Abubuwan da ke cikin jiki da gajiya, tsarin rayuwa mai kyau, juyin halittar jiki mai jinkiri, haɓaka ƙarfin safiya don sake gina tsarin jiki mai tasiri - Jagoran ƙwararru mai zurfi ga maza da mata a lokacin canjin shekara.
Gabatarwa - Bayyana sirrin gajiya da rashin ƙarfi a lokacin canjin shekara.
Shiga cikin canjin shekara, ko maza ko mata, jiki da tunani suna fuskantar canje-canje masu girma. Daga hauhawar hormones na jiki zuwa canje-canje a tunani da al'adun rayuwa, "ƙarancin kuzari," "gajiya," "juyin halittar jiki mai jinkiri," da sauransu sun zama matsaloli da yawa ba za a iya watsi da su ba a kowanne rana. Musamman ƙarancin kuzari a safiya, kyakkyawar hanyar rayuwa tana raguwa, wanda ke haifar da gajiya tsawon rana. Kowane mutum a lokacin canjin shekara, ko maza ko mata, na son sake gina tsarin jiki, dawo da ikon rayuwarsa. Wannan rubutun zai yi nazari daga fannonin jiki, tunani da rayuwa a lokacin canjin shekara, tare da haɗa takardun ƙwararru na duniya, game da sarrafa kuzari, tsarin rayuwa, dawo da karfi da haɓaka kuzari a safiya tare da bayar da hanyoyin magance su na musamman da takamaiman shawarwari.
1. Nazarin asalin tushen karancin kuzari da gajiya a lokacin canjin shekara.
1. Tasirin rashin daidaito na hormones.
A lokacin canjin shekara, mata suna fuskantar manyan sauye-sauye a cikin hormones na jinsi kamar estrogen da progesterone, wanda ke haifar da canje-canje a cikin kwayoyin halittar jiki da kuma saurin hanzari, wanda ke shafar haɗin kuzari na ƙwayoyin tsoka, ingancin kona mai da kuma ingancin barci, yana sa ya yi wahala a kula da karfin kuzari a cikin rana. Maza kuwa, tare da karancin secretion na testosterone, suna fuskantar ƙarin jinsi na kitse a jiki, raguwa a cikin tsoka, jinkirin metabolism, wanda ke haifar masa gajiya da ƙarancin kuzari.
2. Lalacewar ingancin barci da rashin daidaito na tsarin rayuwa.
Tare da ƙaruwar shekaru da sauye-sauyen hormones, barci mara kyau, yawan mafarkai, da saukin tashi suna karuwa sosai. Barci mai kyau mai kyau na ma'ana yana da kyau don dawo da ƙarfin jiki da gyaran ƙwayoyin, lokacin da tsarin rayuwar ya shagaltar, yana zama mai wahala ga ƙarfin safiya don bayyana da kansa, wanda a lokacinda ya wuce zai kara nauyin gajiya.
3. Damuwar tunani da canje-canje a cikin yanayin rayuwa.
Canjin shekara yawanci yana zo tare da damuwa a tunani, damuwa, fushi, da kuma baƙin ciki, a lokaci guda yana fuskantar ƙalubale da yawa na iyali, aiki da samun ganewar kai, abubuwan damuwa na dogon lokaci suna cinye kuzari, suna shafar nufin mutum da kuma rage ƙarfin jiki da na tunani. Maza da mata suna iya fuskantar "zama ba za su iya daidaitawa" ba a wannan lokacin canjin, wanda ke haifar da gajiya ta tunani da karin gajiya a jiki.
4. Hadarin cututtuka masu chronic da canje-canje a jikin mutum.
A wannan mataki, maza da mata suna da saukin fuskantar haɗarin cututtuka masu chronic (kamar hawan jini, ciwon sugar, cututtukan zuciya da sauransu) wanda rashin lafiya na yau da kullum yana cinye ƙarfin jiki, yana kawai kara wahalar dawo da ƙarfin jiki.
2. Hanyoyin kula da kuzari na ƙwararru da sake gina tsarin jiki.
(1) Hanyoyin gyaran tsarin rayuwa na yau da kullum.
1. Tabbatar da lokacin barci da tashin hankali.
Daga shawarwarin ƙungiyar likitocin barci, ya zama wajibi ga manya su ci gaba da barci mai inganci na sa'o'i 7-8 a kowace dare. Shawara:
- A guji aikace-aikacen da suka yi tsanani da 3C na'ura a cikin awanni guda biyu kafin barci, a maimakon haka za a yi aikin karatu, tunani da sauran abubuwan da suka shafi nutsuwa.
- Kullum za a tsara lokacin barci da tashi don taimakawa kwakwalwa wajen gina "agogo na barci-tashi" na jiki.
- Gwada yawan dumi tare da ruwan zafi kafin barci ko amfani da man shafawa (kamar lavender essential oil) don rage gajiyawa.
2. Jin hasken rana a safiya don haɓaka agogon jiki.
Bayan tashi daga barci, a fita don jin hasken rana na mintuna 15-30. Hasken rana na iya rage samuwar melatonin, yana inganta saurin tashi a cikin rana, wanda ke jagorantar zuwa juyin rana mai kuzari.
3. Yin wasanni a safiya da kuma shimfiɗa motsa jiki.
Wasannin motsa jiki na mintuna 20 kamar su gudu, tafiya da yoga suna taimakawa wajen inganta jinin zuciya da haɓaka dukkanin jiki. Shawarar shirin shine:
- Daga Litinin zuwa Juma'a, kuyi gudu ko tafiya a hankali na mintuna 20-30 (ya kamata a kai wa 60-70% na mafi girman bugun zuciya) tare da mintuna 5 na shimfiɗar jiki.
- A karshen mako, za a iya yin wasannin aerobic mai nauyi na mintuna 40-60, kamar tafin keke, tafiya mai tsawo ko iyo.
4. Hutu da wasu lokacin tunani.
Bayan cin abincin rana, a ware mintuna 10-20 don hutu da rufe idanu, yana taimakawa tare da sabunta kwakwalwa da rage gajiya a rana, amma a guji wuce mintuna 30 don gujewa shafar tsarin barci na dare.
(2) Cikakken abinci da sabunta metabolism.
1. Abincin protein mai daraja.
Protein yana taimakawa wajen gina hormones na jiki da haɓaka tsoka. Shawara: a ci gram 1.0 zuwa 1.2 na protein a kowanne kilogram na nauyi, za a zabi makamantan abincin kamar kwai, kayayyakin madara mai ƙarancin mai, soybeans, kifi, da nono na kaza.
2. Abinci mai carbohydrates masu GI ƙasa.
Carbohydrates masu sauƙin shan sugar suna fitar da kuzari cikin hanzari amma suna iya samun saurin jujjuyawa. Shawara: a ci abinci kamar shinkafa mai launin zinariya, quinoa, oatmeal wanda ke da ƙananan GI, yana haɓaka kwanciyar hankali na jini da rage tasirin karfin kuzari.
3. Amfani da acid mai kyau.
Omega-3 fatty acids suna taimakawa wajen rage radadi a jiki, inganta ƙarfin jini da na zuciya. Shawara: a ci akalla sau biyu a mako kifi mai zurfi, ko a zabi ground flaxseed oil ko walnuts.
4. Haɓaka micronutrients.
A lokacin canjin shekara yana da matuƙar muhimmanci a ba da kulawa ga karfin vitamin D, B group, magnesium, calcium, zinc da iron. Idan rage, hakan na iya haifar da nahawarm karfin kuzari ko gajiya. Za a iya samun taimako daga mai ba da shawara kan abinci don tsara shirin abinci bisa halin da jiki ke ciki.
(3) Hanyoyin magani da na halitta.
1. Hanyar maye gurbin hormone (HRT).
Ga waɗanda suna fuskantar matsaloli masu tsanani wanda ya shafi ingancin rayuwa, likitoci na iya tantance HRT tare da estrogen, testosterone da saura. Amma ya kamata a bi tsarin tabbatarwa da lura da sakamako, tare da la'akari da tarihin iyali da haɗarin cututtuka masu chronic.
2. Tsarin sauti - Kayan watsa sauti tare da nau'ikan sauti.
Dangane da binciken sautin gwaninta, sautin 40Hz na Gamma na iya haifar da ƙarin haske da mai da hankali; 528Hz yana haifar da sakamakon mai kyau na ɗanɗano mai zurfi da gyaran kwayoyin. Shawarwarin da aka bayar shine:
- A kowanne safe, za a yi zaman tinƙaho tare da sautin 528Hz na mintuna 15 don inganta yanayin tunani da kuma sabunta jiki.
- A lokacin da ya dace, ko yayin buƙatar mayar da hankali, za a yi sauti 40Hz na mintuna 10-15 (za a iya amfani da headphones don kaucewa hayaniya).
3. Tsarin magani da man shafawa.
Lavender (sake juyawa), Bergamot (farin ciki), peppermint (samar da fluids) sune zaɓin man shafawa na yau. An tabbatar da aikace-aikacen:
- A safiya, a yi amfani da bergamot (2 drops + 100ml ruwan tururi na mintuna 30).
- A lokacin hutu, a yi amfani da mint oil guda 1 a cikin hannun, a shafa sannan a sha, yana haifar da sabuwar haske.
- A yayin kwanciya, a yi amfani da lavender don haɓaka ingancin barci da rage gajiya.
4. Tsarin kiɗa da tesundain.
Ana ba da shawarar a yi amfani da hanyoyin numfashi na kashi na mintuna 5-10, tare da kiɗan classical ko mantra (60-80 BPM, Bach, Mozart, Debussy) don haɓaka aikin sarrafa jiki.
(4) Cikakken shirin don inganta ƙarfin safiya mai ƙarfi.
1. Kafa al'adar "tsarin safiya."
Tsara tsarin ginin safe na mutum, kamar:
- Bayan fita daga barci, fara da shan ruwan zafi don haɓaka metabolism.
- Yin tunani na mintuna 5 ko yin numfashi don gina kyakkyawar fata.
- Yin shimfiɗa ko motsa jiki na gajeren lokaci (kamar binciken duniya, mintuna 17 na shimfiɗa da gajeren tsalle suna inganta ƙarfin jiki na tsawon ranakun.)
2. Rubutun rajistar kuzari da bin diddigin sa.
Duk rana, idan aka yi nazarin kuzari a safiya, abinci, motsa jiki da hutawa, a yi nazari akai-akai. Za a iya amfani da kayan aiki na wearable don ganowa barci, bugun zuciya da yawan motsi don daidaitaccen bayanai da gyara tsarin mutum.
3. "Hanyar gudanar da jerin kuzari mai tasiri."
Kirkirar shahararrun wuraren shigar kuzari guda uku:
- Sashi na farko: daga tashi har zuwa tsakar rana (10:00-12:00 shine lokacin da ƙwaƙwalwa ta yi ƙarfi, shirya aiki mai tunani).
- Sashi na biyu: a ƙarshen rana don ƙarin kuzari (a ci nuts, 'ya'yan itace, da yin numfashi na tsawon mintuna 10).
- Sashi na uku: bayan fita daga aiki, a huta da sabunta jiki da tunani (daga aiki koyaushe yin atisaye na jiki na mintuna 30 ko sauƙaƙa nauyi).
5. Shawarwarin tuntuba don jiki da tunani.
1. Fahimtar yanayi da sarrafa gajiya.
Ana iya raba lokuta don shiga cikin tunani, darasin yoga, ko taron magani ta kiɗa, tsarawa 1-2 a mako don nazarin gida, ina Rubuta yanayi da gajiya a cikin littafin rubutu yana taimakawa rage gajiya a jiki.
2. Taimakon zamantakewa da tattaunawa tare da abokai.
Tattaunawa tare da dangi, abokai, da hukumomi masu kyau, da shiga cikin ƙungiyoyin goyon baya na gasa, ba kawai yana rage gajiya ba, har ma yana taimakawa wajen samun dabaru daga gogewa na wasu, yana ƙara karfin gwiwa da yarda da juriya gajiya.
3. Hanyoyin jin daɗi da koyon sabbin abubuwa.
Ci gaba da kimanta sabbin sha'awa, kamar koyan sabon kayan kiɗa, shiga cikin koyon zane ko rawa suna taimakawa wajen karya hanyar rayuwa ta garan, suna haifar da sabunta jiki da tunani.
6. Matakan aiwatarwa da aikace-aikace.
1. Dubawar farko (Mako na 1).
- Harafin rigu da shan ruwan shayi da lokutan barci.
- Duba kuzari a safiya da kuma gajiya (kayi amfani da ma'auni daga 1-10).
- Gwada jin hasken rana da ruwan zafi na shayi.
2. Gina tsarin (Mako na 2-4).
- Ci gaba da kulawa da kamannin lokacin barci da tashin dagawa.
- Haɗa mintuna 20 na motsa jiki mai sauƙi a safiya.
- Kowane rana ƙara protein mai daraja 1, low GI carbohydrates da multivitamin.
3. Daidaita ikon (Bayan watan 2).
- Daga karatun kimiyyar kuzari, daidaita ikon motsa jiki da abinci.
- Idan akwai wasu sabbin alamomi, tuntube likita ko mai ba da shawarar abinci.
- Juya sauti da sauti na musamman don jin daɗi da aromatherapy.
4. Ci gaba da kula (Daga watan 3).
- Duba bayanai na jiki da jin dadi kowane wata.
- Shiga cikin taron sadarwa 1-2 a gida.
- Yi nazarin tsarin rayuwa da daidaito na jiki da tunani.
Kammalawa - Dawo da kuzarinka na musamman.
Idan ana fuskantar lokutan canjin shekara, ba lallai ne a jira gajiya ko gajiya ta ci gaba. Daga jiki, abinci, tunani, tsarin rayuwa da hanyoyin magani, kowanne daga cikin abubuwan yana da muhimmin maɓallin dawo da kuzari. Ko maza ko mata, ta hanyar wannan shirin mai inganci, haƙiƙanin kuzari da ƙarfin jiki na safiya na iya zama sabuwar al'ada ga rayuwar yau da kullum, tare da tsari, lafiya da gwiwa a kowanne rana. Lokacin canjin shekara ba shine farkon zubar da ruwa ba, amma shine farawa na sabunta kai da ɗaukar sabuwar zango. Tare da bin ƙa'idar kimiyya da kwarewar aiki, kowa na iya yin sabbin nasarori a wannan lokacin zinariya.