Kamar yadda shekarun ke kara shiga, maza da mata za su shiga matakan canjin jiki na su. A wannan lokacin na rayuwa, canjin hormones da ke faruwa zai yi tasiri mai zurfi ga lafiyar jiki da ta hankali. Ko dai yana da alaƙa da raguwar estrogen a mata sakamakon raunin aikin ovaries, ko canje-canje na jiki da na hankali a maza sakamakon raguwa a matakin testosterone, wannan lokaci na canjin jiki na iya kawo jerin matsaloli, ciki har da rashin daidaiton juna, matsalolin bacci, canje-canjen metabolic, hargitsi na glucose a jini, har ma ya haifar da cututtukan tsarin juyayi masu tsanani kamar diabetes brain disease.
Wannan rubutun zai mai da hankali kan "Matsalolin daidaita glucose, cutar diabetes brain da ƙarin bincike kan yadda yoga ke taimaka wa juyayi da daidaiton ciki da waje," zai kuma yi zurfin nazari kan matsalolin daidaita glucose da ake samu a lokacin canjin jiki, martanin musamman na tsarin juyayi, da yadda za a yi amfani da hanyoyin bincike na zamani da na halitta, musamman yoga, don taimaka wa maza da mata a wannan mataki daidaita kansu, kula da cututtukan da suka biyo bayan haka, da kuma dawo da daidaito tsakanin jiki da hankali.
Na farko, fassara dalilan matsalolin da suka shafi daidaita glucose.
1. Tasirin canjin hormones akan daidaita glucose
Maza da mata a lokacin canjin jiki suna fuskantar gagarumar canji a tsarin endokrin, wanda ke haifar da hargitsin metabolism na glucose an da farko yana tafiya da dari bisa dari. Raguwa mai mahimmanci a estrogen da testosterone yana sa sel din jiki ba su da karfin juriya ga insulin, wanda hakan ke kawo rashin daidaito a glucose a jini, har ma yana karawa yiwuwar kamuwa da diabetes. Misali, binciken ya nuna cewa a lokacin canjin jiki ga mata, idan tsarin rayuwa da abinci ba su dace da canjin hormones ba, yiwuwar samun resistance ga insulin yana karuwa sosai, yayin da maza ke fuskantar raguwar testosterone a lokacin tsufa, tare da tarin kitse a cikin ciki, karuwar jini, da hadarin syndrome na metabolism, wanda ke sa wahalar daidaita glucose ya karu.
2. Illolin daidaita glucose na rashin lafiya - diabetes brain disease
Idan matsi na glucose ya dore, hakan na iya tasiri ga sel din juyayi don su yi samar da yawancin radikals kyauta, wanda zai haifar da samun tasirin oxidative, rura yin ciwon dake a kwakwalwa, wanda ke iya haifar da matsalolin tunani, raguwar tunawa, da damuwa da na'ura mai kwakwalwa da ke jawo diabetes brain disease. Mutane a lokacin canjin jiki suna fuskantar karancin ingancin bacci, tashin hankali, da rashin daidaiton kula da glucose, wanda ke zurfafa hadarin samun raunin juyayi. Maza da mata a lokacin canjin jiki sun fi fuskantar illa ga yankuna na kwakwalwa da ke da alaka da tunawa da sarrafa jin dadin.
3. Alamomin da aka saba da rashin daidaito a glucose da alamu na likita
A cewar nazarin likita, alamomin da aka saba na rashin daidaito a glucose a maza da mata a lokacin canjin jiki sun hada da: hargitsi na glucose kafin da bayan cin abinci, yawan yunwa da jin kishirwa, yawan yawan fitsari, yawan jin yunwa, jin gajiya, akasin-hit, da kuma dalilin rashin isasshen glucose ga sel din juyayi wanda ke kawo wahalhalu kamar rashin mai da hankali, damuwa, da kuma damuwa da ke haifar da alamomin hankali. Idan waɗannan alamomi ba su yi gyara ba, yana iya tsunduma cikin diabetes brain disease, wanda ke barazanar tunani da kimiyyoyin yau da kullum na rayuwa.
Na biyu, bincike akan hanyoyin daidaita glucose da juyayi - yadda yoga ke inganta.
1. Yoga daidaita tsarin juyayi da hormones
Yoga wata hanyar gaske ce ta haɗa numfashi, tunani da motsa jiki, wanda sabbin nazarce-zarce na kimiyyar juyayi suka tabbatar yake da tasiri sosai wajen daidaita tsarin juyayi. Shaidar gwaji ta nuna cewa yin yoga akai-akai na iya karfafa aikin vagus nerve, daidaita secretion na adrenaline da cortisol, hakan na taimakawa rage tasirin gajiya mai tsanani akan glucose. A lokacin da tsarin parasympathetic nerve ke jagoranci, jikin yana fitar da ƙarin hormones na "komawa" kamar oxytocin, yana rage hankoron mutum da daidaita aikin glucose da na juyayi.
2. Zabar yoga poses da ke da sirri
Matsalolin yoga daban-daban (asanas) da hanyoyin numfashi (pranayama) sun tabbatar suna da tasiri a kan juyayi da glucose. Dangane da yanayin da aka saba na maza da mata a lokacin canjin jiki da sakamakon binciken likita, ana ba da shawarar zabar waɗannan motsa jiki:
(1) Surya Namaskar - umarnin da aka keɓance.
Cikakken tsari yana dauke da jerin motsa jiki 12, daga farkon safiya, ana shawartar aiwatar da juna 3-5 akai akai, yana karfafa jinin jiki da inganta aikin pancreas don daidaita glucose.
(2) Setu Bandhasana
Yana karfafa jujjuyu na jini a cikin ciki, yana kunna aikin pancreas, ana ba da shawarar yin a kowace rana ko bayan cin abinci na awanni 2, ana tsayawa a 30 zuwa 60 seconds, a maimaita 3 sau, yana taimakawa rage resistance ga insulin.
(3) Savasana da deep breathing
Ta hanyar jin daɗin zurfi, haɗa tare da hanyar numfashi ta 5-4-7 (shakar iska na sakan 5, riki saukar 4, fitar da iska a sakan 7), kowace rana a cikin mintuna 10-15 kafin bacci, zai haifar da karuwar aikin parasympathetic nerve, yana inganta gyaruwar juyayi da daidaita hormones.
(4) Jerin tsawaita gagare
Kamar Marjariasana-Bitilasana, Ardha Matsyendrasana, ana shawartar yi a safiya ko yammaci, tare da kyakkyawan kiɗan mai laushi (kamar Santoor, ko kayan aikin gargajiya na Indiya) yana ƙarfafa haɗin kwakwalwa da rage ilimin juyayi.
(5) Nadi Shodhana - hanyar numfashi ta kawar da rabuwa
Kafin fara, rufe haɓɓaū na hagu, shakar iska na sakan 5, canza hannu rufe haɓɓaū na hagu, fitar da iska na sakan 6-8, kowace shekara 10 a jere, yana fi kyau a yi shi a cikin safe da kuma kafin bacci, yana taimakawa daidaita hagu da daman kwakwalwa, yana inganta fitar ƙwayoyin sharar jiki daga kwakwalwa da ƙara karfin mai da hankali.
3. Hanyoyin sauti - aiwatar da kayan sauti tare da nau'i na yoga
Nazarin kayan sauti ya tabbatar da cewa yin amfani da wakokin 174 Hz, 285 Hz yana taimakawa ga sabuntawa da karfafa garkuwar jiki, ana ba da shawarar a yi amfani da wannan sautin tare da yoga a kullum na mintuna 30-45, yana taimakawa wajen gyara hanyar juyayi a kwakwalwa da inganta yanayin motsin zuciya.
Na uku, hanyoyin magance matsalolin da ke tattare da daidaita glucose da juyayi.
1. Cikakkun matakan abinci
(1) Abincin mai fiber mai yawa da karancin glycemic.
Ana ba da shawarar abinci na kullum ya kai gram 30 na fiber mai ruwa, kayan lambu, oats, wake, a raba sinadaran carbohydrates a kowace rana, a nisanci abinci mai girman glycemic index (GI);
(2) Tsarin ingancin protein
Yayi zabi daga wake, kifi, kwai, kayan madara da nama mai kyau, a kula da gram 1 na protein a kowace rana ga kowanne kilogram na nauyi, yana taimakawa wajen tabbatar da ingantaccen secretion na insulin;
(3) Ƙarin ƙwayoyin gina jiki.
Hakanan ana bayar da shawarar shan magnesium (300-400 mg a kowace rana), chromium (100-200 mcg a kowace rana), Omega-3 fatty acid (1000-1500 mg a kowace rana), suna taimakawa wajen rage resistance ga insulin da kuma martanin juyayi.
2. Gyaran lokutan aiki
Yi amfani da tsari mai karko, tare da samun hasken rana da kuma kyakkyawan lokacin hutu (ana ba da shawarar tashi daga 10:00 zuwa 11:00 da yamma, don samun awanni 7-8 na bacci), zai inganta tsarin juyayi na tsakiyar bawa juna dangane da umarnin glucose, yana rage faruwar diabetes brain disease.
3. Gudanar da damuwa da kuma jagorancin tunani
Nazarin yana tabbatar da cewa yin tunani (kamar Ajna tare da kai tsaye a kan numfashi) sau 2 a kowace rana, kowane minti 20, na iya rage fitar da cortisol, hana tasirin gajiya mai tsanani akan glucose da juyayin kwakwalwa.
Na hudu, ra'ayoyi daga masana da misalai suna bayyana.
1. Bisa ga mujallar duniya "Diabetes Care" da "Journal of Alternative and Complementary Medicine" da dama da aka yi nazari akai, yayin da yin yoga na tsawon lokaci zai iya rage glucose na jini na 5-15%, rage glycated hemoglobin na 0.3-1.1%, da kuma karfafa karfin juyayi a kwakwalwa, yana da tasiri sosai ga raguwar lafiyar hankali da alamomin juyayi a lokacin canjin jiki.
2. Misalan likita
Ms. A, shekara 57, ta fara samun matsalar rashin lafiyar glucose da raguwa a tunani a lokacin canjin jiki, bayan taron magani tare da likitoci da kuma aiwatar da yoga da tsarin abinci na minti 30 a kullum, a cikin wata 3, an rage glucose daga 145 mg / dL zuwa 110 mg / dL, damuwarta ta dawo da lafiya, rashin bacci ya inganta sosai, kuma bayanan aikin kwakwalwa sun karu.
Mr. B, shekara 64, wani mutum a lokacin canjin jiki, ya fuskanci hargitsi na glucose tare da damuwa da gajiya bayan karawa a nauyi, bayan shigar da horon numfashi na yoga tare da 183Hz na tunani, suna inganta glucose da motsin zuciya, damuwan bacci da zazzagewar dare ya sauka sosai, lafiyar tunani ta dawo.
Na biyar, shawarwari daga hanyoyin magani na halitta.
1. Taimakon hawa
Ana bada shawarar dace da mahalli mai dadin ganye mai karamin turare (cikin minti 3, tare da na'ura mai fitar da turare), yana taimakawa wajen rage gajiya a tsarin juyayi da daidaita glucose.
2. Tsarin kore
Ana ba da shawarar ci gaba da shuka fiye da fure 10 a cikin dakin, yana taimakawa wajen shayar da iskar Carbon dioxide ta fi yawa da gurbacewar iska, yana hana ƙarin matsalolin oxidative daga shafar sel din kwakwalwa, kuma yana karfafa aiki na cortex na kwakwalwa.
3. Harkokin cardio tare da yoga
Ayyukan sauri sau 2-3 a mako, kamar tafiya a sauri, iyo, ko gudu na minti 30, sa'an nan kuma a haɗa tare da darussan zurfin hutu na yoga, yana taimakawa inganta juriya ga insulin, da kuma karfafa garkuwar juyayi a kwakwalwa, rage yawan juyayi na canjin jiki da ƙananan inflammation.
Na shida, don haɓaka kai da tsarin tallafi na ƙungiya.
1. Shiga ƙungiyoyin goyon bayan canjin jiki
Shiga ƙungiyoyin haɗin kai, halarci kwasa-kwasan daidaiton jiki da tunani, ta hanyar raba daga kwarewa ta yadda za a rage jin kadaici, kienin sabbin hanyoyin rage damuwa, har ma da yin yoga tare, raba abinci mai inganci, da wa'azin kwararru.
2. Rubutun jari da shirin jin godiya
Yin rubutun jari a kullum a kan darajar glucose, canje-canje na motsin zuciya da ƙwarewar aikawa, ta hanyar duba canje-canje a kai, zai jawo jin nasara na kai, kuma inganta ƙarfin canji a cikin zuciya.
Na bakwai, samun shawarwari daga masana.
Ko da yake yoga da hanyoyin halitta suna da tasiri mai yawa, yana da muhimmanci a jaddada cewa duk wani mai canjin jiki na mata ko maza da suka gano juyin glucose yana shafar su na dogon lokaci, ko kuma suna fuskantar matsalolin juyayi, gajiya mai zurfi, ko kuma suna zargin diabetes brain disease, suna buƙatar tuntubar likita don kimantawa. Dole ne a fitar da jini, hoto na kwakwalwa, ECG, da gwaje-gwajen nazarin jin mutum don samun ci gaba, a lokacin da zai yiwu tare da karɓar magunguna, insulin, da magungunan nuƙar juyayi, tare da haɗawa da mai horar da yoga tare da takardun shaida, don samun ingantaccen juriya ga jiki da hankali.
Taƙaitawa:
Canjin jiki ba zai zama ramin lafiyar da ba tare da sha'awar ba, ta hanyar sabbin bincike kan daidaiton jiki da hankali, haɗa ilmin ƙwaƙwalwa da yoga, mutane suna iya bude sabon shahararrun hanyoyin daidaita glucose da gyaran juyi. Wannan jagorar ta yi bayani akan cikin kwarai dalilai, alamu, hanyoyin magani, tsari da tare da dabaru, tana koya wa masu karatu yadda za a ƙara daidaito don guje wa diabetes brain disease da sauran abubuwan haɗari, suna samun sabuwar hanyar hawa. Masu karatu zasu iya bi matakai da aka bayyana a cikin wannan rubutun don ƙirƙirar taswirar canjin jiki na kansu, su zama misali na lafiya da tsare.