Motsa Jiki Zai Taimaka Maka Rage Nauyi? Gaskiya mai ban mamaki

Wadatacce

• Motsa jiki yana da Fa'idodin Kiwan lafiya
• Yi Tunani da Asarar Fat, Ba Rashin nauyi ba
• Cardio Yana Taimaka Muku Burnona Calories da Fatwanar Jiki
• Laukar Nauyin Nauyi Yana Taimaka Maka Burnona Karin Kalori A Kewaye
• Mutanen da Suke Motsa Jiki Wani Lokaci Suna Ci
• Motsa jiki Zai Iya Levelara Matakan Yunwa
• Motsa jiki Zai Iya Shafar Hormones Mai Amincewa
• Tasiri kan Cike da Sha'awar Kowa
• Motsa Jiki Zai Taimaka Maka Rage Nauyi?
• Mutanen da ke Rage Kiba da Kiyaye shi suna yin Motsa jiki da yawa
• Lafiyayyen Abinci Shima Yana da Muhimmanci

Don rasa nauyi, kuna buƙatar ƙona karin adadin kuzari fiye da yadda kuke cinyewa.

Motsa jiki zai iya taimaka muku cimma wannan ta hanyar ƙona wasu ƙarin adadin kuzari.

Koyaya, wasu mutane suna da'awar cewa motsa jiki ba shi da tasiri don asarar nauyi da kansa.

Wannan na iya kasancewa saboda motsa jiki yana ƙara yunwa a cikin wasu mutane, yana sanya su cin adadin kuzari fiye da yadda suka ƙone yayin motsa jiki.

Shin motsa jiki da gaske yana taimakawa ga asarar nauyi? Wannan labarin yana duban shaidar.

Motsa jiki yana da Fa'idodin Kiwan lafiya

Motsa jiki yana da kyau sosai ga lafiyar ku ().

Yana iya rage haɗarin cututtukan da yawa, gami da cututtukan zuciya, ciwon sukari, kiba, osteoporosis da wasu cututtukan daji (,,,,,,).

A zahiri, mutanen da suke aiki akai-akai ana tsammanin suna da haɗarin haɗari na 50% na mutuwa daga yawancin waɗannan cututtukan ().

Motsa jiki yana da kyau sosai don lafiyar kwakwalwarku, kuma yana iya taimaka muku sarrafa damuwa da kwanciyar hankali ().

Ka riƙe wannan a zuciya yayin da kake la'akari da tasirin motsa jiki. Ko da kuwa ba shi da tasiri ga asarar nauyi, har yanzu yana da wasu fa'idodi waɗanda ke da mahimmanci (idan ba ƙari ba).

Motsa jiki game da hanya fiye da kawai rage nauyi. Yana da fa'idodi daban-daban masu ƙarfi ga jikinku da ƙwaƙwalwarku.

Yi Tunani da Asarar Fat, Ba Rashin nauyi ba

Ana ba da shawarar motsa jiki don nauyi asara, amma yakamata mutane suyi burin gaske mai asara ().

Idan kawai ka rage yawan amfani da kalori don rasa nauyi, ba tare da motsa jiki ba, tabbas za ka rasa tsoka da mai ().

A hakikanin gaskiya, an kiyasta cewa lokacin da mutane suka rasa nauyi, kimanin rubu'in nauyin da suka rasa shine tsoka ().

Lokacin da ka rage yawan adadin kuzari, jikinka yana tilasta samun wasu hanyoyin samun mai. Abun takaici, wannan yana nufin kona furotin na tsoka tare da kitsen kitsenku ().

Ciki har da shirin motsa jiki tare da abincinku na iya rage adadin tsokar da kuka rasa (,,).

Wannan ma yana da mahimmanci saboda tsoka ta fi aiki da kuzari fiye da mai.

Tsayar da asarar tsoka na iya taimaka wajan rage digo-digirgen da ke faruwa a lokacin da ka rasa nauyi, wanda hakan zai sa ya zama da wuya a rage kiba da kuma kiyaye shi ().

Bugu da ƙari, yawancin amfanin motsa jiki suna da alama sun fito ne daga haɓaka cikin ƙirar jiki, ƙoshin lafiya da ƙoshin lafiya, ba kawai asarar nauyi ba).

Ko da idan ba ku rasa "nauyi" ba, har yanzu kuna iya rasawa mai da gina tsoka maimakon.

Saboda wannan, yana iya zama taimako don auna girman kugu da yawan mai daga lokaci zuwa lokaci. Ma'aunin ba ya faɗin labarin duka.

Lokacin da kuka rasa nauyi, kuna son ƙara yawan asarar mai yayin rage hasara na tsoka. Zai yuwu a rasa kitsen jiki ba tare da an rasa nauyi mai yawa akan sikelin ba.

Cardio Yana Taimaka Muku Burnona Calories da Fatwanar Jiki

Ofaya daga cikin shahararrun nau'ikan motsa jiki don asarar nauyi shine motsa jiki mai motsa jiki, wanda aka fi sani da cardio. Misalan sun hada da tafiya, gudu, keke da iyo.

Motsa jiki na motsa jiki ba shi da babbar illa a jikin naku, ba a kalla ba idan aka kwatanta da ɗaga nauyi. Koyaya, yana da matukar tasiri wajen ƙona calories.

Wani bincike na watanni 10 da aka yi kwanan nan yayi nazarin yadda cututtukan zuciya suka shafi mutane 141 masu kiba ko masu kiba. Sun kasu kashi uku kuma ba a gaya musu don rage yawan kalori ():

• Rukuni na 1: Burnone adadin kuzari 400 na yin cardio, kwana 5 a mako
• Rukuni na 2: One adadin kuzari 600 na yin cardio, kwana 5 a mako
• Rukuni na 3: Babu motsa jiki

Mahalarta rukuni na 1 sun rasa kashi 4.3% na nauyin jikinsu, yayin da waɗanda ke rukuni na 2 suka ɗan rage kaɗan a 5.7%. Controlungiyar kulawa, wanda ba ta motsa jiki ba, ya sami ainihin 0.5%.

Sauran karatun kuma suna nuna cardio na iya taimaka maka ƙona kitse, musamman mai mai haɗari wanda ke ƙara haɗarin kamuwa da ciwon sukari na 2 da cututtukan zuciya (,,).

Sabili da haka, ƙara cardio zuwa salon rayuwar ku na iya taimaka muku sarrafa nauyin ku da inganta lafiyar ku na rayuwa. Kawai kar a rama aikin ta hanyar cin ƙarin adadin kuzari a maimakon haka.

Yin motsa jiki na motsa jiki a kai a kai na iya kara adadin adadin kuzari da kuke ƙonawa kuma zai taimaka muku rasa kitse a jiki.

Laukar Nauyin Nauyi Yana Taimaka Maka Burnona Karin Kalori A Kewaye

Duk motsa jiki na iya taimaka maka ƙona calories.

Koyaya, horar da juriya - kamar ɗaga nauyi - yana da fa'idodi waɗanda suka wuce wannan.

Horar da juriya yana taimakawa haɓaka ƙarfi, sautin da adadin tsokar da kuke da shi.

Wannan yana da mahimmanci ga lafiyar lokaci mai tsawo, tunda manya da basa yin aiki sun rasa tsakanin kashi 3 zuwa 3 cikin ɗari na nauyin tsokarsu shekaru goma ().

Hakanan yawan tsoka yana kara yawan kuzarin ku, yana taimaka muku ƙona yawan adadin kuzari kowane lokaci - koda a hutawa (,,).

Wannan kuma yana taimakawa hana faduwa cikin maye wanda zai iya faruwa tare da asarar nauyi.

Studyaya daga cikin binciken mata 48 masu kiba a kan abinci mai ƙananan kalori ya gano cewa waɗanda suka bi shirin ɗaga nauyi sun riƙe nauyin tsokarsu, yawan kumburi da ƙarfinsu, duk da cewa sun rasa nauyi ().

Matan da ba su ɗaga nauyi ba sun yi asara suma, amma kuma sun rasa ƙarin ƙwayar tsoka kuma sun sami raguwar kumburi ().

Saboda wannan, yin wasu nau'ikan horo na juriya da gaske muhimmin ƙari ne ga ingantaccen tsarin asarar nauyi na dogon lokaci. Yana sauƙaƙa don kiyaye nauyin, wanda yake da wahala sosai fiye da rasa shi da fari.

Laukar nauyi yana taimaka wajan kulawa da gina tsoka, kuma yana taimakawa hana kwayar ku ta hanzarta sauka lokacin da kuka rasa mai.

Mutanen da Suke Motsa Jiki Wani Lokaci Suna Ci

Ofaya daga cikin manyan matsaloli tare da motsa jiki da asarar nauyi shine cewa motsa jiki baya shafar gefen "adadin kuzari" na ƙimar daidaitawar kuzari.

Hakanan zai iya shafar ci abinci da matakan yunwa, wanda na iya haifar muku da ƙarin adadin kuzari.

Motsa jiki Zai Iya Levelara Matakan Yunwa

Ofayan korafe-korafe game da motsa jiki shine cewa zai iya sanya maka yunwa kuma ya sa ka ci abinci da yawa.

An kuma ba da shawarar cewa motsa jiki na iya sa ka yi ƙima fiye da adadin adadin kuzari da ka ƙona kuma ka "ba wa kanka" abinci. Wannan na iya hana asarar nauyi kuma har ma yana haifar da samun nauyi (,).

Kodayake bai shafi kowa ba, karatu ya nuna haka wasu mutane suna yawan cin abinci bayan aiki, wanda zai iya hana su rage nauyi (,,).

Motsa jiki Zai Iya Shafar Hormones Mai Amincewa

Motsa jiki zai iya tasiri ghrelin na hormone. Ghrelin an san shi da "hormone mai yunwa" saboda yadda yake motsa sha'awar ku.

Abin sha'awa, karatuna na nuna cewa an danne sha'awar abinci bayan tsananin motsa jiki. Wannan ana kiran sa da “motsa jiki anorexia” kuma yana da alaƙa da raguwar ghrelin.

Koyaya, matakan ghrelin suna komawa yadda suke bayan kusan rabin sa'a.

Don haka kodayake akwai hanyar haɗi tsakanin abinci da ghrelin, da alama ba zai iya shafan yawan abincin da kuke ci ba ().

Tasiri kan Cike da Sha'awar Kowa

Nazarin kan cin abincin kalori bayan motsa jiki an gauraya. Yanzu an gane cewa duka ci da shan abinci bayan motsa jiki na iya bambanta tsakanin mutane (,,,,).

Misali, an nuna mata masu jin yunwa bayan sun yi aiki fiye da maza, kuma masu larurar na iya zama marasa ƙarancin yunwa kamar masu kiba (,,,,).

Ta yaya motsa jiki ke shafar ci da cin abinci ya bambanta tsakanin mutane. Wasu mutane na iya jin yunwa kuma su ci abinci da yawa, wanda zai iya hana raunin nauyi.

Motsa Jiki Zai Taimaka Maka Rage Nauyi?

Tasirin motsa jiki kan asarar nauyi ko riba ya bambanta daga mutum zuwa mutum ().

Kodayake yawancin mutanen da ke motsa jiki za su rasa nauyi tsawon lokaci, wasu mutane sun ga cewa nauyinsu ya kasance tabbatacce kuma wasu fewan mutane ma za su sami nauyi ().

Koyaya, wasu daga waɗanda suka sami nauyi suna samun tsoka a zahiri, ba mai kiba ba.

Duk abin da aka faɗi, lokacin kwatanta abinci da motsa jiki, canza abincinku yana da tasiri ga asarar nauyi fiye da motsa jiki (,).

Koyaya, mafi mahimman dabarun ya ƙunshi duka biyun abinci da motsa jiki ().

Amsar jiki don motsa jiki ya bambanta tsakanin mutane. Wasu mutane suna rasa nauyi, wasu suna riƙe nauyinsu kuma wasu fewan mutane na iya samun ƙarin nauyi.

Mutanen da ke Rage Kiba da Kiyaye shi suna yin Motsa jiki da yawa

Tsayawa nauyi sau ɗaya ka rasa shi yana da wahala.

A zahiri, wasu nazarin sun nuna cewa kashi 85% na mutanen da ke cin abinci mai nauyi ba sa iya kiyaye nauyi ().

Abin sha'awa, anyi karatun akan mutanen da suka rasa nauyi da yawa kuma suka kiyaye shi tsawon shekaru. Wadannan mutane suna motsa jiki sosai, har zuwa awa guda a kowace rana ().

Zai fi kyau a nemo wani nau'in motsa jiki wanda kuke jin daɗin sa kuma ya dace cikin rayuwar ku cikin sauƙi. Wannan hanyar, kuna da mafi kyawun damar kiyaye shi.

Mutanen da suka yi nasarar rasa nauyi kuma suka hana shi motsa jiki sosai, har zuwa awa ɗaya kowace rana.

Lafiyayyen Abinci Shima Yana da Muhimmanci

Motsa jiki na iya inganta lafiyar ku kuma zai iya rage muku nauyi, amma cin abinci mai kyau yana da mahimmanci kuma.

Ba za ku iya tsere wa mummunan abinci ba.