Tsarin abinci mai daidaito akan canje-canjen fata a lokacin tsufa da maganganun allergies, sabbin hanyoyin da warware matsaloli
Gabatarwa: Canje-canjen fata a lokacin tsufa da kula da abinci
A lokacin tsufa, ko maza ko mata, jiki yana fuskantar sauye-sauye da yawa, waɗannan canje-canjen ba kawai suna bayyana a cikin motsin rai, tsarin hormone da sauye-sauyen ƙwanƙwasa jiki ba, lafiyar fata kuma tana samun gagarumar tasiri. Matsalolin fata da aka saba sun haɗa da bushewar fata, peeling, maganganun allergies, kumburi da gajiya, har ma ma aƙalla su canza zuwa ciwon fata. Wannan rubutun zai zurfafa bincike kan matsalolin fata da maganganun allergies da maza da mata ke fuskanta a lokacin tsufa, tare da hanyoyi da dama, kuma ya dogara da tsari mai daidaito na abinci, haɗe tare da sabbin dabarun daidaita abinci, yana ba da cikakkiyar tsari, mai cikakken bayani na sassaucin kai da maganin ƙwararru, don taimaka wa mutum wajen inganta lafiyar fata, rage rashin jin daɗi da warware ciwon fata lokacin da suka fuskanci juyin juya hali na tsufa.
1. Tsufa da canje-canjen fata: nazarin abubuwan da suka shafi
(a) Canje-canjen hormone da raguwa na kariyar fata
Matan a lokacin tsufa suna fuskantar ƙarancin ƙwayar estrogen sosai; yayin da testosterone na maza yana raguwa. Raguwa a cikin waɗannan hormones yana shafar samar da collagen da ƙwayoyin elastin a fata, wanda hakan yana haifar da fata ta zama mai rauni, mai jin tsoro, tare da rashin aikin gyaran fata, kariyar fata saboda haka yana ragewa, yana sa fata ta zama mai juyawa daga hayaniya na waje, har ma tana haifar da ƙananan raunukan da ba su jin kyakkyawa, sannan su haifar da ciwon fata.
(b) Rashin daidaiton tsarin garkuwar jiki
Hanyoyin hormone a lokacin tsufa yana haifar da rashin daidaiton tsari na garkuwar jiki, fata tana zama da matukar jin tsoro ga abubuwan da ke shigowa. Alamomin da aka saba sun haɗa da eczema na yau da kullum, urticaria, dermatitis na hulɗa, da ciwon fata da ke faruwa saboda jinkirin aikin gyaran fata.
(c) Raguwa a cikin saurin metabolism da rashin karancin sinadaran gwangwani
Saboda raguwa metabolism a lokacin tsufa, karatun vitamin A, C, E, zinc, da selenium yana karuwa, idan abinci ba daidaito ba, zai fi tsananta matsalolin fata, yana haifar da fata ta zama ruwan zinariya, kauri nauyin fata, da jinkirin warkar da raunuka.
(d) Damuwa da salon rayuwa
Damuwa a lokacin tsufa yana haifar da rashin barci a daren, damuwa ko tsananin damuwa, yana katse tsarin gyaran fata, har ma yana shafar aikin shan abinci, yana ƙara yawan damar faruwar maganganun fata ko ciwon fata.
2. Tsarin abinci mai daidaito: tushen gyaran lafiyar fata
(a) Tabbatar da samun karin sinadaran gina jiki masu yawa
1. Abinci mai inganci na furotin
Furotin shine mabuɗin gyaran sel, inganta warkar da raunuka, a lokacin tsufa ana ba da shawarar cewa kashi 20-30% na jimlar kuzari ya zama furotin. Ana ba da shawarar tushe irin su wake, kifin teku, kwai, kayayyakin madara masu ƙarancin mai da naman nono.
2. Acid mai mahimmanci
Omega-3 mai mai matuƙar mai (irin su salmon, mackerel, man flaxseed, gini da sauransu) na da ingantaccen ƙwarewar rage kumburi, yana na da launin fata da inganta fasalin fata.
3. Babban Fiber da carbohydrates
Bakar fata, kayan lambu da kayayyakin wake suna taimaka wajen daidaita suga a jini, suna taimakawa ganji don zama daidaito da lafiyar fata.
4. Vitamins masu ruwa da vitamins da aka nuna wa jiki
Vitamin A (karas, kayan lambu ja da zinariya), C (kiwi, citrus), E (nuts, asparagus) na inganta ƙwayar collagen, ana magance kumburi, da inganta ƙwarin gyaran fata.
5. Karfin hakar ma'adanai
Zinc, selenium, da ƙarfe suna kula da garkuwar jiki da antioxidant, ana ba da shawarar samun abincin teku, kayan lambu masu launiya, da 'ya'yan kankana.
(b) Sha ruwa da yawa
Ana ba da shawarar cewa manya su sha 1500-2000ml na ruwa a kowace rana, yana taimakawa wajen inganta fitar da shara daga jiki, suna kula da lafiyar fata don kauce wa bushewa da tsagewa.
(c) Tsare-tsaren microflora na hanji
Probiotics (irin su Lactobacillus, Bifidobacterium da dai sauransu) na iya zama ta hanyar shan yogurt, sauerkraut, da sauran abinci na fermented, suna taimaka wajen daidaita garkuwar jiki, hana maganganun fata daga waje.
3. Sabbin dabarun daidaita abinci: rage gajiya da ciwon fata tare da ƙarin jiki
(a) Tsarin abinci mai rashin magunguna (Elimination Diet)
Ga wadanda suke fuskantar karuwar sensitivities a fata a lokacin tsufa, za a iya la'akari da tsarin abinci na rashin magunguna na makonni 4-6:
- Guji kayayyakin madara, kwai, nuts, hatsi masu gluten, abinci mai sarrafawa, da haɗarin kirki.
- A cikin canje-canje, ana samu abubuwan abinci ɗaya bayan ɗaya ga jiki, a kowace mako ana jaddada ciwo tare da lura da jiki ko an dawo da maganganun fata.
(b) Abinci mai rage kumburi
Abinci na halitta mai ƙarin polyphenols (irin su blueberries, cranberries, inabi, green tea), da turmeric, da garlic, na iya rage matsin lamba mai mahimmanci, yana rage amsar kumburi na yau da kullum.
(c) Abinci na musamman don warkar da ciwon fata
1. ƙara furotin mai kyau na gashiyoyi
A kowace rana ana ba da shawarar a ɗauki 1.2~1.5g na furotin mai kyau don kowanne kilo na nauyi, yana gyara dakin ciwon fata.
2. Karfafa vitamins C da zinc
Vitamin C a kowace rana 1000mg, zinc a kowace rana 15~30mg yana taimakawa wajen hanzarta warkar da raunuka.
3. Cika collagen da vitamin A
A kowace rana ma'auni (5-10g) na peptides na collagen tare da hanta, kayayyakin madara.
(d) taimako tare da hanzarin hashi
Bayan tantancewa ta kwararru, ga wanda shekarun su suna da izini da lafiya, za a iya la'akari da zaɓin hashi na tsari na 12:12 ko 16:8 a kowace rana, yana taimakawa tsarin gyarawa, yana inganta cikin takardar tsarinsa.
4. Hanyar sabbin hanyoyin da ba na likita ba don magance allergies da ciwon fata
(a) Kwatancen sauti don sassaucin kai
A cewar takaddun ƙwararru, sautin 528Hz yana da halaye masu taimakawa wajen gyara jiki. Ana ba da shawarar a kowane dare aƙalla minti 30 kafin barci, ayi sauraron sautin tsabta na 528Hz ko sautin halitta (ana iya bincika su a kan dandamalin kiɗa), amfani da shi na makonni 4 a jerin, zai iya rage yawan kumburi a fata, yana inganta ƙarfin gyarawa.
(b) Wanka mai zafi da sanyi don inganta fatar gajiya da juyawa
A kowace yamma, a yi wanka tare da ruwa mai laushi mai zafi na digiri 37°C, kuma a cikin ƙananan lokacin minti 30, a yi amfani da ruwa mai sanyi na digiri 23-25°C kan fata, yana inganta juyin jini, yana rage amsar kumburi.
(c) Man shafawa na halitta
Ga waɗanda suke da bushewa ko ƙananan yankuna na ciwo, ana iya zaɓar man kwakwa na sanyi, mai na zaitun mai na asali ko man marula, a shafa a kan yankin tare da hauka a hankali don inganta warkarwar raunuka. A zagaye na safe da yamma na makonni 7-14.
(d) Hanyoyin cike da abinci na musamman don a lokacin tsufa
- Probiotics masu hana allergies (Lactobacillus GG ko Bifidobacterium breve), kowane rana guda (kimanin 10 biliyan CFU);
- Vitamin D3 (ana ba da shawarar a kullum 1000-2000IU, a daidaita bisa ga sakamakon gwaji da shawarwarin likita);
- CoQ10 mai taimakawa, kowane rana 100mg, yana taimakawa wajen hana oxidation da gyaran fata.
5. Ilimin yanayi da tsare-tsare: gina kulawar fata ta tsufa
(a) Kula da fata da abinci na safe
1. Bayan fitowa daga gado, a sha 300ml na ruwan dumi don faranta hanji
2. A cikin karin kumallo a haɗa furotin kamar madara tare da kwai ɗaya mai ruwan hoda da ɗan yatsu na shinkafa mai jollof
3. Har ila yau a haɗa da yawan hatsi, da ƙaramin nuts (kazar mai dari, almonds)
4. Idan akwai peeling na fata, a shafa man zaitun mai na halitta tare da lotion vitamin E a wuraren bushe
5. Cika da capsule na Q10 guda 1
(b) Abincin rana da aikin waje
1. A yi tsabtace hannu kafin abinci, don gujewa shiga kayan allergic na waje cikin baki
2. Amincin asalin hatsi, a yi amfani da kifin salmon ko naman nono
3. Zabin kayan haɗi suna iya zama okra, lettuce, da karas
4. Bayan zaman hutu, ana ba da shawarar a yi tafiya a waje na minti 30, a sannan a sha hasken rana na minti 15 don inganta sinadarin vitamin D
(c) Snack na yamma
1. 'Ya'yan itace masu ƙarancin sukari kamar apple, blueberries (suna ƙunshi vitamin C da polyphenols masu yawa)
2. Sha a cikin kofi na green tea maras sugar, don rage tunani da hana damuwa
(d) Abinci na dare da gyaran dare
1. Zaɓi abinci na ruwan garkuwa don gyara, kamar tafarnuwa na beef da onion, tofu da seaweed
2. Kadan gishiri da mai, tabbatar da shan sinadirai da ma'adanai
3. Kafin barci, yi amfani da tsarin jin daɗin sauti na 528Hz, sannan kuyi numfashi na nuts (abubuwa na abdomen) na minti 10 don inganta gyaran fata a lokacin dare
4. Idan akwai ƙananan yankuna na ciwon fata a shafa tare da man halitta da aka ambata a sama
6. Shawarar likitoci bisa ga takardun ƙwararru
Idan fata ta yi zafi, ta bayyana a fili ko kuma ta yi ƙiba, kawai hanyar abinci da kula ta kai zai yi ƙasa, ana ba da shawara:
- Kira likitan fata a gaggawa, a karɓi shawarar ƙwararru da maganin waje (ko magani ta baki);
- Gwajin zinc a cikin jini, vitamin D da sauran ma'adanai, a bayyana ko ciwon fata yana bayyana saboda ragin ma'adanai;
- Bisa ga shawarwarin likita, a yanke shawarar samin maganin garkuwar fata (irin su Hydrolyzed Collagen Peptide ko ƙarin zinc na Prescription-Only).
7. Cigaban kai da inganta kanka
Rashin jin daɗin fata a lokacin tsufa ba shinge ne wanda ba za a iya wucewa ba, sai kawai dama ce wanda jiki ke haifar don ya canza zuwa kyakkyawar jituwa, sanin kai da ƙarfin kula. Gina rubutun abinci, ko da yaushe a ci harka da martani ga nau'ikan abinci, da koyi sosai game da lafiya fata, ba kawai yana inganta lafiyar jiki ba, har ma yana karin sana'a da iyawa. Kula da kyawawan kwastomomi, aromatherapy da sauran kasuwanci na lafiya hawa na jin daɗi suna taimaka wajen inganta tunani da inganta kariyar fata.
Kammalawa
Matsalolin fata da maganganun allergies, da ciwon fata a lokacin tsufa suna da alaƙa da jiki a cikin da waje. Abinci mai daidaito da mai gina jiki mai yawa yana zama jigo, tare da sabbin dabarun daidaita abinci da hanyoyin warkarwa tare da likita, za su iya rage matsalolin fata da ciwon fata. tsarin danna mai inganci na yini, yana ba maza da mata a lokacin tsufa damar fuskantar matsaloli da ingantaccen hanyar kiwon lafiya, suna samun fata mai kyau, ja da dan kallo a rayuwarsu.