Cuntada isku Dheelitiran waa faya qabka Jirka Aadanaha.

Cuntada isku Dheelitiran waa faya qabka Jirka Aadanaha.

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Bini’aadanku waa jasad wax cuna si uu ugu noolaado Caafimaad wacan.

Cuntada jirku u baahan yahay waa kala nooc, waxayna kala yihiin:-

Vitaminis, Protins CalciumPhosphries Fats Charpohydrates Vijitables iyo

Dadka ku howlan shaqada culus ayaa u baahan inay qaataan charpohydrateska oo laga helo, Sonkorta, sida Shaaha, Soorta ama Shuurada,Bariiska, Sareenka, taasoo wehlisa in ay quutaan Protien sida, digirta, hilibka, koostada, caanaha.

Ma ahan in la quuto nooc keli ah, sida bariiska, ama baasto.

Waa in la isticmaalo cunto dheeli tiran sida Roodhi, Maraq, Hilib, qudaar, iyo furuto sida mooska sida mafafaay, ansalaato.

Cuntadaa dheelitiran ayaa door wacan ka qaadata korista jirka iyo caafimaadka qofka.

Vitamins: caanaha oo ku jira nooc kasta ee jirku u baahan yahay, casiirka, vimto, malabka doolsho, malmalaaddo korooto, buskut, timir, toorto, limo bambeelmo.

Protiin: caanaha, hilibka xoolaha, digirta, kooso, ukun, garow, salbuko, baradho, bataati macaan, boorash, saliid, fuud ama maraq.

Fosfaris: kalluunka, caanaha, argoosto, maleexaan, laqan.

Kaalshiyam: ugaadha, digaagga, bakeylaha, sakaaro, tashiilin ama dooro duureed, eelo, diir diir,.

Furuto: mango, muus, seytuun, canuuni, babaay, tufaax, xabxab, caad,.

Vitamin C: liin dhanaan, isbaandhees, oranjuo, cananaas, caad suuf, .

Kaarbohaydradis: canjeero, sabayad, muufo, soor, mishaariyo, roodhi, bur, bariis, baasto, galleey , qamadi, sarreyn, shaaha.

Khudaar: ansalaato, begel, basal, yaanyo simirsaan, raansow, karooto liin canab, rumaan , seytuun, barbaroon, baamiye, basbaas.

Fats: Baruurta, Subag, Saliidda beerka nibiriga, olio alive, burcadda, buuro, iyo farmaajo iyo Vitamiin D oo laga helo fallaaraha qorraxda.

Haddaba, soomaaliya waxaa laga heli karaa cuntada dhammaan cuntada loo baahan yahay in leysku dheeli tiro cunistoda,

Laakiin dad badani waxay ka door bideen digsi weyn oo bariis ah ama baasto kaasoo ka wanaagsan digsi garow ama digir.

Ogoow, koostadu waa raqiis, ukun, caano, mishaariyo, soor iidaan wacan leh iwm, waa waxa jirka koriya, haddaba ogoow, in aad hesho biyo nadiif ah maalintiiba 2 litir oo biyo ah taasoo caafimaadka jirka u wanaagsan.

W/Q: Fanax