Cunno siinta ilmaha 1-sano-jirka ah aad ayey u fududahay maxaa yeelay ilmaha saan-qaadka ah (toddlers) in ay wax kasta cunaan ayey jecel yihiin. Canugaagu wuxuu rabi doonaa raashinka ay reerku cunayaan oo kale.
Waalid ahaan adiga ayaa go’aansan doona nooca cuntada ee aad ilmahaaga siineysid, marka ilmahaagu cunada cunayo, iyo meesha uu cunada ku cunayo. Ilmahaaga ayaa go’aansan doona cuntada inta uu ka cunayo iyo hadii in uu cunto cuno uu doonayo iyo inkale.
Cunooyinka la siin karo
- U keen ilmahaaga cunooyin kala duwan oo cunto caafimaad leh ah. Cunooyinka aad xili kasta oo wax la cuno aad siineysid furuto (fruits) iyo khudaar ha ka mid noqdeen. Ku dhiiri geli ilmahaaga in uu isku dayo cunitaanka cunooyin kala duwan.
Youngsters at the Higher Horizons Day Care Center in Bailey Crossroads, VA receive healthy food and snacks on October 25, 2006 under the U.S. Department of Agriculture (USDA) Food Nutrition Service’s (FNS) Child and Adult Care Food Program (CACFP) and Head Start program. CACFP plays a vital role in improving the quality of day care for children and elderly adults by making care more affordable for many low-income families. Each day, 3.2 million children receive nutritious meals and snacks through CACFP. USDA photo.
- U kala jar cunooyinka cad-cad la eg 1/4- ilaa 1/2- inch la eg. Cunooyinka aad siineyso ilmaha ha ka mid noqdeen cunto jilicsan oo si fudud loo ruugi karo si fududna loo liqi karo. Isticmaal caanaha nooca whole milk ga ah (caanaha aan subaga laga saarin) ilaa uu ilmahaagu 2-jir ka gaarayo.
- Caanaha iyo juuska sii marka aad siinayso cuntada iyo markaad siinayso cunto-fudud oo kali ah. Ilmahaaga sii biyo marki uu harraado inta u dhexaysa cuntooyinka. Caanaha iyo juuska/casiirka aad bay u fiicanyihiin laakiin wax badan marka aad ka siiso ilmaha caloosha ayey ka buuxiyaan. Markaa kadibna ma cunayo cuntooyinka fiican oo aad siiso.
| Raashinka si fudud ayey ilmaha yar-yari ugu margadaan/saxadaan. Qaar ka mid ah cunooyinka saxashada keeni kara waxaa ka mid ah: hotdogs, hilibka adag, cadadka hilibka ee ka weyn hal-inch rubiciis, furutada iyo khudaarta adage e qeyriinka/ceeriinka ah (karootada, galeyda, digirta, canabka, tufaaxa), furutada la qalajiyey, miraha, iniinta nuts, lowska la shiiday, pretzels, baradhada shiilan (chips), daangada, nacnac jilicsan (marshmallows), nacnac adag iyo xanjo. |
Waqti isku mid ah cuna maalin kasta raashinka sadexda waqti ee caadiga ah la cuno iyo cunooyinka fudud ee dhexe. Qorsheyso maalin kasta 3 waqti oo raashin caadi ah iyo 2 -3 jeer oo cuntooyin fudud oo dhexe ah. U gur raashin ilmo-yar inta la siiyo oo kale ah una daa in ilmahaagu uu weydiisto hadii loo kordhinaayo marar labaad. U ugoloow ilmahaaga in uu go’aansado inta uu raashinka inuu ka cuno uu rabo.
Ku fariisi ilmahaaga kursi hana la cuno raashinka reerka. Waqtiyada raashinka waa waqti ay reeruhu sheekada wadaagaan. Taleefishinka hortiisa wax ha ku cunin. Ilamaha saan-qaadka ah waa in ay miiska ku cunaan raashinka u dhexeeya waqtiyada caadiga ah.
Xusuusnoow marka ay ilmaha yar-yar wax cunayaan wasakh badan ayey abuuraan! U daa canugaaga in uu kaligiis wax cuno. Isaga ayaa raashinka farihiisa ku soo qabsan doona. Mar dhowna wuxuu baran doonaa in uu qaado/malqacad wax ku cuno. Caruurtu xirfadaha wax cunida waa ay bartaan, sida ruugidda/calalinta iyo liqidda, marka ay cunooyin kala duwan cunaan.
Ha ku qasbin ilmaha in uu wax cuno. Maalmaha qaarkood ilmahaagu cunto ka yar intii uu cuni jiray ayuu cunayaa. Sidaas hadii ay dhacdo waa caadi. Adigu waxaad iska xilsaartaa in aad ilmaha siisid raashin caafimaad leh.
Hilibku ruugid/calalin ayuu sida caadiga ah u baahan yahay. Ilmaha hal-sanad-jirka ah ma jecla ruugidda/calalinta. Laakiin waxay u baahan yihiin in ay tababar ku qaataan si ay si fiican ruugidda/calalinta ugu bartaan! Sababta aysan u ruugista u jecleyn 1-sanad-jirradu waxay tahay gowsihii weli uma soo bixin, waxaa lagaaga baahan yahay in aad hilibka cadad yar-yar u jar-jartid. Hilib hadii lagu daro cuno kale sida cunada loo yaqaano casseroles waxay hilibka ka dhigeysaa mid qoyan oo si fudud loo ruugi karo. Sida caadiga ah digaagga, dagiiranka (turkey), digirta, ukunta, ama farmaajada si fudud ayaa loo ruugi/calalin karaa. U ogoloow ilmahaagu in ay hilibkooda calaliyaan.
Ka goo ilmahaaga masaasadda hadda! Waqti badan ha sugin hadii kale aad ayey u adkaan doontaa in aad masaasadda ka goysid. Ku sii caanaha iyo cabitaanada casiirka ah koob. Caruurtu kaalmo ayey u baahan karaan si ay koob wax uga cabaan. Tababar markii ay ku qaataan kadib ayey bartaan. Ilmahaagu laba koob oo caano ah oo keli ah ayuu maalin kasta u baahan yahay. Intaa ka badan hadii la siiyo cuno qaadashadiisa ayey baabi’ineysaa.
Miisaanka Caafimaad Qabka ah
Hadii ilmahaagu sii buuranayo, waxaa jira waxyaalo aad sameyn kartid oo kaa caawin kara sidii aad u sameyn lahayd waxyaalo wanaagsan ee uu caafimaad qab ku jiro oo aad dhibaatooyinka caafimaadka la xiriira uga fogaan kartid.
Caruurtu si kala duwan ayey u koraan. Ilmo aad u cayilan waa la gaabin karaa xowliga kororka miisaankiisa isaga oo isla markaana da’ ahaan da’da miisaankiisa “xageeda u koraya”. Ilmahaada waad caawin kartaa adiga oo u fududeynaya in uu cunno cunto caafimaad leh xiliyada raashinka caadiga ah la cuno iyo xiliyada dhexeba.
Waalid ahaan adiga ayaa go’aansanaya nooca cuntada ee aad ilmahaaga siineysid, marka ilmahaagu cunnada cunayo, iyo meesha uu cunada ku cunayo. Ilmahaaga ayaa go’aansan doona cuntada inta uu ka cunayo iyo hadii in uu cunto cuno uu doonayo iyo inkale. Shaqadaada ma aha in aad xili kasta oo cunno la cunayo aad cayinto inta uu ilmahaagu cunayo. Hadii aad ilmahaaga qaab is caateyn ah gelisid (diet) iyaduna arin badbaado leh ma aha.
WAXYAALAHA aad siin karto:
- Waxyaalaha caanaha laga sameeyo (Dairy): Caruurta labo-sano jirka ka weyn, sii caanaha aan subaga lahayn (skim milk) ama caanaha 1% subagu yahay. Waxaa kale oo aad ilmaha u doortaa farmaajada iyo waxyaalaha kale ee laga sameeyey caanaha subaga aan lahayn iyo kuwa subagooda la yareeyey.
- Borootiin:Sii hilib aan baruur lahayn. Halkii aad hilibka ka shiili lahayd, Dub, kari, biyo ku kari, ama hawo kulul ku kari hilibka.
- Badarka: Sii ilmaha rooti/roodhi, cereal, baasto iyo bariis.
- Furutada iyo khudaart: Shan goor cunnada ku darso maalintiiba.
- Marar dhif ah oo keli ah sii macmacaanka sida nacnaca, doolshaha iyo buskutka.
- Guriga ha kuu yaaleen cunooyin caafimaad leh oo waqtiyada dhexe la cuni karo sida furutada, khudaarta, buskutka aan sokorta lahayn (graham cracker) iyo yogurt.
- Ha siinin ilmaha waxyaalaha waqtiyada dhexe la cuno ee leh enerji/tamar badan oo ay cuntadaasi soo deyso (calorie) sida bataatiga la shiilay, macmacaanka, jalaatada nooca ice cream ka ah, granola bars (buskut laga sameeyey qamadi, sisin, qumbe, sokor iwm), iyo cabitaanada fudud.
- Waqtiyada raashinka la cuno mararka u dhexeysa biyo caadi ah sii ilmahaaga hadii uu haraadsan yahay si uu haraadka isaga gooyo. Ka fogoow cabitaanada la sokoreeyey sida cabitaanada fudud (pop) iyo Kool-Aid ka. Cabitaanada casiirka ah ku koob 4 ounce maalintii.
MARKA ilmahaagu uu wax cunayo:
- Waqti isku mid ah cuna maalin kasta raashinka sadexda waqti ee caadiga ah la cuno iyo cunooyinka fudud ee dhexe. Qorsheyso maalin kasta 3 waqti oo raashin caadi ah iyo 2 -3 jeer oo cuntooyin fudud oo dhexe ah.
Mom Rahmah Albakri from Minneapolis helps her son Hamzah Albakri, 2, with his rice at the Tawakal Restaurant in Burnsville, a Somali restaurant at lunchtime October 11, 2012. Please note: The mom did not wish her face shown. (Pioneer Press: John Doman)
- U gur raashin ilmo-yar inta la siiyo oo kale ah una daa in ilmahaagu uu weydiisto hadii loo kordhinaayo mar labaad. U ugoloow ilmahaaga in uu go’aansado inta uu raashinka inuu ka cuno uu rabo. Aamin ilmahaaga isaga ayaa cunida joojin doona marka uu dhergo.
MEESHEE ayaa ah meesha ugu wanaagsan ee ilmahaagu wax ku cuni karo?
- Ku fariisi ilmahaaga kursi hana la cuno raashinka reerka. Waqtiyada raashinka waa waqti ay reeruhu sheekada wadaagaan.
- Taleefishinka hortiisa wax ha ku cunin. Sidani waxay keeneysaa in ilmuhu uu cuno in ka badan intii uu sida caadiga ah u cuni jiray.
Ciyaartu dadka wey farxad gelisaa!
Ku ciyaara guriga gudihiisa iyo dibadiisa ciyaaro u ogolaanaya ilmahaaga in uu si nabad qab ah uu dhaqdhaqaaqi karo, cayaarahaas waxaa ka mid noqon kara:
- Banooni isu soo tuurtuura/taraarixiya
• Orod iyo Socod
• Ciyaarta halka lug lagu boodboodayo
• Xarig ka bood
• Qoob ka ciyaar
• Eeygaaga socod u wad
• Wad baaskiil sadex lug ama laba lugood leh
• Biyo hawo ku afuuf oo xumbadooda ka daba carar
Waqtiga taleefishan daawashada, computer iyo videogame ka ku koob hal saac maalintii.