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النوم علاج للتعب والاجهاد

في عصرنا هذا دخلت التكنولوجيا إلي كل بيت‏,‏ حيث توافرت الأدوات المنزلية سهلة الاستعمال والوجبات الجاهزة و توصيل الطلبات للمنازل‏.

ومع ذلك يلاحظ الأطباء أن نسبة النساء اللاتي يشتكين من الاجهاد والتعب المستمر قد زادت وأصبح الكثيرات يفتقدن الاحساس بالانتعاش واللياقة التامة لماذا؟ قد يرجع ذلك لكثرة الضغوط العصبية التي تتعرض لها المرأة يوميا وقلة النوم التي تعد من الأسباب الرئيسية للشعور بالاجهاد وهذا الشعور بالتعب المستمر يعد مؤشرا لوجود شيء خطأ ـ كما يقول عالم النفس الانجليزي ستيفن بالمر ـ فإذا لم تحاولي اكتشاف هذا الخطأ ومعالجته يقودك هذا للاكتئاب‏,‏ والاحصائيات تقول إن نحو‏40%‏ من الناس يشكون من قلة النوم أو النوم المضطرب لأن أسلوب الحياة أصبح أكثر
سرعة وانت تلهثين محاولة انجاز أكثر من شيء في نفس الوقت‏,‏ لذلك يكون عقلك في حالة يقظة دائمة حتي أثناء النوم مما يسبب نوما غير مستقر‏,‏ وبالتالي تستيقظين في حالة تعب واجهاد وقد تعانين من عدم التركيز والنسيان‏,‏ والبعض يحاول التغلب علي ذلك بكثرة تناول الكافين مثل الشاي والقهوة والشيكولاته والكولا أو التدخين بشراهة ولكن كل هذه الأشياء تعطيك انتعاشا وقتيا وتأتي بنتيجة عكسية علي المدي البعيد‏..‏ تعلق علي هذه الظاهرة العامة اخصائية التغذية سحر فؤاد فتقول إن أفضل وسيلة للتخلص من الإحساس المزمن بالتعب تتطلب نظاما غذائيا متوازنا يحتوي علي سعرات حرارية مرتفعة وقليل من الدهون مع‏30‏ دقيقة رياضة‏3‏ مرات أسبوعيا‏..‏ فهذا النظام كفيل بمساعدتك علي استعادة حيويتك وتمتعك بنوم هادئ وتنصحك بمحاولة تخليص عقلك عند ذهابك للفراش من أي أفكار تدور فيه بأن تدوني في ورقة كل ما يدور بذهنك أو ما يجب عليك انجازه‏,‏ وبالتالي تخلصين عقلك قليلا من التفكير ثم تخلدين إلي النوم‏..‏ ولا تنامي في وقت متأخر عن المعتاد في العطلات‏,‏ لأن هذا يسبب
خللا في الساعة البيولوجية للجسم تتطلب وقتا طويلا بعد ذلك لتعودي لموعد نومك الطبيعي‏..‏ وتنصحك في النهاية بترك الريموت كونترول من يدك واستغني عن السيارة في المشاوير القصيرة واذهبي للتمشية ببطء في الهواء الطلق‏,‏ فهذا كفيل بإراحة أعصابك‏,‏ وتهيئة جسمك للاستغراق في النوم بسهولة والتخلص من الإحساس بالتعب والاجهاد المستمر‏.‏ ‏*‏ أمل عوض الله ريجيم رحيم بوجبات نباتية ‏100 ‏%   نوع جديد من الريجيم يتلخص في الامتناع تماما عن تناول اللحوم في أي وجبة‏,‏ لأن الطعام النباتي وحده يكفي لتحقيق حلم الرشاقة    كما أنه رحيم بمن تتبعه لذا أطلق عليه اسم الريجيم الرحيم وتعليقا علي هذا الريجيم يقول الدكتور أمين رشدي المشرف علي وحدة التغذية الاكلينكية بطب قصر العيني ان الغذاء النباتي من أفضل الوجبات لفقد الوزن وتحسين صحة المرأة وهذا النظام يعتمد علي تناول الفواكه والخضراوات والحبوب والمكسرات والبقول وكلها أطعمة لذيذة ومغذية وتقاوم زيادة الوزن‏.‏ ويضيف أن من الأفضل تناول الاغذية العضوية كلما كان ذلك ممكنا وتجنب السكر الابيض والاغذية سابقة التجهيز والقهوة والمشروبات الكحولية‏.‏ ويقدم الدكتور أمين رشدي نموذجا للنظام الغذائي الرحيم يتكون من‏:‏ الافطار‏:‏ خبز محمص مع الطماطم والخيار‏.‏ الغداء‏:‏ القمح المسلوق علي البخار مع القرنبيط المسلوق وقليل من الثوم قطعة صغيرة من الخبز‏.‏ أما العشاء فهو من المكرونة مع صلصة طماطم ويمكن تناول وجبة خفيفة عبارة عن ثمرة فاكهة عند الاحساس بالجوع‏ عصير البروكلي والشاي الأخضر للوقاية من سرطان الكبد   أكدت الدراسات الحديثة أن الوقاية الكيماوية‏,‏ وهي العوامل المساعدة التي تمنع تحور النمو السرطاني للمراحل الخبيثةوان ذلك سيكون له دور مهم في المستقبل القريب في الحماية من السرطانات بصفة عامة وسرطان الكبد بصورة خاصة‏.سواء كان ذلك عن طريق الغذاء أو الدواء أو المكملات الغذائية‏,‏ وقد كشفت أحدث الدراسات التي أجرتها منظمة الصحة العالمية في الصين أن تناول عصير البروكلي‏-‏ كأحد طرق الوقاية الكيماوية‏-‏ أسهم بصورة ملحوظة في خفض نسبة الإصابة بسرطان الكبد‏,‏ في بلدة هيزو بكيدونج‏,‏ إحدي المدن الصينية التي ينتشر بها سرطان الكبد‏,‏ نتيجة وجود نسب عالية من سموم الأفلاتوكسين الموجودة بالفطريات التي تنمو بالحبوب نتيجة سوء التخزين‏,‏ وتبين بالدراسة فاعلية ملحوظة للبروكلي‏,‏ ذات دلالة إحصائية في منع حدوث سرطان الكبد بالأشخاص الذين لديهم استعداد للإصابة بالمرض‏.‏ ويقول الدكتور اشرف عمر أستاذ الجهاز الهضمي والكبد بطب قصر العيني وسكرتير الجمعية المصرية لأورام الكبد‏,‏ أن البروكلي يحتوي علي مضادات الأكسدة التي تمنع تلف الحامض النووي في خلايا الكبد‏,‏ ويفضل تناوله في صورة عصائر باردة للحفاظ علي قيمته الغذائية‏,‏ ويشير إلي بعض التجارب التي طبقت في اليابان‏,‏ وأظهرت فائدة الشاي الأخضر والخضراوات عالية المحتوي بفيتامين أ خاصة حامض الريتونك‏,‏ في الوقاية من سرطان الكبد بمرضي الفيروسات الكبدية‏,‏ وذلك بتقليل تحول الخلايا الكبدية المصابة إلي خلايا سرطانية‏.‏ وينصح الدكتور عمر مرضي الفيروسات والأمراض الكبدية المزمنة‏,‏ بتناول الشاي الأخضر والبروكلي والكرنب والقرنبيط والخضراوات الخضراء الطازجة‏,‏ مثل الخس والفجل والجرجير والجزر لاحتوائها علي الكلوروفللين ومضادات الأكسدة‏,‏ وتجنب الأغذية غنية المحتوي بالحديد كالسبانخ والكبد واللحوم الحمراء والعسل الأسود‏,‏ لان ارتفاع الحديد يعمل علي تلف الحامض النووي لخلايا الكبد والتعجيل بتحورها لخلايا سرطانية‏,‏ بالإضافة إلي الابتعاد عن الدهون المشبعة كالسمن والزبد‏,‏ والإكثار من زيت الزيتون لأنه يساعد في تقلل الكولسترول الضار
والدهون الثلاثية‏,‏ ولا يمثل عبئا علي كبد المرضي في تمثيله الغذائي‏,‏ كما يفضل شرب عصير الجزر والعرقسوس بكثرة‏,‏ باستثناء حالات ارتفاع ضغط الدم حيث يمنع عنهم شرب العرقسوس‏,‏ أما مرضي تليف الكبد المتقدم فيمكن أعطاء بعض المكملات الغذائية والفيتامينات باعتبارها جزءا أساسيا من العلاج مثل البروتينات الخفيفة‏,‏ وفيتامين أ‏,‏ د اللذين يسهمان في تحسين حالة المريض بصورة سريعة وملحوظة‏.‏ عمرو يحيي تجنب اللبن و القهوة لعلاج الحموضة   يعاني بعض الناس من الحموضة حتي وإن لم يفرطوا في تناول الطعام‏,‏ فكيف تحدث الحموضة؟ وكيف تطفئ نيرانها ؟     وما هى نصائح خبراء الطب والتغذية علي موقع طبيب دوت كوم بمؤسسة مايو كلينك للأبحاث الطبية‏..‏ لا تفرط في تناول الطعام‏:‏ قد يندفع الحامض المعدي إلي المريء حينما يكون الطعام الموجود بالمعدة كثير جدا‏,‏ كلما ملأت معدتك بالطعام‏,‏ كلما ارتدت كمية أكبر من الحامضتناول مضادا للحموضة‏:‏ مضادات الحموضة هي كل الأدوية التي تذكر نشراتها الطبية أنها مصنوعة من مزيج من هيدروكسيد المغنسيوم وهيدروكسيد الألومنيوم‏,'‏ الأول يسبب الإمساك والثاني يسبب الإسهال‏,‏ وهما مجتمعان يعالجان الآثار الجانبية لبعضهما البعض‏'.‏ لا تزد من مشكلتك
بإتباع النصائح الخطأ‏,‏ ربما أنك سمعت أن أشياء مثل اللبن والنعناع‏,‏ مفيدة للحموضة‏,‏ تأكد من أن الذي يقدم لك النصيحة لا يحاول أن يخدعك‏,‏ما الضرر في تناول اللبن أو النعناع ؟ النعناع هو واحد من الأطعمة الكثيرة التي تعمل علي إرضاء عضلة الحجاب الحاجز‏'‏ وهو الصمام الصغير الذي يعمل علي حفظ الحامض داخل معدتك‏'.‏ وما الضرر في تناول اللبن؟ الضرر هو‏:‏ أن الدهون والبروتينات والكالسيوم الموجودة باللبن تحفزون المعدة علي إفراز الحامض‏,‏ ويوصي البعض بتناول اللبن لعلاج الحموضة‏,‏ ولكن هناك مشكلة بهذا الشأن‏,‏ فاللبن يترك إحساسا
مريحا وأنت تشربه‏,‏ ولكنه يحفز إفراز الحامض في المعدة‏.‏ الأطعمة الأخري التي تسبب إرخاء الحجاب الحاجز‏,‏ وينبغي تجنبها للتخفيف من الحموضة أو الوقاية منها‏,‏ وتشمل الطماطم والمشروبات الكحولية‏.‏ قلل من تناول الكافيين‏:‏ قد تسبب المشروبات التي تحتوي علي الكافيين مثل القهوة والشاي والكولا تهيجا للمريء المصاب بالالتهاب‏,‏ كما أن الكافيين يؤدي لإرخاء عضلة الحجاب الحاجز‏.‏ تجنب أسوأ حلوي في العالم‏:‏ ما هو الطعام الذي يجب أن تتجنبه قبل أي طعام آخر حينها تعاني من الحموضة ؟ إنه الشيكولاتة‏!‏ لأنها تقريبا عبارة عن دهون‏,‏ وتحتوي علي الكافيين‏.‏ امتنع عن المياه الغازية‏:‏ إن كل تلك الفقاعات الغازية الصغيرة الموجودة بالمياه الغازية قد تسبب تمدد معدتك‏,‏ ويكون لها نفس أثر الإفراط في الطعام علي عضلة الحجاب الحاجز‏.‏
امتنع عن البيف بيرجر‏:‏ إذا كنت قد تناولت بيف برجر بالجبنة مع البطاطس المحمرة مع الحليب المخفوق‏,‏ فإنه يفسر الآلام التي تشعر بها‏,‏ فهذه الأطعمة الدهنية المقلية تستقر في المعدة لفترة طويلة وتزيد من إفراز المزيد من الحامض‏,‏ إن تجنب اللحوم الدهنية ومنتجات الألبان سيقلل بالتأكيد من النوبات المتكررة‏.‏اعتدل في تناولك للتوابل‏,‏ فالتوابل ليست دائما مفيدة‏,‏ فالفلفل الحار والتوابل الأخري قد تبدو وكأنها أكثر الأطعمة التي تسبب الحموضة‏,‏ ولكنها ليست كذلك‏,‏ إن كثيرا من مرضي الحموضة يمكنهم أن يتناولوا أطعمة متبلة دون
الشعور بمزيد من الألم‏,‏ ولكن هناك آخرون لا يستطيعون ذلك‏.‏احذر الحمضيات ولكن لا تخفف منها‏,‏ إن الأطعمة الحامضية مثل البرتقال والليمون قد تبدو وكأنها مسببة للحموضة‏,‏ ولكن الحمض الذي تحتوي عليه هذه الأطعمة ليس له علاقة بالحمض الذي تفرزه معدتك‏,‏ ويقترح عليك أن تجعل معدتك هي التي تقرر تأثير هذه الأطعمة‏.‏العلاج بالأعشاب‏:‏ أن بعض العلاجات بالأعشاب تريح الحموضة وتقي منها مثل جذور الزنجبيل‏,‏ إن هذا النبات أكثر النباتات المفيدة في علاج الحموضة‏,‏ ويبدو أنه يمتص الحامض ويعمل علي تهدئة الأعصاب‏.‏  ‏9‏ نصائح غذائية لتجنب مشاكل القولون   أمراض القولون من أكثر الأمراض المرتبطة بمشاكل الهضم وهي تحدث نتيجة عدم التنظيم الجيد لحركة الأمعاء‏,‏ مما يؤدي إلي حدوث اضطرا بات وخلل في أداء وظائفها الطبيعية‏.‏     وتقدم لنا الدكتورة إيمان سلطان أخصائية الباطنة والغدد الصماء بالمعهد القومي للتغذية الأسلوب الأمثل للتغذية تجنبا لمشاكل القولون وهي‏:‏ ‏-‏ ضرورة الانتظام في الأكل مع راحة كافية‏.‏ ‏-‏ تجنب الإمساك وأخذ كمية من السوائل والألياف‏.‏ ‏-‏ تناول الطعام المهروس أو اللين ‏-‏ التأكد من عدم وجود حساسية لنوع معين من الطعام مثل‏:'‏ الجبن‏,‏ القمح‏,‏ الخميرة‏,‏ البيض‏'.‏ ‏-‏ تجنب السكريات الأحادية والأطعمة المسببة للغازات مثل‏:‏ الفاصوليا والفول والكرنب والمكسرات والتين وفول الصويا‏.‏ ‏-‏ تقليل الدهون الحيوانية‏,‏ والزبدة‏,‏ والمشروبات الغازية‏.‏ ‏-‏ عدم تناول القهوة‏,‏ والأطعمة المقلية‏,‏ والآيس كريم‏,‏ والوجبات السريعة‏.‏ ‏-‏ عدم تناول عصير البرتقال والجريب فروت‏,‏ والمعجنات‏,‏ الأطعمة المصنعة‏,‏ والبذور الحريفة‏,‏ السكر‏,‏ واللبان بدون سكر‏.‏ ‏-‏ البعد عن التدخين لأنه يهيج غشاء المعدة والقولون      

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