Menene tasirin kide kide da wake-wake, dalilai da yadda za a guji

Wadatacce

• Yadda za a guji tasirin jituwa
• Yaya tsawon lokaci yake ɗauka don dawo da nauyi?
• Abin da zai iya haifar da tasirin waka
• 1. Nau'i da kuma tsarin abincin
• 2. Sanya nama
• 3. Canji a cikin ƙoshin lafiya
• 4. Canji a ci abinci

Tasirin kide kide da wake-wake, wanda aka fi sani da yo-yo sakamako, na faruwa ne lokacin da nauyin da ya ɓace bayan cin abinci mai ƙarancin ƙarfi ya dawo da sauri wanda ya sa mutum ya sake sanya nauyi.

Nauyin jiki, cin abinci da narkewar abinci ana sarrafa su ne ta hanyar yawancin kwayoyin halittar da ke aiki a matakin jikin adipose, kwakwalwa da sauran gabobi, don haka an yi imanin cewa dawo da nauyi ba kawai yana da alaƙa da canje-canje a halaye na cin abinci ko nau'in abinci ba, har ma ga canje-canje a yanayin rayuwa da yanayin motsa jiki a cikin ƙoƙari na rama lokacin "yunwa" da jiki ya shiga, saboda jiki na iya fassara ƙimar nauyi a matsayin "barazana" kuma yayi ƙoƙari ya dawo ga abin na dogon lokaci al'ada ce, da ƙari 5.10 ko 15 kilogiram.

Yadda za a guji tasirin jituwa

Don kauce wa tasirin jituwa, yana da mahimmanci a koyaushe likita ko masanin abinci mai gina jiki su kula da abincin, don haka ya zama ya isa ga bukatun kowane mutum kuma akwai ci gaba. Bugu da kari, yana da mahimmanci:

• Guji ƙayyadaddun abinci marasa daidaituwa a matakin abinci mai gina jiki, yana da mahimmanci a ci abinci iri-iri da daidaito;
• Yi sake karatun ilimin abinci, yin canje-canje a tsarin rayuwar ku wanda za'a iya ɗauka don rayuwa;
• Rage nauyi ya zama tilas;
• Ku ci kowane 3 a cikin ƙananan rabo;
• Ku ci a hankali kuma ku tauna abincinku da kyau, don siginar cin abincin ya isa ga kwakwalwa, don kauce wa yawan cin abinci.

Bugu da kari, yana da muhimmanci a guji motsa jiki da kuma motsa jiki a kalla sau 3 a sati kusan awa 1.

Yaya tsawon lokaci yake ɗauka don dawo da nauyi?

Wasu nazarin sun nuna cewa kimanin 30 zuwa 35% na asarar nauyi sun dawo 1 shekara bayan jiyya kuma 50% na mutane sun dawo zuwa nauyin su na farko a shekara ta biyar bayan asarar nauyi.

Duba bidiyo mai zuwa game da tasirin jituwa:

Abin da zai iya haifar da tasirin waka

Akwai ra'ayoyi da yawa waɗanda ke bayanin tasirin jituwa kuma hakan na iya haɗuwa da dalilai da yawa, kamar:

1. Nau'i da kuma tsarin abincin

An yi imanin cewa fahimtar abubuwan ƙayyadadden tsarin abinci, ƙarancin abinci da daidaitaccen tsarin abinci mai gina jiki na iya taimaka wa sakamako mai daɗewa na dawo da sakamako.

Dangane da abubuwan ƙuntatawa, yana yiwuwa ta sake farawa abinci na yau da kullun, ana iya samar da amsa ta nama akan abubuwan gina jiki, wanda jiki ke neman dawo da abin da ya rasa, kamar dai martani ne ga "yunwa" da mutum ya wuce wannan lokacin. Don haka, za a iya samun canje-canje a matakin na rayuwa kamar ƙara samar da mai da adana shi, rage sukarin jini kuma, saboda haka, ƙara yawan ci da yawan abincin da ake ci a rana.

Carbohydrates, sunadarai da kitse a yayin da suke aiki suna motsa iskar oxygen daban, don haka dangane da abincin da bai dace ba, wanda akwai wani sinadarin na gina jiki, kamar wanda yake faruwa a cikin abincin ketogenic, misali, yana iya samun wani tasiri a cikin karuwar nauyi.

2. Sanya nama

Kwayoyin halittar adipose komai lokacin da mutum ya fadi nauyi, amma dai ana kiyaye girmansa da yawansa na wani dogon lokaci. Wannan wata ka'ida ce wacce akayi imanin cewa gaskiyar cewa adadin da girman kwayoyin halitta masu hade jiki sun kasance iri daya na wani lokaci, yana kunna hanyoyin biyan diyya na jiki domin sanya wadannan kwayoyin a hankali su cika har sai sun kai matsayin da suka saba.

3. Canji a cikin ƙoshin lafiya

Akwai da yawa na homon da ke da alaƙa da aikin ƙoshin lafiya, ana samun su a cikin mutanen da suka yi asara mai nauyi, ƙananan matakan leptin, YY peptide, cholecystokinin da insulin, tare da ƙaruwa a matakan ghrelin da pancreatic polypeptide.

An yi imanin cewa duk canje-canje na hormonal suna ba ka damar sake dawo da nauyi, ban da ƙari a cikin peptide na pancreatic, saboda sakamakon waɗannan canje-canje akwai ƙaruwa a ci abinci, da fifita cin abinci kuma, saboda haka, samun gashi.

Don ƙarin fahimtar yadda wannan ke faruwa, yana da mahimmanci a bayyana cewa ghrelin shine hormone da ke da alhakin motsa sha'awa a matakin ƙwaƙwalwa, don haka matakan ta suna da yawa yayin lokacin azumi. A gefe guda, leptin ne ke da alhakin rage yawan ci, kuma an gano cewa mutanen da suka rasa kashi 5% na nauyinsu, sun rage matakan wannan hormone. Wannan halin yana kunna tsarin biyan diyya kuma yana haifar da kashe kuzari don raguwa da nauyi don dawowa.

Baya ga canje-canje a cikin ƙoshin lafiya na ƙoshin lafiya, asarar nauyi kuma yana da alaƙa da canje-canje a cikin ƙwayar cuta da ƙwayar cuta, wanda kuma zai iya haifar da tasirin jituwa.

4. Canji a ci abinci

Wasu mutane suna ba da rahoton ƙarar ci bayan asarar nauyi, wanda zai iya haɗuwa da duk canje-canje na ilimin lissafi waɗanda suka faru a cikin jiki yayin aiwatar da asarar nauyi. Koyaya, an yi amannar cewa wannan kuma saboda gaskiyar cewa mutane sun gaskata sun cancanci lada, wanda aka bayar a matsayin abinci.