Wazan sambhalna

Yahan wazan sambhalne ka matlab hai perimenopause (mahwari band hone ke aas paas ka waqt) aur is ke baad apne wazan aur jism ki shakal ka khayal rakhna, apni sehat ke liye, kisi number ke liye nahin. Doctors ke liye British Menopause Society ka tool aik kaam ki baat kehta hai: achhi ghiza aur wazan sambhalna, donon inhi tabdeeliyon se hote hain, aur is umar mein ghiza ke jin pehluon par yeh doctors se nazar rakhne ko kehta hai woh haddiyon ki sehat aur dil ki beemari ka khatra hain.

Yehi tool doctors se kehta hai ke pehle yeh dekhein ke aurat apni ghiza aur rehan sehan par kaam karna chahti hai aur is ke liye tayyar hai, aur yeh maanein ke sahi waqt ka intezar ghalat waqt par zor dene se behtar hai. Aap keh sakti hain, abhi nahin.

BMS wazan barhne ko perimenopause aur is ke baad ki sab se aam tabdeeliyon mein se aik kehti hai. Yeh kehti hai ke is ka zyada tar hissa pait aur jism ke oopri hisse mein jama hota hai, kyunke jaise jaise estrogen kam hota hai, androoni aaza ke aas paas charbi barhti hai jabke patthe kam hote hain aur metabolism sust ho jata hai.

Pakistan Menopause Society menopause ke baad ki lambi tabdeeliyon mein pait ki charbi, insulin resistance, yani insulin ka asar kam ho jana, aur dil ke khatre ko ginti hai (Table 1). British Menopause Society likhti hai ke menopause ki tabdeeli ke daur mein junoobi Asiai auraton mein pait ke gird wazan, insulin resistance, sugar aur high blood pressure zyada paye jate hain. Pait ki charbi isi wajah se aham hai, is wajah se nahin ke kapre kaise aate hain.

Khana

British Menopause Society khane aur chalne phirne ki aik diary se shuru karne ka mashwara deti hai. Aam masle jo yeh ginwati hai: bari pletein, be waqt khana, baghair dhiyan diye chakhte aur khate rehna, der der tak baithe rehna, aur kuch aur karte hue jaldi jaldi khana. Yeh aik waqt mein chand tabdeeliyan karne ka mashwara deti hai, aur jab woh aadat ban jayen to aur.

Yeh kehti hai ke carbohydrate zaroori hain, khaas taur par jab aap zyada chalne phirne lagein, aur chapati aur basmati chawal ko un cheezon mein ginti hai jo khoon mein shakar aahista barhati hain. Yeh yeh bhi kehti hai ke menopause ki wajah se koi khana chhorne ki zaroorat nahin, aur aisi diets se khabardar karti hai jo khanon ke poore group kaat dein ya yeh waada karein ke koi aik cheez wazan jaldi ghata degi.

Pakistan Menopause Society ka Table 5 Pakistani bawarchi khane ke liye likha gaya hai. Yeh kehta hai ke meethe mashroobat aur cola pait ke motape aur metabolism ke khatre ko barhate hain. Yeh saabit anaaj, daalon aur lobiye, machhli aur ande, aur saag, methi, moong ki daal, chane aur makai ki roti jaise khanon ka hausla deta hai. Hamara khana peena wala safha aur aage jata hai.

Chalna phirna

BMS kehti hai ke baqaida taaqat ki warzish se patthe bante hain aur metabolism tez hota hai. Dekhein wazan uthana.

Naapna

BMS tarazu ke saath saath seena, kamar aur koolhe naapne, aur yeh dekhne ka mashwara deti hai ke kapre kaise aa rahe hain. Is tarah shakal ki tabdeeli bhi ginti mein aati hai jab tarazu mushkil se hile.

Diet aur fasting

BMS kehti hai ke mashhoor diets ke peeche saboot kamzor hain. Keto, khane ke mehdood auqaat wali diet aur fasting wali diet par perimenopause ya is ke baad ki auraton mein achhe meyaar ki tehqeeq nahin hui, aur mashhoor diets se kam hua wazan wapas aane ka imkaan hai. Women's Health Concern, jo BMS ka aam logon ke liye hissa hai, kehta hai ke fashion wali diets se aksar wazan tezi se kam hota hai aur phir pehle se zyada barh jata hai, aur bohat zyada calories kaatne ya lambe waqt tak kuch na khane ki sifarish nahin karti. Is ki jagah yeh khane ka aik baqaida waqt rakhne ka mashwara deti hai, kyunke khane ke beech lambe waqfe aksar khane par bari plate ki taraf le jate hain.

Yeh baat wazan ghatane wali diets ki hai. Ramzan ka roza alag sawal hai, jis ke liye hamara Ramzan aur roza wala safha hai.

Wazan kam karne ki dawaein, naye injection bhi, aap ke doctor ka sawal hain, jo inhein aap ki sehat aur pichhli beemariyon ke saath tol sakta hai. Yeh safha in ke baare mein nahin.

Agar aap ka wazan pait ki taraf chala gaya hai to checkup ka kahein, khaas taur par agar khandan mein sugar, dil ki beemari ya high blood pressure ho. Pakistan Menopause Society doctors se kehti hai ke blood pressure, wazan aur ho sake to kamar ka naap likhein, aur umar, khatre aur kharch ke hisaab se sugar aur cholesterol ke test par ghaur karein (Tables 2 and 4).

England mein NHS kehta hai ke aap shayad GP ko dikhaye baghair khud NHS ki maqami wazan wali service tak pohanch sakein.

Baghair koshish ke wazan kam hona alag baat hai. Pakistan Menopause Society baghair wajah wazan kam hone ko khatre ki un alamaat mein ginti hai jin ki jaanch ya aage bhejna zaroori hai (2.3). Intezar ke bajaye doctor ko dikhayen.

Bohat se gharon mein khana mohabbat dikhane ka tareeqa hai. Doosri baar plate na lena badtameezi lag sakti hai, aur iftar ka dastarkhwan aur shadiyon ka mausam aik aurat ke mansoobe ke liye nahin rukte. Pakistan Menopause Society shohar aur ghar walon ke saath mil kar sehatmand aadaton ko menopause ki dekh bhaal ka hissa ginti hai (4.2.6). Alag khane ke bajaye poore ghar ka khana badalna ise sach karne ka aik tareeqa hai.