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Dubartoota ulfaa

— December 19, 2020 1,855 comments

Akkuma beekamu dhalli namaa turtii guyyaa 280 gadameessa haadhaa keessa erga turee booda gara dachee kanaa dhufa.

Guyyoonni 280 kunniin dubartootaaf guyyaa aarsaa cimaa itti kaffalaniidha. Dubartooonni ulfaa haalli sirna qaamasaanii namoota kaanirraa adda waan taheef taateewwan baay’ee keessummeessuu danda’u. Yeroo ulfaa hormooniiwwan qaamashee keessaas waan jijjiiramaniif sirnoota qaama dubartootaa baay’eerratti jijjiiramoota xixiqqaa agarsiisa.

Dubartiin tokko ulfaa’uuf yoo karoorfatte ykn yeroo ulfaa maal gochuu qabdi/hinqabdu?

  1. Tamboo aarsuu ykn dhugaatii alkoolii dhuguu hinqabdu

Tamboo aarsuun sirna marsaa dhiigaafi ujummoo dhiigaarratti miidhaa waan uumuuf dhiigni haadharraa gara daa’imaa deemu ykn hammi oksijiinii gara daa’imaa deemu akka hir’atu godha.

Akkasumas alkooliin keemikaala waan taheef keemikaalli alkoolii keessa jiru haadharraa gara daa’ima gadameessa keessaa deemuun rakkoowwan fayyaa garaagaraa rakkoowwan fayyaa onnee, sammuufi kan biroof saaxiluu danda’a.

Alkoolii dhuguufi tamboo aarsuun daa’ima gadameessa keessaa qofa osoo hintaane haadhallee rakkoowwan fayyaa danuuf waan saaxiluuf dubartiin tokko yeroo ulfaa gochawwan akkasiirraa of qusachuu qabdi.

  • Dubartiin tokko oggaa ulfaa’uuf karoorafattu vaayitaminiiwwan yeroo ulfaa dura kennamaniif kan foolik asiid jedhamu fudhachuuun rakkoowwan fayyaa sammuufi narvii dugugguruu dugdaa mudatan hir’isuuf ni gargaara.
  • Sochii qaamaa gochuu

Dubartiin tokko yeroo ulfaa sochii qaamaa gochuun ishees daa’imashees nii fayyada. Sosochiiwwan qaamaa sasalphaa gochuun dhiphina hir’isuu, ulfaatina qaamaa madaalawaa qabaachuu, sirna marsaa dhiigaa si’eessuu, sammuu  bohaarsuu ykn si’eessuufi hirriba gaarii qabaachuu keessatti iddoo olaanaa qaba. Kanaaf dubartoonni yeroo ulfaa calluma jedhanii bakka tokko taahuu qofa osoo hintaane olii gadi deemuuf sossochiiwwan qaamaa gochuun daran barbaachisaadha.

  • Karoora da’umsaa baafachuu

Dubartiin ulfaa tokko yeroo da’umsaa maal gochuu akka qabduufi wantoota ishee barbaachisaaniif dursitee karoora baafachuu qabdi. Sababnisaas yeroowwan tokko tokko wantootni hin eegamnes dursanii mudachuu waan danda’aniifi. Kanaaf  wantoota yeroo dahumsaaf ishee barbaachisan, yeroo miidhaan isheerra ga’ellee maal gochuu akka qabduufi namoota ishee waliin turanii gargaaran adda baafachuun haala mijeeffachuu qabdi.

  • Sochiiwwa maashaa naannawa mudhii gadii jiran

Yeroo ulfaa dubartootni baay’een akkuma jalqaba ibsuuf yaalle sirna qaamasaanii danuurratti jijjiiramni ni mul’ata. Dubartiiin tokko yeroo ulfaa rakkoon fincaan to’achuu dadhabuu isaan mudachuu danda’a. Rakkoon kunis kan isaan mudatu sababawwan garagaraa irraan kan kaheedha.

Kanneen keessaa tokko laafuu maashaa naannawa qaama saalaafi mudhii gadiiti. Kanaaf maashaawwan kunniin akka jabaatan gochuuf dubartiin tokko yeroo ulfaa shaakalawwan sochii maashaa kana jabeessu gochuu qabdi.

Shaakalawwan kanneen keessa inni tokko ‘kegel exercise’ kan jedhamudha. Sochi kana dubartiin tokko yeroo teessu ykn ciistullee ykn yeroo hojii hojjettus hojjechuu dandeessi. Akkamitti shaakalama kan jedhuuf,fakkeenyaaf namni tokko fincaan osoo fincaa’aa jiruu yeroo gidduutti addaan kutu maashaawwan naannoo qaama saalaaf hudduu jiran ni kottoonfatu. Kanaaf dubartiin ulfaa tokkos akka nama fincaan itti dhufee addaan kutuutti sochii kana sekondii sadi sadiin irra deddeebi’uun gochuun baay’ee barbaachisaadha.

  • Qorichoota ykn dawaa ogeessi fayyaa yoo isii ajaje malee fudhachuu hinqabdu

Qorichoonni baay’een yeroo ulfaa oggaa fudhataman fayyaa daa’ima gadameessa keessa jiruuratti miidhaa waan geessisaniif qorichoota ogeessa fayyaa malee fudhachuun sirrii miti. Keessumaa qorichoonni dhukkubbii fooyyessuuf fudhatamanfaan daa’imarraan miidhaa geessisuu waan danda’aniif gorsa ykn ajaja ogeessa fayyaa malee fudhachuun gaarii miti.

  • Ulfaatina qaama isaanii yeroo yeroon madaalamuu qabu. Akkuma beekamu yeroo ulfa daballiin ulfaatina qaaama ni muldhata. Daballiin ulfaatina qaamaa kun garuu daran yoo ol ka’e rakkoowwan jiraachuu agarsiisa akkasumas rakkoowwan biraaf saaxiluu danda’a.

Yeroo ulfaa ulfaatinni qaama dubartiin tokkoo kiiloogiraama 11.5-16 dabaluu danda’a. Giddugaleessaan kiiloogiraama 12.5 jechuudha. Kanaaf dubartiin tokko kiiloogiraama kanaa olii yoo dabalte ykn hir’iste ogeessa fayyaa haasofsiisuun daran gaariidha.

  • Kopheewwan diriiroo ykn deemsaaf mijatu kaa’achuu qabu
  • Bishaan baay’inaan dhuguu qabu. Akkuma beekamu kutaan qaama keenya hedduunsaa bishaani. Bishaan qaama keenyaaf akkasumas fayyaa kalee keenyaaf barbaachisaadha. Dubartiin ulfaa tokko guyyaatti bishaan burcuqqoo 8-10 dhuguu qabdi.
  • Nyaata fooletiin badhaadhe kanneen akka kuduraaf muduraa baay’inaan soorachuu qabdi
  • Buna baay’inaan dhuguu hinqabdu
  • Nyaatawwan pirootiniin badhaadhan kanneen guddina sammuu daa’imaaf bu’aa guddaa buusan, qurxummiifaa yoo argatan soorachuun baay’ee barbaachisaadha.
  • Qulqullina qaamaa sirriitti eeggachuu. Dubartootni ulfaa qulqullina qaamasaanii keessaayyuu qulqullina naannawa qaama saalaafaa yeroo yeroon sirriitti eeggachuu qabu.
  • Yeroo ulfaa dharraan nyaatawwan garaagaraa mudachuu danda’a. Kun taateewwan uumamaan yeroo danuu muldhatan waan taheef sodaachuu hinqaban. Garuu nyaata ykn dhugaatii dharra’an hunda fudhachuunis qaama miidhuu danda’a. Kanaaf wantoota qaama keessaniifi daa’ima gadameessa keessa jiru miidhanirraa of eeggachuun daran barbaachisaadha.
  • Dubartiin tokko erga deessee booda mukuufi gaddabuun tokko tokko isaan mudachuu mala. Kanaaf wantootni akkasii yoo isaan mudate abbaan warraasaanii hubachuufiin murteessaadha. Yoo itti hammaate ammoo gorsa ogeessa xiinsammuu ykn fayyaa bira geessuun daran barbaachisaadha. Sababoota garaagaraa irraa kan ka’e kanneen akka daa’imni ishee garaatti boqochuu ykn erga dhalatees lubbuun darbuutiin dubartoonni tokko tokko darbee darbee rakkoon fayyaa sammuu mudachuunii waan maluuf isaan jajjabeessuuf wal’aansa xiinsammuu argachuun murteessaadha.

Dubartiin ulfaa tokko mallattoo akkamii yoo ofirratti argite hatattamaan mana yaalaa deemuu qabdi?

  • Mataa dhukkubbii cimaa
  • Garaa dhukkubbii, muruu garaa
  • Naannoo qara laphee jalaa ykn garaa keessan gara olii gara mirgaan yoo isin dhukkube
  • Dhiiguu gadameessaa
  • Bishaan garbaa utuu ciniinsuun isinitti hindhufin yoo dhangala’e
  • Of wallaaluu
  • Joonjii mataa ykn gurri iyyuu
  • Haqqisaafi ol tuttuqqii baay’ee tahe
  • Hafuura kutuu
  • Gaggabdoofi kkf

Gabaabumatti dubartiin ulfaa tokko

  • Mana yaalaatti yeroo ulfaa yoo fayyaa ta’anillee yoo xiqqaate si’a 4 hordoffii gochuu qabu.
  • Nyaatawwan madaalawaa kanneen akka kuduraafi fuduraa, atara/baaqelaa, foon, hanqaaquu/killee, aannaniifi yoo argame qurxummiifaa soorachuu.
    Yeroo ulfa gara jalqabaa sababa jeeqamuu hormooniirraan kan kahe nyaati nyaatan waan hinsifoofneef (haqqisaa, ol xuquufi fedhiin nyaataa hir’achuufaan waan jiruuf nyaatawwan jajjjaboo xiqqeessuun yeroo yeroon soorachuu qabu.
  • Boqonnaa fudhachuu akkasumas ba’aa ulfaataa kaasuu dhiisuu.
  • Qoricha kamillee gorsa ykn ajaja ogeessa fayyaa malee fudhachuu hinqaban. Sababnisaas qorichoonni tokko tokko daa’ima gadameessa keessaarratti miidhaa waan geessisuuf.
  • Alkoolii dhuguufi tamboo aarsuurraa of qusachuu qabu
  • Qoricha dhiigaa (ayiranii) yeroo ulfaa ogeessi fayyaa ajajuuf addaan kutuu hinqaban/qaban.
  • Mallattoowwan akka dhukkubbii mataa, ho’ina qaamaa (leeydaa), nama joonjessuu (dacheen shir namaan jechuu), dhangala’aan foolii qabu gadameessa keessaa dhangala’uu, yoo dhiiga ofirratti argitan, bishaan garbaa(gubbee) utuu cimiimmuun hindhufin yoo isaan irraa dhangala’e hatattamaan mana yaalaa deemuu qabu.

Dabalataan abbootiin manaa haadha manaa isaaniif yeroo ulfaa maal gochuu qabu

  1. Haati manaa keessan  hordooffii yeroo ulfaafi kan da’umsa booda akka fudhattu jajjabeessuuf  waliin tahuu  qabu.
  2. Wayita ulfaafi da’umsa booda amalli haadholii sababa hormooniin jijjiiramuu waan danda’uuf danda’aa ykn obsaa ta’uu qabu.
  3. Jaalala haadha warraasaaniif qaban walitti fufinsaan ibsuufii qabu.
  4. Wayita ulfaa walquunnamtiin saalaa kan fedhii lamaansaanii irratti hundaa’e yoo raawwatan rakkoo waan hinqabneef sana hubachuu qabu.
  5. Wayita ciniinsuufi da’umsaa ishee waliin turanii jajjabessuu tasumaa dagachuu hinqaban.
    Da’umsa booda fedhiin isheen walqunnamtii saalaatiif qabdu waan hir’atuuf hanga isheef mijatutti obsuufii qabu, garuu irra deddeebi’uudhaan akka ishee jaalattan itti himuu qabu.
  6. Dabalataan namni isaan gargaaru bira jiraatullee, abbootii warraa ergaa lama waan qabuuf gargaaruun dirqama.
    Walumaagalatti wayita ulfaa, ciniinsuu, da’umsaa akkasumas da’umsa booda haadha warraa ofii jaalalaan waliin ta’uufi gargaarsa barbaachisaa gochuufiin waan hunda caalaa barbaachisummaa guddaa akka qabu beekuun murteessaadha.

                                                          Fayyaa hindhabinaa!

Doktar Naafyaad Geetuu

Gaazexaa Bariisaa Mudde 10/2013  

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“Shaggar magaalaa egeree dhalootni har’aa eegalee kan ittaanu dabareen ijaaruudha” – Obbo Gugsaa Dajanee, Kantiibaa Ittaanaa Magaalaa Shaggar

Karaa nama yartuu Sareen abidda qaqqaammatti

“Baadiyyaatti faayinaansii osoo hindhiheessiin qonni maaliif hinguddanne jechuun hindanda’amu” -Doktar Girmaa Amantee

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