Rasa Wannan Ciwon Ciki!

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Muna crunch. Muna Ab Blast. Muna guje wa carbs. Heck, za mu ma shiga karkashin wuka don kawar da ab flab.

Abin takaici, binciken da aka yi kwanan nan ya nuna cewa zaku iya yin rauni har sai kun durƙusa kuma ku ci abinci har sai ƙarfin ku ya ƙare, amma idan kwanakinku sun cika da damuwa, cikakken fakitin shida-ko ma tsaka mai faɗi-zai ci gaba da guje muku. .

Wancan saboda kitse a yankin ciki yana aiki daban fiye da mai a wani wuri a cikin jiki. Yana da mafi girma samar da jini da kuma ƙarin masu karɓa don cortisol, hormone damuwa. Matakan Cortisol suna tashi da faɗuwa a cikin yini, amma lokacin da kuke cikin damuwa koyaushe, adadin hormone da kuke samarwa ya kasance yana ƙaruwa. Tare da matsanancin damuwa kuma, a sakamakon haka, babban matakan cortisol, ana sanya ƙarin kitse a cikin ciki tunda akwai ƙarin masu karɓar cortisol a can.

Amma ab flab ba shine kawai farashin da zaku biya don damuwa na yau da kullun (nau'in da aure ya haifar, aikin da kuka ƙi, matsaloli tare da lafiyar ku - maimakon, faɗi, tashin hankali da tashin hankali ya haifar). Matsayin cortisol na yau da kullun yana kashe ƙwayoyin ƙwayoyin cuta a cikin kwakwalwa kuma suna tsoma baki tare da jin daɗin jin daɗin neuro-transmitters - irin su dopamine da serotonin - wanda zai iya haifar da baƙin ciki da ƙarin damuwa.

Ƙarin damuwa = ƙarin mai

A takaice dai, duk batun kitse na ciki ya wuce yadda kuke kallon bikini: Kitse a kugu - abin da masu bincike ke kira tsakiyar kiba - yana da alaƙa da hauhawar cututtukan zuciya, nau'in ciwon sukari na 2 da nau'ikan ciwon daji da yawa. . Kuma yayin da yake gaskiya ne cewa gado yana taka rawa a cikin nau'in jiki gaba ɗaya (wato, ko kun fi "apple" fiye da "pear"), in ji Brenda Davy, Ph.D., RD, mataimakiyar farfesa a Virginia Tech a Blacksburg, "genetics lissafin kawai 25-55 bisa dari na hali na tasowa mafi tsanani cututtuka hade da ciki kitsen - saura shi ne salon."

Ci gaba da bincike a Jami'ar California, San Francisco (UCSF), yana nuna cewa ko da jiki yana da bakin ciki; idan matakan damuwa sun yi yawa, ab mai zai karu. Elissa Epel, Ph.D., mataimakiyar farfesa a sashin ilimin tabin hankali a cikin mutanen da ake kira 'masu ba da amsa ga damuwa' [waɗanda ke ɓoye ƙarin cortisol don mayar da martani fiye da sauran] suna da kitse na tsakiya, ba tare da la'akari da nauyin jiki ba. UCSF da marubucin karatu da yawa kan damuwa da halayyar cin abinci a cikin matan da ba su da haihuwa.

Mafi kyawun abinci don rasa ab flab

Duk wannan yana nufin akwai wuri mai sauƙi don farawa: Idan kuna son kawar da kitse a tsakiyar ku, fara da gabatar da dabarun rage damuwa kamar tunani, motsa jiki da zurfin numfashi. Cibiyar Kiwon Lafiyar Zuciya da Jiki a Chestnut Hill, Mass. - Herbert Benson, MD. Amsar Sauki (Quill, 2000) da kwararre kan illolin da ke tattare da damuwa - yana amfani da duk waɗannan fasahohin a cikin shirinsa na Lighten Up, wanda mahalarta ke koyon sarrafa abubuwan damuwa waɗanda ke haifar da canjin hormone wanda ke taka rawa wajen samun nauyi.

Shirin Lighten Up yana da wani ɓangaren da ke da mahimmanci don samun nasarar asarar nauyi: Mahalarta suna bin abincin Bahar Rum, wanda ke jaddada abinci mai gina jiki kamar kifi, kwayoyi da tsaba, hatsi, wake, 'ya'yan itatuwa da kayan marmari. Ba kamar tsarin cin abinci na Amurka na yau da kullun ba, shirin cin abinci na Bahar Rum yana kawar da ko iyakance kitse da abinci da aka sarrafa kuma ya haɗa da matsakaicin adadin kitse mai lafiya, musamman Omega-3 mahimman fatty acids. (Mafi kyawun tushen omega-3s shine kifin mai kamar salmon, herring, sardines da mackerel; idan ba ku son kifi, gwada flaxseed ko walnuts.)

Abincin Bahar Rum ya bayyana yana da abin da masu bincike ke kira tasirin ƙin kumburi akan tsarin jikinmu da gabobin jikinmu, ma'ana yana yaƙi da illolin da ke tattare da matsananciyar damuwa.

Haƙiƙan abinci mai hana damuwa

Cin abin da ake kira "abinci na ta'aziyya" (abincin mai-carbohydrate irin su kukis, burodi da taliya) na iya taimaka muku samun nutsuwa cikin ɗan gajeren lokaci, amma ku ci gaba da taka tsantsan "Hattara da 'Carbs Comfort'"). Bayan lokaci, farashin da zaku biya don ƙoƙarin rage damuwar ku tare da ƙananan fiber, babban carb (da babban kalori!) Abinci ya fi kitse na ciki.

A cikin bincikenta na baya-bayan nan, Epel ta gano cewa maza da matan da suka wuce gona da iri don mayar da martani ga damuwa suna da matakan insulin da cortisol, suna haɓaka haɗarinsu ga cututtukan da suka fi girma, gami da ciwon sukari.

Abubuwan gina jiki waɗanda ke nuna mafi alƙawarin don sauƙaƙe damuwa na dogon lokaci shine maɓallin Abincin Bahar Rum: omega-3 fatty acid. Ko da yake yana da ban sha'awa, samun ƙarin waɗannan kitsen "mai kyau" yana da alaƙa da raguwar kitsen jiki, gami da kitsen ciki. Yawancin binciken da aka yi kwanan nan sun nuna cewa cin mai omega-3 na iya rage fitowar wani hormone damuwa, epinephrine (aka adrenaline).

Duk da yake masana sun san cewa matakan cortisol masu girma suna taimakawa wajen tara kitse na ciki da kuma ci gaban cututtukan da ke barazana ga rayuwa, har yanzu ba su fito da wani ƙusa na sihiri don lalata tayal ɗinku na dindindin ba. A cikin dogon lokaci, ɗaukar ɗabi'a kamar motsa jiki na yau da kullun, dabarun shakatawa da cin abinci irin na Bahar Rum shine maɓallan ƙirƙirar lafiya, rayuwa mai farin ciki-kuma ba kawai maganin ɓarna ba!

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