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Ɲɛnamaya min barika ka bon ni kansɛri ye: An bɛ se ka kalan minnu sɔrɔ Martha ka maana kɔnɔ (Sin kansɛri kisibagaw ka maana)

MBBS

Medically reviewed by MBBS — Updated on Jul 13, 2026 · 8 min read

Ɲɛnamaya min barika ka bon ni kansɛri ye: An bɛ se ka kalan minnu sɔrɔ Martha ka maana kɔnɔ (Sin kansɛri kisibagaw ka maana)
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Yala i walima i dɔnbaga dɔ delila ka bana jugu dɔ sɔrɔ i n’a fɔ kansɛri wa? Ni i ye o ɲɔgɔn mɛn, o bɛ se k’a to i k’a miiri ko diɲɛ bɛɛ jɔra. I bɛ se k’a miiri ko i ka jigiya ni i ka sugo bɛɛ banna i ka ɲɛnamaya kɔnɔ. Nka bi an bɛna kuma muso dɔ kan, fanga min tɛ se ka da a la, min bɔra ko gɛlɛnba dɔ la, k’o gɛlɛya in tigɛli kɛ balo sara ye. A tɔgɔ ye ko Marte Avila-Adam. A ka maana bɛna kɛ dusudonba ye ani kalanba ye an ka ɲɛnamaya kɔnɔ.

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Nin Marte ye jɔn ye?

Martha Avila-Adam ye dɔgɔtɔrɔso baarakɛla ye min sigilen bɛ Texas, Etazuni jamana na. A tɛ mɔgɔ gansan si dɔrɔn ye, nka muso barikamaba don min ye sinji kansɛri kɛlɛ ani ka se sɔrɔ a kan san 2015. Kansɛri furakɛli kɔfɛ, sanni a ka dusukasi ɲɛnamaya la i n’a fɔ mɔgɔ caman wɛrɛw, Martha ye desizɔn ta. "Ne b'a fɛ ka ɲɛnamaya kɛ sisan, ka fɛn kuraw kɛ," a y'a miiri.

A man di a ye ka kuma kojugu a ka waati tɛmɛnenw kan walima a ka kansɛri furakɛli kan. Nka, a tɛ siga k’a ka kɛnɛyako fɛɛrɛw fɔ, a bɛ tugu fɛn minnu kɔ walasa ka to kɛnɛya la, walasa ka mɔgɔ wɛrɛw dɛmɛ minnu bɛ kansɛri kɛlɛ.

Kansɛri kɔfɛ, Marte ma sigi dɔrɔn. A donna farikoloɲɛnajɛyɔrɔ dɔ la, ka cɛsirilan nɛrɛma sɔrɔ Taekwondo la, wa a yɛrɛ sera ka aerobic kalan. O kɔ, a ye kurunbokari daminɛ. O cɛsiri in sababu la, a y'a latigɛ k'a sen don "Great A LABA ma 650" la, n'o ye muɲuli boli gɛlɛnw dɔ ye diɲɛ kɔnɔ.

Ka ɲɛsin ɲɔgɔndan gɛlɛnba ma diɲɛ kɔnɔ

"Great Alabama 650" tɛ ɲɛnajɛ boli ye. O ye kilomɛtɛrɛ 1046 boli ye min bɛ tɛmɛ Alabama bajibaw fɛ. Taama min bɛ kɛ baji teliyalenw ni bajiw kɔw la minnu farati ka bon, o ye gɛlɛya ye hali kurun bolila ŋana bolo.

Martha tun ye muso naani dɔ ye minnu tun bɛ ɲɔgɔn sɔrɔ u kelen na o boli la. A ye gɛlɛya caman wɛrɛw sɔrɔ sira kan. Aw ye a jateminɛ ko a kɔkolo fan dɔ bɔra a la ka a sababu kɛ sinji labɛnni opereli ye kansɛri kɔfɛ. O kɔrɔ ye ko a farikolo tun tɛ kɛnɛya 100%.

O dɔrɔn tɛ, nka a ka dɛmɛ-moto tiɲɛna boli in senfɛ. O la sa, a tun ka kan k’a bila ka mobili wɛrɛ sɔrɔ min ni boli sira cɛ tun ye kilomɛtɛrɛ caman ye. Nin ɲɔgɔn balilan bɛ se ka mɔgɔ bɛɛ dusu tiɲɛ. Nka Marte ma a dabila. I n'a fɔ a cɛ b'a fɔ cogo min na, "N'i b'a fɛ ka fɛn dɔ kɛ tiɲɛ na, fɛn dɔɔnin dɔrɔn de bɛ se k'i bali."

O cɛsiri min ma wuli, o kosɔn, Marte sera ka boli in ban tile 8, sanga 19 ani miniti 54 kɔnɔ .

Mun na farikoloɲɛnajɛ nafa ka bon kosɛbɛ kansɛri kɔfɛ?

An bɛ se ka kalanba minnu sɔrɔ Martha ka maana na, olu dɔ la kelen ye farikoloɲɛnajɛ nafa ye kansɛri furakɛli kɔfɛ. Tuma caman na, an b’a ɲini ka an yɛrɛ mabɔ farikoloɲɛnajɛ la ka da fɛnw kan i n’a fɔ sɛgɛn ni degun minnu bɛ na ni furakɛli ye. Nka, ka kuma dɔgɔtɔrɔ fɛ ani ka farikoloɲɛnajɛ kɛcogo ɲuman kɛ ni a ka sɔnni ni a ka laadilikanw ye, o ye fɛɛrɛ ɲuman ye walasa ka nafaw ye.

Min nafa ka bon kosɛbɛ: Aw kana farikoloɲɛnajɛ porogaramu daminɛ aw yɛrɛ ma abada. Aw bɛ dɔgɔtɔrɔ ɲininka tuma bɛɛ walasa ka a dɔn farikoloɲɛnajɛ minnu tɛ mɔgɔ tɔɔrɔ ani minnu bɛnnen don aw farikolo ma.

An ka ja in lajɛ min bɛ duguma walasa ka a dɔn farikoloɲɛnajɛ nafabaw ye mun ye kansɛri kɔfɛ.

Tɔnɔ Ɲɛfɔli nɔgɔman
Farikolo fanga bonya Furakɛli bɛ farikolo fanga dɔgɔyalenw barika bonya ani ka dɔ fara u ka muɲuli kan.
Sɛgɛn dɔgɔyali Sɛgɛn ye gɛlɛyaba ye kansɛribanatɔ caman bolo. Kabako don, farikoloɲɛnajɛ bɛ se ka dɛmɛ don ka dɔ bɔ o sɛgɛn na.
Hakilila kɛnɛya ɲuman Ni aw bɛ farikoloɲɛnajɛ kɛ, aw farikolo bɛ ‘happy hormones’ (endorphines) bɔ. O bɛ se ka kɛ dɛmɛba ye ka ɲɛsin banaw kunbɛnni ma i n’a fɔ jɔrɔnanko, degun ani degun.
Kisɛya kunbɛnniFurakɛli dɔw bɛ se ka kɛ sababu ye ka mɔgɔ girinya caya. Kisɛ bɛ se ka kunbɛn ni farikoloɲɛnajɛ ni dumuni kɛcogo ɲuman ye.
Farati bɛ a la ka segin a kan Kalan dɔw y’a jira ko mɔgɔ minnu bɛ ɲɛnamaya kɛcogo ɲuman kɛ, olu ka kansɛri suguya dɔw seginni farati bɛ se ka dɔgɔya dɔɔni. Aw bɛ dɔgɔtɔrɔ ɲininka o ko la.

"Ne tɛ ne ka bana ye" - Hakili fanga jɔli

Cikan barikama wɛrɛ min bɛ Marte ka maana kɔnɔ, o ye “ka ban k’a dɔn a ka bana fɛ.” Tuma caman na, n'an ye bana jugu dɔ sɔrɔ, jamana b'an wele i n'a fɔ " kansɛribanatɔ " walima " sukarodunbanabagatɔ". Waati tɛmɛnen kɔ, an b’a daminɛ k’an yɛrɛ miiri o cogo la.

Nka Marte ma bin o jaan kɔnɔ. A y’a latigɛ ko min b’a ɲɛfɔ, o tɛ a ka bana ye, nka a ka kɛwalew n’a ka cɛsiri de don. Hakili fanga ye nin ye.

An bɛ se ka nin hakili fanga sugu in jɔ cogo di?

  • I ka kuntilenna dɔw sigi ka tɛmɛ i ka bana kan: I n’a fɔ Marte, i ka kuntilenna kuraw sigi minnu ka di i ye ani minnu bɛ nisɔndiya lase i ma. A bɛ se ka kɛ fɛn fitinin ye. A bɛ se ka kɛ fɛn o fɛn ye, i n’a fɔ ka kan kura dege, ka nakɔ daminɛ, walima ka gafe sɛbɛn.
  • I ka ɲɛnajɛ kura daminɛ: Farikoloɲɛnajɛ ye fɛn kelen dɔrɔn de ye. Fɛn minnu bɛ i n’a fɔ ja dilanni, fɔlifɛn fɔli, walima sigida baara kɛli, olu bɛ se k’a to i ka kɛ mɔgɔba ye ani ka ɲɛnamaya kura di i ma.
  • Aw ye aw bolo don aw ka dɛmɛn jɛkulu la: Denbaya ni teriw de ye aw fanga sɔrɔyɔrɔba ye nin waati suguw la. Aw ye aw dusukunnataw ni aw ka sirankow fɔ u ye. Kana kɛ i kelen na.
  • I ka don o don ɲɛnamaya ka dafa: Sanni i ka hami ko tɛmɛnenw na ani ka hami siniko la, i sinsin bi kan. I bɛ se ka koɲuman fitinin min kɛ bi, i ka o kɛ ka nisɔndiya.

Marte ka maana b’a jira an na ko a bɛ se ka fɔ ko foyi tɛ yen hadamaden ka cɛsiri tɛ se ka min kɛ. Kansɛri ye kɔma ye ɲɛnamaya kɔnɔ, a tɛ dabila dafalen ye.

Take-Home cikan

  • Ni a sɔrɔla ko kansɛri walima bana jugu wɛrɛ bɛ i la, o tɛ i ka ɲɛnamaya laban ye. O bɛ se ka kɛ sapitiri kura daminɛ ye.
  • Ka farikoloɲɛnajɛ kɛ, ni dɔgɔtɔrɔ sɔnna o ma, o ye fura barikamaba ye farikolo ni hakili ma.
  • I ka kuntilenna ni kuntilenna kuraw sigi i ka ɲɛnamaya kɔnɔ, i bɛ se ka minnu makɔnɔ ni kɔnɔnajɛya ye. O bɛna fanga di i ma ka taa ɲɛ.
  • I ka danyɔrɔ tɛ i ka bana ye. I ye mɔgɔ ye min barika ka bon kosɛbɛ, min nafa ka bon ka tɛmɛ o kan.
  • Kana i fari faga ni balilanw nana i sira fɛ. I n’a fɔ Marte, i k’u ɲɛnabɔ ni cɛsiri ye min tɛ se ka wuli. E fana bɛ se ka se sɔrɔ.
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An bɛ se ka nin hakili fanga sugu in jɔ cogo di?
  • I ka kuntilenna dɔw sigi ka tɛmɛ i ka bana kan: I n’a fɔ Marte, i ka kuntilenna kuraw sigi minnu ka di i ye ani minnu bɛ nisɔndiya lase i ma. A bɛ se ka kɛ fɛn fitinin ye. A bɛ se ka kɛ fɛn o fɛn ye, i n’a fɔ ka kan kura dege, ka nakɔ daminɛ, walima ka gafe sɛbɛn.
  • I ka ɲɛnajɛ kura daminɛ: Farikoloɲɛnajɛ ye fɛn kelen dɔrɔn de ye. Fɛn minnu bɛ i n’a fɔ ja dilanni, fɔlifɛn fɔli, walima sigida baara kɛli, olu bɛ se k’a to i ka kɛ mɔgɔba ye ani ka ɲɛnamaya kura di i ma.
  • Aw ye aw bolo don aw ka dɛmɛn jɛkulu la: Denbaya ni teriw de ye aw fanga sɔrɔyɔrɔba ye nin waati suguw la. Aw ye aw dusukunnataw ni aw ka sirankow fɔ u ye. Kana kɛ i kelen na.
  • I ka don o don ɲɛnamaya ka dafa: Sanni i ka hami ko tɛmɛnenw na ani ka hami siniko la, i sinsin bi kan. I bɛ se ka koɲuman fitinin min kɛ bi, i ka o kɛ ka nisɔndiya.
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