Hanyoyin lafiya, yarda da kai da kwarin gwiwa, rikice-rikicen rawa, dabarun abinci suna taimakawa wajen samun sabbin gwiwoyi da haɗin kai na kai - Cikakken bayani kan al'amuran hauhawar jini
Gabatarwa
Hawain jini ba kawai wata gagarumar juyayi ba ce, amma kamar wata babbar jarrabawa ta jiki da tunani. Ko maza ko mata, lokacin da suka shiga lokacin hauhawar jini, canje-canje masu ƙarfi na hormones suna faruwa a jikin su, tare da tasirin yanayi, gwiwar gwiwa, rikice-rikice na dangi da kai. Wannan takarda za ta mayar da hankali kan matsalolin hauhawar jini na maza da mata, tare da haɗawa da hanyoyin abinci mai kyau da dabarun abinci na ilimi, ta hanyar yi wa tushen matsalar nazari da bayar da hanyoyin warwarewa masu amfani, don taimakawa masu karatu su fuskanci ci gaban kai da haɗin kai na kai a wannan lokaci na musamman.
1. Nazarin canje-canje na jiki da tunani a lokacin hauhawar jini
1. Bangaren jiki
Mata suna fuskantar raguwar aikin ovaries a lokacin hauhawar jini, wanda ke haifar da rage hayaƙin estrogen, wanda ke haifar da zafi, zufa a dare, rashin barci, damuwa, da rage sha'awar jima'i. Maza kuma suna fuskantar "hawan jinin maza", inda testosterone yake raguwa a hankali, wanda zai iya haifar da gajiya, canje-canje na yanayi, damuwa, da rage ƙwaƙwalwa.
2. Bangaren tunani
Canje-canje na hormones na iya sa gwiwar mutane ta kasance mai rauni. Duk maza da mata na iya jin karancin sha'awa, rashin ƙarfi da rashin gwiwa. Mata na iya fuskantar lokacin sana'a, yayin da maza za su iya fuskantar matsanancin ƙoƙari a wajen aikinsu.
3. Rawar zamantakewa
Canje-canje na nauyin aiki a cikin iyali da wurin aiki, rarraba sabbin rawar dangi da tsofaffi, da daidaita dangantaka tare da abokan zama da yara, yawanci na haifar da ruɗani da rikicewar ganewar kai ga mutane a cikin matsakaicin shekaru.
2. Rukuni na matsalolin rikice-rikice da yarda da kai a lokacin hauhawar jini
1. Rawar iyali
Mata na fuskantar rikice-rikice na rawar iyali, yana tabbatar da canje-canje daga "uwa" zuwa "kaka", daga "mai kula" zuwa "mai karɓa". Maza suna canza daga "gyara" zuwa "mabiyan bincike" ko "jagora". Idan ba a daidaita rawar ba da kyau, zai iya haifar da rashin jin daɗin kima da gwiwa, wanda zai haifar da damuwa ko jin nauyin zuciya.
2. Matsayin aiki
A lokacin hauhawar jini, lokacin samun nasara a aiki ko musayar matsayin na iya haifar wa wasu suyi shakku kan kima ga kansu, wanda yake haifar da gajiya daga aiki da karancin gwiwa.
3. Yarda da kai
Canje-canje na jiki, yanayi da ƙwarewa na iya haifar da kalubale ga ganewar kai, kamar yadda jiki ke tsufa a mata da raguwar ƙarfin jikin maza, wanda zai iya shafar gwiwar mutum da hoton kai.
3. Dabarun abinci suna taimakawa: Abinci mai kyau da sabunta gwiwa
Binciken kimiyya ya nuna cewa shawarwarin abinci masu kyau ga hauhawar jini suna taimakawa sosai wajen rage rashin lafiyar jiki da inganta lafiya ta zuciya. A nan ne za mu kawo shawarwarin abinci masu amfani da dabarun abinci, wanda aka tsara musamman ga maza da mata don dawo da gwiwa.
1. Dabarun abinci don hauhawar jini na mata
(1) Abinci mai yawan calcium da low-fat - kare ƙashin
[Misalin abinci] Salad mai kashi da ganye
Sinadaran: zucchini 150g, gaban kaza 80g, almond ko walnuts 20g, karas 50g, raisins 10g, ɗan man zaitun, ɗan ruwan lemu.
Matakai: A tsabtace zucchini, a yanka shi gida, a steam da man zaitun, sannan a bar shi ya huce; A haɗa gaban kaza tare da sauran sinadaran, a zuba almond/walnuts da ƙarin ruwan lemu.
Mahimmancin abinci: Yana da yawan calcium (nuts, zucchini), high protein (gaban kaza), Vitamin C (lemu, karas), yana taimaka wa lafiyar ƙashin da ya kare daga osteoporosis.
(2) Abinci tare da isoflavones - taimako daga estrogen na shuka
Shawarwarin abinci:
[Mixture na tofu, soybeans, da algas]
Sinadaran: Tofu mai laushi 1 akwati, soybeans 30g, algas 5g, ɗan farar ginger.
Hanyar dafawa: A soya algas da ruwa har sai ta yi laushi, a ƙara tofu da soybeans, sannan a ƙara ginger don dandano.
Mahimmancin abinci: Tofu da soybeans suna da yawan isoflavones, suna kama da aikin estrogen, suna taimakawa mata rage zafin jiki da inganta yanayi.
(3) Shawarar shan sinadarin gina jiki
Idan abincin ba zai iya cike ba, ana iya tuntubar ƙwararren mai abinci don zaɓar calcium, vitamin D, vitamin B complex, da ƙarin mai kifi.
2. Shawarar abinci ga hauhawar jini na maza
(1) Abinci na haɓaka testosterone wanda yake daga jiki
[Misalin abinci] Bow na quinoa tare da spinach da salmon
Sinadaran: salmon 100g, spinach sabo 100g, quinoa 80g, ruwan sabulu 1/4.
Matakai: A soya salmon a cikin microwave ko a cikin tanda; quinoa a dafa har ta yi laushi, a sa spinach a naga, a hada duk da juna a cikin kwano, a zuba ruwan sabulu a sama.
Mahimmancin abinci: Yana da yawan protein (salmon, quinoa), omega-3 fatty acid (salmon), zinc (quinoa, ruwan sabulu yana taimakawa wajen tarawa testosterone).
(2) Vitamin B don ƙara kuzari
Shawarwarin abinci:
[Burgers na kwai na whole wheat]
Sinadaran: bun na whole wheat 1, kwai 1, ganyayyaki, tumatir, ruwan sabulu 1/4.
A soya mai kwai tare da kayan lambu da ruwan sabulu a cikin bun na whole wheat. B rukunonin gina jiki suna taimakawa wajen rage damuwa, ruwan sabulu yana bayar da mai mai kyau, suna tabbatar da lafiyar zuciya.
(3) Zinc, selenium da vitamin D a matsayin ƙarin
Maza na iya bihata shan kayayyakin zinc, selenium, vitamin D ko kuma haɗawa da oysters, walnuts, da Brazil nuts.
3. Dabarun gina jiki don maza da mata
- Rage sugar da salt, inganta lafiya.
- Tsare-tsaren kayan zamani (da'ira, guava, apple, broccoli), suna karfafa lafiyar hanji, suna taimakawa wajen inganta yanayi.
- Yawan shan ruwa (sama da 2000 c.c. a kowace rana), yana hana fata yin ƙasa da kuma dakatar da gajiya.
- Takaita cin abinci mai yawa da ake sarrafa tare da trans fats (sausage, french fries, da dai sauransu), don rage tasirin shakar jiki.
4. Sabon gwiwa: matakai masu amfani da ayyukan yau da kullum
1. Ayyukan tabbatar da kai na yau da kullum
Gina tattaunawa tare da kalmomi masu kyau, yi magana da madubi cewa "Ina da cancanta da so", "Ina da karfi", a kalla sau uku a rana, wanda zai shafi gwiwar a zukata.
2. Neman sabbin sha'awa da bayar da ma'ana
Hawain jini babban lokaci ne don binciken kai. Za a iya farawa daga nigogi, yin burodi, zane, daukar hoto da sauran fannoni, don gano matsayin da ba a lura da shi ba.
3. Tsarawa da tsarawa don ci gaban kai
Kowane mako ajiye lokaci don koyon sabbin fasahohi, kamar ƙarin darasin girki, ƙarin kiɗa ko aikin sa kai, don inganta jin daɗin kai da sanin kai.
4. Tattaunawa da iyali ko abokai
Yi Magana game da abubuwan da kake ji da tunani, neman fahimta. Za a iya tsara taron dangi ko taron tattaunawa a duk wata, don raba labarun su da damuwa, don kunna juna cikin dangantaka.
5. Dabarun warwarin rikice-rikicen rawa
1. Nazarin tsarin iyali da daidaitawa
Jera rawar dangi da alhakin su, duba matsayin ku a cikin haɗin gwiwar iyali. Ana shawartar a aiwatar da "hanyoyin tattaunawa a dangi" don tattaunawa akan burin kowannenku da rage rikice-rikicen.
2. Ƙara sararin kai
Ko da maza da mata suna fuskantar hauhawar jini, ya kamata su ba kansu wani lokacin na musamman. Kowace shekara a tsara awanni 2-3 na gaggawa, kamar tafiya, karatu, sauraren kiɗa don warware damuwa da bayyana iyakokin kai.
3. Haɗin gwiwar al'umma
Za a iya shiga ƙungiyoyin gida, ayyukan ƙauyuka, ko gina ƙungiyoyi na goyon baya, a raba ƙwarewar hauhawar jini na kowa da juna, tare da rage yawan keɓe. Idan akwai damuwa da ba za a iya bayyana ba, kamata a nemi shawarar ƙwararren mai ɗauke da jiki.
6. Hanyoyin magani da hanyoyin warwarewa
1. Horas da tunani na yanzu
Ana shawartar a shiryawa mintuna 10-15 na tunani na yanzu a kowace safiya ko kafin barci. Bincike ya nuna cewa yin numfashi da jin cikin jiki na taimakawa wajen rage damuwa da inganta cirewar barci. A haɗa sautin 528Hz don jin dadin kiɗa, suna kaiwa tsawon mintuna 10-20, samar da yanayi mai kyau da saka kwakwalwa.
2. Hanyoyin hawan hanci a cikin gida
Za a iya zaɓar lavender ko geranium essential oil, sanya 3-5 drops a cikin maiɗaukar hanci ko ruwa mai zafi, yana taimakawa wajen daidaita barci da inganta yanayi.
3. Motsa jiki a hankali
A tsara motsa jiki a kowace mako sau 3, kowane lokaci mintuna 30-45 na tafiya a hankali, yoga ko tai chi, don motsa haɗin gwiwa da rage tantancewa, taimaka wajen haɓaka jiki.
7. Shawarar kiwon lafiya
1. Bincike akai-akai tare da ƙwararren mai lafiya
Ana shawartar a yi bincike na lafiyayye a kowace shekara bayan shekaru 45 (binciken hormones, ƙwandu, aikin hanta da koda, binciken suga da cholesterol). Idan ba a lura da lokacin damuwa ko rashin barci ba, yana da kyau a tuntubi likita don tantance yiwuwar magani ko shawarar ƙwararren mai nazari.
2. Hanyoyin ƙarin hormones (wanda ƙwararren mai lafiya zai duba)
Ana iya tunanin rage gwajin ƙarin hormones ga alamun hauhawar jini a matsakaici ko ɗan matsakaici, yana neman tsari mai inganci da lokacin magani don rage tasirin.
3. Taimakon hankali
Idan akwai damuwa daga aikin ko iyali yana haifar da jinkiri ko damuwa, a nemi kyautar jiki, a haɗe da magungunan damuwa ko horon tunanin kwarewa a lokacin da ake buƙata.
8. Hanyoyin haɗin gwiwa na ingantawa
1. Rubuta ajanda na kai
Ana shawartar a rubuta "ajandar daidaitawa" a kowace safiya, jera yanayi, ƙananan nasarorin da aka samu, da kalmomin karfafa gwiwa, yana taimakawa wajen nazarin kai da inganta gwiwa.
2. Shirin koyo na ƙarshe
Ci gaba da halartar kwasa-kwasan ilimi ga manya, ko shahararrun kwasa-kwasan kan layi don koyon sabbin abubuwa. Koyo sabbin fasahohi yana iya inganta jiki da sha'awa.
3. Gina burin tsawon lokaci
Haɗa sha'awa da kwararru don shirin rayuwa bayan ritaya, kamar koyon sabon sana'a, shiga ayyukan jinƙai ko shirin tafiya, don bayar da ma'ana ga rayuwa.
9. Kammalawa
Hawain jini ba kawai ke haifar da damuwa da raguwar lafiya ba, har yanzu lokaci ne mai kyau don duba kanka da haɗa tsarin kai. Ta hanyar amincewa da kiu ko abubuwan da aka yi bisa ilimi, yadda ake gudanar da rayuwa mai kyau, da daidaita rawar da aka daidaita, tare da jinkiri tuni da taimako na lafiya, kowanne namiji da mace suna iya samun sabon gwiwa da kwanciyar hankali a lokacin hauhawar jini. Ka dauke wannan lokaci a matsayin muhimmin fasalin ci gaban kai, ka kawo daɗin "rayuwa ta biyu" da ta dace da kai.