Aap wohi kha rahi hain jo hamesha khaya. Utna hi chalti hain jitna pehle chalti thin. Phir bhi shalwar ka naifa dheela karwana parta hai, aur kisi daawat mein koi rishtedar aap se pehle hi is ka zikr kar deti hai.
Yeh himmat ki kami nahin, aur hidayat yeh baat saaf kehti hain.
Adaad-o-shumar
Study of Women's Health Across the Nation (SWAN), jo dahaiyon se darmiyani umar ki auraton ko dekh rahi hai, ne paya ke menopause (mahwari ka band hona) ki tabdeeli ke dauran auraton ka wazan, sirf umar barhne ke asar ke ilawa, saal mein taqreeban 1.5 pound (taqreeban 0.7 kilo) barhta hai. Perimenopause (mahwari band hone ke aas paas ka waqt) ke saalon mein yeh taqreeban 2 se 7 kilo tak ho sakta hai, aur aurat aurat mein bohat farq hota hai. SWAN ne yeh bhi paya ke is tabdeeli ke dauran androoni aaza ke gird charbi barhti hai, un auraton mein bhi jin ka wazan mushkil se badalta hai.
Patthe ulti taraf jate hain. American College of Sports Medicine ke mutabiq 30 saal ki umar ke baad har dahai mein patthe 3 se 8 feesad kam hote hain, aur 40 ke baad zyada tezi se. Kam patthon ka matlab hai ke aaraam ki haalat mein jism kam jalata hai.
Wazan pait ki taraf kyun jata hai
Koi aik wajah nahin. Kai tabdeeliyan aik saath aati hain.
Estrogen. British Menopause Society wazan barhna perimenopause aur is ke baad ki sab se aam tabdeeliyon mein ginti hai. Woh kehti hai ke is ka zyada hissa pait aur jism ke oopri hisse par jamta hai, kyunke jab estrogen kam hota hai to aaza ke gird charbi barhti hai jabke patthe kam hote hain aur metabolism sust par jata hai. Tees ki umar ki nashpati jaisi banawat aahista aahista seb jaisi hone lagti hai.
Patthe. Kam patthon ke saath bilkul waise hi khayen jaise 35 saal ki umar mein khati thin, to 50 tak wazan chupke se barhta hai, chahe kuch aur na badle.
Insulin. In barson mein insulin ka asar kam hone lagta hai, is liye aik hi khana sambhalne ke liye jism ko zyada insulin chahiye, aur zyada insulin pait ke gird charbi jama karna aasaan kar deti hai. Yeh aik wajah hai ke sirf calories ginna aksar kaam karna chhor deta hai.
Neend. Raat ke paseene aur tooti neend bhook lagane wala hormone barhate hain aur pait bharne ka ehsaas dilane wala hormone kam karte hain. Kharab raat ke baad chai ke saath kuch meetha khane ki talab weham nahin.
Zehni dabao. Lamba chalne wala dabao cortisol (stress wala hormone) barhata hai, jo charbi ko bhi pait ki taraf dhakelta hai aur murghan khane ko zyada purkashish banata hai. Darmiyani umar aksar aik saath mushkil naukri, boorhe maan baap aur jawan hote bachche le aati hai.
Yahan yeh zyada aham kyun hai
Pait ke gird do tarah ki charbi hoti hai. Jo charbi aap chutki mein pakar sakti hain woh jild ke neeche hoti hai aur nisbatan kam kuch karti hai. Jo charbi aaza ke gird bhari hoti hai woh sargaram hoti hai: woh insulin ke kam asar, sozish aur dil ke khatre ko hawa deti hai. Aik hi wazan ki do auraton ka khatra bohat mukhtalif ho sakta hai, is par munhasir ke charbi kahan hai.
Pakistan Menopause Society pait ki charbi, insulin ke kam asar aur dil ke khatre ko menopause ke baad ki lambi muddat ki tabdeeliyon mein ginti hai. Zyada wazan aur motape par NICE ki hidayat, NG246, kehti hain ke Junoobi Asiai pas-e-manzar ke logon mein pait ke gird charbi jama hone ka rujhan hota hai, aur un mein dil ki beemari aur ziabetes ka khatra thore kam BMI par hi barhne lagta hai. Pait ki charbi aap ke dil aur sugar ke liye aham hai, is se kahin zyada ke kapre kaise fit aate hain. BMS kehti hai ke wazan karne ke saath saath apni kamar, kulhon aur seene ka naap lein, aur dekhein ke kapre kaise fit aa rahe hain.
Kya madad karta hai
Taaqat ki warzish. BMS kehti hai ke baqaida resistance warzish, yani woh warzish jis mein patthe kisi wazan ke khilaaf kaam karein, patthe banati hai aur metabolism tez karti hai. NHS hafte mein kam az kam do din patthe mazboot karne wali warzish ka mashwara deti hai. Rubber band, paani ki botlein aur apne jism ka wazan, sab ginti mein aate hain. Warzish jo aap ke saath chale mein kuch khayal hain.
Thehra hua khana, faaqe wali diet nahin. BMS khabardar karti hai ke mashhoor diets ke peeche saboot kamzor hain aur un se kam hua wazan ghaliban wapas aa jata hai. Bohat zyada kam khane se aksar patthe jate hain, jo masle ko aur barha deta hai. Women's Health Concern, jo BMS ka mareezon ke liye hissa hai, lambe faaqon ki bajaye waqt par khane ka mashwara deti hai.
Bawarchi khane ki tabdeeliyan jo saara ghar apnaye. Pakistan Menopause Society ki sifarishaat Pakistani bawarchi khanon ko saamne rakh kar likhi gayi hain. Woh kehti hain ke meethe mashroobat aur cola pait ka wazan aur metabolism ka khatra barhate hain, aur saabit anaaj, daalein, machhli aur ande, aur saag, moong ki daal aur chane jaise khanon ki hausla afzai karti hain. Safaid chawal aur maide ke baare mein Women's Health Concern kehti hai ke refined nishasta daar khanon, jaise safaid chawal aur double roti, ki bhi sehatmand khane mein jagah hai aur unhein chhorne ki zaroorat nahin, aur mashwara deti hai ke nishaste wale khane ka zyada hissa saabit anaaj se ho. Bohat se gharon mein khana mohabbat dikhane ka tareeqa hai, is liye tabdeeli tab tikti hai jab sab wohi khayen. Yehi sifarishaat shohar aur ghar walon ke saath sehatmand aadatein baantne ko menopause ki dekh bhaal ka hissa ginti hain.
Neend aur dabao. Donon bhook barhate hain, is liye thanda kamra, shaam ko kam caffeine aur din mein sach much ka waqfa, sab aap ke wazan par asar daalte hain.
Protein: woh tabdeeli jo zyada tar auraton se reh jati hai
Agar darmiyani umar mein khane ki koi aik tabdeeli sab se zyada faida deti hai to woh protein hai: kitna khati hain, aur kab.
Aam sifarish, yani jism ke har kilo wazan par rozana 0.8 gram protein, jawan logon mein kami se bachne ki kam az kam miqdaar ke taur par rakhi gayi thi. Skidmore College ke Dr Paul Arciero ki tehqeeq, aur protein aur barhti umar par waseeh tehqeeq, darmiyani umar ki auraton ke liye har kilo par taqreeban 1.2 se 1.6 gram ki taraf ishara karti hai, aur taaqat ki warzish karne wali auraton ke liye is se zyada. 70 kilo ki aurat ke liye yeh rozana taqreeban 84 se 112 gram banta hai.
Ise baant kar khayen. Patthe aik khane mein taqreeban 25 se 35 gram protein par sab se achha jawab dete hain, aur jism raat ke khane ki bari miqdaar ko baad ke liye jama nahin kar sakta. Arciero ke "protein pacing" par kaam, yani taaqat aur waqfe wali warzish ke saath din bhar mein protein ko chaar se chhe hisson mein baantna, ne darmiyani umar ke logon ke jism ki banawat mein asal behtari payi.
Nashte se shuru karein, jo hum mein se bohat son ke liye paratha aur chai hai. Roz ki kuch cheezein, andazan:
- Aik anda: taqreeban 6 gram
- Paki hui daal ya chanon ki aik katori: taqreeban 9 se 15 gram
- Dahi ka aik cup: taqreeban 8 gram
- 100 gram chicken ya machhli: taqreeban 25 se 30 gram
- 100 gram paneer: taqreeban 18 gram
Agar aap ko gurdon ki beemari hai to protein barhane se pehle apne doctor se poochein.
Aap ke doctor ka hissa
NICE NG23 aur Pakistan Menopause Society donon HRT (hormone ki dawa) ko hot flush (achanak garmi lagna) aur raat ke paseenon ke liye pehle darje ka option ginti hain, aur aksar yehi aap ki neend tor rahe hote hain. Yeh aap ke liye theek hai ya nahin, yeh faisla aap ke doctor ka hai.
Auratein jo poochti hain
Mera wazan pait par kyun barh raha hai?
Jab estrogen kam hota hai to jism zyada charbi aaza ke gird aur kam kulhon aur raanon par jama karta hai, jabke patthe kam hote hain. Yeh us waqt bhi ho sakta hai jab aap ka wazan wohi rahe.
Kya yeh wapas ho sakta hai?
Aap ki banawat behtar ho sakti hai chahe tarazu aahista hile. Taaqat ki warzish, din bhar mein baant kar kaafi protein, behtar neend aur thehra hua khana, saboot isi taraf ishara karte hain.
Mujhe kaise pata chale ke kya kaam kar raha hai?
Likh lein. Wazan, kamar ka naap, neend aur jo khaya, chand hafte saath saath likhein to pata chalta hai ke kya badal raha hai aur kya nahin.
Checkup karwayen
Agar wazan pait par chala gaya hai, khaas taur par agar khandaan mein ziabetes, dil ki beemari ya high blood pressure hai, to apne doctor se poochein: "Kya mera blood pressure, sugar aur cholesterol check hona chahiye?" Pakistan Menopause Society doctoron se kehti hai ke wazan aur kamar ka naap likhein aur yeh test karne par ghaur karein. Baghair koshish ke wazan kam hona alag baat hai: intezaar karne ki bajaye doctor ko dikhayen. Wazan sambhalna par hamara safha mazeed batata hai.