rashin metabolism da sha'anin nauyi, jigon tunani na hankali a lokacin haila: haɗa abinci da tunani don taimaka wa kuzari da sarrafa nauyi
Gabatarwa: Samun damar fuskantar kalubalen haila
Haila tana da wani lokaci da aka ɗauka na sauye-sauyen jiki da mata ke fuskanta, amma a gaskiya akwai ƙalubale na jiki da na hankali wanda maza kuma ke fuskanta. A wannan lokaci na canji, sauye-sauyen hormone cikin jiki yana shafar metabolism, sarrafa nauyi, da jin daɗin zuciya. Hakanan, ana iya fuskantar wasu rashin lafiya kamar karancin jini, rashin barci, da kuma gajiya. Wannan karatun zai zurfafa bincike kan "rashinsa metabolism da sarrafa nauyi, jigon tunani na hankali, karancin jini, da haɗin tunani da dabarun abinci don inganta kuzari da sarrafa nauyi," yana ba ka damar fahimtar dalilin, da hanyoyin da za ka iya gyara da sarrafawa, daga ayyukan yau da kullum zuwa shawarwarin lafiya, yana ba da mafita mafi sahihi.
I. Fahimtar dalilan haila da sarrafa nauyi
1. Canje-canjen hormone na maza da mata
Lokacin da mata suka shiga haila, aikin ovaries yana raguwa, wanda ke haifar da ƙarin raguwar estrogen da progesterone; maza kuma, saboda tsufa, testosterone yana raguwa. Rashin daidaito na hormone yana sa mai ya fi taruwa a ƙirji, ƙafafu da kusa da viscera, yana rage yawan metabolism, kuma yana sauƙaƙe asarar tsoka. Wannan yana shafar yawan kuzari da ake ƙona kowace rana, yana haifar da ƙarin nauyi.
2. Tasirin damuwa da salon rayuwa
Haila na kawo manyan damuwa daga aiki da nauyin iyali, damuwa na tunani na tsawon lokaci yana haifar da yawaitar cortisol, yana haɓaka tarin mai kuma yana rage narkar da mai. A lokaci guda, rashin daidaiton wurin kwanciya, rashin daidaiton abinci, da kuma rashin motsa jiki, suna ƙara damuwa ga metabolism.
3. Rage ƙarfi da haɗarin syndrome na metabolism
Raguwar hormone tare da asarar tsoka na iya sa tare da insulin resistance, rashin daidaiton glucose, wanda a ƙarshe yana haifar da ƙarin haɗarin syndrome na metabolism, cututtukan zuciya, da ciwon sugar.
II. Ganowa da tantance alamu da matsaloli na musamman
1. Matsalolin da mata ke fuskanta a lokacin haila
- Gajeren gaji, gumi mai yawa, bugun zuciya
- Tarin mai a cikin ƙirji, ƙarin nauyi
- Gaji, ciwon ƙashi da tsoka
- Rashin barci, canje-canjen yanayi
- Rashin daidaito na jini har zuwa dakatarwa, tare da haɗarin karancin jini
2. Canje-canje na musamman na haila a maza
- Raguwar ƙarfi, sauƙin gaji
- Karyn mai a cikin ƙirji yana ƙaruwa
- Raguwar testosterone yana haifar da ƙarancin sha'awa da ƙarin damuwa
- Rage ingancin barci, ƙaruwar damuwa
- Bayan rage motsa jiki, ƙarfafa da karancin jiki na iya raguwa
III. Haɗin karancin jini da haila
1. Mata
Lokacin da aka sami yawan jini ko tsaran ya ɓata, yana sauƙaƙe jini ya rasa, idan abinci ba ya ƙunshe da isasshen ƙarfe, yana iya haifar da ƙarancin jini.
2. Maza
Ba tare da rasa jini na mutum ba, amma saboda tsufa, jikin yana raguwa wajen shan ƙarfe da vitamin B12, a ƙarin, cututtukan da ba a san su ba na iya haifar da asarar jini mai tsawo ko rashin ingancin yin jini.
Alamomin karancin jini sun haɗa da: farar fata, bugun zuciya, gaji, idan har yana da zafi, yana iya bayyana a matsayin rashin ƙarfin hankali ko jin rauni, wanda zai iya rage ingancin ku da jin daɗin rayuwa.
IV. Amfanin jigon tunani na hankali a haila
1. Menene jigon tunani na hankali
Jigon tunani na hankali yana nufin mai da hankali ga abubuwan da ke faruwa yanzu da jin dadin jiki, yana lura da jin dadin tunani da jiki ba tare da ƙarin sharhi ba. Ta hanyar numfashi, mai da hankali ga sauti ko jin jiki, yana dawo da tunanin daga damuwa zuwa jiki, yana sa juyin halin jini ya zama daidaito, rage damuwa, da kuma inganta yanayin tunani.
2. Shaidar kimiyya game da jigon tunani a lokacin haila
Yawancin takardun kimiyya sun nuna cewa, jigon tunani na hankali yana iya rage rashin barci, damuwa, canje-canjen yanayi, da kuma damuwa a wani yanayi. Musamman ga rashin daidaito na yanayi asalin canjin estrogen, jigon tunani na hankali na iya dawo da daidaito ga tsarin jin, yana rage bugun zuciya da matakan cortisol, wanda a ƙarshe yana taimakawa wajen sarrafa nauyi da inganta aikin jiki.
V. Tsarin aiwatar da jigon tunani na hankali (matakan aiki)
1. Shirya yanayin dakin
Zaɓi wuri mai natsuwa, mai jin daɗi da iska mai kyau, yana da kyau a sanya lokaci tare da tsari kowace rana (kamar safiya ko kafin barci), don ƙirƙirar al'ada mai kyau.
2. Kera kiɗa tare da tunani
Ana ba da shawarar shan kiɗan da ke 432Hz ko 528Hz, a dauki tunani ko kiɗan jigon tunani na hankali, yana yi kyau a fara daga minti 10 zuwa 20-30 minti, a kalla sau 5 a mako.
3. Matakan jagoranci
- Rufe idanu, zama tare da sako-sako, daura baya.
- Numfashi a hankali na tsawon seconds biyar, numfashi a hankali na tsawon seconds biyar, jin dadin ƙarar numfashi.
- Mai da hankali kan yanayin numfashinka, lokacin da an yi tunani mara kyau, kada a tilasta juyar da hankali, a hankali maida hankali ga numfashi ko kiɗa.
- Ana iya lura da jin jiki (kamar jin dumin yatsun kafa ko yatsun hannu), yin zaɓi na jiki na tsawon mintuna 2-3.
- A karshe, a hankali bude idanu, a lura da canje-canjen yanayi da matsayin jiki.
VI. Hanyoyin abinci don taimakawa wajen sarrafa kuzari da nauyi a lokacin haila
1. Asalin abinci mai daidaito
- Furotin: ana ba da shawarar shan furotin na grams 1.2-1.5 kowanne kilo na nauyi (abu mai zuwa daga wake, kifin kaza, naman rago); yana taimakawa wajen ƙara yawan tsoka, yana inganta matakan metabolism.
- Ganyayyaki da 'ya'yan itace: ganyayyaki da 'ya'yan itace masu launin mai zurfi na iya ƙara ƙarfe, vitamin C, da phytonutrients, suna hana karancin jini da kuma cututtuka.
- Habbahanna: zaɓi hatsi mai yawan fiber, yana daidaita yawan glucose, yana hana ƙaruwar matakan cholesterol.
2. Tsarin hana da maganin karancin jini
- Abinci masu ƙarfe: nama ja, hanta, spinach, black fungus, da sesame baki.
- Vitamin B12 da folate: a ci hanta, kwai da ganyayyaki masu launin mai zurfi.
- Hanyoyin haɓaka shaƙar ƙarfe: abinci masu ƙarfe tare da vitamin C (kamar ganyayyaki tare da 'ya'yan itacen citrus); guji cin su tare da shayi da kofi.
3. Hanyoyin sarrafa glucose da rage mai
- Sarrafa abinci masu GI mai yawa, don gudanar da hatsi mai gina jiki.
- Raba abinci cikin lokuta a kowanne yini, guje wa shan abubuwan sha masu sukari da snacks masu yawa.
4. Fara cin abinci mai tsada ko na carb (dole ne yana buƙatar kimantawa daga likita)
Wasu bincike sun nuna, gudanar da abinci mai ƙarancin carbohydrates (40-80 grams na carbohydrates a kullum) ko tsarin abinci na bahar (Mediterranean diet) yana taimakawa wajen rage mai a cikin ƙirji da insulin resistance. Ana ba da shawarar tsarin daga mai gina jiki na kwararre, a danganta da yanayi na jiki.
VII. Haɗa jigon tunani na hankali tare da dabarun abinci, don inganta sarrafa kuzari da nauyi
1. Haɓaka food mindfulness
Rage damuwa yayin cin abinci, ka yi numfashi a hankali na tsawon minti uku kafin cin abinci, mai da hankali ga jin daɗin kowanne ciyarwa, ka lura da alamun cikar ciki, yana rage yawan cin abinci fiye da kima ko yunwa.
2. Sanin yunwa da cikar ciki
Jigon tunani yana farfaɗo da aikin jin kai na jini, yana sa abinci ba ya yi tasiri sosai daga damuwa ko yanayi, a halin ƙarshe yana haifar da raguwar tarin mai da daidaita nauyi.
3. Gudanar da "jigon tunani na cin abinci mai haske na safe"
A lokacin da ka tashi daga barci ba tare da cin abinci ba, zaɓi abinci mai ƙarin furotin da fiber (kamar madarar soya mai dumi da fatat diyar ɗau) tare da dabarun jigon tunani, kuma a yi tsarin har tsawon mintuna 15, yana daidaita glucose cikin ɗan lokacin da kuzari na kwakwalwa.
VIII. Hanyoyin motsa jiki da jigon rayuwa (ana iya amfani da su ga maza da mata)
1. Haɗin ƙarfi da motsa jiki don haɓaka sassauci
- A yi horo na jiki guda 3 ko fiye a kowane mako na tsawon mintuna 30-40 (ta amfani da bututun ruwa, dumbbells, ko nauyin jiki don yin squats, motsi na ƙasa, atau plank); Manufar shine kula ko ƙara yawan tsoka, yana inganta matakan metabolism.
- Haɗa yoga, tai chi ko motsa jiki don haɓaka sassaucin haɗin gwiwa da kwanciyar hankali.
2. Shawarwarin motsa jiki mai jituwa
- A gudanar da ayyukan aerobik tare da matsakaicin ƙarfi fiye da sau hudu a mako (kamar hawan ƙafa, iyo, ko gudu), a ci gaba na tsawon mintuna 30-45, yana rage mai, yana haɓaka aikin huhu da rage matakan hormone na damuwa.
3. Tsarin barci
- A kula da tsarin kwanciya, a guji amfani da na'urori na zamani kafin kwanciya, a yi kira ko yin wanka mai dumi kafin kwanciya don inganta zurfin barci.
IX. Kariya da hanyoyin taimakon jiki
1. Taimakon shuke-shuke
- Mata na iya amfani da isoflavones, black cohosh, da kudan zuma don taimakawa wajen daidaita estrogen; amma yayi kyau a nemi shawara daga ƙwararren likita don guje wa shan shuka fiye da kima.
- Maza na iya la’akari da saw palmetto don rage matakan testosterone. Wasu na iya amfani da algae, sesame ko ƙwayoyin pumpkin don ƙarin gina sinadarin hormone.
2. Taimakon kiɗa da horon numfashi
Hada jigon tunani tare da sauti mai sauti na Hz 438-528 a kowani lokaci na 5 mintuna don koyon numfashi yana taimaka wajen raguwa, inganta barci da kuma inganta damuwa.
X. Shawarar magani da haɗin gwiwar ƙwararru
1. Duba daga likita
- A yi jini, hormone, electrolyte, aiki na thyroid da kidney a kai a kai.
- Idan akwai karancin jini, sauyin nauyi, rashin barci, a tuntubi likita don gyara magunguna ko kula da hormone.
2. Tsarin shiryawa daga mai gina jiki
- Tsara abinci, gafara da ƙarfin motsa jiki ga bukatun mutum.
- Yi la’akari da shirin cin abinci na lokaci (Intermittent Fasting), abinci mai ciko, da daidaita yanayin musamman don rashin lafiya.
3. Sharhin tunani da sarrafa damuwa
- Duk maza da mata na iya neman shawarwari na tunani ko karatun sarrafa damuwa, don inganta ƙarfin juriya da sauƙaƙe damuwa, da rage cin abinci fiye da kima, rashin barci da sauran yanayi na rayuwa.
Kammalawa: Haɗin kai, inganta ingancin rayuwar haila
Haila wani lokaci ne da ke da alaƙa da jiki, hankali da zamantakewa. Ko maza ko mata, a wannan lokaci suna iya fuskantar kalubale daga sauye-sauyen hormone, matsin lamba na rayuwa da kuma raguwa a aikin jiki, suna haifar da raguwa a metabolic, wahala wajen sarrafa nauyi da karancin jini. Haɗin jigon tunani na hankali da ilimin abinci na iya haifar da inganta kuzari, kuma yana inganta yanayin da kuma kula da nauyi. Ta hanyar tsara abinci, motsa jiki, da daidaita lokaci, ko da kuwa suna fuskantar kalubale da yawa a cikin haila, suna iya gina sabon rayuwa mai lafiya da gamsarwa. Idan aka yi amfani da jigon tunani na hankali, dabarun gina jiki da kuma daga masu kula da lafiya da suka dace, za ka iya ci gaba da bayyana haskakarka a lokacin haila.