Hungeraramar yunwa: abin da zata iya zama da yadda ake sarrafa ta

Wadatacce

• 1. Rashin ruwa a jiki
• 2. Wuce gari da sukari
• 3. Yawan damuwa da yawan bacci
• 4. Ciwon suga
• 5. Ciwon Hawan jini
• Yadda ake sarrafa yawan yunwa

Za a iya haifar da yunwa mai ɗorewa ta hanyar abinci mai-carbohydrate, ƙara damuwa da damuwa, ko matsalolin lafiya kamar ciwon sukari. Koyaya, yana da mahimmanci a lura cewa ƙaruwa cikin yunwa al'ada ce musamman a lokacin samartaka, lokacin da matashi ke cikin wani yanayi na saurin ci gaba kuma akwai manyan canje-canje na kwayar halitta a cikin jiki.

Bugu da ƙari, cin abinci da sauri kuma ba ya ba da izinin hormones don sadarwa a lokacin da ya dace tsakanin ciki da kwakwalwa, wanda ke ƙara jin yunwa. Ga matsaloli 5 da zasu iya haifar da yunwa:

1. Rashin ruwa a jiki

Rashin ruwa a jiki galibi yana rikicewa da jin yunwa. Tunawa da shan ruwa mai yawa na iya magance matsalar yunwa, ban da sanin ƙananan alamun rashin ruwa a jiki na iya taimakawa wajen gano matsalar.

Gabaɗaya, samun bushewar fata, leɓɓaɓɓe, gashi mai laushi da fitsari mai rawaya suna da sauƙin gane alamun da ke nuna rashin ruwa a jiki. Gano yawan ruwan da ake buƙata kowace rana.

2. Wuce gari da sukari

Cin farin fulawa mai yawa, sukari da abinci mai wadataccen mai wadatar carbohydrates, kamar su farin burodi, farfasawa, kayan ciye-ciye da kayan zaki, yana haifar da yunwa jim kaɗan saboda waɗannan abinci ana saurin sarrafa su, ba da koshi ga jiki.

Waɗannan abinci suna haifar da spik a cikin glucose na jini, wanda shine sukarin jini, yana haifar da jiki don sakin insulin da yawa don kawo wannan sukari da sauri. Koyaya, ta hanyar rage glucose na jini, yunwa ta sake bayyana.

Duba bidiyo mai zuwa kuma koya abin da za ku yi don rage sha'awar cin zaki:

3. Yawan damuwa da yawan bacci

Kasancewa cikin damuwa a koyaushe, damuwa ko bacci da kyau yana haifar da canjin yanayi wanda ke haifar da ƙarin yunwa. Hormone leptin, wanda ke ba da ƙoshin lafiya, ya ragu yayin haɓakar ghrelin yana ƙaruwa, wanda ke da alhakin jin yunwa.

Bugu da kari, akwai karuwar cortisol, hormone damuwa, wanda ke kara samar da mai. Ga abin da za ku yi don magance damuwa da damuwa.

4. Ciwon suga

Ciwon suga cuta ce da a koyaushe sukarin jini ke hauhawa, saboda ƙwayoyin jiki ba sa iya kamuwa da ita don kuzari. Da yake kwayoyin halitta ba sa iya amfani da sukari, ana yawan jin yunwa, musamman idan mutum yana cin abinci mai yawa.

Carbohydrates, kamar su burodi, taliya, kek, sukari, 'ya'yan itace da kayan zaki, sune abubuwan gina jiki da ke haifar da karuwar sukarin jini, kuma masu ciwon suga ba za su iya amfani da shi yadda ya kamata ba tare da amfani da magunguna da insulin ba. Sanin alamomin ciwon suga.

5. Ciwon Hawan jini

A cikin hyperthyroidism akwai ƙaruwa a cikin ƙwayar jiki gabaɗaya, wanda ke haifar da matsaloli kamar yunwa na yau da kullun, ƙarar bugun zuciya da raunin nauyi, galibi saboda asarar tsoka.

Jin yunwa koyaushe yana bayyana a matsayin wata hanya don haɓaka amfani da abinci don samar da isasshen ƙarfi don kiyaye haɓakar metabolism. Za a iya yin jiyya tare da amfani da magani, maganin iodine ko tiyata. Duba ƙarin game da hyperthyroidism

Yadda ake sarrafa yawan yunwa

Wasu dabarun da za'a iya amfani dasu don yaƙi da yunwar da bata tafi ba sune:

• Guji abinci mai yawan sugars kamar su kek, cookies, alawa ko ice cream, alal misali, kamar yadda suke saurin haɓaka sukarin jini, wanda sannan kuma yana raguwa cikin sauri yana haifar da ƙaruwar yunwa;
• Foodsara abinci mai wadataccen fiber kamar alkama da oat bran, kayan lambu, legumes, 'ya'yan itatuwa da kwandon shaƙwa da bagasse, da tsaba irin su chia, flaxseed da sesame, kasancewar zaren yana ƙara jin ƙoshin abinci. Duba cikakken jerin abincin da ke cike da fiber;
• Ku ci abinci mai wadataccen furotin a kowane abinci, kamar su kwai, nama, kifi, kaza da cuku, alal misali, saboda sunadarai gina jiki ne da ke ba da koshi sosai;
• Yi amfani da ƙwayoyi masu kyau kamar su man zaitun mara daɗi, kirji, gyada, almond, gyada, chia seed, flaxseed, sesame da kifi mai ƙamshi kamar sardines, tuna da kifi;
• Yi aikin motsa jiki kowace rana, saboda yana taimakawa sakin endorphins a cikin kwakwalwa, homonin da ke ba da ma'anar jin daɗi, shakatawa, inganta yanayi da rage damuwa da sha'awar cin abinci.

Koyaya, idan alamomin yunwa koyaushe suka ci gaba, yana da mahimmanci a tuntuɓi likitan ilimin likitanci don tantance yuwuwar canjin hormonal ko kasancewar kowace cuta.

Kalli bidiyon da ke ƙasa duk abin da zaku iya yi don kada ku ji yunwa: