Shin Zai Yiwuwa a Sanya Asarar Kitsen Ga wasu keɓaɓɓun sassan jiki?

Wadatacce

• Menene Rage tabo?
• Dalilin Da Yasa Wasu Suke Son Rage Kiba A Wasu Yankuna
• Shin Rage Raton Abun Abune Zai Yiwu?
• Yadda Fat Fat ke aiki
• Mafi yawan Nazarin Sun Bada Rage Rauni
• Bambanci Tsakanin Rage Spotimar Fat da ingaramar Toning
• Yadda ake Rage Yankunan Matsala da Sautinsu
• Abinci Yana Mahimmanci Yayin Whenoƙarin Rasa Fatarar Jiki
• Layin .asa

Kusan kowa zai so canza wasu sassan jikinsa.

Layin kugu, cinyoyi, butt da makamai wurare ne na gama gari wanda mutane ke adana kitsen jiki fiye da kima.

Cimma canji ta hanyar cin abinci da motsa jiki yana ɗaukan lokaci da ƙoƙari, yana barin waɗanda suke son hanzarta saurin neman mafita cikin sauri.

Asarar da aka yi niyya, wanda aka fi sani da “ragin tabo,” wani nau'i ne na motsa jiki wanda mutane da yawa suke juyawa lokacin da suke ƙoƙari su rage wasu sassan jikinsu.

Koyaya, akwai ɗan rikice-rikice game da wannan hanyar.

Wannan labarin yana ɗaukar cikakken ilimin kimiyya a bayan rage tabo.

Menene Rage tabo?

An inganta ka'idar rage tabo a cikin lafiya da lafiyar duniya na wani lokaci. Koyaya, babu shaidu da yawa don tallafawa hakan.

Ragowar tabo wani nau'in motsa jiki ne da ake niyya don ƙona kitse a cikin keɓaɓɓun sassan jiki.

Misali na rage tabo shine motsa jiki domin kawar da yawan kitse a bayan makamai.

Wannan ka'ida game da kera wasu sassan jikin mutum sanannen abu ne, wanda ke haifar da mutane da yawa su mai da hankali kawai ga wuraren da ke da matsala, maimakon motsa jiki baki daya.

Fatona kitse ta amfani da wannan hanyar na iya zama mai jan hankali musamman ga waɗanda suka wahala lokacin rasa nauyi a baya ko suka kasa samun sakamakon da suke so ta amfani da wasu hanyoyin.

Dalilin Da Yasa Wasu Suke Son Rage Kiba A Wasu Yankuna

Akwai dalilai da yawa da yasa mutane suke son rasa nauyi, gami da inganta lafiya da rage kasadar cututtukan yau da kullun kamar cututtukan zuciya da ciwon suga (,).

Wasu mutane suna ɗaukar nauyi fiye da kima daidai gwargwado, yayin da wasu ke ɗaukar nauyi a wasu yankuna na musamman kamar butt, cinya ko ciki.

Jinsi, shekaru, halittar jini da salon rayuwa duk suna taka rawa wajen karin nauyi da kuma tara yankuna masu taurin jiki.

Misali, mata suna da kaso mafi tsoka na jiki fiye da na maza kuma sukan adana kitse mai yawa a cinya da gindi, musamman a lokacin shekarun haihuwarsu.

Koyaya, yayin tsawan al'ada da lokacin al'ada, canjin yanayin zai iya haifar da nauyi zuwa yankin ciki ().

A gefe guda kuma, maza za su iya sanya fam a tsakiyarsu a duk tsawon rayuwarsu ().

Karuwar nauyi yana iya zama mai matukar damuwa kuma yana sa mutane da yawa su nemi hanyoyin da suka fi sauƙi fiye da cin abinci ko ƙara matakan ayyukansu.

Ragowar tabo an inganta shi azaman hanya don saurin rage kiba a wuraren da suke da matsala.

Wannan hanyar tana kira ga imani cewa yin aiki da tsokoki a cikin yankunan matsala shine hanya mafi kyau don ƙona kitse a wannan takamaiman tabo.

Duk da haka, asarar mai ba ta aiki ta wannan hanyar, kuma akwai ɗan ƙaramin shaidar kimiyya don dawo da wannan iƙirarin.

Takaitawa Rage tabo yana inganta azaman hanya don rage shagunan mai a cikin yankuna na musamman ta hanyar atisayen niyya.

Shin Rage Raton Abun Abune Zai Yiwu?

Kodayake ƙaddamar da asarar mai a cikin yankuna na musamman na jiki zai dace, ka'idar rage tabo ba a tabbatar da inganci ta hanyar binciken kimiyya ba.

Yadda Fat Fat ke aiki

Don fahimtar dalilin da yasa rage tabo ba zai yi tasiri ba, yana da mahimmanci a fahimci yadda jiki ke ƙone kitse.

Ana samun kitse a cikin ƙwayoyin ku a cikin hanyar triglycerides, waɗanda aka adana ƙwayoyin da jiki zai iya amfani da su don kuzari.

Kafin a iya kona su don kuzari, dole ne a rarraba triglycerides zuwa kananan sassan da ake kira fatty acids da glycerol, wadanda ke iya shiga cikin jini.

A yayin motsa jiki, acid mai ƙyama da glycerol da ake amfani da su azaman mai na iya zuwa daga ko ina a cikin jiki, ba musamman daga yankin da ake motsa jiki ba.

Mafi yawan Nazarin Sun Bada Rage Rauni

Baya ga rashin daidaituwa da yadda jiki ke ƙona kitse, yawan karatu ya nuna raguwar tabo ba shi da tasiri.

Misali, bincike daya a cikin mutane 24 wadanda suka kammala motsa jiki wadanda suka shafi abdominal tsawon makwanni shida ba a sami raguwar kitsen ciki ba ().

Wani binciken da ya biyo bayan mata masu kiba 40 da masu kiba har tsawon makwanni 12 sun gano cewa atisayen gwagwarmaya na abdominals ba shi da wani tasiri a kan asarar mai ciki, idan aka kwatanta da shiga abinci shi kadai ().

Nazarin da ke mayar da hankali kan tasirin horo na juriya na sama yana da irin wannan sakamakon. Wannan karatun na tsawon makonni 12 ya hada da mahalarta 104 da suka kammala shirin horaswa wanda ke amfani da makamansu mara karfi kawai.

Masu binciken sun gano cewa kodayake an sami asara mai yawa, amma an daidaita shi ga dukkan jiki, ba wai ana amfani da hannu ba (7).

Sauran karatun da yawa sun haifar da irin wannan binciken, suna yanke shawarar cewa rage tabo ba shi da tasiri don ƙona mai a cikin keɓaɓɓun sassan jiki (, 9,).

Koyaya, ƙananan ƙididdigar karatu suna da sakamako mai rikitarwa.

Studyaya daga cikin bincike a cikin mutane 10 ya gano asarar mai ya fi girma a cikin yankunan da ke kusa da kwangila na tsokoki ().

Wani binciken na baya-bayan nan da ya hada da mata 16 sun gano cewa horon gwagwarmaya na gari wanda ya biyo bayan mintuna 30 na kekuna ya haifar da ƙara ƙiba a cikin wasu sassan jiki ().

Kodayake binciken daga waɗannan karatun yana ba da ƙarin bincike, dukansu suna da dalilai na dalilai na sakamakon rikice-rikice, gami da dabarun aunawa da ƙananan mahalarta.

Duk da waɗannan karatuttukan na waje, yawancin shaidun kimiyya sun nuna cewa ba zai yuwu a rasa mai a wani yanki na musamman ba ta hanyar amfani da ɓangaren jikin shi kaɗai.

Takaitawa Yawancin shaidun kimiyya sun nuna cewa rage tabo ba shi da tasiri kuma asarar mai tana daɗaɗawa ga dukkan jiki, ba ɓangaren jikin da ake amfani da shi ba.

Bambanci Tsakanin Rage Spotimar Fat da ingaramar Toning

Kodayake raguwar mai mai ƙima ba shi da tasiri wajen ƙona kitse a cikin takamaiman sassan jikin, yin niyya ga yankuna masu wahala ta hanyar tozarta tsoka mai tushe na iya samun sakamako mai amfani.

Duk da yake ba lallai ne ku zaɓi inda jikinku ya rasa mai ba, za ku iya zaɓar inda kuke so ku kara haske da bayyana.

Abin da aka faɗi, yana da mahimmanci a haɗa aikin motsa jiki tare da motsa jiki don ƙona kitse.

Gaskiya ne cewa an ƙarfafa tsokoki kuma an bayyana su ta hanyar motsa jiki kamar motsawar ciki da curls hamstring. Koyaya, waɗannan darussan basa ƙona tan na adadin kuzari.

Misali, yin yawan motsa jiki na ab zai haifar da karfi da tsokoki na ciki, amma ba za ku ga ma'anar a wannan yankin ba sai dai idan kun rasa nauyi na jiki gaba ɗaya.

Wannan shine dalilin da ya sa cardio, motsa jiki duka da lafiyayyen abinci suna da mahimmanci don ganin sakamako.

Takaitawa Kodayake ayyukan motsa jiki da aka niyya zai ƙarfafa da gina tsokoki, don ganin ma'ana, dole ne a rasa nauyi ta hanyar motsa jiki masu ƙona calori da abinci mai ƙoshin lafiya.

Yadda ake Rage Yankunan Matsala da Sautinsu

Kodayake raguwar tabo ba shine mafi kyawun amfani da lokacinku ba, yawancin hanyoyin da aka bayar da shaida zasu iya taimaka muku rasa mai da sautin jikin ku duka.

Misali, motsa jiki da motsa jiki masu motsa jiki wadanda suke nuna dukkan jiki sunada matukar tasiri wajen zubarda fam ().

Ayyuka mafi kyau don rage yawan mai sun haɗa da:

• Darasi na zuciya da jijiyoyin jini: Cardio, kamar su gudu da keke, yana amfani da manyan ƙungiyoyin tsoka kuma an tabbatar da cewa yana da tasiri wajen kunna calories. Yana iya zama mai tasiri musamman wajen narke mai mai taurin ciki ().
• Babban horo na tazara (HIIT): HIIT ya ƙunshi ɗan gajeren lokaci na aiki mai sauri nan da nan lokacin dawowa. Karatuttuna na nuna HIIT na iya zama mai tasiri a cikin ƙona mai fiye da yadda wadatar zuciya take ().
• Ayyukan jiki duka: Maimakon mayar da hankali kan wani yanki na jiki, motsa jiki gaba daya kamar burpees an nuna su don ƙona ƙarin adadin kuzari da haifar da ƙarin asara fiye da ayyukan motsa jiki na tsoka ().
• Hada darussan: Haɗuwa da horo na juriya da motsa jiki na zuciya da jijiyoyin jini an nuna sun fi tasiri wajen zubar da fam fiye da kawai mai da hankali kan nau'in motsa jiki ɗaya ().

Horarwa mai karfi, motsa jiki baki daya da motsa jiki na zuciya suna da matukar tasiri don rage nauyi da tashin hankali.

Idan ba za ku iya shiga cikin ayyukan da aka lissafa a sama ba, akwai wasu hanyoyi da yawa don yadda za ku rasa nauyi da sauti.

Misali, motsa jiki masu ƙananan tasiri kamar yin iyo da yawo an nuna suna da matuƙar tasiri ga ragin nauyi kuma suna da saukin yi (,,).

Takaitawa Ara horarwa mai ƙarfi da motsa jiki na zuciya zuwa ga aikinku na yau da kullun na iya haifar da asarar mai duka. Koyaya, motsa jiki mai sauƙi kamar tafiya da sauri ko ƙwanƙwasa ninkaya yana iya zama mai tasiri.

Abinci Yana Mahimmanci Yayin Whenoƙarin Rasa Fatarar Jiki

Yayin haɓaka aiki gabaɗaya da ƙara sabbin darussan zuwa aikinku na yau da kullun yana da mahimmanci ga asarar nauyi da lafiyar ku gaba ɗaya, bin tsarin abinci mai ƙoshin lafiya yana da mahimmanci yayin ƙoƙarin zubar kitsen jiki.

A zahiri, zaɓar abinci marasa ƙoshin lafiya ko yawan cin abinci na iya warware duk aikin da kuke yi a cikin dakin motsa jiki da sauri.

Karatuttukan sun nuna cewa motsa jiki shi kadai bashi da tasiri ga raunin nauyi sai dai idan an yi wani yunƙuri don sarrafa abincin kalori da zaɓin abinci mai lafiya (21, 22).

Don rage nauyi da kiyaye shi, haɗa waɗannan shawarwarin abinci tare da aikin motsa jiki:

• Sarrafa abubuwanku: Adana girman ɓangarori a cikin bincike yana da mahimmanci yayin ƙoƙarin rasa nauyi. Hanya ɗaya don rage yawan abincin ku ita ce ta amfani da ƙaramin faranti ko auna girman girma don horar da idanun ku ().
• Cika kan fiber: Abincin da ke cike da zare, irin su kayan lambu, wake, 'ya'yan itace da hatsi, suna sa ku ji daɗi kuma zai iya rage yawan cin abinci. Cin salat mai wadataccen fiber kafin cin abincinku hanya ce mai tasiri don zubar da fam (,).
• Ayyade abincin da aka sarrafa da ƙara sukari: Yanke baya akan abincin da aka sarrafa kamar alewa, kwakwalwan kwamfuta, kek da abinci mai sauri shine dole don raunin nauyi. Sanya ruwan sha mai zaki kamar soda, ruwan 'ya'yan itace da abubuwan sha na wasanni na iya taimakawa (26,).
• Ku ci abinci mai wadataccen furotin: Amfanin sunadarai na taimaka maka samun wadatar zuci kuma yana iya taimakawa rage cin abinci. Nazarin ya nuna cewa cin karin kumallo mai wadataccen furotin na iya rage yawan ciye-ciye a cikin yini duka kuma zai taimaka muku rage nauyi (,).

Bin tsarin abinci mai lafiya wanda ya hada da yawancin zare, lafiyayyen kitse da furotin a cikin abubuwan da ake sarrafawa babbar hanya ce ta sauka.

Bugu da ƙari, don rasa nauyi, yana da mahimmanci don ƙirƙirar ƙarancin adadin kuzari. Cin abinci mai kyau, abinci da aka sarrafa kaɗan shine hanya mafi kyau don yin hakan.

Kodayake yawanci yawanci ana danganta shi da abinci mara kyau kamar cookies, kwakwalwan kwamfuta da ice cream, yana yiwuwa a iya cin abinci mai yawa da yawa kuma.

Wannan shine dalilin da ya sa sarrafa girman rabo da samun cikakkiyar masaniya game da yunwar ku da cikar ku na da mahimmanci.

Takaitawa Bin tsarin abinci mai ƙoshin lafiya da ƙirƙirar ragin kalori yana da mahimmanci ga asarar nauyi. Iyakance abincin da aka sarrafa, yawan cin furotin da zare da kuma aiwatar da sarrafa rabo duk hanyoyi ne na shaida don rasa nauyi.

Layin .asa

Mutane da yawa suna son hanya mai sauri da sauƙi don rasa mai, musamman a yankuna masu matsala kamar ƙugu, ciki, hannu da cinyoyi.

Ragowar kiba mai tabo an nuna ba shi da tasiri a cikin karatu da yawa. Sa'ar al'amarin shine, akwai wasu tabbatattun hanyoyin da za a rasa kitsen jiki da kiyaye shi.

Yayinda horon juriya na iya ƙarfafawa, ginawa da kuma tsoka tsoka a cikin yankin da aka yi niyya, lafiyayyen abinci da ayyukan ƙona kalori ya zama dole don ƙona kitse da samun bayyanannen kallo.

Daga qarshe, mai da hankali kan aiki zuwa ga lafiya, mafi yawan jiki mai tono yana iya zama mai amfani fiye da yunqurin rasa mai a wani yanki na musamman.

Tare da aiki tuƙuru da kwazo a cikin gidan motsa jiki da kuma ɗakuna, zaku iya cimma burin asarar nauyi.