Yi ƙoƙarin sababbin abubuwa, metabolism da sarrafa nauyi: mallakar dabarun gina abinci na kirkire-kirkire don fuskantar ƙalubalen daidaiton nauyi
Matsalar raugawa ba ta shafi mata kawai ba, maza ma na fuskantar canje-canje na jiki da na tunani a wannan matakin rayuwa. Ɗaya daga cikin manyan matsalolin da ke damun maza da mata a wannan zamani, ba shakka, shine ƙalubalen raguwa na metabolism da sarrafa nauyi. Maza da mata a tsaka-tsakin shekarunsu suna jin karin nauyi, mai nauyi a cikin ciki da wuya mai ƙarfin jiki su tabbatar da ingantaccen shiri da suka yarda kafin. Mecece asalin wannan? Canje-canje a tsarin cikin jiki da metabolism suna faruwa tare da karuwar shekaru, kuma sauyin hormone yana shafar adana mai, ƙimar yawan ƙarfin jiki da yawan sha'awar abinci. Ta yaya za mu yi wa canje-canje a metabolism na mata da maza a lokacin ruwan haila, da aiwatar da sababbin dabarun gina abinci da juriya ga sababbin abubuwa, don haka mu iya fuskantar ƙalubalen daidaiton nauyi? Wannan rubutun zai zurfafa bincike a cikin dalilan da ke haifar da karuwar nauyi a lokacin ruwan haila, tare da haɗa sabbin bayanai daga masana da binciken likita, da bayar da kyakkyawan shawarwari masu amfani da ƙarin tsanani, don taimaka maka dawowa da fatara da kwarin gwiwa a sabon matakin rayuwarka.
1. Ruwan haila da canje-canje a metabolism: hadaddun tsarin da aka tanada ga jinsi
(A) Halayen metabolism na mata a lokacin ruwan haila
Ana samun ruwan haila ga mata a tsakanin shekaru 45 zuwa 55, babban halin shi ne rage hormone na mata estrogen, da raguwar aikin ovaries. Tasirin wannan canjin jiki yana bayyana a fannoni masu zuwa:
1. Raguwa a ƙimar metabolism: Ƙimar metabolism na tushe (BMR) na raguwa tsakanin kashi 2-3% duk shekara 10. A farkon lokacin ruwan haila, saboda raguwar estrogen, mai yana zaune cikin ciki da cikin ƙwayoyi, wanda ke haifar da canje-canje masu nunawa a jiki.
2. Raguwa a yawan tsokoki: Matan suna rasa wasu fa'idodi na metabolism a cikin ƙwayoyin leda a yayin da shekaru ke ƙaruwa ba tare da kariya daga estrogen ba, wanda ke haifar da raguwar yawan tsokoki akai-akai, wanda ke rage ikon jiki na ƙone kalori.
3. Ƙarin sha'awa da damuwa: Estrogen yana da alaƙa da serotonin da ke cikin kwakwalwa, lokacin da estrogen ya ragu, damuwa da jinɗin damuwa suna iya ƙaruwa, wanda ke haifar da "cin abinci na jin ɗanɗano."
(B) Canje-canje a metabolism na maza a lokacin ruwan haila
Ana kiransa "raha na maza kariya ga yanayi," ya faru ne a bayan shekaru 40, yana bayyana a cikin raguwar testosterone. Wannan yana haifar da:
1. Ƙarin adana mai: Raguwar testosterone yana haifar da rage yawan tsokoki, wanda ke haifar da ƙara mai a cikin ciki, kuma ƙwayoyin mai suna suna iya haifar da tasirin ƙara jiki, wanda ke shafar juriya ga insulin, yana haifar da cutar metabolism.
2. Raguwa da ƙarfin kuzari: A cikin jihar rage testosterone, dukkanin ƙarfin jiki na raguwa, yana haifar da rage yawan cin abinci a kullum, wanda ke haifar da ƙarin nauyi.
3. Tsarin metabolism mai rarrabawa: Kamar raguwar estrogen, maza suna fuskantar ƙarin sha'awa da cin abinci mara kyau yana faruwa saboda damuwa mai tsanani.
2. Binciken dalilin karuwar nauyi: haɗin kai na abubuwa masu yawa
A lokacin ruwan haila, komai jinsi, akwai haɗin kai na hadarin abubuwan da ke haifar da karuwar nauyi. Abubuwa na yau da kullum sun haɗa da:
1. Raguwa a ƙimar metabolism: Wannan shine babban dalili, yana faruwa a dukkanin shekaru, amma a lokacin ruwan haila yana faruwa da karfi.
2. Ta'azzara hormone: Raguwar estrogen ga mata, raguwar testosterone ga maza, suna shafar rabon mai da metabolism.
3. Raguwa a ingancin barci: Ruwan haila yana haifar da rashin barci, tashi da dare, wanda hakan yana haifar da jinkirin tsirrai na barci da ci gaban sha'awar abinci, yana haifar da cin abinci fiye da kima.
4. Damuwa da koke-koke: Damuwa mai tsanani yana haifar da ƙarin cortisol, yana haifar da adana mai a cikin ciki.
5. Raguwa a aikin jiki saboda shekaru: Wasiƙun jiki da ciwo suna iyakance motsi, wanda ke yawan karuwa a cikin karancin metabolism.
6. Tasirin zama na gargajiya: Maimaita cin abinci na gajiya yana sa jiki ya shiga "yanayi na yunwa", yana jinkirta metabolism, yana haifar da dawowa da nauyi.
3. Sabbin dabarun gina abinci: Fara sababbin tunani akan metabolism da sarrafa nauyi
(A) Hanya ta hanyar daskararre lokaci: Sarrafa lokacin cin abinci
Ka’idojin daskararre ya haɗa da gajarta lokacin cin abinci na yau da kullum, rage bayyana insulin, yana sa ya inganta zabar mai da tsari na kwayoyin halittar. Ana bada shawarar amfani da tsarin "16:8", wato cin abinci na awanni 8, da yin azumi na awanni 16.
Tsarin bayani:
- Ana ba da shawarar ci abinci daga 10 na safe zuwa 6 na yamma, sauran lokacin yana amfani da ruwa ko shayi na ganyayyaki ne kawai
- Yi amfani da protein da kayan lambu masu ƙarancin glycemic index, guji yawan sukari da ƙwayoyin walƙiya
- Ka tabbata ka kiyaye nazarin motsa jiki na akalla kwanaki 4-5, ci gaba na makonni 8, tare da motsa jiki mai ma'ana
- Ba da hankali: Matan da suke dauke da jiji, masu cututtuka na jiki, masu ciwon hanta da koda, suna bukatar shawarar masani kafin aiwatar
(B) Tsarin abinci mai yawan protein, ƙananan ƙwayoyin walƙiya
Protein na hana asarar tsokoki, yana ƙara jin dadin cin abinci, shine kọban gina abinci na lokacin ruwan haila. Ana ba da shawarar samun yawan protein a kowace rana shine 1.0-1.2 gram/kg na nauyi, a raba shi don tabbatar da amsoshin jiki.
Misalin amfani:
- Karin kumallo: kwai mai ruwa guda 2, yogurt na Greek, grams 30 na quinoa
- Abincin rana: nonon nama na kaza 150 grams, broccoli, hummus
- Abincin dare: kifi mai dafaffen salmon, spinach, sweet potato 50 grams
- Snacks: shayin protein mai lamba, 10 grams na nuts (almonds, walnuts)
(C) Abinci mai tasiri da daidaita kwayoyin cuta
Sabbin bayanai sun nuna cewa yawa na kwayoyin cuta a cikin hanji yana da alaƙa da metabolism da nauyi. Ana ba da shawarar cin abinci mai yalwa da probiotics da prebiotics, kamar yogurt, kimchi, kombo, da samfuran fermented na soya.
Shawarar takamaiman:
- Ana iya cin yogurt na halitta 150ml a lokacin cin abinci
- Abincin rana ko na dare tare da 50 grams na kimchi mara sukari ko miso
- A ko'ina kimanin 25 grams na fiber a kowace rana (shinkafa, oats, kale)
(D) Gudanar da ruwa mai hulɗa amintattun
Shan ruwa yana da matuƙar mahimmanci wajen haɓaka motsi na hanji, da kuma tsarin metabolism. Matan a lokacin ruwan haila suna buƙatar kulawa da kuma kiyayewa daga zafiƙi da rashin cin abinci.
Shawarar takamaiman:
- Ana shan ruwan daskarewa 2000ml-2500ml a cikin sauri na lokaci
- Idan akwai ƙara yawan fitsari na dare, za'a rage yawan ruwa bayan cin abinci
- Haɗa lemon tsami, ganyen mint, da ruwan ferments na cranberry don canje-canje na ɗanɗano
(E) Shawarar da yawa na ƙananan gina abinci
Vitamin D, vitamin B, magnesium, da zinc suna da matuƙar muhimmanci wajen daidaita hormones, samar da kuzari, da shawo kan damuwa. Matan sun fi bukatar karin calcium domin hana osteoporosis, yayin da maza suna buƙatar kulawa da yawan zinc don riƙe a cikin testosterone.
Tsarin samun sinadaran:
- Calcium: madara sabuwa 250ml, ƙananan kifi mai gishiri, yawancin ganyen launin kore kowane yini
- Vitamin D: shan rana na minti 15 ko shan 2000IU na karin sinadarai
- Vitamin B: shinkafa mai huda, peas, prawns
- Zinc: danyen seeds 10 grams, powdered black sesame 20 grams
4. Hanyoyi da jiyya na jiki da jinya na halitta
(A) Cikakken bayani akan kiɗan
Hankali ya tabbatar da cewa kiɗan lagowa a cikin 405Hz-528Hz yana rage tashiwar gajiya ta sympathetic, yana haifar da yanayin shirya abinci da kuma inganta jin dadin cin abinci. Ana ba da shawarar a mai da hankali wajen saurara a koyaushe na mintina 30, mafi kyawun lokaci shine bayan cin abinci, kafin kwanciya.
Hanyoyi takamaiman:
- Sauke App "Frequency Nature" ko "Deep Meditation", zaɓi sautin 528Hz
- Nemi wuri mai shiru ka kwanta, ka numfasa hankali, ka mai da hankali ga melodi
- Ana iya ci gaba da wannan na tsawon kwanaki 21 don zama lokaci na jiyya na kiɗa
(B) Aromatherapy da sarrafa tunani
A cewar binciken ƙungiyar ƙwararru na aromatherapy, grapefruit, bergamot, da rosemary, lavender suna da ƙwarewar taimakawa barci da daidaita sha'awa, musamman ga wanda ke fuskantar damuwa bayan dare ko lokacin cin abinci mai ƙarin zaki.
Hanyoyin amfani:
- Kowane dare kafin kwanciya, zuba 3 drops na lavender essential oil a cikin ruwa mai zafi don shaka shi
- Amfani da rosemary ko citrus essential oils a cikin wurin aiki na mintuna 10-15
- Yin masu lami a cikin ciki tare da 2 drops na lavender + 3 drops na jojoba oil, lalu lokaci zuwa lokaci
(C) Koyi da jin kai da tunani akan cin abinci
Yin tunani a hankali akan kowane ɗanɗano, kyawawan lafiyar abinci da ƙanshi yana taimakawa wajen rage cin abinci fiye da kima, yana ƙara jin daɗin cin abinci.
Matakai masu zurfafa:
- Kafin cin abinci, rufe idanunka ka yi numfashi na zurfi sau 3, cikin zuciyarka ka faɗa "sanin abinci"
- Yawan ƙura kowanne 15-20, ka tabbatar da cewa abinci yana shiga cikin ciki.
- Tsawon lokacin cin abinci zuwa 20-30 minti, da cire waya da na’urori daga kai.
5. Sabbin nasarorin motsa jiki da salon rayuwa
(A) Horon juriya a matsayin babban ma'auni: ƙara ƙarfin gina
Tsokoki suna ɗaukar nauyi a cikin metabolism tushe. Ana ba da shawarar maza da mata su yi horo na juriya akalla 2-3 a mako, kowane tayi 30-40 minti, mai ƙarfi a tsakanin rashin ƙarfin gwiwa da ƙarfin motsa jiki (sawun kashi 12-15, kashi 3-4), don manyan tsokoki kamar sassa na jiki masu girma.
Tsarin haɗin gwiwa:
- Squats, Bulgarian split squats, deadlifts, rowing, push-ups
- Yana yiwuwa a yi amfani da rigor na gida ko dumbbells
- Bayan an gama motsa jiki, a ƙara ruwan protein don saurin dawo da lafiya
(B) Haɗa aikin maddamar lokaci (HIIT)
Ana gudanar da wannan akalla sau 2 a mako, kowane 20 minti, ana yin gasa tare da hutu, kamar sauri - hanzarta tafiya, injin hawa - jan hanzari.
Gabatarwar cikakken:
- Fara tare da dumama minti 5, sannan a yi tafiya mai sauri na 90 seconds tare da hanzarta tafiya na minti 2 don kowane zagaye, adadi guda 5
- A ƙare tare da tsawaita numfashi mai zurfi
(C) Karawa ga NEAT na yau da kullum
NEAT (Non-exercise Activity Thermogenesis) ya haɗa da hawa matakala, tsaye tsawo jere jere, motsawa a maimakon hawa keke, da gyarawa gidan. Binciken ya nuna cewa ƙara lokacin yin NEAT daga mintuna 30 na kullum yana iya rage 270 kcal a shekara, wanda ya zama mai da hankali wajen sarrafa nauyi.
6. Shawarwari daga likitoci: samun sabbin ilimi don inganta kai
(A) Kula da bayanan jiki da dabaru na kansu
Ana ba da shawarar a gudanar da kulawa ta kai-tsaye ga ƙidayar mai, juriya ga insulin, da ma'auni na hormones a lokacin duba lafiyya, don a iya gyara tsarin abinci da motsa jiki bisa ga rahoton gwaji na jiki.
(B) Shawarwarin daga masana gina abinci da koyarwar motsa jiki
Idan rashin inganta da kai yanda muke so, ana ba da shawarar neman ƙungiyar ƙwararru don shirya tsarin cin abinci na koyo tare da motsa jiki, don hana koma baya na nauyi da karfafa sha'awa.
(C) Inji ya zama bukata don ƙarin nazarin hormones (kawai idan likita ya tsara)
Wasu mata na ruwan haila na iya yanke shawara akan low-dose hormone therapy (HRT) don warware sarrafa nauyi da hana osteoporosis ba tare da izinin likita ba. Idan testosterone ya ragu sauran maza isar da kadarorin jiki na ilmami da sauran ƙarin nazarori.
7. Kammalawa: Sabbin kwarewa, gudanar da sabuwar al'ada
Ruwan haila wata dama ce ta canji a cikin rayuwa, tare da kalubale da kuma damar sabbin abubuwa. Lokacin da alamomin jiki suka bayyana, dole ne mu damu, mu yi ƙoƙari mu aiwatar da sababbin dabaru daga kyan abinci, horo, jiyya na halitta da kayan jinya na kwararru, haɗa tsari na gina labari na jin kai katako, sannan mu yi nasara ga matsalar daidaiton nauyi. Muna fatan kowanne daga cikin ku da ke shiga ruwan haila, ku yi ƙarshe don karɓar canjin rai, ta hanyar ilimi da aiki, ku ji ƙwarewar sabuwar sadece na jiki da ku sabunta kan ku.