Kiwon zuciya da lokacin canjin shekaru: cikakken bayani na kwararru da ingantaccen abinci don magance kalubalen juyin jiki na Reynaud
Gabatarwa
Bayan shiga shekarun tsaka, jikin mutum yana fuskantar canje-canje na jiki da na tunani, maza da mata a lokacin canjin shekaru suna gano cewa: lafiyar zuciya na iya bayyana alamar hadari, ciwon ƙafa, yatsun hannu sukan zama farin ko ruwan shudi har ma da yin kulawa. Reynaud syndrome yana daya daga cikin abubuwan da suka shafi juyin jiki na waɗannan al'amura. Wannan rubutun zai yi zurfin nazari akan dangantakar da ke tsakanin canjin shekaru da tsarin zuciya, ya tattauna yiwuwar dalilan Reynaud syndrome, da bayar da shawarwari masu amfani daga fannonin abinci mai kyau da kula da kai. Wannan rubutun ya zabi wasu hanyoyi na abinci masu inganci da suka dace da kalubalen juyin jiki, yana fatan taimaka wa kowane mutum da ke fuskantar wannan mataki wajen gina karfi na zuciya da samun sauki daga matsalolin juyin jiki.
1. Dangantakar canjin shekaru da lafiyar zuciya
1. Canje-canje na jiki a lokacin canjin shekaru da hanyoyin hadarin lafiyar zuciya
Ko menene maza ko mata, a lokacin canjin shekaru, sauye-sauyen hormone suna faruwa sosai. Raguwar matakin estrogen ga mata yana rage elasticity na jijiya da haifar da tasirin ƙarar jini da yawan kamuwa da cututtukan zuciya. Maza kuma suna fuskantar raguwar testosterone, wanda ke haifar da matsalolin metabolism na zuciya, karuwar ƙwayoyin mai da canje-canje na kitse a jini. Bincike ya nuna cewa bayan kawowa, haɗarin kamuwa da cututtukan zuciya ga mata yana karuwa sosai, yayin da maza suka fara samun karuwa bayan shekaru hamsin.
2. Alamu na gargadi
Bayan shiga shekarun tsaka, ya zama dole a kula da yawan hawan jini, rashin daidaito na bugun zuciya, ciwon kirji da rashin numfashi da daddare. Musamman Reynaud syndrome - yatsun hannuwa ko ƙafafu suna zama fari ko shuɗi idan an bayyana su ga sanyi ko yanayi mai damuwa, sannan suna dawowa ruwan ja lokacin da aka dawo da su, wannan alama na nuna kankancewar ƙaramin jijiya. Waɗannan alamun sun bayyana toshewar juyin jiki na waje, kuma suna nuna rashin daidaiton tsarin kula da zuciya, ya kamata a gano su da wuri.
2. Cikakken bayani akan dalilin Reynaud syndrome
1. Sauye-sauyen hormone
Bayan menopausal, raguwar estrogen yana kara saurin jijiya su ragu. Raguwar testosterone a mazan kuma yana rage karfin faɗakarwar jijiya, yana sa juyin jiki na gefen ya zama mai rauni.
2. Narkewar juyin jiki
A lokacin canjin shekaru, fiye da damuwa, fushi, da matsin lamba na iya haifar da ƙarin tasiri akan jijiya. Wannan yana shafar fitarwa na adrenaline, yana haifar da ƙarancin ƙaramin jijiya, wanda ke haifar da fitar Reynaud.
3. Sauran dalilai
Har ila yau, haɗa ciki da shan taba, yawan caffeine, sabuntawar ruwa sanyi ko dakin sanyi na wani lokaci mai tsawo, yawan rage nauyi, gurbatar sirrin halittar jiki, da sauran cututtukan garkuwa na jiki, suna iya haifar da ko ƙara tsananta wannan cuta.
3. Hanyoyin kariya daga Reynaud syndrome
1. Kariya daga sanyi
A duk shekara, a karfafa kariya daga sanyi ga hannu da ƙafafu. Ana ba da shawarar yin amfani da safar hannu masu dumi, soket mai kauri, da kuma jikin daka dumi a lokacin sanyi. Kada ayi watsi ga bambanci na zafin safe da yamma.
2. Kwanciyar hankali
A dauki lokaci na musamman don yin numfashin zurfi, tunani mai ma'ana, da yin yoga. Idan an samu damuwa ko matsin lamba, ana iya amfani da hanyar numfashi ta 5-5-7 (numfashi a cikin sakan 5, zama a cikin sakan 5, fitar da numfashi cikin seconds 7), wanda ke taimakawa wajen sanyaya jijiya.
3. Rage abubuwa masu tayar da hankali
Guji shan taba da kuma babban adadin caffeine, kada a yi aiki a cikin yanayi mai sanyi na wani lokaci mai tsawo. Yi waha da wuka mai sanyi yana buƙatar gyara a hankali, kada a yi sauri.
4. Shawarwarin ba tare da magani ba da kuma shawarwarin kwararru
1. Jiyya ta jiki
Yi amfani da ruwan dumi don daka hannaye da ƙafafu na mintuna 10 a kowane rana (zafin da ya dace tsakanin 38-40°C), za a iya amfani da man daddawa kamar lavender, rosemary, da sauransu, don inganta juyin jiki.
2. Kiɗa mai magani
Za'a iya zaɓar kiɗan yanayi na 432 hertz, ko kuma zuwa a kunna shi na mintuna 30 kafin barci, yana taimakawa wajen rage hawan jini, hanyoyin tunani, da inganta juyin jiki. Ana samun kiɗan da ake yawan bayarwa kamar kiɗan piano mai sauƙi, sauti na yanayi na gandun daji (ruwana, ruwa mai gudu da dai sauransu).
3. Horaswa ta hanyar ra'ayi
Ana yin amfani da na'urar ɗaukar zafin fata tare da horar da numfashi, a ci gaba akai na tsawon makonni 3-4, kowane lokaci na mintuna 15, akwai shaidar da ke tabbatar da cewa yana inganta rage karfin jijiya, yana bayyana zafin ƙaramin jijiya.
4. Motsi hannu
Ana yin motsi na "yi da hannu" kowane lokaci na sau 30. Hakanan za'a iya amfani da kwayoyin rike hannu don inganta juyin jiki na ƙananan jijiya da jin daɗin hannaye.
5. Magungunan hali da dabarun inganta kai
1. Man itace
Ana son man daddawa sosai kamar ginger, barkono bakwai da rosemary. Bayan an rage shi, a yi masa ruwan ƙaramin dan gashi a hannu, yana da kyau ga kariya da inganta juyin jiki. A yi sau 3-4 a kowane mako na mintuna 20.
2. Wanka na magani
Ana iya zaɓar ganyen ginger + rosemary + fennel seeds (kowane gram 10), a sha tare da ruwa mai zafi, a yi wurin launi na mintuna har sai zafi yana bayyana, yana inganta ƙaramin yanayi.
3. Kayan abinci
Ana ba da shawarar Omega-3 fatty acids (kamar flaxseed oil, fish oil), Vitamin E, hawthorn, da rhodiola. Waɗannan abubuwan suna ƙara juyar da jini da inganta ƙarfin jini.
4. Inganta kai
Ana ƙarfafa kai don bincika hawan jini da zafin hannu, a rubuta yanayi na tayar da hankali da kuma yanayin saukaka, a kafa rajistar reagents na lafiya. Hakanan za'a iya samar da ƙa'idar da za'a sami nasarar samun magani na kai.
6. Jagorar abinci mai kyau don samun sauƙi daga kalubale na Reynaud
Ta hanyar cimma kyawawan haɗin abinci, za'a iya inganta juyin jiki da daidaita hormone. Anan akwai wasu abinci mai daraja wadanda suke kulawa da lafiyar zuciya da inganta juyin jiki:
1. Salmon orange salad
Salmon yana da yawan Omega-3, yana rage yiwuwar kamuwa da kumburi. Ayi amfani da 200 grams na salmon, an soya da yayyafawa, haɗa tare da 40 grams na orange sabo, fataja ja, kiyayya, da ganyen salati. Amfani da man zaitun da ruwan lemun tsami don dandano. A yi akai akai sau 2-3 a kowane mako.
2. Ginger brown rice porridge
Biyar na brown rice yana dauke da B-group da magnesium, ganyen ginger yana yi wa jiki dumi da inganta juyin jiki. Fara da 100 grams na brown rice, 20 grams na ganyen ginger, ganyen pak choi, da grated karas, a dafa na mintuna 30. Ana iya cin abincin dare ko karin kumallo.
3. Purple yam with nut steam cake
Purple yam yana dauke da anthocyanin, yana da ikon tsayayye, giyarki na cin abinci suna inganta juyin jiki. Yi amfani da 150 grams na purple yam mudu, 30 grams na nuts na taushi, a steam na mintuna 15. Ana iya amfani dashi azaman kadara ko karin kumallo.
4. Red dates longan sesame paste
Yana sabunta jini da samar da karin yanayi, wanda shi ne zaɓin farko don mata a lokacin sanyi. 3 na red dates, 5 grams na longan, 15 grams na black sesame, a dafa tare da 700 milliliters na ruwa har sai ya yi laushi. Ana iya cin gajeren kwano na kullum.
5. Broccoli and pine nut stir-fry with sea bream
Yana dauke da sulfur da kuma kyawawan fatty acids, yana tabbatar da ƙarfin endothelial na jijiya. Ayi amfani da 150 grams na fillet bream tare da 100 grams na broccoli da 10 grams na pine nuts a kaurace.
6. Black bean and red date warm drink
Amfani da black beans da red dates na gram 30, a dafa tare da zafi na tsaka tsaki na mintuna 40. Zai iya zama drink na kowane yini, yana sama tare da juyin jiki.
Hanyoyin abinci suna ba da shawarar:
Duk abinci a cikin dumi na kasa, a yi amfani da man zaitun na farko ko man kanwa. A kiyaye tsarin cin abinci mai kyau na awanni uku a rana, kowanne abinci ya kamata ya kasance da ganyen protein a rabi. A kula da amfani da sukari mai kyau da gishiri. A shirya sabbin kayan abinci, sannan a raba su a cikin firiji na sati, zai sa zama mai sauki da jin daɗi.
7. Bayanan tsarin kiwon lafiya da shawarwarin kwararru
1. Shawarwarin likita
Idan Reynaud syndrome yana bayyana akai-akai, yana shafar rayuwar yau da kullum, yana da kyau a fara ziyartar likita. Ana iya duba idan akwai buƙatar amfani da magungunan haɓakar jijiya (kamar calcium channel blockers), ko bincika ko akwai cututtukan garkuwa na jiki da aka ɓoye.
2. Daidaitawar hormone
Ga mutanen da suka fuskanci duka alamu na zuciya a lokacin canjin shekaru da ake bukata, likita na iya la'akari da ƙananan ƙarfin hormone. Nazarin ya kamata ya zama na kashi, a kiyaye tsananin sakamako.
3. Karancin binciken lafiyar zuciya
A duba hawan jini, mai jinin jiki, ECG, yawan jinin zuciya da ultrasound na ƙaramin jijiya, a nemo alamun wahalhalu ko tasirin warin jiki.
8. Shawarwarin karatu da inganta aikace-aikace
1. Kirkiri kalandar kula da lafiya ta sirri, a rubuta zafin hannaye, abinci da motsi, a lura da dangantakar da ke tsakanin su da takamammen yanayi na Reynaud.
2. Yi aiki da abinci bisa ga wannan hanyar, kuyi ƙoƙarin samun akalla sau uku a mako tare da abinci na juyin jiki, tare da iyali don ƙara kwarewa da jin dadin da hannu.
3. Kullum a tuna a shafa ruwan dumi a hannu da ƙafafu, ku haɗa kiɗa mai kwantar da hankali a cikin tsarin wanka, a samar da ritual lafiya tare da dumi da kwanciyar hankali.
4. Ci gaba da lura da lafiyar zuciya, idan anyi ƙaruwar alamu, kada a ji tsoro a tuntubi ƙwararru, kada a rage ko ƙara al'adar magani da ƙarin gina jiki.
5. Tsaya da sha'awar koyon sabbin bayanai akan lokacin canjin shekaru da binciken lafiyar zuciya, tare da musayar gogewa tare da abokan juyawa, don inganta ilimin kula da kai.
Kammalawa
Lokacin canjin shekaru wani muhimmin juyin halitta ne a rayuwa, dukkan jinsin suna bukatar su kula da alamomin jiki. Ta hanyar aiwatar da kariya daga sanyi, daidaitawa na tunani, abinci mai inganci da rayuwar yau da kullum, tare da shawarwarin likita na kwararru da gina jiki na kimiyya, mafi yawancin lafiyar zuciya da kalubalen Reynaud syndrome za a iya samun babbar ingantawa. Ina fatan wannan rubutun wanda ya haɗa da kwarewa, alaƙar aiki da ɗanɗano zai taimaka wa kowane mai karatu wajen tafiya cikin sabuwar mataki na rayuwa mai annashuwa, มี nishadi, da dumi.