Daḱ do jiu reaḱ rehet́ kana. Ente daḱ begorte cele jib-janwarge bańcao bako tahẽ daṛeaḱa. Onate din hiloḱ mimit́ hoṛaḱ 4-6 liṭer daḱ ńũ jạruṛa. Jarnahakoaḱ katha lekate, din hiloḱ reṅgeć laćre mit́ gilạs daḱ ńũ lekhan hajamre mońj upạkạr ńamoḱa. Enkate laćre gas se lać phulạuḱ lekan muskil khon rukhiạbo ńam daṛekea.

Reṅgeć laćre daḱ ńũ lekhan hoṛmo khon toxin hõ cabaḱa. Ona iạte setaḱre beret́ tora mit́ gilạs daḱ ńũi hoyoḱa. Inạ chaḍa hõ reṅgeć laćre daḱ ńũre cet́ cet́ upkạr se bhạlại menaḱa, thoṛabon ńellege-

Din hiloḱ reṅgeć laćre daḱ ńũi lạgit́ hewaḱ hoyoḱa. Enḍekhan hoṛmore mãyãmko sarsao akan tahẽna. Setaḱre beret́kate ko̠m se ko̠m pe̠ gilạs urgum daḱem ńũlere goṭa ńindạte jarwa akan mạilạko racate hotete oḍoṅoḱa.

Ne̠be̠tar jugre jo̠m ńũre bhul khạtir aema hoṛge ạḍi ãjhaṭ se jala jońjal (Kostokathinno) lekan mũhinreko paṛaok ́ kana. Menkhan reṅgeć laćre metaḱme ạuri jo̠mre daḱ ńũ lekange ạḍi algate noa khon rukhiạ ńamoḱa. Nonkage calao idilenre thoṛa hapta tayomge nisṭạn noa reaḱ jo̠ do ńamoḱte hõ ńamoḱgea.

Arhõ din hiloḱ setaḱre reṅgeć laćre daḱ ńu lekhan kidney, hoṛmo baha (menses), nạnḍri reaḱ, emanteaḱ ro̠g khon sahaṛbon tahẽ daṛeaḱa. Onate setakre daḱ ńu ạḍige jạruṛ kana.

Eken inạ do baṅ, daḱ do hoṛmo reaḱ jaṅko hõe keṭeja. Onate setaḱre daḱ ńũ lekhan hoṛmo reaḱ jaṅko keṭeć ar nirại tahẽna. Nonkate hoṛmore jahan hasoko tahẽnre algate cabaḱa. Aboaḱ hoṛmo ar mẽt́ muṭhạn hõ mońj dohoere daḱ do ạḍige upkạranaḱ kangea. Ar nonkate niropon hoṛmo bon tahẽ daṛeaḱa.

Bạrsạ oktere serma daḱ ar ḍubạ hoe daṛeaḱa. Ar oka kore daḱ perejoḱ ar ḍubạ hoyoḱ ona jaega kore biń ạḍiko dãṛã baṛaea. Aema oktere oṛaḱte bińko bo̠lo̠ḱa. Onate biń khon bańcaoḱ se rukhiạ ńam lạgit́ Lifebouy sạbun oṛaḱre do̠hokaḱ ạḍige jạruṛ kana. Ente noa Lifebouy sạbun redo Carboxylic Acid se Carbonyl Asid tahena. Ar noa Asid iạte biń baṅko hijuḱa.

Ar baṅkhan Carbonyl Asid bo̠to̠l reaḱ benet́ ocoḱ kate doho lekhan hõ hoyoḱa. Ar baṅkhan noa Carbonyl Acid baṅ tahẽlen khan mungạ ḍạr se rạsun kạṭić kạṭić kuṭrạ kate oṛaḱ goṭa ṭạnḍi ar beṛhaete dohoka hoyoḱa. Enḍekhan nonka kạmi lekhan biń oṛaḱte o̠ho̠geko bo̠lo̠ daṛeaḱa.

Calaoen 12 tạrik do tahẽkana International NURSE Day. Delabon baḍaelegi NURSE reak jos katha; N-Nurture; pusti, U-Universal; sanamko lạgit́, R-Responsible; Dạyik, S-Smart; budan, Jhũk monan, E-Educated; bhage sikhnạt hameṭ.

International Council Nurses (ICN) 2022 sal reaḱ asol jos do tahẽkana; Nurse aḱ ạidạri manot babot. Sạrige Nurse aḱ tinạḱ manot ar dạyikan kanako, ona reaḱ jo do sanamko mẽt́ tebon ńelkeda; COVID-19 lekan maraṅ rogre. Apnaraḱ jiwi alaikatet sanamkoaḱ jiwi rukhiại lạgit́ko kạmi akada. 

Jao sermage ICN hotete Adhunik hoṛmo hạṭiń re jopoṛao tahẽkan Florance Naitangel aḱ janam mãhã 12 May re Goṭa Dhạrti Nurse mãhãko manao ganaoeda. ICN ren maraṅ peṛa manotan Dr. Pamela Cipriano doe men akada; Goṭa corona okte re nurse ko do ạḍi ãṭ haron arko kosṭo akana; Babon aṭkarakat rog coronate aema nurse doko goćakana, se corona te lạṛhạikatetko bańcao akana apnar ar sanamko. Nonkan haron kạmi re aema bhageaḱ doko kạmi akada; ar thoṛa tolopteko kạmi kana se kạmi thạ̃ire bako lekha ocoḱ kana. Sanam disomren sorkar jemon noa babotre ạḍi khạndri doe hudis ar baṅkhan hoṛmo joton kạmire menakko lạgit́ ạḍi maraṅ laksan do hoyoḱa. Hoṛmo joton kạmi kanko begor hoṛmo do banuka. 

International Council Nurses (ICN) 2022 sal re barea nurse aḱ khaṭo katha ol rakapkeda. Pakistan period khon nit habicte Bangladesh reaḱ utạr nakha Rajshahi bibhạg; Rajshahi jilạ, Chapai jilạ ar Naogaon jilạ ren sanam hoṛko ạḍi joto selet́ boge treatment doe em ạguieda – Amnura Lutheran Mission Hospital. Olak ́sećte baḍaeaoḱ kana je; noa hospital do ehoṕakana 1966 sal khon dispensary hisạbte, inạ tayom Clinic ar nitok do 10 beds Hospital. Noa Hospital re 22 goṭen total staffs menaḱkoa, Ona modre 6 goṭen nurse doko kạmi kana. Onko modre bar hoṛaḱ ol kathań sodoreda; Songita Murmu do Rajshahi Christian Mission Hospital – Nursing Training Center khon Diploma in nursing doe purạu akada. Training mucạt́ tora khonge uni do Amnura Lutheran Mission Hospital re kạmi ehoṕ akada; Onka leka Mery Hembrom do Sahamokhdum Nursing Institute khone paṛhao akana ar nitok do Amnura Lutheran Mission Hospital reye kami kana. Ạḍi rạskạ selet́ dokin kạmi kana. Ar bana hoṛge ạḍi bhage ar jhũk montekin kạmi kana. Hospital ren sanam nurse ge hoṛ kanteko ar bạṛti hoṛ rogiko joton kạmi khạtir ạḍi bes doko aṭkaret kana. Nonkan kami re hejuklagitbartiuskurdokonamakadaGogoar Baba khon.

Kerina Soren ho Rajshahi Christian Mission Hospital khon Diploma in Nursing doe purạuakada. Kerina do gogo hoṛmo re tahen okterege ać baba doe goćlena. Ạḍi haron talate ać gogo doe joton harakedia ar Nurse doye paṛhao ocoakadea. Kerinaren baba do aćkageye goćena; dactor khanako ho ạḍi sạṅgin re tahekante bako edi daṛeadia. Onate ać gogoaḱ maraṅ sana ar as do hoyoḱ kana; jemon mit din iń ren gidrạ hoṛkoe ran ako ar onkate bogeko tahen. Kerina hõ ạḍi rạskạ doe aṭkaret kana; hopon tolopte kami katet ho. Entet uniaḱ maraṅ jos ar motlob do rogiko joton talate bhage bhage kami.

Noa Nurse mãhã sećte goṭa dhạrtiren sanam nurse ko lạgit tahen kana aema manot ar dulạṛ johar. Hoṛmo do maraṅ mit́ sompot kana sanam manwakoaḱ. Entet hoṛmo ṭhik baṅ tahelen khan sanamakge bes baṅ bujhạuḱa. Onate delabon sanamko; aboren nurse ko bạṛti bon manotkoa ardhuṛi dharti re tahen bhor jemon bhage upkạr bon ńam se sebako emabonte nurse hõ akoaḱ ekraṛ, josar motlob do purạuk. Darakan din re lạgit nonkan as sanamko dohoeda.

Jo̠to̠ hoṛgebon pusṭaua Biṛi-cuṭi do̠ hoṛmo lạgit́ muskilanaḱ kana mente. Noa kakhante hoṛmore nana-parkan rog ńelo̠go̠ḱa. Thamakur lekan jinis bạṛti beohar khạtir Cancer lekan gujuk rog hõ ḍher idiḱkana.

Biṛi ńute Cancer são arhõ ekal high blood pressure ar cholesterol ḍherogo̠ḱ kana. Thamakur jo̠mte hoṛmore mãyãm pasnaoḱ kan sirre dhũạ jarwaḱa, nonkate stroke heart attack hoe daṛeaḱa.

Jaribte ńelo̠go̠ḱ kana, amdaj 34.6 percent sẽṛã metaḱme haratạl hoṛko bạṛtiko ńujoṅ kana. Noa simạ baher ńu kakhante aema lekan rog bihinte jạbunkate bo̠cho̠rre amdaj mit́ karoṛ hoṛko gujuḱ kana. Ar biṛi ńute bo̠cho̠rre amdaj 53 percent hoṛko gujuḱ kana.   

Menkhan paseć ḍher hoṛge babon baḍaea, biṛi ńute mẽt́re muskil he̠ć paṛaoḱa. Ente gobesona meneda, Thamakur dhũạte eyae hajar khon bạṛti chemical sarańjam menaḱ akada. Noa ko modre thoṛa do̠ mẽt́ lạgit́ ạḍitet́ bạṛićanaḱ kangea. Enḍekhan dela thoṛagan bon baḍaelege, biṛi ńute cet́ cet́ muskil dosa hoe daṛekea-

Mẽt́ ro̠ho̠ṛoḱa se mẽt́ daḱ ańjetoḱa-

Hoṛmo reaṅ maraṅ utạr tarantar kana noa mẽt́. Sikaṛeṭ se biṛi dhũạte mẽt́ kho̠n daḱ lekan bo̠stu ekal ańjet́oḱa. Ar nonkate bại bạite mẽt́ ro̠ho̠ṛoḱa. Bạṛtikaete, mẽt́re araḱ dag, mẽt haso se mẽtre nana parkan muskil dosa do̠ he̠ć paṛaoḱa. Noakage calao idilenkhan mit́ okte mẽt marsal ad metaḱme kãṛã reaḱ bo̠to̠r tahẽnoḱa.

Mẽtre chạuni:

Arhõ bạṛti biṛi cuṭi ńute jãhã umerege mẽtre chạuni ńelo̠go̠ḱa. Biṛi ńute mẽtre maraṅ ucạṭ paṛaoḱa. Baḍaekaḱbon, umerte lahalen khange mẽtre chạuni ńelo̠go̠ḱa, menkha biṛi cuṭi ńute hõ jãhã umerrege chạuni hoe daṛeaḱa. Ona iạte sạrige noa khonaḱ pharakre tahẽnge bogea. Enḍekhan nonkan dosare o̠ho̠bon paṛaolena.

Hoṛmore jãhã lekan rog birud teṅgo daram lekan khemota tahẽn khan, ạḍi algate rog khon rukiạbo ńamdaṛekea. Noakanaḱ thoṛa jo̠m babotre latarre tạlikạ emena.

Se̠ke̠rkenda: Se̠ke̠rkenda re beta-carotene tahẽnoḱa. Enḍekhan noa jo̠maḱ hoṛaḱ hoṛmore bo̠lo̠kate Vitamin-A re pheraoḱa. Noa reaḱ gun-man hoṛmore rog sãoe lạpạṛhaia.

Rạsun:  Jo̠to̠ hoṛaḱ oṛaḱre rạsun tahẽna. Rạsunte ekal utu reaḱ sebel-so̠ṛo̠me sarsaoa. Be̠re̠l rạsunte bacteria, virus ar sealom (chotrak) oka do̠ mẽt́e baṅ ńelo̠go̠ḱkan nonkanaḱ birudrey kạmia. Asokaete, hoṛmo reaḱ harta se̠ chal napaeye do̠hoea.

Adhe: Jo̠maḱre jhańj jạsti lạgit́ adhe reaḱ jãhãn tulạuaḱge bạnuḱanaṅ. Ente ona do̠ anti-oxidant reaḱ hõ mit́ṭen mońj onoṛ kana. Pho̠lmul se̠ aṛaḱ sakam khonaḱ ńamaḱ Anti-Oxidant ạḍi tuṛighuṛi hoṛmorey kạmia.

Tormuj: Tormujre Gluthaione ńutuman Anti-Oxidant tahẽ baṛaḱa. Noa jo̠mte hoṛmore rog birud asambheṛe kạmia.

Hako: Omega-3 ar Fatty Asid bhuṭela se̠ gangạniạ jo̠maḱ je̠mon hako jo̠mte Immune system ḍheroḱ kana.

Amlo̠ki: Amlo̠ki são thoṛa adhe ar khijur rit́ gunḍa maṛaṅkate ńu lekhan hoṛmo lạgit́ ạḍitet́ bhạlạianaḱge hoe bo̠tećkoḱa honaṅ. Ente noare Vitamin-C menaḱ akada.

Toa ar Dahe: Toa ar dahe re zink menaḱa, noa hoṛmore rog birud jaogei kạmikana. Toa baṅ hajam tạnićlenkhan toate benaoaḱ jo̠maḱ jo̠m jạruṛ kana. Jao hiloḱge 100 grams dahe baṅkhan mit́ cup toa ńui reaḱ kurumuṭui hoyoḱa.

Migraine mit́ lekan bo̠ho̠ḱ haso kana. Bo̠ho̠ḱ re jãhã mit́ aṛe kho̠naḱge noa haso ehoṕa. Migraine bo̠ho̠ḱ haso ạḍi ghạṛić do̠ tahẽna. Okoe aḱ nonkan eṭkeṭoṛẽ menaḱtako, Onko do bo̠ho̠ḱ haso são be̠ć be̠ćko aṭkara. Noa haso ạḍi algate baṅ maraoḱa, thoṛa din do̠ hasoa. Onate tinạḱ hoṛkoaḱ noa haso menaḱ, noa haso cet́ khạtirte ehoṕa ona babotre baḍaejoṅ jạruṛ menaḱa. Nonkate Migraine khonaḱ pharaḱbo tahẽ daṛekea.

1. Reṅgećte tahẽn:

Reṅgećte tahẽlen khan Migraine bo̠ho̠ḱ haso ehoṕa. Ente reṅgećte tahẽnre gastric reaḱ muskil ńelogo̠ḱa, oka do̠ bo̠ho̠ḱ haso ḍher daṛeaḱa.

2. Hoe-daḱ bichnạu (abohaoa):

Ạḍi bạṛti setoṅre nạcurle khanhõ bo̠ho̠ḱ haso ehoṕ daṛeaḱa. Inạkate lo̠lo̠ setoṅ khạtirte hoe daṛeaḱa.

3. Mo̠nre ucạṭ:

Okoe do̠ asambheṛ se̠ ạḍi bạṛti ucạṭteko kạmikan, ar jo̠m-ńu reaṅ jãhãn niṭ akan okto bạnuḱtako se̠ baṅko manaoet́ kan, onkanko hoṛge bạṛti noa bo̠ho̠ḱ haso ńamet́ko kana.

Enḍete nonkanaḱ mo̠naḱ ucạṭ dea giḍikaḱ reaḱ kurumuṭui hoyoḱa.

4. Jãhãnaḱ saḍe: kajaḱ riṛạṅ ṛaṛaṅte sereń aṅjo̠m emanteaḱ khạtirte Migraine bo̠ho̠ḱ haso ńańama. Ạḍi riṛạṅ ṛaṛaṅ khạtir amdaj bar din dhạbić haso tahẽ daṛeaḱa.
5. Ạḍi bạṛti jạpit́:

Okte nạpitre jạpit́ sanamko lạgit́ ạḍi jạruṛa. Ente oktere baṅ jạpit́le khan hoṛmore aema lekan eṭkeṭõṛẽ ńelogo̠ḱa. Okoe do̠ jao hiloḱ 5-6 ghonṭa ko jạpit́, Ackage mit́ okte onkanko hoṛ ḍherko jạpit́ lekhan bo̠ho̠ḱ haso ehoṕ daṛeakoa. Onate sanamko sontor ar aodhan tahẽn hoyoḱtabona.

Enkathae Me̠nako baṅma- setaḱ kho̠n cet́ lekabon calaḱ onkage goṭa dinbo khemaoa. Jo̠to̠ hoṛaḱge thoṛa niṭaḱ routine tahẽntabona. Ado̠mko do̠ setaḱre beret́ bako re̠be̠na. Arhõ ado̠m ado̠m hoṛ do̠ setaḱre beret́ kate ho̠ṛmo̠ bańjao lạgit́ko taṛam baṛaea. Me̠nkhan jạpit́ kho̠n beret́o̠ḱem bilom lekhan ar okte nạpitre kạmi baṅ hoelen khan eṭaḱ emanteaḱ kạmire ạḍibo biloma.

Enḍete thoṛa bạṛić cạli-hewa abokoaḱ routine re jonoṛao akana. Nonkanaḱ jo̠to̠ hewa bạgi daṛeaḱ khan ho̠ṛmo̠ ar mo̠n-jiwi se̠ćte hõ niropon se̠ bogebo tahẽ daṛeaḱa. Enkate abo aḍepase hoṛko hõ bogeko tahẽna. E̠bhen torage pạhilte phone se̠ćbo nońjo̠raḱ kana. Nãwã jãhãn paṭhaona (message) ńela me̠nte. Inạkate Social Media ma menaḱge. Ar nonkate mẽt́ re bạṛti ucạṭ paṛaoḱkana. Goṭa din bo̠ho̠ḱ haso lekan muskil hõ tahẽ daṛeaḱa. Kạmire mo̠n baṅ gaḍaoḱa.

Ona iạte jạpit́ kho̠naḱ beret́ kate pạhilte mit́ gilạs daḱ ńu jạruṛa. Inạkate thoṛa ghạṛi janla se̠ pinḍa chaṭkare duṛubo̠ḱ hoyoḱa. Setaḱ eken 2 ghonṭa apnar lạgit́bo do̠hoea. Ar ona okte social media kho̠naḱ sạṅgińre tahẽn jạruṛa. Ho̠ṛmo̠ bhańjao do̠ jao hiloḱge jạruṛkantabona. Setaḱre ca se̠ coffee ńui hoyoḱa. Jạṛuṛlenre puthi, kho̠bo̠r kago̠j paṛhao hoyoḱa.

Baskeaḱ jo̠m babon bạgia. Ente ado̠m ado̠mko do̠ setaḱre e̠kal ca ńu baṛkate mit́ dhaore majanko jo̠met́ kana. Me̠nkhan noa hewa hoṛmo lạgit́ bogeaḱ baṅ kana. Nonkate hajamre eṭkẽṭoṛeć hoe daṛeaḱa. Hoṛmo bhańjao tayo̠m baskeaḱ jo̠maḱre bele, pho̠l -apnar kusileka jo̠maḱbo dohoea.

Setaḱ beret́ tayo̠m niṭakan lekabo kạmia. Onate ńindạre jo̠to̠waḱ niṭkaḱ hoyoḱa. Enkate jo̠to̠waḱ kam-kaj okte nạpit́re purạuḱa. Um paeraḱre baṅbo biloma. Bạṛtikaete setaḱre um paeraḱ hoyoḱa. Enḍekhan ho̠ṛmo̠ mo̠n rawal tahẽna. Kam-kajre mo̠n gaḍaoḱa. Ar hoṛmo reaṅ ho̠rmo̠n hõ napaetey kạmia. Ho̠rmo̠n napaete kạmire abo̠ hõ abokoaḱ kam-kajre bạṛti dil-daṛebo ńama.

Jãhã lekan bạṛićaḱ hudis salaḱ jạpit́ kho̠naḱ baṅbo beret́a. Me̠nkhan bhage bhageaḱbo hudis-ganḍona. Apnarte dil-daṛebo jogaojoṅa ar eṭaḱ gateko hõ nonkan kạmire uskurko jaruṛkantabona.

Aema okte aboaḱ thoṛa bạṛić cạlco̠lo̠n bo̠ho̠ḱ hataṅe hạnet́ kana. Noako cạlco̠lo̠n khạtirte bo̠ho̠ḱ hataṅ reaḱ e̠ktiạri hạnạḱ kana ar noa karonaḱte aboaḱ jaejug jion jingire muskil heć paṛaoḱ kana. Nonḍe thoṛa cạlco̠lo̠n cetanre bo̠n baḍaekaḱge oka reaḱ do̠ bo̠no̠do̠l jạruṛ menaḱ-

Ạḍi bạṛti raṅgao-

Me̠nakana raṅgao do̠ aboaḱ aḱ-aṭkaraḱe laksana. Me̠nkhan thoṛa hoṛ do̠ kạṭić macha jãhãn babotregeko raṅgao baṛa ho̠do̠ḱa. Raṅgao khạtirte mãyãm sire ucạṭ paṛaoḱa, ar ona do̠ heć paṛaoka hoṛkoaḱ mo̠n ontorre. Nonkan okte hoṛkoaḱ disạ daṛe ar jãhãnaḱ babotre niṭ reaḱ khe̠mota hõ hạn utạroḱa. Ona kakhante kiriạḱ pe̠ je̠mo̠n bạṛti alope raṅgaoḱ ma.

Okte nạpit́re baṅ jạpit́-

Niropon hoṛmo tahẽn lạgit́ okte nạpit́re jạpit́ reaḱ jạruṛ menaḱa. E̠nte jạpit́ do̠ aboaḱ laṅga hoṛmoe jirạua ar kạmi reaḱ daṛe sạkti ḍhertabona. Menkhan aema hoṛge okte nạpit́re baṅko jạpit́ daṛeaḱa se̠ metaḱme bilo̠mte jạpit́ kakhanate jạpit́ do̠ napaete baṅ hoe purạuḱa. Nonkan hoṛkoaḱ bo̠ho̠ḱ hataṅ reaḱ hạṭińaḱ do̠ jirạu o̠ho̠e ńama. Enḍetero̠ṅ onkoaḱ bo̠ho̠ḱre do̠ laṅga, ạṛis, ạḍi algate jãhãnaḱ hiṛiń, eskar tahẽn reaḱ ṭonṭa nonkan nana-parkan muskil ńelogo̠ḱa. Ona khạtir jao hiloḱge are (9) ghonṭa jạpit́ jaruṛa. Jạpit́ lahare jãhãn puthi paṛhaome ar mobile do̠ am kho̠n sạṅgińre do̠hoeme. Enḍekhan ạḍi algatem jạpit́ daṛeaḱa.

Baskeaḱ baṅ jo̠mlekhan-

Baskeaḱ jo̠maḱ hoṛmo lạgit́ se̠ṅge̠l hisạtbey kạmia. Onate baskeaḱ baṅ jo̠mlekhan amaḱ bo̠ho̠ḱ goṭa din lạgit́ tinạḱ pusṭi jạruṛ ona do̠ bae ńama. Nonkan hạl-halat okte bo̠ho̠ḱ hataṅ beste bae kạmi daṛeaḱa. Ona iạte hoṛmo lạgit́ boge boge jo̠maḱ jo̠m hoyoḱa.

Bo̠ho̠ḱ hataṅ boge do̠ho̠e do̠ ạḍi jạruṛ kana. Ar bo̠ho̠ḱ hataṅ boge do̠ho̠e lạgit́ thoṛa jo̠to̠n ar sontor tahẽn jạruṛa. Me̠nkhan apnaraḱ bin baḍaete dinạm din be̠sumạr kạmite bo̠ho̠ḱ hataṅ do̠ bon hạn idiyet́ kana.

Eyae (7) goṭen bạṛić heowa bo̠ho̠ḱ hataṅ lạgit́ be̠ bạṛićgea-

1. Setaḱ baskeaḱ jo̠m hiriń lekhan
2. Ńindạ dirite jạpit́ lekhan
3. Ạḍi bạṛti heṛem jo̠maḱ jo̠m lekhan
4. Setaḱ jo̠khe̠n ạḍi bạṛti jạpit́ lekhan
5. Jo̠m okte tv se̠ computer ńel lekhan
6. Ṭupṛi/ scarf se̠ moja ho̠ro̠ḱ kate jạpit́ lekhan
7. Racate usur kate re hõ racate aṭkao se̠ bond do̠ho lekhan

Source: Bangladesh pratidin

Taṛam do̠ jo̠to̠ kho̠n alga hoṛma bhańjao (biyam) kana. Jo̠to̠ umer ren hoṛko lạgit́ ạḍi jạruṛaḱ hõ kana. Me̠nkhan tin ghạṛić taṛam hoyoḱa se̠ taṛam reaḱ speed cet́ hoyoḱ jạruṛ, ona babotre ḍher hoṛge babon pusṭạua. Hoṛmo bhańjao hisạbte taṛam reaḱ po̠rho̠ do̠ cet́ kana ar tin ghạṛić taṛam lekhan po̠rho̠ ńamoḱa ona babotre baḍae ocoakada phaysiotherapy  consultant  Umme Sayla Rumki.  Din hiloḱ taṛam lekhan koṛam reaḱ ruạ, Diabetes, jaṅ khoy (Osteoporosis) rog reaṅ jiwi ko̠ṭo̠ḱ ko̠m ńõ̠go̠ḱa. Din hiloḱ taṛam lekhan  jel sir reaḱ daṛe ar sahao daṛe bạṛtiḱa. jaṅ reaṅ goṭhon hõ keṭećjo̠ḱa.  

Tin okto taṛam jạruṛa:

Dinạm din komkate 30 miniṭ taṛam jạruṛa. Diabetes rogiko do̠ inạ oktete 40 kho̠n 45 miniṭ taṛam hoyoḱ jạruṛ kantakoa.  Bhạrti ho̠ṛmo̠ tahẽn okte pạhil pe̠ cando 15 miniṭ kateć, dosar pe cando 20 miniṭ kateć ar mucạt́ pe cando do̠ 10 miniṭ taṛam jạruṛa. To̠be̠ okoekoaḱ umer 40 bo̠ho̠r kho̠n cetan ar aema din kho̠naḱ jãhãn hoṛmo bhańjao se̠ hoṛmo khaṭao são jo̠po̠ṛao bạnui, onkan hor̠ko do̠ taṛam lahare bissegoggo aḱ solha hatao hoyoḱtakoa. Arhõ e̠ṭaḱ se̠cbon ńe̠lle khan, Okoekoaḱ hor̠mo̠ reaḱ o̠jo̠n ḍherge, onkoko hõ taṛam e̠hob lahare stretching kate, jel reaḱ sir jirạu ńõ̠ḱ hoyoḱtakoa. Baṅkhan stretching babotre baḍae hataojo̠ṅ lạgit́ physiotherapy koaḱ solha hatao hoyoḱa.

Jãhãe hoṛkoge hoṛmo se̠ć kho̠n napae tahẽn lạgit́ haptare ko̠mkate 150 miniṭ taṛam hoyoḱtakoa. Haptare 30 miniṭ kate 5 din hõ bon taṛam daṛeaḱa. Okto baṅ tahẽlen khan dinre 10 miniṭ kate pe̠ dhao taṛam lekhan hõ hoyoḱa.

Jogging:

30 miniṭ taṛam tayom 10 miniṭ jogging daṛeakabon. Jogging reaḱ bhe̠d do̠ mit́ jaegare teṅgo kate pạhilre jo̠jo̠m jaṅga, inạ tayomte leṅga jaṅga tulkate do̠n hoyoḱa. Jogging lạgit́ ạḍi maraṅ jaega reaṅ jạruṛ do̠ bạnuḱa. Oṛaḱre jãhã ṭhen mit́ jaegare teṅgu kategebon jogging daṛeaḱa. Pạhilre do̠ bại bạite , inạ tayom do̠ usạra usạra.  Okoe koaḱ do̠ bạṛti o̠jo̠n onko do̠ pạhilre adha miniṭ kate jogging ako. Inạkate hoṛmo reaḱ halot bujhạu kate bại bạite okto do̠ bạṛti idiy hoyoḱa.

Taṛam calaḱ lahare:

Taṛam okte sukrạj (aramdayok) cạṭki ho̠ro̠ḱ hoyoḱa. Ho̠ro̠ḱ bande̠ kicrić hõ thoṛa sukrạj ar ḍhilạṅ dholoṅ ńõ̠ḱ ho̠ro̠ḱ jạruṛa. Setoṅ kho̠n e̠raṅoḱ lạgit́ setaḱ paha- poho okte ar ạyupbela cando hạsur tayom taṛam lạgit́bon oḍok daṛeaḱa. Taṛam tayom thoṛa stretching jaruṛa; je̠mon jaṅga kạṭuṕ cetanre teṅgolen khan tayom reaḱ jel sir ko hasua. To̠be̠ o̠jo̠n ko̠m lạgit́ taṛam se̠ jogging do̠ aso̠laḱ baṅ kana. Balance thik do̠ho̠e jạruṛa. Niạm kate niṭ akat́ oktere hoṛmo reaḱ kelori hisạbte jo̠m hoyoḱa.

Source: Ajkerpatrika