Shin Laifi ne a Rage Kiba da sauri?

Wadatacce

• Menene Ake Fastaukar Ragewar Weight?
• Shin Zaku Iya Ci gaba da Rashin nauyi?
• Hadarin Rashin Kiba Da Sauri
• Kuna Iya Rasa Muscle
• Zai Iya Rage Tasirinku
• Zai Iya haifar da ƙarancin Abinci
• Yana Iya Haddasa Duwatsun Gall
• Sauran Illolin
• Nasihu Don Taimaka Maka Rage Nauyi a Koshin Lafiya
• Layin .asa

Yana da al'ada don so a rasa nauyi da sauri-wuri.

Amma wataƙila an gaya maka cewa ya fi kyau ka rage nauyi a hankali, a tsaye.

Wancan ne saboda yawancin karatu yana nuna cewa mutanen da suka rasa nauyi a hankali suna iya kiyaye shi daga dogon lokaci. Rashin nauyi a hankali shima yana zuwa tare da ƙananan haɗarin kiwon lafiya (1,,).

Koyaya, yawancin binciken da aka yi kwanan nan sun gano cewa saurin hasara na iya zama mai kyau da aminci kamar jinkirin rage nauyi (4,).

Don haka yana da kyau a gare ku ku rasa nauyi da sauri? Wannan labarin yana zurfafa bincike don gano gaskiyar.

Menene Ake Fastaukar Ragewar Weight?

A cewar masana da yawa, yin asarar fam 1-2 (0.45-0.9 kg) a kowane mako yana da ƙoshin lafiya da aminci (1,,).

Bata fiye da haka ana ɗauka da sauri kuma yana iya sanya ka cikin haɗarin matsalolin lafiya da yawa, gami da asarar tsoka, duwatsu masu tsakuwa, ƙarancin abinci mai gina jiki da kuma raguwar abin da ke faruwa (4,,, 8).

Mafi yawan hanyoyin da mutane suke kokarin rage nauyi da sauri shine ta hanyar motsa jiki sosai, kuma ta hanyar bin “hatsarin abinci” ko kuma rage cin kalori mai karancin adadin kalori 800 a kowace rana.

Mutane galibi suna fifita zaɓi na cin abinci mai ƙarancin kalori, tunda sau da yawa yana da sauƙin rasa nauyi ta hanyar abinci fiye da motsa jiki ().

Koyaya, idan kuna fara tsarin abinci ko shirin motsa jiki, to kuna iya rasa sama da fam 2 (0.9 kg) a makonku na farko.

A wannan farkon lokacin, saurin rage nauyi daidai yake. Nauyin da kuka rasa a wannan lokacin ana kiransa “nauyin ruwa.”

Lokacin da kuka rage yawan adadin kuzari fiye da yadda jikinku yake ƙonawa, jikinku zai fara shiga cikin wuraren ajiyar makamashi, wanda aka sani da glycogen. Glycogen da ke jikinka ya daure da ruwa, don haka lokacin da kake kona glycogen don mai, jiki kuma yana sakin wannan ruwan (,).

Wannan shine dalilin da yasa zaku iya fuskantar babban digo na nauyi yayin makonku na farko. Da zarar jikinku yayi amfani da shagon glycogen, asarar nauyi zai kamata ya daidaita a fam 1-2 (kilogram 0.45-0.9) a mako.

Takaitawa: A cewar masana, yin asarar fam 1-2 (0.45-0.9 kg) a kowane mako yana da ƙoshin lafiya da aminci, yayin da rasa fiye da wannan ana ɗaukar shi da sauri. Koyaya, zaku iya rasa sama da hakan yayin makonku na farko na motsa jiki ko tsarin abinci.

Shin Zaku Iya Ci gaba da Rashin nauyi?

Rashin nauyi shine rabin yakin. Babban ƙalubalen shine kiyaye shi da kyau.

Yawancin mutane da ke bin abinci suna dawo da rabin nauyin da suka rasa bayan shekara ɗaya kawai. Ko da mawuyacin hali, kusan duk wanda ke bin tsarin abinci ya dawo da duk nauyin da suka rasa bayan shekaru 3-5 (,,).

Wannan shine dalilin da ya sa masana galibi ke bayar da shawarar a rage nauyi a sannu a hankali amma a tsayayye. Yawancin karatu suna nuna cewa mutanen da suka rasa nauyi a hankali amma a tsayayye suna iya kiyaye shi daga dogon lokaci (,, 17).

Hakanan, tsare-tsaren da ke ƙarfafa jinkirin rage nauyi yawanci galibi suna taimaka muku don gina halaye masu ƙoshin lafiya kamar cin 'ya'yan itace da kayan marmari da ƙarancin abubuwan sha mai daɗin sukari. Hali irin waɗannan na iya taimaka maka kiyaye nauyi daga dogon lokaci (,,,).

Koyaya, bincike da yawa sun gano cewa saurin hasara na iya zama daidai kamar jinkirin rage nauyi, koda na dogon lokaci (4,).

A cikin binciken daya, mutane 103 sun bi saurin rage kiba na makwanni 12, yayin da mutane 97 suka bi abinci mai rage nauyi amma tsayayye na tsawon makonni 36.

Kusan shekaru 3 daga baya, kusan kashi 70% na mutane a cikin ƙungiyoyin biyu sun dawo da duk nauyin da suka rasa. Wannan yana nufin cewa duka abincin sun kasance daidai a ƙarshe ().

Kodayake waɗannan binciken sun gano cewa saurin hasara mai nauyi kamar yadda yake da sauƙi kamar jinkirin amma tsayayyen nauyin nauyi gaba ɗaya, da wuya mutum a gida ya sami irin wannan sakamakon.

Mutanen da ke cikin rukunin asarar nauyi mai sauri suna da goyan baya daga likitoci da masu cin abinci a lokacin raunin nauyi da matakan kiyaye nauyi. Bincike ya nuna cewa samun goyan baya daga ƙwararren masanin kiwon lafiya na iya haɓaka damarka na nasarar asarar nauyi na dogon lokaci (,).

Hakanan, likitoci da likitocin abinci suna ƙoƙarin rage haɗarin lafiyar da ke tattare da cin ƙananan adadin kuzari. Waɗannan haɗarin sun haɗa da asarar tsoka, ƙarancin abinci mai gina jiki da tsakuwa.

Mutanen da suke gwada waɗannan abincin kawai suna da haɗarin waɗannan yanayin lafiyar.

A takaice dai, zaka iya rage kiba kuma ka kiyaye shi ta hanyar rage nauyi a hankali. Wannan hanyar za ta taimaka muku wajen gina halaye masu kyau na cin abinci don kiyaye nauyi, kuma ya fi aminci fiye da saurin saurin nauyi, musamman idan ba ku da goyan bayan ƙwararren kiwon lafiya.

Takaitawa: Yawancin bincike suna nuna cewa asarar nauyi a hankali tana da sauƙin kiyayewa akan dogon lokaci. Yana taimaka muku haɓaka halaye na ƙoshin lafiya kuma yana da ƙananan haɗarin lafiya fiye da saurin nauyi.

Hadarin Rashin Kiba Da Sauri

Duk da yake yana da jaraba don gwadawa da rasa nauyi da sauri, yawanci ba a ba da shawarar ba.

Abincin da ke haɓaka saurin rage nauyi yawanci ƙananan kalori ne da abubuwan gina jiki. Wannan na iya sanya ka cikin haɗarin matsalolin lafiya da yawa, musamman ma idan ka bi saurin rage nauyi na abinci tsawon makonni da yawa.

Anan akwai ƙananan haɗari na rasa nauyi da sauri.

Kuna Iya Rasa Muscle

Rashin nauyi ba koyaushe yake daidai da rasa mai ba.

Yayinda cin abinci mai ƙananan kalori na iya taimaka muku rage nauyi da sauri, yawancin nauyin da kuka rasa na iya zuwa daga tsoka da ruwa (4,).

A cikin wani binciken, masu bincike sun sanya mutane 25 kan abinci maras kalori mai yawa na adadin kuzari 500 a kowace rana tsawon makonni 5. Sun kuma sanya mutane 22 a cikin abincin mai ƙananan kalori na calories 1,250 a kowace rana tsawon makonni 12.

Bayan nazarin, masu binciken sun gano cewa kungiyoyin biyu sun rasa nauyi iri daya. Koyaya, mutanen da suka bi abinci mai ƙarancin kalori sun ɓace sama da ninki shida fiye da na waɗanda ke kan abincin mai ƙananan kalori (4).

Zai Iya Rage Tasirinku

Rashin nauyi da sauri na iya rage saurin ku.

Maganin ku yana ƙayyade adadin adadin kuzari da kuke ƙonawa kowace rana. Hanyar saurin motsa jiki yana nufin kuna ƙona ƙananan adadin kuzari kowace rana ().

Yawancin karatu sun gano cewa rasa nauyi da sauri ta hanyar cin ƙananan adadin kuzari na iya haifar da ƙonawa zuwa 23% ƙananan adadin kuzari kowace rana (,).

Dalilai biyu da suka sa maye gurbi ya ragu kan rage cin kalori mai yawa shine asarar tsoka da faɗuwa cikin homonin da ke tsara tasirin ku, kamar su hormone na thyroid (,).

Abin takaici, wannan digo na metabolism na iya dadewa bayan kun gama cin abincin ().

Zai Iya haifar da ƙarancin Abinci

Idan ba ku cin isasshen adadin kuzari a kai a kai, kuna iya fuskantar haɗarin ƙarancin abinci mai gina jiki.

Wannan saboda yana da wuya a cinye wadatattun abubuwan gina jiki kamar ƙarfe, fure da bitamin B12 akan abinci mai ƙananan kalori.

Da ke ƙasa akwai ƙananan sakamakon rashin abinci mai gina jiki.

• Rashin gashi: Lokacin da kuke cin ƙananan adadin kuzari, jikinku bazai sami isasshen abubuwan gina jiki don tallafawa ci gaban gashi ba, wanda zai iya haifar da asarar gashi (,).
• Tsananin gajiya: Wataƙila ba ku samun isasshen ƙarfe, bitamin B12 da abinci mai ƙarancin kalori, wanda zai iya sanya ku cikin haɗarin gajiya mai yawa da rashin jini (,).
• Ayyukan rigakafi mara kyau: Rashin samun wadataccen adadin kuzari da na gina jiki na iya raunana garkuwar jikin ku kuma ƙara haɗarin kamuwa da ku (, 34).
• Kasusuwa masu rauni da rauni: Zai iya faruwa ta hanyar ɓacin bitamin D, alli da phosphorus a cikin abinci (,).

Abin farin ciki, zaku iya kaucewa karancin abinci mai gina jiki ta hanyar cin abinci mai wadataccen abinci, abinci mara tsari. Waɗannan abinci suna ƙunshe da ƙananan adadin kuzari a cikin gram kuma suna cika sosai, wanda zai iya taimaka muku rage nauyi ().

Yana Iya Haddasa Duwatsun Gall

Duwatsun tsakuwa abubuwa ne masu taurin zuciya wanda ke samarwa a cikin gallbladder. Zasu iya zama sakamako mai raɗaɗi na rasa nauyi da sauri (8,,).

A yadda aka saba, mafitsarar ku na fitar da ruwan 'narkewa don karya abinci mai mai don haka za'a iya narkewa.Idan baka cin abinci mai yawa to gallbladder dinka bazai saki ruwan narkewar abinci ba (40).

Dutse na tsakuwar dutse na iya samuwa lokacin da abubuwa a cikin ruwan narkewar abinci na ɗan lokaci kaɗan kuma suna da lokacin haɗuwa.

Duwatsun tsakuwa na iya makalewa a cikin buɗewar gallbladder kuma zai haifar da harin gallstone. Wannan na iya haifar da ciwo mai zafi da rashin narkewar abinci (40).

Sauran Illolin

Rashin nauyi da sauri akan “cin abincin da ya fadi” ko kuma rage cin abincin kalori kadan yana da nasaba da wasu illolin da dama, gami da (,):

• Yunwa
• Gajiya
• Rashin fushi
• Jin sanyi
• Ciwon tsoka
• Dizziness
• Maƙarƙashiya ko gudawa
• Rashin ruwa

Takaitawa: Rashin nauyi da sauri yana tare da haɗarin lafiya da yawa. Wadannan sun hada da rashin tsoka, rage narkewar abinci, karancin abinci mai gina jiki, tsakuwar ciki da sauran illoli.

Nasihu Don Taimaka Maka Rage Nauyi a Koshin Lafiya

Kodayake jinkirin asarar nauyi bazai yi kama da sha'awa ba, akwai abubuwa da yawa da zaku iya yi don taimakawa hanzarta aikin cikin aminci.

Anan akwai wasu nasihu don taimaka muku rage nauyi a ƙimar lafiya.

• Ku ci karin furotin: Abincin mai gina jiki mai gina jiki zai iya taimakawa inganta tasirin ku, kiyaye ku cikakke na tsawon lokaci da kuma adana ƙwayar tsoka (43,,).
• Yanke sukari da sitaci Bincike ya nuna cewa mutanen da ke bin tsarin abinci mai ƙarancin nauyi suna rasa ƙarin nauyi. Yanke sukari da sitaci na taimaka muku rage cin abincin ku (46,).
• Ci a hankali: Cinye abincin ku sosai zai iya taimaka muku jin ƙarancin abinci na tsawon lokaci kuma ku ci ƙananan abinci (, 49).
• Sha koren shayi ko kuma babban tea. Bincike ya nuna cewa shan koren shayi na iya bunkasa karfin ku ta hanyar kashi 4-5%, kuma yana iya kara yawan kitse a jiki har zuwa 17% (,,).
• Samu hutawa sosai: Rashin barci na iya haɓaka matakan ghrelin, hormone na yunwa, da rage matakan leptin, hormone cikar. Wannan yana nufin cewa ƙarancin bacci na iya barin ku cikin yunwa, yana sanya wuya a rasa nauyi ().
• Gwada horarwa juriya: Horar da juriya ko ɗaga nauyi na iya taimakawa wajen yaƙi da asarar tsoka da digo na metabolism wanda ke iya faruwa tare da raunin nauyi ().
• Gwada motsa jiki mai ƙarfi: Trainingaramar tazarar tazara (HIIT) ta ƙunshi gajere, mai saurin fashewar motsa jiki. Ba kamar motsa jiki na yau da kullun ba, wanda aka fi sani da cardio, HIIT yana ci gaba da ƙona adadin kuzari bayan kun gama aiki (,).
• Ku ci fiber mai narkewa: Bincike ya nuna cewa fiber mai narkewa na iya taimaka maka ƙona kitse, musamman mai ciki (,).

Takaitawa: Akwai hanyoyi da yawa don amintaccen rasa nauyi da sauri. Misali, zaku iya gwada cin karin furotin, cin abinci sannu a hankali, yanke yanke kan sikari da yunwa, da yin atisayen juriya ko motsa jiki na tsawan lokaci.

Layin .asa

Idan kana son rage kiba da kiyaye shi, yi niyyar rasa shi a hankali amma a tsayayyen fam na 1-2 (Kilogiram 0.45-0.9) a mako.

Bincike ya nuna cewa jinkirin, tsayayyen nauyin nauyi ya fi sauƙi don kula da lokaci mai tsawo saboda ya fi kyau don haɓaka halaye masu kyau na cin abinci, kuma ya fi aminci fiye da saurin saurin nauyi.

Rashin nauyi da sauri na iya kara yawan haɗarinku na haɗari haɗe da asarar tsoka, ƙarancin metabolism, ƙarancin abinci mai gina jiki, gallstones da sauran haɗari. Wannan gaskiya ne idan kun yi ƙoƙari ku rasa nauyi da sauri ba tare da tallafi daga ƙwararren masanin kiwon lafiya ba.

Kodayake asarar nauyi mai sauri ba zata iya zama kamar abin sha'awa kamar saurin asara mai sauri ba, akwai hanyoyi da yawa don taimakawa hanzarta saurin rage lafiya. Misali, zaka iya kara yawan furotin dinka, ka rage suga da sitiyari, ka sha mafi koren shayi.

Sannu a hankali canza yanayin cin abincinku da motsa jiki zai taimaka muku rage nauyi da kiyaye shi daga dogon lokaci.