Yayin da shekarun ke karuwa, ko maza ko mata, suna shiga cikin yanayin hawan shekaru, mafi yawan mutane suna fuskantar matsalolin da ke da alaƙa da canje-canjen hormone. Daya daga cikin abubuwan da suka fi shahara, kuma ya shafi ingancin rayuwa, ba komai ba ne face karin nauyi da rage saurin metabolism. Bisa ga bayanan binciken likita na kwanan nan, canje-canjen hormone suna shafar asalin saurin metabolism kai tsaye, suna kuma shafar rarraba mai da canje-canjen jiki, wanda ke sa mutane da yawa su sha wahala daga taruwar mai a ciki da karuwar nauyi wanda ba a iya sarrafa shi. A wannan matakin, ban da kyakkyawan abinci da motsa jiki na yau da kullum, “hawan lokaci” a matsayin wata hanya mai sauƙi da ke da tushe na kimiyya don gyara abinci, yana samun gagarumar sha'awa da tabbatarwa daga masu bincike da masu gina abinci.
1. Nazarin yiwuwar dalilin karin nauyin hawan shekaru
1. Canje-canjen hormone
Matar a hawan shekaru yawanci tana fuskantar raguwar estrogen, wanda ke haifar da adana mai a cikin ciki fiye da yadda aka saba, rage adadin tsoka, wanda ke rage asalin saurin metabolism gabaɗaya. Duk da cewa canje-canjen hormone a maza suna faruwa a hankali, matakan testosterone ma suna sauka a hankali, wanda ke haifar da karin mai da rage tsoka. Waɗannan canje-canjen suna sa nauyin da aka saba adana ya zama abu mai wahala.
2. Sauye-sauyen salon rayuwa
Yayin da shekaru ke ƙaruwa, yawan aiki yawanci yana raguwa, tsarin rayuwa yana bada hanzari, tare da damuwa daga aiki ko nauyin iyali, wanda ke sa dabi'un motsa jiki su tsaya, cin abinci yana zama ba daidai ba, yana iya haifar da tsarin cin abinci mai yawan kalori, mai yawan sukari da mai, wanda ke haifar da karin nauyi.
3. Rage ingancin bacci
Hawan shekaru yawanci yana tare da rashin bacci ko haɓaka ingancin bacci. Rashin isasshen bacci yana shafar cire hormone biyu masu tasiri na sha'awa — leptin da ghrelin — yana mai da mutane suna son abinci mai yawan sukari da kalori, wanda ke haifar da karin nauyi.
4. Rage saurin metabolism
Asalin saurin metabolism na jiki yana raguwa tare da rage adadin tsoka da karuwar shekaru, hukumar kwararar kalori ta kowace rana ma tana raguwa, wanda hakan ke haifar da ƙarfin nauyi a kowanne shekara kodayake ana ci gaba da abinci iri guda.
2. Bayani da hanyoyin kimiyya na hawan lokaci (Intermittent Fasting)
“Hawan lokaci” (Intermittent Fasting, IF) ba kawai zama “babu abinci” ba ne, amma ya ƙunshi takamaiman lokaci don cin abinci a kowacce rana, yana ba jiki damar shiga “halin azumi” a lokacin da ba a ci abinci, wanda ke haifar da kunna ƙarin mai da gyaran ƙwayoyin, yana haɓaka ingancin metabolism.
1. Hanyoyi masu yawan amfani
- Hanyar azumi 16/8: Yau ko wace rana ana azumi na awanni 16, ana cin abinci na awanni 8, za a iya zaɓar daga karfe 10 na safe zuwa karfe 6 na yamma.
- Hanyar azumi 5:2: A cikin mako, a zaɓi kwanaki biyu daga cikin su, yana cin abinci na kalori 500-600 a kowacce rana, sauran kwanakin biyar ana ci da abinci mai kyau.
- Azumin sa'o'i 24: A cikin mako, zabi sau ɗaya, kuma azumi na tsawon sa'o'i 24 ba tare da shan kalori ba, sauran kwanakin ana ci da abinci kamar yadda aka saba.
2. Ka'idodin kimiyya
Hawan lokaci na iya rage ma'aunin insulin, yana barin jiki ya fara amfani da adana mai a matsayin tushen kuzari. Hakanan, yayin azumi, jiki yana kunna aikin autophagy, wanda ke haifar da gyaran kai na ƙwayoyin, yana taimakawa wajen rage amsoshin kumburi da kula da lafiyar metabolism. Bugu da ƙari, da yawa daga cikin gwaje-gwajen da aka gudanar da aka yi sun nuna cewa hawan lokaci yana taimakawa ga mutanen da ke hawan shekaru wajen rage nauyi, inganta jin daɗin insulin, rage mai a ciki, haɓaka jin daɗi da inganta canje-canjen tunani.
3. Tsarin aiki na ƙwararru
1. Tsarin lokaci na cin abinci
Daidaita lokacin cin abinci bisa ga tsarin rayuwar mutum da nau'in aiki don samar da taga cin abinci na sa'o'i 8. Misali, lokacin cin abinci na farko na yau zai kasance a karfe 10 na safe, wanda zai ƙare a karfe 6 na yamma; a lokacin azumi, za a iya shan tea mara sukari, farin kofi ko ruwan zafi, wanda ke taimakawa wajen sarrafa yunwa.
2. Abubuwan da aka ba da shawarar a lokacin azumi
Tsarin ci da zai zama mai wuyar gaske ba ya zama zabi na cin abinci, ya kamata a zabi abinci masu fiber mai kyau, ingantaccen furotin da mai mai kyau.
- Ingantaccen furotin: Nama mai fata, kifi, tofu, kwai da sauransu, yana taimakawa wajen adana adadin tsoka.
- Mai mai kyau: Nuts, avocados, mai olive, yana inganta lafiyar zuciya.
- Abincin ganyayyaki mai yawa: Ganyayyaki masu launin kore, berries, suna ƙara jin daɗin ci da inganta lafiyar hanji.
3. Gujewa kurakurai masu yawan faruwa
Azumi ba shine diet mai tsanani ba, ga gujewa amfani da abinci mai yawan sukari, mai da gishiri a matsayin abincin yaki, ana ba da shawarar gujewa shan abubuwan sha masu ɗan sukari da yawan snacks.
4. Amsoshin jiki yayin azumi
A farkon yana iya faruwa da kai a kan dudi, canje-canjen yunwa ko gajiya, wannan na nuna cewa jiki yana daidaita zuwa sabuwar tsari na cin abinci, yawanci bayan makonni 1-2 za su ragu. Idan kana jin rashin jin daɗi, za a ba da shawarar tsawaita lokacin azumi a hankali, ƙara 1-2 sa'o'i a kowane mako, tare da matuƙar lura da amsoshin jiki.
4. Tsaro da kulawa yayin azumi
1. Ci gaba da sa ido kan lafiyar jiki
Ana ba da shawarar a auna nauyi, wani lokaci, da kuma duba hawan jinin jiki, a rubuta jin daɗin kuzari, matakin yunwa da canje-canjen tunani da kuma amfani da waɗannan bayanan a matsayin tushen gudanar da kai.
2. Shawarar ƙwararru idan akwai yanayi na musamman
Idan kana da cututtukan mai tsanani (irin su ciwon sukari, cutar ƙoda, cutar ciki), yana da mahimmanci a yi azumi tare da jagorancin likita ko masanin abinci, guje wa yin faduwar jini, rashin daidaiton electrolyte da sauran illolin da za su iya faruwa.
3. Matsaloli na musamman a cikin mazan mata
Wasu mata suna fuskantar hawan jini saboda canje-canjen hormone suna haifar da faduwar jini, ana ba da shawarar zaɓar abinci mai ɗauke da fiber da furotin a lokacin karin kumallo don daidaita kitse; idan akwai sauran nida ko tsananin hawan jini, yana da mahimmanci a guji ƙara iyaka a cikin kalori, don tabbatar da ingancin lafiyar kasusuwa da daidaiton abinci.
5. Hanyoyin magani na halitta da tsarukan taimako na non-medical
1. Amfani da kiɗa don rage damuwa na kula da nauyi
Ta hanyar kiɗa da ke da alaka da alfa da delta (frekwan na 8-14Hz da 1-4Hz), kafin cin abinci ko amfani da tunani, a kowane lokaci na minti 20-30, mako-mako goma zuwa biyar, yana taimakawa wajen tabbatar da kyawawan tunani, rage yawan hormone na damuwa, wanda ke inganta cin abinci da jin daɗi.
2. Taimakon motsawar jiki da hankali
Yin yoga mai sauki, tai chi, da tunani na hankali na mintuna 30-60 a kowace rana yana yin tasiri wajen daidaita sassan jiki, yana rage alamu na damuwa na lokacin hawan shekaru, kuma yana inganta karfin zuciya da cewa suna da saurin ci.
3. Kara yawan ayyukan yau da kullum
Ko da ba a jigila mai tsanani ba, za a iya samun hanyar cin gajeren tafiya na mintuna 30-45, hawa matakala, ko yin aiki a tsaye, yana fadada yawan amfani da asalin metabolism, yana rage tasirin shekaru a kan metabolism mai raguwa.
6. Hanyoyin self-relief da inganta dabaru
1. Tsarin rubutun ci gaban
Kayyade zaman fata don gudanar da lafiya, rubuta lokacin cin abinci na kowacce rana, halin tunani, yunwa, da abincin da aka yi, don duba a ƙarshen mako da sabunta shirin, yana inganta sanannun kai.
2. Taimakon iyali da abokai
Taimaka tare da abokin zama, iyali ko abokai wajen aiwatar da shirin azumi, jindadin juna, akwai bayanai sun nuna cewa waɗanda ke da taimakon jama'a sun fi sauƙi wajen ci gaba da aiki, sun inganta nasara.
3. Tsarin karfafa wuri
Kafin kowane mako za a sanya ƙananan burin, kamar rage yawan snacks, ƙara lokacin motsa jiki ko tsawaita azumi, sannan ba da loba ga kanka (kamar karanta littafi mai kyau, samun yanayi) don samar da kyakkyawan tsari.
7. Misalan shaida daga masana
Irin su mujallu na likita masu tasiri sun bayyana cewa hawan lokaci yana da waɗannan tasiri:
- Gudanar da lokaci mai tsawo yana iya rage nauyi daga 3-8%, tare da rage mai a cikin ciki.
- Inganta jin dadin insulin, rage haɗarin kamuwa da ciwon diabetes na nau’in biyu.
- Rage LDL da triglyceride, yana ƙara lafiyar zuciya.
- Kara kariya ta jiki daga rashin lafiya da shafawa na musamman.
8. Shawarar haɗa tsare-tsaren kulawa da gina abinci
1. Duba lafiyarka akai-akai
Ana ba da shawarar yin jarrabawa a kowane wata shida, wanda ya haɗa da jini, hawan jini, aikin hanta da ƙoda da gwaje-gwaje na hormone don magsa ta hanyar lafiyar mutum.
2. Kara amfani da karin abinci mai kyau
A cikin hawan shekaru da ke fuskantar rashin wasu sinadarai, irin su vitamin D, calcium, vitamin B, omega-3 fatty acids, ana ba da shawarar cika adadin da aka ba da ba tare da gajeren lokaci ba, wajan cika raɗaɗin cin abinci da inganta karfin jiki.
3. Ƙarfafa yawan furotin
Saboda karancin tsoka a cikin hawan shekaru, yawanci mata suna bukatar yawancin furotin mai inganci daga 1.0-1.2 grams a kowanne kilo na nauyi, maza kuma daga 1.2-1.5 grams, yana taimakawa wajen ƙarfafa asalin metabolism da hana asalin ƙarancin karfi.
9. Tsarin gudanar da jiki da shaidar al'amura
Lokacin da wata mata mai shekaru 50 ta fara aiwatar da hawan lokaci 16/8, a kowacce rana tana cin abinci mai arziki na furotin (kamar yogurt maras sukari da aka hada da nuts, da salatin kaza), karfe 3 na yamma tana ci da ganyayyaki masu fiber (kwakwan bekuri, apple , nuts), sannan a karfe 6 na yamma tana cin abinci na kifi da aka steamed, kayan lambu, da dankali, sannan a dare tana shan ruwan zafi tare da yin tunani. Ta hanyar wannan tsari mai nagarta na cin abinci da hawan lokaci, bayan makonni uku, nauyin ya ragu da kilogiram 2, kuma an nuna karuwar jin dadin kuzari da ingancin bacci. Maza masu aiki suna amfani da hanyar 5:2, suna ci ne a kwanaki biyu kawai, suna cin abinci tare da ruwan shayi da nama mai fata a matsayin babban abinci, bayan wata uku sun sami raguwa da yawa, an rage mai a cikin ciki, karfin tunani da ingancin rayuwa yayi kyau.
10. Kammalawa da fata na gaba
Hawan lokaci a matsayin babban kayan aikin tsara nauyi da inganta metabolism ga mutanen da ke hawan shekaru, tasirin yana da shaidar likita mai yawa, dukkan maza da mata za su amfana. Ba wai kawai yana taimakawa wajen sarrafa nauyi da rarraba mai ba, amma yana taimakawa wajen daidaita hormone da inganta ingancin rayuwa. A gaba ana ba da shawarar haɗa nazarin bayanai na lafiya na mutum, kayan aikin bibiyar abinci mai wayo, don ƙirƙirar shirin gudanar da lafiyarka na musamman. Ta hanyar hanyoyi masu kyau, kimiyya, ci gaba da aminci, da amfani da hawan lokaci na yau da kullum don haifar da tasirin habaka metabolism, ƙirƙirar sabbin hanyoyin samun lafiyar jiki. Fara daga aikin, ƙare da tsarin, kowane abokin hawan shekara zai iya sarrafa ransa da hikima, yana rayuwa da kyakkyawar suna.