Labaran abinci da gaskiya

Labarin cin abinci shine shawara wanda ya zama sananne ba tare da hujjoji don tallafawa shi ba. Idan ya zo ga asarar nauyi, yawancin gaskatawa tatsuniyoyi ne kuma wasu suna da gaskiya ne kawai. Anan ga wasu hujjojin da zasu taimaka muku wajen tantance abin da kuka ji.

MYTH? Sauke carbs don rasa nauyi.

GASKIYA:Carbohydrates suna da sifofi daban-daban: sauki da hadaddun. Carananan carbs da aka samo a cikin abinci kamar su cookies da alawa sun rasa bitamin, ma'adanai, da fiber. Yanke waɗannan kayan zaki shine babbar hanya don cin ƙoshin lafiya. Abinci mai dauke da dunƙulen carbi kamar gurasar alkama, wake, da fruita fruitan itace, suna da abubuwan gina jiki da yawa waɗanda zasu amfane ku.

• Yanke sassaƙaƙƙan ƙwayoyi amma kiyaye hadadden carbs akan menu.

MYTH? Idan lakabin ya ce "babu-mai" ko "mai ƙiba," za ku iya cin duk abin da kuke so ba ku ƙara nauyi ba.

GASKIYA: Yawancin abinci mai mai mai mai yawa ko mara mai mai sun ƙara sukari, sitaci, ko gishiri don rage ragin mai. Wadannan abincin "abin mamaki" galibi suna da adadin kuzari masu yawa, ko fiye, fiye da sigar yau da kullun.

• Duba lakabin abinci mai gina jiki don ganin adadin adadin kuzari masu yawa a cikin hidimtawa. Tabbatar da duba girman adadin kuma.

MYTH? Tsallake karin kumallo yana kara muku nauyi.

GASKIYA: Cin lafiyayyen karin kumallo na iya taimaka maka sarrafa yunwarka a rana da kuma taimaka maka ka ce, "A'a godiya," ga abinci mara kyau. Babu wani binciken kimiyya da ya nuna cewa tsallake abincin safe yana kai tsaye zuwa karɓar nauyi.

• Idan baka fara jin yunwa ba, ka saurari jikinka. Lokacin da kuka shirya cin abinci, taimaka wa kanku zaɓi na ƙoshin lafiya kamar oatmeal tare da sabbin 'ya'yan itace.

MYTH? Cin dare zai sanya kiba.

GASKIYA: Mutanen da suke cin abinci da daddare sukan sanya ƙarin nauyi. Aya daga cikin dalilai na iya yiwuwa shine masu cin abincin dare da dare suna zaɓar abubuwan kula da kalori masu yawa. Wasu mutanen da suke yin abin ciye-ciye bayan cin abincin dare ba sa barci da kyau, wanda hakan na iya haifar da sha’awar rashin lafiya washegari.

• Idan kana jin yunwa bayan abincin dare, ka rage kanka da lafiyayyun kayan ciye-ciye kamar su yogurt mai ƙaran mai ko karas ɗin yara.

MYTH? Ba za ku iya yin kiba da koshin lafiya ba.

GASKIYA: Akwai wasu mutanen da suke da nauyi tare da hawan jini mai kyau, cholesterol, da matakan sukarin jini. Ga mafi yawan mutane, yawan kiba yana ƙara haɗarin kamuwa da cututtukan zuciya da ciwon sukari. Duk lokacin da kiba ta yi yawa, hakan zai iya zama barazanar kamuwa da cuta.

• Yayinda zaku iya yin kiba da lafiya, ɗaukar ƙarin nauyi zai ƙara haɗarinku don matsalolin kiwon lafiya a ƙasa, amma cin abinci mai kyau da aiki na yau da kullun suna da kyau a gare ku komai nauyin ku.

MYTH? Azumi zai iya taimaka maka rage nauyi da sauri.

GASKIYA: Azumi ba shi da lafiya idan kun kwana da yunwa duk rana kuma ku ɗauke shi da babban abinci wanda zai maye gurbin dukkan adadin kuzarin da kuka tsallake a baya. Idan aka kwatanta da mutanen da ke rasa mai ta cin ƙananan adadin kuzari, mutanen da suke saurin rasa tsoka fiye da mai.

• Dubi tsarin abincinku na yau da kullun don komai na adadin kuzari da zaku iya yankewa, kamar su hatsi mai ladabi da abin sha mai zaki. Kada a yanke abinci gaba ɗaya, musamman ba tare da kulawar likita ba.

MYTH? Dole ne ku sanya maƙasudai masu kyau idan kuna son rage nauyi.

GASKIYA: A ka'ida, yana da ma'ana cewa idan kun sanya buri mai girma kuma ba ku cimma su ba, kuna iya yin sanyin gwiwa. Koyaya, wasu mutane suna rasa nauyi yayin da suka sanya manufofin da zasu sa su matsawa kansu.

• Babu mutane biyu iri ɗaya. Abin da ke aiki don wani bazai yi aiki a gare ku ba. Rashin nauyi tsari ne. Kasance a shirye don gyara shirinka yayin da kake gano abin da yake aiki da mara amfani a gare ka.

MYTH? Rage nauyi a hankali shine hanya daya tak da za a rage kiba da kiyaye ta.

GASKIYA: Duk da yake gaskiya ne cewa yawancin mutanen da suka rasa nauyi da yawa a cikin ɗan gajeren lokaci sun sami duk abin da suka samu, wannan ba gaskiya bane ga kowa. Wasu mutane masu kiba sun fi samun nasara idan suka rasa nauyi da sauri, alal misali, suna zuwa daga fam 300 zuwa 250 (kilo 135 zuwa kilogram 112) a ƙasa da shekara guda.

• Rage nauyi mai sauƙi bazai iya zama kawai zaɓi a gare ku ba. Yi hankali kawai don kauce wa abubuwan ƙarancin abinci waɗanda ke ba da alƙawarin sakamako mara kyau, ƙila ba su da aminci. Idan kuna sha'awar abincin da ke karfafa saurin rage nauyi, tabbatar da aiki tare da mai ba ku kiwon lafiya don tabbatar kuna samun dukkan abubuwan gina jiki da kuke buƙata.

Kiba - tatsuniyoyin abinci da hujjoji; Kiba - tatsuniyoyin abinci da gaskiya; Tatsuniyoyin gaskiya game da rage kiba

Casazza K, Fontaine KR, Astrup A, et al. Thsage, zato, da gaskiya game da kiba. Sabon Engl J Med. 2013; 368 (5): 446-454. PMID: 23363498 pubmed.ncbi.nlm.nih.gov/23363498/.

Dawson RS. Gaskiya game da kiba, motsa jiki, da abinci mai gina jiki. Pediatr Ann. 2018; 47 (11): e427-e430. PMID: 30423183 pubmed.ncbi.nlm.nih.gov/30423183/.

Gallant A, Lundgren J, Drapeau V. Abubuwan abinci na abinci na ƙarshen cin abinci da dare da dare. Curr Obes Rep. 2014: 3 (1): 101-107. PMID: 26626471 pubmed.ncbi.nlm.nih.gov/26626471/.

Kramer CK, Zinman B, Retnakaran R. Shin yanayin lafiya mai kiba da kiba mara kyau?: Nazari na yau da kullun da meta-bincike. Ann Intern Med. 2013; 159 (11): 758-769. PMID: 24297192 pubmed.ncbi.nlm.nih.gov/24297192/.

Cibiyar Nazarin Ciwon Suga ta Duniya da Cututtukan narkewar abinci da Koda. Wasu camfin game da abinci mai gina jiki da motsa jiki. www.niddk.nih.gov/health-information/weight-management/myths- gina jiki-physical-activity. An shiga Yuli 2, 2020.

• Abinci