tafiya mai tsawo ko da na minti 30 ne a rana. Wannan yana da sau™
i kuma yana

da fa'ida sosai.

"* Gudu Ko Gudun Tsalle: Idan za ki iya, ki dinga yin gudu ko ki yi 'skipping' (tsallen igiya) don ™
ona Kalori"

da yawa.

"* Yi Motsa Jiki Akai-Akai: Ki maida shi wani Sangare na rayuwarki, ko da sau uku (3) ne a mako."

3. Shan Ruwa

* Yawaita Shan Ruwa: Shan ruwa kafin cin abinci yana taimakawa wajen rage yawan abincin da za ki ci.

Ruwa yana da matu™
ar muhimmanci ga lafiyar jiki.

4. Kula da Barci

* Samun Isasshen Barci: Rashin isasshen barci na iya canza sinadaran jikinki waWanda ke sarrafa yunwa

"da koshi, hakan kuma na iya sa ki ci abinci fiye da yadda ya kamata. Ki tabbatar kina samun barci mai kyau na awanni 7 zuwa 8 kowace rana. Abincin da Ya Kamata Ki Dinga Ci"

Ga wasu misalai na abincin da zai taimaka miki wajen rage kiba:

Nau'in Abinci | Abincin Da Ya Dace Dalili

"Ganyaye | Alayyahu, kubewa, kabewa, latas (Lettuce), kabeji (Cabbage) | Suna cike da sinadarai kuma"

"suna da ™
arancin Kalori. 'Ya'yan Itace Tuffa, lemu, abarba, kankana, ayaba (kaWan) | Masu zaki na halitta, suna da Fiber."

"Protein | Kwai (Boiled/Gasashe), Kifi, Nono marar mai (Yogurt), Wake/GyaWa, Naman Kaza (Chicken"

"Breast) | Yana sa™
i da ciki na dogon lokaci, yana rage sha'awar cin abinci."

"Abinci Mai Fiber | Hatsi (Oats), Dambu, Gurasa (Whole Grain Bread), Rogo (idan ba mai yawa ba) Yana"

taimakawa wajen narkewar abinci da sau™
i a ciki.

Muhimmin Bayani:

"""Ki nemi shawarar likita ko kwararre kan abinci (Dietitian) kafin ki fara wani tsari mai tsanani. Za su iya"

"duba lafiyarki su ba ki shawarar da ta dace da ke."""

"[12/4, 10:51 AM] Firdausi Salis: 35"

""" In sha Allah!"" Haka na mike ya ce min, ""Lubnah!"" "" Na'am! "" Na amsa mishi, ki duba time table dinmu,"

"sai ko zabi ranakun da kike so, sai ki nime kayan da zaki na amfani da su."" ""In sha Allah!"" Sannan na fita sai da na leka Aunty Nuratu Kafaya, na mata sallama akan gobe laraba zan fara zuwa ranar Saturday."

"Haka na koma gida na samu Ya Ado na mike mishi takardan ya ce mu shirya mu fita, haka muka fita dukka gidan muka je wani super market anan Ikeja, sannan ya kai mu wani shagon sayar da kayan kwallon, ya saya min kayan da zan na fita zuwa Exercise da sassafe da kuma wanda zan na sakawa zuwa"

"Gym din, haka ya saya mana har da Yaran da su kansu iyayen muka dawo."

Kamar yadda Ya Ado ya kawo kayan Aunty Zakiyah ta amsa ita ta fara nuna min yadda ko bata nan zan

"iya dafawa. A ranar dai ban ci abinci dare ba, sai ruwan tea da fruit da sha. Washi gari da safe ya Ado ya cika min water bottle da ruwa ya tashe ni muka fita. Ana sallah asuba muka fita bamu dawo gidan ba sai shiga da arba'in, wanka muka yi na sha nikakken ruwan fruit, sannan na kwanta. Ban tashi ba sai karfe goma, ina fitowa na samu, kunun tsamiya, da faten wake da yaji ganyen alayayu, sai agada, sai da na sha ruwa kafin na karya, ina zaune a parlourn aka yi knocking, Mai aiki ra bude kaya aka kawo, a kwali. Suka shigo da shi Ya Ado yana bayansu. Zuwa yayi nuna inda za a saka sannan ya koma wurin aikinsa. Washi gari ya kama juma'a, shima sai da muka zaga unguwarmu sannan na dawo, kayan da aka kawo machine"

"ne na Exercise, Ya Ado yana dawowa daren jiya ya haWa ya gwada aiki da shi a daren jiya."

"A ranar bayan sun fita nima kusan a kai na wuni, dadare kuwa abincinsu suka ci ni kuma na ci nawa"

"tuwon alkama zalla miyar ayoyo, daga nan kuma na sha fruit na kwanta, ranar asabar karfe goma na tafi Gym, sugar kuwa tuni na yi bye bye da shi, wunin ranar Yorghurt na sha daga kuma sai ya rike min ciki. Karfe biyu na bar gym din zuwa gida yau nayi rayuwa da ban tab'a yi ba, sai nake gani kamar mafarki. Ina typing har na iso Unguwarmu, na karasa gida, a harabar gidan na hango Ya Umar wani murmushi ne ya kwace min na isa gare shi, ya dan rungume yana faWin.. ""Auta manya an zama yan gari. Daga Gym ko?"" Gyada kai nayi ya ce min. ""Shiga bari na gama waya na shigo."" A parlourn na samu Mamana, wani ihu da nayi na isa wurinta da gudu na rungume ta, tana buga bayana. ""Sannu Autana, sannu yar jinjirana! Ai tunda suka ce ba zaki zo biki ba nace ban isa ba, zan zo na ganki kada na mutu ban ga autana ba!"" ""Mama me yasa kike kiran mutuwa? Mama me kika kawo min? Mama ina Yadiko?"" ""Suna lafiya tana ta"

"shirin bikin Sani!"" ""Allah sarki!"" Na ji dadi sallah ya tashe mu na ja ta sama, tayi ta mita ita bata son sama, ai kuwa tunda ta hauro tace ba isa da ciwon kafa ba, karshe Abinci ma sama aka kawo mata, ni kuwa dad'i kamar na nutse kasa, tun a daren na gayawa Nasiba ta gayawa Mamanta Mamana tazo daga Bauchi. Kwana muka yi da Mama muna hira tana bani labarin abinda ya faru, hakuri nayi ta bata, karshe"

nayi barci na barta tunda na fara Exercise barci ya daina min wahalar yi.

"Washi gari Lahadi sai ga Aunty Nuratu Kafaya, ita da Mijinta, Mama ta ji dadi nima na ji dadi gashi"

"an hadu ana ta hiran arzikin, sai la'asar Mijinta ya zo ya dauke ta. Koda na zauna ina cikin ganye Mamaki Mama take ta kasa hakuri ta ce. ""Wannan wacce irin rayuwa ce? Yarinyar da rayuwa da ganye ita ba akuya ba ita ba tsutsa ba, Auta dole aka miki ne?"" ""A'a yana cikin kayan karin lafiya ne, idan ina ce kibar"

"zata ragu ko ta tafi bakiWaya."" ""Aiho yanzu na fahimci yadda lamarin yake. Allah ya kara lafiya shi yasa"

"idan na zoma zan ta dafa miki zogale ina shanyawa da rama da yakuwa."" Haka Aunty Zakiyah tayi ta"

"mana dariya, satin Mama biyu ta koma Bauchi ta bar ni da kewarta sai waya kawai muke."

"Bikin saura wata gudu muka fara jarabawa, na kara mai da hankali sosai sai fa muka sha wuta na"

"tsawon wata guda sannan muka samu hutu, rayuwa tana cike da darasi na musamman Ya Ado da Aunty Zakiyah sun tafi, ni kuma na cigaba da kula da kaina, da taimakon Aunty Nuratu Kafaya, sati daya suka yi wanda aka sha biki da karamin gurmi aka dawo aka bamu labarin wai Yan uwa Ya Hafiz da Yan uwanmu ana ta habaici an tura ni karuwanci suna jiran sakamakon bariki, shine fa Yadiko ta rufe Aunty Nana"

"Asma'u da fada ta ce mata. ""Har kina da bakin magana? Karuwanci ai ya kare tunda tana gindinku!"""

Rigima sosai a gefe guda Matar Hafiz itama ta kashe auren ne ko yana lilo oho amma dai ana ta

"rigima tace tunda ta aure shi ita bata gamsuwa, hakuri take da shi. Aka ce Abba kamar yayi hauka yayi ta fada yana rarrashin Hafiz, wannan ya karawa Hafiz wani irin tashin hankali, yayi ta kuka yana rokon Abba ya dawo mishi da Lubnah shi yasa kaf duniya babu Macen da zata iya rufa mishi asiri kamar Lubnah, yadda ya shiga damuwa sosai Abba shima jininsa yayi ta hawa kafin a gama bikin nan sai da ya kwanta a asibiti sau biyu. Abu fa ba dad'i sai gashi har Abba da kanshi wai ya je wurin Mama yana rokon arziki ta dawo da Lubnah, ai kuwa da Abba da Ya Hafiz Mama ta ce sai ta kai su kotu ta ji Uban da suke bukata da"

Lubnah.

HAFIZ

"Don shi kanshi bai kawo a ransa Lubnah ba zata zo ba, saboda yadda ya santa da Sani, amma wani ikon"

"Allah bata zo ba ya kuma kudira a ransa da ta zo sai ya san yadda yayi dawo gare shi yadda ba zata kara barin Bauchi ba sai da izninsa amma dai gashi bata zo ba abin ya bashi haushi, ga Nana da ta gudu ta fasa auren. Gashi ya ga hoton Lubnah a wayar Rufa'i da yake zolayar Aunty Zakiyah ta dauke mishi First love dinsa wato Lubnan kasancewar dan Goggo Alti ne, yana jin su yayi kamar baya wurin yana ganin lokacin da ya bashi number Lubnah da kuma hotonta. Bai nuna zallamarsa ba sai da washi gari ana hira ya ce Rufa'i ya bashi aron wayarshi, zai yi abu ne ai kuwa yana amsa ya binciko number Lubnah wanda Rufa'i ya saka mata bazawarata Lubnah, sai hotonta da ya tura kusan kala goma tayi shi da gym outfits, wani baki da ratsin pink yayi azabar kyau ga kanta da ta saka wata hula me kyau gargasar gaban goshinta sun kara fitar da kyanta da ya boya behind kibar ya fara fitowa, wani murmushi tayi, daya kuma ta fitar da harshe waje kamar tana gwalo, wani kuma tana kan abin motsa jiki na gidan daga ita sai riga da wando ta tufke gashin kanta, wani irin gigicewa Hafiz yayi kamar zai zauce. Bai taSa kawowa a ransa zata dawo kamar da ba. Wannan abin ya d'aga mishi hankali wani hotonta kuwa wani yatsina fuska tayi tana dariya, alamar magana ake mata tayi haka sai kuma ita da yaran, wani kuma a makaranta. Zufa ke karyo masa yana ji ina zai iya ganinta yasan yana ganinta zata fit hayacinta ta nemi dawo mishi, haka ya mai da wayarwa Rufa'i sannan ya koma gidansa yana kallon Yaranshi da suka ci abinci suka koshi, Hajiya tana"

"gidan ita fa Fido. Zuba mishi idanun tayi ta ce mishi. ""Duk akan matsiyaciyar yar nan ne?"" ""A'a Hajiya"

"Lubnah na gani!"" Ya cire mata hoton ta gwalalo idanun waje kamar tsohuwar mayya tana faWin. ""Ina ka"

"samo ta don Allah dama yarinyar nan zata dawo kamar da?"" Murmushi yayi ya ce mata. ""Hajiya ki taimaka min ta dawo gare ni!"" ""Ba ga zoben nan ba ai shi ne kankat sai kuma shi wancan uban nata kasan yadda zaka yi da shi."" Nan suka yi ta tsara yadda zasu dawo da Lubnah. A daren ranar ya tashi hankalin Baban Bauchi da kuka da rokon ya dawo mishi da lubnah itace daidai da rayuwarsa kasancewar"

"akwai sauran yan biki, suka yi ta bashi hakuri da cewa idan Matarshi ce zata dawo gare shi.."

"Abu kamar wasa sai gashi Baban Bauchi ya tashi hankalinsa sai da ya kwana asibiti, Goggo Alti tayi ta"

"fada. Da Baban Jama'are da Baba Malam suka zo nan suka fara fada ai a dawo da Lubnah. Yadiko da kanta yayi wata ta ce musu. ""Tunda tare aka halicce su ai sai ya je ya dawo da ita, sannan aure babu shi a tsakaninsu tunda har sun karbi khulu'i din da ta bayar, haka maganar ya mutu. Ranar daurin aure a shirin da suka yi akan idan aka zo daurin auren Sani sai a hada da na Hafiz da Lubnah, ai kuwa ana gab da daurin auren Babangida da yazo daga Maiduguri ya same shi yake ce mishi. ""Daurin auren Sani muka zo yi ya nake jin wai za a sake daura auren Lubnah da Hafiz bayan kace ba kai ba ita? A da can ma baka mata dole ba sai yanzu cikarka Uba na gari shine ka dakatar dasu idan ba haka ba wallahi za a kafa mummunar Tarihi a zuriarka domin zan kashe Hafiz idan aka daura auren nan da shi!"" Wannan barazanar da Babangida yayi shi ya dakatar da auren da ake shirin kara daura shi, haushi da takaici ya saka BP dinsa low. Domin yana fama da ita ko ta hau da zaran ranshi ya b'aci zata sauka da gudu, sai dai"

a ganshi yana fari da idanun da jijjiga.

"Hafiz da Baban Jama'are da Baba Malam sun ji haushin wannan lamarin, domin Hafiz saka su yayi a"

gaba da rokon su saka baki amma al'amarin ya koma haka. Wasa gaske haka aka gama bikin Sani babu wata matsaya domin kuwa babu ita shine daga baya aka je rokon Mama tayi tsalle tace abokin mutuwa

take nima akan Lubnah.

A bangaren Hafiz yana son kiranta amma yana tsoron kada ta gayawa Ado ya mishi rashin mutunci

haka yasa ya hakuri da kiran yadda kudirinsa xai cika.

***

"Akwai wani abu da na fahimta, tun da na fara kula da kaina da kuma kula da lafiyata, sai na ga kamar nafi"

samun kwanciyar hankali. Dadindewa gaba nake kamar ana hankad'a ni.

"Kwanaki suna tafiya satika suna gudu, watanin na zuwa daya bayan daya a hankali na gama"

"master dina da gagarumin nasara, ga shi dai na sauka sosai, idan ka kalle ni sai ka kara kallona, sai ka yi ta mamaki kamar ba ni ba a cikin wata shida da wani abu sai gani ina kyauta da kayana. Har Bauchi aka kawo aka kai Jama'are aka rabawa yan uwan Mama da Jikokin Goggo Alti, ai kuwa Goggo Uwani da"

"Talatuwa suka yi ta fada wai ba asan da su ba, shi yasa aka rabawa waWanda ake so, Mama da bata iya"

kyale su ta ce musu ai da na basu kayan sai ta biyo ta kwace yadda basu da mutunci karya su ci arzikin

Lubnah.......

"[12/4, 10:51 AM] Firdausi Salis: 36"

"Zuwa yanzu ina son kaina, na fahimci duk wnada zai soka bayan kaso kanka ne ka kuma girmama kanka."

"Duk wanda ba zai soka ba babu amfanin zama da shi, amma firstly ka so kanka ka kaunaci kanka yau na ji kaf duniya babu wanda ya dace na so sama da kaina, amma har yau ina jin a raina ya Hafiz shine ajalina yadda nake bala'in tsoronshi har yau ban cire wannan tsoron na a raina. Ina tsoronshi daga kasar zuciyata. Wani irin tsoron shi nake tare da sauran maza bakiWaya. Idan akwai abinda zai hada ni da maza tow na hakura da shi, haka yasa hatta waWanda muke wurin Gym din suma suka kame kansu babu wanda ya tab'a shige min, duk da na sauka amma haka bai hana na cigaba da motsa jikin ba, wani abinda ya fara daukar hankalin mutanen wurin shine ni dai kiba na ke son ragewa amma wani abun mamaki sai ya kasance daga samata na ragu sosai, zuwa kasata sai ya bada shape irin yadda zaka ga wasu suna bukatar domin cinyata zuwa mazaunai na, sai suka fita fess, wanda ya haifar da cikina zuwa kirjina ya wani irin fita kamar dai yadda ke kira coca cola, haka shape din ya fita, a lokacin da na fara yiwa Aunty Nuratu Kafaya magana abinda ta ce min kuwa ya saka ni shiru. ""Ai dama haka halittarki take yanzu kuwa zaki dawo asalin yadda kike, tumbin da ake gani yanzu ba gashi yana ta sauka ba, a hankali kafin nan da shekara daya duk zaki dawo yar cass yanayinki zai fito kamar na yan boko yan yayi."" Kawai sai ban kara damuwa ba, a lokacin aunty Zakiya har da min tsiya wai na koma kamar wata yar Nigeria Film, ni dai ban"

kulata ba.

***

KUMO PROPERTIES NIGERIA AGENCY.

"Yau Litinin kusan wata shida da mutuwar Auren Jasminah, mahaifiyarta ta sakota a gaba haka yasa tayi"

"give up bakiWaya take kuma jin rayuwarta bata da amfani, sai dai a yadda Uncle Auta da Ubaid suke tsaye a kanta yasa ta ke samun nutsuwa. Yau aka turo mata da shaidar an dauke ta aiki a kamfanin duk da ba aikin da tayi ba kenan amma kai tsaye Turaki ya ga dacewar ta fara aikin haka zai rage mata"

"damuwa da halin da take ciki, sannan zata nutsu sosai ta kula da Yaranta."

"Karfe takwas yayi mata a cikin kamfanin, kiran wayar aka yi ta dauka tana faWin. ""Na gode sosai, gani a"

"office din."" ""Na baki awa 48 ki fitar min da abinda nake bukata daga cikin yanayin ma'aikata zuwa sauran abinda ake bukata."" ""In sha Allah!"" Ta fada, tana kallon office din, tana mai girgiza kanta. Abinda ta fara dubawa ma'aikata nawa ne a cikin kamfanin? Don haka ta fara fita ta isa office din MD Khamis Abbas Kumo, buga kofar tayi amma baa bude ba. Masinjasa yace mata. ""Hajiya bai isa ba an jima kaWan zai"

"iso;"" ""tow! Ina ne office din shugaban ma'aikata?"" ""Office din Mrs Thomas kenan muje!"" Ba musu ya"

"rakata, ta samu ta zo tana ta aiki ta haWa nan ta haWa can, mika mata hannu tayi suka gaisa nan ta gaya"

mata me ake ciki a kamfanin.

"Murmushi tayi ta ce mata. ""'kamar yadda kika gani ma'aikata dayawa basu shigowa sai lokacin da"

"yayi musu, haka basu tashi sai a lokacin da ya dace, sannan idan wata yayi aka samu jinkirin albashi su ta korafi! Muje ki gani!"" Haka suka cigaba da tafiya kamar yadda dai ake fama da kowacce irin ma'aikatan da kamfanonin, haka inda ake ajiye kayan ma ya lalace, ga ba ma'aikatar da ya dace. ""Sannan Madam ana sata anan kayan da ake sacewa dole ya baki mamaki!"" Ita dai Jasminah tana rubutawa, tana kara mata tambayoyi har suka isa cikin store din da ya lalace. ""Ko last year an karbi kudin gyaran nan sama da miliyan talatin amma ba a gaya ba, ita kanta kamfanin tana bukatar gyara da asalin ma'aikata masu son aiki ba irin wadanda aka lalata su da rashin son aiki ba. Oga Ubaid yana kokari amma da zai yi wani motsi take za a fara mishi gorin yafi yan gidan kamfanin zakewa, yana son yayi aikin amma da zaran ya fara aiki za a fara magana kai ko dakatar da mutum yayi MD zai dawo da shi ko vice chairman, kamfanin nan ana abubuwa dayawa amma baka da ikon magana, akwai abinda nake son ki sani mu kanmu ma'aikata mata we are not safe daga baragurbi irin MD Khamis Abbas Kumo."" Shiru tayi tana me kawo ta wurin ajiyar kayayyakin da ake kwaso kayan gwanjon ta ce mata. "" Kin ga wannan motar da sauran sun lalace idan har xa'a yi amfani da shi sai mun dauki haya, madadin a gyara mana wannan, sannan zuwa yanzu akwai bankunan da suke bin kamfanin nan sauran cikon kuWinsu. Na gayawa Ubaid ya ce ba ruwansa domin ko na bankin UBA da