Lafiyar zuciya da jini: Kafa tsarin bacci kafin kwanciya, cholesterol mai yawa, da gyare-gyare na daren yana taimaka maka wajen samun rayuwa mai tasiri ga jijiyoyin jini
Lokacin canza shekaru yana daga cikin dabi'un jiki na dabi'u, wanda dukkan maza da mata zasu fuskanta ba tare da samun wata hanyar gujewa ba. Saboda sauyin fitar da hormone, alamomin jiki suna fuskantar canje-canje masu yawa, wanda lafiyar zuciya da jini ke zama batun da ba za a iya watsi da shi ba ga mutane cikin lokacin canza shekaru. A cewar masana, yawancin mutane suna haɗa lokacin canza shekaru da canje-canje na ji, kasala a cikin ƙashi, suna watsi da haɗarin cututtukan zuciya wanda ke karuwa sakamakon canje-canje na hormone. Ta hanyar kafa tsarin bacci da tsara halayen dare, muna da damar inganta cholesterol mai yawa da matsaloli masu alaka da lafiyar zuciya tun daga tushe, da gaske muna fuskantar rayuwa mai inganci da lafiya da rashin damuwa ga jijiyoyin jini.
1. Me ya sa lokacin canza shekaru ke shafar lafiyar zuciya da jini
Ko maza ko mata, lokacin canza shekaru yana tare da rashin daidaiton hormone a jiki. Mata suna rasa kariya ga jijiyoyin jini sakamakon raguwar estrogen, jagorarta kan lalacewar jijiyoyin jini, lokacin da cholesterol ke karuwa cikin bayyana; maza kuma suna ganin fuskanci ƙarancin testosterone, yayin da aiki na metabolism ke raguwa, hakan yana sa jini da kitse suyi wahala ne wajen shiga tsari. Bisa ga binciken da aka yi, yawancin jama'ar da ke cikin lokacin canza shekaru suna fuskantar waɗannan sauye-sauyen:
1. Rage juriya na jijiyoyi, katangar jijiyoyin jini tana ƙara kauri.
2. Ƙaruwar LDL mai kyau a cikin jini, raguwa na HDL mai kyau.
3. Ƙarin triglycerides, wanda ke haɓaka cututtukan atherosclerosis.
4. Tabbatar da cututtukan metabolism, da hankalin kiba ya karu sosai.
5. Haka nan jinin hawan, haɗarin ciwon zuciya da bugun jini ya karu.
2. Hanyoyin dare da haɗarin lafiyar zuciya
Stress na ruhaniya, halayen cin abincin, da ingancin bacci suna da alaƙa da lafiyar zuciya da jini mai ƙarfi. Binciken likitanci yana bayyana cewa dare shine lokacin da jiki ke kammala aikin gyara kansa da daidaita hormone. Yin wuta da kumfa mai mai yawan mai na abinci daga abincin dare na iya haifar da wahalhalun samu kitse a lokacin dare. Hanyoyin mara kyau na dare kamar canshi, rashin tsari na yau da kullum, suna bada damar shiga yanayin hawan jini, bugun zuciya, da cuta ta huhu na dogon lokaci. Idan muka kafa tsarin bacci na hankali, zai sami fa'ida mai yawa ga cholesterol mai yawa da lafiyar jijiyoyin jini.
3. Yadda za a kafa tsarin bacci na kwararru
Tsarin bacci na ingantacce yana taimakawa kwakwalwa ta shiga yanayi na shakatawa, yana taimakawa daidaita hormone da lafiyar jijiyoyin jini. Ga jerin matakai na tasiri da aka ba da shawarar ga mutane a lokacin canza shekaru:
1. Daidaita yanayin haske
A cikin sa'o'i ɗaya kafin bacci, rage haske a cikin dakin, yana ba da shawarar amfani da haske mai dumi (zazzagewa 2,700K~3,000K). Haske mai zinariya yana rage damuwar pineal gland, yana inganta fitar da melatonin, yana rage canjin jinin dare.
2. Koyawa ta hanyar sautuka
Binciken ilimin jijiyoyin jini yana bayyana cewa sauti mai laushi daga 40Hz zuwa 528Hz na taimaka wa wajen sauƙaƙe tunani da rage hormone na damuwa. An ba da shawarar zaɓar sautin noise na al'adu (irin su sautin ruwan sama, sautin ruwa), kiɗan α ko kuma kiɗan 528Hz mai tsabta, kowane dare na mintuna 20~30, don taimaka wa da rage saurin bugun zuciya.
3. Hankali da tunani na kai
Zauna na mintuna 5~10, mai da hankali kan numfashi, tare da bin hanyar numfashi 4-7-8: shan numfashi na sekondi 4, rike numfashi na sekondi 7, fitar da numfashi na sekondi 8. Wannan zai rage nauyin tsarin jiki, ya ragu da saurin bugun zuciya, yana hana ciwon zuciya a daren ko kuma rashin daidaiton bugun zuciya.
4. Wasanni masu kyau da shimfiɗawa
Guji wasannin motsa jiki masu ƙarfi na sa'o'i 1 kafin gado, za a iya yin motsa jiki mai sauƙi na mintuna 5~10 ko yoga, musamman tsayawa da shimfiɗa a kan wuyan kai da ƙafafu, yana taimakawa da jini dawowar jiki, yana rage yawan jijiya a dakin dare.
5. Ruwa mai dumi don wanka ko dunƙule
Binciken likitanci yana nuna cewa wankan ƙafafu a cikin ruwa mai dumi tsakanin 40~42℃ na tsawon mintuna 15 zuwa 20 na iya inganta jini a ƙafa, rage jimlar jinin jiki, yana taimakawa wajen rage nauyin zuciya. Ko kuma amfani da daskararrar dumi a cikin ciki ko baƙar jiki, yana inganta metabolism da kuma rage damuwa na jijiyoyin.
4. Sarrafa cholesterol mai yawa da hanyoyin kwararru
Cholesterol mai yawa shine babban dalilin haɗarin zuciya a cikin lokaci canza shekaru. Baya ga magunguna, tsara abinci da kyakkyawan tsarin kuɗi suna da matuƙar mahimmanci, ga yadda zamu yi:
1. Sarrafa cin abinci da daidaito
- Sarrafa tushen cholesterol: rage cin hanci na jiki, nama ja, man shanu, kayan madara da na fry.
- Kara cin fiber: fiye da nau’in kayan lambu da 'ya'yan itatuwa guda 5 a kowace rana, cikakkun hatsi da wake na iya taimakawa wajen rage ƙarfin cholesterol.
- Shigar da kyawawan mai: yawan amfani da man zaitun, man flaxseed, mai daga kifi mai zurfi na Omega-3 abinci, yana taimakawa wajen samun HDL.
- Sarrafa gishiri: yawan gishiri yana ƙara hawan jini da ƙarfafa katangar jijiyoyin jini, a kalla a kiyaye gishiri a cikin 6 grams a kowace rana.
- Abincin dare yana mai da hankali kan kusan cika rabin ciki, guje wa cin abinci bayan dare.
2. Ba tare da abubuwan sha masu nauyi a dare ba
Yawancin mutane suna da al'adar sha a dare, caffeine da giya ba kawai suna shafar barci ba, har ma suna ɗaga haɗarin lafiyar zuciya. An ba da shawara a sha shayi na ganye ba tare da sugar ba a dare (irin su chamomile, ruwan hoda), shayin peppermint ba tare da caffeine ba yana taimakawa wajen kawar da kumburin ciki, yana katse jini.
3. Ayyukan lafiya na neman nauyin cholesterol a dare
Za a zabi motsa jiki mai ƙarancin ƙarfi da tsarawa. Irin su tafiya (4~5 kilomita a kowane sa'a), tai chi mai laushi, ko aiyukan aerobics na jinkirin, mintuna 30 a kowace rana, musamman bayan cin abinci na dare, yana taimakawa wajen rage triglycerides da rage yawan kitse.
4. Sarrafa damuwa
Damuwa na iya haifar da ƙarin LDL mai kyau. Tare da rubuta tunani a cikin jarida, yana iya kawo canjin jiki, janye ƙarin wuta. Hakanan, an ba da shawarar rubuta jaridar godiya a kowace dare, yana sauƙaƙe tunanin zuciya.
5. Fa'idodin gyare-gyaren al'ada na dare
Lokacin canza shekaru yana nufin lamari na sake daidaita kwakwalwa da jiki, gyare-gyaren halayen dare yana iya kawo fa'idodin jiki da na zuciya kamar haka:
- Whyaya inganci na hormone na haɓaka da melatonin a cikin dare, yana taimakawa wajen gyaran zuciya da jijiyoyin.
- Inganta metabolism na mai a hanta da kuma fitar da shara, yana sa cholesterol ya ragu a cikin safe.
- Kyautata ingancin barci, yana rage alamu na damuwa na tsarin jiki, kamar dumi, gashi, da rashin bacci.
- Daidaita hawan jini, hana haɗarin mutuwa a dare da hawan jini.
- Rage yawan ciwon zuciya ko rashin daidaiton bugun zuciya.
6. Taimako daga abinci na halitta
A cikin littattafan kimiyya, adaɗɗen kayan abinci da dama sun tabbatar da taimakawa wajen rage cholesterol da ƙarfafa jijiyoyin jini. An ba da shawarar samar da su a karkashin jagorancin likitan kwararru:
1. Allicin
Yawan cin 1~2 daga cikin tafarnuwa na rawaya a kowace rana, yana da tasirin hana kwayoyin jini daga bin jini, yana taimako wajen inganta lafiyar zuciya.
2. Kwanƙwasa ja
Cikin gwaje-gwaje na asibiti, monacolin K a cikin kwanƙwasa ja na rage LDL cholesterol, an ba da shawarar amfani da shi a ƙowane dare a ƙarƙashin umarnin likita, a guje wa haɗa shi da magungunan rage cholesterol don kauce wa maimaita.
3. Fiber mai ruwa
Kamar oats, chia, da pectin daga tufafin manoma, cin su a kowace rana na iya rike cholesterol daga ciki.
4. Polyphenols da phytochemicals
Ku ci yawancin inabi, blueberries, shayi mai kyau, da wake, cin su a kowace dare zai iya kare jijiyoyi daga oxidation.
7. Misalin hanyoyin warware matsala na mutum
Kan al'ummomi daban-daban, suna da al'adu na halayen dare na iya kasancewa musamman, misali:
■ Tsarin bacci na mata a lokacin canza shekaru
- 19:00 Abincin dare (cikakken hatsi + ganyen launin ruwan kasa + kifin)
- 20:00 Motsa jiki mai sauƙi na aerobic na dare, kamar yoga
- 20:30 Ruwa mai dumi don wanka
- 21:00 Sautin meditative, zaɓi sautuka na piano mai 528Hz
- 21:20 Rubuta abubuwan godiya guda uku a yau
- 21:30 Bayan wanka, a shafa lavender essential oil a ciki, yana numfashi a hankali don bacci
■ Tsarin bacci na maza a lokacin canza shekaru
- 18:30-19:00 Abincin dare, suna da nama mai kyau da wake da yumɓur
- 19:30 Tafiya a hankali na mintuna 30 bayan abinci
- 20:10 Ruwa mai dumi don wanka, karanta shafuka 10 na littafi
- 20:30 Saurari sautin α na 40Hz
- 20:50 Rubuta tunani a cikin jarida, zauna meditative
- 21:30 Kashe haske don bacci
8. Tsarin tsaro na magani da haɓaka kai a lokaci guda
Ga waɗanda ke da cholesterol mai yawa da kasancewar kamfanoni a cikin haɗarin lafiyar zuciya, yana da mahimmanci a ci gaba da tattaunawa tare da likitocin zuciya da na hormones cikin lokacin da ya dace, gudanar da gwaje-gwaje a kai a kai (ana ba da shawarar yin jini a kowane wata 3), kuma tare da magunguna. Wasu likitocin suna tsara zamani na sarrafa statin ko kuma suna inganta HDL.
Bugu da ƙari, saboda canje-canjen tunanin a lokacin canza shekaru, kafa tsarin lura da kanka yana da matuƙar muhimmanci. A kowace dare, dauki mintuna 3 don duba halin jiki da ruhaniya, rubuta canje-canjen da kake yi, da tattaunawa akai akai da likita ko kwararren mai maganin tunani wanda ka amince da shi, zai taimaka wajen gano matsaloli da wuri, da gyara.
9. Fa'idodin haɗin gwiwa da shiga ƙungiyoyi
Shiga cikin kungiyoyin lafiya a cikin al'umma, karanta tare da abokai da dangi a wajen lafiya, yana iya ƙarfafa ladabi da rage tunani mara kyau tare da hulɗa, yana inganta jin dadin rai. Jiran juna da juna ba tare da damuwa ba, jin daɗi tare, yana shan bidiyo mai daɗi, ya na iya zama wata hanyar samun lafiya da farin ciki ga lafiyar zuciya.
10. Taƙaitawa da hangen nesa na gaba
Lokacin canza shekaru ba shine farawa ga barazanar lafiya ba, amma muhimmiyar juyawa don sake gina kai da kula da lafiyar zuciya. Tsarin al'adu na kasancewa a dare na iya taimakawa wajen kauce wa tsoro ga cholesterol mai yawa da haɗarin jin kai, yana bai wa mutum sabon tunani da gamsuwa wajen jurewa rayuwa. Kowane ƙananan sauyi a cikin tsarin bacci na dare, kowane ƙaramin zuba jari na lafiyar zuciya, duka suna zama mabudin zuwa rayuwa mai farin ciki na banza. Bisa ga wadannan matakai na dalla-dalla, kafa tsarin lafiya na dare na musamman, ba kawai yana kiyaye jini a lokacin canza shekaru ba, har ma yana ba ka damar samun jin dadin tabbatar da lafiya da ci gaba da inganci a cikin rayuwa.