Heɓude Ñaamdu e Nawnaare Teskinde: Ko Wiɗtooji Koli

Heɓude ñaamdu, hono ñaamde e nder waktu wakati tan walla ustude kalori no feewi ñalɗi ɗiɗi e yontere, ina ɓuri heɗeeede, tee winndanɗe goɗɗe ina mbi’a ina waawi reende hakkille. So tawii ko a mawɗo, walla aɗa toppitoo neɗɗo wuurɗo e nawnaare teskinde, ko ɗum woni ko wiɗtooji kolli e jaati, e ko waɗi hakkil aanaade ina himmi.

Ɗum ko humpito kuuɓal tan, wonaa wasiya ŋakkere. Woto fuɗɗo heɓude ñaamdu, walla waylude no neɗɗo mo toppitiɗaa ñaamorta, tawo yewtaade e doktoor walla ekkotooɗo ñaamdu. Ƴeew renndinoore amen dow ŋakkere.

Heɓude ñaamdu ina haɗa nawnaare teskinde?

Alaa seedeeji moƴƴi kollitooɗi heɓude ñaamdu ina haɗa walla ina neɗɗina nawnaare teskinde. National Institute on Aging (NIA) wiyi alaa seedeeji yonɗi ngam wasiyaade feere ustugol kalori walla feere heɓude ñaamdu kala, tee ina foti anndeede ko heewi dow moƴƴere e kisal majje, tentini e mawɓe (NIA dow ustugol kalori e heɓude ñaamdu).

Ko waɗi seedeeji ɗin famɗi nii

NIA hollitii dalillaaji keewɗi:

• Ko heewi e wiɗtooji ko e daabeeji. Wiɗtooji e gilɗi, mbuudi, ɓurguuji e ŋaaƴi njaltinii njeñtule hawniiɗe, kono njeñtule ɗen mbaawaa jokkondirde e yimɓe sahaa kala. Hay e daabeeji, njeñtule ɗen ina ceerti; e yoga e ɓurguuji, ustugol kalori ustinii nguurndam.
• Ƴeewndaale yimɓe ko juutaani. Ko heewi ɗe njooɗii yontere seeɗa walla lebbi seeɗa.
• Ko heewi e ƴeewndaale yimɓe ɗaɓɓi ko ustugol teddeendi e yimɓe ɓurɓe teddeendi, wonaa dow teskinde walla nawnaare teskinde.
• Mawɓe ina famɗi heen. Ƴeewndaale keewɗe ƴettii yimɓe duuɓi 60 walla les.

Njahro 2026 ƴeewtii heɓude ñaamdu e yimɓe duuɓi 60 e dow. Nden tawii seedeeji e fedde ndee ena famɗi haa jooni, e wiɗtooji famɗuɗi, ndewindagol juutaani e feere ceertuɗe. Ko tawaa dow miijo e teskinde iwi ko e wiɗtooji gootel gootel, wonaa e njeñtule ƴeewndaale renndinaaɗe. Njahro ngoo hollitii kadi won wiɗtooji jokkondirɗi waktu ñaamdu daɓɓo walla heɓugol juutngol e njeñtule bonɗe, tee winnduɓe ɓen mbiyini hakkil e mawɓe (njahro 2026 e Nutrients).

Wiɗtooɓe ɓeen ina cikkude so ɓanndu fuɗɗii sunnude nebbam tuma heɓugol, ina waawi memde hakkille, kono ɗum ko miijo tan gonngoɗo e ƴeewteede. NIA hollitii ganndal ngal ena luural.

Hol caɗeele heɓude ñaamdu wonande mawɓe?

Heɓude ñaamdu wonaa etaade meere e mawɓe heewɓe. Caɗeele baawɗe heɓaade ina njeyaa heen:

• Ustugol teddeendi ngo mo yiɗaano. Ñaamde ko jaasi ko ɓanndu sokli ina waawi addude ustugol teddeendi e ustugol semmbe teeyu, ɗum ina waawi lo’ɓinde neɗɗo.
• Ustugol teeyu e ƴi’e. E ƴeewndal duuɓi ɗiɗi NIA walliti dow ustugol kalori e sukaaɓe e ɓadiiɓe, tawtoraaɓe ɓen keɓii ustugol famɗungol e tiiɗgol ƴi’e e teeyu laaɓtu.
• Ɓuuɓol sukkara ƴiiƴam e lekki suukaare. Yimɓe huutortooɓe insuliin walla lekki suukaare goɗɗi ina mbaawi heɓde sukkara ƴiiƴam ɓuuɓɗo no feewi so ɓe ndufii walla ɓe neɗɗini ñaamdu, wano National Institute of Diabetes and Digestive and Kidney Diseases wiri. Sukkara ɓuuɓɗo ina waawi addude jiingol hoore, jiingoore hakkille e tikkeende.
• Ŋakkere ndiyam. So njaram ndufaama kadi e ñaamdu, neɗɗo ina waawi ŋakkude ndiyam.
• Jiingol hoore e yanaade. Mayo Clinic wiyi heɓude ñaamdu ina waawi addude tampere mawnde e jiingol hoore, tee ina waawi wonaade feere moƴƴere e yimɓe ɓe caɗeele ƴi’e e yanaade ena ɓurdi hulde (Mayo Clinic dow heɓude ñaamdu).
• Batte goɗɗe. Mayo Clinic limtii kadi nawnaare hoore, waylugol weeyo e reedu sattunde, tee hollitii won seedeeji kollitooɗi heɓugol waktu 16 e waktu ñaamdu 8 ina waawi ɓeydude caɗeele ɓernde e nder ƴiiƴam, so en ƴeewnii e waktu ñaamdu goɗɗo. Seedeeji ɗin laaɓtaaki haa timmi.

Ko waɗi ñaamde haa heewa ɓuri himmude so nawnaare teskinde ina woodi?

E yimɓe wuurɓe e nawnaare teskinde, caɗeele keewɗe ko heɓde ñaamdu e njaram haa heewa, wonaa ko heewi. Alzheimer’s Association hollitii yimɓe wonɓe e daawal hakkunde e sakkitorde ina mbaawi jiingeede e cuɓagol ñaamdu, yejjitde ñaamde, walla cikkude ɓe ñaamii kadi. Nden ɓeydi wiyde ñaamdu mo moƴƴaani ina waawi ɓeydude caɗeele jikku walla addude ustugol teddeendi (Alzheimer’s Association dow ñaamdu e ñaamde).

Alzheimer’s Society hollitii so neɗɗo ñaamataa haa heewa, ina waawi addude ustugol teddeendi, ustugol semmbe teeyu, tampere e lo’ere, ɗum ina waawi lo’ɓinde mo tee ina ustina mbaawka makko sellinde e nawnaaje (Alzheimer’s Society dow weelaare ñaamdu).

Ngam dalillaaji ɗii, heɓude ñaamdu wonaa feere moƴƴere e neɗɗo wuurɗo e nawnaare teskinde. Ñaamdu ndufaandu ina waawi waylude no newi e ñaamdu luttandu. Waylugol kala no neɗɗo wuurɗo e nawnaare teskinde ñaamorta foti ɗowde e doktoor makko walla ekkotooɗo ñaamdu.

Hol maande reentinooje dow ñaamdu walla njaram mo heewaani?

Ƴeew:

• Ustugol teddeendi, walla dolokkaaji ɓeŋgitooɗi.
• Accude ñaamdu walla salagol ñaamde, walla mooftude ñaamdu e hunduko.
• Tampere walla lo’ere.
• Reedu sattunde, ina waawi jokkondirde e ñaamdu e ŋakkere ndiyam.
• Maande ŋakkere ndiyam. NIA limtii hunduko ɓoorɗo, jiingol hoore, ɓernde doggunde no yaawi, e yiide ko woodaani, ɗum kadi ina waawi iwde e nawnaare teskinde e hoore mum (NIA dow caɗeele ŋakkere keewɗe).

Ustugol weelaare ñaamdu ina waawi wonde e dalillaaji keewɗi: niiye muusɗe walla niiye ŋayɗe, lekki kesɗi, ŋakkere weltaare, reedu sattunde, famɗugol dillere, walla waylugol meeɗugol e uurnugol. Haalnu doktoor makko dow maande kala e ɗee. Omo waawi ƴeewde dalillaaji tee ina waawi wasiyaade ekkotooɗo ñaamdu walla ɓeyditte.

Hol no mbawɗaa wallirde neɗɗo ñaamde e yarde haa heewa?

• Hokku ñaamdu famɗuɗo e ñammete seeɗa seeɗa sahaa kala, ɓurɗo ñaamdu mawɗo tati tan e ñalawma.
• Hokku ñaamduuji ɗi o yiɗi, tee won heen no yaajiri so meeɗugol makko ina wayloo. Ñaamdu welndu ina waawi jaɓeede so weelaare ñaamdu famɗii; naamno doktoor so ina woodi dalillaaji cellal reentooji sukkara.
• Mooftu njaram ɓadii tee hokku mo njaram famɗam sahaa kala e ñalawma. Suppe, ɓiɓɓe leɗɗe, njaram ɓiɓɓe leɗɗe e njaram kosam ena njeyaa heen.
• Ñaamodiren so ina waawi. Ñaamdu ko feere wonde e woɗɓe, wonaa golle yaawnaaɗe.
• Eto ñaamdu moofteteengol junngo, hono buruuse, taƴe ɓiɓɓe leɗɗe walla taƴe teewu gero, so huutoraade laaɓi ina sattii.

Hollirde amen dow ñaamdu ina jogii miijooji goɗɗi dow waktu ñaamdu. Wallude e peewnugol ñaamdu ina waawi kadi wonde gollal welngal wonndude; ƴeew golle kore.

Yewtudu e doktoor

Tawo etaade feere heɓude ñaamdu kala e hoore maa, yewtudu e doktoor maa walla ekkotooɗo ñaamdu, tentini so aɗa huutoroo lekki suukaare walla toɓɓere ƴiiƴam, so a ustiima teddeendi ko ɓooyaani, walla so a yaniima. So tawii ko neɗɗo wuurɗo e nawnaare teskinde, naamno doktoor makko ko foti o ñaamde e yarde ñalawma kala, wonaa dow heɓude ñaamdu.

Ƴeew ballal ŋakkere jaawngal so jiingoore hakkille waɗii e koyngal, so neɗɗo yaniima, walla so maande sukkara ƴiiƴam ɓuuɓɗo no feewi ɗe moƴƴaani ko yaawi.