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e/kqekfyuh olar
;s ,d olar dYi gS A mlds cukus esa e/kqj nzO;ksa dk tknk bLrseky fd;k x;k gS A
blfy, mls e/kqekfyuh olar dgrs gS A
ikB &
d`rh &
bl dYi dk xzaFk esa fn;k gqvk ikB mij crk;k gS A nkrkj’kkL=hth us ‘kq/n fgaxqy dh
ctk, blesa jlflanwj dk bLrseky fd;k gS A jlflanwj dk mRre pw.kZ cukdj mldks
nkMhe Lojl dh 7 Hkkouk,¡ fn gS A Hkkouk Nk;k esa ‘kq”d djds ysuk gS A vHkh ;s feJ.k
d<kbZ esa Mkydj mlij dqDdqVkaM dk cyd Mkyuk gS A oks cyd fgyk ds iqjk ‘kq”d
cukus dk gS A vHkh ;s feJ.k [ky esa ys ds mles leHkkx Üosrfejh pq.kZ feykdj ckn
esa dpksjk vkSj xgqyk pw.kZ feykdj fuacwjl dh Hkh Hkkouk Mky ds xksyh;k¡ cukdj
j[kuk pkfg, A izk.kht dYi gksus ds okLrs [k yes Mkydj Hkkouk nsus ds ctk, tYnh ls
xksyh cukuh iMrh gS A
xq.k/keZ&
1½ Toj &
Toj fuo`Rrh mRrj dky esa /kkrqo`/nh vkSj cy izkIrh ds fy, e/kqekfyuh olar dk
mi;ksx fd;k tkrk gS A Toj dh vkekoLFkk&th.kkZoLFkk esa y?kqekfyuh olar tSls
vkS”k/k t:jh gS A ysdhu cgksr fnu ds Toj es /kkrqnkScZY;] Hkkj{k; gksrk gS A mlesa
e/kqekfyuh olar mRre dk;Zdkjh gS A blh rjg ls jkt;{ek esa Hkh vfXueka|
cygkuh vkfn y{k.k de djus ds fy, ;s dYi cgksr mi;ksxh gS A jlflanwj lsa
/kkrqxkfeRo c<rk gS A vkSj ckdh nzO; cyo`/nh ds fy, tknk mi;ksxh gks ldrs gS A
2½ cky’kks”k &
NksVs ckydksa esa ‘kks”k dh fcekjh FkksMh Common gS A dksbZ cMh fcekjh ds otg ls
;k Low Birth weight gksus dh dkj.k tc ‘kks”k gksrk gS rks Hkh e/kqekfyuh olar
fn;k tkrk gS A mlds ysus ls ekaliq”Vh rFkk vfLFk/kkrq iq”Vh gks tkrh gS A vkSj cPps
Strong gks tkrs gS A
;s nksuksa O;k/kh xfHkZ.kh voLFkk esa xHkZ dks gksusokys fodkj gS A mios”Vd esa ighys
iq”V xHkZ es dqN fnuksa ckn o`/nh ugh gksrh A ukxksnj esa c<k gqvk xHkZ de&de gks
tkrk gS A blesa okrn`”Vh ;k vojks/k gks tkrk gS A blh voLFkk esa okr’keu vkSj
xHkZ dk c`ag.k gksus ds fy, e/kqekfyuh olar mRre mi;ksxh gS A
panzizHkk
:X.kkoLFkk dh va/k%dkje; voLFkk ls LokLF; dh panz dh izHkk dh voLFkk rd ys
tkus okyh ;s nok gS A ;s f’kykftr vkSj xqXxqy;qDr dYi gS A
ikB&
d`rh &
[kMh’kDdj ds vykok lHkh nzO;ksa dk ,df=r pw.kZ ;k feJ.k cuk;s A f=QGk DokFk
esa xqXxqy ‘kq/nh djds ysuk A vxys fnu f’kykftr f=Qyk DokFk esa iryk cuk ds
Nku dj ‘kq/n xqXxqy esa Mkydj ,d jkr feJ.k j[k nsuk pkfg, A vxys fnu ;s
feJ.k eankXuh ij j[k ds iy iMus rd fgykb, A FkaMk gksus ds ckn mlesa
[kMh’kDdj pw.kZ vkSj ckdh lHkh pw.kZ feyk ds muds FkkiMs ;k xksfy;kW cukdj
vkri ‘kq”d djs A Ns efgus ckn ge mldk Use dj ldrs gS A
ek=k & 125 ls 250 fe- xzWe
HkS”kT;jRukoyh
mi;ksx &
HkS”kT;jRukoyh
panzizHkk lHkh izdkj ds jksx uk’kd djusokyh nok gS A ;s viku {ks= is dke
djusokyh vkS”k/kh gS A cgksr lkjs L=hjksx esa mRre dk;Zdkjh ,slh ;s nok gS A
viku{ks= esa fLFkr eq=nks”k laca/kh fodkj] vkrZo lacaf/kr fodkj xHkkZ’k; fLFkr
O;k/kh] iq:”kksa esa v.Mo`/nh] ‘kqØnks”k vkfn fodkj O;k/kh bu lHkh esa mRre ifj.kke
fn[kkrh gS A ;qDrh ls ge mls lHkh jl jDr esntU; lHkh fodkjksa esa use dj
ldrs gS A
nkrkj’kkL=hth us mldk mi;ksx tknkrj L=h jksx esa fd;k gS A Plain panzizHkk ds
ctk, blds lkFk esa i`Foh egkHkwr iz/kku inzedk”B pw.kZ ;k tacwRod~ pw.kZ feyk ds
mldk mi;ksx fd;k gS A
tacwdkarh &
[ky esa ifgys panzizHkk dk pw.kZ ys ds mlesa FkksMk FkksMk tacqRod pw.kZ feyk ds ,dtho
djus ls ^tacwdkarh* ;s vkS”k/k cu tkrk gS A ,sls gh ge vkxs dk in~eddkarh ;s nok
cuk ldrs gS A
in~eddkarh &
L=h;ksa esa gksusokys d”VkrZo] vR;krZo esa Hkh in~ed dkarh dk vPNk ifj.kke
fn[kkbZ nsrk gS A bu nksuksa esa okr vkSj fiRr o`/nh gksrh gS A ;kus ok;q vkSj
vfXuegkHkwr dk ifj.kke de dj i`Foh dk i`Foh egkHkwr mfpr j[kus esa ;s nok
mRre dke djrh gS A panzizHkk dk xkfeRo xHkkZ’k; dh vkSj gksrk gS A vkSj
in~edk”B ok;w&vXuh egkHkwr ds c<s xq.k de dj nsrk gS A mudk ,df=r feJ.k]
okrtU; y{k.k de dj ns dj xHkkZ’k; dks cy nsrk gS A
Ckgqrka’k ckj 2 ;k 3 LSCS dh otg ls rFkk de mez esa xHkkZ’k; fugZj.k ‘kL=deZ
gksus ij dfV’kwy] x`/kzlh tSls y{k.k mRiUu gks tkrs gS A muesa Hkh in~eddkarh ysus
ls laiw.kZ mi’ke feyrk gS A nkrkj’kkL=h us ,slk] rdZ fudkyk gS dh] fl>sjh;u gks
tkus ij cgqrka’k ckj nf{k.k tkuq’kwy ‘kq: gks tkrk gS A mnjifj{k.k esa vikud{kk is
‘kksFk ;k ihMuklgRo fn[kkbZ nsrk gS A blesa O;k/kh izR;uhd ifj.kke] in~eddkarh
viku dky nw/k ds lkFk fn rks fey tkrk gS A bu fnuksa esa L=h;ksa es lrkusokyh vkSj
,d fcekjh ;k y{k.k Menapausal Changes L=h ‘kjhj dk mi;ksx Physical
Activity esa de vkSj Mental Stress esa tknk gks jgk gS A blds dkj.k ;k vHkh dh
vthc lh Life Style dh otg ls y{k.k c< jgs gS A mu esa bl dky esa ge
in~eddkarh dk mi;ksx djds Menapause y{k.kksa ls NqVdkjk ik ldrs gS A
tacwdkarh %
panzizHkk $ fxjht %
vR;koZr ds O;k/kh esa xHkkZ’k; dh rkdn {kh.k gksrh gS A vkSj tks tknk jDrlzko
gS oks jDr esa c<h gqvh m”.krk vkSj nzork dk ifj.kke gS A v/kksx jDrfiRr gh gS A
panzizHkk xHkkZ’k; dks cy nsrh gS A blh le; lqo.kZ xSjhd jDr esa c<h m”.krk vkSj
nzork de dj nsrk gS A blh rjg ls vR;krZo de gks tkrk gS A
dqN L=h;ksa esa fdlh Hkh otg ls ,d ;k nks ckj D;qjsVhu fd;k tkrk gS A bl le;
mldk tknk ifj.kke ugh fn[krk A ij ckn esa 40 ;k 50 dh mez ckn dfV’kwy]
tkuq’kwy] x`/kzlh tSls O;k/kh fn[kbZ nsrs gS A rks mlesa Hkh okr’kked nokbZ ds lkFk
bl bfrgkl dk fopkj djds panzizHkk $ fxjht viku dky esa fn;k rks oks O;k/kh
de vkus esa gsrwfoijhr fpfdRlk gks ds de fnu yxrs gS A
izesg &
izesg fo’ks”kr% lari.kZtU; izesg esa panzizHkk fo’ks”k mi;ksxh gS A lariZ.ktU; izesg
esa vfXueka| ds ifj.ke Lo:Ik ‘kjhj esa dQkfnnks”k c< tkrs gS A mudk ifj.kke
ekal&esnkfn /kkrwvksa is gks tkrk gS A ‘kjhj esa Dysn c< tkrk gS vkSj oks cLrhekxZ ls
ckgj fudky fn;k tkrk gS A panzizHkk c<s gq, nks”kksa dk ipu dj ds esn /kkrq dk
vfXu c<krh gS A /kkrw esa fuekZ.k gqvk ‘kSfFkY; nwj dj nsrh gS A blh rjg ls izesg esa
;s mRre dk;Zdkjh vkS”k/kh gS A
eq=k?kkr] ew=d`PN esa ew=fiaM dks ‘kksFk jgrk gS A ew=izo`Rrh lkQ ugh gksrh A
panzizHkk dk dk;Z eq[;r% ew=fiaM] ew=k’k; & lHkh ew=og lzksrl is gksrk gS A oks
ew=fiaM ;k ew=k’k; is fuekZ.k lwtu de dj nsrh gS
eq=k’k; dks cy nsrh gS A eq=k?kkr] ew=d`PN esa panzizHkk] xks{kqj DokFk ds lkFk
vikudky esa fn rks ;s y{k.k fuf’pr:Ik ls de gksrs gS A v”Bhyk xzaFkh o`/nh ds
dkj.k Hkh ;s y{k.k gksrs gS A v”Bhyk xzaFkh o`/nh Hkh panzizHkk ls de gks tkrh gS A
f=Qyk xqXxqy
ikapHkksfrd ifjokj esa bls ojk xqXxqG Hkh cksyrs gS A D;ksadh ijaijkxr f=Qyk
xqXxqy esa f=Qyk ds lkFk fiIiyh vkfn nzO; Hkh gS A ysdhu blesa nkrkj’kkL=hth us
FkksMk ikBHksn djds f=QGk vkSj xqXxqy ;s nks gh ?kVdksa ds feJ.k ls ojk xqXxqy ;s
vkS”k/kh cuk;h gS A blesa f=Qyk vkSj xqXxqy nksuksa dk izek.k ,d leku gS A
iw.kZ HkjM
vkeyk 200 xzWe 200 xzWe
lq- fgjMk @ gfjrdh 200 xzWe 200 xzWe
fcfHkrd 200 xzWe 200 xzWe
‘kq/n xqXxqy 600 xzWe
d`rh &
lHkh pw.kksZ dk ,df=r feJ.k cukuk A lHkh HkjM nzO; 16 iV ikuh esa ,d jkr
fHkxks ds j[kuk A lqcg prqFkkZa’k dk<k cukuk A ml DokFk ds fiNys fnu f=Qyk
DokFk eSa xqXxqy j[k ds ‘kq/n djds ysuk A ‘kq/n xqXxqy vkSj HkjM DokFk feJ.k ,d
jkr j[k nsuk A nqljs fnu ;s feJ.k eankXuh is iUgG iMus rd j[k ds muesa pw.kZ
feykdj FkkiMs tSls cuk ds vkui’kq”d dj ysuk A iwjh rjg ls ‘kq”d gksus ij Ns
efgus j[k ds bLrseky dj ldrs gS A
mi;ksx &
ojk xqXxqy ;s Hkh ikapHkkSfrd fpfdRlk esa vf/kd ckj use gksusoky vkS”k/k gS A
blesa f=Qyk ds cjkcj gh xqXxqy gS A xqXxqy dk ‘kks/ku f=Qyk DokFk esa djus
xqXxqy es fLFkr tMRo] LR;kuRo de gks tkrk gS A vkSj oks ‘kjhjlkRE; cu tkrk
gSA ‘kq/n xqXxqy ds dVw] frDr] d”kk; jl ds dkj.k blesa vkdk’k] vfXu] ok;w
egkHkwr ds xq.k jgrs gS A rFkk lqxa/kh xq.k/keZ ls blesa i`Foh vkSj vki egkHkwr dh
Hkh izfprh vkrh gS A blh rjg ls xqXxqy dk ikapHkkSfrdRo fl/n gks tkrk gS A ‘kq/n
xqXxqy ds lw{e] rh{.k] fo’kn vkSj lj xq.k ds dkju ;s /kkrqxkeh gksdj lafpr
nks”kksa dks ckgj fudky nsrk gS A la/kku vkSj lqxa/kh xq.kksa ls f=nks”kgj vkSj jlk;u
dk;Z djrk gS A tSls l`”Vh esa o`{k ds cqa/kks ls rksMdj xqXxqy fy;k tkrk gS oSls gh ;s
lHkh /kkrq ds vanj tkdj ‘kks/ku dj nsrk gS A f=Qyk esa gfjrdh vkSj fcfHkrd
m”.k] :{k] Hksnd vuqyksed] e/kqjfoikdh vkSj jlk;u gS A rFkk izHkko ls ;s
ds’;] Lo;Z] es/; vkSj us=î dke djrs gS A vkeyk vEy] e/kqjfoikdh] ‘khroh;Z
vkSj f=nks”kgj] o`”;] jlk;u xq.k/keZ dk gS A bl rjg ls f=Qyk eyk uqykseu dj
ds vfXueka| nwj djds /kkRoXuheka| de dj nsrk gS A f=Qyk xqXxqy izk/kkU; ls
ekal&esn tSls i`Foh vkiiz/kku /kkrqvksa esa ;Fkksfpr vkdk’k fufeZrh dk dk;Z djrk
gS A
1½ okrO;k/kh &
f=Qyk xqXxqy dk iz/kku deZ okrO;k/kh esa gS A okrO;k/kh nks izdkj ds gksrs gS A
miLrfHkr vkSj fu:i LrafHkr okrO;k/kh A miLrafHkr ;k ek=kfojks/ktU; okr
O;k/kh tSls x`/kzlh] vockgqd] vkeokr] Å:LraHk b- esa f=Qyk ds Hksnu xq.kksa ls
vkSj xqXxqy ds /kkrq esa lw{exkfeRo dh otg ls vPNk ifj.kke fn[kkbZ nsrk gS A
vojks/k nwj gks tkus ls O;k/kh de gksrh gS A ;s lHkh O;k/kh ekalfLFkr gS rks ojk
xqXxqy mRre dk;Zdkjh gksrk gS A xq/kzlh esa eq=fiaM ‘kksFk ;k viku d{kk ‘kksFk ns[k
ds f=Qyk xqXxqy] Üona”Vªkfn xqXxqy ;k in~eddkarh] okrfo/oal ds lkFk fn;k rks
iqjk mi’k; feyrk gS A vkeokr esa blds lkFk esa y’kqukfn xqVh ;k flagukn xqXxqy
tSlh ikpu nokbZ nsuh iMrh gS A
fu:iLrafHkr okrO;k/kh ;k {k;tU; O;k/kh;ksa esa Hkh i`Foh vki egkHkwr xq.k vkSj
jlk;u xq.k/keZ ls ge f=Qyk xqXxqy use dj ldrs gS A eq[;r% okrukMh
{k;tU; O;k/kh tSls dh cervical ;k lumbar spondylosis gLr ikn ‘kwy
fi.Mhdks}s”Vu] dfV’kwy ;s lHkh O;k/kh;ksa esa in~eddhê ds lkFk esa fn;k rks iqjh
O;k/kh eqDrh gks ldrh gS A
v’kZ ds ‘kq”d vkSj jDrk’kZ nksuksa es 100% mi;ksxh nok gS ;s f=Qyk xqXxqy A
jDrk’kZ esa blds lkFk esa jDrLraHkd nok tSls fxjht nw/k vkSj ?kh ds lkFk nsuh
iMrh gS A ‘kq”dk’kZ esa flQZ f=Qyk xqXxqy ls O;k/kh eqDrh gks tkrh gS A v’kZ esa
cgqrka’k ckj eykojks/k gksrk gS A f=Qyk ls eykuqykseu vkSj vfXunhiu gks tkrk
gS A lkFk esa xqnLFkku esa vk;k ‘kksFk vkSj ‘kwy Hkh blls de vk tkrk gS A f=Qyk
xqXxqy ekal /kkrw is mRre dk;Zdkjh gksus ls O;k/kh voLFkk de gks ds O;k/kh iwoZcy
izkIr gksus ds fy, jlk;u dk;Z mRre gksrk gS A nw/k vkSj ?kh ds lkFk fn;k rks ?k`r ds
vPNs /kkrqxkfeRo dk Qk;nk gksrk gS A vkSj ;s vuqykseu] okrfiRr’keu vkSj
jlk;u dk;Z djrk gS A /kkrqfLFkr m”.krk de vkus esa enn gksrh gS A
esnksnq”Vh & LFkkSY;
dq”B &
fof’k”V okr iz/kku dq”B esa bldk vPNk ifj.kke gksrk gS A ‘kq”d fopfpZdk fo’ks”kr%
iknnkjh] gLr&ikn nkj.k blesa fuf’pr ifj.kke fn[krk gS A viku dky esa nw/k ;k
xje ikuh ds lkFk fn;k rks iqjk mi’ke feyrk gS A dHkh dHkh lkFk es a fxjht ;k
ifjikBknh dk<k tSlh m”.krk’kked nok nsuh iMrh gS A
fonz/kh &
ckj&ckj fonz/kh gksusokys :X.kksa esa f=Qyk xqXxqy 2&3 efgus ‘kksHkkatu ;k
egkxa/kd jlk;u ds lkFk fn;k rks iw.kZr% mi’ke feyrk gS A m”.krk esa vf/kd
dke djus ls ;k m”.k&rh{.k vkgkj lsou ls gks rks lkFk es ifjikBkfn dk<k ns ds
fonz/kh & ‘kksFk de vkrk gS A ,sls gh Hkaxnj u;k gks rks ifj.kke fn[kkbZ nsrk gS A