Rashin nauyi Weight Vs Fat Fat: Wanne ne Lafiya a gare ku?

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Idan kuna tunanin rasa nauyi da rasa mai yana nufin abu daya ne, ya kamata ku san cewa akwai babban bambanci tsakanin su. Kawai saboda akwai rashin fahimta game da bambanci tsakanin su, mutane da yawa ba sa iya cimma burin da suke so idan ya zo ga samun cikakkiyar jiki a cewar su.

Nauyin ku ya kunshi nauyin kashin ku, tsokoki, gabobin ku da kuma ruwan da jikin ku yake ciki. Don haka asarar nauyi ya hada da rasa nauyin dukkan wadannan abubuwan. Rage kitse, a gefe guda, na nufin zubar kitsen da ke cikin jikinku ^[1] .

yadda ake adana ruwan fure na gida

Bayani Game da Nauyin Jiki da Rashin nauyi

Rashin nauyi ba lallai bane ya sanya mutum ya zama mai koshin lafiya. Lafiyar mutum ta dogara da kitse da ke cikin jikinsa. Nauyin jiki ya ƙunshi yawancin ruwan ajiyar jikinmu, sabili da haka, carbohydrates suna da ikon ɗaurewa da ruwan jikinmu kuma suna haifar da ƙimar nauyi. Saboda haka, cinye ƙananan matakan carbs na iya taimakawa cikin asarar nauyi ^[biyu] .

A wasu lokuta asarar nauyi na iya haifar da rasa ƙwayar tsoka wanda hakan yana rage yawan kuzarin jikin ku da haifar da karɓar kiba maimakon ^[3] . Yana da matukar mahimmanci ga mutane masu kiba suyi aiki a kai a kai don zubar da nauyi da samun sifa. Ya kamata su fi mai da hankali kan asarar mai kuma suyi aikin da ya dace wanda bai kamata ya shafe su ba.

Mecece Hanya Madaidaiciya Ta Rage Kiba?

Mabudin cimma burin ka yadda yakamata shine ta hanyar hada motsa jiki tare da motsa jiki a tsarin motsa jiki ^[4] .

man sesame yana amfanar gashi

Idan kuna yin motsa jiki na motsa jiki kawai don asarar nauyi, zai haifar da asarar tsoka, kuma ƙare yana shafar jiki ta hanyar rage ƙarfin jiki da ƙoshin lafiya. Hakanan zai rage saurin tasirin jikinka da kuma rage karfin jijiyarka.

A gefe guda, idan kuna son rasa ƙwayoyin da ba a so daga jikinku, kuna buƙatar haɗawa da horar da nauyi tare da cardio da barci mai kyau, wanda zai iya taimakawa wajen ƙaruwa ƙarfin jikinku ^[5] . A cikin labarin na yanzu, zamu kalli hanyoyin lafiya waɗanda zasu iya taimakawa cikin asarar mai.

Zubar Da Nauyi Hanyar Daidai

• Kar a rage kiba saboda rashin ruwa : Nauyin ku yana raguwa idan kun kasance cikin rashin ruwa, amma wannan ba asara ba ne sosai ga ƙwayoyin da ya kamata ku ƙone har yanzu suna cikin jikinku. Rashin nauyi saboda rashin ruwa a ciki ba ma hanya ce ta dindindin da zata rage kiba ba. Tsokar da ke jikinka za ta tsuke saboda rashin danshi ^[6] .
• Burnona ƙwayoyi ta hanyar samun tsoka: Hanya mafi kyau don rasa ƙwayoyi daga jikinku shine ta ƙarfin horo. Trainingarfafa ƙarfi yana taimaka muku samun tsoka da taimako cikin zubar nauyi a lokaci guda. Yin aikin motsa jiki kawai bai isa ba, idan kun daina yin cardio za ku dawo da yawancin da kuka rasa.
• Samun lafiya ta hanyar rasa mai : Hanya mafi kyau don kawar da kitse a cikin jikin ku shine ta hanyar ɗaga nauyi. Don zama lafiya da cimma burin ku na rasa nauyi da haɓaka tsokoki yadda ya kamata ya kamata ku sami mai horarwa don jagorantarku a cikin yin ƙarfin horo kan hanya madaidaiciya ba tare da rauni ba ^[7] .
• Abincin da ya dace shine mabuɗin ƙwayar tsoka : Ingantaccen abincin da ya ƙunshi adadin adadin kuzari da na gina jiki yana da mahimmanci a gare ku lokacin da kuke ƙoƙarin hana asarar tsoka. Ku ci gwargwadon aikin ku da girman jikin ku ^[8] . Hada dukkan 'ya'yan itatuwa da kayan marmari, hatsi, hatsi gaba daya, tubers, kiwo da nama a cikin abincinku.

Kasancewa Cikin Rashin Lafiya

Chandra Gopalan, fitacciyar mai tseren fanfalaki da gudun fanfalaki da kwararru a fannin motsa jiki ta kara da ra'ayinta game da bambanci tsakanin siriri da lafiya.

kawar da alamomi a fuska

• Kallon sirara a waje ba yana nufin baku ajiyar kitse a ciki ba - Mun ga mambobi da yawa wadanda suke sirara amma wadanda yawan su yake da yawa. Wadannan matan suna da hatsarin lafiya kamar na mai kiba.
• Kasancewa siriri ba tikiti bane na cin duk abinda kake so ba motsa jiki ba - Mutane masu sihiri suna iya kamuwa da cututtukan zuciya da ciwon suga kamar sauran mu idan basu kula da jikinsu daidai ba.
• Kasancewa da kiba ba dole bane ya zama baka dace ba - Kasancewa dacewa yana nufin samun juriya da ƙarfi. Yana nufin samun ƙoshin lafiya don yin motsa jiki mai ɗorewa da more rayuwa. Yin nauyi yana iya nufin ƙarin ƙwayar tsoka kuma ba koyaushe ya zama mai yawa a jiki ba.
• Kasancewa fata sosai na iya zama haɗari kamar nauyi mai nauyi - Yin sirara sosai yana haɗuwa da haɗari kamar ƙananan ƙwayar tsoka, ƙarancin rigakafi, ƙarancin jini, ƙashi, zubar gashi, da lokutan da ba na doka ba.

A Bayanin Karshe ...

Oƙarin rasa nauyi a maimakon rasa mai zai iya haifar da mummunan tasiri a jikinku. Rushewar abinci da cin abinci mara kyau ba zai taimaka maka samun lafiyar jiki ba, amma a maimakon haka, yana rage aikinka, ƙarfinka da ƙoshin lafiyarka kuma yana buɗe hanya don tsufa da wuri da kuma rage matakan rigakafi ^[9] .

Ta hanyar haɗa abinci mai kyau da atisaye, mutum na iya haɓaka ƙoshin lafiya mai ƙoshin lafiya wanda zai iya taimakawa inganta ƙoshin lafiya, ƙarfi da aikin jiki ^[10] . Hakanan yana taimakawa wajen inganta rigakafin ku don haka hana farkon cututtuka daban-daban.

1. [1]Allison, D. B., Zannolli, R., Faith, M. S., Heo, M., Pietrobelli, A., Vanltallie, T. B., ... & Heymsfield, S. B. (1999). Rashin nauyi yana ƙaruwa kuma asarar mai yana rage duk abin da ke haifar da yawan mace-mace: sakamako daga binciken ƙungiyar masu zaman kansu biyu. Littafin duniya na kiba, 23 (6), 603.
2. [biyu]Turcato, E., Zamboni, M., De Pergola, G., Armellini, F., Zivelonghi, A., Bergamo ‐ Andreis, I. A., ... & Bosello, O. (1997). Dangantaka tsakanin asarar nauyi, rarraba kitse a jikin mutum da kuma homonin jima'i a cikin pre ‐ da mata masu kiba bayan haihuwa. Jaridar maganin cikin gida, 241 (5), 363-372.
3. [3]Hjorth, M. F., Blædel, T., Bendtsen, L. Q., Lorenzen, J. K., Holm, JB, Kiilerich, P., ... & Astrup, A. (2019). Yanayin Prevotella-to-Bacteroides yayi hasashen nauyin jiki da cin nasara mai asara akan abinci mai makon 24 wanda yasha bamban a cikin kayan abinci mai gina jiki da fiber mai cin abinci: Sakamako daga bincike na bayan lokaci. Jaridar Duniya ta Kiba, 43 (1), 149.
4. [4]McDowell, K., Petrie, M. C., Raihan, NY, da Logue, J. (2018). Hanyoyin asarar nauyi da gangan cikin marasa lafiya tare da kiba da gazawar zuciya: nazari na yau da kullun. Binciken kiba, 19 (9), 1189-1204.
5. [5]Quist, J. S., Rosenkilde, M., Petersen, M. B., Gram, A. S., Sjödin, A., & Stallknecht, B. (2018). Hanyoyin motsa jiki da motsa jiki-lokacin hutu kan asarar mai ga mata da maza tare da kiba da kiba: gwajin gwajin da bazuwarka. Jaridar Duniya ta Kiba, 42 (3), 469.
6. [6]Robert, C. (2019). Tukwici game da cin naman kiba 2 Ka'idodin Abincin Abincin Fat. pdf.
7. [7]Kays, J. K., Shahda, S., Stanley, M., Bell, T. M., O'Neill, B. H., Kohli, M. D., ... & Zimmers, T. A. (2018). Abubuwa uku na cachexia da tasirin mai - hasara kawai akan rayuwa a cikin maganin FOLFIRINOX don cutar sankara. Jaridar cachexia, sarcopenia da tsoka, 9 (4), 673-684.
8. [8]McDowell, K., Petrie, M. C., Raihan, NY, da Logue, J. (2018). Hanyoyin asarar nauyi da gangan cikin marasa lafiya tare da kiba da gazawar zuciya: nazari na yau da kullun. Binciken kiba, 19 (9), 1189-1204.
9. [9]Lee, P. C., Ganguly, S., & Goh, S. Y. (2018). Rashin nauyi da ke haɗuwa da sodium ‐ glucose cotransporter ‐ 2 hanawa: nazari kan shaidu da mahimman hanyoyin. Binciken kiba, 19 (12), 1630-1641.
10. [10]Katan, M. B., Berns, M. A., Glatz, J. F., Knuiman, J. T., Nobels, A., & De Vries, J. H. (1988). Amincewa da amsawar mutum zuwa cholesterol na abinci da ƙoshin mai a cikin mutane. Littafin jarida na binciken lipid, 29 (7), 883-892.

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