RANAR TSABTAR JININ AL'ADA 2020: SHIN ZAƁIN LOKACINKU YANA SHAFAR LAFIYARKU?

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Dole ne a kalla

Karka Rasa

Gida Lafiya Kiwan lafiya Lafiyar ku oi-Amritha K Ta Amritha K. a ranar 28 ga Mayu, 2020| Binciken By Arya Krishnan

Ana kiyaye Ranar Tsabtar Al'adar ranar 28 ga Mayu a kowace shekara. Ranar da nufin nuna mahimmancin kula da tsaftar al’ada. NGOungiyar NGO ta WASH United da ke ƙasar Jamus ce ta fara shi a cikin 2014 kuma an zaɓi ranar 28 don yarda cewa kwanaki 28 shine matsakaicin tsinkayen jinin al'ada.

Ranar Ranar Hawan Duniya ta Duniya 2020 shine ' Lokaci a cikin Annoba '. Taken ya nuna irin kalubalen da mata ke fuskanta yayin jinin al'ada a yayin da ake ci gaba da yaduwar cutar da kuma haskaka yadda kalubalen ya ta'azzara yayin annobar.

A madadin ranar, bari mu duba yadda zabinku na al'ada yake shafar lafiyarku baki ɗaya.

Ga 'waɗanda allah ya zaɓa da hannu', jinin haila ko lokuta bazai zama babban matsala ba. Amma ga sauranmu, yana da sauƙin ɗayan mafi mawuyacin lokaci a cikin wata. Kuna cikin ciwo, kun kasance cikin damuwa, damuwa, rikicewa da baƙin ciki ba tare da dalili ba. Haka ne, yana iya samun kyakkyawar damuwa da damuwa.

multani mitti tare da fakitin fuska na aloe vera

Kodayake ciwo da rikicewa na iya zama mummunan abu, akwai hanyoyin da zaku iya amfani dasu don sarrafa shi. Kamar amfani da jakar ruwan zafi, ɗanɗano kan wasu cakulan mai duhu, samun kanka motsa jiki da sauransu.

An faɗi haka, yana da kyau a faɗi cewa lokutanku da lafiyarku suna haɗuwa kuma hakan bai kamata ya zama abin mamaki ga duk wanda ke da mahaifa ba. Duk abin da kake yi tun daga lokacin da kake bacci zuwa yawan abincin da kake ci yayin kwanakinka yana da tanadin shafar lafiyar ka gaba daya.

Dukanmu mun karanta game da hanyoyin da za ku bi don tsara lokutanku, lokacin da lokacin farko zai yi da kuma alaƙar da ke tattare da lafiyar gabaɗaya, yadda haila ke shafar lafiyarku da sauransu. A yau, za mu bincika hanyoyi da hanyoyin da zaɓin lokacinku zai iya shafar lafiyarku gaba ɗaya, tare da bayanai daga ƙwararren masanin kiwon lafiya na Boldsky Dr Arya Krishnan.

Zaɓukan Lokacinku & Tasirinsu Ga lafiyarku

Dukkanmu muna sane da cewa lafiyar ku na taka muhimmiyar rawa a cikin al'adarku. Amma shin kun san cewa zaɓin da kuka yi yayin lokutanku suna taka muhimmiyar rawa ga lafiyar ku kuma? Bari muyi la’akari da yadda zabin lokacin ka zai iya shafar lafiyar ka.

Don haka menene zaɓin lokaci? Ba komai bane face abubuwa kamar cin abinci, motsa jiki, bacci da sauran abubuwan makamantansu da kuke aikatawa, amma yayin da kuke al'ada.

Wannan labarin zaiyi la'akari da fannoni masu zuwa azaman zaɓin lokaci mai mahimmanci.

mafi kyawun mai ga masu ciwon zuciya a Indiya

Al'adar cin abinci
Lokacin bacci
Motsa jiki da hutawa
Lokaci kayayyakin amfani

1. Al'adar cin abinci

Abincin ku yana da babban tasiri a lokacin al'ada. Hanyar da kuke ci da abin da kuke ci na iya shafar alamomin PMS, kuma wataƙila ma hargitsi da hawan jini. Nau'in abincin da kuke cinyewa yana ƙayyade aiki da aiwatar da mahimmancin tsarin nazarin halittu ^[1] . Kula da lafiyayyen abinci da kuma bin tsari iri ɗaya a lokacin watan shine ɗayan hanyoyin mafi kyau don samun lokacin rashin damuwa.

Abincin mai ƙoshin lafiya wanda ya ƙunshi abinci mai narkewa da sarrafawa na iya ƙara jin zafin jinin haila da abinci mai cike da mai da kuma mai ƙyashi kuma yana haifar da hakan. Yana da mahimmanci a sami ingantaccen abinci mai kyau cike da wadataccen abinci mai fiber. Saboda, rage ƙarancin abinci mai ƙoshin lafiya da abinci mai gina jiki na iya ƙarfafa hypothalamus, pituitary, da adrenal gland ^[biyu] . Wadannan gland sune suke da alhakin kula da ma'aunin hormone wanda yake da nasaba da lokutan ka.

Don samun lokacin farin ciki da rashin ciwo tare da lafiyayyen jiki, yi la'akari da matakan da ke tafe ^[3] ^[4] .

Bi abinci mai wadataccen abinci mai ƙarancin abinci saboda ƙarancin abinci mai ƙarancin ƙwayoyi zai iya rushe aikin aikin ka na thyroid da ƙananan matakan leptin cikin jiki.
Guji cin abinci mai yawan fiber.
Haɗa ƙwayoyi masu ƙoshin lafiya yayin da suke taimakawa tallafawa matakan hormone da ƙwanƙwasawa. Kuna iya samun lafiyayyun ƙwayoyi daga abinci kamar kifi, mai kayan lambu, goro da 'ya'yan flax.
Ku ci abinci mai wadataccen broccoli, gwoza, kwai, ledoji, bishiyar asparagus da sauransu.
Kada a ci abinci mai gishiri kamar naman alade, kwakwalwan kwamfuta, miyar gwangwani da sauransu saboda yawan sinadarin sodium.
Guji alewa da kayan ciye-ciye kuma a maimakon haka, sami 'ya'yan itace.
Guji abinci mai yaji saboda cin su na iya haifar da kumburi da gas.

Baya ga waɗannan, wasu takamaiman nau'ikan abinci suna da fa'ida ta musamman yayin lokuta ^[5] .

Ku ci ayaba don yawan magnesium da potassium duk da haka, kada ku ci fiye da biyu a rana.
Ku ci gwanda domin tana kunshe da karatene, na gina jiki wanda ke tallafawa matakan estrogen sannan kuma yana taimakawa mahaifa ta rikide.
Abarba suna da amfani ga lafiyar ku yayin lokutan ku saboda yana dauke da enzyme bromelain, wanda zai iya taimakawa tare da gudan jini da samar da jajayen kwayoyin jini da fari.

Zaɓin abin da za ku ci a lokutanku yana da mahimmanci saboda, tare da jikinku yana aiki ɗan bambanci da yadda yake sabawa, yana da mahimmanci ku zaɓi nau'ikan abinci daidai saboda hakan kuma yana shafar lafiyar ku gaba ɗaya ^[6] . Domin kamar yadda aka ambata a baya, abin da kuke ci yana ƙayyade yadda jikinku ke aiwatar da mahimmancin hanyoyin nazarin halittu.

2. Halin bacci

Yayinda kake kan lokacinka, yana da mahimmanci ka sami adadin bacci daidai. Rashin bacci na iya kawo cikas ga ayyukanka na jiki, ya rikita tsarinka kuma ya ƙara bayyanar da alamun cutar. Tare da ciwo mai tsanani da ƙarin zub da jini, jikinka da ƙwaƙwalwarku na iya gajiya kuma a ƙarshe suna haifar muku da ikon yin aiki da aiwatar da ayyukanku na yau da kullun ^[7] ^[8] .

koma matsayin makaranta

Rashin bacci shima na iya zama tasirin sakamako na damuwa , inda duk waɗannan abubuwan suke haɗuwa. Cikakken lokacin bacci zai iya taimaka wajan sanya zuciyarka cikin nutsuwa kuma hakan zai taimaka wajan kula da damuwar ka kuma akasin haka, ma'ana, kula da matakan damuwar ka na iya taimakawa inganta ingancin bacci kuma ^[9] . Rashin bacci yayin lokutan ka zai raunana jikin mu ya haifar da ciwon kai da kuma rage tafiyar tunanin ka.

Amfani da abinci irin su kiwi, almond, shayi na chamomile, cherry da sauransu don taimakawa inganta ƙarancin bacci wanda hakan zai taimaka ma jikinka samun hutu, wanda yake da mahimmanci a lokacinka na wata. ^[9] . Nazarin ya nuna cewa wasu matan suna wahalar yin bacci a wannan lokacin, yayin da wasu ke yin karin awoyi. Koyaya, ɗan ɗan ƙara bacci a wannan lokacin ba wata matsala bace, kamar yadda Dr Krishnan ya yarda.

Zaka iya gyara matsalolin bacci naka ta hanyar bin waɗannan matakan ^[10] ^[4] .

Sanya dakin kwanan ku zuwa yanayin zafin jikin ku mafi kyawu kafin bacci.
Guji abinci mai nauyi kafin kwanciya bacci.
Gwada canza yanayin bacci, ƙara ko ragi matashin kai, ko amfani da zafin dumama.
Guji maganin kafeyin na awanni da yawa kafin bacci.

3. Motsa jiki & hutawa

Yayinda kake kan lokacinka, yana da mahimmanci don motsa jikinka. Kuna iya jin rauni da gajiya har ma da ɗaga yatsa amma, shawo kan wannan lalacin da kuma samun takalmin yin jog ɗinku yana da fa'idodi masu ban mamaki ga lafiyarku a cikin dogon lokaci ^{[goma sha]} . Kodayake yana iya zama kamar abin ƙyama ne a yi amma motsa jiki yayin cikin lokutanku ba kawai sauƙaƙe alamun bayyanar ba amma har ma yana inganta rayuwa mai kyau.

Motsa jiki na iya taimakawa wajen sauƙaƙe alamomin kamar ciwo, raɗaɗin ciki, kumburin ciki, sauyin yanayi, ƙaiƙayi, gajiya da tashin zuciya. Ban da waɗannan, motsa jiki yayin da kuke al'ada yana da amfani ga lafiyar jikin mutum gabaɗaya kuma zai iya taimakawa wajen rage haɗari da farawa na batutuwa daban-daban na kiwon lafiya da matsalolin lafiya kamar ciwon zuciya, bugun jini, amosanin gabbai, cututtukan osteoporosis, ciwon sukari da sauransu ^[12] .

abin da muke ci don fata mai haske

Na jiki, da kuma canjin sunadarai da ke faruwa a jikin mace a lokacin idonta, ana iya sarrafa su tare da ɗan motsa jiki. Fitar da jikinka zai taimaka wajan kara yawan sinadarin endorphins, jin dadi mai kyau da kuma rage damuwa da ciwo kuma hakan zai inganta yanayinka. ^{[goma sha]} .

Don taimakawa kanku yayin lokuta da kuma lafiyar ku gaba ɗaya, zaku iya bin ayyukan da aka ambata a ƙasa ^[13] ^[14] .

Tafiya
Motsi mai haske ko motsa jiki mai motsa jiki
Horar da ƙarfi
Taushin hankali da daidaitawa

KADA KA sanya kanka cikin kowane aikin motsa jiki mai yawa saboda bazai taimaka jikinka ba ta kowace hanya. Tare da wannan, yana da mahimmanci ka ba jikinka hutu. Baya ga bacci, jikinku yana buƙatar hutawa saboda, yayin al'ada, hormones mata suna a mafi ƙanƙanta. Tare da tsarin tsaro mai rauni da ƙananan matakan makamashi, ba za ku sami damar aiki sosai ba. Saboda haka, sanya hutu abu ne mai mahimmanci ^{[goma sha biyar]} ^[13] . Hakanan, rashin hutawa na iya haifar da haɗarin haɗari ga manyan jiki da al'amuran kiwon lafiya.

4. Kayan zamani

Abubuwan tsabtace mata a koyaushe suna tsakiyar tattaunawar, shin harajin lokaci ne ko kuma mummunan tasirin da zai iya yi akan muhalli, gammaye, tampon da kofuna na haila wani abu ne wanda zai ba ku damar ci gaba da rayuwar ku - ba tare da kasancewa gaba ɗaya ba damu game da 'yuwuwar' zubar jini.

Zaɓin samfurin da ya dace na al'ada zai iya zama da sauƙi amma bari in faɗa muku ga waɗanda ke baya, ba haka ba ne ^[16] ^[17] . Dalilai kamar matakin motsa jiki, farashi, ɗorewa - shin za'a iya sake amfani dashi ko za'a iya yar dashi, sauƙin amfani da ingancin lokaci - har yaushe zaku iya sa samfurin kafin a buƙaci maye gurbinsa ko tsabtace shi dole ne a yi la'akari yayin gano mafi kyawun samfurin don jikin ku da salon rayuwa.

Yayin zaɓin samfurin da ya dace a gare ku, yana da mahimmanci a zaɓi ɗaya wanda bai dace da ku kawai ba amma ya dace da mahalli. Fata ta al'ada ko tamfa na dauke da filastik masu yawa, wanda zai iya daukar shekaru 500-800 kafin ya ruɓe [18]. Girman yawaitar matakan gurbacewar duniya da rikice-rikicen muhalli - lokaci ya yi da za ku sabunta hanyoyinku na yau da kullun ku zaɓi haila mai ɗorewa ^[19] . Mutum guda daya yana amfani da pandar wanka 11,000 ko napel a rayuwarsu kuma a yanzu, ninka hakan da yawan matan da suke jinin al'ada - wannan yana da yawa.

Kofukan haila suna daya daga cikin masu matukar tsada da kuma tsadar tsadar al'ada wannan yana da tsawon rai na shekaru 10. Silinn ɗin likitancin da aka yi amfani da shi a masana'antar kofuna na haila yana da ƙarancin damar kamuwa da kowane irin cuta ko hangula ^[ashirin] . Idan aka kwatantashi da tawul na tsabtace jiki da na tabo, kofuna na al'ada zasu iya daukar manyan kundin kuma su guji zubewa kuma baya fitar da wani wari. Sabanin yarda da yarda, kofuna na haila suna da ƙawancen tafiya kuma baya buƙatar canzawa kowane bayan awa 5-6 - hakan shine mafi kyawun zaɓi ^{[ashirin da daya]} .

kunna gawayi foda ga fata

A Bayanin Karshe ...

Abubuwan zaɓin lokacinku suna da tasiri ga lafiyar ku baki ɗaya. Sakamakon haka, duk abin da kuke yi yana da tasiri ga lafiyarku. Koyaya, kuna da iko kuma an tanadar muku da wadatattun zaɓuɓɓuka da zaɓuɓɓuka don zaɓar dorewa da inganci - don haka zaɓi cikin hikima kuma ku kula da jikinku daidai!

Bayani daga Sharan Jayanth

Duba Rubutun Magana

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[biyu]Kammoun, I., Saâda, W. B., Sifaou, A., Haouat, E., Kandara, H., Salem, L. B., & Slama, C. B. (2017, Fabrairu). Canji a tsarin cin abincin mata yayin al'ada. A cikin Annales d'endocrinologie (Vol. 78, No. 1, shafi na 33-37). Elsevier Masson.
[3]Karout, N. (2016). Ilimi da imani game da haila tsakanin ɗaliban jinya na Saudiyya. Jaridar Ilimin Nursing da Ayyuka, 6 (1), 23.
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[5]Srivastava, S., Chandra, M., Srivastava, S., & Yarjejeniyar, J. R. (2017). Karatu kan ilimin 'yan matan makaranta game da haila da lafiyar haihuwa da kuma fahimtarsu game da tsarin ilimin rayuwar iyali. Int J Rubuta Yarjejeniyar Yarjejeniyar Obstet Gynecol, 6 (2), 688-93.
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[8]Rajagopal, A., & Sigua, N. L. (2018). Mata da Barci. Jaridar Amurka game da numfashi da magani mai mahimmanci, 197 (11), P19-P20.
[9]Kala, S., Priya, A. J., & Devi, R. G. (2019). Daidaitawa tsakanin hailala mai nauyi da karin nauyi. Inirƙirar Drug a Yau, 12 (6).
[10]Roman, S. E., Kreindler, D., Einstein, G., Laredo, S., Petrovic, M. J., & Stanley, J. (2015). Ingancin bacci da yanayin al'ada. Maganin bacci, 16 (4), 489-495.
[goma sha]Cunha, G. M., Porto, L.GG, Saint Martin, D., Soares, E., Garcia, G.LL L., Cruz, C.J, & Molina, G. E. (2019). Tasirin Lokacin Al'ada Akan Hutawa, Motsa jiki da kuma Motsa Jiki a Matsayin Mata Masu Lafiya: 2132: Board # 288 Mayu 30 3: 30 PM-5: 00 PM. Magunguna & Kimiyya a Wasanni da Motsa jiki, 51 (6), 582.
[12]Hayashida, H., & Yoshida, S. (2015). Canje-canje a Alamomin Danniya na Salivary Bayan Motsa jiki Matsakaici da Duringarami Yayin Haila: 306 Board # 157 Mayu 27, 1100 AM-1230 PM. Magunguna & Kimiyya a Wasanni da Motsa jiki, 47 (5S), 74.
[13]Harms, C. A., Smith, J. R., & Kurti, S. P. (2016). Bambancin Jima'i a Tsarin Hulɗa na Al'ada da Ayyuka a Hutawa da Yayin Motsa Jiki. A cikin Jinsi, Hormones na Jima'i da Cututtuka na numfashi (shafi na 1-26). Humana Latsa, Cham.
[14]Smith, J. R., Brown, K. R., Murphy, J. D., & Harms, C. A. (2015). Shin lokacin sake zagayowar al'ada yana tasiri tasirin yaduwar huhu yayin motsa jiki?. Magungunan ilimin numfashi na jiki & neurobiology, 205, 99-104.
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