Guje wa Triangle Bermuda na Menopause
Ƙarshen lokacinka shine wani abu da wasu mata suke so su yi bikin, amma tsarin wannan zai iya janye shekaru 10 ko haka (wanda aka sani da perimenopause ) kafin a kai ga mazauni, lokaci da yawa daga cikinmu na tarayya da kima. Ko da aiki, mata masu lafiya za su iya samun nauyi a cikin shekarun da suka kai ga mazauni, amma ba'a yiwu ba. Koyi abin da za ku iya yi don gudanar da nauyinku a lokacin menopause.
Me ya sa muke samun nauyi
Dalilin da muke samun nauyi shine batun calories a vs. calories fita - kamar yadda a cikin, akwai ƙarin shiga a cikin fita. Abin da ya haifar da wannan gagarumar riba, duk da haka, shi ne inda rashin takaici ya auku tun lokacin, kamar yadda wasu abokan aiki nawa suka ce, karfin kuɗin da aka gani yana fitowa daga ko'ina. "Ina yin irin wannan wasan kwaikwayon kuma ina ci kamar yadda nake yi, duk da haka ina da wannan ciki," in ji wani abokin.
Abin takaici, akwai tasirin Triangle na Bermuda wanda yake faruwa a baya da kuma lokacin menopause, abubuwa uku wadanda, lokacin da aka haɗa su, ya kai ga samun karuwar:
- Ƙara yawan abincin calorie : Nazarin ya nuna cewa mata suna cin karin adadin kuzari kamar yadda estrogen din ya karu kuma muna son karin mai da sukari da kasa da abinci, abubuwan da suka fi dacewa waɗanda ke da furotin da fiber.
- Rage aiki na jiki : Ayyuka na jiki ba tare da ragewa ba, sau da yawa ba tare da mu ba ko da yake mun san shi. Wannan na iya karawa da wasu masu kwakwalwa da kuma matsalolin mazauni kamar kamuwa , wahalar barci, damuwa da sauran canje-canje.
- Raguwa RMR : Masanan sunyi tsammanin cewa cin hanci da rashawa zai iya rage yawan kuzarin kuzari (RMR) da adadin kuzari 40-70 a rana, adadin kuzari wanda ya kara idan ba ku biya su da abinci da motsa jiki ba.
- A bayyane yake cewa estrogen tana taka muhimmiyar rawa a gudanarwa. Yana rinjayar sha'awarmu, yadda muke aiki da kuma abincin da muke so. Rashin shi ma ya canza yadda za'a rarraba kayan mai, ya ajiye shi a cikin ciki wanda zai sanya mu cikin hadari ga cututtukan zuciya da ciwon sukari. Akwai wasu al'amurran da suka shafi shekarun da suka shafi shekarun da suka shafi shekarun da suka shafi shekarun da suka shafi shekarun da suka shafi shekarun da suka shafi shekarun haihuwa. A cikin wasan kwaikwayo, Gwaran Gina da Menopause, Wendy Kohrt ya nuna cewa wani matashi, mai lafiya zai iya ƙara yawan kuɗin da ake yi na makamashi ta hanyar adadin kuzari 8-10 a minti daya a lokacin motsa jiki, yayin da mace mai tsaka-tsaki ta iya karuwa da calories ta shida kawai minti. Wannan yana nufin ci gaba da kasancewa ɗaya daga cikin calories yana iya buƙatar karin motsa jiki da / ko mafi tsanani.
- Wannan ba yana nufin an rasa ku ba don samun nauyin nauyi kuma motsa jiki shine farkon jigon ku na kare kan Triangle Bermuda na menopause.
4 Abubuwa Za Ka iya Yi Don Ka guji Gin Gari
Idan kunyi damuwa tare da canje-canje a cikin jikinku wanda yake neman ba daga wurin ba, akwai abubuwa da za ku iya yi game da shi. Ta hanyar samar da ayyukan da ya fi dacewa da kuma duba wasu bangarori na rayuwarka wanda zai iya taimaka wa matsalar, zaka iya samun nauyi a karkashin iko.
- Ƙara Ƙarawar zuwa Katinka - Yaya da wuya ka yi aiki yana da alaka da adadin calories da yawa da kake ƙonawa da kuma ƙarfafa ƙarfin zai iya taimaka maka ka ƙonawa ba tare da ƙara lokaci ko mita zuwa aikinka ba. Ga abin da zaka iya yi:
- Gwada Harkokin Cutar Koyon Harkokin Harkokin Intanit
- Koyar da hanyoyi 5 don Ƙara Ƙarawa ga ayyukanku
- Koyon yadda za a ƙone ƙoda da ƙwayar zuciya
- Ƙara yawan karuwarka - Idan ba a rage ka a cikin kwanakin aikinku ba, gwada ƙara wata rana ta katin. Ko da tafiya mai zurfi na mintuna 20 yana isa don bunkasa kaloran ku.
- Ƙara Duration ɗinku - Wani zaɓi shine don yin aikinku ya fi tsayi. Gwada ƙara minti 5-10 zuwa daya ko fiye na ayyukanku don ƙona wasu karin adadin kuzari.
- Yi Abokai da Taimakon Ƙarfafa - Daga duk abin da kake yi, ƙarfafa horo shine mafi mahimmanci don ci gaba da ƙarfinka, daidaitawa, ƙwayar tsoka da nauyi yayin da kake tsufa. Nazarin ya nuna cewa tsofaffi na iya kara yawan kuzari da kuma samar da makamashi ta hanyar kara karfafa horo. Ɗaya daga cikin binciken ya nuna cewa haɗuwa da ƙananan zuciya da ƙarfin horo, tare da cin abinci mai kyau, shine hanya mafi kyau don rage yawan mai ciki. Samun mafi ƙarfin horo:
Girma nauyi - Mafi yawa mata ba su dauke nauyin nauyi ba saboda suna jin tsoron bulking up or injure kansu. Idan kun kasance maƙaryaci, kuyi aiki da nauyin nauyi a lokacin, amma, idan kun samu, kuna da nauyi sosai don ku cika kammalawa 8-10 na kowace motsa jiki zai taimake ku gina tsoka. Yawancin ku na ƙarshe ya zama da wuya, amma zai yiwu tare da nau'i mai kyau.
Mix shi Up - Gwada tsaftace tsabar gari inda kake aiki daban-daban muscle kungiyoyi a kowace rana don mayar da hankali ga kowane tsoka. Yi ƙoƙarin gwada aiki daban-daban kamar drop drop (fara nauyi da kuma zubar da nauyi ta 20% ga kowane saiti), supersets (yin hotunan biyu don wannan tsokoki, daya bayan daya) ko wasu hanyoyin horo don gigice da ƙalubalanci jikinka.
Rika mai ba da horo . Idan kana jin kamar kana yin duk abin da ke daidai kuma har yanzu ba a rasa nauyi ba, mai ba da horo zai taimaka maka ka gano hanya mafi kyau don canza abin da kake yi domin samun sakamako mai kyau.
3. Ziyarci Ƙananan Canje-canje
Amfanin da ya faru tare da menopause shine sau da yawa sakamakon ƙananan ƙara yawan adadin kuzari wanda ya kara tsawon lokaci - cin abinci kaɗan, motsawa kadan da kuma, ba shakka, wani metabolism wanda ke da ƙananan adadin kuzari ƙasa da shi. Bishara ita ce, ƙananan canje-canje na iya kawar da waɗannan abubuwa, labarai mai kyau idan ba ka so ka sake farfado da rayuwarka duka.
4. Saka idanu
Tsayawa kan al'amuran yau da kullum, cin abinci da motsa jiki zai iya taimaka maka ka kasance a kan nauyin nauyinka da sanarwa idan karin adadin kuzari suna motsi. Wannan bane ba ga micromanage kowane ciji da ka ci ko motsi ka yi ba, amma don sanin abin da ke faruwa overall. Wasu hanyoyi don duba kanka:
Ci gaba da Abincin Abincin - Wannan wuri ne mai kyau don saka idanu da abincinku, abincin kwakwalwa, da adadin kuzari, amma kuma ku lura da abubuwan da kuke so kuma ku gano hanyoyin da za ku magance su wanda ba zai dame ku ba.
Ci gaba da Ɗaukaka Taswirar - Biyan ƙwarewarka, nauyinka, alamu, da kuma zane na iya taimaka maka ci gaba a cikin ƙarfin horar da horarwa kuma ka tabbata kana fuskantar kalubalantar kanka.
Ci gaba da Ɗawainiya na Ayyuka - Biyewar motsinku (ko rashin shi) akai-akai zai iya gaya maka yadda kake aiki kuma, mafi mahimmanci, inda za ka iya inganta. Alal misali, kuna zama karin bayan abincin rana? Wannan yana iya zama lokaci mai kyau don yin tafiya ko yin wani aikin motsa jiki don yayata gajiya mai cin abinci.
Ci gaba da Jaridar Lafiya - Wannan ne inda za ka iya yin amfani da alamun barci, mazarin mazauniya , yadda kake ji da kayan aiki da kake kokarin gudanar da alamar cututtuka. Za ku ga irin yadda kayan aikin suke aiki ko kuma idan kuna buƙatar gwada wata hanya.
Yi magana da likitanku - Akwai magunguna ko wasu jiyya da zasu iya taimakawa.
- Tweak your rage cin abinci - A Gina Jiki da Menopause , Guide na Lafiya ta Mata, Tracee Cornorth ya nuna mayar da hankali ga 'ya'yan itatuwa, kayan lambu, da kuma dukkan hatsi yayin da rage girman mai, sugar sukari da kuma babban sodium abinci.
- Nemo hanyoyi - Duba calories daga abincin da kuke ci akai-akai, kamar yogurt, cuku, hatsi ko gurasa kuma kuyi wani lokaci a kantin sayar da kayan kasuwa don samo ƙananan calories.
- Ku ci ƙananan ƙananan abinci - Ku ɗanɗana hatsi, ƙananan kaza, ƙananan man zaitun a lokacin da kake saran kayan lambu - waɗannan ƙananan canje-canje zasu iya shafe calories a nan da can ba tare da sanya ku ji ba.
- Kasancewa Aiki - Ayyukan ba tare da wani lokaci ba sukan ragu a lokacin menopause saboda yana da wuyar magance gajiya da ta zo daga rashin barci, walƙiya, damuwa, da damuwa. Harkokin motsa jiki da motsa jiki na yau da kullum zasu taimaka wajen yaki wadannan bayyanar cututtuka yayin samar da makamashi. Kowace ƙididdigar ciki har da aikin gida, tafiya a kusa da ofishin ko yanki, tsayawa sau da yawa kamar yadda zaka iya kuma kawai game da kowane abu da zai taimake ka kauce wa zama don dogon lokaci. Kila iya buƙatar aiki a cikin abubuwa kamar tunani ko wasu ƙwarewar haɓakawa don taimaka maka kwantar da hankali da kuma ci gaba.
Yin tafiya ta hanyar yin jima'i ba yana nufin karbar gwanin atomatik ba, kuma ba yana nufin jikinka ba zai shiga wasu canje-canje ba komai duk abin da kake yi. Ka yi ƙoƙarin yin aiki tare da abin da ke cikin ikonka: Yaya kake motsawa, abin da kake ci, yadda kake kula da danniya da kuma kokarin da kake yi don magance cututtukan mutumopause hanya mafi kyau da za ka iya. Sarrafa abin da za ka iya da kuma barin jikinka don amsawa ga kokarinka zai iya taimaka maka ka ci gaba da kasancewa mai kyau game da canje-canje da kake ciki.
Sources:
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Campbell W; Crim MC; Young VR; et al. Ƙara yawan bukatun makamashi da canje-canje a cikin kayan jiki tare da horarwa a cikin tsofaffi. Am J Clin Nutr. 1994; 60: 167-175.
Kohrt, W. Exercise, Weight Gain da Menopause. Medscape, 6/29/2009
Lovejoy J; Champagne C; de Jonge L; et al. Ƙara yawan ƙwayar visceral da rage yawan kuzarin makamashi a lokacin juyin mulki na mazaopausal. Int J Obes (London). 2008 Yuni; 32 (6): 949-958.
Poelman E; T m M; Gardner A. Canje-canje a Rashin Harkokin Gudanar da Hanya da Rashin Jiki a Menopause. Annals of Medicine na gida Nuwamba 1, 1995 vol. 123 ba. 9 673-675