Dalilai 14 da yasa kuke Kullum yunwa

Wadatacce

• 1. Ba ku cin isasshen furotin
• 2. Ba ka wadatar bacci
• 3. Kana cin wadatattun carbi da yawa
• 4. Abincin ku yana da karancin mai
• 5. Ba ka shan isasshen ruwa
• 6. Abincinku ba shi da fiber
• 7. Kuna cin abinci yayin da kuke shagala
• 8. Ka yawaita motsa jiki
• 9. Kuna yawan shan giya
• 10. Kuna shan kalori
• 11. Kun cika damuwa
• 12. Kana shan wasu magunguna
• 13. Kina saurin cin abinci
• 14. Kana da halin rashin lafiya
• Layin kasa

Yunwa alama ce ta jikinku wacce ke buƙatar ƙarin abinci.

Lokacin da kake jin yunwa, cikinka na iya “yi gurnani” kuma ya ji fanko, ko kuma kan sami ciwon kai, ko jin haushi, ko kasa samun nutsuwa.

Yawancin mutane na iya yin awanni da yawa tsakanin cin abinci kafin su sake jin yunwa, kodayake wannan ba batun bane ga kowa.

Akwai bayanai da yawa da za a iya yi game da wannan, gami da abincin da ba shi da furotin, mai, ko zaren, da kuma yawan damuwa ko rashin ruwa a jiki.

Wannan labarin yayi magana akan dalilai 14 na yawan yunwa.

1. Ba ku cin isasshen furotin

Amfani da isasshen furotin yana da mahimmanci don sarrafa abinci.

Amfanin sunadarai na rage yunwa wanda zai iya taimaka maka amfani da karancin adadin kuzari kai tsaye a rana. Yana aiki ta haɓaka haɓakar homonin da ke nuna cikawa da rage matakan homonin da ke motsa yunwa (,,,).

Saboda waɗannan tasirin, zaku iya jin yunwa akai-akai idan baku cin isasshen furotin.

A cikin wani binciken, maza 14 da nauyinsu ya wuce gona da iri wadanda suka cinye 25% na adadin kuzarinsu daga furotin na tsawon makwanni 12 sun sami raguwar kashi 50 cikin dari na sha'awar cin abincin dare, idan aka kwatanta da wani rukuni da ke ɗan rage furotin ().

Bugu da ƙari, waɗanda ke da haɓakar haɓakar protein sun ba da rahoton cikakken cikawa a cikin yini da ƙarancin tunani game da abinci ().

Yawancin abinci daban-daban suna da furotin, don haka ba abu mai wahala a samu isasshen abinci ta hanyar abincinku ba. Ciki har da tushen furotin a kowane abinci na iya taimakawa hana yunwa mai yawa.

Kayan dabbobi, kamar su nama, kaji, kifi, da kwai, suna dauke da furotin mai yawa.

Hakanan ana samun wannan sinadarin mai gina jiki a cikin wasu kayan kiwo, ciki har da madara da yogurt, da kuma wasu fewan abinci na tsire-tsire kamar su umesaƙ legfa, nutswaƙa, ,a seedsa, da hatsi.

Takaitawa Protein yana taka muhimmiyar rawa a cikin kulawar abinci ta hanyar daidaita yanayin ƙarancin yunwar ku. Saboda wannan dalili, zaku iya jin yunwa akai-akai idan baku ci isashshi ba.

2. Ba ka wadatar bacci

Samun wadataccen bacci na da mahimmanci ga lafiyar ku.

Ana buƙatar yin barci don aikin kwakwalwar ku da tsarin garkuwar ku, kuma samun isasshen sa yana da alaƙa da haɗarin ƙananan cututtuka da yawa, gami da cututtukan zuciya da kansar ().

Bugu da ƙari, yin bacci isasshe yana haifar da ƙarancin ci, saboda yana taimakawa daidaita ghrelin, hormone mai motsa sha'awa. Rashin bacci yana kaiwa zuwa matakan ghrelin mafi girma, wanda shine dalilin da yasa zaka iya jin yunwa lokacin da kake rashin bacci (,).

A cikin wani binciken, mutane 15 da suka yi bacci na dare 1 kawai sun ba da rahoton sun fi tsananin yunwa kuma sun zaɓi kashi 14% mafi girma, idan aka kwatanta da ƙungiyar da ta yi bacci na awanni 8 ().

Samun wadataccen bacci yana kuma tabbatar da wadatattun matakan leptin, wani sinadarin hormone wanda ke inganta jin cikakken jiki,,,.

Don kiyaye matakan yunwar ku a cikin sarrafawa, ana bada shawara gabaɗaya don samun aƙalla awanni 8 na bacci ba yankewa kowane dare.

Takaitawa Rashin sanyin bacci sananne ne wanda zai haifar da hawa da sauka a cikin matakan hormone na yunwa kuma yana iya barin jin yunwa akai-akai.

3. Kana cin wadatattun carbi da yawa

An sake sarrafa karafunan da aka tace kuma an cire zarensu, bitamin, da kuma ma'adanai.

Ofaya daga cikin shahararrun masarufi na ingantaccen carbs shine farin gari, wanda aka samo shi a yawancin abinci mai hatsi kamar burodi da taliya. Abinci kamar soda, alawa, da burodin da aka toya, waɗanda aka yi su da sarƙaƙƙen sugars, ana kuma ɗaukarsu a matsayin karafan carbi.

Tunda carbs mai ladabi ba ta cika fiber, jikinka yana narkewa da sauri. Wannan shine babban dalilin da yasa zaku iya kasancewa cikin yunwa akai-akai idan kuna cin ɗakunan carbi da yawa, saboda basa inganta ƙoshin lafiya ().

Bugu da ƙari, cin abinci mai ladabi na iya haifar da saurin haɗari a cikin jinin ku. Wannan yana haifar da ƙarin matakan insulin, hormone da ke da alhakin jigilar sukari a cikin ƙwayoyinku (,).

Lokacin da aka sake yawan insulin a lokaci guda don mayar da martani ga hawan jini, yana saurin cire sukari daga jininka, wanda hakan na iya haifar da faduwar matakan sukarin jini kwatsam, yanayin da ake kira hypoglycemia (,).

Levelsananan matakan sukari a cikin jini suna nuna jikin ku cewa yana buƙatar ƙarin abinci, wanda shine wani dalili da yasa zaku iya jin yunwa sau da yawa idan ingantaccen carbs wani ɓangare ne na abincinku ().

Don rage yawan cin abincin da kuke kerawa, kawai maye gurbinsu da koshin lafiya, abinci gaba daya kamar kayan marmari, 'ya'yan itace, kayan lambu, da kuma hatsi. Waɗannan abinci har yanzu suna cike da carbi, amma suna da wadataccen fiber, wanda ke taimakawa ci gaba da yunwa ().

Takaitawa Rafaffen carbs ba shi da fiber kuma yana haifar da canjin sukari a cikin jini, waɗannan sune mahimman dalilan da yasa yawancin su na iya barin jin yunwa.

4. Abincin ku yana da karancin mai

Fat na taka muhimmiyar rawa wajen cika ku.

Wannan wani bangare ne saboda jinkirin lokacin wucewarsa, ma'ana yana daukar tsawon lokaci kafin ku narke kuma ya kasance cikin cikinku na dogon lokaci. Bugu da ƙari, cin kitse na iya haifar da fitowar nau'o'in haɓakar haɓakar haɓakar jiki daban-daban (, 14,).

Saboda waɗannan dalilai, zaku iya jin yunwa mai yawa idan abincinku ba shi da mai.

Studyaya daga cikin binciken da suka hada da manya 270 da ke da kiba sun gano cewa waɗanda suka bi abinci mara ƙima suna da ƙaru mai yawa a cikin ƙwayoyin carbs da fifiko don abinci mai sukari, idan aka kwatanta da ƙungiyar da ke cin abinci mai ƙarancin abinci ().

Bugu da ƙari kuma, waɗanda ke cikin ƙungiyar mai ƙarancin mai sun ba da rahoton ƙarin jin yunwa fiye da rukunin da ke bin tsarin cin abinci mai ƙarancin carb ().

Akwai lafiyayyun abinci masu yawa, masu kiba wadanda zaku iya sakawa a cikin abincinku don kara yawan kiba. Wasu nau'o'in mai, kamar su matsakaiciyar sarkar triglycerides (MCTs) da omega-3 fatty acid, an yi binciken su sosai don ikon su na rage yawan ci (,,,).

Mafi kyawun tushen abinci na MCT shine man kwakwa, yayin da ake samun omega-3 mai ƙanshi a cikin kifin mai mai kama da kifin kifi kamar kifi, tuna, da mackerel. Hakanan zaka iya samun omega-3s daga abinci na tushen tsire-tsire, kamar goro da flaxseeds.

Sauran hanyoyin samun lafiya, abinci mai kiba sun hada da avocados, man zaitun, kwai, da yogurt mai cikakken kiba.

Takaitawa Kuna iya jin yunwa sau da yawa idan ba ku ci wadataccen mai ba. Wancan saboda kitsen yana taka rawa wajen rage narkewar abinci da kuma kara samar da kwayoyi masu inganta cikakken jiki.

5. Ba ka shan isasshen ruwa

Ingantaccen ruwa yana da matukar muhimmanci ga lafiyar ku gaba daya.

Shan isasshen ruwa yana da fa'idodi da yawa ga lafiya, gami da inganta ƙwaƙwalwa da lafiyar zuciya da inganta aikin motsa jiki. Bugu da kari, ruwa yana kiyaye fata da tsarin narkewa lafiya ().

Ruwa shima yana cika sosai kuma yana da damar rage ci idan aka sha kafin cin abinci (,).

A cikin wani binciken, mutane 14 da suka sha kofuna 2 na ruwa kafin cin abinci sun ci kusan ƙananan adadin kuzari 600 fiye da waɗanda ba su sha ruwa ba ().

Saboda rawar da ruwa yake takawa wajen kiyaye ka, zaka iya jin cewa kana jin yunwa akai-akai idan baka sha sosai ba.

Jin ƙishirwa na iya zama kuskuren jin yunwa. Idan kana jin yunwa koyaushe, yana iya taimakawa wajen shan gilashi ko ruwa biyu don gano ko ƙishirwa kawai kake ().

Don tabbatar an sha ruwa sosai, kawai a sha ruwa idan aka ji kishin ruwa. Cin yawancin abinci mai wadataccen ruwa, gami da 'ya'yan itatuwa da kayan marmari, zai taimaka ma bukatunku na shayarwa ().

Takaitawa Kila koyaushe kuna jin yunwa idan baku shan isasshen ruwa. Wancan saboda yana da kaddarorin da ke rage yawan ci. Ari ga haka, ƙila kuna yin tunanin damuwar ƙishirwa ga yunwa.

6. Abincinku ba shi da fiber

Idan abincinku ba shi da fiber, za ku iya jin yunwa akai-akai.

Shan yawancin abinci mai-fiber yana taimakawa kiyaye yunwa. Abincin mai yawan fiber yana rage saurin ɓacin ciki kuma ya ɗauki tsayi don narkar da abinci mai ƙananan fiber (, 26).

Bugu da ƙari, yawan cin fiber yana tasiri kan sakin ƙwayoyin cuta masu rage ƙarancin abinci da kuma samar da ƙwayoyin mai mai gajeren sarkar, waɗanda aka nuna suna da cikakkiyar tasirin haɓaka ().

Yana da mahimmanci a lura cewa akwai nau'ikan fiber iri daban-daban, kuma wasu sun fi wasu kyau wajen kiyaye ku da kuma hana yunwa. Yawancin karatu sun samo fiber mai narkewa, ko zaren da ke narkewa cikin ruwa, ya cika cika fiye da fiber mai narkewa (,, 29).

Yawancin abinci daban-daban, irin su oatmeal, flax seed, dankali mai zaki, lemu, da tsiron Brussels, su ne ingantattun hanyoyin samun zaren narkewa.

Ba wai kawai cin abinci mai yawan fiber yana taimakawa rage yunwa ba, amma har ila yau yana da alaƙa da wasu fa'idodin kiwon lafiya da yawa, kamar rage haɗarin cututtukan zuciya, ciwon sukari, da kiba ().

Don tabbatar da samun isasshen zare, zaɓi zaɓi na abinci wanda yake da wadataccen abinci, tushen abinci, kamar 'ya'yan itace, kayan lambu, goro, iri, hatsi, da hatsi.

Takaitawa Idan abincinku ba shi da fiber, za ku ga cewa koyaushe kuna jin yunwa. Hakan ya faru ne saboda fiber yana taka rawa wajen rage sha'awar ku da kuma cike ku.

7. Kuna cin abinci yayin da kuke shagala

Idan kana rayuwa mai yawan rayuwa, zaka iya cin abinci yayin da kake cikin damuwa.

Kodayake yana iya adana maka lokaci, cin abinci mai cike da hankali na iya yin lahani ga lafiyar ka. Yana da alaƙa da babban ci, ƙara yawan adadin kuzari, da ƙimar kiba ().

Babban dalilin hakan shi ne saboda shagala cin abinci yana rage wajan sanin yawan cin da kake yi. Yana hana ka gane siginar cikar jikinka kamar yadda ya kamata kamar lokacin da baka shagala ba ().

Yawancin karatu sun nuna cewa waɗanda ke shiga cikin shagala da abinci suna fama da yunwa fiye da waɗanda suke guje wa shagala yayin cin abinci ().

A cikin wani binciken, an umurci mata 88 da su ci ko dai yayin da suka shagala ko zaune cikin nutsuwa. Waɗanda aka shagaltar da su ba su cika cika ba kuma suna da babbar sha'awar ci gaba da yawa a cikin yini, idan aka kwatanta da masu cin abincin da ba ya raba hankali ().

Wani binciken ya nuna cewa mutanen da suka shagaltar da kansu da wasan kwamfuta yayin cin abincin rana ba su cika cika ba kamar wadanda ba su yi wasan ba. Bugu da ƙari, masu cin abincin da ke shagala sun cinye 48% ƙarin abinci a cikin gwajin da ya faru a wannan ranar ().

Don kauce wa cin abinci da hankalinku, kuna iya gwada ƙwarewa, rage lokacin allo, da kuma yin shiru da na'urorin lantarki. Wannan zai ba ka damar zama ka ɗanɗana abincinka, yana taimaka maka ka fahimci alamun jikinka sosai.

Takaitawa Rarrabaccen abinci na iya zama dalilin da yasa koyaushe kuke jin yunwa, saboda yana sanya muku wahala ku gane jin daɗin ƙoshi.

8. Ka yawaita motsa jiki

Mutanen da ke motsa jiki akai-akai suna ƙona yawancin adadin kuzari.

Wannan gaskiya ne idan kuna shiga cikin motsa jiki mai ƙarfi ko shiga cikin motsa jiki na dogon lokaci, kamar horo na marathon.

Bincike ya nuna cewa waɗanda ke motsa jiki sosai a kan tsari na yau da kullun suna da saurin saurin motsa jiki, wanda ke nufin cewa suna ƙona karin adadin kuzari a hutawa fiye da waɗanda ke motsa jiki daidai ko suke rayuwa ta rashin hankali (,,).

A cikin wani binciken, maza 10 da suka shiga aikin motsa jiki na mintina 45 sun haɓaka yawan kuzarinsu na rayuwa ta hanyar 37% na ranar, idan aka kwatanta da wata ranar da ba su motsa jiki ().

Wani binciken ya gano cewa matan da ke motsa jiki a kowane lokaci na tsawon kwanaki 16 sun ƙona 33% karin adadin kuzari a cikin yini fiye da rukunin da ba su motsa jiki da kuma 15% ƙarin adadin kuzari fiye da masu motsa jiki. Sakamakon ya kasance daidai da maza ().

Kodayake karatu da yawa sun nuna motsa jiki don zama mai amfani don danne yunwa, akwai wasu shaidu da ke nuna cewa masu kwazo, masu motsa jiki na dogon lokaci suna da yawan abinci fiye da wadanda basa motsa jiki (,,,).

Kuna iya hana yunwa mai yawa daga motsa jiki ta hanyar cin abinci da yawa don motsa jiki. Zai taimaka sosai don ƙara yawan abincin da ke cike da fiber, furotin, da ƙoshin lafiya.

Wata mafita ita ce ta rage lokacin da ka ke motsa jiki ko rage karfin motsa jiki.

Yana da mahimmanci a lura cewa wannan yawanci ya shafi waɗanda suka kasance masu sha'awar 'yan wasa kuma suna yin aiki akai-akai a babban ƙarfi ko na dogon lokaci. Idan kuna motsa jiki daidai, tabbas ba kwa buƙatar ƙara yawan abincin kalori.

Takaitawa Mutanen da ke motsa jiki akai-akai a cikin tsananin ƙarfi ko na dogon lokaci suna da ƙarancin abinci da saurin saurin rayuwa. Don haka, suna iya fuskantar yunwa akai-akai.

9. Kuna yawan shan giya

Giya sananniya ce sanannen tasirin sa mai motsa rai ().

Karatun ya nuna cewa giya na iya hana homonin da ke rage sha’awa, kamar su leptin, musamman idan aka sha kafin ko a ci abinci. Saboda wannan, zaku iya jin yunwa sau da yawa idan kun sha giya da yawa (,,).

A cikin wani binciken, maza 12 da suka sha alwashi 1.5 (40 ml) na barasa kafin cin abincin rana ya ƙare da shan karin adadin kuzari 300 a cikin abincin fiye da rukunin da suka sha oce 0.3 kawai (10 ml) ().

Bugu da ƙari, waɗanda suka sha giya da yawa sun ci 10% mafi yawan adadin kuzari a cikin yini duka, idan aka kwatanta da ƙungiyar da ta sha ƙasa kaɗan. Hakanan sun kasance suna iya cinye yawancin abinci mai-mai da gishiri ().

Wani binciken ya nuna cewa mutane 26 da suka sha oce (30 ml) na giya tare da abinci sun cinye kashi 30% na karin adadin kuzari, idan aka kwatanta da ƙungiyar da ta guji shan barasa ().

Giya ba kawai zai sanya ku cikin yunwa ba amma kuma yana lalata ɓangaren kwakwalwarku wanda ke sarrafa hukunci da kamun kai. Wannan na iya haifar muku da ƙarin abinci, ba tare da la'akari da yadda kuke jin yunwa ba ().

Don rage tasirin yunwar da ke haifar da giya, zai fi kyau a sha shi a matsakaici ko a guje shi gaba ɗaya ().

Takaitawa Shan giya da yawa zai iya sa mutum ya ji yunwa akai-akai saboda rawar da yake takawa wajen rage samar da sinadarin homon wanda ke inganta cikakken jiki.

10. Kuna shan kalori

Liquid da abinci mai ƙarfi suna shafar sha'awar ku ta hanyoyi daban-daban.

Idan kuna yawan cin abinci mai ruwa, kamar su laushi, girgiza mai maye, da miya, kuna iya jin yunwa fiye da yadda zakuyi idan kunci abinci mai ƙarfi.

Babban dalili a kan wannan shi ne cewa ruwaye suna wucewa ta cikin cikin ku da sauri fiye da abinci mai ƙarfi (49,,).

Bugu da ƙari kuma, wasu nazarin suna ba da shawarar cewa abinci mai ruwa ba shi da tasiri mai tasiri a kan hana haɓakar haɓakar hormones, idan aka kwatanta da abinci mai ƙarfi (49,).

Cin abinci mai ruwa kuma yakan ɗauki lokaci kaɗan kamar cin abinci mai ƙarfi. Wannan na iya haifar maka da son cin abinci da yawa, kawai saboda kwakwalwarka ba ta da isasshen lokacin aiwatar da siginar cikawa ().

A cikin wani binciken, mutanen da suka cinye abun ciye-ciye na ruwa sun ba da rahoton ƙarancin cikawa da ƙarin jin yunwa fiye da waɗanda suka cinye ƙoshin abinci mai ƙarfi. Sun kuma cinye karin adadin kuzari 400 a tsawon yini fiye da rukunin kayan ciye-ciye ().

Don hana yunwa mai yawa, yana iya taimakawa wajen mai da hankali kan haɗa cikakken ƙarfi, abinci gaba ɗaya a cikin abincinku.

Takaitawa Abincin mai ruwa ba shi da fa'ida iri daya akan wadatar ku da gamsuwa kamar abinci mai ƙarfi. Saboda wannan dalili, zaku iya jin yunwa akai-akai idan ruwaye sune babban ɓangare na abincinku.

11. Kun cika damuwa

An san yawan damuwa don ƙara yawan ci.

Wannan galibi wannan sakamakon tasirinsa ne akan ƙaruwar matakan cortisol, hormone da aka nuna don haɓaka yunwa da sha'awar abinci. Saboda wannan, zaku ga koyaushe kuna cikin yunwa idan kuna fuskantar damuwa mai yawa (,,,).

A cikin wani binciken, mata 59 da suka kamu da damuwa sun sha da adadin kuzari a cikin yini kuma sun ci abinci mai ɗanɗano fiye da matan da ba su da damuwa ().

Wani binciken ya kwatanta yanayin cin abinci na 'yan mata 350. Waɗanda ke da matakan damuwa mafi girma sun fi yuwuwar wuce gona da iri fiye da waɗanda ke da ƙananan matakan damuwa. 'Yan matan da ke cikin damuwa suma sun ba da rahoton yawancin abubuwan ciye-ciye marasa ƙoshin lafiya irinsu kwakwalwan da kukis ()

Yawancin dabaru na iya taimaka maka rage matakan damuwar ka. Wasu zaɓuɓɓuka sun haɗa da motsa jiki da zurfin numfashi (59,).

Takaitawa Matsanancin damuwa shine dalilin da yasa zaku iya jin yunwa akai-akai, saboda ƙarfin sa na ƙara matakan cortisol a cikin jiki.

12. Kana shan wasu magunguna

Magunguna da yawa na iya ƙara yawan abincin ku a matsayin sakamako mai illa.

Magungunan da ke haifar da abinci mai cike da abinci sun haɗa da antipsychotics, kamar su clozapine da olanzapine, da kuma magungunan kashe rai, masu daidaita yanayin, corticosteroids, da magungunan rigakafi (,,,).

Bugu da ƙari, wasu magungunan ciwon sukari, irin su insulin, insulin secretagogues, da thiazolidinediones, sanannu ne don ƙara yunwar ku da sha'awar ku ().

Har ila yau, akwai wasu shaidu masu ban mamaki cewa kwayoyin hana haihuwa suna da kyawawan halaye masu motsa sha'awa, amma wannan ba shi da goyan bayan binciken kimiyya mai ƙarfi.

Idan kun yi zargin cewa magunguna sune dalilin yawan yunwarku, zai iya taimaka wajan yin magana da likitanku game da wasu zaɓuɓɓukan magani. Za a iya samun madadin magunguna waɗanda ba sa yunwa.

Takaitawa Wasu magunguna suna haifar da ƙaran ci a matsayin sakamako mai illa. Hakanan, suna iya haifar muku da yunwa mai yawa.

13. Kina saurin cin abinci

Adadin da kuke ci na iya taka rawa a cikin yadda kuke jin yunwa.

Yawancin karatu sun nuna cewa masu cin abinci da sauri suna da ƙoshin abinci da kuma halin wuce gona da iri a abinci, idan aka kwatanta da masu saurin ci. Hakanan suna iya samun kiba ko nauyi fiye da kima (,,,).

A cikin wani bincike a cikin mata 30, masu cin abinci mai sauri sun cinye 10% mafi yawan adadin kuzari a lokacin cin abinci kuma sun ba da rahoton ƙarancin cikawa, idan aka kwatanta da masu saurin ci ().

Wani binciken ya kwatanta tasirin yawan cin abinci ga waɗanda ke da ciwon sukari. Waɗanda suka ci abinci sannu a hankali sun cika da sauri kuma sun ba da rahoton ƙarancin yunwa minti 30 bayan cin abincin, idan aka kwatanta da masu saurin ci ().

Wadannan illolin wani bangare ne saboda rashin taunawa da kuma rage wayewar kai da ke faruwa yayin da kake cin abinci da sauri, duka biyun suna da mahimmanci don sauƙaƙe jin yunwa (,,).

Bugu da ƙari, cin abinci sannu a hankali da taunawa sosai yana ba jikinka da ƙwaƙwalwarka ƙarin lokaci don sakin homonin anti-yunwa da isar da siginar cikawa (,).

Waɗannan fasahohin wani ɓangare ne na cin abinci mai hankali.

Idan kana yawan jin yunwa, yana iya taimakawa wajen cin abinci a hankali. Kuna iya yin hakan ta shan ɗan numfashi kaɗan kafin cin abinci, sanya cokalinku a tsakanin cizon, da ƙara girman abin da kuke tauna abincinku.

Takaitawa Cin abinci da sauri ba ya ba da isasshen lokacin jikinka don gane cikar, wanda na iya haɓaka yunwa mai yawa.

14. Kana da halin rashin lafiya

Yawan yunwa na iya zama alama ce ta cuta.

Na farko, yawan yunwa alama ce ta gargajiya ta ciwon sukari. Hakan na faruwa ne sakamakon yawan sikari na jini mai yawa kuma yawanci yana tare da wasu alamomin, gami da yawan ƙishirwa, ragin nauyi, da gajiya ().

Hyperthyroidism, yanayin da ke tattare da maganin ƙwayar cuta, yana da alaƙa da ƙarancin yunwa. Wannan saboda yana haifar da yawan samar da hormones na thyroid, waɗanda aka sani don haɓaka ci (,).

Hypoglycemia, ko ƙarancin sukarin jini, na iya ƙara yawan matakan yunwar ku. Matakan sikarin jininka na iya faɗuwa idan ba ku ci ba na ɗan lokaci, tasirin da zai iya tsananta ta hanyar cin abinci mai ɗimbin ɗimbin carbs da sukari ().

Koyaya, hypoglycemia shima yana da alaƙa da yanayin kiwon lafiya, kamar nau'in ciwon sukari na 2, hyperthyroidism, da gazawar koda, da sauransu (,,).

Bugu da ƙari, yawan yunwa galibi alama ce ta wasu 'yan yanayi, irin su baƙin ciki, damuwa, da kuma cututtukan premenstrual (,).

Idan kun yi zargin cewa kuna iya samun ɗayan waɗannan sharuɗɗan, yana da mahimmanci ku yi magana da mai ba ku kiwon lafiya don karɓar ganewar asali da kyau da kuma tattauna hanyoyin zaɓin magani.

Takaitawa Yunwa mai yawa alama ce ta 'yan takamaiman yanayin kiwon lafiya, wanda ya kamata a cire shi idan kuna yawan yunwa.

Layin kasa

Yawan yunwa alama ce ta cewa jikinku yana buƙatar ƙarin abinci.

Sau da yawa sakamako ne na ƙwayoyin cuta masu haɗuwa, waɗanda ke iya faruwa saboda dalilai daban-daban, gami da ƙarancin abinci da wasu halaye na rayuwa.

Kuna iya jin yunwa akai-akai idan abincinku ba shi da furotin, zare, ko mai, duk waɗannan suna haɓaka ƙoshi da rage ci. Tsananin yunwa alama ce ta rashin isasshen bacci da damuwa mai ɗaci.

Bugu da ƙari, wasu magunguna da cututtuka an san su suna haifar da yunwa akai-akai.

Idan kun ji yunwa sau da yawa, yana iya zama da amfani a tantance tsarin abincinku da salon rayuwar ku don sanin ko akwai canje-canje da zaku iya yi don taimaka muku jin ƙoshin lafiya.

Yunwar ku ma wata alama ce da ke nuna cewa ba ku cin wadataccen abinci, wanda za a iya magance shi ta hanyar ƙara yawan abincin ku.

Idan kana cin abinci da sauri ko kuma ka shagala a lokacin cin abinci, za ka iya kuma yin aiki da hankali, wanda ke nufin rage abubuwan da ke raba hankali, da ƙara mai da hankali, da rage taunawa don taimaka maka ka fahimci lokacin da ka koshi.