Alamu 9 Na Cewa Baku Iya Ci sosai ba

Wadatacce

• 1. Matakan Energyananan Makamashi
• 2. Gashin kai
• 3. Yunwa mai dorewa
• 4. Rashin samun ciki
• 5. Maganar bacci
• 6. Bacin rai
• 7. Jin sanyi Duk Lokaci
• 8. Maƙarƙashiya
• 9. Tashin hankali
• Layin .asa

Cimmawa da kiyaye lafiyar jiki na iya zama ƙalubale, musamman a cikin zamantakewar zamani inda ake samun abinci koyaushe.

Koyaya, rashin cin isasshen adadin kuzari na iya zama damuwa, ko saboda ƙuntatawa abinci da gangan, rage abinci ko wasu dalilai.

A zahiri, rashin cin abinci akai-akai na iya haifar da da dama daga lamuran tunani, na zahiri da na lafiyar jiki. Anan akwai alamun 9 cewa ba ku cin abinci sosai.

1. Matakan Energyananan Makamashi

Calories sune ƙarfin makamashi jikinka yana amfani da su don aiki.

Lokacin da ba ku ci isasshen adadin kuzari ba, wataƙila za ku ji gajiya mafi yawan lokuta.

Adadin adadin kuzari da ake buƙata don waɗannan ayyukan na yau da kullun a cikin awanni 24 ana magana da su azaman ƙarancin kwanciyar hankalin ku.

Yawancin mutane suna da hutu na rayuwa fiye da adadin kuzari 1,000 kowace rana. Activityara motsa jiki na iya haɓaka bukatunku na yau da kullun da wasu adadin kuzari 1,000 ko fiye.

Kodayake kwayoyi kuma suna taka rawa a daidaitaccen makamashi, gabaɗaya idan ka ɗauki karin adadin kuzari fiye da yadda ake buƙata, za ka adana yawancin abubuwan da suka wuce kima kamar mai. Idan kun ɗauki ƙananan adadin kuzari fiye da yadda ake buƙata, za ku rasa nauyi.

Untataccen abinci zuwa ƙasa da adadin kuzari 1,000 a kowace rana na iya rage saurin ku na rayuwa kuma ya haifar da gajiya tun da ba ku karɓar ƙarancin adadin kuzari don tallafawa har ma da ayyukan yau da kullun da ke rayar da ku.

Yawanci cin abinci kaɗan an danganta shi da ƙananan ƙarfin makamashi a cikin tsofaffi, waɗanda cin abincin na iya ragewa saboda ƙarancin ci ().

Sauran karatu a cikin 'yan wasa mata sun gano cewa gajiya na iya faruwa yayin cin kalori ya yi ƙasa sosai don tallafawa babban matakin motsa jiki. Wannan kamar ya zama ruwan dare gama gari a cikin wasanni waɗanda ke jaddada sihiri, kamar wasan motsa jiki da wasan tsere (,).

Duk da haka har ma aikin motsa jiki mai sauƙi kamar tafiya ko ɗaukar matakala na iya haifar muku da gajiya cikin sauƙi idan yawan cin kalori ya yi ƙarancin buƙatunku.

Cin ƙananan adadin kuzari na iya haifar da gajiya saboda ƙarancin kuzari don motsa jiki ko yin motsi fiye da ayyuka na asali.

2. Gashin kai

Rashin gashi na iya zama abin damuwa.

Yana da kyau a rasa da yawa daga gashi yau da kullun. Koyaya, idan kuna lura da karuwar adadin gashi da ke tarawa a cikin goga ko gashin ruwan shawa, yana iya zama alama ce cewa ba kwa cin abinci sosai.

Ana buƙatar yawancin abubuwan gina jiki don kiyaye al'ada, ƙoshin lafiya na gashi.

Rashin cin abinci mai ƙarancin adadin kuzari, furotin, biotin, ƙarfe da sauran abubuwan gina jiki shine sanadin rashi gashi (,,,,).

Ainihin, lokacin da baka ɗauki isasshen adadin kuzari da mahimman abubuwan gina jiki ba, jikinka zai fifita lafiyar zuciyarka, ƙwaƙwalwarka da sauran gabobinka akan haɓakar gashi.

Rashin gashi na iya faruwa sakamakon rashin shan adadin kuzari, furotin da wasu bitamin da kuma ma'adanai.

3. Yunwa mai dorewa

Kasancewa cikin yunwa a kowane lokaci yana daya daga cikin alamun da ke nuna cewa ba ka cin abinci isasshe.

Karatuttukan sun tabbatar da cewa yawan abinci da sha'awar abinci suna ƙaruwa sakamakon tsananin takurawar kalori saboda canje-canje cikin matakan homonin da ke sarrafa yunwa da ƙoshi (,,,).

Studyaya daga cikin binciken watanni uku ya bi beraye waɗanda aka ciyar da abincin da ke ƙunshe da kashi 40% ƙasa da adadin kuzari fiye da yadda aka saba.

Ya gano cewa matakan su na maganin ciwan ci da leptin da IGF-1 sun ragu kuma siginar yunwa ta ƙaruwa sosai ().

A cikin mutane, ƙuntata kalori na iya haifar da yunwa da sha'awar abinci a cikin mutane masu nauyin-nauyi da masu kiba.

A cikin nazarin manya 58, cin abinci mai ƙayyade adadin kalori 40% ya haɓaka matakan yunwa da kusan 18% ().

Abin da ya fi haka, an nuna rashin amfani da kalori mai yawa don ƙara samar da cortisol, wani tashin hankali na hormone wanda ke da nasaba da yunwa da ƙara ƙitsen ciki (,).

A bisa mahimmanci, idan yawan cin abincin kalori ya fadi da yawa, jikinka zai aika da siginonin da zasu motsa ka ka ci don gujewa yunwa.

Erearfafawa na iya haifar da canjin hormonal wanda ke ƙara yunwa don ramawa ga rashin ƙarancin kalori da yawan abinci mai gina jiki.

4. Rashin samun ciki

Yin karatun ƙasa na iya tsoma baki ga ikon mace na yin ciki.

Hypothalamus da kuma pituitary gland wanda ke cikin kwakwalwarka suna aiki tare don kula da daidaiton kwayoyin, gami da lafiyar haihuwa.

Hypothalamus yana karɓar sigina daga jikinka wanda zai sanar dashi lokacin da ake buƙatar daidaita matakan hormone.

Dangane da siginar da yake karɓa, hypothalamus yana samar da homonin wanda ko dai ya motsa ko ya hana samar da estrogen, progesterone da sauran homonin ta gland.

Bincike ya nuna cewa wannan tsarin mai rikitarwa yana da matukar damuwa ga canje-canje a cikin cin abincin kalori da nauyi ().

Lokacin da yawan cin abincin kalori ko yawan kitsen jikinka ya ragu sosai, sigina na iya zama mara kyau, wanda zai haifar da canje-canje a cikin adadin sinadaran da aka saki.

Ba tare da daidaitattun halayen homonin haihuwa ba, ciki ba zai iya faruwa ba. Alamar farko a wannan itace hypothalamic amenorrhea, ko kuma rashin jinin al'ada ko wata uku ko sama da haka ().

A cikin wani binciken da ya gabata, lokacin da mata masu nauyin nauyin 36 tare da amorrorrhea ko rashin haihuwa da ke da alaƙa da ƙuntatawa kalori suka haɓaka yawan adadin kuzarinsu kuma suka sami nauyin jiki mai kyau, 90% sun fara al'ada kuma 73% sun yi ciki ().

Idan kuna ƙoƙarin yin juna biyu, tabbatar da cinye daidaitaccen daidaitaccen abinci mai ƙoshin kalori don tabbatar da aikin haɓakar hormonal da ciki mai kyau.

Yin amfani da adadin kuzari kaɗan na iya rushe alamun siginar haihuwa, wanda ke haifar da wahalar samun ciki.

5. Maganar bacci

An gano ƙarancin bacci don haifar da haɓakar insulin da ƙimar nauyi a ɗimbin karatu ().

Bugu da kari, yayin da yawan cin abinci na iya haifar da wahalar bacci, ya bayyana cewa tsananin cin abinci na iya haifar da matsalar bacci kuma.

Bincike na dabbobi da na ɗan adam ya nuna cewa ƙayyadadden matakin kalori yana haifar da katsewar bacci da raguwar bacci mai ɗan kaɗan, wanda aka fi sani da bacci mai nauyi ().

A cikin wani binciken da aka yi wa ɗaliban kwaleji 381, abincin da aka hana da sauran matsalolin cin abinci an danganta su da ƙarancin bacci da ƙarancin yanayi ().

A wani ƙaramin binciken da aka yi game da youngan mata 10, makonni huɗu na cin abinci ya haifar da wahalar yin bacci da raguwar adadin lokacin da ake yi a cikin barci mai nauyi ().

Jin kamar dai kuna jin yunwa sosai don yin barci ko tashi da yunwa manyan alamu ne da ke nuna cewa ba ku da isasshen abinci.

Karkatar da karancin abinci yana tattare da bacci mai inganci, gami da daukar dogon lokacin yin bacci da kuma karancin lokacin bacci mai nauyi.

6. Bacin rai

Idan ƙananan abubuwa sun fara tafiya da kai, zai iya zama yana da alaƙa da rashin cin abinci ƙoshe.

Tabbas, rashin jin daɗi yana ɗaya daga cikin batutuwan da samari suka fuskanta waɗanda suka sami takunkumin kalori a matsayin ɓangare na Gwajin yunwa na Minnesota yayin Yaƙin Duniya na II ().

Waɗannan mutanen sun ɓullo da yanayi da sauran alamomi yayin cinyewar kusan adadin kuzari 1,800 a kowace rana, wanda aka lasafta shi a matsayin "yunwa-yunwa" don bukatun kalori nasu. Bukatunku na iya zama ƙasa, ba shakka.

Wani binciken da aka yi kwanan nan na ɗaliban kwaleji da na makarantar sakandare 413 kuma sun gano cewa rashin haushi yana da alaƙa da rage cin abinci da ƙayyadadden tsarin cin abinci ().

Don kiyaye yanayin ku akan maɓallin keel, kada ku bari adadin kuzarin ku ya yi ƙasa kaɗan.

An danganta cin abincin kalori mai tsayi da tsarin cin abinci mai takurawa ga rashin hankali da jin daɗi.

7. Jin sanyi Duk Lokaci

Idan kana yawan jin sanyi, rashin cin isasshen abinci na iya zama sanadin hakan.

Jikinku yana buƙatar ƙona wasu adadin adadin kuzari don ƙirƙirar zafi da kiyaye ƙoshin lafiya, yanayin jiki mai daɗi.

A zahiri, har ma da ƙuntataccen ƙarancin kalori an nuna shi zuwa ƙananan yanayin zafin jiki.

A cikin binciken shekaru shida da aka gudanar kan tsofaffi masu shekaru 72, wadanda suka cinye adadin kalori 1,769 a kullum suna da yanayin yanayin jiki sosai fiye da kungiyoyin da suka cinye adadin kuzari 2,300-2,900, ba tare da la'akari da motsa jiki ba ().

A cikin wani binciken daban na wannan binciken, ƙungiyar da aka ƙuntata calorie ta sami raguwa a cikin matakan T3 thyroid hormone, yayin da sauran ƙungiyoyin basu yi ba. T3 shine hormone wanda ke taimakawa ci gaba da zafin jiki, tsakanin sauran ayyuka ().

A wani binciken kuma game da mata masu kiba 15, matakan T3 sun ragu da kusan kashi 66% yayin tsawon makonni takwas da matan ke cin adadin calories 400 kawai a rana ().

Gabaɗaya, mafi ƙarancin rage yawan adadin kuzari, da sanyin da wataƙila za ku ji.

Yin amfani da adadin kuzari kaɗan na iya haifar da raguwar yanayin zafin jiki, wanda hakan na iya faruwa ne a wani ɓangare zuwa ƙananan matakan T3 thyroid hormone.

8. Maƙarƙashiya

Movementsunƙun cikin hanji na iya zama alaƙa da ƙarancin adadin kuzari.

Wannan ba abin mamaki bane, tunda cin abinci kadan kadan zai haifar da rashin sharar gida a bangaren narkar da abinci.

Maƙarƙashiya yawanci ana kwatanta shi da samun juzu'i na hanji sau uku a mako guda ko kuma samun ƙananan kujeru masu wuyar wucewa. Wannan ya zama ruwan dare gama gari a cikin tsofaffi kuma rashin abinci mai kyau zai iya tsananta shi.

Smallaya daga cikin ƙananan binciken 18 tsofaffi sun gano cewa maƙarƙashiya ta fi faruwa sau da yawa a cikin waɗanda ba su cin isasshen adadin kuzari. Wannan gaskiyane koda kuwa sun sami yalwar fiber, galibi ana ɗaukar su mafi mahimmancin mahimmanci don aikin hanji mai kyau ().

Cin abinci da cin ƙananan abinci na iya haifar da maƙarƙashiya a cikin samari saboda ƙarancin saurin rayuwa.

A cikin nazarin mata masu shekaru 301 da suka wuce kwaleji, mafi akasarin masu cin abincin zasu iya samun maƙarƙashiya da sauran matsalolin narkewar abinci ().

Idan kuna fuskantar matsaloli tare da na yau da kullun, yana da mahimmanci ku kalli yawan abincin da kuke ci kuma kimanta ko kuna samun isa.

Tsananin abinci da rashin cin abinci na iya haifar da maƙarƙashiya, wani ɓangare saboda ƙananan sharar gida don samar da kujeru da jinkirin motsi na abinci ta hanyar hanyar narkewa.

9. Tashin hankali

Kodayake cin abincin kansa na iya haifar da rashin jin daɗi, tashin hankali kai tsaye na iya faruwa sakamakon martani mai ƙarancin adadin kalori.

A cikin babban nazarin fiye da matasa na 2,500 na Australiya, 62% na waɗanda aka ƙaddara su a matsayin "matsanancin masu cin abinci" sun ba da rahoton manyan matakan baƙin ciki da damuwa ().

Hakanan an lura da damuwa a cikin mutane masu kiba waɗanda ke cin abinci masu ƙarancin kalori.

A cikin binciken da aka gudanar game da mutane 67 masu kiba wadanda suka ci kolori 400 ko 800 a kowace rana tsawon wata daya zuwa uku, kimanin kashi 20% na mutanen da ke cikin rukunin biyu sun ba da rahoton ƙara damuwa ().

Don rage damuwa yayin ƙoƙarin rasa nauyi, ka tabbata cewa kana amfani da isasshen adadin kuzari da kuma cin abinci mai ƙoshin lafiya wanda ya haɗa da yalwar kifi mai kitse don tabbatar da cewa kana samun omega-3 fatty acid, wanda na iya taimakawa rage tashin hankali ().

Lowarancin kalori mai sauƙi na iya haifar da yanayi, damuwa da damuwa cikin matasa da manya.

Layin .asa

Kodayake yawan ove yana ƙara haɗarin ɓullo da matsalolin kiwon lafiya, rashin cin abinci na iya zama matsala.

Wannan gaskiya ne tare da ƙuntatawa calorie mai tsanani ko na yau da kullun. Madadin haka, don rage nauyi mai dorewa, tabbatar da cin akalla adadin kuzari 1,200 kowace rana.

Bugu da ƙari, kasance a kan ido don waɗannan alamun 9 ɗin da ƙila za ku buƙaci abinci fiye da yadda kuke ɗauka yanzu.