Rage nauyi bayan barin shan taba: Abin da za a yi

Mutane da yawa suna samun nauyi idan suka daina shan sigari. A kan matsakaita, mutane suna samun fam 5 zuwa 10 (kilogram 2.25 zuwa 4.5) a cikin watanni bayan sun daina shan sigari.

Kuna iya jinkirta barin idan kun damu game da ƙara ƙarin nauyi. Amma rashin shan taba yana daya daga cikin mafi kyawun abubuwan da zaka iya yi don lafiyar ka. Abin farin ciki, akwai abubuwa da zaku iya yi don kiyaye nauyinku a ƙarƙashin sarrafawa lokacin da kuka daina.

Akwai wasu dalilai guda biyu da yasa mutane suke samun nauyi lokacin da suka bar sigari. Wasu suna da alaƙa da yadda nicotine ke shafar jikinka.

• Nicotine a cikin sigari yana hanzarta saurin aikinka. Nicotine yana kara adadin adadin kuzari da jikinka yake amfani dasu yayin hutawa da kusan 7% zuwa 15%. Ba tare da sigari ba, jikinka na iya ƙona abinci a hankali.
• Sigari na rage yawan ci. Lokacin da ka daina shan sigari, za ka iya jin yunwa.
• Shan taba dabi'a ce. Bayan ka daina, zaka iya sha'awar abinci mai yawan kalori don maye gurbin sigari.

Yayinda kake shirin daina shan sigari, ga wasu abubuwa da zaka iya yi domin kiyaye nauyinka.

• Yi aiki.Motsa jiki yana taimaka muku ƙona adadin kuzari. Hakanan zai iya taimaka maka ka kawar da sha'awar abinci mara kyau ko sigari. Idan kun riga kun motsa jiki, kuna iya buƙatar motsa jiki na tsawon lokaci ko ƙari don ƙona adadin kuzarin da ake amfani da shi don taimakawa cirewa.
• Siyayya don kayan abinci masu kyau. Yanke shawarar abin da za ku saya kafin ku isa shagon. Yi jerin abinci mai ƙoshin lafiya kamar 'ya'yan itace, kayan lambu, da yogurt mara mai mai yawa wanda zaku iya shiga ciki ba tare da cin yawancin adadin kuzari ba. Adana kayan abinci masu ƙananan kalori wanda zai iya sanya hannuwanku suyi aiki, kamar yankakken tuffa, karas ɗin jarirai, ko kwaya mai gishiri da ba a saka shi ba.
• Adana kan danko wanda ba shi da sukari Yana iya kiyaye bakinka aiki ba tare da ƙara adadin kuzari ko fallasa haƙoranka ga sukari ba.
• Createirƙiri halaye masu kyau na cin abinci. Yi lafiyayyen shirin abinci kafin lokaci don haka zaku iya magance sha'awar lokacin da suka buge ku. Abu ne mai sauki a ce "a'a" ga soyayyen kayan kajin idan kuna neman gaba da gasashen kaza tare da kayan lambu don cin abincin dare.
• Kada ka taɓa bari ka ji yunwa sosai. Hungeraramar yunwa abu ne mai kyau, amma idan kuna jin yunwa dole ne ku ci nan da nan, ƙila ku kai ga zaɓi na cin abinci mai cin abinci. Koyon cin abincin da zai cike ku zai iya taimakawa wajen kawar da yunwa.
• Barci mai kyau. Idan yawanci baku samun isasshen bacci, kuna cikin haɗarin sanya ƙarin nauyi.
• Kula da shan ku. Alkahol, sodas masu zaƙi, da ruwan zaƙi mai daɗi na iya sauka da sauƙi, amma suna ƙarawa, kuma suna iya haifar da ƙarin kiba. Gwada gwada walƙiya tare da ruwan 'ya'yan itace 100% ko shayi na ganye maimakon.

Barin al'ada yakan ɗauki lokaci kafin ku saba, ta jiki da kuma motsin rai. Oneauki mataki ɗaya a lokaci guda. Idan ka sanya wani nauyi amma ka shawo kan sigari, ka taya kanka murna. Akwai fa'idodi da yawa na barin.

• Huhu da zuciyarku za su yi ƙarfi
• Fatarka zata yi kyau
• Hakoranki zasu zama fari
• Za ku sami numfashi mafi kyau
• Gashi da tufafinki zasu ji wari
• Za ku sami ƙarin kuɗi lokacin da ba ku siyan sigari
• Za ku yi aiki mafi kyau a cikin wasanni ko wasu ayyukan motsa jiki

Idan ka yi ƙoƙari ka daina shan sigari kuma ka sake komawa, mai ba ka kiwon lafiya na iya ba da shawarar maganin maye gurbin nicotine. Magungunan da suka zo ta hanyar faci, cingam, fesa hanci, ko inhaler suna ba ku ƙananan ƙwayoyin nicotine a cikin yini. Zasu iya taimakawa sauƙaƙa sauyi daga shan sigari zuwa shan sigari gaba ɗaya.

Idan kun sami nauyi bayan barin ku kuma baza ku iya rasa shi ba, kuna iya samun sakamako mafi kyau a cikin tsari mai tsari. Tambayi mai ba ku sabis don ba da shawarar shirin tare da kyakkyawan rikodin da zai iya taimaka muku rage nauyi a cikin ƙoshin lafiya, madawwami.

Sigari - karin nauyi; Shan shan taba sigari - karin nauyi; Taba mara hayaki - riba mai nauyi; Taba sigari - karin nauyi; Cutar Nicotine - riba mai nauyi; Rage nauyi - barin shan sigari

Farley AC, Hajek P, Lycett D, Aveyard P. Ayyukan don hana karuwar nauyi bayan dakatar da shan taba. Cochrane Database Syst Rev.. 2012; 1: CD006219. PMID: 22258966 pubmed.ncbi.nlm.nih.gov/22258966/.

Yanar gizo Smokefree.gov. Yin aiki tare da ƙimar nauyi. smokefree.gov/challenges-when-quitting/weight-gain-appetite/dealing-with-weight-gain. An shiga Disamba 3, 2020.

Ussher MH, Taylor AH, Faulkner GE. Ayyukan motsa jiki don dakatar da shan taba. Cochrane Database Syst Rev.. 2014; (8): CD002295. PMID: 25170798 pubmed.ncbi.nlm.nih.gov/25170798/.

Mai sayarwa RH, Symons AB. Rage nauyi da rage nauyi. A cikin: Mai sayarwa RH, Symons AB, eds. Binciken Bambancin Bambanci na Gunaguni Na Musamman. 7th ed. Philadelphia, PA: Elsevier; 2018: babi na 36.

Wiss DA. Matsayin abinci mai gina jiki a cikin farfadowar buri: abin da muka sani da abin da bamu sani ba. A cikin: Danovitch I, Mooney LJ, eds.Bincike da Kula da Addini. St Louis, MO: Elsevier; 2019: sura 2.

• Barin Shan Taba sigari
• Kula da nauyi