Wannan lokaci yana tsoratar da mata da yawa, saboda a yanzu haka, akwai canje-canje mai mahimmanci a dukan jikin mace, amma manyan canje-canje sun shafi tsarin haihuwa. Wannan shi ne yafi sabili da canji a cikin yanayin hormonal na hormones-estrogens na mace, samar da abin da ya rage a wannan zamani. Halittar ta haka ta shimfiɗa cewa a wannan zamani cewa aikin mata na yawan mata ya ƙare, ovaries "gama aikinsu" kuma su dakatar da haila. Yanzu aikin da mata ke da ita shine kare 'ya'yan da suka rigaya suka kasance, kuma ba su haifa ba.
Hormones suna da sha'awa "halittun" masu ban sha'awa, saboda suna da "wakilan su" a kusan dukkanin kwayoyin halitta da kyallen takalma. Abin da ya sa, tasirin su yana da kyau ga dukan jikin mace. Wannan karuwa ne a cikin estrogen wanda zai kai ga samuwar ciwo mai suna "menopausal". Babban sassan wannan shine bakin ciki, walƙiya mai zafi, suma, rashin jin dadi, rashin barci, karuwa mai yawa a cikin zuciya, saurin yanayi, da kuma karuwar wahala.
Bugu da ƙari, akwai wasu canje-canje masu shekaru, mafi yawa daga cikinsu kuma ba su gudana ba tare da haɓakar isrogen ba. Wannan shi ne raguwa da kasusuwa, sanadin hankali ga gishiri, bi da bi, tsaftace ruwa, kuma sakamakon wannan - edema, ƙara yawan cholesterol cikin jini kuma sakamakon haka - canje-canje a cikin jini, matsaloli a cikin tsarin urinary (urinary incontinence, daban-daban ƙwayoyin ƙwayoyin cuta), canjin nauyi, hadarin kanolog neoplasm Har ila yau yana ƙaruwa da shekaru.
Menene zan yi? Ta yaya za a taimaki mata a wannan lokaci mai wuya? Ina ba da shawara don yayyana duk abin da ke kan garkuwar da kuma tattauna yadda za'a karfafa lafiyar mace bayan shekaru 45:
1. Yi kwanciyar hankali kuma kai shekarunka da dukan canje-canje da suke faruwa, a matsayin gaskiya. Wannan tsari ne na kowa kuma kowa ya wuce shi. Yi shayi mai daɗa da narke.
2. Dogaro da kai ziyara ga likitoci. Da farko, bari mu ƙayyade waccan likitoci kuma sau nawa ya kamata a ziyarci mace bayan shekaru 45:
- Dole ne a ziyarci masanin ilmin likita a kowane lokaci kowane wata shida, yayin da yake magana akan duk abin da ke damun ku, har zuwa ciwon kai. Tabbatar yin gwaje-gwaje don hormones.
- Cardiologist, kowane watanni shida ya kamata a yi katin cardiogram.
- Mammologist, kowane watanni shida ya kamata yin mammogram kuma kowane wata ya taɓa kirjin ku.
- Mai ilimin hanyoyin kwantar da hankali.
- Gastroenterologist.
Ya kamata a tuna da cewa duk wani ciwo a nan gaba zai iya ci gaba da yin rashin lafiya, don haka kada ku jinkirta da magani.
3. Bi abincin abincin . Wannan shi ne daya daga cikin mahimman bayanai, saboda nauyin kisa yana haifar da cututtukan zuciya, da kuma cututtuka na gastrointestinal, da kuma ƙara yawan karfin jini. Bugu da ƙari, mutane masu yawan gaske sun fi mai saukin kamuwa da ciwon sukari. Kamar yadda ka sani, tare da shekaru, aikin muscle ya ɓace, kuma, saboda haka, ƙwayar tsoka, kuma wurinsa yana shagaltar da nama.
Mene ne abinci:
- Rage amfani da gari da kuma jinya mai dadi. Idan mafi yawan mu jure wa amfani da gari, to, daga zaki, mutane da yawa ba za su iya ƙin ba. A wannan yanayin, ana bada shawara don maye gurbin sukari da zuma ko 'ya'yan itatuwa masu sassauci, kamar yadda za ku iya cin marshmallows, amma ba fiye da kashi 2-3 ba. kowace rana.
- Muna amfani da ƙari, baƙin ƙarfe da alli, domin a cikin lokacin jimawa jiki yana da hasara. Babu yadda ya kamata ka ƙi nama. Yawansa a wannan shekara shine kimanin 80-100 g kowace rana. Naman yana da wadata a baƙin ƙarfe. Kada ku kiba da kayan kiwo, samoran alli. Amma a cikin waɗannan lokuta, ya kamata a rage yawan abincin su.
- Rage yin amfani da gishiri, yin amfani da kima daga abin da take haifar da rubutu.
- Yana da kyau a maye gurbin kofi tare da shayi mai shayi.
- Idan za ta yiwu, maye gurbin man shanu, mayonnaise, ketchup da sauran kiwo, tare da kayan lambu ko man zaitun.
- Sau ɗaya a mako, shirya rana ta saukewa. Ba abin da ke damun zama a kan yogurt da apples don rana ɗaya.
- Kada ka manta game da 'ya'yan itatuwa, musamman apples apples.
- Tabbatar rike bitamin, yana da kyawawa cewa suna dace da shekarun, amma zai zama kawai ma'adinan bitamin-mineral.
4. Yin wasanni . A wannan zamani, zaku iya yin yoga, kullun, ko wasu wasanni, amma kada ku karbi ƙarfin ku. A wannan yanayin, ba za mu yi rikodin ba, amma dai muna so mu hana tsokoki daga tayarwa da kumburi da mai.
5. M rayuwa . Dole ne a yi ƙauna a kai a kai, domin a lokacin da mazauna mata yawanci mata suka karu da haɗuwa da jima'i, kusan kusan ba zai yiwu a yi ciki ba, amma ana iya kaucewa wasu matsaloli a cikin ciwo na mazaopausal, saboda aikin jima'i na yau da kullum.
6. Bayyanar. A wannan duniyar, kar ka manta game da fata, ya zama bushe, sabili da haka yana buƙatar sabuntawa da kayan abinci na yau da kullum. Bugu da ƙari, yanzu ƙwararrun kamfanonin kwaskwarima suna samar da samfurori bisa ga shekaru. Kada ka manta game da gashi, ana kuma maraba da yin ziyara a yau da kullum.
7. Makarantu. Yawancin mata bayan shekaru 45, samun sababbin talanti, wani ya fara rubuta waƙoƙi, wani yana daukaka easel, wani - kawai dancing. Kada ku watsar da "bukatunku". Bayan 45, rayuwa ta fara!
Mun bincika yadda za'a karfafa lafiyar mace bayan shekaru 45. Ya ku 'yan mata, ku tuna kuna da kyau a kowane zamani. A kowane lokaci na rayuwa kana buƙatar duba ne kawai don lokuta masu kyau kuma duk abin da ke lafiya! Da fatan, waɗannan shawarwari zasu taimake ka ka shawo kan ƙananan matsalolin da suke hade da wannan zamani, da kuma ƙaunar ƙaunar rayuwa da kanka ka ƙaunaci ɗaya!