Menopause wani muhimmin mataki ne na canji a rayuwa, wanda maza da mata duka suke fuskantar manyan canje-canje na jiki da na tunani. Baya ga damuwa da aka saba tattaunawa a kansu kamar tashe-tashen fatsar hankali, rage ƙuƙwalwa, da zafin jiki, lokacin menopause tsarin narkewa ma yana fuskantar damuwa, wanda zai iya haifar da nau'ikan rashin jin daɗin ciki kamar nausea, vomiting, tashin zuciya, ciwon ciki, da rashin lafiyar abinci. Bugu da ƙari, sabanin halayen rayuwa da tsarin abinci mai sauƙi, wadanda ke kara motsa kai, ana samun musu ko da menene dadi sai dai da scones na abinci na zamani, wanda hakan na sanya fatar ciki mai matukar wahala [hajjah]. Saboda haka, nazari daki-daki kan matsalolin tsarin narkewa a wannan lokacin yana da matukar muhimmanci, da kuma bayar da shawarwari game da yadda za a yi daidai da sabbin kalubale na abinci, da yadda za a hana da saukaka rashin jin daɗin ciki.
1. Alakar tsarin narkewa da menopause
1. Tasirin canjin hormone kai tsaye
Akwai, da zarar mace ta shiga menopause, yawan estrogen da progesterone daga ƙwayoyin ovaries yana raguwa, wanda ke shafar sarrafa tsokar gabbai da kare lafiyar lalataccen tsarin narkewa. Al'ada al'amurra suna wakana kamar jinkirin fitar abinci daga ciki, rage juyawa na hanji, wanda ke haifar da tashin ciki da rashin jin daɗi.
Ga maza, bayan shiga tsaka mai wuya, testosterone da sauran hormones na maza suna raguwa a hankali, don haka hakan yana jawo raguwa wajen karfin tsokar gabbai, da karancin ingancin sha, wanda hakan yana shafar lafiyar hanji.
2. Raguwa mai alaƙa da shekaru
Ayyukan kayan abinci kamar ciki, hanji, da sauran glands na jiki suna raguwa yayin da shekaru ke ƙaruwa, wanda ke haifar da raguwar ingancin narkar da abinci da sha. Raguwar yawan acidi na ciki ba kawai yana shafar hanyoyin gina abinci ba, har ma yana sa hanji cin gajiyar marasa kyau, yana haifar da tasirin ciwon ciki ko zafin ciki.
3. Tsarin rayuwa da yanayin tunani
Menopause yawanci yana tare da damuwa, tashin hankali, da rashin barci, kuma waɗannan yanayin na tunani suna shafar tsarin jiyayi, suna ƙara haɓaka jin zafi da rashin jin daɗin ciki. Idan ana fuskantar tashin hankali sosai, yana yiwuwa kawo alamuran "syndrome na gabbai" da suka haɗa da jin gaji, zafin ciki, da zirga-zirga.
2. Gwaji sabbin abubuwa akan tsarin narkewa
Tare da kara wayewar kai game da lafiya, da kuma yawan zaɓuɓɓuka na abinci a kasuwa kamar abinci na ganye, tsarin abinci na Mediterranean, da tsarin abinci mai ƙarancin carbohydrates, al'ummar menopause suna gwada sabbin tsarin abinci ko kayan abinci.
1. Canjin tsarin abinci
Canza nau'in abinci da hanyar dafawa na iya jawo rashin daidaiton fitar da enzymes na narkewa, don haka yana haifar da jinkirin narkar da abinci, ciwon ciki, ko zubar da faɗuwar.
Gwada sabbin abinci da suka ƙunshi fiber, kamar babban hatsi, suna yana iya haifar da ciwon ciki ko matsalolin juyawa idan an sauri ƙara rukuni.
2. Canjin karɓar abinci da dairy
Masu cin abinci na ganye suna karɓar ingancin furotin daga wake, za su fuskanci tashin hankali da ziyarar, saboda wasu enzymes na narkewa suna ƙaranci. Idan mutum ya canza yawan dairy, idan har ba su da yawan lactase, za su fuskanci alamun rashin lafiya, kamar zub da jini, jin jiki ko ciwon ciki.
3. Sabbin ƙarin abubuwa ko kayan haɗa
Shigo da enzymes, probiotics, da ƙwayoyin fiber na jiri, idan ba a yi amfani da su bisa ga halayen jiki ba, na iya haifar da sakamako mai kauri, kamar ciwon ciki da jigilar zarra.
3. Binciken tantance radadin da ciwon ciki a menopause
1. Rago na aikin narkewa
Saboda raguwar fitar da ruwan ciki da rage saurin yin juyawa, abinci tana da sauƙin riƙewa a ciki na wani lokaci, wanda ke ƙara tasiri zafi da zazzabi.
2. Canjin hormones
Halin da ya shafi hormones na mata yana kara jinƙai ga na'urorin jiki na ciki, yana sa wasu su fuskanci "matsalar janab" bayan cin abinci mai yawa.
3. Kwayoyin magani
Menopause yawanci yana tare da ciwon jinya (kamar hawan jini, osteoporosis) wanda ke buƙatar a ba wa magani, wasu magunguna (kamar bitamin, magungunan kashe lafiya, da magungunan rage hawan jini) suna da tasirin jiki, wanda ke haifar da radadi da ƙara tasirin.
4. Yanayin zuciya
Damuwa, baƙin ciki da raguwar ingancin barci suna shafar aikin ciki na al'ada, wanda ke bayyane a matsayin radadi, da jinkirin zubar da jini.
4. Taimakon sabbin kalubale na abinci da dabarun rigakafi ga rashin jin daɗin ciki
1. Gudanar da tsarin canjin abinci
Sabon tsarin abinci yana buƙatar a shigo da shi kawaice, karɓar sabbin abinci bisa ga kwayar lokacin daukar sabbin abinci, da nazarin sakamakon cikin sati.
Idan kuna son gwadawa da abinci mai yawan fiber, ya kamata ku ƙara gram 5 na fiber duk bayan kwanaki uku tare da shan ruwa mai yawa (kifi 2000cc ko fiye a kowace rana).
2. Rijistar abinci
Ana ba da shawarar ga al'ummar menopause da su rubuta abinci na yau da kullum, jikin ciki da canje-canje na tunani, don samun shawara game da dalilin rashin jin daɗi, da neman sabbin tsarin abinci.
3. Hanzarta motsa jiki don ƙara karfin jiki
Ayyuka masu sauƙi kamar tafiya sauri, yoga, tai chi ko gudu sau uku zuwa biyar a mako, na tsawon minti 30-45, yana taimakawa zurfin juyawa. Ana ba da shawarar a yi tafiya a ƙarshen 30-60 minti bayan cin abinci, a guji hutawa ko yin motsa jiki mai tsanani.
4. Kulawa da jin daɗin hali da jin ƙarin rashin damuwa
Ta hanyar yin aiki mai nutsuwa, yin shakar iska mai zurfi, ko kunna 528Hz (wanda aka gudanar da nazarin kiɗa don haifar da daidaituwa da tsarin jiyayi) a cikin minti 15-30 kowace dare, ta hanyar amfani da kayan jin kāri don rage hatsarin da kuma daidaita tsarin ciki.
5. Taswirar hanyoyin magani na dabi'a da shawarwari
1. Jin kai
Wasu melodi suna tabbatar da cewa suna zama da jiki, suna rage fargaba bisa la'akari da 528Hz, suna rage jin zafi da rashin jin daɗin cikin jiki. Kowane dare kafin barci, zaku iya yi amfani da na'urar jiki mai kyan gani don jin kai na minti 20-30, idan aka yi haka na makonni uku, kuna iya fuskantar ƙaruwar jin jin daɗin cikin jiki da inganta barci.
2. Hanya na jin kunar
Ana iya gudanar da hanya na jin kunar da lavender, peppermint, da orange, don inganta yanayi, sau biyu a rana bayan hutu, ko kafin barci tare da kyakkyawan kamshi. Peppermint ana amfani da shi musamman wajen rage radadi da jin zafi. Zaku iya amfani da ruwan peppermint da `yar kwalliya don rageradadi idan ya taso.
3. Yin yin ƙurin mai da jiki
Bayan cin abinci, za ku iya yin dumi tare da ruwan zafi na 42°C a cikin sashen sama na minti 10 da ta hanyar motsa jiki a cikin juyawa na agogo na uku, yana inganta jinin jiki a cikin ciki, rage ciwon ciki, da rage jin zafi.
4. Sabbin kayan abinci masu ingancin kyautatawa da tantance zafi
A cikin abinci na yau da kullum, kuna iya ƙara gram 3-5 na ruwan ƙasar ginger, da adadin sabbin kayan miya, don inganta antioxidants da rage tasirin matsala.
6. Sabbin hanyoyin abinci da karfin abinci
1. Karuwar abinci mai sauƙin narkewa
Amfani da abinci na zafi kamar ruwan hatsi, ruwan hatsi na ganyen hatsi da ƙwai, rage yawan abinci da aka ci mai sanyi, mai zafi, da mai mai gina jiki.
Tofu, ƙananan kifi, da kwai suna zama mataki mai kyau fiye da naman mai mai da wahalar narkewa.
2. Koya da jitun
Ana ba da shawarar yin haƙuri da ci abinci da koke har gwamna 20-30, yana karawa jijiya da ingancin fitar da ruwan ciki.
3. Lokacin kula da kwayar jiki a jikin mutum
Gwada ba da shawarar cannabinoids probiotics lokaci-lokaci (ciki har da Lactobacillus da Bifidobacterium) na gram 3-5 a kowace rana, tare da garantin ingancin abin.
4. Ruwan sha
Baya ga ruwan sha a abinci, dodon a kiyaye 2000-2500cc na ruwan dumi a kowace rana, yana taimakawa wajen narkar da abinci da kuma inganta juyawa, wanda hakan yana rage faruwar constipation.
5. Rabbiting daga abinci mai tashin hankali
Kari, giya, abinci mai gina jiki da aka sarrafa ke tasiri ga jinyar hanji, suna sa jin daɗin jiki, yana da mahimmanci a hankali rage abubuwan da aka ci.
7. Shawarwarin ƙwararru da hanyoyin kulawa da yawa
1. Gudanar da alamomi na farko
Idan aka fuskanci radadi ko ciwon ciki, ana iya amfani da magungunan dabi'a da gyara abinci; Idan alamun suke ƙanƙara, a duba na kwana 2-3 tare da rage ɓangaren abinci.
2. Duba ko hasashen
Idan radadi yana ci gaba da tsanani, vomit (a cikin kwanaki 5 ba tare da kyakkyawan sakamako ba), ko wuren shan fata, hawan nauyi na musamman, ko damuwa na ciwon hanji, ya kamata a nemi magani na gaggawa.
3. Neman haɗin kai da ƙwararrun abinci
Idan akwai matsalolin jiki tare da fargaba, wanin hali-sha, yana bukatar neman haɗin kai tare da ƙwararrun mabukaci don haɓaka yanayi da rage hawan jini. Idan rabuwa haƙƙin da ke janyo fata marar kyau ko gaji, kuna iya samun wani mai shaidar kwararru.
8. Taimakon kai da jagoranci na dogon lokaci
Menopause yana zama wani lokaci na tsara da haɓaka kai. Ko da yaya za ku fuskanci sabbin kalubalen abinci, ya kamata ku gina tsarin kula da kanku, wanda ke haifar da tantance lafiya akai-akai, neman sabbin hanyoyin abinci masu dacewa da ku, da tattauna tare da juna. Tsara jerin samfuran jiki, jikin ciki, da al'amuran abinci da aka ci na mako mai ƙura, yana taimakawa wajen saita lamurran lokaci da lura da matsaloli.
A takaice, duk da haka al'ummar menopause, kodayake shugabancin canjin hormones, damuwa na tunani da gwaje-gwajen abinci na iya haifar da rashin jin daɗi iri-iri, amma idan mutum yana da shirin hankali wajen gudanar da tsarin abinci, yana duba kai na akai-akai tare da nemo magungunan jiki, maganin jiki da maganin hankali, kasance tare da shawarwari daga masana da iyalai, yawanci mutanen za su iya samun gagarumar nasara wajen hana da saukaka matsalolin ciki, suna sa wannan sabon matakin rayuwar su ya yi kyau da jin daɗi.