Matsalolin da suka shafi daidaito na sugar jini da alamomin lokaci na menopause: Cikakken nazari kan tsare-tsaren kiwon lafiya da hikimar abinci don gudanar da rashin ganin kyau
Yayin da shekaru ke tafiya, maza da mata na iya shiga cikin matakin menopausal. A lokacin, tsarin endocrine na jiki yana fuskantar canje-canje masu kyau, musamman canje-canje a matakin hormone na jinsi (kamar estrogen da testosterone). Waɗannan canje-canje na hormones suna haifar da abubuwa kamar zafi, zufa, da canje-canje na hali, sannan kuma, yawancin mutane masu shekaru suna fuskantar wahalar daidaita sugar jini, wanda ke haifar da juyin jiki na zahiri. Daga cikin abubuwan da ke tasiri, rashin ganin kyau da aka haifar da matsalolin sugar jini yana zama daya daga cikin dalilan da ke haifar da raguwa a ingancin rayuwar yawancin wadanda ke cikin menopause. Wannan rubutun zai duba wannan batu, yana mai da hankali kan matsalolin da suka shafi sugar jini da suke zama ruwan dare ga maza da mata a lokacin menopause, nazarin dalilan da suka haifar da su, bayar da dabaru na kariya ta yau da kullum da rage radadi, da kuma bayar da tsare-tsaren kiwon lafiya da shawarwari na kimiyya, don taimakawa kowa samun hikimar abinci, rage wahalar rashin ganin kyau da rashin daidaito na sugar jini.
1. Binciken dalilin matsalolin da suka shafi daidaito na sugar jini a lokacin menopause
1. Tasirin canje-canjen endocrine akan daidaita sugar jini
Matan suna fuskantar raguwar ingancin ovary a lokacin menopause, wanda hakan yana haifar da raguwar yawan estrogen sosai. Estrogen yana da mahimmancin rawa wajen daidaita karfin insulin, yana raguwa yana haifar da jinkirin martani na tushen jiki ga insulin, wanda ke karawa jiki antioxidant.
A gefe guda kuma, maza suna fuskantar raguwa a matakin testosterone, wanda kuma zai shafi aikin fitar da insulin daga ɓangaren pancrease da kuma metabolism na zuciya, yana karawa da hadarin insulin resistance. Wannan rashin ma'auni na hormones yana haifar da yawancin wadanda kafin yanzu suna da daidaito na sugar jini sun fuskanci matsaloli kamar hauhawar sugar bayan cin abinci da kuma sauyawa na sugar.
2. Canje-canjen halaye na cin abinci da hanyar rayuwa
Bayan shiga tsaka tsaki, saboda matsalolin dangi, aiki, da sauransu, yana da sauƙi a sami rashin daidaito a cikin halayen cin abinci, kamar son cin kayan zaki masu yawan sukari, carbohydrates masu inganci, da kuma yawan cin abinci daga waje. Haka kuma, tare da yawancin motsa jiki yana iya raguwa bisa ga shekaru, waɗannan halayen suna tsananta nauyin da ke kan daidaiton sugar jini, wanda ke shafar lafiyar ido da juyin jiki na retina.
3. Tasirin juyin hali da ƙwarin zuciya
Matsalolin stress, damuwa, rashin barci da sauran dangantaka na tunani na menopause, suna haifar da fitar da yawancin hormones na gajiya (kamar cortisol), wanda ke jawo hauhawar sugar. Idan aka ci gaba da haka, yana iya haifar da wahalhalu na jijiyoyi da ƙananan jijiyoyi, wanda ke haifar da lalacewar retina, wanda ke jawo rashin ganin kyau.
2. Dangantakar matsalolin sugar da rashin ganin kyau
Lokacin da sugar jini bai daidaita ba, ƙaramin jijiyoyin jiki a idon yana fuskantar ƙarin matsa lamba, musamman jijiyoyin retina. A cikin gajeren lokaci, canje-canje masu tsanani na sugar zasu haifar da canje-canjen osmosis na lens, wanda ke haifar da ɗan girma na ɗan lokaci da canje-canjen ƙwaƙwalwa, wanda ke jawo rashin ganin kyau. Tsawon lokaci hawan sugar yana haifar da lalacewar ƙaramin jijiyoyin retina, jini ko leak, yana haifar da ciwon ido na diabetes, kuma a lokacin tsanani, yana iya jawo asarar gani.
Menopause shine lokacin da aka yi fuskantar rashin daidaito na sugar jini, don haka rashin ganin kyau ba wai kawai alama ce ta ɗan lokaci ba, har ma da sanarwar lafiya. Don magance wannan batu, ya kamata a fara daga daidaiton sugar jini, don kauce wa da kuma kulawa da matsalolin ganin.
3. Kariya ta kai da gudanar da rayuwa: Mahimman abubuwa na daidaita sugar da kulawa da ganin a lokacin menopause
1. Kula da sugar jini da rikodin abinci
Ana ba da shawarar ga wanda ya samu menopause cewa suyi auna sugar jini na yunwa da na bayan ci abinci kowacce rana, tare da rubuta cin abinci, halin tunani, motsa jiki da hutu, ta hanyar bayanai don gano sanadin sauyin sugar.
Idan aka sami darajar sugar sama da ma'auni (yunwa >100mg/dL ko bayan cin abinci 2 hours >140mg/dL), ya kamata a yi ƙoƙarin daidaita tsarin abinci ko neman shawara daga ƙwararren likita.
2. Tsarin hutu da shirin motsa jiki
A kowanne mako, ya kamata a shirya motsa jiki na matsakaicin karfi 3-5, kamar tafiya, iyo, gudu ko yoga, kowanne ɗan lokaci daga minti 30 zuwa 60. Motsa jiki yana iya inganta karfin insulin, yana ba jiki damar amfani da glucose sosai, yana rage nauyin pancrease.
Bugu da ƙari, yana da kyau a sami tsarin hutu, a bar barci na awanni 7 a kowanne rana, a yi ƙoƙarin samun hasken rana a lokacin yini, yana taimakawa wajen daidaita insulin da hawan hormone.
3. Kula da hankali da sake sakin damuwa
Ana ba da shawarar a yi amfani da mintina 10 kowacce rana don aiki akan numfashi mediation ko zaman tunani. Tare da numfashi mai zurfi yana rage gajiya, yana rage yawan hormones na gajiya, yana taimakawa wajen daidaita sugar.
Idan sauye-sauyen halin tunani suna bayyana, za a iya ƙara tattaunawa ta goyon baya (kamar neman shawara, ko shiga kungiyoyin taimako na menopause) don rage tasirin damuwa akan sugar.
4. Ra'ayoyin masana da tushen kimiyya
Dangane da littattafai na likitanci masu inganci da yawa, daidaita halayen cin abinci da tsare-tsaren rayuwa na hankali, suna da mahimmanci don shawo kan matsalolin sugar jini na menopause da lalata ganin.
Cikin waɗannan, "New England Journal of Medicine" da "Diabetes Care" sun bayyana, haɗin gwiwar abinci mai ƙarancin glycemic index da motsa jiki mai kyau na iya inganta tasirin insulin sosai, yana raguwa yawan lalacewar retina.
Bugu da ƙari, masana suna ba da shawarar cin abinci mai ɗauke da antioxidants (kamar lutein, zeaxanthin, vitamin C, E) don kare kananan jijiyoyin ido da ƙwayoyin, suna rage inflammation da lalacewa a retina.
5. Shawarwarin magani na gargajiya da hanyoyin jiyya na halitta
1. Amfani da sauti: Muryar ƙarar 40Hz
A cikin 'yan shekarun nan, bincike kan amfani da sauti sun nuna cewa sautin ƙarar 40Hz na iya ƙarfafa daidaiton jijiya, yana taimakawa wajen daidaita halin tunani. Ana ba da shawarar a kunna muryar qara 40Hz na minti 30 kowacce yamma kafin barci tare da kwantar da jiki da rufewa ido, yana taimakawa wajen daidaita jijiya; yana rage canje-canjen sugar da ke haifar da gajiya da damuwa, kuma yana taimaka wajen inganta juyin jiki na ido.
2. Shayi da shawarwarin magunguna daga Ƙasa
Bincike ya tabbatar da cewa shayin cinnamon, shayin bitter melon da shayin ganyen mulberry suna taimakawa wajen daidaita sugar jini. Cinnamon yana inganta karfin insulin; bitter melon yana da tasirin insulin; shayin ganyen mulberry yana dauke da DNJ (1-deoxynojirimycin) wanda ke dakile yawan narkar da carbohydrates zuwa glucose. Ana ba da shawarar shan kofi na shayin ganyen mulberry (kimanin 300 milliliters) bayan cin abinci, yana taimakawa wajen rage yawan hawa sugar bayan abinci.
Amma a yi hankali, ko da shan shayin ganye yana da lafiya sosai, idan mutum yana da wasu cututtuka na musamman ko tana cikin magani, ya kamata ya tuntuɓi likita kafin shan shayi.
3. Sauƙaƙan kulawar ido
Idan canje-canjen sugar suna haifar da rashin gani na ɗan lokaci, zaku iya yin shan zafi (tushen tawul mai zafi 35-38°C na minti 10), yana inganta juyin jiki na cikin gida; ko kuma kuyi motsin idanunka (daga hagu, daga dama duk 5 sau), yana rage matsin lamba akan gani. Kowacce rana duba nesa na minti 5, gujewa dogon lokaci tare da mai hoto a kusa, yana taimakawa wajen daidaita m kayan ido, yana hana lafiyar ido ta tabarbare.
6. Tsarin giya mai kyau da shawarwari na abinci
1. Tsarin abinci mai ƙarancin glycemic index
Yi zaɓi farko daga cikakkun hatsi (irin su shinkafa ƙura, quinoa, oats), ganyayyaki, da kayan lambu wadanda ba su da sugar. A guji kayan zaki da carbohydrates masu inganci, don rage yawan hawa sugar bayan abinci.
Tsarin abinci mai kyau yana kama da haka:
- 1/4 kofin fulawa na hatsi (kimanin 60g)
- 100g na nama ko tofuna
- Rabi na farantin yana cike da sabbin ganyayyaki (green beans, spinach, carrots, tomatoes, da sauransu)
- 1 tablespoon na gyada (almond, walnuts) tare da kadan mai
- Kwanon kifi ko kawa daga cikin zarra (kimanin 80g, sau 2-3 a mako)
2. Raba hanyoyin abinci na amfani
(1) Salad Kifi na Mediterranean
Kayan haɗin: kifi 80g, man zaitun 1 tablespoon, asparaguses 10, ƙananan tumatir 8, chickpeas 1/4 kofin, ruwan lemon 1 guda.
Hanyar:
a. Shirya kifi na soya ko gasa sannan a yanke shi
b. Cook asparagus, yanke tumatir
c. Kowane sako haɗa tare da man zaitun da ruwan lemon
Abu na musamman: babban sinadarin furotin, ƙarancin glycemic, yana ƙunshe da lutein da Omega-3, yana taimakawa wajen kariya daga cikin jiki.
(2) Miyar kaza na pumkin da bitter melon
Kayan haɗin: kaza na kaza 100g, pumkin 80g, bitter melon 30g, wasu ganyen goji.
Hanyar:
a. Yanke pumkin, bitter melon da cikin yanka, yanke kaza
b. Haɗawa da ruwa 500ml kuma a dafawa har sai ya tafasa, sannan rage wuta don dafawa na minti 20, a ƙarshe ƙara ganyen goji
Abu na musamman: pumkin yana bayar da fiber mai ƙarancin glycemic, bitter melon yana taimakawa wajen daidaita sugar, kaza yana bayar da babban furotin tare da ƙarancin mai, yana gina lafiya.
(3) Kayan Jinya na Kayan Kaza da Ganyen Ganye
Kayan haɗin: Kayan kayan itacen 50g, gyada 2, red pepper 30g, man zaitun 1 teaspoon.
Hanyar:
a. Cook kayan itace sannan a yanyanka sa yanke tare da red pepper
b. Haɗa tare da man zaitun sannan a shimfiɗa gashashshen gyada a sama
Abu na musamman: Kayan itacen suna da babban sinadarin fiber, yana taimakawa rage saurin sha, gyada tana da babban sinadarin fatty sanya zuciya da ido lafiya.
3. Tsarin abinci na lokaci da yawan abinci
- Za a yi abinci a kowane lokaci: a yi ƙoƙarin ci a sama da lokacin da aka saba, guje wa cin abinci fiye da kima da amfani da kai.
- Sarrafa adadin: adadin carbs a kowanne cin abinci bai kamata ya wuce 1/4 na babban abinci ba, a maye gurbin hatsi daga carbs masu kyau.
- Tsarin cin abinci: Fara da cin kayan lambu, sannan a ci furotin, sannan carbs, don rage yawan samun sugar bayan abinci.
- Ɗan yawan abinci a lokuta da yawa: Idan akwai low sugar ko yunwa a cikin dare, za a iya ƙara snack guda 1-2 (gyada masu ƙarancin sugar, ƙwai na soya ko yogurt mai ƙarancin sugar) don daidaita sugar.
4. Kari na sinadaran gina jiki
- Lutein: ya kamata a sha Yawanci 6-12mg (a zaɓi spinach, egg yolk, ganyen kore ko kayan magani).
- Vitamin C/E da zinc: yawan cin kiwi, gyada, da ganyen launin daki, suna taimaka wa ƙaramin jijiyoyin ido wajen kariya daga oxidation.
- Zinc da Group B: Wato suna inganta kula da lafiya, suna ƙara lafiya ga jijiyoyi da jikin ido yana iya zabin ganyen pumpkin, hatsi cikakke, da kaza na kaza.
7. Shawarwari kan hanyoyin jiyya da inganta kai
1. Binciken kwararru da magani
Ana ba da shawarar a duba tare da ƙwararren likita akai-akai kowane watanni 6-12, da gano sugar jini, dexpan (HbA1c), da karfin insulin, kuma a duba na retina a asibitin ido. Idan an fara ganewa na alamar rashin gani, ya kamata a yi magani da wuri domin rage hadarin asarar gani.
2. Mai la'akari da horomoni na madadin
Matar da ke da wahala na iya yin tunani bisa shawara na kwararru kan sanya magani na low-dose na hormones don daidaita ingancin estrogen, yana inganta aikin jiki, yana taimakawa wajen daidaita sugar da lafiyar zuciya. Saboda bambance-bambancen jiki, ya kamata a yi la'akari da tarihin jiki da haɗarin da likita ya kimanta.
3. Inganta koyo da sana'ar lafiya
Participate a lectures kan lafiya a lokacin menopause ko kuma gudanar da shirye-shiryen kiwon lafiya ba tare da shuka ba, don ilimin dabaru na sarrafa sugar. Yi amfani da apps na wayoyin hannu don rubuta cin abinci da sugar.
Ana iya saita manyan makasudin lafiya (kamar rage nauyin 1kg a kowane wata, ko kwatankwacin lokacin cin ganyaye) don daidaita rayuwa.
8. Kammalawa
Menopause ba kawai canje-canjen jiki bane, har ma lokaci ne na gyara kai da koya sabbin hanyoyin kiwon lafiya. Duk da cewa matsalolin da suka shafi daidaito na sugar jini suna yaduwa, idan mutum zai gudanar da kansa yadda ya kamata da kuma zabar abinci da hikima, tare da zuba jari kan motsa jiki da kula da hankali, da kuma taimakon magani dole, za a iya rage mai yawa na rashin ganin kyau da tashin hankali daga canje-canjen sugar, yana ƙara kyautata. Duk maza da mata ya kamata su rungumi lafiya da kuma karfafa gwiwa don fuskantar sabon mataki na rayuwa. Muna fatan wannan rubutun ya zama jagorar aiki ga kowanne abokin-haba na menopause, yana taimakawa wajen inganta ingancin rayuwa daga cikakkun bayanai.