Somali Diabetes Digital Guide

Welcome to the X-PERT Diabetes Digital Programme User Guide.

Ku soo dhawoow Barnaamijka X-PERT Diabetes Digital Hagahiisa Isticmaalaha (Programme User Guide).

kiliki iinei e sii mai ai

1. Programme Overview

The X-PERT Diabetes Digital Programme will help you learn about prediabetes or Type 2 diabetes, and inform you about lifestyle changes that you might want to make.

The programme is broken down into 6 sessions; and you must complete all the stages in order to progress. Content is delivered through short articles, animated videos, quizzes, games and interactive goal setting. We hope you find this User Guide useful to help you enjoy the programme.

You can find out more about us by visiting our website: www.xperthealth.org.uk

1. Muuqaalka Guud ee Barnaamijka

Barnaamijka Dijital ah ee X-PERT Diabetes Digital ayaa kaa caawin doona inaad wax ka barato cudurka prediabetes ama Nooca 2aad Sonkorowga ama Macaanka hortii; wuxuuna kugu wargalin doonaa isbeddelada hab nololeedka ee aad rabto inaad sameyso.

Barnaamijka waxaa loo kala qaaday 6 qaybood; waana inaad dhammaystirtaa dhammaan heerarka si aad horumar u sameyso. Dulucda ama nuxurka Barnaamijka waxaa lagugu soo gudbinayaa hab maqaallo gaagaaban, fiidiyowyo xamaasad leh, su’aalo, ciyaaro iyo hadaf yool-wadaag leh. Waxaan rajeyneynaa inaad ka heli doonto Hage-Isticmaalahan oo ah mid waxtar leh oo kaa caawinaya inaad ku raaxeysato Barnaamijka.

Waxaad ka heli kartaa wax badan oo ku saabsan Banaamijkan adiga oo booqanaya ciwaanka:

www.xperthealth.org.uk

2. Logging In

Open the App (or go to the web page), enter your username (this is your email address) and password. You should have received an email asking you to set your password. If you have forgotten it then click the “Forgotten Password” link below the “Login securely” button. The App will remember your login information after you have logged in for the first time.

If you have any questions or are struggling to login please contact us:

E: admin@xperthealth.org.uk

T: 01422 847871

2. Galid App-ka

Fur App-ka (ama tag bogga (web page), gali magacaaga isticmaalaha ama Usernameka (kani waa cinwaanka Emailkaaga) iyo Passwordkaaga. Waa inaad heshid Email ku weydiinaya inaad galiso Passwordkaaga. Haddii aad hilmaamtay Passwordka ka guji badhanka ” Forgotten Password oo ah Password la hilmaamay” ee ka hooseeya badhanka ” Log In Securely” oo la macno ah Soo-Gal ammaan ah. App-ku wuxuu xasuusan doonaa macluumaadkaagii soo galida markii kuugu horraysay ee aad gashay.

Haddii aad wax su’aalo ah qabtid ama aad ku dhibtooneysid soo galida fadlan nalaga soo xidhiidh E: admin@xperthealth.org.uk

T: 01422 847871

3. Getting Started

Before you begin the sessions, the App will ask you to input some basic information (your gender, height, weight, what you want to get out of the programme, and your current activity levels). Once you’ve completed these steps you are ready to go!

3. Bilow

Kahor intaadan bilaabin kalfadhiyada, barnaamijku wuxuu ku weydiin doonaa inaad ku soo biiriso qaar ka mid ah macluumaadka aasaasiga ah sida (jinsigaaga, dhererkaaga, culeyskaaga, waxaad rabto inaad kala baxdo barnaamijka, iyo heerarka waxqabad ee aad hadda hayso). Markaad dhamayso talaabooyinkan waxaad diyaar u tahay inaad hore u dhaqaaqdo!

4. Navigation

The App is colour-coded to help you know what stage of the programme you’re at. Sections you have already completed will be in blue, and your current session/activity (the one that you’ll need to complete next) will be in orange. If an area is greyed out, this means it is inaccessible until you complete the previous sections.

At the top of the Homepage you will find a ring which tracks your progress. The ring will fill up in green as you complete each activity. This lets you know how much of the session you have completed. You can continue your current session by clicking the orange button that says “Continue Programme” just below this.

Please note, after you have completed a session you will have to wait 24 hours before the next one becomes available.

In the top right-hand corner of every page you will see three lines. Selecting these will take you to the Menu. Within the Menu you have easy access to Programme Support, Awards, Exercises, Recipes, Carbs & Cals, Goals, Health Results, Medication, Settings, and Logout.

You can return to the Homepage at any time by selecting the Home icon in the top left-hand corner.

4. Jihayn

App-ka ayaa u midabbeysan si uu kaaga caawiyo inaad ogaato heerka barnaamijka ee aad joogto.

Qaybaha aad horay u dhamaystirtay waxay noqon doonaan buluug, halka dhaqshaqaaqa/hawshaada hada (kan aad ubaahantahay inaad dhameystirto ee tan xigtana) ay noqon doonto Oranji. Haddii aag la Cawleeyay(Greyed), tani waxay ka dhigan tahay inaan la geli karin illaa aad ka dhammaystirto qaybiha ka horreeya.

Dusha Homepage-ka waxaad ka heli doontaa giraan la socon doonta horumarkaaga. Giraantu waxay noqon doontaa cagaar markaad dhammaynayso hawl kasta. Tani waxay ku ogeysiineysaa inta kulan ee aad dhammaysay. Waad sii wadi kartaa fadhigaaga hadda adigoo gujinaya badhanka

casharaka xigaa diyaar noqonayo.

Xagga sare ee midigta bog kasta waxaad ku arki doontaa saddex sadar. Xulashada sadarradaasi waxay kuu geynayaan Menu-ga. Menu-ga gudahiisa waxaad si fudud ugu heli kartaa BarnaamijTaageere, Abaalmarin, Jimicsiyo, Cuntooyin, Carbohaydraytyada (Carbs) & Tamarta (Cals) , Yoolalka, Natiijooyinka Caafimaadka, Daaweynta, Dejinta, iyo Ka Bixitaanka.

Waad ku laaban kartaa Hoyga bogga wakhti kasta adoo dooranaya astaanta Guriga (Home Icon) ee geeska bidix ee kore.

5. Exercise

You can begin an exercise session at any point during the programme by selecting the Menu button, and then Exercise – or by clicking on the Person icon on the navigation bar at the bottom of the screen.

Choose whether you want to do the easy, medium, or hard version of the workout. Once you’ve selected the difficulty level, you will be guided through a workout, consisting of 12 different exercises separated by short rests. You will be able to pause/stop at any point, and can skip any exercises that you can’t, or don’t want to do. It is recommended that you be active most days, and the more often you do them the easier these exercises will become!

If you have any concerns, or have any other health conditions that may affect your ability to take part in physical activity, then talk to your healthcare team before you start using this function.

5. Jimicsi

Waxaad ku bilaabi kartaa jimicsi goobkasta oo aad ku jirto inta lagu guda jiro barnaamijka adiga oo dooranaya badhanka Menu-ga, ka dibna Jimicsi – ama adigoo gujinaya astaanta Qofka ee Navigation bar ka ee shaashadda hoosteeda.

Xulo haddii aad rabto inaad sameyso qaabka fudud, dhexdhexaad, ama nooca adag ee tababarka. Markaad xulato heerka adag, waxaa lagugu hagi doonaa jimicsi ka kooban 12 qaybood oo kala duwan oo ay u kala dhaxayso nasasho gaagaaban. Waxaad awoodi doontaa inaad hakiso/joogsato meel kasta, waanad ka boodi kartaa jimicsi kasta oo aadan awoodin, ama aadan rabin inaad sameyso. Waxaa lagugula talinayaa inaad firfircoonaato maalmaha badankood, hadba inta badan ee aad joogtaysaa waxay kuu sahlaysaa/fududaynaysa Jimicsiyada!

Haddii aad wax dareen ah qabtid, ama aad leedahay xaalado caafimaad oo kale oo saameyn ku yeelan kara awooddaada inaad ka qeyb qaadato dhaqdhaqaaqa jirka, la hadal kooxdaada daryeelka caafimaadka (Health Care Team) ka hor inta aanad bilaabin jimicsiga

6. Recipes

A list of healthy recipes is available to view. Click on the Menu button and then select Recipes, or click on the Chef icon on the navigation bar at the bottom of every page. You can filter recipes by meal type to help you find the right recipe for you. Please note, recipes are in English.

6. Cuntooyinka

Liiska cuntooyinka caafimaadka leh ayaa la heli karaa si loo eego. Guji badhanka Menu-ga ka dibna xulo Cuntooyinka(Recipes), ama guji(click) sii Astaanta kuugga ee ku yaal bar-guurista gunta hoose ee bog kasta ku taalla. Waad iska shaandheyn kartaa cuntada sida nooceeda oo kale si ay kaaga caawiso inaad hesho habka saxda ah ee adiga kugu habboon. Fadlan ogow, cuntooyinka waxay ku qoran yihiin Ingiriis.

7. Tracking your lifestyle

Within the App you can record your mood and how well you have slept each day by using the emotion icons on the Homepage. You can also input the amount of water you drink on a daily basis and see how many steps you have done. This can be useful to help you track your progress.

To track your steps either add this information manually at the end of each day, by clicking on the Person icon on the navigation bar at the bottom of the page, or automatically by linking the App to your device’s activity tracker (this function will only work for devices that can track steps using Google Fit or Apple Health).

7. Raadraac Hab-nololeedkaaga

App-ka gudahiisa waxaad ku duubi kartaa niyaddaada iyo sida wanaagsan ee aad u seexatay maalin kasta adoo adeegsanaya astaamaha shucuurta ee ku yaal bogga hore. Waxa kale oo aad ku dari kartaa xaddiga biyaha aad cabto maalin kasta, waxaad kaloo eegi karta inta tallaabo ee aad qaadatay. Tani waxay noqon kartaa mid waxtar leh oo kaa caawisa inaad la socoto horumarkaaga.

Si aad ula socoto talaabooyinkaaga, ku dar macluumaadka App-ka gacan ahaan (Manually) maalin walba, adiga oo gujinaya astaanta Qofka (navigation bar) ee bar tilmaameedka hoose ee bogga, ama si toos ah adiga oo ku xidhaya App-ka qalabka raadraaca dhaqdhaqaaqa (Activity Tracker) ee Agabkaaga (shaqadan waxa ku shaqeyn doona oo keliya agabka raadraaci kara tallaabooyinka oo adeegsanaya Google Fit ama Apple Health).

8. Awards

Throughout the programme you will receive awards when you reach certain milestones. The awards can be accessed through the Menu or by selecting the awards panel on your Homepage.

8. Abaal-marino

Inta lagu jiro barnaamijka waxaad heli doontaa abaalmarino markaad gaadho heerar gaar ah. Abaalmarinta waxaa laga heli karaa iyada oo loo marayo Menu-ga ama adiga oo dooranaya guddiga abaalmarinta ee (homepage) boggaaga.

9. Programme Support

Programme Support (only available in English) is located in the Menu and provides additional information and advice.

Book a Consultation: Choose a date/time for a telephone appointment with an English speaking Health Coach. You can invite a friend or family member to join the consultation to translate.

Live Chat: Ask a question, and suggested answers will appear based on your key words.

Group Chat: Discuss anything related to the programme with other users and a Health Coach.

Online Forum: Ask questions, swap recipes, and visit the Resources Library to download free templates to use at home.

FAQs: Read regularly asked questions, use the search bar to find a relevant question more quickly.

9. Barnaamijka Kalkaal (Programme Support)

Barnaamijka Cawiye (oo Ingriisi kaliya lagu heli karo) wuxuu ku yaalaa Menu-ga wuxuuna bixiyaa macluumaad dheeraad ah iyo talo.

Ballanso latashi: Dooro taariik /waqti ballanta taleefanka ee Tababaraha Caafimaadka oo ku hadla Afka Ingiriisiga. Waxaad ku martiqaadi kartaa saaxiib ama xubin qoyskaaga ka mid ah inay ku soo biiraan wadatashiga si loo turjumo.

Wadahadal Toos ah (Live Chat): Weydii su’aal, jawaabaha la soo jeedinayaana waxay soo u muuqan doonaan qaar ku saleysan ereyadaada muhiimka ah.

Wadahadalka Kooxda (Group Chat): Kala hadal wax kasta oo la xidhiidha barnaamijka isticmaaleyaasha kale iyo Tababaraha Caafimaadka.

Madasha Khadka tooska ah (Online Forum): Weydii su’aalaha, isku beddelka cuntada, oo booqo Maktabadda Culuunta(Resources Library) si aad u soo dejiso Muhindis(template) bilaash ah oo aad ku isticmaali karto guriga.

Su’aalaha la is Weydiiyo(FAQs): U Akhri si joogto ah su’aalaha la is waydiiyo, isticmaal baarka raadinta (Search Bar) ka si aad u hesho su’aal ku habboon si dhakhso leh. Nala soo xiriir: Haddii aad wax dhibaato ah qabtid fadlan weydiiso caawimaad.

10. Settings

The Settings section is in the Menu tab, and includes:

Notifications: Use the alarm icon to set notification alerts. Use the green tick/grey plus icon to choose which items you want displayed on your homepage.

Account settings: Change your email address, update your name, set a new password, change the units used in the app, or upload a picture to your profile. There are also instructions on how to opt-out of allowing us to use your data for the use of auditing the outcomes of the programme.

Terms & Conditions: Read about the terms of use and what you can expect from us (English only).

10. Samayska (Settings)

Qeybta Dejintu waxay ku jirtaa taabka Menu-ga, waxaana ku jira:

Ogeysiisyada: Isticmaal astaanta alaarmka si aad u dejiso digniinta ogeysiinta. Isticmaal calaamadda Cagaaran /Cawlan ee lagu daray astaanta si aad u doorato walxaha aad rabto in lagu soo bandhigo boggaaga.

Yagleelka Accountkaaga(Account Settings): Beddel cinwaanka emaylkaaga, cusbooneysii magacaaga, dejin password cusub, beddel unugyada loo adeegsaday App-ka, ama sawirkaaga ku dallac boggaaga. Waxaa sidoo kale jira tilmaamo ku saabsan sida looga baxo App-ka oo ogolaanaya inaan u isticmaalno xogtaada isticmaalka App-ka si loo baadho natiijooyinka barnaamijka.

Shuruudaha & Xaaladaha (Terms and Conditions): Akhri shuruudaha isticmaalka iyo waxa aad naga filan karto (Ingiriisiga keliya).

Qaanuunka Arrimaha Khaaska ah (Privacy Policy): Baro sida aan xogtaada ugu ilaalinno si gaar ah oo aamin ah.

Somali Diabetes Digital User Guide