8 Fa'idodin Azumi ga Kiwon lafiya, Wanda Kimiyya ke tallafawa

Wadatacce

• 1. Yana Inganta Tsarin Sugar Jinin ta Rage Juriya na Insulin
• 2. Yana Inganta Ingantaccen Lafiya ta hanyar Yakin Kumburi
• 3. Zai Iya Inganta Kiwon Lafiyar Zuciya ta hanyar Inganta Matsalar Jini, Triglycerides da Matakan Cholesterol
• 4. Zai Iya Inganta Aikin Brain da Kuma Takaita Cutar Neurodegenerative
• 5. Yana taimakawa rage Kiba ta hanyar rage yawan shan kalori da kuma kara kuzari
• 6. Yana ƙaruwa da ɓoye Hormone, wanda ke da mahimmanci don ci gaba, ƙarancin rayuwa, Rashin nauyi da andarfin Musarfi
• 7. Zai Iya Jinkirta tsufa da kuma tsawanta Tsawan shekaru
• 8. Mayu Mai taimako a Rigakafin Ciwon daji da andarin Ingantaccen Chemotherapy
• Yadda Ake Fara Azumi
• Tsaro da Tasirin Gefen
• Layin .asa

Duk da karbuwar da yake da shi a kwanan nan, azumi aiki ne da ya samo asali tun ƙarni da yawa kuma yana taka rawa a cikin al'adu da addinai da yawa.

An ayyana shi a matsayin kamewa daga dukkan ko wasu abinci ko abin sha na wani lokaci, akwai hanyoyi daban-daban na azumi.

Gabaɗaya, yawancin nau'ukan azumin ana yin su ne a kan awanni 24-72.

Azumi mara tsaka, a gefe guda, ya ƙunshi keken keke tsakanin lokutan cin abinci da azumi, jere daga hoursan awanni zuwa fewan kwanaki a lokaci guda.

Azumi ya nuna cewa yana da fa'idodi da yawa ga lafiya, daga karuwar nauyi zuwa kyakkyawan aiki a kwakwalwa.

Anan akwai fa'idodi 8 na azumi na lafiya - wanda kimiyya ta tallafa masa.

Hoto na Aya Brackett

1. Yana Inganta Tsarin Sugar Jinin ta Rage Juriya na Insulin

Yawancin karatu sun gano cewa yin azumi na iya inganta sarrafa suga, wanda zai iya zama da amfani musamman ga wadanda ke cikin barazanar kamuwa da ciwon sikari.

A hakikanin gaskiya, bincike daya a cikin mutane 10 masu dauke da cutar sikari ta 2 ya nuna cewa azumi na gajeren lokaci yana rage matakan sikari na jini sosai ().

A halin yanzu, wani bita da aka gano ya nuna cewa azumin na lokaci-lokaci da azumi na wani lokaci sun yi tasiri kamar iyakance cin abincin kalori a rage karfin insulin ().

Rage juriya na insulin na iya karawa jikinka karfin gwiwa game da insulin, yana ba shi damar jigilar glucose daga jinin ka zuwa kwayoyin ka da inganci.

Haɗe tare da tasirin tasirin rage sukari cikin jini na azumi, wannan na iya taimakawa wajen kiyaye sukarin jininka a tsaye, yana hana ɓarna da haɗari a cikin matakan sikarin jininka.

Ka tuna kodayake cewa wasu nazarin sun gano cewa azumi na iya tasiri matakan sukarin jini daban ga maza da mata.

Misali, karamin bincike, na sati uku ya nuna cewa yin azumin na daban yana lalata karfin suga na jini a cikin mata amma bashi da wani tasiri a cikin maza ().

Takaitawa Azumi lokaci-lokaci
da azumi na wani lokaci na iya taimakawa rage matakan sukarin jini da ragewa
insulin juriya amma na iya shafar maza da mata daban.

2. Yana Inganta Ingantaccen Lafiya ta hanyar Yakin Kumburi

Duk da yake mummunan kumburi tsari ne na yau da kullun wanda ake amfani dashi don taimakawa yaƙi da cututtuka, ƙonewa na yau da kullun na iya haifar da mummunan sakamako ga lafiyar ku.

Bincike ya nuna cewa kumburi na iya kasancewa cikin ci gaban yanayi na yau da kullun, kamar cututtukan zuciya, ciwon daji da cututtukan zuciya na rheumatoid ().

Wasu nazarin sun gano cewa azumi na iya taimakawa rage matakan kumburi da kuma taimakawa inganta ingantacciyar lafiya.

Studyaya daga cikin bincike a cikin manya masu lafiya 50 sun nuna cewa yin jinkiri na azumi na wata ɗaya ya rage matakan alamun alamun mai kumburi ().

Wani karamin binciken ya gano irin wannan sakamakon lokacin da mutane suke azumtar awanni 12 a rana tsawon wata daya ().

Abin da ya fi haka, binciken dabba daya ya gano cewa bin tsarin rage kalori sosai don kwaikwayon sakamakon azumi ya rage matakan kumburi kuma yana da amfani wajen maganin cututtukan fuka da yawa, wani yanayi mai saurin kumburi ().

Takaitawa Wasu binciken sun samo
cewa azumi na iya rage alamomi da yawa na kumburi kuma yana iya zama mai amfani
wajen magance yanayin mai kumburi, kamar su sclerosis da yawa.

3. Zai Iya Inganta Kiwon Lafiyar Zuciya ta hanyar Inganta Matsalar Jini, Triglycerides da Matakan Cholesterol

Cutar cututtukan zuciya ana ɗaukarta a matsayin babban abin da ke haifar da mutuwa a duk duniya, wanda ya kai kimanin kashi 31.5% na mutuwar a duniya ().

Sauya tsarin abincinka da salon rayuwarka yana daya daga cikin hanyoyi mafi inganci dan rage barazanar kamuwa da cututtukan zuciya.

Wasu bincike sun gano cewa sanya azumi cikin al'amuranku na yau da kullun na iya zama da fa'ida musamman game da lafiyar zuciya.

Wani karamin binciken ya bayyana cewa makonni takwas na azumin yini na yau da kullum sun rage matakan “mummunan” LDL cholesterol da jini triglycerides da 25% da 32% bi da bi ().

Wani binciken da aka yi a cikin manya masu kiba 110 ya nuna cewa yin azumi na makonni uku a karkashin kulawar likita ya rage hauhawar jini sosai, da kuma matakan triglycerides na jini, duka cholesterol da “mummunan” LDL cholesterol ().

Bugu da kari, wani bincike a cikin mutane 4,629 da ke hade da azumi tare da kasadar da ke tattare da jijiyoyin jijiyoyin jiki, da kuma kasadar da ke tattare da ciwon sikari, wanda shine babban hatsarin cutar zuciya ().

Takaitawa Azumi ya kasance
hade da ƙananan haɗarin cututtukan zuciya kuma yana iya taimakawa ƙananan jini
matsa lamba, triglycerides da matakan cholesterol.

4. Zai Iya Inganta Aikin Brain da Kuma Takaita Cutar Neurodegenerative

Kodayake yawanci bincike an iyakance shi ne ga binciken dabba, bincike da yawa sun gano cewa azumi na iya yin tasiri mai karfi kan lafiyar kwakwalwa.

Studyaya daga cikin binciken a cikin beraye ya nuna cewa yin jinkiri na jinkiri na tsawon watanni 11 ya inganta aikin kwakwalwa da tsarin kwakwalwa ().

Sauran nazarin dabbobin sun bayar da rahoton cewa yin azumi na iya kiyaye lafiyar kwakwalwa da kuma kara yawan kwayar jijiyoyin don taimakawa wajen inganta aikin fahimta (,).

Saboda azumi na iya taimakawa wajen magance kumburi, hakan na iya taimakawa wajen hana cututtukan da ke haifar da cuta.

Musamman, karatu a cikin dabbobi yana ba da shawarar cewa yin azumi na iya karewa da haɓaka sakamakon yanayi kamar cutar Alzheimer da ta Parkinson (,).

Koyaya, ana buƙatar ƙarin karatu don kimanta tasirin azumi akan aikin kwakwalwa a cikin mutane.

Takaitawa Karatun dabbobi ya nuna
cewa azumi na iya inganta aikin kwakwalwa, kara kwayar halittar jijiyoyi da
kariya daga yanayin neurodegenerative, kamar cutar Alzheimer da
Parkinson's.

5. Yana taimakawa rage Kiba ta hanyar rage yawan shan kalori da kuma kara kuzari

Yawancin masu cin abinci suna karɓar azumi suna neman hanya mai sauri da sauƙi don sauke poundsan fam.

A ka'ida, kauracewa dukkan ko wasu abinci da abubuwan sha ya kamata ya rage yawan cin abincin kalori, wanda zai iya haifar da karuwar asara a tsawon lokaci.

Wasu bincike kuma sun gano cewa azumi na gajeren lokaci na iya haɓaka metabolism ta hanyar haɓaka matakan norepinephrine na neurotransmitter, wanda zai iya haɓaka ƙimar nauyi ().

A hakikanin gaskiya, wani bita da aka yi ya nuna cewa yin azumin yini duka zai iya rage nauyin jiki har zuwa 9% kuma ya rage rage kitsen jiki sama da makonni 12-24 ().

Wani bita da aka sake ganowa cewa jinkirin yin azumi a cikin makonni 3-12 yana da tasiri wajen haifar da asarar nauyi kamar ci gaba da ƙuntatawa kalori da rage nauyin jiki da kitse mai nauyi har zuwa 8% da 16% bi da bi ().

Bugu da ƙari, an gano cewa azumi ya fi tasiri fiye da ƙuntata kalori a ƙaruwar hasara mai yawa yayin adana abu ɗaya na tsoka ().

Takaitawa Azumi na iya karuwa
metabolism da taimakawa adana ƙwayar tsoka don rage nauyin jiki da kitsen jiki.

6. Yana ƙaruwa da ɓoye Hormone, wanda ke da mahimmanci don ci gaba, ƙarancin rayuwa, Rashin nauyi da andarfin Musarfi

Hormone haɓakar ɗan adam (HGH) wani nau'in furotin ne wanda yake tsakiyar yawancin al'amuran lafiyar ku.

A zahiri, bincike ya nuna cewa wannan mahimmin hormone yana da hannu cikin haɓaka, kumburi, rage nauyi da ƙarfin tsoka (,,,).

Yawancin karatu sun gano cewa azumi na iya ƙara yawan matakan HGH.

Studyaya daga cikin binciken a cikin manya 11 masu lafiya sun nuna cewa yin azumi na awanni 24 ya haɓaka matakan HGH sosai).

Wani karamin binciken a cikin maza tara ya gano cewa yin azumi na kwana biyu kawai ya haifar da karuwar ninki 5 a cikin saurin samarwar HGH ().

Ari da haka, yin azumi na iya taimaka wajan daidaita sikarin jini da matakan insulin cikin yini, wanda hakan na iya inganta matakan HGH, kamar yadda wasu bincike suka gano cewa ci gaba da ƙara yawan insulin na iya rage matakan HGH ().

Takaitawa Karatun ya nuna hakan
azumi na iya haɓaka matakan haɓakar haɓakar ɗan adam (HGH), muhimmin furotin
hormone wanda ke taka rawa a ci gaba, haɓakawa, asarar nauyi da tsoka
ƙarfi.

7. Zai Iya Jinkirta tsufa da kuma tsawanta Tsawan shekaru

Yawancin karatun dabba sun sami sakamako mai gamsarwa game da illolin tsawaita rayuwar mutum.

A cikin binciken daya, berayen da ke yin azumi kowace rana suna fuskantar jinkirin tsufa kuma sun rayu 83% fiye da berayen da basa azumi ().

Sauran nazarin dabbobin sun sami irin wannan binciken, suna bayar da rahoto cewa yin azumi na iya zama mai tasiri a cikin ƙaruwa da ƙimar rayuwa (,,).

Koyaya, binciken yanzu yana iyakance ga karatun dabbobi. Ana buƙatar ƙarin karatu don fahimtar yadda azumi zai iya tasiri tsawon rai da tsufa a cikin mutane.

Takaitawa Nazarin dabba yana da
gano cewa azumi na iya jinkirta tsufa kuma ya kara tsawon rai, amma binciken ɗan adam
har yanzu babu.

8. Mayu Mai taimako a Rigakafin Ciwon daji da andarin Ingantaccen Chemotherapy

Nazarin dabbobi da gwajin-tube yana nuna cewa yin azumi na iya amfani da magani da kuma rigakafin cutar kansa.

A zahiri, binciken bera daya ya gano cewa azumin yini daya ya taimaka wajen toshe samuwar tumor ().

Hakanan, binciken-bututun gwajin ya nuna cewa fallasa kwayoyin cutar kansa zuwa zagayowar azumi da yawa ya kasance mai tasiri kamar chemotherapy wajen jinkirta ci gaban tumo da kuma kara tasirin kwayoyi masu cutar kansar kan samuwar kansar ().

Abin takaici, yawancin bincike yana iyakance ne ga tasirin azumi kan samuwar kansa a cikin dabbobi da sel.

Duk da wannan binciken mai gamsarwa, ana buƙatar ƙarin nazari don duba yadda azumi zai iya tasiri ga ci gaban ciwon daji da magani a cikin mutane.

Takaitawa Wani dabba kuma
karatuttukan-gwajin sun nuna cewa yin azumi na iya toshe ciwone ciwone kuma
kara tasirin ilmin shan magani.

Yadda Ake Fara Azumi

Akwai nau'ikan azumin daban-daban, wanda ke sauƙaƙa neman hanyar da zata dace da rayuwar ku.

Ga kadan daga cikin nau'ukan azumi da akafi sani:

• Azumin ruwa: Ya ƙunshi shan ruwa kawai don adadin sa
  lokaci.
• Ruwan 'ya'yan itace: Ya ƙunshi shan kayan lambu kawai ko ruwan 'ya'yan itace na wani lokaci.
• Tsayawa a kai a kai: Karɓaɓɓe an rage ko gaba ɗaya don fewan kaɗan
  awowi har zuwa fewan kwanaki a lokaci guda kuma ana sake cin abincin yau da kullun akan ɗayan
  kwanaki.
• Rabin azumi: Wasu abinci ko abin sha irin su abinci mai sarrafawa,
  Ana cire kayayyakin dabbobi ko maganin kafeyin daga abincin don tsayayyen lokaci.
• Untata kalori: An ƙayyade kalori don 'yan kwanaki a kowane mako.

A cikin wadannan nau'ikan akwai wasu takamaiman nau'in azumi.

Misali, ana iya kasafta azumi a cikin kananan bangarori, kamar azumin yini, wanda ya hada da cin kowace rana, ko hana abinci lokaci, wanda ke haifar da iyakance cin abinci zuwa 'yan awowi a kowace rana.

Don farawa, gwada gwadawa tare da nau'ikan azumi daban-daban don neman abin da ya fi dacewa a gare ku.

Takaitawa Akwai su da yawa
hanyoyi daban-daban na yin azumin, wanda ke sauƙaƙa samun hanyar hakan
yayi daidai da kowane salon rayuwa. Gwaji tare da nau'ikan daban don samowa
abin da ya fi dacewa a gare ku.

Tsaro da Tasirin Gefen

Duk da dogayen jerin fa'idodi masu nasaba da lafiyar da ke tattare da azumi, maiyuwa bai dace da kowa ba.

Idan kana fama da cutar sikari ko rashin sikari a cikin jini, yin azumi na iya haifar da toshewa da faduwa a matakan sikarin jininka, wanda hakan na da hadari.

Zai fi kyau a fara magana da likitanka da farko idan kana da wasu larurar lafiya ko kuma kana shirin yin azumi na sama da awanni 24.

Bugu da ƙari, ba a ba da shawarar yin azumi gaba ɗaya ba tare da kulawar likita ba ga tsofaffi, matasa ko mutanen da ba su da nauyi.

Idan ka yanke shawarar gwada azumi, ka tabbata ka kasance cikin ruwa mai kyau kuma ka cika abincinka da abinci mai gina jiki yayin cin abincinka dan kara girman fa'idodin kiwon lafiya.

Ari ga haka, idan kuna yin azumi na tsawon lokaci, yi ƙoƙari ku rage ƙarfin motsa jiki sosai ku sami hutawa sosai.

Takaitawa Lokacin azumi, tabbatar
zama cikin ruwa, cin abinci mai gina jiki da samun hutu sosai. Zai fi kyau
shawarci likitanka kafin azumi idan kana da wata lafiyar
yanayi ko ana shirin yin azumi na fiye da awanni 24.

Layin .asa

Azumi wani aiki ne wanda yake da alaƙa da fa'idodi masu yawa na kiwon lafiya, gami da ƙimar nauyi, da haɓaka kula da sikarin jini, lafiyar zuciya, aikin kwakwalwa da rigakafin cutar kansa.

Daga azumin ruwa zuwa jinkirin azumi da ƙuntatawa kalori, akwai nau'ikan azumin da yawa waɗanda suka dace da kusan kowane salon rayuwa.

Lokacin haɗuwa tare da abinci mai gina jiki da rayuwa mai ƙoshin lafiya, haɗa azumi cikin aikinku na yau da kullun na iya amfani da lafiyar ku.