Cinwan Hosedyada
Hordhac:
Waxan horey ugu sohadalney Nafaqada iyo guud ahaan nuucyadeda kala duwan, Maanta hadii illaaheey ogolaado waxan diirada kusareyna:
- Karbohaydaretiska
- Faybariska
- Baruurta/duxda
- Barootiniska
- Fitaminiska
B. Karbohaydaretis(Carbohydrates)
Karbohaydaretiska waxa laga hela Cunoyin farabadan oo kala duwan sida:
1.Badarka ama heed(Cereal)
2.hadhuudh(Grain)
3.Miraha sida Canbaha
4.Khudrada ama qudaarta kala duwan sida muuska,salarka iyo qajaarka
Karbohaydareriska waxu jidhka siya tamar/abood, waa halka ugu fiican jidhku abooda kahelo.
Sido kale waxa uu kaqayb qaata in ladheefshiido barotiinada iyo baruurta.
B1. Imisa lokala qada Karbohaydaretiska?
Karbohaydarestiska waxa lookala qaada ilaa 2 nuuc oo kala ah:
1. Hal leey ama fudud(Simple corbohydrates)
2. Mid iskudhaf ah(Complex carbohydrates)
Halleyda waxa losikala qaybiya 2 nuuc:
1.1. Halsonkorleey
Halsonkorleeyda waxaa kamid ah Gulukos(glucose), Faraktos(fructose) iyo Galaktos(galactose)
1.2. Labosonkorleey
Labosonkorleeyda waxa kamid ah:
Maaltos(Maltose),laktos(lactose) iyo sokros(sucrose)
Karbohaydaretiska iskudhafka ah qaybo malahan, waxa kamid ah galaykojin (glycogen) iyo Faybaris(Fibers)
T. Faybaris(Fibers)
Faybarisku waa qayb kamida karbohaydaretiska (Carbohydrates), Jidhkena abood uma lahan in uu burburiyo 100% sidaa daradeed, waxa laso raaciyaa saxarada siday calool socodka uwanajiso.
Waa sababta ugu wayn ee lagula taliyo dadka qaba calool istaaga(saxarada oo adkaata) inay isticmaalaan Faabariska.
Cunooyinka faybariska laga helo waxa kamid ah Hadhudhka(Misigo) galkiisa wata laakiin, hadii galka lagasaaro ama latumo waxa uu lamidnoqonayo sida karbohaydariska caadiga (bariiska).
Hadhudhka waxu wanaajiyaa calool socodka yareeyaa cudurada kudhaca wadnaha, waxa uu iskudheelitiraa sonkorta dhiiga dhexmaraysa.
J. Fat(Barurta,dux)
Baruurtu waxay kamid tahay Nafaqooyinka waawayn (Macronutrients) uguna kalooriga (Calorie) badan.
Caruurta yar yar waxay kahelaan Caanaha Hooyada halka caruurta da’dooda dhexdhexaadka ah kahelan hilibka iyo khudradda(qudaarta).
J.1. Barurta qaybo maledahay?
Baruurtu waxa lookala qaadaa(saaraa) 2 nuuc:
1.Saajureted(Saturated)
Duxda nuuceda sajuretedka ah waxa laga hela Hilibka lo’da, Adhiga, Digagada iyo beeda/ukunta
2.Ansaajureted(Unsaturated)
Nuucani waxu ukala qaybsama 2nuuc kala ah:
2.1. mono-ansajureted(Monounsaturated)
Waxa laga hela nuucyada kala duwan ay loostu leedahay
2.2. Boli-ansajureted(Polyunsaturated)
Boli-ansajuretedka waxa lookala qaybiya 3 nuuc:
2.2.1. Omega-3
waa kuwa ufiican caafimaadka waxa laga helaa kaluunka(Malaayga),Lowsta
2.2.2. Omega-6
inta badan nuucyadan caafimaadka uma fiicna waxaa kamida sida ubaha dhala saliida(Sunflower Oil)
2.2.3. Taranisfat (Trans-fat).
Cunoyinka laga helo waxa kamida sida kuwa lashiilo/solay(fried food)
X. Barootiniska(Proteins)
Barotiniska ahmiyad gaara ayay uleyihin unugyada(cells) jidhka adanaha, waxay kamid yihiin nafaqoyinka waawayn, kana mas’uul yihiin samaynta:
1. Dhecaanada
2. Hormoonida
3. Difaaca jidhka
4. Waxay kalo kaqayb qadanayan samaynta muuqaalka unugyada(Cells).
Kh. Fitaminiska(Vitamins)
Fitaminisku waxay kamid yihin Nafaqoyinka yaryar(Micronutrients), waxay asaas uyihin koriinada guud. Waxa lokala qaybiya 2 nuuc:
1.Kuwa kumilma biyaha(Water-Soluble)
Waxa nuucani lokala sara 2 nuuc:
1.1.Kuwa aan ahayn B kombalikis(Non B complex)
Waxa kamida Fitamin C(Vitamin C)
1.2. Kuwa B kombalikis ah(B complex)
Kuwani guud ahaan waxa kamida Fitamin B1,B2,B3,B12 iyo Folik asid
2.Kuwa kumumilma dufinta(Fat-Soluble)
Kuwa kumilma dufinta waxa kamid:
2.1. Fitamiin A (Vitamin A) waa kan noosuura galiya inaa habeen wax aragna, sido kala waxa uu qabtaa in aan kalasaari karno midabada kaladuwan sida casaan(Gaduud), Baluug iyo huruud(Jaalo)
2.2. Fitamiin D (Vitamin D) waxa uu kaqayb qaataa in kalshiyamta(Calcium) jidhka lasoo nuugo, Taana ay muhiim utahay awoooda lafada jidhka.
2.3. Fitamiin K (Vitamin K) waxaa uu kaydiyaa tamarta, kaqaybqaata xinjirowga dhiiga.
2.4. Fitamiin E (Vitamin E) dhiiga waxa ay ka ilaalisaa sunta, unugyadana waxay kadifaacda dhawaac in uusoo gaadho.
Hadii ay jiran su’al laxidhidha Casharka fadlan nogu soogudbi qaybta su’alaha(Ask Question).
Mahadsanid,
Qalinka: Dr.Mas’ud Sayed,
On: 07th/09/2020
Updated on: 19th/12/021
