Shin A Gaskiya Yana da Wuyar Rage nauyi Lokacin da kuke Gajarta?

Wadatacce

• Gaskiya Ko Almara: Yana da Wuya Ga Gajerun Mata Su Rage Nauyi
• Amma Jira, Ba Haka bane Wannan Mai sauƙi!
• Nasihohin Rage Nauyi don Gajerun Mutane
• Bita don

Rage nauyi yana da wuya. Amma yana da wahala ga wasu mutane fiye da wasu saboda abubuwa da yawa: shekaru, matakin aiki, hormones, nauyin farawa, yanayin bacci, da i-tsawo. (FYI, ga dalilin da yasa bacci shine lamba-ɗaya mafi mahimmanci ga mafi kyawun jiki.)

Wataƙila kun ji cewa yana da wahala ga mutanen da suka fi guntu su rasa nauyi. Kuma idan kun kasance a kan guntun gefen, watakila kun fuskanci wannan da kan ku. Amma shi ne gaske wuya ko yana da alama haka don sake, rasa nauyi BA sauki? Idan kuma haka ne, me yasa?! Mun yi magana da ƙwararrun asarar nauyi don bincika.

Gaskiya Ko Almara: Yana da Wuya Ga Gajerun Mata Su Rage Nauyi

Don haka, bari mu cire wannan daga hanya: "Yi hakuri in faɗi hakan, amma gaskiya ne cewa mata masu guntu dole ne su cinye ƙarancin adadin kuzari don rasa nauyi fiye da abokai masu tsayi idan duk sauran abubuwan sun kasance daidai," in ji Luiza Petre, MD, wata hukumar. likitan zuciya wanda ya ƙware a asarar nauyi. A wasu kalmomi, ainihin gaskiyar ita ce, ko da kuna da matakin aiki iri ɗaya da kuma matakin lafiyar gaba ɗaya, abokin ku mafi tsayi zai iya cin abinci mai yawa kuma har yanzu ya rasa nauyi fiye da ku, mutum mafi guntu, zai iya. Kuma saboda dole ne ku ɗan rage adadin kuzari don ganin sakamakon asarar nauyi (ko don kula da nauyin ku), yana iya jin ~ mai yawa ~ da wahala, in ji ta.

Dalilin wannan gaskiya ne ainihin kyakkyawa mai sauƙi: "Ƙarin ƙwayar tsoka da kuke da shi, da sauri metabolism ɗinku yana aiki. Mutane masu tsayi suna da yawan ƙwayar tsoka saboda an haife su tare da shi kawai saboda tsayin su, "in ji Shari Portnoy, mai cin abinci mai rijista. . Girman tsokar tsokar ku yana da tasiri akan ƙimar kuzarin ku na basal (BMR), wanda ke ƙayyade adadin adadin kuzari na jikin ku yana ƙonewa a hutawa. Yawan tsokar tsokar da kuke da ita, mafi girman BMR ɗinku zai kasance, kuma ƙarin kuna iya ci. Tabbas, matakin aiki yana taka rawa a nan, kuma, amma mafi girman BMR ɗin ku, ƙarancin aikin da za ku yi don lissafin ƙarin adadin kuzari da ake ci.

Portnoy ta ce a cikin kwarewar ta, gajerun mutane yi ayan da wuya lokaci rasa nauyi a general. "Ƙananan nauyin da kuka fara da shi, zai yi wuya a rasa. Zai fi sauƙi ga mutum mai fam 200 ya rage nauyi fiye da mutum mai fam 100." Wannan shine dalili ɗaya da yake ɗaukar tsawon lokaci don rasa waɗancan fam na 5 na ƙarshe fiye da yadda ake rasa fam guda 5 a farkon tafiya asarar nauyi.

Bugu da kari, "gajerun matan da ke kokarin kiyaye nauyinsu galibi suna samun kansu tare da abokan cin abinci mara daidaituwa," in ji Dokta Petre. Misali, idan kun kasance 5'3 "kuma babban abokin ku 5'9" yana son raba yanki na cuku don kayan zaki, waɗancan ƙarin adadin kuzari na iya hana ku ci gaba da ƙarancin kalori da kuke buƙatar rasa nauyi, yayin da ba ya shafar ku. Manufofin asarar nauyi na abokin. Ciwon ciki.

Amma Jira, Ba Haka bane Wannan Mai sauƙi!

Don haka a-gajarta mutane dole su ci ƙasa da dogayen mutane don rage nauyi gaba ɗaya. Amma tsayi ba shine kawai abin da ke ƙayyade adadin adadin kuzari da kuke ƙonewa kowace rana ba. Halin barci, kwayoyin halitta, lafiyar hormonal, motsa jiki, tarihin cin abinci, da motsa jiki kuma suna taka rawa a nan, in ji Dokta Petre.

"Ba abu ne mai sauƙi ba kamar faɗin cewa tsayi koyaushe yana da kyau fiye da gajere idan ana batun asarar nauyi," in ji Rachel Daniels, ƙwararriyar masaniyar abinci kuma babban darektan kula da abinci mai gina jiki a Virtual Health Partners. "Akwai lokacin da wanda ya fi guntu ba ya buƙatar cin kasa da mutum mai tsayi don rasa nauyi-tunda tsayin abu ɗaya ne kawai a cikin lissafin," in ji ta. Misali, idan wanda ya fi guntu yana da kaso mafi girma na kitse na jiki, to tabbas za su iya cinye adadin adadin kuzari iri ɗaya kamar mutumin da ya fi tsayi da ƙarancin ƙwayar tsoka kuma ya rasa nauyi daidai gwargwado, in ji ta.

Ɗaya daga cikin hanyoyin farko da za ku iya haɓaka metabolism ɗinku shine ta hanyar motsa jiki, kuma wannan yanki ne wanda gajarta mutane zasu iya samun fa'ida. Tracy Lockwood Beckerman, mai cin abinci mai rijista a cikin gida a Betches Media ya ce "Karamin mutum yana da karancin kalori, amma kuma suna iya ƙone fiye da mutum mafi tsayi da sauri yana yin irin wannan aikin." "Alal misali, idan wanda ya fi guntu yana tafiya mil ɗaya, dole ne su ƙara yin aiki da ƙarin matakai don wuce wannan mil, yayin da wanda ya fi tsayi yana ɗaukar matakai kaɗan kuma ba zai yi aiki tuƙuru ba."

Nasihohin Rage Nauyi don Gajerun Mutane

A gun guntun gefen kuma rashin ganin sakamakon asarar nauyi da kuke biyo baya? Ga abin da za a gwada don warware matsala.

Dauke nauyi. "Kasancewa ya fi guntu, zai taimaka wajen yin horo mai ƙarfi da haɓaka yawan ƙwayar tsoka kamar yadda za ku iya, wanda a sakamakon haka yana ƙone karin adadin kuzari," in ji Dokta Petre. (Ban san yadda ake farawa ba? Anan akwai motsa jiki na ɗaukar nauyi na mintuna 30 wanda ke haɓaka lokacin hutun ku.)

Tune cikin alamun yunwa. "Ko da yake wanda ya fi guntu bai kamata ya kasance yana cin abinci kamar wanda ya fi tsayi ba, su ma kada su kasance da yunwa," in ji Beckerman-ko da yake matakin aiki yana taka rawa wajen ci. "Jikin ku ya san abin da yake buƙata, don haka ku amince da shi!" (Yin tunani game da cin abinci na yau da kullun na abincin ku na iya zama babban taimako idan ana magana da alamun yunwar ku.)

Ballpark bukatun ku na kalori. Yi lissafin buƙatun kalori tare da kalkuleta akan layi inda zaku iya shiga tsayin ku, nauyi, da matakin aiki, in ji Beckerman. Tabbas, ba lallai ne ku tsaya kan madaidaicin * ainihin * burin kalori da kalkuleta ya tofa ba, amma yana iya taimaka muku samun ingantacciyar ƙimar kusan abin da ya kamata ku ci idan kuna son rage nauyi ko kiyaye nauyi. . (Ƙari kan yadda ake yin hakan anan: Daidai Yadda ake Yanke Kalori don Rage nauyi lafiya)

Yi taɗi da gwani. "Yi magana da likitancin abinci mai rijista ko ƙwararren kiwon lafiya kafin ka kwatanta kanka da abokinka na ƙafa wanda da alama zai iya cire waɗannan fam 5 a cikin tarko," Daniels ya nuna. Ba wai kawai za su iya taimakawa wajen sanya abubuwa cikin hangen nesa ba, har ma suna iya samun wasu shawarwari game da yadda zaku iya cin gajiyar BMR ɗin ku.

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