Tsarin abinci mai daidaito, metabolism da kulawar nauyi, haɗarin metabolism: iya sarrafa abinci da daidaita al'ada don fara sabuwar tafiya ta lafiya
Menopause lokaci ne mai mahimmanci a jiki, wanda ke faruwa a tsaka mai wuya na maza da mata. Ko maza ko mata, wannan lokacin zai kawo canje-canje da dama a jiki, ciki har da canje-canje na hormone, raguwar metabolism, ƙara nauyi, canje-canje a rarraba kitse, har ma da masu alaka da metabolism ta hanyar wasu matsaloli na lafiya. Saboda haka, fahimtar tsarin abinci mai daidaito, kulawa da nauyi da metabolism, da kuma iya daidaita abinci da halaye na rayuwa yana da matuqar mahimmanci don shiga sabuwar tafiya ta lafiya. Wannan rubutun zai fara da dalilan, alamomi da damuwar menopause, ya fayyace ra'ayoyi daga takardun kimiyya, ya bayyana dalla-dalla yadda za a kare kai a kullum, abinci da hanyoyin magani ba tare da magani ba, tare da matakan dalla-dalla, don taimaka wa masu karatu su sarrafa lafiyarsu daga tushe.
1. Dalilin menopause da sauye-sauyen metabolism: Matsaloli gama gari ga maza da mata
1. Hawan hormones da rashin daidaito na metabolism
Matan a lokacin menopause suna fuskantar sauye-sauye masu tsanani a hawan estrogen da progesterone, wanda ke haifar da raguwar tasa na makamashi a jiki. Maza kuma suna fuskantar raguwar hormone testosterone a hankali, wanda zai iya zama mai a hankali fiye da na mata a lokacin menopause, amma har ila yau yana shafar rage girman tsoka, ƙara yawan kitse, da rashin daidaito a jinin su da mai su. Binciken ya nuna cewa bayan kimanin shekaru 40, hawan metabolism na asali yana raguwa daga 2-8% kowace shekara 10, wanda ke nufin cewa sabanin al'adun abinci na yau da kullum yana haifar da karuwar kuzari da tara kitse.
2. Hadarin metabolism
Hadarin metabolism yana nufin haɗin abubuwa da dama na matsalolin metabolism irin su kiba a ciki, hauhawar hawan jini, abubuwan da suka shafi jini a dakin jiyayi, karuwar triglycerides, da ragin kirjin cholesterol mai kyau. Maza da mata suna da saukin fuskantar hadarin metabolism a lokacin menopause, inda aka nuna cewa mace bayan tsufa tana da karuwar yawan al'amarin. Wannan yanayi yana da alaƙa da haɗarin cututtukan zuciya, kai ruwa, da ciwon sukari, saboda haka rigakafi da inganta shi yana da matukar mahimmanci.
3. Matsalolin gudanar da nauyi
Daya daga cikin manyan matsaloli ga mata a lokacin menopause ita ce ƙarin kitse a ciki. Hakanan ma, maza suna fuskantar raguwa a ƙarfin tsoka da asarar karfi, wanda kuma zai iya haifar da "siffar manzana". Wannan rarraba kitse an san shi a matsayin mai haɗari ga cututtuka na metabolism. Maza da mata da yawa suna samun iyakancewa ga al'adar rage nauyi na gargajiya, wanda ke sa su jin rashin ƙarfin gwiwa. Saboda haka, neman hanyoyin kimiyya da za a iya aikatawa na dindindin - maimakon tsananin abinci ko wadataccen abinci - yana da mahimmanci don tabbatar da lafiyar gajeren lokaci.
2. Tsarin abinci mai daidaito: An tsara shi gwargwadon canje-canjen jiki
1. Rarraba sinadaran gina jiki
Maza da mata suna buƙatar ƙara yawan sinadaran protein a lokacin menopause, yana da kyau a ciyar da su wasu kashi 15-20% na jimlar kuzari a kowanne abinci, don tallafawa gina tsoka da haɓaka hawan metabolism. Protein ya dace da tofu, madarar soy, nama na kaza, kifi mara kitse, da cuku; a lokacin karin kumallo, yana da kyau a haɗa da dumin madarar soya da kwai mai da ruwa, a abincin rana za a zabi kaza mai gasa mara mai da daddawa, sannan a abincin dare a ba da shawara a yi steam kifi na sosi tare da ƙaramin adadin gyada.
A bangaren carbohydrates, tare da tsufa na shekaru, jinin ke raguwa a hankali, dole ne a zaɓi abinci mai zaki, mai ƙarancin glycemic index. Ana iya maye gurbinsu da shinkafa mai launin zinariya, tsari, dankali, da quinoa, don kau da hatsi na zamani; matsayin yawan carbohydrate na yau da kullum ya kamata a ayyana kashi 40-50% na jimlar kuzari, a rarraba da kyau a tsakanin abinci guda uku.
Fats yana da kyau a zaɓi yawan fatty acid na polyunsaturated, kamar man zaitun, man flaxseed, da man kifi na teku, adadin yawan amfani na yau da kullum yana da kyau ya kasance a kashi 25-30% na jimlar kuzari. Ka guji fats na saturated da trans fats, kamar abinci mai gasa, man shanu, da buns.
2. Tsarin lokaci da rabo na abinci
A bisa ga kwafi da yawa na mujallar abinci, gudanar da "karamin abinci mai yawa" da "cin abinci a lokacin" yana iya taimakawa wajen kiyaye hawan jini mai kyau, da kuma rage sha'awar cin abinci fiye. An ba da shawarar a raba abinci guda uku na yau da kullum zuwa ƙananan abinci guda biyar, sannan abincin yana da matukar mahimmanci ya haɗa da hatsi, kayan lambu, da protein, don gujewa cin abinci mai yawa a cikin abinci guda.
Za a iya bayar da misalin abincin daidaito na yini (1500 kilokalori ga mata, 1800 kilokalori ga maza) kamar haka:
Karin kumallo: bowl na madarar oats + ɗaya kwai da aka dafa + ɗaya apple
Snack na safe: wani yanki na gyada (kimanin 10 gram)
Abincin rana: rabin bowl na shinkafa mai launin zinariya + 100 gram na kaza mara mai da aka gasa + 150 gram na kayan lambu da aka soya
Snack na yamma: 100 gram na yogurt mara kitse
Abincin dare: tofu da aka steam + rabin bowl na quinoa + salad na sabbin kayan lambu + ɗaya kiwi
3. Inganta dabarun abinci daga metabolism
A bisa ga nazarin masana, wadannan abubuwan sha da abinci suna iya haɓaka metabolism:
Gurasar shayi: tana dauke da polyphenols masu yawa, ana sha awa uku a kowace rana, kowanne 120ml, a zafi mai kamawa daga 35-45℃ yana zama mai sauki;
Kayan lambu na cruciferous (broccoli, cabbage): suna da phytonutrients da vitamin C na gaske, a ƙara wani abu a abincin rana ko dare, yana taimakawa wajen detoxification na hanta da metabolism na kitse;
Capsaicin (causing spicy taste): ana amfani da shi don ƙara jin daɗin dandano a abinci, yana haɓaka ƙimar kuzari, amma ya kamata a daidaita shi daidai da ɗanɗano na mutum;
Yogurt mai ƙananan kitse: yana dauke da probiotics, yana ƙara lafiyar hanta, yana haɓaka metabolism a hanyar da ba kai tsaye ba;
Kyakkyawan berries (kamar blueberries, cranberries): suna dauke da polyphenols, suna taimakawa wajen daidaita hawan jini.
3. Kulawar metabolism da nauyi: Tsarin kimiyya
1. Kula da gudanarwa da takardar shaida
A kowace rana auna nauyi a lokaci (ana ba da shawarar a gaggauta safe), ajiye rubutun waist da hips a kowane mako, sannan a ƙirƙiri takardar shaida ta abinci da motsa jiki. Ta hanyar APP ko littafi, a rubuta zai karawa da karfin tunani na gyara kai. Saita ƙananan burin kowane wata (kamar ragewa na tsaye a centimeters 1), a tara karfin nasara a hankali.
2. Kadarar motsa jiki ta musamman
Akalla, saboda yawan tafiya, horon juyin jiki mai tsanani (HIIT), da horon juriya (kamar squat da aka yi da wando mai ƙarfi, horon dumbbell), a horar a mako 3 zuwa 5, kowanne 30-45 mintuna. Ana ba da shawarar horon tsoka sau biyu a mako don kiyaye girman tsoka da lafiyar ƙashin, yana da matukar mahimmanci don haɓaka metabolism, tsayar da faɗuwa da naƙasa.
Misali: a yi saurin tafiya sau uku a mako (kowane lokaci 30 mintuna), horon wando mai ƙarfi na yau da kullum (ciki har da squat, haɗin jijiya, da sauransu, kowane rukuni 10-15, rukuni uku a zaman ɗaya, tare da tazara mintuna 1).
3. Sakamakon bacci da sarrafa damuwa
Koyaushe baccin maras kyau yana iya haifar da na hormonal, yana sa mutane su zaɓi abinci mai yawan kuzari; fitowar damuwa yana haifar da hauhawar cortisol, wanda ke haɓaka tara kitse. An ba da shawarar gyara yanayi don tabbatar da bacci na awanni 7-8 a kowace daren, shan ruwa mai sauƙi a gaban jiki yana kyautata zaɓa mai kyau.
Tsarin taimako na kiɗa: a kowane dare kafin kwanciya, a saurari kiɗan 432Hz (yana rage damuwa, yana inganta sha'awa), an ba da shawarar a 20-30 mintuna, cikin sauti mai laushi, sanya headphones ko amfani da hauta, a dakin ya zama mai haske da dumi.
4. Rigakafin da daidaita hadarin metabolism
1. Sarrafa kitse a ciki
Daga cikin shawarwarin kungiyar likitocin masanin metabolic, yana da kyau ga mata ba su wuce centimeters 80 na waist ba, ga maza ba su wuce centimeters 90 ba. A kowace rana a yi tafiya mai sauri tsakanin matakan 6000-8000, kuma a yi kafa daidai (kamar yoga, tai chi, sau biyu a mako), yana iya inganta fahimtar insulin, kuma yana rage tara Kitse na ciki.
2. Karfafa kula da antioxidants
Chocolate mai baƙar fata (wanda ke da cocoa fiye da 70%), sinadaran grape seed, selenium (kamar walnuts na Brazil, guda 2-3 a lokaci), albasar ja, polyphenols na ruwan inabi (ana ba da shawarar kada a wuce kiyayewa a ko ranar 30ml), duk suna nuna cewa suna da fa'ida wajen hana ƙwayoyin cuta da ƙwayoyin kwayoyin metabolism, zasu iya zama abinci na yau da kullum.
3. Sarrafa ingantacciyar sukari, gishiri da giya
Ana ba da shawarar rage yawan shugar da aka haɗa a kowace rana zuwa kasa da 25g, gishiri yana kulawa kasa da 6g a yau. Giya, idan za a yi, ruwan inabi ko ruwan sha na mai kyau, ana guje wa giya mai ƙarfi mai ƙarfi, don kauce wa zafi ga ƙoda da metabolism.
5. Gyaransa halaye da yanayinsa: Tsarin haɓakawa
1. Fara daga ƙananan halaye
Sanya kyawawan halaye kamar shan ruwa mai dumi lokacin tashi daga barci, cin abinci har zuwa kashi 80%, da kuma ba wa abincin dare lokaci kafin karfe 19:30. A yi yawan abinci a kalla mintuna 20, a yi hankali ko da yawan launin abinci yana da mahimmanci ga narkewar abinci.
2. Neman goyan baya a cikin al'umma
Shiga cikin kalubalen cin abinci na kan layi, neman abokin aiki don motsa jiki, ko kuma gwada yin nazarin tasirin abinci da motsa jiki, tare da zane tare da ido yana inganta ladabi. Kwararrun inganci daga dangin da abokanka suna da karfin halayya don tabbatar da cewa halaye sun zama dole.
3. Lokutan jinkiri da tasirin kai
Bawai tabbatar da yanayin jinkirin da ke faruwa a kowanne yawaita, tunani matsayin nasara da saita sabon ƙalubale na motsa jiki ko gwada sabbin abinci, kamar canza nau'ikan motsa jiki ko kawo sabbin kayan lambu da 'ya'yan itace mai dadi. Ka tuna cewa samun lafiyal, kyakkyawan kamanni, da gwiwa ya fi son tsinkaya fiye da adadin lamba.
6. Bayanin aikin masana da haɗin maganin halitta na gargajiya
1. Gudanarwa mai hadin gwiwa na kiwon lafiya
Takardun kimiyya na duniya suna nuna cewa haɗin gwiwar kwararrun endocrinology, masu jinya, malamai na motsa jiki da kuma likitocin kwakwalwa na takardun na hudu sun iya inganta nasarar samun lafiya a lokacin menopause. Tuntuɓe mai sassaucin abinci na yau da kullum, da kuma ingantaccen binciken lafiya (kamar hawan hormone, cholesterol, da lafiyar hanta da koda) shine ginshikin kulawa da kai.
2. Matsayin maganin shuka
Isoflavones na legumes, soy proteins, da turmeric, suna samun sha'awa daga masana lafiya, musamman don mata wajen daidaita hormones da inganta magani. An ba da shawarar ciyar da su daidai a ƙarƙashin kimiyyar likita.
3. Yoga da yin tunanin jin kai
Binciken mai tsanani ya nuna cewa yoga a mako sau uku (kowane lokaci 30-45 mintuna) yana magance zafin zafi, damuwa, rashin bacci da sauran alamomin ilimin jiki da kiba. Yin tunanin jin kai kuma yana taimakawa wajen daidaita gaban jiki da amsawa ga damuwa, yana iya zama mintuna 10-15 yana da tasiri, ana ba da shawarar yin shi kafin kwanciya ko a lokacin rana.
7. Tsarin matakai don shiga sabuwar tafiya ta lafiya
1. Saita burin: Ba wa kanka babban bayani da kuma burin lafiya (kamar rage nauyi na 3kg a cikin watanni uku, rage waist na 2cm).
2. Raba dabarun: Raba manyan burin zuwa kanana, masu aiki kwanaki a mako (misali ƙara sabbin abincin kayan lambu, yawan tafiya karo 1000, ko rubuta yawan shan ruwa).
3. Ci gaba da lura da gyara: Kullum gudanar da binciken lafiyarku na kanku, kuma ko akwai bukatar tattaunawa tare da kwararren lafiya a kan gyarawa.
4. Gane kai: A gudanar da rubutu na canje-canjen lafiya da ji, kuma a yaba wa kowanne karamin ci gaba da kuma ba da shawarwari.
Menopause ba kawai jikin da yake sabunta ɗabi'arsa ba ne, har ma sabuwar makoma ga ci gaban ruhin mutum. Ta hanyar duba kimiyya, halitta da jiki, za a iya haɗa tsarin abinci mai daidaito, metabolism da gudanar da nauyi da kuma inganta yadda muke rayuwa, a ko da wane ɗan Adam, maza ko mata, za su iya karɓar sabbin su masu lafiya, suna da ƙarfi da fa'ida a wannan sabuwar matakin rayuwa. Fara yau, da zumbur, da numfashi mai kyau, da sabon gwadhakar kayan lambu ko 'ya'yan itace don farawa tafiyar lafiyarka.