Zan Iya Amfani da Bitamin don Rashin nauyi?

Wadatacce

• Rage nauyi ba sauki
• Manyan da'awa, siriri shaida
• Vitamin B12
• Vitamin D
• Omega-3 mai kitse
• Alli
• Green shayi
• Awauki

Rage nauyi ba sauki

Idan asarar nauyi ya kasance mai sauƙi kamar ɗaukar kari, zamu iya zama akan shimfiɗa mu kalli Netflix yayin da ƙarin ya yi duk aikin.

A zahiri, slimming ƙasa ba shi da sauƙi. Koyi abin da masana zasu ce game da bitamin da rage nauyi.

Manyan da'awa, siriri shaida

Lokacin da kake bincika ƙarin ɗakunan ajiya a shagon sayar da magani na gida, zaku ga asarar nauyi da aka tofa a matsayin fa'idodin samfuran da yawa. Misali, wasu mutane suna da'awar cewa bitamin B12, calcium, omega-3 fatty acid, da koren kayan shayi na iya taimaka maka ka rage kiba.

Abubuwan da ake tsammani suna amfani da su daga "farfaɗo da abin da ke faruwa a jikin ku" da kuma "sauya sauyawa a jikin ku" zuwa "nuna alamun ƙwayoyin ku don ƙona kitse."

Koyaya, masana kimiyya sun sami ƙaramin shaida don ƙarfafa waɗannan da'awar asarar nauyi.

Vitamin B12

Ko kuna ɗauka a cikin nau'in kwaya ko samun allura mai tsada, kada kuyi tsammanin ƙarin bitamin B12 don haɓaka haɓakar ku da ƙona kitse. A halin yanzu babu wata shaida da ke nuna cewa zai inganta nauyi.

Jikin ka yana buƙatar bitamin B12 don tallafawa aikin jijiyoyin ka da ƙwayoyin jininka da kuma samar da DNA. Don samun adadin ku na yau da kullun, Ofishin Abincin Abincin (ODS) yana ba da shawarar hada da abincin da ke ɗauke da bitamin B12 a cikin abincinku.

Misali, ka ci hatsi mai kauri don karin kumallo, sandwich na tuna tuna a abincin rana, da kwai frittata na abincin dare. Naman sa naman sa da kayatattun duniyoyi kuma sune tushen B12.

Kuna iya buƙatar ƙarin B12 idan kun sha da yawa, kuna da tarihin ƙarancin jini, mai cin ganyayyaki ne sosai, an yi muku tiyatar bariatric, ko kuma idan kuna shan wasu magunguna kamar Metformin.

Vitamin D

Jikinka yana buƙatar bitamin D don sha kalsiyam kuma ya sa kashinka su yi ƙarfi. Amma masana basu gamsu da cewa hakan zai taimaka muku rage kiba ba.

Wani bincike na 2014 da aka buga a cikin American Journal of Clinical Nutrition ya gano cewa matan da ba su yi aure ba tare da kiba wadanda suka dauki sinadarin bitamin D kuma suka samu lafiya ko "cika" matakan wannan sinadarin sun rasa nauyi fiye da matan da ba su kai wadannan matakan ba.

Amma ana buƙatar ƙarin bincike don gwada waɗannan sakamakon kuma kuyi la'akari da yadda abubuwan bitamin D zasu iya shafar wasu mutane masu kiba.

Kifin mai, kamar su herring, mackerel, da tuna, suma suna kawo ƙwayoyi masu yawa na bitamin D. Jikin ku yana samar da shi lokacin da kuka fallasa fatar ku ga hasken rana.

Yi la'akari da yin yawo na yau da kullun a kusa da maƙwabta don samun hasken rana da motsa jiki suma. Amma ka tuna, yawan bayyanar rana na iya haifar da haɗarin kunar rana a jiki da kuma cutar kansa. Iyakance lokacinka a rana, kuma ka tabbata ka shafa man fuska kafin ka fita waje.

Omega-3 mai kitse

Wasu nazarin suna ba da shawarar cewa omega-3 fatty acid suna tallafawa rage nauyi - amma ya yi wuri don zana ƙarshe.

Kodayake, omega-3 fatty acid sune babban ƙari ga abincinku. Dangane da Heartungiyar Zuciya ta Amurka, suna iya kiyaye zuciyarka da jijiyoyin jini daga lalacewa da cuta. Salmon, mackerel, herring, lake trout, sardines, da tuna sune wadatattun kayan wannan sinadarin.

Yi la'akari da cin waɗannan kifin sau biyu a mako a matsayin ɓangare na tsarin cin abincinku mai kyau. Gwada gwadawa, dafa abinci, ko yin burodi, maimakon a soya su.

Alli

Shin abubuwan da ke cikin calcium zasu taimaka maka ka rage kiba? Yawancin shaidu suna nuna ba. Wasu masu goyon baya suna da'awar cewa alli yana kara raunin kitse a cikin kwayoyin halittar ku. Wasu kuma suna ba da shawarar cewa yana iya tsoma baki tare da ikon shayar da mai daga abincin da kuka ci.

Amma bisa ga ODS, yawancin gwajin asibiti basu sami hanyar haɗi tsakanin amfani da alli da ƙimar nauyi ba.

Jikinka yana buƙatar alli don tallafawa lafiyar ƙasusuwa, tsokoki, jijiyoyi, da jijiyoyin jini.

Don saduwa da maƙasudin shawarar yau da kullun na ODS, ku ci abinci mai wadataccen ƙwayoyin calcium kamar su kayayyakin kiwo mai ƙanshi, da ganye mai duhu, da tofu. Waɗannan abinci suna da ƙarancin mai amma suna cike da abubuwan gina jiki, yana mai da su ingantaccen ƙari ga dabarun rage nauyi.

Green shayi

Kamar yadda yake da jarabawa kamar yadda zai iya zama jujjuya littafi mai kyau da kopin koren shayi - ko kari mai shayi - tafiya mai saurin tafiya ko tuka keke zai yi don narke kitse daga tsakiyar ku.

Green shayi ya ƙunshi antioxidants wanda zai iya taimakawa kare zuciyar ka. Amma bisa ga bugawa a cikin Cochrane Database na Tsare-tsaren Tsare-tsaren, nauyin hasara-haɓaka ƙarfin haɓakar koren shayi da alama ƙarama ce kuma ba ƙididdigar lissafi ba.

Awauki

Shelling kudi don bitamin ko wasu abubuwan kari waɗanda ke da'awar taimakawa rage nauyi yakan rage girman walat ɗin ku maimakon layinku.

Maimakon siyan waɗannan kayayyaki, yi la’akari da saka hannun jari a cikin membobin gidan motsa jiki, sabon sahun takalmin yawo, ko kuma kayan aikin kayan lambu. Lambun motsa jiki ne mai kyau. Kuna iya ƙona adadin kuzari yayin dasa shuki, ciyawar ciyawa, da kuma shayar da filin cike da kayan lambu masu wadataccen abinci.

Idan lokacin cin abinci ya zo, yi wa kyautarku ta gida-gida tare da tushen furotin da ƙoshin hatsi. Motsa jiki sosai da kuma cin abinci waɗanda basu da ƙarancin kuzari amma masu wadataccen abinci mai gina jiki sune hanyoyi masu kyau don cimma burin asarar nauyi.