Rasha sun da hawan rana da kuma ayyukan waje - Jagoran kwararru na gudanar da metabolism ga maza da mata a lokacin canjin shekaru
Canjin shekaru, wani mataki ne na jiki wanda kowanne mutum ya wajaba ya fuskanta a cikin rayuwarsa, wanda ke haifar da canje-canje na jiki da na tunani daga karuwar da raguwa na hormones na estrogen da testosterone da sauran abubuwan da ke shafar endocrine. Wannan mataki ba ya raba jinsi, duka maza da mata na iya fuskantar alamomi da dama, kamar yadda yanayin zuciya, matsalolin barci, zafi na jiki, da rashin jin dadin joints, amma abin da ya fi shafar lafiyar jiki na dogon lokaci shine raguwar metabolism da matsalolin gudanar da nauyi da ke biyo baya, da kuma karuwar hadarin cututtukan da suka danganci kiba. Wannan rubutun zai tattauna kan jigon "Rasha sun da hawan rana", "Metabolism da gudanar da nauyi", "Karuwar hadarin cututtukan da suka danganci kiba", da "Tsarin motsa jiki na safe don hana kiba da inganta ingancin metabolism", tare da bincika matakan da suka danganci canjin shekaru da bayar da shawarwari masu ma'ana don kulawa da kai, don taimakawa duk wanda ke cikin canjin shekaru ya inganta ingancin rayuwa da lafiyarsa cikin ilimi da inganci.
1. Canjin shekaru da rage metabolism - Bayanin dalilai
1. Canjin hormones na jiki
Bayan mata sun shiga canjin shekaru, yawan hawan estrogen daga ovaries ya ragu sosai, yana haifar da raguwa na metabolism na ginin jiki (BMR) da kashi 2%-4% kusan kowace shekara goma. Yawan testosterone na maza yana raguwa a hankali kowace shekara, yana haifar da karuwar ragin yawan tsoka, wanda ke janyo raguwa na metabolism gaba ɗaya. Ba tare da la'akari da jinsi ba, yana nufin cewa a cikin yanayin da sauran halaye na rayuwa basu canza ba, adadin kuzarin da ake amfani da shi yana raguwa, kuma mai sauƙin tarawa.
2. Sauran matsalolin damuwa da abubuwan da suka danganci shekaru
Hormones na damuwa (irin su cortisol) suna yawan zama ba daidai ba a lokacin canjin shekaru, wanda ke haifar da taruwar mai a cikin ciki, kuma hakan yana iya shafar ingancin insulin. Karuwar shekaru na kawo ragin motsa jiki da karuwar lokaci a cikin hasken rana, yana rage ƙarar kuzari da samar da vitamin D, wanda a ƙarshe yana shafar rabo na mai da tsoka a jiki.
3. Rashin daidaito tsakanin shan abinci da ƙarar kuzari
Tare da tsufa, juyin abinci yana raguwa, yawan fitar enzyme yana ragu, tare da rage ingancin shan abinci da ingancin metabolism; idan abincin har yanzu yana da gina jiki mai yawa da kitse, to raguwa da hadarin cututtukan metabolism zai karu sosai.
2. Rasha sun da hawan rana - Magani na halitta don inganta metabolism da karfin jiki
1. Kimiyyar Rasha sun
Binciken kimiyya ya nuna cewa shan hasken rana da ya dace yana taimakawa wajen samar da vitamin D a fata. Vitamin D ba kawai yana karfafa kasusuwa bane, har ma yana da tasiri akan ingancin insulin, yana hana zazzabi da kuma shiga cikin metabolism na mai. Ana ba da shawarar a shafe 20-30 mintuna a waje tare da hannu da kafa ra'ayi a kowane mako na 3-5 a lokacin tsawon lokaci daga karfe 9-11 na safe ko daga karfe 3-5 na yamma a wurare masu zuƙowa, inda hasken UV ba ya da karfi sosai.
2. Fa'idojin ayyukan waje da dama
Ayyukan waje sun haɗa da tafiya, hawan keke, tafiya a hankali, da yoga, suna inganta yawan kuzari da kuma tabbatar da kyakkyawar inganci na barci da daidaito na zuciya. Ta hanyar mu'amala da yanayi, ana rage adadin hormones na damuwa, wanda ke haifar da habaka metabolism.
Shawarwari don ayyukan motsa jiki na waje sun haɗa da:
- Kofin mintuna 150-300 na motsa jiki na matsakaici ko mintuna 75-150 na motsa jiki mai ƙarfi a kowane mako;
- Ana iya haɗa da hawan keke mai laushi (tawaga mai sauri 5-7 km/h), hawan yamma, da tafi da dutsen;
- Ana ba da shawarar safiya daga karfe 7-9 na safe, tare da shakar sabuwar iska da hasken rana mai laushi;
- Tabbatar da shan ruwa da kuma amfani da takalmin jin rauni mai laushi don hana raunin jiki.
3. Tsarin motsa jiki na safe - Gina sabuwar layin kariya ga lafiya
Ayyukan motsa jiki na safe yana hada hasken rana na safe da motsa jiki mai kyau, wanda ke inganta samar da vitamin D, yana tayar da tsarin jini, da kuma karfafa metabolism. Tsarin kwatancin yana gudu kamar haka:
1. Bayan tashi daga bacci, yi mintuna 5-10 na motsa jiki don farawa da gabatar da jiki.
2. Zabi dakin shakatawa a kusa, ka yi tafiya ko da sauri na mintuna 20-40, tare da tabbatar da adadin bugun zuciya a tsakanin 60%-75% na adadin bugun zuciya mafi girma don tabbatar da ingancin motsa jiki na aerobic.
3. Idan lafiyarka ta ba da izini, za ka iya samun horon ƙarfin jiki mai sauƙi, kamar matsar da igiya da kuma hawan jiki tare da kwalban ruwa na nauyi, a yi kowanne motsa jiki sau 10-15, da maimaitawa sau 2-3.
4. Bayan kammala motsa jiki, yi numfashi mai zurfi na mintuna 3-5 kafin yin tunani na ɗan gajeren lokaci, wanda zai rage damuwa da daidaita zuciya.
Rubutun masana ya tabbatar da cewa motsa jiki na safe na al'ada na iya ƙara ingancin metabolism, tsawaita lokacin ingantaccen tsarin metabolism, da inganta rabo na mai a jiki, yana rage saurin yaduwar kiba da kuma karuwar cututtuka na hawan jini da hawan jini.
4. Tsarin gudanar da metabolism da nauyi na gaba ɗaya
1. Abinci
- Zabi tsarin abinci mai ƙarancin sukari, yawan furotin, mai kyau (mai zaitun, kifi mai zurfi) da kuma kayan lambu masu yawan fiber;
- Tsara kowane abinci da lokaci da ƙayyadadden yawan abinci, shaya ruwa mai yawa, ‘yan gishiri kadan;
- Abincin dare ya kamata a shirya aƙalla awanni 3 kafin bacci, tare da raguwa na kashi 1/3 daga abincin rana;
- Ko da yaushe a shirya ranakun abincin ganye 1-2 a kowane mako don taimakawa wajen cire toxin daga hanjin.
2. Barci
- Rashin ingancin barci yana rage yawan leptin, wanda ke haifar da karuwar tarin mai, yana tabbatar da cewa barcin ku ya zama da kyau, kuma ku guji amfani da na'ura kafin bacci, ka tabbatar ka tashi kafin karfe 23, kuma ka na barci awanni 7-8 a kowace dare.
- Idan kuna fuskantar zafi daga canjin shekaru ko gajiya a lokacin dare, zaku iya amfani da turaren jin dadin kumshi, kamar man turare na lavender (yin zumuni ko zuba mishi a kan gado, kowane lokaci 5 drops, mintuna 30), suna taimakawa wajen nannade jiki da haɓakar barci mai zurfi.
3. Kayan sauti
- Ya dace da yanayin damuwa na gaggawa ko na dindindin a lokutan canjin shekaru: kowace yamma ko dare, ku zauna a waje mai kyau tare da karatun sauti mai launin ƙananan sauti (4-8Hz), na mintuna 20-30 a kowane lokaci. Binciken ya nuna cewa zai rage damuwa da karuwar kulawa a zuciya.
4. Tattalin arziki da goyon bayan zamantakewa
- Ana ƙarfafa shiga ajin motsa jiki na al'umma, ko kuma hudu/hawa yoga/taiji, wanda zai ji daɗin motsa jiki da kuma karfafa goyon bayan juna, yana taimakawa lafiyar hankali da ci gaba da al'adar motsa jiki.
- Zaku iya gwada rubuta jarida na lafiya, don ƙididdige ayyukan yau da kullum, abinci, halin tunani, da barci, yana inganta jin daɗin kai.
5. Kulawa da kulawa game da hadarin cututtukan da suka danganci kiba
1. Kulawa da hawan jini (high blood pressure), hawan jini mai yawa, da hawan jini mai yawa
- Yi gwaje-gwaje na jini, hawan jini, hawan jini mai yawa a hankali ko da yaushe duk wata shida.
- Idan sun kasance suna da adadin da ya wuce kima, ku tattauna da likita don sanin ko akwai buƙatar magani, kada ku rage tunanin hadarin gina jiki da ke haifar da cututtukan zuciya, tarin jini, da sauran mummunan sakamako.
2. Kulawa da adadin ƙwayoyin jiki
- Yi amfani da ma'aunin jiki na gida don kula da adadin jikin mutum da ƙimar ƙwayar tsoka akai-akai, an bayar da shawarar adadin jiki na maza ya kasance tsakanin 15%-25%, yayin da na mata ya kasance tsakanin 23%-33%.
- Idan kuna lura da gagarumin karuwar gindi (matan 90cm, maza 80cm), ya kamata ku canza tsarin abinci da kuma shirin motsa jiki nan da nan.
3. Kariyar rashin ƙarfi da rashin tsoka
- Yi gwaje-gwaje na ƙarfin haɗin jiki akai-akai, musamman ga mata masu shekaru sama da 55 da maza masu shekaru sama da 65.
- An bayar da shawarar duk rana aƙalla 1000-1200mg na calcium da yawan furotin (1-1.2g a kowanne kilo), tare da rasha sun don inganta samuwar vitamin D.
6. Wasu hanyoyin magani na halitta da sabbin shawarwarin gudanar da lafiya
1. Kayan maganin ganye da turare
- Isoflavones na jan wake, echinacea, da kayan hadin tryptophan suna taimakawa wajen jinkirta raguwa na estrogen a mata, suna inganta juriya.
- Maza zasu iya ɗaukar zinc da selenium a hankali don taimakawa wajen kula da samuwar testosterone.
2. Ta hanyar shaka da tunani
- Shirya lokacin shaka ko yawan sarrafa motsa jiki guda 2-3 a cikin mako yana taimakawa wajen sassaukar jiki da kuma karfafa jarihuwa, yana rage kiba.
- Bayan yin motsa jiki na safe, ku zauna da tunani na mintuna 5-10, sauraron sauti na halitta (irin su ruwa, koke-koke, da sauran sauti na akai-akai a cikin 300-900Hz), wanda ke iya daidaita tsarin yawan jini da kuma jiyoyi.
3. Kwafi na lafiya mai hankali
- Samun na'urorin da za a sa a jiki don bincikar ma'aunin motsa jiki (an bada shawarar tara 7000-10000 a kowace rana), bugun zuciya, da ingancin barci kuwa.
- Yi amfani da manhajojin gudanar da lafiya, saita tunatarwa game da nauyi, shan ruwa, motsa jiki, da lokacin barci, don inganta ritaya na lafiya.
7. Kammalawa da shawarwari: Gina shirin canjin shekaru naka
Canjin shekaru ba kawai tsari ba ne na tsawon lokaci na raguwar jiki, har ma yana zuwa matsayin da zamu sake tsara dabarun gudanar da lafiyarmu. Ko maza ko mata, idan muka mai da hankali kan shan haske na safe, yin motsa jiki na waje akai-akai, takaita abinci, da gudanar da nauyi da kyau tare da kara jin daɗin ji da bayanai daga al'umma, zamu iya saki karancin metabolism da ratsin kiba, e shuke su a cikin sabuwar lafiya. Muna son bayar da shawarwari ga duk wanda ya shiga tsaka mai wuya ko sabili da sha'in canjin shekaru, a dauki mataki nan da nan: zuwa haske, rungume hasken safe, da tsara tsarin motsa jiki na kanka, amfani da kowanne numfashi da kowanne hasken rana don amfani da canjin shekaru a matsayin gagarumin alama na inganta kai da haihuwa sabuwar lafiya.