Kura-kurai 6 da ke Rage Tasirin ku

Wadatacce

• 1. Cin abinci kadan
• 2. Skimping akan furotin
• 3. Jagorancin zaman banza
• 4. Rashin samun wadataccen bacci mai inganci
• 5. Shan abubuwan sha mai suga
• 6. Rashin ƙarfin horo
• Layin kasa

Kulawa da ƙarfin ku mai mahimmanci yana da mahimmanci don rasa nauyi da kiyaye shi.

Koyaya, kuskuren salon rayuwa da yawa na iya rage saurin ku.

A kai a kai, waɗannan halaye na iya sanya wuya ka rasa nauyi - har ma ya sa ka zama mai saurin ɗaukar nauyi a nan gaba.

Anan akwai kuskuren salon rayuwa guda 6 waɗanda zasu iya rage saurin ku.

1. Cin abinci kadan

Cin ƙananan adadin kuzari na iya haifar da babban raguwa a cikin ƙwayar cuta.

Kodayake ana buƙatar ƙarancin kalori don asarar nauyi, yana iya zama mara amfani don cin abincin kalori ya ragu sosai.

Lokacin da kuka rage yawan amfani da kalori, jikinku yana jin cewa abinci yayi ƙaranci kuma yana rage ƙimar da yake ƙona calories.

Karatun da aka sarrafa a cikin mutane masu taurin kai da masu kiba sun tabbatar da cewa yawan karancin adadin kuzari 1,000 a kowace rana na iya samun tasirin gaske akan yawan kumburin ku (,,,,)

Yawancin karatu suna auna yawan kuzari na rayuwa, wanda shine adadin kalori da aka ƙona yayin hutu. Duk da haka wasu suna auna adadin kuzari da aka ƙona yayin hutu da aiki sama da awanni 24, wanda ake magana a kai a matsayin jimlar kashe kuzarin yau da kullun.

A cikin wani bincike, lokacin da mata masu kiba suka ci adadin kuzari 420 a kowace rana na tsawon watanni 4-6, yawan saurin natsuwarsu ya ragu sosai.

Abin da ya fi haka, ko da bayan sun kara yawan adadin kuzari a cikin makwanni biyar masu zuwa, yawan saurin natsuwarsu ya kasance ya ragu sosai fiye da gaban abincin ().

A wani binciken kuma, an nemi mutane masu kiba da su cinye adadin kuzari 890 a kowace rana. Bayan watanni 3, yawan kuɗin kuzarin su ya ragu da adadin kuzari 633 a kan matsakaita ().

Ko da lokacin ƙuntatawa kalori ya fi matsakaici, har yanzu yana iya jinkirin saurin aiki.

A cikin nazarin kwanaki 4 a cikin mutane 32, yawan kuzarin rayuwa na waɗanda suka ci adadin kuzari 1,114 a kowace rana ya ragu fiye da ninki biyu na waɗanda suka cinye adadin 1,462. Koyaya, asarar nauyi yayi kama da duka ƙungiyoyi ().

Idan za ku rasa nauyi ta ƙuntataccen kalori, kada ku ƙuntata yawan cin abincin kalori da yawa - ko na dogon lokaci.

Takaitawa Yankan adadin kuzari da yawa kuma na tsawan lokaci yana rage yawan kuzarin kumburi, wanda zai iya sanya rage nauyi da kiyaye nauyi ya zama mai wahala.

2. Skimping akan furotin

Cin cikakken furotin yana da matukar mahimmanci don cin nasara da kiyaye ƙimar lafiya.

Baya ga taimaka muku jin cikakke, yawan cin abinci mai gina jiki na iya haɓaka ƙimar da jikinku ke ƙona adadin kuzari (,,).

Inara yawan kumburi wanda ke faruwa bayan narkewa ana kiransa tasirin tasirin abinci (TEF).

Tasirin zafin jiki na sunadarai ya fi na carbs ko mai yawa. Tabbas, karatun yana nuna cewa cin furotin na ɗan lokaci yana haɓaka metabolism ta kusan 20-30% idan aka kwatanta da 5-10% na carbs da 3% ko lessasa da mai ().

Kodayake yawan kumburi na rayuwa ba makawa yana raguwa yayin rage nauyi kuma yana ci gaba da tafiya a hankali yayin kiyaye nauyi, shaidu sun nuna cewa yawan cin furotin na iya rage wannan tasirin.

A cikin nazarin daya, mahalarta sun bi ɗayan abinci guda uku a cikin ƙoƙari na kula da asarar nauyi na 10-15%.

Abincin mafi girma a cikin furotin ya rage yawan kashe kuzarin yau da kullun da adadin kuzari 97 kawai, idan aka kwatanta da adadin kuzari 297-423 a cikin mutanen da suka sha ƙananan furotin ().

Wani binciken ya gano cewa mutane suna buƙatar cin abinci aƙalla 0.5 na furotin a kowace fam na nauyin jiki (gram 1.2 a kowace kilogiram) don hana haɓakar jikinsu daga yin jinkiri a lokacin da bayan raunin nauyi ().

Takaitawa Protein yana kara saurin rayuwa fiye da carbi ko mai. Intakeara yawan abincin furotin yana taimakawa adana saurin rayuwa yayin rage nauyi da kiyayewa.

3. Jagorancin zaman banza

Kasancewa masu zaman kansu na iya haifar da raguwar adadin adadin kuzari da kuke ƙonawa kowace rana.

Hakanan, mutane da yawa suna da salon rayuwa wanda galibi ya haɗa da zama a wurin aiki, wanda zai iya haifar da mummunan sakamako akan ƙimar rayuwa da ƙoshin lafiya (12).

Kodayake yin aiki ko yin wasanni na iya haifar da babban tasiri akan yawan adadin kuzari da kuke ƙonawa, har ma da motsa jiki na asali, kamar tsayawa, tsaftacewa, da ɗaukar matakala, na iya taimaka muku ƙona calories.

Wannan nau'in aikin ana kiransa azaman aikin ba motsa jiki thermogenesis (NEAT).

Studyaya daga cikin binciken ya gano cewa babban adadin NEAT na iya ƙone har zuwa ƙarin 2,000 adadin kuzari a kowace rana. Koyaya, irin wannan ƙaruwa mai ban mamaki ba gaskiya bane ga yawancin mutane ().

Wani binciken ya lura cewa kallon talabijin yayin zaune yana ƙona kusan 8% ƙananan adadin kuzari fiye da buga yayin zaune - kuma 16% ƙasa da adadin kuzari fiye da tsaye ().

Yin aiki a tebur tsaye ko kawai tashi don yin yawo sau da yawa a kowace rana na iya taimakawa haɓaka NEAT ɗinka da kuma hana kumburinka sauka.

Takaitawa Rashin aiki yana rage adadin adadin kuzari da kuke ƙonawa da rana. Yi ƙoƙarin rage girman zama da haɓaka matakan aikinku gaba ɗaya.

4. Rashin samun wadataccen bacci mai inganci

Barci yana da matukar mahimmanci ga lafiyar jiki.

Barcin awowi kaɗan da kuke buƙata na iya ƙara haɗarin cututtukanku da yawa, gami da cututtukan zuciya, ciwon sukari, da baƙin ciki ().

Yawancin karatu sun lura cewa rashin isasshen bacci na iya rage yawan tasirin ku na rayuwa da kuma ƙara yiwuwar samun nauyi (,,).

Studyaya daga cikin binciken ya gano cewa lafiyayyun manya waɗanda suka yi bacci na sa’o’i 4 a kowane dare na tsawon dare 5 a jere sun sami raguwar kashi 2.6% a cikin hutu na rayuwa, a matsakaita. Matsayinsu ya dawo daidai bayan awanni 12 na bacci ba yankewa ().

Rashin bacci yana kara lalacewa ta hanyar bacci da rana maimakon dare. Wannan yanayin bacci yana dagula waƙoƙin circadian na jikinka, ko agogo na ciki.

Nazarin makonni biyar ya nuna cewa ƙuntataccen bacci mai haɗewa tare da rikicewar rikice-rikicen yanayi ya rage ƙwanƙwasa saurin rayuwa ta kusan 8% ().

Takaitawa Samun wadatacce, ingantaccen bacci da bacci da daddare maimakon da rana na iya taimakawa adresu na rayuwa.

5. Shan abubuwan sha mai suga

Abin sha mai zaki mai lahani ga lafiyar ku. Babban amfani yana da alaƙa da cututtuka daban-daban, gami da ƙin insulin, ciwon sukari, da kiba (,).

Yawancin abubuwan da ke haifar da abubuwan sha mai daɗin sukari ana iya danganta su da fructose. Teburin tebur ya ƙunshi 50% fructose, yayin da babban-fructose masarar syrup ya tattara 55% fructose.

Yawan shan abubuwan sha mai daɗin sukari na iya rage saurin aikin ku.

A cikin binciken da aka gudanar cikin makonni 12, masu kiba da masu kiba wadanda suka cinye kashi 25% na adadin kuzarinsu kamar yadda ake shayar da giyar fructose a kan abincin da ke rike da nauyi ya sami raguwar yawan kwayar halitta ().

Ba duk karatu bane yake goyan bayan wannan ra'ayin ba. Studyaya daga cikin binciken ya lura cewa yawan cin syrup masara mai yawa-fructose idan aka kwatanta da alkama gabaɗaya bai shafi ƙimar rayuwa na awa 24 ba ().

Koyaya, bincike ya nuna cewa yawan amfani da fructose yana inganta haɓaka mai a cikin ciki da hanta (,,,,).

Takaitawa Yawan shan abubuwan sha mai dauke da fructose na iya rage saurin rayuwa da inganta ajiyar mai a cikin ciki da hanta.

6. Rashin ƙarfin horo

Yin aiki tare da ma'aunin nauyi babbar dabara ce don kiyaye tasirin ku daga raguwa.

An nuna horo na ƙarfi don ƙara yawan saurin rayuwa a cikin masu lafiya, da waɗanda ke da cututtukan zuciya ko masu kiba ko masu kiba (,,,).

Yana kara karfin tsoka, wanda yake samarda mafi yawan kitse a jikinku. Samun adadin mafi yawan kiba mara nauyi yana ƙara yawan adadin kuzari da kuke ƙonawa a lokacin hutawa (,,).

Koda ƙananan ƙarfin ƙarfin ƙarfi sun bayyana don haɓaka kashe kuzarin kuzari.

A cikin nazarin watanni 6, mutanen da suka yi horo na ƙarfi na mintoci 11 a kowace rana, kwana 3 a mako, sun sami ƙaruwa da kashi 7.4% a cikin hutu na rayuwa kuma sun ƙone ƙarin adadin adadin kuzari 125 kowace rana, a kan matsakaita ().

Sabanin haka, rashin yin kowane ƙarfin horo na iya haifar da saurin ku na rayuwa ya ƙi, musamman a lokacin rage nauyi da tsufa (,,).

Takaitawa Trainingarfafa ƙarfi yana ƙaruwa da ƙwayar tsoka kuma yana taimakawa adana ƙimar ku na rayuwa yayin rage nauyi da tsufa.

Layin kasa

Kasancewa cikin halayyar rayuwa wacce ke rage saurin abin da kake yi na rayuwa na iya haifar da samun ci gaba cikin lokaci. Zai fi kyau a guje ko rage girman su gwargwadon iko.

Wancan ya ce, yawancin ayyuka masu sauƙi na iya haɓaka haɓakar ku don taimaka muku rage nauyi da kiyaye shi.