Ba da labari game da abinci mai kyau, tsufa da ingantaccen tsufa, canjin matsayin zamantakewa, sabbin hanyoyin gina gina abinci ga tsofaffi don inganta sauyin rawar zamantakewa: Jagoran warware matsalolin maza da mata a lokacin juyin halitta
Yin juyin halitta yana daga cikin matakai masu mahimmanci da kowa ke fuskanta a cikin rayuwarsu, ko maza ko mata, suna fuskantar canje-canje masu tsanani a fannonin jiki, tunani, da zamantakewa. Tare da tsufa na aikin jiki, raguwar fitar hormone, canjin rawar zamantakewa da matsayin zamantakewa, da canje-canje a cikin tsarukan rayuwa da hanyoyin abinci, mutane da yawa suna fuskantar kalubale wanda ba a taɓa ganin irin su a lokacin juyin halitta. Duk da haka, idan an duba wannan lokacin a hankali da kuma amfani da canje-canjen da ke faruwa, ta amfani da dabaru na abinci bisa kimiyya, gyaran hanyoyin rayuwa masu kyau, gina tunani mai kyau da shiga cikin al'umma, juyin halitta zai iya zama sabon farawa na ci gaban kai da sabunta farawa. Wannan rubutun zai bincika manyan jigogi guda hudu da aka ambata, daga halayen jiki daban-daban na maza da mata, ya tattara littattafan masana na zamani, da maganganun da suka tabbatar, ya bayar da karin bayani da shawarwari ga wadanda ke cikin juyin halitta don samun lafiya, farin ciki da rayuwar mazauna na farin ciki.
1. Tsufa da ingantaccen tsufa — daga fahimta zuwa aiwatarwa
1. Banbancin sanadi da alamu na tsufa tsakanin maza da mata
Juyin halitta na maza ana kuma a kira shi da rashi na hormone na maza, yana faruwa tsakanin shekaru 45 zuwa 60, yawanci yana bayyana a cikin raguwar testosterone, wanda yake haifar da raunin jiki, karuwar kitse, raguwar tsarin ƙashi, raguwar sha'awa da canje-canje a cikin yanayi. Juyin halitta na mata yawanci yana faruwa tsakanin shekaru 45 zuwa 55, tare da yawan estrogen da progesterone yana raguwa, yana haifar da daukan halan menstruation, zafi mai zafi, rikice-rikicen barci, bugun zuciya, fushi, da alamu na cututtukan kwanji. Canje-canje na jiki suna shafar iyuwar ɗaukar tunani da tsarukan zamantakewa, wannan yana daga cikin batutuwa masu wahala guda uku na juyin halitta "jiki, tunani, da zamantakewa".
2. Manyan muhimman abubuwa guda biyar na ingantaccen tsufa
(1) Abinci mai daidaito da shan abubuwan gina jiki na musamman
Dole ne a kula da shan furotin a kowace rana ya zama gram 1.0 zuwa 1.2 ga kowanne kilogram na nauyi, wanda ba kawai yana taimaka wa juyin garkuwar tsoka ba, har ma yana jinkirta asarar tsoka da kuma karuwa a cikin metabolism; calcium da vitamin D suna iya hana osteoporosis; Omega-3 fatty acids suna da aikin yaki da kumburi da kuma kariya ga zuciya; fiber na abinci yana da amfani ga lafiyar hanji da kuma daidaiton glucose a jiki.
(2) Yin motsa jiki na yau da kullum
Yi amfani da jikin kanka don yin motsa jiki na resistance (kamar gudu, tafiya da sauri, horo mai nauyi) da horon sassauci (yoga, shimfiɗa), ana shawartar yin hakan sau uku zuwa biyar a mako, kowanne na mintuna 30 zuwa 60. Binciken ya nuna cewa ci gaba da motsa jiki yana taimakawa rage hadarin cututtukan cloacy da inganta lafiyar tunani.
(3) Daidaiton tunani da sarrafa damuwa
Kula da tunani mai kyau, bayyana damuwa a cikin yanayi mai kyau, da haɓaka sha'awa da sha'awa. Ana ba da shawarar tsara mintina 15 na yin tunani mai hankali kowace rana, tare da kiɗan mai launin mai rauni na 300 zuwa 400 Hertz, yana taimakawa wajen daidaita tunani, rage alamu na damuwa.
(4) Tsarin na yau da kullum
Dole ne a kiyaye tsarin yau da kullum, ana ba da shawarar shiga gado kafin karfe 10 na dare, a guje wa yin barci da sauri, da rage hasken mabuɗin na kayayyakin lantarki; idan akwai matsalolin barci, suna iya gwada amfani da 432 Hertz (wanda aka yarda da shi a matsayin "mabuɗin jituwa mai kyau") kamar kiɗan mai laushi a matsayin zare, na mintuna 30 kafin kwanciya barci a kowace dare, na makonni biyu domin ingantaccen sakamako.
(5) Halarci al'umma cikin sauri
Ci gaba da kula da sadarwa ta hanyar shiga cikin aikin jari, al'adu ko kungiyoyin karatun ilimi, yana taimaka wajen inganta kimar kai da kuma jinkirta faduwar kwakwalwa.
2. Raba sababbin abinci masu kyau — don gyaran abinci ga juyin halitta
1. Tsarawa ga matan juyin halitta
(1) Kayan lambu na sojan soya da almond
Kayan abinci: ƙashin soya mara ƙarin sugar 300 ml, ɗan shinkafa 30 g, yanka almond 15 g, kayan ganye 10.
Yadda za a yi:
- A wanke shinkafa kuma a rufe tare da ruwa na minti 20, a dafa tare da ƙashin soya har sai ya zama ruwa mara nauyi;
- A ƙara yanka almond da kayan ganye a dafa na minti 5.
Amfani: Yana cike da furotin daga tsirrai, phytoestrogens, calcium, yana jinkirta tsufa na ƙashi da fata, da kuma kuma yana ba da kwanciyar hankali ga tunani.
(2) Gasa ce mai kyau tare da ganyen walnut da black fungus
Kayan abinci: walnut 20 g, black fungus 30 g, mai burodi na 50 g, danyen zobo da mai olive 5 g.
Yadda za a yi:
- A yanke dukkan kayan ganyen su zama kanana, black fungus a sa a rufe don taushi;
- A sanya mai olive a cikin tukunyar, a sauté ganyen, a ƙara black fungus da ganyen, sannan a ƙara walnuts.
Amfani: Yana da wadataccen vitamin E, fiber na abinci da mai mai kyau, yana taimakawa wajen yaki da ƙwayoyin cuta, da haɓaka kutsawa na hanji.
2. Tsarawa ga mazan juyin halitta
(1) Hada shinkafa da kaska tare da ganye
Kayan abinci: pumpkin 100 g, mackerel guda (ba tare da ƙashi ba), brown rice 50 g, yam 50 g, olive oil 5 g.
Yadda za a yi:
- A yanke pumpkin da yam su zama ƙananan kashi, a yi dafa tare da brown rice na minti 30;
- A yanke mackerel da kyau, a soya a cikin olive oil, a motsa a cikin shinkafa a minti 5 na ƙarshe.
Amfani: Yana da wadataccen Omega-3 fatty acids, furotin da vitamins, yana ƙara ingancin lafiyar zuciya da haɓaka fitar testosterone.
(2) Miya tare da ganyen gawayi da kaza
Kayan abinci: gawayi 50 g, turkey nono 100 g, curry powder 2 g, shiitake mushrooms 3, karas 30 g.
Yadda za a yi:
- A yanke dukkan kayan ganyen su zama kanana, turkey na farko a gasa sannan a yanka;
- A sanya kayan ganyen da kaza a cikin tukunyar, a ƙara 600 ml na ruwa da curry powder a dafa na minti 20.
Amfani: Yana haɓaka kariyar jiki, yana ƙarfafa ƙasusu, yana haifar da ƙarfin kwakwalwa, yana inganta mayar da jiki ka fitar da jiki yana yin zaɓi mai kyau ga maza da ke son kiyaye ƙarfin jiki da ingantaccen jiki.
3. Canje-canje a matsayin zamantakewa da sake gina rawar kai — daga daidaito zuwa ci gaba
1. Shafar hankali da tsarin canjin rawar zamantakewa
Bayan shigowa cikin juyin halitta, mutane da yawa suna fuskantar kalubale na "fice ba tare da barin aiki ba", "tsufa amma ba tare da tawali'u ba" ko "za a kauce wa mazauni". Mata suna yawanci suna ɗaukar rawar sako a gida, kasancewa uwa, bayan shiga cikin juyin halitta tare da 'ya'ya daga gida, suna iya fuskantar rashin jin daɗi da rashin jin kai. Maza kuma suna fuskantar kamfanonin ma'aikata da raguwa ko fansho, tana yiwuwa suna fuskantar sau ƴan jari na fatan samun gajiya a matsayin "shugaban tattalin arziki".
2. Tsarin shawarar da aka inganta
(1) Sanin kai da kimanta:
Dole ne a duba haka da kanka, a tantance matsayin kai, ra'ayoyin ka, da kuma hanyoyin da suke haifar da damuwa. Hakanan ana iya amfani da rubutun tarihin rayuwa ko shawarwari don gano ra'ayoyi masu aiki.
(2) Binciken sabuwar rawa:
Bincika nasu shahararrun sha'awa, gwaninta, nemi sabbin dalilai da samun riƙon kai, misali zama ƙwararren ma'aikacin jari daga al'umma, shiga cikin koyarwar malamai, ko shirin karatun har abada. Gina sabbin halaye da haɗeƙe a kowane wata.
(3) Kula da hanyar sada zumunci:
Yi ƙoƙari da haɗe tare da abokai, makwabtan, da abokan aikin, a kula da zamantakewa akai akai, sau ɗaya zuwa biyu a mako, don hanzarta kaduwa da karfafa gwiwa.
(4) Gina tunani mai kyau:
Adana rajistar tunani, kowane rana rubuta abu guda da za a gode ko farin ciki, a ci gaba na tsawon watanni uku, yana haifar da ingantaccen jin daɗi da ƙarfin juriya.
4. Sabbin hanyoyin gina gina abinci ga tsofaffi — Kimiyya da shirye-shiryen dacewa na mutum
1. Kimanta nunin halayen gina abinci ga tsofaffi
Hada tarihin gado, jiki, tarihi na cututtuka, da salon rayuwa don gudanar da ganawar gina abinci na musamman. An ba da shawarar a yi amfani da masu gina abinci kamar ƙwararrun masu fitar da gina abinci, ta hanyar kulawa da shirin gina abinci akai-akai, a duba shan furotin, vitamins, da kuma microelements a kowane wata.
2. Sabbin kayan abinci da sabbin hanyoyin karin abinci
(1) Furotin na tsirrai (kamar spirulina, da soy protein) a madadin wasu furotin na dabbobi, yana rage nauyin koda kuma yana kiyaye ƙarfin;
(2) Ga waɗanda ke da ciwon hakora ko bukatu na isassun furotin, ana iya amfani da ruwan dinki ko kayan abinci na gel (misali: mai kyau a cikin fiber, probiotics);
(3) Haɗa ganyen magani tare da cin abinci, kamar ganyen goro tare da kaza, da kuma gashashan naman sa, yana taimakawa wajen rage asarar gashi, yawan jinin jiki, da ƙarancin ƙarfin jiki wanda aka bayyana a lokacin juyi.
3. Tallafawa sinadaran da suka shafi fannoni da yawa
(1) Zai iya haɗuwa da yoga, tai chi ko wasu motsa jiki marasa ƙarfi, yana inganta shan abinci da kuma hanzarta metabolism;
(2) Haɗa fasahar abinci tare da probiotics, antioxidants, yana ƙara lafiyar hanji da kulawa lafiyar zuciya, yana ba da shawarar a ci ganyayen sabo da 'ya'yan itatuwa 2 zuwa 3 a kowanne lokaci tare da sabbin furotin na probiotic ko capsules, daidai gwargwadon shawarar ƙwararru.
4. Shawara akan tsarin hawan jini
Tsara mako-mako mai suna da ke inganta gina abinci (kamar wannan wata ga karin calcium, mako na gaba don fiber), gina abinci, abubuwan karin, da a duba jiki na minti 2 zuwa 3 a kowace mako (misali: ƙarfin ƙashi, jinin mai kyau), don bayar da sakamako cikin gaggawa.
5. Tattara labarun masana da shawarar kafofin watsa labarai
1. Ra'ayoyin ƙwararru
Littattafan kimiyyar abinci na duniya da likitocin kula da tsofaffi suna jaddada cewa, gudanar da abinci da kuma shiga cikin al'umma na jari suna taimakawa rage haɗarin kamuwa da cututtuka. Bisa ga bayanan ƙwararru na kasa, shan furotin 25 zuwa 30 gram a kowanne lokaci yana rage ci gaban tsufan tsoka. Hakanan, tunanin tunani tare da kiɗan yana rage yawan zafi a lokacin zafi ga mata, maza kuma sun sami amfanin daga damuwa da rashin barci.
2. Bayanan kiɗa
(1) Zaɓi 528 Hertz, 432 Hertz (mabuɗin jituwa) ana ba da shawarar a yi kiɗan halittu (daji, ruwa, kwarorokan ruwan teku) a cikin background;
(2) Minta 30 kafin barci a cikin idon kwanciya da kyau;
(3) Hakanan za a iya amfani da ingantaccen na'urar sama ta Bluetooth ko kayan kiɗa, don tabbatar da kiɗan lafiya ba tare da katsewa ba.
Binciken ya nuna cewa, kiɗan 528 Hertz yana da kyau wajen rage damuwa da damuwa, 432 Hertz yana taimakawa wajen inganta kimar jin daɗi da daidaita hormone.
3. Ci gaban shawarar wari
Ana iya amfani da mai na lavender guda 3 + mai na lemun tsami guda 2, a sanya a cikin mai na wanka ko a cikin abin sha mai dumi na cikin gida, a gasa a cikin mintuna 30 kafin barci na tsawon kwanaki 21. Lavender yana da sahihanci wajen rage kashi na damuwa, mai lemun tsami yana samar da jin dadin kai, yana da kyau musamman ga mata a lokacin juyi.
4. Bayanan karin abinci
Ana iya ba da vitamin E a kowace rana 400 IU, vitamin C 500 mg a kowace rana, da ginkgo biloba 120 mg a kowace rana a matsayin albarkatu. Dole ne a yi amfani da su tare da ƙwararru, musamman ga waɗanda ke da tarihin haunts, zuciya da dukan cututtukan garkuwa.
6. Shawarar hada kai daga ilimi da hanyoyin halita
1. Karatu, rubutu da koyon har abada
Ana ba da shawarar a zaɓi littafin da ke da alaka da lafiyar tunani ko ci gaban kai a duk mako, a karanta na tsawon mintuna 30, sannan a rubuta tunani na 300 gaban shekaru, don inganta tunani da jin dadin kansu.
2. Yin motsa jiki na waje akai-akai
Kasance da hasken rana na fiye da mintuna 20 a kowace rana yana taimakawa wajen samun vitamin D duk da haka, yana da kyau a shirya yin yawo a cikin tsire-tsire na halitta akai-akai, kamar wuraren shakatawa da dazuzzuka.
3. Hada kai da al'umma da kungiyoyin koyon
Shiga karatun gina abinci ga tsofaffi, motsa jiki, da kyawawan rayuwa, sannan kuyi wa su shiga ciki da bayanai na kanku, don gina alakar zamantakewa mai kyau.
7. Jimlar matakan aiwatar da tsarin
1. Daidaito a jiki
- Kula da shan abinci mai furotin mai yawa, mai ɗan mai ƙaranci
- Yi motsa jiki akai-akai sau uku a mako da kuma a waje
- Kula da shan vitamins da minerals a yau da kullum
- Yi duba lafiya akai-akai da kuma kimanta abinci na kanku
2. Daidaito na tunani
- Yi kiɗa (528Hz ko 432Hz) don kwantar da hankali
- Yi rajistar rubutu, gode-goden tunani, da yin tunani mai hankali
3. Daidaito a matsayin zamantakewa
- Yi halartar al'umma ko aikin jari akai-akai a duk wata
- Yi ƙarfin gwiwa wajen tattaunawa tare da iyali, abokai akan rayuwa da tunani
- Yi ƙoƙari da sabbin sha'awa, don haɓaka sabbin jari na zamantakewa
Duk da cewa ba za a kauce wa juyin halitta ba, amma za a iya amfani da shawarwari na abinci da shirin lafiya, sabbin hanyoyin gina abinci da shiga cikin al'umma don sa wannan lokacin ya zama wani sabon juyin halitta a rayuwa. Kowanne maza da mata na iya bin waɗannan shawarwari na kimiyya, masu kyau da kuma ingantaccen aiki a yau da kullum, don tsara taswirar lafiyar da ta dace da su, tare da tafiya tare zuwa ga rayuwar tsofaffi mai daɗi.