Lafiyar zuciya da jini: Jagorar ƙwararru don gyare-gyaren abinci da rigakafin gajiya ga maza da mata a lokacin canjin shekara
A lokacin canjin shekara, maza da mata suna fuskantar sabbin kalubale ga tsarin zuciya da jini yayin da canje-canje a cikin hormones ke karuwa. Binciken likitanci na zamani da shaidar dakin gwaje-gwaje sun nuna cewa wannan mataki na canjin shekara lokaci ne mai ɗorewa ga matsalolin zuciya, musamman karuwar haɗarin gajiya. Wannan rubutu zai nazarci dukkan haɗarin da dalilan da lafiyar zuciya ke fuskanta a lokacin canjin shekara, ta hanyar shirin abinci mai daidaito da dabarun gyaran abinci, don taimakawa wajen rigakafin gajiya, gina zuciya mai ƙarfi, da ƙaddamar da rayuwa mai inganci a tsaka-tsakin shekaru.
1. Fahimtar dangantaka tsakanin canjin shekara da lafiyar zuciya
Canjin shekara yana ɗaya daga cikin matakan jiki na dabi'a da kowa ya ke bi, mata suna shiga tsakanin shekaru 45-55, yayin da maza ke da wannan canjin a hankali a cikin shekaru 50. A lokacin wannan canjin, ragin fitar hormon estrogen (matan) ko testosterone (maza) ya karu sosai, wanda ke shafar karewar tsarin zuciya da jini. Nazari ya nuna cewa estrogen na iya haɓaka kyakkyawan cholesterol (HDL) da hana taruwar mummunan cholesterol (LDL), yayin da testosterone ke kiyaye lafiyar jijiyoyi da matsi na jini. Idan hormon sun ragu, farashin kamuwa da cututtukan zuciya kamar hauhawar jini, cutar zuciya da gajiya suna karuwa cikin sauri.
2. Matsalolin zuciya da suka shahara a lokacin canjin shekara da dalilan su
1. Hauhawar jini
Yayin da shekaru ke ƙaruwa, sassaucin jijiyoyi yana raguwa, tare da rashin tsarin abinci mai kyau, ƙaruwar rashin motsa jiki da canjin yanayi, yana haifar da ƙarfi na jijiyoyi da hauhawar jini.
2. Koyon mai (hawan cholesterol da hawan triglyceride)
Raguwar estrogen da testosterone yana janyo jinkirin metabolism na mai, wanda ke haifar da taruwar LDL da triglyceride, yana haifar da toshe jijiyoyi.
3. Karkatar da jijiyoyi
Tarin mai a cikin rukunin jijiyoyi yana haifar da gurgunta yayin da lokaci ke wucewa, yana shafar ingancin zuciya wajen ƙirƙirar jini ga hukumar.
4. Gajiya
Zuciya ba ta da ƙarfin da ya dace don tura jini, yana haifar da raunin hannu, numfashi mai wahala, da bayyana zafi na jiki, wanda shine ɗaya daga cikin manyan dalilan mutuwa a tsaka-tsakin shekaru.
3. Tsara shirin abinci mai daidaito da aikace-aikace
Abinci shine ginshikin daidaita lafiyar zuciya da jini, don rigakafin gajiya. Ga jagororin shirin abinci mai daidaito ga maza da mata a lokacin canjin shekara:
(a) Abinci na duka (Whole Food Diet)
Ana ba da shawarar a ci abubuwan abinci na asali masu inganci, kamar shinkafa mai launin zinariya, oats, dankalin turawa, da sauran hatsi; kayan lambu masu launin kore, karas, tumatir, da broccoli; tsaba dabino (walnuts, flaxseeds, non-salt almonds); samfurin wake kamar tofu, bawa, da edamame.
(b) Abinci mai ɗan gishiri
Ana ba da shawarar adadin sodium na kowace rana ya zama ƙasa da 2,400mg. A rage yawan abinci mai sarrafawa da gishiri na kayan daki, ana iya maye gurbinsu da soy sauce mai ƙarancin sodium, ruwan lemun tsami, sabbin ganyayyaki ko barkono.
(c) Abinci mai ɗan fiber
A ci tsakanin 25-35g na fiber a kowace rana daga hatsi, kayan lambu da wake. High fiber yana taimakawa wajen kula da jini da rage sha'awa cholesterol.
(d) Mai inganci mai kyau daidai
Zabi man zaitun, canola, da mai na kifi a matsayin mai na dafawa. Hanyoyin mai suna daga kifi mai zurfi (kifi mai launin zinariya, sardines), avocados, walnuts, kuma a guji mai na dabbobi da trans fat (mealdas, butter, abinci mai soya).
(e) Jan hankali ga protein
Ana buƙatar protein na yau da kullum bisa ga nauyi (0.8-1.2g/ kilogram), yana iya zama daga kaza, kifi, samfurin wake, samfurin madara mara mai ko kwai. Daban-daban protein daga dabbobi da shuke-shuke waɗanda aka jarraba a hankali don hana karuwar jini.
(f) Yawan potassium da magnesium
Banana, spinach, pumpkin, da nut suna da yawan potassium da magnesium, wanda ke iya taimakawa wajen daidaita bugun zuciya da rage hauhawar jini.
(g) Hakanan a karu da antioxidants
Anthocyanins, flavonoids, vitamin C, da E waɗannan sunadarai masu zama na halitta suna taimakawa wajen jinkirta gurgunta jijiyoyi. Ana ba da shawarar a ƙara yawan blueberries, purple grapes, green tea, bell pepper, da kiwi.
4. Tsarin gyara abinci da daki-daki na aiki
1. Tsayar da shirin abinci na kowace rana
Shawarar karin kumallo: oats da madara mara mai tare da 'ya'yan itace da ƙwayoyi
Shawarar abincin rana: shinkafa mai launin zinariya tare da kifi mai gasa, kayan lambu da tofu soup
Shawarar abincin dare: quinoa salad tare da gasa chicken breast, tumatir, cucumber, da man zaitun
Ana iya zaɓar karin abinci daga kiwi, walnuts, da dankalin turawa.
2. Kula da nauyi da daga
Auna nauyin kowane mako sau biyu, da tabbatar da yawan daidaitaccen (matan <90cm, maza <80cm) don auna haɗarin mai na ciki.
3. Gina jerin siyayya na abinci mai kyau
Kada a sayi abincin nama da aka sarrafa, abubuwa masu sukari, kwandon abinci, mai gasa, kuma zaɓi sabbin kayan lambu, hatsi, da tushe mai ƙanƙara.
4. Kiyaye shan ruwa
A kula da shan ruwa tsakanin 1500-2000ml a kowace rana, ka guji abubuwan da suka ƙunshi sukari da kuma yawan caffeine.
5. Hanyar da ba ta da magani da shawarwari na sarrafa kai
1. Motsi na yau da kullum
A yi aƙalla mintuna 150 na motsa jiki mai tsanani a kowane mako (fara hanzari, iyo, gudu, hawa keke), tare da haɗa ƙarfin gwiwa a kowace mako sau biyu. Motsa jiki yana ƙara ingancin tura jini a zuciya, inganta hauhawar jini da lipid, da rage haɗarin gajiya.
2. Taimakon sauti na lafiya
Ana ba da shawarar jin sautunan gida (kamar ruwa, karar tsuntsaye), ko Sautukan tunani kamar 432Hz ko 528Hz, a duk minti 20-30 na kowane mako a 3-4 don rage damuwa, daidaita tsarin aiki da dai sauransu.
3. Gudanar da damuwa
Yi tunani na minti 5-10 na kowace rana ko yin yoga wanda zai taimaka wajen rage yawan hormone na adrenal da rage hauhawar jini.
4. Samun barci mai kyau
Ana ba da shawarar samun barci mai inganci na awa 7-8 a kowace rana, guji dogon lokaci na jiya da cin abinci mai yawa da dare.
5. Taimakon zamantakewa
Shiga cikin ayyukan sa kai, ƙungiyoyin sha'awa don inganta hulɗar mutum da mutum, tare da kyakkyawar tunani na iya inganta karfin zuciya.
6. Shaidar ƙwararru da shawara
Binciken likitanci na zuciya na zamani yana nuna cewa shan yawan kayan lambu da 'ya'yan itatuwa yana iya rage haɗarin kamuwa da cututtukan zuciya da kashi 30% ko fiye. Abincin shuka, abincin Bahar Maliya da hanyar SARDAH (Dab'i Domin Tsaya Hauhawar Jini) an tabbatar da cewa suna rage farashin kamuwa da cututtukan zuciya da gajiya. Jagororin ƙasa suna ba da shawarar cewa maza da mata a lokacin canjin shekara su mai da hankali ga abinci mai ƙarfi, mai gishiri kaɗan, antioxidants da abinci duka, tare da haɗin gwiwar canje-canje a cikin salon rayuwa don samun nasarar rigakafin cututtukan zuciya.
7. Magungunan halitta da taimakon hanya
1. Magungunan shuke-shuke
Wasu shuke-shuke kamar fish mint, calendula, turmeric, ginger, da purslane suna da halayen antioxidant na halitta da kuma faman jijiyoyi. Shin shayin calendula da ruwan lemun tsami a kowane rana na 100-200ml na iya ƙara ƙarfin jijiyoyi.
2. Maganin turare
Ana yin turare da bayanan lavender, bergamot da oranj a cikin rafin ƙafa ko ɗakin, na 20 mintina zai taimaka wajen rage damuwa da kuma rage hauhawar jini.
3. Samun hasken rana daidai
Ayyukan waje na minti 10-20 a kowace rana yana haifar da ƙarin vitamin D wanda zai taimaka wajen shaƙar calcium da ƙarfafa zuciya da ƙashi.
8. Sabbin dabarun rigakafin gajiya da shawarwarin likitanci
1. Yin tsarin ganowa da duba na yau da kullum
Bayan canjin shekara, ana ba da shawarar yin ECG, lipid, hauhawar jini, aiki da jini da tantance aikin thyroid a kowace shekara don gano canje-canje na zuciya.
2. Sarrafa hauhawar jini da lipid
Idan ba a iya inganta lamarin ta hanyar abinci da motsa jiki ba, likita zai iya la'akari da bayar da karamin kwayoyi daidaitawa, ko rage lipid. Hakanan a tabbatar da cewa ana gudanar da magani tare da gudanar da salon rayuwa.
3. Sarrafa glucose don kauce wa karuwar insulin
Ciwon sukari da rashin juriya na insulin suna faruwa yawanci tare da canjin shekara, ana ba da shawara a zaɓi abinci mai ƙarancin GI, kamar shinkafa mai launin zinariya, dankalin turawa, da fulawar whole wheat.
4. Rike nauyin jiki daidai
Kowane kilo da aka rage yana taimakawa wajen rage nauyin zuciya da hauhawar jini daga 0.5-1mmHg, wanda ke tasiri wajen rigakafin gajiya.
5. Hana shan taba da yin amfani da giya mai hankali
Daina shan taba za ta iya raya jikin jiki da ƙarfafa damar hormones na jiki. Yin amfani da giya ya kamata a iyakance (kofi <1 cup a kowace rana), yawan shan giya na iya kawo tangarda ga hormones da ayyukan jiki.
9. Koyon ingancin kai da cikakken ingancin rayuwa
1. Kyakkyawan tunani
Yayin da canjin shekara ke kawo matsi, yana da kyau a gina kyakkyawar yanayi, don ganin a matsayin mutum da kuma gwani mai jure wannan.
2. Koyon sabbin ƙwarewa
Amfani da lokacin koyan girki, shuka, zane, kiɗa, yana taimakawa wajen kiyaye jin daɗi da tunani.
3. Yin motsa jiki na safe
A yi hanzari a ciki ko a kusa da filin shakatawa, samar da dammar jin dadin saƙa a jini ko na zuciya.
4. Rubutun lafiya a kullum
A yarda da rubutun tsarin abinci, motsa jiki, da auna nauyi da hauhawar jini, don ci gaba da lura da ƙarin cigaba da inganta jiki.
Kammalawa
Canjin shekara wani lokaci ne mai sauƙi da kuma lokacin gina sabbin tushe don lafiya. Ta hanyar tsara abinci, motsa jiki na kai da kuma gudanar da halayen halin jiki, za a iya inganta lafiyar zuciya da jini sosai, da kuma rigakafin gajiya. Bi waɗannan shawarwarin da dabaru don samun lafiya da kuzari a kowace rana, da tara ƙarin kuzari don inganta ingancin rayuwa a nan gaba.