Tsarin daidaitawa jini na glucose a cikin maza da mata a lokacin lokacin canjin haihuwa
Lokacin canjin haihuwa wani lokaci ne mai girma da ya shafi jiki, tunani, da halayenmu. Ko maza ko mata, a lokacin wannan lokacin, saboda canje-canjen hormone, canje-canjen dabarun juriya ga damuwa, da yiwuwar canje-canjen tsarin rayuwa, matsalar daidaitawa jini na glucose ta zama babban kalubale da ba za a iya watsawa ba ga mutane da yawa. Idan sarrafa jinin glucose ya zama da wahala, haɗarin lafiya kamar su ciwon sukari, kiba, haɗarin tarin majina, da cututtukan zuciya da jijiyoyi yana ƙaruwa da sauri. Don magance waɗannan kalubalen, ban da maganin likita, kula da abinci mai ƙwararru da sabbin hanyoyin tsara abinci sun zama masu mahimmanci don juyawa cikin canje-canjen jini na glucose da kula da lafiyar jiki da hankali. Wannan rubutun jagora na ƙwarewa zai yi nazari sosai kan abubuwan da ke haifar da matsalolin sarrafa glucose da kowanne jinsi ke fuskanta yayin lokacin canjin haihuwa, tare da haɗa sabbin rubuce-rubuce na masana don bayar da shawarwari na abinci na matafiya, takamaiman, da sauƙin aiwatarwa tare da sabbin hanyoyin tsara abinci.
1. Dalilin matsalar daidaitawa glucose a lokacin canjin haihuwa
1. Sauyi na endocrine a cikin mata a lokacin canjin haihuwa
Yayin da aikin ovaries ke raguwa, estrogen da progesterone na raguwa sosai. Estrogen yana taimakawa wajen ƙarfafa karfin insulin, idan matakin ya ragu, mace tana samun ƙarancin amfani da glucose, ta haifar da juriya ga insulin, yana ƙara karuwar canje-canjen glucose. Bugu da ƙari, lokacin canjin haihuwa yana zuwa tare da rashin barci, damuwa, da jin zafi, yana shafar daidaiton tsarin jiya, yana sanya matsalar daidaitawa glucose ta ƙara tabarbarewa.
2. Raguwa na testosterone a cikin maza a lokacin canjin haihuwa
A lokacin canjin haihuwa na maza (wanda aka sani da rashin testosterone na dangantaka da shekarun), rahusa testosterone yana raguwa a hankali. Binciken likitanci ya tabbatar da cewa rashin testosterone yana haifar da ƙara yawan kitse, rage yawan tsoka, haɓaka juriya ga insulin, da sauƙin haifar da tarin kitse na ciki da cututtukan metabolism. Wannan yana haifar da maza fuskantar matsalar daidaitawa glucose a lokacin canjin haihuwa.
3. Tsarin rayuwa da damuwa na tunani
Duk jinsi na fuskantar tasirin damuwa daga aikin yi da na gida, raguwar ingancin barci ko rashin tsari na yau da kullun shima yana da tasiri mai yawa akan canje-canjen glucose. Bugu da ƙari, damuwa na haifar da gaggawa na adrenal don fitar da cortisol, wanda ke haifar da ƙarin glucose a jini, idan aka ci gaba da kasancewa a cikin yanayi mai tsafta na dogon lokaci, yana haifar da raguwar metabolism na carbohydrates.
4. Halayen gado da tsarin abinci na baya
Wasu suna da tarihin dangi na cutar suga ta nau'in 2 ko juriya ga insulin, a lokacin canjin haihuwa, suna fuskantar tashin hankali daga hormone, damuwa da sauran dalilai, suna da sauƙin fuskantar matsalar daidaita glucose. Haka zalika, halayen cin abinci na dā, kamar cin abinci mai yawa na suga, mai mai, da rashin tsari yana iya lalata karfin insulin na dogon lokaci.
2. Alarjikun rashin daidaitawa glucose a lokacin canjin haihuwa
Idan haka ya faru, ya kamata ku riƙa lura da iyawar ku ta daidaita glucose:
- Jinin glucose yana yiwuwa ya wuce alamar a cikin sa'o'i biyu bayan cin abinci ko fita daga yunwa
- Ana yawan tashi daga barci saboda yunwa ko yawan fitsari a tsakar dare
- Kodayake ba'a canja cin abinci, nauyi yana ƙaruwa a hankali
- Kamar halin damuwa, fushi ko rashin samun mai da hankali
- A lokacin ƙarancin abinci, zuciya tana bugun da sauri, hannu suna girgiza, ko yana zubar da gumi
- Cikakkun raunuka suna jinkirin warkewa da samun sauƙin kamuwa da cuta
- Fata yana bushe ko rashin jin daɗin hanji
Wannan yanayin ba ya raba jinsi, idan akwai wani alama a fili, ya kamata a tuntubi kwararren likita cikin gaggawa.
3. Rarraba abinci mai kyau: Kula da dandano da daidaiton glucose
Manufar zane na rarraba abinci shine "ƙananan tasirin glucose, yawan fiber mai kyau, lafiyayyen furotin da daidaito a abinci." Anan akwai nau'ikan abinci masu kyau na lafiya na lokacin canjin haihuwa guda uku:
1. Shawarar karin kumallo: Bowl na yogurt tare da chia
- Sinadaran: yogurt mara mai da sukari 200g, chia 1 babban cokali, blueberries 50g, nuts marar sukari 15g, oats 20g
- Matakan:
① Hada yogurt mara sukari tare da chia, a bar shi na minti 10 don chia su sha ruwa su kumbura
② Kara sabbin blueberries da oats, haɗawa
③ Rarraba da nuts, sannan a ci
- Amfani: Furotin yana ƙara kare tsoka, fiber yana rage yadda yake shan suga, nuts suna ɗauke da mai mai kyau wanda ke taimakawa daidaiton hormone.
2. Shawarar abincin rana: Platter na kayan hoda na Turai
- Sinadaran: kaza leg ko thigh 120g, zucchini 60g, kayan lambu masu launin fata 50g, tumatir 40g, mai zaitun 5ml, chickpeas 30g
- Matakan:
① Yanka kaza da herbs da lemon, a bar shi na minti 10
② Karba tare da zucchini, kayan lambu, da tumatir da aka yanka, haɗawa da mai zaitun da ɗan gishiri
③ Daure chickpeas, haɗa su da kayan lambu
④ Gwana dukkanin kayan abinci a cikin tanderun da aka preheat a 180°C na minti 20
- Amfani: Ƙarin fiber, furotin mai inganci da mai na shuka, yana da ƙarancin tasirin glucose, ya dace don daidaita glucose na rana.
3. Shawarar abincin dare: Tufan tare da quinoa da kayan lambu
- Sinadaran: Tufan 100g, quinoa 30g, broccoli 50g, tuffa ½, ɗan lemon, mai zaitun 3ml
- Matakan:
① Kankare tufan da lemon, gishiri, a steam har ya yi kyau
② Paza quinoa tare da broccoli da mai zaitun
③ Yanke tuffa, haɗa da salatin
- Amfani: Quinoa yana da ƙarancin carbohydrates amma yana dauke da aikin furotin, kifin yana dauke da Omega-3 wanda ke taimakawa daidaiton glucose da rage ƙonewa, kayan lambu da polyphenols suna kare jijiyoyi.
4. Sabbin hanyoyi na tafiyar da abinci don juyawa cikin canje-canjen jini na glucose
1. Ingantawa da inganta inganci ta hanyar tsararren abinci na 203040
- 20% furotin mai kyau (kaza, kifi, kayan cikin nono)
- 30% whole grains da suke da ƙarancin GI (quinoa, shinkafa mai launin zinariya, shinkafa mai launin purpl, oats)
- 40% kayan lambu mai launin fata (tabbatar da hanyoyin nazarin ganyen cruciferous da wasu ganyen ganye)
- 10% mai lafiya (mai zaitun, nuts, avocados)
Kowane abinci yana haɗa da isasshen ruwa, rage shan abubuwan da ke dauke da sukari, da tabbatar da cin abinci na lokuta kyawawa.
2. Launin daidaito na abinci
Kowane abinci yana ƙunshe da aƙalla nau'ikan launi guda uku na fruits da kayan lambu, yana tabbatar da shan lutein (launin kore), lycopene (launin ja), da anthocyanins (launin shuɗi) waɗanda ke ba da kariya daga antioxidants da daidaiton aikin insulin.
3. Yin stewing da ɗan sanyi yana rage tasirin glucose
Ana ba da shawarar amfani da steaming, simmering, baking, da braising wajen sarrafa abinci ko furotin, kauce wa mai mai da sauce da suka fi girma don rage saurin sakin carbohydrates.
4. Kan ƙarin ganyen moriyar abinci
Fara da cin ganyen salatin mai yawa ko nuts kafin abinci na gaba na iya rage saurin hauhawar glucose bayan abinci. Haka kuma za a iya shan 200cc na ruwan dumi 30 minti kafin babban abinci don kula da shan abinci.
5. Shawarar likita da ƙwararru
1. Amfani da sauti don rage damuwa
A cewar kungiyar Amurka ta Ciwon Suga da nazarin kiɗa, sauraron kiɗan "α-wave meditation music" na 432Hz ko 528Hz na tsawon minti 15-20 a kowace rana na iya rage hormone na damuwa, sakin alamun tsinkaye, yana taimakawa kula da jini na glucose. Ana ba da shawarar a jiye sauti bayan karin kumallo, yayin hutu ko bayan tafiya daga abincin dare, a mai da hankali ga numfashi kamar yadda ake sauraron.
2. Sout da yi motsa jiki mai lafiya
Shaidar likita ta nuna cewa motsa jiki na yau da kullum, kamar hawan sauri, tai chi, da yoga na minti 30 na ƙara inganta amfani da glucose a cikin tsoka, ana ba da shawarar maza suyi motsa jiki mai laushi don haɓaka ƙarfin ƙashi, yayin da maza ke iya haɗawa da aikin motsa jiki don ƙarfafa yawan tsoka, yana ƙarfafa juriya na insulin.
3. Yin rukunin shiru kafin kwanciya
Barci wani lokaci ne na gyaran glucose. Ana ba da shawarar kauce wa kowanne hasken allon (kamar waya, kwamfuta) awa daya kafin barci, yin danna, and jin dadin kyau na lavender na tsawon minti 10 na iya taimakawa wajen lafiyar jijiyoyi, yana haɓaka barci mai zurfi, wanda ke taimakawa da jini na glucose.
6. Wasu hanyoyi na halitta don rage ko warware canje-canjen jini na glucose
1. Amfani da ganyen shuka da polyphenols
Za'a iya zaɓar cinnamon mai gishiri na kullum ko ganyen bitter melon na yau da kullum don inganta juriya ga insulin. Wasu ganyen shuka, kamar kudan zuma da astragalus an nuna su sun nuna ingantacciyar glucose a cikin rubuce-rubuce na ƙwararru.
2. Amfanar probiotics
Lafiyar hanji tana da alaƙa da jini na glucose. Sha ruwan sayan lactobacillus mai inganci ko yin kayan lambu da aka faki kamar kimchi, yogurt, yana taimaka wajen gyara yanayin hanji, yana daidaita shan glucose, kuma ana ba da shawarar a ci kowane rana.
3. Horon tare da hankali
Yayin cin abinci, gama mai da hankali kan dandanon abinci da tsarin abinci, a duba hankali da dafawa, wanda ke rage saurin cin abinci, yana rage canje-canjen jini na glucose bayan cin abinci, yana karuwa da jin dadin cike.
7. Tsare-tsaren da za su taimaka wajen inganta daidaita jini na glucose
1. Rubutu da bayanan
Ana iya amfani da app na hannu ko rubuce-rubuce don rubuta abinci, yanayi, motsa jiki, da canje-canjen jini na glucose kullum. Kowane mako, yayin dawowa, a tantance da a daidaita tsarin abinci da halayen rayuwa, don gano hanyoyin da suke haifar da hawa da kuma raguwa na jini.
2. Gina tsarin zamantakewa
Manufar tana zama kafin karfe 11 na dare, da cin abinci a lokaci guda kullum, gabatar da abinci kimanin yawan abinci daidai, mai gina jiki da daidaito, da kula da lafiyar hanta da pancreases, yana rage haɗarin cin abinci na dare da zaman daddare.
3. Taimako daga zamantakewa da tunani
Kasancewa cikin rukuni na tattaunawar lafiya a lokacin canjin haihuwa, ƙarin amfani da albarkatun kan layi ko na al'ummomi don musayar ra'ayi akan abinci, sabawa tsarin goyon bayan mai kyau, don ƙirƙirar ma'auni na gina ƙarfi ga kai.
8. Shawarar ci gaba: Tsarin likita da mai daidaita abinci
Ga waɗanda ke da matsaloli na jini na glucose ko sun sami sahihancin ciwon sukari, ya kamata likita ya tantance bisa ga yanayin mutum ko ya kamata a yi amfani da magungunan rage glucose ko jiyya da insulin. A wannan lokacin, yana da mahimmanci a haɗa da mai ba da shawarwari, mai magani don daidaita abincin mai amfani, irin su kulawa mai kyau da juna, da daidaita adadin carbohydrates, da kuma auna HbA1c akai-akai, don bin diddigin canje-canje na jiki da tasirin magani.
9. Yanayi da ka'idojin aiki da dama
【Yanayi na farko】 Magance cin abinci a waje: "Mini Combo Low Carb Meal"
Lokacin zaɓar abincin, a nemi rage yawan abinci, ƙara ganyayyaki da kwai, a raba gishiri, a ɗauki shinkafar zinariya ko shinkafar purpl rabin rukuni, tare da wuta grilled da vegetables steamed.
【Yanayi na biyu】 Taron dangi: Tsarin rarraba lafiya
Lokacin da duka iyali ke cin abinci, a shirya ganyen salatin mai yawa da zafi mara sukari, a maye gurbin kayan zaki da nonen da ba su da sukari tare da nuts maimakon kayan zaki ko cake.
【Yanayi na uku】 Gudanar da lokaci mai inganci a aiki
Ma'aikata su shirya bars na low GI, fruit na asali, da yogurt mara sukari a matsayin karin snacks, kauce wa pancakes masu mai yawa ko ruwan da ke dauke da sukari.
10. Karshe
Daidaitawa da sarrafa glucose a lokacin canjin haihuwa ba kawai batun lafiya ba ne, amma kuma wani fasaha na rayuwa ne. Ta hanyar sabbin hanyoyin sarrafa abinci, tsararren shawarwarin lafiya, da hanyoyin taimako na halitta, tare da daidaita tunani, zamantakewa, da yanayin yau da kullum, kowane jinsi na iya samun nasara wajen juyawa cikin canje-canjen glucose, wajen fitar da kwarin gwiwa da kwarin gwiwa a cikin kowace rana na lokaci na canjin haihuwa. A tsanake bibiyar waɗannan hanyoyin da aka bayar zai kawo ingantaccen kariya ga lafiya ga kanku da iyalinku.