Hawan jinkirin shekaru wani muhimmin canji ne na jiki a cikin tsawon rayuwa, wanda bai shafi mata kawai ba, har ma da maza. Ko da a cikin hawan jinkirin shekaru, maza da mata suna fuskantar canje-canje na kuzari, gajiya da jinkirin motsi, wanda akasarin ana danganta su da canje-canje a hormone, tsufa da damuwa na rayuwa. Amma dalilan da suka fi zurfi, yawanci suna da alaka da rashin daidaito na abinci, rashin samun isassun abubuwan gina jiki. Wannan rubutu zai mai da hankali kan shirin abinci mai daidaito, ta hanyar tsarin tsara yadda za a yakar ƙarancin kuzari a lokacin hawan jinkirin shekaru, inganta jin dadin jiki da ingancin motsi, tare da bayar da shawarwari dabam ga maza da mata, tare da bayanin kowane mataki da bangare, don taimakawa masu karatu su samu kyakkyawar fahimta kan gyaran jiki.
1. Nazarin matsalar kuzari da gajiya a lokacin hawan jinkirin shekaru
A cikin nazarin likitanci, mutane da yawa masu shiga hawan jinkirin shekaru suna yawan bayyana gajiya mai dorewa, wahalar tashi daga barci da saukin gajiya, har ma sun ji jinkirin motsi ko rashin karfi a ayyukan yau da kullum. Ga mata, wannan yanayin yana tare da raguwar estrogen da karuwar haɗarin; yayin da maza suna fuskantar raguwar testosterone a kowace shekara.
Babban nazarin musababbin jiki:
1. Canje-canje na hormone: Matar suna fuskantar raguwar estrogen da progesterone a lokacin hawan jinkirin shekaru, wanda ke shafar daidaitaccen kwayoyin halitta, yana kawo gajiya da jinkirin motsi. Maza suna fuskantar raguwar testosterone, wanda ke rage karfin jiki da yawan kuzari.
2. Raguwar saurin metabolism: Tsufa da gajiya daga hormone suna sa cewa basal metabolic rate yana raguwa, wanda zai iya haifar da rashin kuzari.
3. Raguwar ingancin barci: Ana samun gajiya mai yawa daga gajiya da gajiya a lokacin dare, wanda ke haifar da rashin samun saukin barci da daidaitawa, yana haifar da rashin kuzari a lokacin rana.
4. Matsalar shaƙa: Muradin cin abinci yana raguwa a saboda ƙarfin jiki da canje-canje a hormone, wanda ke hana jiki samun muhimmancin gina jiki da ake bukata.
5. Damuwa na tunani da tsarin rayuwa: Karuwar hormones na damuwa, rage yawan motsi da damuwa na tunani suna iya kara tsananta matsalolin gajiya da jinkirin motsi.
2. Tsarin abinci mai daidaito - mataki na farko don hawan jinkirin shekaru
Don inganta jirgin ku da karfin motsi ta hanya mai inganci, abu na farko shine gina tsari na abinci mai daidaito. Ana ƙara yawan abinci, daidaiton abubuwan gina jiki da hanyoyin aiwatarwa.
1. Tsarin abinci
(1) Rarraba makaman abinci
- Furotin: Ingantaccen furotin yana taimakawa wajen kula da adadin tsoka (ana ba da shawarar 1.2~1.5 gram kowace kilo na nauyi), za a iya amfani da nama na kaza, kifi, tofu, madara, da kwai. Samun isasshen furotin yana rage asarar tsoka da inganta metabolism.
- Carbohydrates masu haɗari: Zaɓin shinkafa mai launin zinariya, oats, dankalin turawa, da bread na hatsi suna da tasiri wajen bayar da kuzari na dogon lokaci, suna guje wa tasirin jinin da zai iya jawo gajiya.
- Kyakkyawan mai: Gawawakan kwayoyi, flaxseeds, man zaitun, da kifi na teku (mackerel, salmon), suna ƙara Omega-3 fatty acids, wanda ke yaki da ƙwayoyin cuta da tonon kayan jiki, yana haifar da inganta tunani da karfi.
(2) Koyon cin ganyayyaki da fruits
- A kalla kashi 5 na ganyayyaki da fruits kowace rana, tare da haɗuwa da launuka (mai ƙarfi, ja, ja, rawaya, orange), don tabbatar da shan isashshen vitamin A, C, E, polyphenol da fiber, yana inganta lafiya na hanji da kuma ƙarfin jiki.
(3) Yawan ruwa
- Sha kimanin 2000c.c. na ruwan zafi a kowace rana, tare da shan shayi na ganyayyaki ba tare da sukari ba (kamar chamomile, mint, da vervain) don inganta metabolism da kuma taimakawa wajen shan ruwa da yawa da kuma yawan fitsari.
2. Inganta abubuwan gina jiki masu mahimmanci
(1) B-group vitamins - Tsarin goyon bayan kuzari
Vitamins B (B1, B2, B3, B5, B6, B12, folate) suna da mahimmanci ga metabolism na kuzari, rashin su na iya zama gajiya da yunƙurin tunani. Ana ba da shawarar a haɗa da ganyen launin mai ƙarfi, hatsi, ganyayyaki, da hanta cikin kowace rana. Idan gajiya ta bayyana, za a iya samun karin vitamin masarufi daga likita.
(2) Magnesium - Maɓallin rage haɗin kai da tsoka
Magnesium na taimakawa wajen shakata jijiya da tsoka, yana inganta ingancin barci. Yin amfani da ayaba, seeds na pumpkin, dark chocolate (sama da 70%), da seeds na sunflower yana taimakawa wajen shakatawa da inganta gyara a lokacin dare.
(3) Iron, zinc, copper - Ingantaccen sarrafa elements masu mahimmanci
Matar masu hawan jinkirin shekaru suna yawan samun asarar ƙarfe, ana shawarta su sha kimanin jinjirin ja, ganyayyaki masu launin zinariya, da ganyayyaki. Zinc yana taimakawa wajen karfafa jiki da dawo da jiki, ana iya cin oysters da pumpkin seeds. Copper yana taimakawa wajen halittar jini da kuma kawar da radicals masu haɗari, za a iya samun su daga sesame, kwayoyi da hatsi.
(4) Vitamin D da calcium - Kariyah kannan kasussuka da goyon bayan karfi
Ana ba da shawarar a fuskanci hasken rana na mintuna 15~30 a kowace rana, ta hanyar cin sardine da aka yi mai, cuku, low-sugar yogurt da ganyayyaki masu launin zinariya. Idan babu isassun lokaci a waje, za a iya samun karin vitamin D daga rubutun likita.
(5) Abubuwan gina jiki masu kariya
Vitamin C, E, da beta-carotene suna da ikon hana tsufa, suna inganta aikin kwayoyin sadarwa, suna taimakawa wajen yakar jinkirin motsi.
3. Tsarin aiwatar da ingantaccen gina jiki
1. Rubuta bayanan abinci na kwana guda uku, nazarin adadin kuzari da abubuwan gina jiki, gano bambance-bambancen cin furotin, ganyayyaki, kyawawan fats da minerals masu mahimmanci.
2. Tsara jerin abincin mako guda, da ya ƙunshi furotin a kowace abinci (100~150 grams), kwano ɗaya na ganyayyaki, rabi na hatsi, proizvoda si da 2 tablespoons na kwayoyin.
3. Zaɓi kayan abinci na launuka daban-daban a kowace abinci don guje wa nau'in abu daya da shirin abinci mai ɗorewa.
4. Yi amfani da hanyar dafawa mai zafi (quick fry, blanch, tsp) don guje wa asarar gina jiki.
5. Kowane mako 2~3 a haɗa kifi na teku da legumes, don ƙara Omega-3 da furotin mai shuka.
6. A kalla minti 15 na motsa jiki a waje da sha sinadarin karfi vitamin D.
4. Hanyoyin inganta kuzari da ji na sauti
1. Sautin jijiya
Bincike na musamman yana nuna cewa sautin kiɗa yana da tasiri mai kyau a cikin canza saurin kwakwalwa da inganta kuzari. A ba da shawarar a saurari kiɗan mai launin halitta 528 Hz ko ƙarin sauti na halitta (ƙarar ruwan sama, tsuntsaye a cikin daji, kogi) a kowace safiya ko lokacin hutu na rana. Wannan sauti yana taimakawa wajen gyaran jiki da rage damuwa, ana ba da shawarar a saurare shi na minti 20~30, a ci gaba na makonni 1~2 yana nuna karin kuzari. Za a iya amfani da aikace-aikacen sauti ko bincika kan YouTube don samun kiɗan 528Hz na hutu kuma a haɗa tare da yoga ko yin ƙugu.
2. Tsarin man ƙanshi
Amfani da man lemun tsami, grapefruit, da rosemary (kowane guda 3) a cikin injin ƙanshi ko ado mai ƙanshi yana taimakawa wajen ƙara hankalin jiki, yana rage gajiya da jiki.
3. Numfashi mai motsi
A hankali sha naƙasa (4 seconds), jira (4 seconds), hankali ƙara ruwan hanci (8 seconds), kuma a maimaita wannan akalla sau 10~15 a kowace rana. Wannan hanyar tana da tasiri wajen daidaita tsokar jijiya, yana ƙara adadin oxygen na kwakwalwa, yana inganta rashin ƙarfin gwiwa da rashin kuzari.
5. Shawarwarin kariya masu amfani ga kai
1. Kula da mtuddo, guje wa yin barci mai ƙauri, yana iya taimakawa gina jiki da gyara jiki daidai.
2. Rage amfani da sukari, abinci mai so, da kuma jinjirin ja, domin amfani da za'ayi wajen steaming, cooking, da mixing.
3. Sarrafa shan giya a kowace mako ba fiye da 1~2 ba, a kowane lokaci ba fiye da 150ml na giya, guje wa tasirin da za a iya yi wa barci da metabolism na hanta.
4. Yi ƙoƙari a cikin ayyukan rukunin: kamar tafiya, tai chi, ƙaura na rawa, don inganta jini da inganta saurin amsawa na jijiya da tsokar.
5. Gudanar da damuwa: aiwatar da tunani akai-akai, karanta littattafai na so, ko shiga cikin gina lambu, don rage mummunan tasirin hormones na damuwa.
6. Shawarar inganta lafiya da kariya
1. Tsarin jiki mai ƙima (tana buƙatar gwajin likita)
Matar na iya la'akari da ƙaramin tsarin maganin hormone don inganta gajiya da tsokar tunani; maza na iya duba cewa suna neman inganta testosterone, amma yana bukatar duba prostate da hanta da jinin akai-akai don tabbatar da inganci.
2. Binciken abubuwan gina jiki
Ana ba da shawarar zuwa cibiyar gina jiki don duba lafiyar jini na ƙarfe, magnesium, zinc, vitamin D, B12 da dai sauransu, bisa bashi don inganta shirin haɗin gina na mutum.
3. Gwaje-gwajen Sin
Likitan Sin wanda ke da kwarewa zai iya sarrafawa tare da magungunan gargajiya, kamar na hakhari, ginseng, angelica, goji, wanda shine mai ƙara kuzari daɗa, amma a buƙatar ƙwararrun jihar.
4. Kyakkyawan horon aikin gina jiki
Tare da malami na horon jiki, ku tsara aikin aikin jiki da motsa jiki da ya dace da mata da maza na shekaru, tare da ci gaba a hankali wajen gina ƙarfi da ƙarfin jiki.
7. Hanyoyin gina jiki da inganta jiki
1. Gudanar da kalandar abinci
Yi amfani da aikace-aikacen wayar hannu don rubuta karin abinci da motsa jiki a kowace rana, a karshe lupa la'akari da ɓangarorin da ba su da daidaito.
2. Gudanar da burin ba tare da rauni ba
Tsara "one health goal" a kowane wata (kamar kara yawan fruits da ganyayyaki guda 2, motsa jiki na 3 a mako), don yin juriya don daukar halaye masu kyau.
3. Koyi da iyali
Gayawa sauransu ko yara su shiga ƙungiyar cin abinci da motsa jiki, don goyon bayan juna da tunatarwa don guje wa yin saurin.
4. Kimanta gajiya da inganci
A kowace mako, nazarin barci, nauyi, yanayi, da ƙarfi don gano matsaloli cikin lokaci, don sarrafa tantancewa da samun mafita.
8. Kammalawa da jagorar kammala
Hawan jinkirin shekaru ba ya tsaya kawai ba don jurewa, yana zama dama mai kyau don fuskantar canjin tare da ingancin abinci, karin gina jiki, da gyara tsarin rayuwa. Duk maza da mata, idan suna iya sarrafa abinci cikin ilimi, gudanar da kayan gina jiki na mahimmanci akai-akai, tare da haɗe da sauti, motsa jiki da jimlar gudanarwa na damuwa, za su iya rage gajiya, inganta kuzari da inganci na motsi, suna samun sabon zama a cikin zaman jin dadin jiki. Za a iya yin amfani da waɗannan ƙa'idodin a cikin tsarin yau da kullun, duba su akai-akai, za ku ga hawan jinkirin shekaru yana iya zama sabuwar fahimtar samun ƙarfin jiki.