Doon-bir

12 Reasons Why Reading Books Should Be Part of Your Life:
1. Knowledge Highway: Books offer a vast reservoir of knowledge on virtually any topic imaginable. Dive deep into history, science, philosophy, or explore new hobbies and interests.
2. Enhanced Vocabulary: Regular reading exposes you to a wider range of vocabulary, improving your communication skills and comprehension.
3. Memory Boost: Studies suggest that reading can help sharpen your memory and cognitive function, keeping your mind active and engaged.
4. Stress Reduction: Curling up with a good book can be a form of mental escape, offering a temporary reprieve from daily anxieties and a chance to unwind.
5. Improved Focus and Concentration: In today's fast-paced world filled with distractions, reading strengthens your ability to focus and concentrate for extended periods.
6. Empathy and Perspective: Stepping into the shoes of fictional characters allows you to develop empathy and gain a deeper understanding of different perspectives.
7. Enhanced Creativity: Reading exposes you to new ideas and thought processes, potentially sparking your own creativity and problem-solving skills.
8. Stronger Writing Skills: Immersing yourself in well-written prose can improve your writing style, sentence structure, and overall communication clarity.
9. Improved Sleep Quality: Swap screen time for a book before bed. The calming nature of reading can help you relax and unwind, promoting better sleep quality.

Sidee kor ugu qaada AUTOPHAGY MECHANISM inta aan soomanahay?

Sida caadiga ah waynu ku wanagsanahy inaynu maalinta oo dhan sooma-naano lakiin khalad ka aynu samayna waxa weeye marka aynu afurayno waxaynu cunna waxkasta oo aynu heli karno oo afkena so gaadha si aynu uso gudno wixii cunto maanta inaga baaqatay. Hadaba si aynu ajarka iyo faa iidoyinka cafimad ee bisha barakaysan kujira uga wada faaidaysano waxa muhiima sidii aynu soonkaba u ilaalinay inaynu cuntada aynu ku afurayno iyo ta aynu ku suxuuranay ba iyadana xoogga saarno ciddi ay usuuro galayso.

Hadaba sidaynu mawduuci h**e kagaso hadalnay Hormone ka insulin maadamu saamayn kuleeyey habkan dabiiciga ah ee autophagy inuu dhaco waa inaynu cycle kiisana yara fahano,
Sida caadiga ah insulin wake cycle (wareegga insulin ee la xidhiidha hurdada iyo so jeedka )
Waxa uu bilaabma subaxdii cadceedu markay soo baxdo illaa 6:00Am waxa uu halka ugu saraysa gaadhaa 2-3:00 pm waxa aanu hoos u dhacaa cadceed dhaca abbara 6:00pm makhribnimo

Haddaba markay gaadho xilligi afurka ay ahayd insulin curve ku inu hoos u dhaco ayaynu ku furnaa mawjad cunto oo is daba jooga halkana waxa ku khalkhalaya jadwalki hormone ka insulin (sleep wake cycle of insulin)
Marka si aynu kor ugu qaadno autophagy mechanism ka xiliga soonka waxaynu xoogga saarayna afar qodob:-

- [ 1] .Afur ka dedeji sidii nebiguba inoo sheegay (scw) isla markaana cashada iyo afurka hakala fogayn sida dad badani sameeyo ee ah inay cashada xilli dambe cunaan siaanad u khalkhalin jadwalka shaqada ee Hormones kaga (sleep wake cycle)
- [ 2] .Ka fogoow macmaacnada guriga ku samaysano xiliga afurka sida keega, icecream ka, chocolate ka I.W.M waayo waxay khalkhal galinayan shaqadii hormone da jidhka sido kale waxay kugu keenaysa inay baruur badan jidhkaga ku kaydsanto , waxad ku badalan kartaa khudrad fresh ah sida xabxab, papaya etc

- [ 3]. Suxuurta dib u dhig sidda sunnaheena ba lagu xusay siaad ugu sinto cuntada xiliga dabiiciga ah ee hormone kaagu shaqada bilaabayo, sido kale cuntada doorasheeduduna aad bay muhiim u tahay waxana fican inad ku suxuurato cuntada gal ka leh (fiber rich food:-sida garaw,qamadi, gallay ama arabikihi iyi boorash etc) iyo protein sida( Beed,caano, yogurt,cheese etc) si ay maalinta oo dhan tamar iyo dhereg ba kuu siiso waxanad ka fogaata wixii Carbonhaydrate ah sababto ah si degdega ayaa loo dheef shiidaa wax faaiido ah na kuuguma jirto

- [ 4]. sidoo kale cab cabitana da qaniga ku ah biyaha(fruits rich in water) sida cananaaska, cambaha iyo liinta si aan jidhkaaga dehydration(biyo yaran) ugu dhicin.

Isku so wada duuboo waxad habka dabiiciga ah ee autophagy ga jidhkaga ka dhacaya kor ugu qaadi karta iyo caafimad kaga guud ba adoo ka fogaada wixii sonkor iyo macmacaana sido kale aad u yareeya xaddiga carbonhydate ka ee aad cunayso( nasiib darro inkastoy tahay cuntada u badan een haysano)
Sido kle cuntadaada u badiya cuntada galka leh(fiber food) iyo protein

**ayslafahanay😉

Side soonku uga hortaga cudurka Cancer ka ?
Marka laga yimaado waajibaadka alle inagu waajibiyaya soonka iyo acmaasha badan ee ku dhexjirta bisha ramadan ee alle loogu dhawaanayo waxa jiro faa,iidooyin caafimaad oo tiro beel ah kuwaaaso inoogu jira soonka,
Hadaba aragtida odhanaysa soonku wuxuu ka hortaga cudurka dilaaga ah ee cancer ka maxay tahay? sidee ayayna isula xidhiidhinaysa soonka iyo cancer ka ?

Ma maqashay concept ga layidhaahdo autophagy? Waa hab dabiici ah oo ka dhaca unugyada jidhka kaaso lagu dilayo ama jidhka lagaga nafiifinayo unugyada gaboobay ee hawlgabka ah iyo unugyada dhawacan( damaged cells) isla markaana recycling(dibu isticmal) lagu sameeyo product gii autophagy ga oo meelo kle oo jidhka ahi ka faaidaysanayan.

Waxa habkan marki u horaysay daaha ka qaaday Dr japanese ah oo magaciisa la yidhaahdo Yoshinori wuxuna ku qaatay nobel prize sanadki 2016.
Hadaba habkan waxaa saamayn wayn kuleh Hormone ka insulin kaaso sida aan wada ognahay laga soo daayo ganaca marka aynu cunto cunno si ay sonkorta dhiiggga uga saarto oo habab kale looga faaidaysto.
Hormone ka insulin waa (anabolic hormone=building hormone) taasooy micanheedi tahay inuu tamarta nooc kale ugu kaydiyo jidhka (tusale: Glucose tii aan cuntada ka helnay waxa loo badala Fat(baruur) waxana lagu kaydiya meelo jidhka kamida), hadaba dhibatada hormone kan insulin waxay tahay inu joojiyo mechansm kii autophagy inu jidhka ka dhaco throught different mechanisms , taasooy micnaheedu tahay jidhkii waxa ka buuxsamaya unugyadii dhawacna ama gaboobay ay ahayd inu jidhku iska nadiifiyo si iskii ah waxana uu jidhkaagu halis ugu jiraa inay unugyadaasi isu badalaan Cancer.

Haddaba haddi aan soonno jidhkagi aya nasanaya waxa meesha ka baxaya hormone kii insulin ta ee markaan cuntada cunno ba jidhka laguso daynayay islamarkaana joojinayay shaqadii uu Autophagy ku jidhka u hayay, waxana jidhka laga saarayaa inta badan unugyadii jidhka ee dhawacna iyo kuwii shaqoda gabay, waxa uu jidhkaagu samaysanaya unuguyo cusub oo cafimad qaba waxana yaraanaya khatartii cudurka Cancer ka.

**ayslafahamnay😉
Next topic2 to increase autophagy during fasting