Sidee U Noqon Kartaa Qof Muuqaal Ahaan Da'diisa Aad Uga Yar.

1. Waxaad maalin kasta cabaysaa 2 ama 3 litir oo biyo ah ama salaad kasta marka aad tukato 2 galaas oo biyo ah, salaada subax 2 galaas biyo ah, salaada duhur 2 galaas, casarka galaas, maqribka galaas, ugu yaraan 6 galaas oo biyo ah waa inaad cabta.

2. Gabi ahaanba waad joojinaysaa waxa sonkorta leh ama sonkortu ka samaysan tahay, haddii aadan hal mar joojin karin waxaad samaynaysa hab aad tartiib iskaga jari karto, maaalin dhaaf ama 2 maalin dhaaf.

3. Waxaad seexanaysaa isbuucii 3 habeen oo ka mida 09:00 habeenimo ka hor. Hurdada ugu fiican ee jidhkuna qurux ka helo waa hurdada la hurdo 08:00 habeenimo ilaa 02:00 habeenimo, xubinkasta oo ka mida jidhka nuur ayaa ka muuqanaaya.

4. Cuntada aad cunayso ha noqoto cuntooyinka biyaha lagu kariyo, taas badalkeeda waa inaaf joojisaa ama yaraysa cuntooyinka lagu kariyo saliida ama waxkasta oo saliid lagu kariyo jooji, cuntooyinka biyaha lagu kariyo sida digirta, qamadiga, garowga iyo soorta waa kuwo iyana caafimaad ahaan aad ugu fiican dheefshiidka sido kalana waa cunto baal leh yacnii waa cunto fiber ah weye.

5. Waa inaad samaysaa socod waliba socodkaasi waa inuu maalinle noqda. Socodka ugu yar ee aad maalintii samaysaa waa inuu noqda ugu yaraan 60 daqiiqo oo socod ah, socodku wuxuu si tartiib tartiib ah u furfuraa xididdada dhiigga iyo maqaarka.

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