Yaya Tsawon seaukar nauyi?

Wadatacce

• Ta yaya asarar nauyi ke faruwa
• Abubuwan da suka shafi asarar nauyi
• Jinsi
• Shekaru
• Farawa
• Ragowar kalori
• Barci
• Sauran dalilai
• Mafi kyawun abinci don asarar nauyi
• Safe rates na nauyi asara
• Layin kasa

Ko kuna son rasa nauyi don wani yanayi na musamman ko kuma kawai inganta lafiyar ku, asarar nauyi babban buri ne.

Don saita tsammanin tsammanin, zaku so sanin menene ƙimar asarar nauyi mai kyau.

Wannan labarin yana bayanin abubuwan da suka shafi tsawon lokacin da zai iya ɗauka don rage nauyi.

Ta yaya asarar nauyi ke faruwa

Rage nauyi yana faruwa lokacin da kuke cin ƙananan adadin kuzari fiye da yadda kuke ƙonawa kowace rana.

Akasin haka, karɓar nauyi yana faruwa yayin ci gaba da yawan adadin kuzari fiye da yadda kuke ƙonawa.

Duk wani abinci ko abin sha da kuke sha wanda ke da adadin kuzari yana ƙidaya zuwa ga yawan cin abincin kalori.

Wancan ya ce, yawan adadin kuzari da kuke ƙonawa kowace rana, wanda aka fi sani da kuzari ko ciyar da kalori, yana da ɗan rikitarwa.

Kudin kuzari ya ƙunshi manyan abubuwa uku masu zuwa ():

• Yawan hutu na rayuwa (RMR). Wannan shine adadin adadin kuzari da jikinku ke buƙata don kiyaye ayyukan jiki na yau da kullun, kamar numfashi da yin famfo jini.
• Tasirin zafi na abinci (TEF). Wannan yana nufin adadin kuzari da ake amfani dasu don narkewa, sha, da kuma motsa abinci.
• Tasirin yanayi na aiki (TEA). Waɗannan su ne adadin kuzari da kuke amfani da su yayin motsa jiki. TEA kuma na iya haɗawa da aikin motsa jiki ba na thermogenesis (NEAT) ba, wanda ke ba da lissafin adadin kuzari da aka yi amfani da su don ayyukan kamar yadi da faɗuwa.

Idan yawan adadin kuzari da kuke cinye yayi daidai da adadin kalori da kuke ƙonawa, kuna kiyaye nauyin jikinku.

Idan kana son rasa nauyi, dole ne ka ƙirƙiri ma'aunin kalori mara kyau ta amfani da ƙananan adadin kuzari fiye da yadda kake ƙonawa ko ƙona yawan adadin kuzari ta hanyar haɓaka aiki.

Rage nauyi yana faruwa lokacin da kuke cin ƙananan adadin kuzari fiye da yadda kuke ƙonawa kowace rana.

Abubuwan da suka shafi asarar nauyi

Abubuwa da yawa suna shafar ƙimar da ka rasa nauyi. Yawancinsu sun fita daga ikonku.

Jinsi

Rabon kiba da tsoka yana matukar shafar ikonka na rage kiba.

Saboda mata yawanci suna da mafi girman ƙiba-da-tsoka fiye da maza, suna da 5-10% ƙananan RMR fiye da maza masu tsayi ɗaya ().

Wannan yana nufin cewa mata gaba ɗaya suna ƙona 5-10% ƙarancin adadin kuzari fiye da maza a hutawa. Don haka, maza sukan rasa nauyi da sauri fiye da mata masu bin abinci daidai da adadin kuzari.

Misali, bincike na sati 8 wanda ya hada da sama da mahalarta 2,000 kan cin abincin kalori 800 ya gano cewa maza sun rasa nauyin 16% fiye da mata, tare da rage nauyin dangi na 11.8% a cikin maza da 10.3% a cikin mata ().

Amma duk da haka, yayin da maza suka fi saurin rage nauyi fiye da mata, binciken bai bincika bambance-bambancen jinsi dangane da ikon kiyaye nauyi.

Shekaru

Ofayan canje-canje na jiki da yawa waɗanda ke faruwa tare da tsufa shine canje-canje a cikin ƙirar jiki - haɓakar mai yana ƙaruwa kuma yawan tsoka yana raguwa.

Wannan canjin, tare da wasu dalilai kamar raguwar buƙatun kalori na manyan gabobin ku, yana taimakawa zuwa ƙananan RMR (,).

A zahiri, manya sama da shekaru 70 na iya samun RMRs waɗanda suke 20-25% ƙasa da na ƙanana (,).

Wannan ragewa a cikin RMR na iya sa asarar nauyi ƙara wuya tare da shekaru.

Farawa

Tsarin jikin ku na farko da haɗin ku na iya shafar yadda sauri zaku iya tsammanin rasa nauyi.

Yana da mahimmanci a fahimci cewa nauyin nauyi daban daban (a fam) na iya dacewa da dangi ɗaya (%) asarar nauyi a cikin mutane daban-daban. Daga qarshe, asarar nauyi wani aiki ne mai rikitarwa.

Cibiyoyin Kiwon Lafiya na (asa (NIH) Mai Shirya Nauyin Jiki jagora ne mai amfani ga yadda za ku iya rasa dangane da nauyinku na farko, shekarunku, jima'i, da kuma adadin adadin kuzari da kuka ɗauka kuma kuka ciyar (7).

Kodayake mutum mai nauyin nauyi na iya rasa nauyin nauyi ninki biyu, amma mutumin da ke da ƙarancin nauyi zai iya rasa daidai gwargwadon nauyin jikinsa (10/250 = 4% versus 5/125 = 4%).

Misali, mutum mai nauyin kilogram 136 (kilogiram 136) na iya rasa fam 10 (kilogiram 4.5) bayan rage cin abinci na yau da kullun da adadin kuzari 1,000 da haɓaka motsa jiki na makonni 2.

Ragowar kalori

Dole ne ku ƙirƙiri ma'aunin kalori mara kyau don rasa nauyi. Girman wannan karancin kalori yana tasiri yadda saurin rasa nauyi.

Misali, cin karancin adadin kuzari 500 a kowace rana tsawon makwanni 8 yana iya haifar da asarar nauyi fiye da cin karancin adadin kuzari 200 a kowace rana.

Koyaya, tabbatar cewa kada ku rage karancin kalori yayi yawa.

Yin hakan ba wai kawai zai zama ba mai dorewa bane amma kuma zai sanya ku cikin haɗari don ƙarancin abinci mai gina jiki. Abin da ya fi haka, yana iya sa ku kusan rasa nauyi a cikin hanyar ƙwayar tsoka maimakon mai kiba.

Barci

Barci yana zama abin ƙyama ne amma mahimmin ɓangare na asarar nauyi.

Rashin bacci na yau da kullun na iya dakatar da asarar nauyi da saurin da kuka zubar fam.

Oneaya daga cikin dare na ƙarancin bacci an nuna shi don ƙara sha'awar kuzari mai yawa, abinci mai ƙarancin abinci mai gina jiki, kamar su cookies, waina, abubuwan sha masu zaƙi, da gutsutsi (,).

Studyaya daga cikin makonni biyu nazarin bazuwar mahalarta akan ƙayyadadden abincin kalori don bacci ko dai 5.5 ko 8.5 a kowane dare.

Wadanda suka yi bacci na sa'o'i 5.5 sun rasa kashi 55% na kitsen jiki da kashi 60% mafi nauyin jiki fiye da wadanda suka yi bacci na awa 8.5 a kowane dare ().

Sakamakon haka, rashin bacci mai ɗorewa yana da alaƙa mai ƙarfi da nau'in ciwon sukari na 2, kiba, cututtukan zuciya, da wasu cututtukan daji (,,).

Sauran dalilai

Wasu dalilai da yawa na iya shafar ƙimar asarar nauyi, gami da:

• Magunguna. Magunguna da yawa, kamar su maganin ƙwaƙwalwar ƙwaƙwalwa da sauran cututtukan ƙwaƙwalwa, na iya haɓaka ƙimar nauyi ko hana ƙimar nauyi ().
• Yanayin lafiya. Cututtuka, gami da ɓacin rai da hypothyroidism, yanayin da glandar ka ke haifar da fewan kaɗan-sarrafa kwayar halitta, na iya rage ragin nauyi da ƙarfafa riba (,).
• Tarihin iyali da kwayoyin halitta. Akwai ingantaccen tsarin kwayar halitta wanda ke hade da mutanen da suke da kiba ko kiba, kuma yana iya shafar rage nauyi (.).
• Yo-yo rage cin abinci. Wannan tsarin rasa da sake dawo da nauyi na iya sanya raunin nauyi kara wahala tare da kowane yunkuri, saboda raguwar RMR ().

Shekaru, jinsi, da bacci wasu kaɗan ne daga cikin abubuwan da ke haifar da rage nauyi. Sauran sun haɗa da wasu yanayin kiwon lafiya, halittar ku, da kuma amfani da wasu magunguna.

Mafi kyawun abinci don asarar nauyi

Tare da wadatar abincin asarar nauyi mara adadi - duk alamar sakamako mai ban sha'awa da sauri - zai iya zama mai rikitarwa don sanin wanene yafi kyau.

Amma duk da haka, kodayake masu kirkiro da masu faɗi suna ganin shirye-shiryensu sun fi sauran, babu wani abincin rage nauyi mafi kyau (,).

Misali, abinci mai ƙananan-carb kamar keto na iya taimaka maka rage nauyi fiye da farko, amma karatu bai sami wani babban bambanci ba a cikin asarar nauyi a cikin dogon lokaci (,,).

Abinda yafi mahimmanci shine ikon ku na manne wa lafiyayyen yanayin cin abinci mai rage kalori (,).

Koyaya, bin kalori mai ƙarancin abinci na tsawon lokaci yana da wahala ga mutane da yawa kuma dalilin da yasa yawancin abincin ya kasa ().

Don haɓaka damar samun nasarar ku, kawai rage rage yawan adadin kuzari, a keɓance abincin ku bisa ga abubuwan da kuka fi so da lafiyar ku ko aiki tare da likitan abinci mai rijista.

Hada abinci tare da motsa jiki, gami da motsa jiki da kuma horo na juriya, don kara asarar mai da kuma hana ko rage raunin tsoka ().

Ta hanyar kawar da abinci da aka sarrafa sosai da kuma haɗawa da ƙarin lafiya, da abinci gabaɗaya, kamar su kayan lambu, fruitsa ,an itace, insa wholean hatsi, ƙoshin lafiya, da sunadarai, zaku iya inganta haɓaka nauyi da lafiyar ku gaba ɗaya.

Biyan abincin rage nauyi yana da wahala ga yawancin mutane. Ba tare da burin ka ba, zaɓi tsarin cin abinci dangane da abubuwan da kake so da kuma lafiyarka.

Safe rates na nauyi asara

Duk da yake yawancin mutane suna fatan sauri, saurin rage nauyi, yana da mahimmanci kada ku rasa nauyi da yawa da sauri.

Raguwar nauyi mai sauri na iya kara yawan hadarin duwatsunku, rashin ruwa, da rashin abinci mai gina jiki ().

Sauran cututtukan illa na saurin nauyi sun haɗa da (,):

• ciwon kai
• bacin rai
• gajiya
• maƙarƙashiya
• asarar gashi
• rashin dacewar al'ada
• asarar tsoka

Kodayake asarar nauyi na iya faruwa da sauri a farkon shirin, masana sun ba da shawarar a rage nauyin kilogram 1-3 (0.45-1.36 kg) a mako, ko kuma kusan 1% na nauyin jikinku ().

Hakanan, ka tuna cewa asarar nauyi ba tsari ne na layi ba. Wasu makonni zaka iya rasa ƙari, yayin da wasu makonni zaka iya rasa ƙasa ko babu ko ɗaya (,).

Don haka kar a karaya idan nauyin ki ya ragu ko plateaus na ‘yan kwanaki.

Amfani da littafin abinci, tare da auna kanku a kai a kai, na iya taimaka muku ci gaba da tafiya.

Bincike ya nuna cewa mutanen da suke amfani da dabarun sa ido na kai, kamar yin rikodin abincinku da nauyinku, sun fi cin nasara wajen rage nauyi da kiyaye shi fiye da waɗanda ba su ().

Rashin nauyi da sauri na iya haifar da matsaloli kamar duwatsu masu tsakuwa, asarar tsoka, da yawan gajiya. Masana sun ba da shawarar a rage matsakaicin nauyi na fam 1-3 (0.45-1.36 kg) a mako, ko kuma kusan 1% na nauyin jikinku.

Layin kasa

Rage nauyi yana faruwa yayin cin ƙananan adadin kuzari fiye da yadda kuka ƙona.

Yawancin dalilai suna shafar ƙimar asarar nauyi, gami da jinsinku, shekarunku, fara nauyi, bacci, da kuma yawan karancin kalori.

Neman yin asarar fam 1-3 (kilogram 0.45-1.36) a kowane mako hanya ce mai aminci da ɗorewa don cimma burin ku.