Yadda Ake Rage Kiba A Wajen Al'ada (Kuma A Kiyaye Ta)

Wadatacce

• Me yasa Al'ada ba ta da Sauke nauyi?
• Calories Suna da Mahimmanci, Amma Lowananan Calorie Diets basa aiki sosai tsawon lokaci
• Lafiyayyun Abincin Da Ke Aiki A Lokacin Al'ada
• Lowananan-Carb Diet
• Bahar Rum
• Abincin ganyayyaki
• Mafi kyawun nau'ikan Motsa jiki don Rage Kiba
• Tukwici don Rage Kiba Yayin Al'ada
• Samun Hutu, Ingantaccen Barci
• Psychotherapy da Acupuncture
• Nemo Hanya don Sauke damuwa
• Sauran Nasihu Na Rashin nauyi Wanda Yayi Aiki
• Layin .asa

Rashin nauyi a lokacin da bayan gama al'ada na iya zama ba zai yiwu ba.

Canjin hormone, damuwa da tsarin tsufa duk suna iya yin aiki akan ku.

Koyaya, akwai matakai da yawa da zaku iya ɗauka don sauƙaƙe asarar nauyi a wannan lokacin.

Me yasa Al'ada ba ta da Sauke nauyi?

Al'adar al’ada ta fara a hukumance lokacin da mace ba ta da wata al'ada tsawon watanni 12.

A wannan lokacin, tana da wahala ta rasa nauyi.

A zahiri, mata da yawa sun lura cewa a zahiri sun fara sanya nauyi yayin kwanciya, wanda zai iya farawa shekaru goma kafin lokacin haila.

Abubuwa da yawa suna taka rawa wajen samun nauyin jiki yayin al'adar maza, ciki har da:

• Saukewar Hormone: Dukkanin matakan estrogen da suka daukaka da kuma kadan zasu iya haifar da karuwar kitsen mai (,).
• Rashin ƙwayar tsoka: Wannan yana faruwa ne saboda tsufa, canjin yanayi da kuma rage motsa jiki (,,
  ).
• Rashin isasshen bacci: Mata da yawa suna da matsalar bacci yayin al'ada, kuma rashin barci mai kyau yana da alaƙa da ƙimar nauyi (,,).
• Resistanceara ƙarfin insulin: Mata galibi suna zama masu jure insulin yayin da suka tsufa, wanda hakan na iya sa rasa nauyi ya zama da wahala (,).

Abin da ya fi haka, ajiyar kitse na sauyawa daga kwatangwalo da cinyoyi zuwa ciki yayin al’ada. Wannan yana ƙara haɗarin cututtukan rayuwa, rubuta ciwon sukari na 2 da cututtukan zuciya ().

Sabili da haka, dabarun da ke haɓaka asarar mai na ciki suna da mahimmanci a wannan matakin rayuwar mata.

Calories Suna da Mahimmanci, Amma Lowananan Calorie Diets basa aiki sosai tsawon lokaci

Don rasa nauyi, ana buƙatar ƙarancin calorie.

A lokacin da bayan al’ada, yawan kuzarin da mace take kashewa, ko yawan adadin kuzarin da take konawa yayin hutawa, ya ragu (,).

Kodayake yana iya zama mai jan hankali don gwada rage-kalori mai rage cin abinci don rage nauyi da sauri, wannan shine ainihin mafi munin abin da za ku iya yi.

Bincike ya nuna cewa iyakance adadin kuzari zuwa ƙananan matakan yana haifar da asarar ƙwayar tsoka da kuma ci gaba da raguwa cikin saurin rayuwa (,,,).

Don haka yayin cin abinci mai ƙananan-kalori na iya haifar da asarar nauyi na ɗan gajeren lokaci, tasirin su kan yawan tsoka da ƙimar rayuwa zai sa ya zama da wuya a kiyaye nauyin.

Bugu da ƙari, rashin cin abincin kalori da rage ƙwayar tsoka na iya haifar da asarar ƙashi. Wannan na iya kara yawan kasadar cutar kasusuwa ().

Bincike ya kuma ba da shawarar cewa “hana cin abinci,” kamar kallon girman rabo maimakon saurin rage adadin kuzari, na iya zama da amfani ga ragin nauyi ().

Yin amfani da salon rayuwa mai kyau wanda za'a iya kiyaye shi na dogon lokaci na iya taimakawa adana yawan kuɗinka da rage yawan nauyin tsoka da kuka rasa tare da shekaru.

Ana buƙatar ragin kalori don asarar nauyi. Koyaya, yankan adadin kuzari da yawa yana ƙara asarar tsoka mai laushi, wanda ke hanzarta raguwar yanayin rayuwa wanda ke faruwa tare da shekaru.

Lafiyayyun Abincin Da Ke Aiki A Lokacin Al'ada

Anan akwai abinci mai kyau guda uku waɗanda aka nuna don taimakawa tare da raunin nauyi yayin da bayan miƙaƙuwar miji.

Lowananan-Carb Diet

Yawancin karatu da yawa sun nuna cewa ƙananan abincin-carb suna da kyau don rashi nauyi, kuma suna iya rage mai na ciki (,, 21,,).

Kodayake an sanya mata masu haɗari da na bayan aure a cikin karatun karami da yawa, akwai 'yan karatun da ke kallon wannan yawan kawai.

A cikin irin wannan binciken, matan da ba su da aure a lokacin cin abinci mara nauyi sun rasa lbs 21 (kilogram 9.5), 7% na kitsen jikinsu da inci 3.7 (9.4 cm) daga kugu a cikin watanni 6 ().

Abin da ya fi haka, cin abincin carb baya bukatar kaskantar da kai sosai don samar da asarar nauyi.

A wani binciken kuma, abincin paleo wanda yake samarda kusan 30% na adadin kuzari daga carbs ya samar da raguwa mai yawa a cikin mai da kiba fiye da abincin mai mai mai kadan bayan shekaru 2 ().

Anan akwai cikakken jagora game da abincin ƙananan-carb. Ya haɗa da tsarin abinci da menu.

Bahar Rum

Kodayake Abincin Bahar Rum ya fi sananne don inganta lafiya da rage haɗarin cututtukan zuciya, nazarin ya nuna yana iya taimaka maka ka rasa nauyi (21,,, 28).

Kamar karatun abinci mai ƙarancin-carb, yawancin karatun abinci na Bahar Rum sun kalli maza da mata ne maimakon mata masu haɗari ko kuma waɗanda ba su da aure.

A cikin binciken daya game da maza da mata masu shekaru 55 zuwa sama, waɗanda suka bi tsarin abinci na Rum suna da ragi mai yawa a cikin mai ().

Karanta wannan don jagora ga abincin Bahar Rum, gami da tsarin abinci da menu.

Abincin ganyayyaki

Hakanan kayan lambu da na ganyayyaki sun nuna alƙawarin rage nauyi ().

Studyaya daga cikin binciken da aka yi a cikin matan da ba a haifa ba sun bayar da rahoton asarar nauyi mai yawa da ci gaba a cikin kiwon lafiya tsakanin rukunin da aka sanya su cin ganyayyaki (,).

Koyaya, ingantaccen tsarin cin ganyayyaki wanda ya hada da kiwo da kwai shima an nuna shi yana aiki sosai a cikin tsofaffin mata ().

Mafi kyawun nau'ikan Motsa jiki don Rage Kiba

Yawancin mutane suna zama marasa ƙarfi yayin da suke tsufa.

Koyaya, motsa jiki na iya zama mafi mahimmanci fiye da kowane lokacin da bayan kammala al'ada.

Zai iya inganta yanayi, inganta ƙoshin lafiya da kare tsokoki da ƙasusuwa ().

Horar da juriya da nauyi ko makada na iya zama mai matukar tasiri a kiyayewa ko ma ƙara ƙarfin tsoka, wanda ke raguwa koyaushe tare da canjin hormonal da shekaru (,,,).

Kodayake kowane irin horo na juriya yana da amfani, binciken da aka yi kwanan nan ya nuna cewa yin maimaitawa ya fi kyau, musamman don rage kitse na ciki ().

Motsa jiki na motsa jiki (cardio) shima yana da kyau ga mata a lokacin da suke al'ada. Nazarin ya nuna cewa zai iya rage kitsen ciki yayin adana tsoka yayin rage nauyi (,,).

Haɗin ƙarfin horo da motsa jiki na iya zama mafi kyawun dabarun ().

Juriya da motsa jiki na motsa jiki na iya taimakawa haɓaka rarar mai yayin hana hasarar tsoka wanda ke faruwa a al'adar al'ada.

Tukwici don Rage Kiba Yayin Al'ada

Anan akwai hanyoyi da dama don inganta rayuwar ku da sauƙaƙe nauyin nauyi yayin al'ada.

Samun Hutu, Ingantaccen Barci

Samun wadataccen bacci mai mahimmanci yana da mahimmanci don cin nasara da kiyaye ƙimar lafiya.

Mutanen da suke yin barci kaɗan suna da matakan girma na "hormone mai yunwa" ghrelin, ƙananan matakan "cikakken cikar hormone" leptin kuma suna iya zama masu kiba ().

Abun takaici, mata da yawa a cikin al'adar maza suna da matsalar bacci saboda zafin rana, zufa da daddare, damuwa da sauran illolin rashin isrogen (,).

Psychotherapy da Acupuncture

Hanyar halayyar halayyar halayya, wani nau'i na halayyar kwakwalwa wanda aka nuna don taimakawa rashin bacci, na iya amfani da matan da ke fuskantar alamomin ƙananan isrogen. Koyaya, ba a gudanar da wani nazari ba game da mata masu aurarraki musamman ().

Acupuncture shima na iya taimakawa. A cikin binciken daya, ya rage walƙiya mai zafi da kimanin 33%. Binciken nazarin da yawa ya gano cewa acupuncture na iya ƙara matakan estrogen, wanda zai iya rage bayyanar cututtuka da inganta ingantaccen bacci (,).

Nemo Hanya don Sauke damuwa

Taimakon danniya ma yana da mahimmanci yayin miƙaƙƙun jinin al'ada.

Baya ga haɓaka haɗarin cututtukan zuciya, damuwa yana haifar da matakan cortisol masu ɗaukaka, waɗanda ke haɗuwa da ƙimar mai mai ciki ().

Abin farin ciki, bincike da yawa sun gano cewa yoga na iya rage damuwa da sauƙaƙe alamomi a cikin mata waɗanda ke fuskantar menopause (,,).

Plementarin kari tare da 100 mg na pycnogenol, wanda aka fi sani da cirewar ƙwaryar pine, an kuma nuna shi don rage damuwa da sauƙaƙe alamomin jinin haila (,).

Sauran Nasihu Na Rashin nauyi Wanda Yayi Aiki

Anan ga wasu wasu nasihu wadanda zasu iya taimakawa tare da raunin kiba yayin al'ada ko a kowane zamani.

1. Ku ci yalwar furotin. Protein yana sanya ku cike da gamsuwa, yana ƙaruwa da saurin rayuwa kuma yana rage raunin tsoka yayin rage nauyi (,,).
2. Hada kiwo a cikin abincinku. Bincike ya nuna cewa kayan kiwo zasu iya taimaka muku rasa mai yayin riƙe tsoka (,).
3. Ku ci abincin da ke cikin fiber mai narkewa. Yin amfani da abinci mai ƙoshin-fiber kamar flaxseeds, Brussels sprouts, avocados da broccoli na iya haɓaka ƙwarewar insulin, rage ci da haɓaka rawan nauyi (,).
4. Sha koren shayi. The maganin kafeyin da EGCG a cikin koren shayi na iya taimakawa ƙona mai, musamman idan aka haɗa shi
   horar da juriya (,,).
5. Yi aiki da hankali. Yin tunani mai kyau na iya taimakawa rage damuwa da haɓaka alaƙar ku da abinci, saboda haka ku ƙare cin ƙananan (,).

Cin hankali da kuma cin abinci mai nauyin nauyi-abin sha da abubuwan sha na iya taimaka maka rage nauyi yayin al’ada.

Layin .asa

Kodayake rasa nauyi na iya zama babban burin ku, yana da mahimmanci kuyi canje-canje da zaku iya kiyayewa cikin dogon lokaci.

Hakanan yana da kyau a maida hankali kan kiwon lafiya, maimakon lamba akan sikelin.

Kula da rayuwa mai kyau ta hanyar motsa jiki, samun isasshen bacci, mai da hankali kan daidaitaccen abinci, da cin abinci da hankali na iya taimaka maka duba da jin ƙimar ka mafi kyau yayin al'ada da bayan.