6 Sauƙaƙan Hanyoyi don Rashin Kiba Mai Ciki, Dangane da Kimiyya

Wadatacce

• 1. Guji sikari da abubuwan sha mai zaki
• 2. Cin karin furotin
• 3. Karancin carbohydrates kaɗan
• 4. Cin abinci mai wadataccen fiber
• 5. Motsa jiki a kai a kai
• 3 Motsawa don Qarfafa Abs
• 6. Bi sawun abincin ka
• Layin kasa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Rashin mai mai, ko mai ciki, shine makasudin rage nauyi.

Kitsen ciki wani nau'in cutarwa ne musamman. Bincike yana nuna alaƙa mai ƙarfi tare da cututtuka kamar nau'in ciwon sukari na 2 da cututtukan zuciya ().

Saboda wannan dalili, rasa wannan kitse na iya samun fa'ida mai yawa ga lafiyar ku da lafiyar ku.

Zaka iya auna kitse na ciki ta wurin auna zagayen kugu da ma'aunin tef. Matakan sama da inci 40 (102 cm) a cikin maza da inci 35 (88 cm) a cikin mata an san su da kiba na ciki (2).

Wasu dabarun asarar nauyi na iya ƙaddamar da kitse a cikin yankin fiye da sauran sassan jiki.

Anan akwai hanyoyi guda 6 da suka danganci shaida don rasa kitsen ciki.

1. Guji sikari da abubuwan sha mai zaki

Abinci tare da ƙarin sugars ba shi da illa ga lafiyar ku. Cin yawancin waɗannan nau'ikan abinci na iya haifar da ƙimar kiba.

Nazarin ya nuna cewa karin sukari yana da lahani na musamman akan lafiyar rayuwa ().

Yawancin karatu sun nuna cewa yawan sukari, galibi saboda yawan fructose, na iya haifar da gina mai mai kewaye da ciki da hanta (6).

Sugar rabin glucose ne da rabin fructose. Lokacin da kuka ci karin sukari da yawa, hanta ya cika da fructose kuma an tilasta shi ya maida shi mai (, 5).

Wadansu sunyi imanin cewa wannan shine babban tsari bayan tasirin cutar sukari akan lafiyar. Yana ƙara kitse na ciki da mai hanta, wanda ke haifar da juriya na insulin da matsaloli na rayuwa daban-daban ().

Ruwan Liquid ya fi muni a wannan batun. Kwakwalwa ba ta yin rajistar adadin kuzari na ruwa kamar yadda yake da kalori mai ƙarfi, don haka lokacin da kuka sha abubuwan sha mai daɗin sukari, kuna ƙare da cin ƙarin adadin kuzari gabaɗaya (,).

Wani binciken da aka gudanar ya nuna cewa yara sun fi 60% iya haifar da kiba tare da kowane karin abincin yau da kullun (10).

Yi ƙoƙarin rage girman sukari a cikin abincinku kuma kuyi la'akari da kawar da abubuwan sha masu gwari gaba ɗaya. Wannan ya hada da abubuwan sha mai daɗin zaki, sodas masu sikari, ruwan 'ya'yan itace, da abubuwan sha da yawa na wasannin sikari.

Karanta alamun don tabbatar samfuran basu da ingantaccen sugars. Hatta abincin da aka tallata azaman abincin lafiya na iya ƙunsar adadi mai yawa na sukari.

Ka tuna cewa babu ɗayan wannan da ya shafi ɗayan 'ya'yan itace, waɗanda suke da ƙoshin lafiya kuma suna da yalwar fiber waɗanda ke rage tasirin fructose.

Takaitawa Yawan amfani da sukari na iya
zama babban direba na yawan ƙiba a ciki da hanta. Wannan
musamman na abubuwan sha masu sikari kamar abubuwan sha mai laushi.

2. Cin karin furotin

Protein na iya zama mafi mahimmin kayan abinci na rage nauyi.

Bincike ya nuna zai iya rage buƙatun da kashi 60%, haɓaka kumburi ta adadin 80-100 na adadin kuzari kowace rana, kuma ya taimake ku ci har zuwa 441 ƙananan adadin kuzari a kowace rana (,,,).

Idan asarar nauyi shine burin ku, ƙara furotin na iya zama sauye sauye mafi tasiri da zaku iya yiwa abincinku.

Ba wai kawai furotin zai iya taimaka maka ka rasa nauyi ba, amma yana iya taimaka maka ka guji dawo da nauyi ().

Protein na iya zama mai tasiri musamman wajen rage mai na ciki. Studyaya daga cikin binciken ya nuna cewa mutanen da suka ci mafi yawancin furotin suna da ƙarancin mai ciki (16).

Wani binciken ya nuna cewa sunadarin yana da alaƙa da raguwar damar samun kiba na ciki fiye da shekaru 5 a cikin mata ().

Wannan binciken ya kuma danganta ingantaccen carbi da mai da mai mai na ciki kuma ya haɗa 'ya'yan itace da kayan marmari da mai mai.

Yawancin karatun da ke lura da cewa furotin yana taimakawa tare da raunin nauyi mutane suna samun 25-30% na adadin kuzari daga furotin. Sabili da haka, wannan na iya zama kyakkyawan kewayon gwadawa.

Gwada gwada yawan cin abinci mai gina jiki kamar kwai, kifi, kayan lambu, kwayoyi, nama, da kayan kiwo. Waɗannan sune mafi kyawun tushen furotin don abincinku.

Lokacin bin mai cin ganyayyaki ko cin ganyayyaki, bincika wannan labarin akan yadda zaku ƙara yawan furotin ɗin ku.

Idan kuna gwagwarmaya tare da samun isasshen furotin a cikin abincinku, ingantaccen haɓakar furotin - kamar furotin whey - hanya ce mai lafiya kuma mai sauƙi don haɓaka yawan abincin ku. Kuna iya samun zaɓuɓɓukan furotin na furotin akan layi.

Takaitawa Cin yalwar furotin na iya
haɓaka haɓakar ku da rage matakan yunwa, yana mai da shi hanya mai tasiri
a rasa nauyi. Yawancin karatu sun nuna cewa furotin yana da tasiri musamman
a kan kitse na ciki.

3. Karancin carbohydrates kaɗan

Cin ƙananan ƙwayoyin cuta hanya ce mai matukar tasiri don rasa mai.

Wannan yana tallafawa ta yawan karatu. Lokacin da mutane suka yanke carbs, sha'awar su ta ragu kuma suna rasa nauyi (18).

Fiye da nazarin binciken bazuwar 20 da aka bazu yanzu sun nuna cewa ƙananan abincin carb wani lokacin yakan haifar da sau 2-3 sau ƙimar nauyi fiye da abincin mai ƙarancin mai (19, 20, 21).

Wannan gaskiyane koda kuwa wadanda aka basu damar cin abinci yadda suke so, yayin da wadanda ke cikin kananan kungiyoyin masu kiba suke da calorie.

Ananan abincin carb yana haifar da raguwar sauri cikin nauyin ruwa, wanda ke ba mutane sakamako mai sauri. Mutane galibi suna ganin bambanci akan sikeli tsakanin kwanaki 1-2.

Nazarin da ke gwada ƙananan abincin mai ƙanƙara da mai ƙarancin mai yana nuna cewa ƙarancin cin abinci mai ƙaranci yana rage mai a ciki da kewayen gabobi da hanta (,)

Wannan yana nufin cewa wasu daga cikin kitse da aka rasa akan ƙaramin abincin da ke cikin jiki shine mai cutar ciki.

Kawai gujewa karafunan da aka tsarkake - kamar sukari, alawa, da farin gurasa - ya isa, musamman idan ka ci gaba da amfani da furotin mai yawa.

Idan makasudin shine rage nauyi da sauri, wasu mutane sun rage yawan abincin su zuwa gram 50 kowace rana. Wannan yana sanya jikinka cikin cutar kososis, yanayin da jikin ku zai fara ƙona kitse saboda babban makamashin sa da kuma ci.

Ananan abincin abincin carb suna da sauran fa'idodi ga lafiyar jiki ban da kawai rage nauyi. Misali, zasu iya inganta lafiyar mutane masu fama da ciwon sukari na 2 (24).

Takaitawa Nazarin ya nuna hakan
yankan carbs yana da tasiri musamman wajen kawar da kitse a cikin ciki
yanki, kewaye da gabobi, da kuma cikin hanta.

4. Cin abinci mai wadataccen fiber

Fiber na abinci shine mafi yawancin abubuwan tsire-tsire marasa narkewa.

Cin abinci mai yalwa zai iya taimakawa tare da rage nauyi. Koyaya, nau'in zaren yana da mahimmanci.

Ya bayyana cewa mafi yawa filastik masu narkewa da viscous suna da tasiri akan nauyin ku. Waɗannan su ne zaren da ke ɗaure ruwa kuma suna yin gel mai kauri wanda “ke zaune” a cikin hanjinku ().

Wannan gel din zai iya rage saurin abinci ta tsarin narkewar abinci. Hakanan zai iya rage saurin narkewar abinci da kuma shayar da abubuwan gina jiki. Sakamakon ƙarshe shine dogon ji na ƙoshi da rage ci ().

Studyaya daga cikin binciken sake dubawa ya gano cewa ƙarin giram 14 na zare a kowace rana suna da alaƙa da raguwar 10% na cin abincin kalori da asarar nauyi na kusan fam 4.5 (2 kilogiram) sama da watanni 4 ().

Wani bincike na shekaru 5 ya ruwaito cewa cin gram 10 na fiber mai narkewa a kowace rana yana da nasaba da raguwar kashi 3.7% a cikin ramin ciki ().

Wannan yana nuna cewa fiber mai narkewa na iya zama mai tasiri musamman wajen rage mai mai cutarwa.

Hanya mafi kyau don samun ƙarin fiber shine cin abinci mai yawa na tsire-tsire, gami da kayan lambu da 'ya'yan itace. Hakanan kayan ƙwai sune tushe mai kyau, kazalika da wasu hatsi, kamar su hatsi duka.

Hakanan zaka iya gwada ɗaukar ƙarin fiber kamar glucomannan. Wannan shine ɗayan ƙwayoyin abinci masu ɗanɗano, kuma karatun yana nuna cewa zai iya taimakawa tare da raunin nauyi (,).

Yana da mahimmanci a yi magana da mai ba ka kiwon lafiya kafin gabatar da wannan ko wani kari ga tsarin abincin ka.

Takaitawa Akwai wasu shaidu cewa
narkewar abinci mai narkewa na iya haifar da rage mai mai. Wannan ya kamata
haifar da manyan ci gaba a lafiyar rayuwa da rage haɗarin wasu cututtuka.

5. Motsa jiki a kai a kai

Motsa jiki yana daga cikin mafi kyawu abubuwan da zaka iya yi don ƙara samun damar rayuwa mai tsawo, lafiyayye da guje wa cutar.

Taimakawa wajen rage kitsen ciki yana daga cikin fa'idojin motsa jiki ga lafiyar jiki.

Wannan ba yana nufin yin motsa jiki na ciki ba, kamar yadda rage tabo - rasa mai a wuri ɗaya - ba zai yiwu ba. A cikin binciken daya, makonni 6 na horo kawai tsokoki na ciki ba su da wani tasiri a ma'auni a kewayen kugu ko yawan kitse a cikin ramin ciki ().

Horar da nauyi da motsa jiki na zuciya za su rage kiba a jiki.

Motsa jiki na motsa jiki - kamar tafiya, gudu, da iyo - suna iya bada damar rage ragin mai (,).

Wani binciken ya gano cewa motsa jiki gaba daya ya hana mutane sake dawowa kitse na ciki bayan asarar nauyi, yana nuna cewa motsa jiki yana da mahimmanci a yayin kiyaye nauyi ().

Motsa jiki yana haifar da rage kumburi, ƙananan matakan sukarin jini, da haɓakawa a cikin wasu matsaloli na rayuwa masu alaƙa da yawan mai ciki ().

Takaitawa Motsa jiki na iya zama ƙwarai
mai tasiri don rage kiba na ciki da kuma samar da wasu fa'idodin kiwon lafiya da yawa.

3 Motsawa don Qarfafa Abs

6. Bi sawun abincin ka

Yawancin mutane sun san cewa abin da kuke ci yana da mahimmanci, amma da yawa ba su san takamaiman abin da suke ci ba.

Mutum na iya tunanin suna cin babban furotin ko ƙananan abincin carb, amma ba tare da kiyaye hanya ba, yana da sauƙi a wuce gona da iri ko rage cin abinci.

Bibiyar cin abinci ba yana nufin kuna buƙatar aunawa da auna duk abin da kuka ci ba. Bibiyar cin abinci kowane lokaci sannan kuma don fewan kwanaki a jere na iya taimaka maka fahimtar mafi mahimman wurare don canji.

Tsara gaba zai iya taimaka muku cimma takamaiman manufofi, kamar haɓaka haɓakar furotin ɗin ku zuwa 25-30% na adadin kuzari ko yanke katangar mara lafiya.

Duba waɗannan labaran nan don kalkuleta mai lissafi da jerin kayan aikin kan layi kyauta da ƙa'idodi don bin diddigin abin da kuke ci.

Layin kasa

Kitsen ciki, ko kitsen ciki, yana da alaƙa da ƙarin haɗarin wasu cututtuka.

Mafi yawan mutane na iya rage kitsen cikinsu ta hanyar daukar sauye-sauye masu mahimmanci a rayuwa, kamar cin abinci mai kyau cike da furotin mara laushi, kayan lambu da 'ya'yan itace, da kuma legumes, da kuma motsa jiki a kai a kai.

Don ƙarin nasihu game da asarar nauyi, karanta game da dabarun asarar nauyi 26 na tushen shaida anan.