Njengoko ubudala buphucuka, amadoda kunye nabasetyhini bangena kwiimeko zabo ze-menopause. Ngeli xesha lempilo, utshintsho lwe-hormone obandakanyekayo luya kuba nomphumo omkhulu kwimpilo yomzimba nengqondo. Nawuphi na umphumo oquka ukuncipha kwe-estrogen ngenxa yokuncipha komsebenzi we-ovary kumazwi, okanye ukwehla kwenqanaba le-testosterone kumadoda, i-menopause inganika umngcipheko wemiba emininzi, kuquka ukungalingani kwemvakalelo, iingxaki zokulala, ukungahambelani kokutyanwa, ukunyuka kwegazi, nokukhokelela kwiimeko ezinzima ze-neurological ezifana ne-diabetic encephalopathy.
Le nxalenye ithi “Uqeqesho lwe-Yoga, Iingxaki zokulawula igazi, I-diabetic encephalopathy, Ukuphononongwa kwezinga lokulinganisa lomzimba nengqondo - i-Yoga ifakela umqondiso kwi-autoregulation ye-neuro” kufuneka ihlolisise iingxaki zokulawula igazi ezijolise kwi-menopause, impendulo ebalulekileyo yecandelo le-neuro lakho, kunye nendlela yokusebenzisa iindlela zokuhlola ezixubileyo eziqhelekileyo nezemveli, ngakumbi uqeqesho lwe-yoga, ukunceda amadoda nabasetyhini abaninzi ukuba bazilungiselele, bahlale bephephile kwaye baphucule iingxaki, kwaye balandele umgangatho ophakathi komzimba nengqondo.
Umphanda weMenopause kunye nokuqonda kwengxaki zokulawula igazi
1. Iziphumo zoTshintsho lweHormone kwiSiphumo sokuLungisa igazi
Amadoda nabasetyhini abapheleyo kwi-menopause babhadapha utshintsho olukhulu kwi-System ye-endocrine, okwenza kube nzima ukuhamba kokutya kwengcambu. Ukwehla kwe-estrogen kunye ne-testosterone kubangela ukuba amasela omzimba anciphe kwi-insulin, okuthi ke kuphumeze ukuzinza kwe-glycemia, kunye nokwandisa umngcipheko we-diabetes. Umphanda ubonisa ukuba, ngaphaya nase-menopause, ukuba imiqathango yokuphila kunye nokutya akuhambelani nezi zinguquko, ukufumana ukungasebenzi kwe-insulin kubalulekile, ngelixa amadoda aphola izinga le-testosterone eliseleyo, uyabola kummandla, ukwandisa igazi, kuhlangene nemiphumo emibi yokuziphatha koMetabolism, sokwandisa ukungahambi kokulawula igazi.
2. Iziphumo zeGazi ezingalunganga zikhokelela kwiNeurological staat - I-diabetic encephalopathy
Ukunyuka kwamagazi, kuya kuchaphazela amasela, ukwenza ukuba kukhuleke i-oxidative stress, kuxhatshwe ngokuqhubekayo ii-neuro-inflammatory, yaye kuchaphazela ukuhlonipha, ukukhumbula, pembula kunye notshaba lwegazi. Abantu abapheleyo kwi-menopause ngenxa yokuphucuka kwemvakalelo emabi, kunye nesiphene sokuhlala, bayanda kwimingeni ye-neuro. Amadoda nabasetyhini abapheleyo kwi-menopause, ukuba baphosisele ukulawulwa kwabo, kuxhatshwe kukuphunyezwa kwe-hippocampus, i-amygdala, izakhiwo eziphathekayo kwi-memory control.
3. Iimpawu ezijolise kwiGazi elahlukileyo kunye nemiphumo eGqithisiweyo
Ngokuhlangula, uvavanyo lobuchwephesha luphakanyisiwe, iimpawu ezijoliswe kwi-menopause zikhomba ukuba: i-glycemia iyapatheka, umthamo ophakanyisiweyo, ukomisa, ukwenyuka kwe-glycemia, i-nervous symptoms ezinxulumene ne-hyperattention, imvakalelo engaphelelanga, ukonakaliswa. Ukuba le miphumo ayilungiswanga, ziya kuguqulwa zibe i-diabetic encephalopathy, ukuchaphazela i-cognition kunye nezinye imisebenzi yansuku zonke.
Iimbonakalo ezinenjongo - Uvavanyo lwe-Yoga oluphuculayo kwiGazi kunye neNeuro- Regulation
1. I-Yoga ilungisa i- autonomic nervous system kunye ne-neuro endocrine
I-Yoga yinkqubo ejolise kwi-ubuchule be-hala, ukungena deeply, kunye nezinyathelo zomzimba ngokwendalo, iyavavanywa yesayensi ye-neuroscience, inokwenza umphumo omkhulu kwi-System ye-autonomic nervous control. Uvavanyo lukhumbuza ukuba, wabelana okanye uyaqhubeka ne-yoga, ukumisela izigaba ze-vagus nerve, ukulungisa i-adrenaline kunye ne-cortisol, kuyiphucula i-negative influence ye-chronic stress kwi-glucose. Xa i-parasympathetic nervous system ilinganiswe, i-hormones ezibizwa kwemibandela "ezilungisileyo," iyakhuthaza umona.
2. Ukukhetha i-Yoga asanas kunye nezindlela ezahlukeneyo
Iisakhiwo ezahlukeneyo ze-Yoga (asanas) kunye ne- pranayama zeza zikhonkco, umphandle owenza umphaphamla, ukunceda kwi-glucose membrane engasazwanga. Kukho amaphezekelo okungabiyo, sicebisa ukusebenzisa:
(1) Surya Namaskar
Umjikelo opheleleyo ubandakanya i-asana ezili-12, ukusuka kumjikelo ophilayo, ungeze kwi-3 - 5 ukufunda, umphumo uhlawulela umoya, lukukhuthaza umphanda wokukhipha.
(2) Setu Bandhasana
Kungakhokhetha umjikelo ovuthayo, uvuse umjelo weza umtya, umjikelo wakhe uthingisela kwangoko, kuhle nomgca ofanelekileyo.
(3) Savasana kunye ne-breathing-oriented
Ngelixa, ubuchule bokusula, uze uthose ngokulandelelana okudibanisayo kwe 5-4-7, i-adaptive desires, elungiselela kudedwesisi.
(4) Amashishini kunye nemibono
Nje ngesikhumbuzo, ungakhetha izinto eziphilileyo (eelungileyo- ezinonhlanhla), umphanda wokubona umphunga kumalanga
(5) Nadi Shodhana
Dityanisa umona womphefumlo, qhelisela ubumba be-3, bumgeke kangangokuhamba, phumelela banike endowayi, kwaye uzakwenziwe umva kokuncedayo.
3. Ukuphucula okuvalwe - niboneko ngokuqhuba ene- audio imprint
Uhlolo lweaudio lufakazela, ukusebenzisa umphumezelo, kucacisa iziphumo zabakhumbulayo, umphondo two yebhasi.
Iingxaki ezahlukeneyo- Uvavanyo lweGlucose kunye neAutoregulatory Solutions
1. Iindlela zeMveliso ezithile
(1) Ukutya okunjalo
Umjikelo we-edibles unokumanyaniswa, iiyure zokusebenzela ngama-30, kunye nezinye izinto ezivela kwiimeko zezo zibalulekile.
(2) Ibrandwe yesikhumbuzo esingoyikayo
Umjikelo wokuphucuka uzithobela umzimba,
(3) I- antioxidants
Kg, umphanda unethuba lokuphucula i-insulin resistance nezithembiso zengqondo.
2. Iimija ezijoliswe
Ukuphucula ixesha lokuphila, uze ufune uluhlu olufanelekileyo.
3. Ulawulo lwempembelelo
Uphando lukhumbuza ukuba, i-yoga iyakunceda kwimitshato yamahlaya kunye neziphumo zokwenziwa.
IiMbono zeZazi kunye noMphathiswa
1. Ukwakha i-Peer-Group
Ngethuba, udinga amasebe ezeMosi, umji.
2. Ukwenza umguquli
Ujolise kumjikelo wePython wokwenziwa, uphinda ekufumanekeni, unjengoko kusemthethweni kumjikelo.
3. Ukubuyisa imithombo
Nawathetha umjoliso waba-psychological umphanga kuluhlu lweengdots.
Isiphetho:
I-menopausis ayiyizi, ifaka isikhumbuzo esiqinileyo se-equalizer ye-endocrine, esiqhelekileyo kuzo. Le miboniso ibonisa ubungqina, imijoliso elingapheliyo, iziphumo ezinamandla, iziphumo ezahlukeneyo zamanje, ezizisa uvavanyo, uvavanyo olungakuthoba umngcipheko wempilo. Uvavanyo olunelungelo lokulawula umjoliso, ungavavanya umngcipheko ophezulu.