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Me yasa da wuya a rasa nauyi - Nasihu don asarar nauyi - Top 10 mafi mashahuri abinci - Mafi kyawun aikin asarar nauyi

Me yasa wahalar rasa nauyi:

  1. Rashin cin abinci mara kyau: Ɗaya daga cikin dalilan da ya sa mutane ke fama da rasa nauyi shine rashin abinci mara kyau. Yin amfani da abinci mara kyau mai yawa da ke ɗauke da sikari da kitse mara kyau na iya ba da gudummawa ga samun kiba mara ƙarfi.
  2. Rashin motsa jiki: Motsa jiki yana taka muhimmiyar rawa wajen rage kiba. Ba tare da motsa jiki na yau da kullun ba, yana da ƙalubale don ƙona ƙarin adadin kuzari da samun asarar nauyi.
  3. Rashin isasshen barci: Barci yana da mahimmanci don kiyaye aikin rayuwa mai lafiya. Rashin barci na iya rushe siginar siginar da ke daidaita ci, wanda ke haifar da wuce gona da iri da yawan adadin kuzari.
  4. Rashin daidaituwa na Hormonal: Rashin daidaituwa na hormonal, irin su rashin aikin thyroid ko polycystic ovary syndrome, na iya haifar da karuwar nauyi kuma yana iya yin wuya a rasa nauyi ta hanyar daidaitaccen abinci da ayyukan motsa jiki.
  5. Abubuwan tunani: Abubuwan da suka shafi tunanin mutum, kamar damuwa da cin abinci na motsa jiki na iya haifar da wuce gona da iri, yin asarar nauyi mai wahala.
  6. Magunguna: Wasu magunguna na iya haifar da kiba, yana sa ya zama da wahala a rasa nauyi ko da lokacin da mutane ke shiga cikin ayyukan rayuwa mai kyau.
  7. Genetics: Genetics kuma na iya taka rawa wajen samun kiba da kiba. Wasu mutane na iya samun tsinkayen kwayoyin halitta don samun kiba, yin asarar nauyi mafi ƙalubale.

A ƙarshe, asarar nauyi yana buƙatar canjin salon sadaukarwa ta hanyar ɗaukar abinci mai kyau, motsa jiki na yau da kullun, isasshen barci, da magance matsalolin lafiya waɗanda zasu iya ba da gudummawa ga samun nauyi. Yin shawarwari tare da ƙwararrun kiwon lafiya don ganowa da magance yuwuwar cikas ga asarar nauyi ana ba da shawarar sosai.

Ga wasu shawarwari don rage kiba:

  1. Ku ci lafiyayyen abinci mai ma'ana: Haɗa ɗimbin 'ya'yan itace, kayan lambu, furotin maras nauyi, da dukan hatsi a cikin abincin ku.
  2. Ƙara yawan motsa jiki: Nufin motsa jiki na yau da kullum, kamar motsa jiki na zuciya da jijiyoyin jini da horar da ƙarfi, na akalla minti 30 a rana.
  3. Kula da ci gaban ku: Kula da ci gaban asarar nauyi na iya taimaka muku ci gaba da himma yayin da kuke cimma burin ku.
  4. Samun isasshen barci: Yi nufin samun aƙalla sa'o'i 7-8 na barci a dare don taimakawa wajen daidaita ci da haɓaka.
  5. Sarrafa damuwa: Sarrafa damuwa tare da dabarun shakatawa kamar tunani, zurfin numfashi, ko yoga don guje wa wuce gona da iri.
  6. Iyakacin sarrafa abinci da abinci mai yawan kalori: Ya kamata a iyakance ko kawar da abubuwan sha masu sukari, abinci mara kyau, da kayan ciye-ciye da aka sarrafa.
  7. Nemi tallafi: Yi la'akari da neman tallafi daga abokai, dangi, ko ƙwararrun kiwon lafiya yayin tafiyar ku na asarar nauyi.

Yana da mahimmanci a tuna cewa asarar nauyi mai ƙoshin lafiya da ɗorewa tana ɗaukar lokaci da sadaukarwa. Rashin nauyi a hankali na kilo 1-2 a mako shine amintaccen kuma burin da ake iya cimmawa ga yawancin mutane.

Anan akwai manyan abinci guda 10 da suka fi shahara:

  1. Mikiyar Rum: Abincin da ya dace da zuciya wanda ke jaddada dukkanin hatsi, 'ya'yan itatuwa, kayan marmari, furotin maras nauyi, da kuma mai lafiya kamar man zaitun da goro.
  2. Paleo Diet: Abincin da ke jaddada cin abinci gabaɗaya, abincin da ba a sarrafa shi ba wanda ke kama da wanda ɗan adam na farko ke cinyewa, gami da nama mara kyau, 'ya'yan itace, kayan lambu, da goro.
  3. Abincin Atkins: Abincin da ba shi da ƙarancin carbohydrate wanda ke jaddada yawan furotin, abinci mai yawan mai da kuma ƙuntata abincin carbohydrate.
  4. Ketogenic Diet: Abincin da ba shi da ƙarancin carbohydrate, mai mai yawa wanda ke tilasta jiki cikin yanayin ketosis na rayuwa, wanda zai iya haifar da asarar nauyi da sauri.
  5. Yankin Kudu Beach Diet: Abincin mai ƙarancin carbohydrate wanda ke jaddada furotin maras nauyi, dukan hatsi, 'ya'yan itatuwa, da kayan marmari da ƙuntataccen kitse da carbohydrates mai-glycemic-index.
  6. WW (Tsohon Masu Kallon Nauyi): Shirin rage cin abinci wanda ke ba da maki ga abinci bisa ga kalori, sukari, kitsen mai, da abun ciki mai gina jiki, yana taimaka wa mutane su sami asarar nauyi mai ɗorewa.
  7. Abincin DASH: Abincin lafiya na zuciya wanda ke jaddada 'ya'yan itatuwa, kayan lambu, hatsi gabaɗaya, furotin maras nauyi, da samfuran kiwo mara ƙarancin kitse yayin da ke iyakance cikakken mai, cholesterol, da sodium.
  8. Flexitarian Abinci: Abinci mai sassauƙa wanda ke ba da damar yin amfani da nama da kayan dabba lokaci-lokaci yayin da ake jaddada abinci na tushen shuka.
  9. Abincin Zone: Abincin ƙarancin carbohydrate wanda ke daidaita furotin, carbohydrates, da abinci mai mai a cikin takamaiman rabo don daidaita matakan insulin da haɓaka asarar nauyi.
  10. Yau da azumi: Abincin da ya ƙunshi wasu lokutan azumi da cin abinci don inganta asarar nauyi da inganta lafiyar gaba ɗaya.

Ana ba da shawarar tiyata ta asarar nauyi ga mutanen da ke da ma'aunin jiki (BMI) na 40 ko sama ko 35 ko sama tare da yanayin kiwon lafiya da ke da alaƙa da kiba, kamar nau'in ciwon sukari na 2, hawan jini, ko bugun bacci. Anan akwai wasu fiɗa na yawan asarar nauyi:

  1. Tiyatar Hannun Ciki: Wannan hanya ta ƙunshi cire wani yanki na ciki don rage girmansa, iyakance adadin abincin da ake ci da kuma inganta asarar nauyi.
  2. Tiyatar Ketare Gastric: Wannan hanya ta ƙunshi ƙirƙira ƙaramin jakar ciki da sake jujjuya ƙananan hanji, iyakance adadin abinci da rage sha na gina jiki don haɓaka asarar nauyi.
  3. Gyaran Gastric Band Surgery: Wannan hanya ta ƙunshi sanya bandeji mai daidaitacce a kusa da ɓangaren sama na ciki don ƙirƙirar ƙaramin jakar ciki da iyakance cin abinci.
  4. Diversion Biliopancreatic tare da Sauyawa Duodenal: Wannan hanya ta ƙunshi cire wani yanki na ciki da kuma mayar da ƙananan hanji, iyakance cin abinci da sha na gina jiki don inganta asarar nauyi.

Tashin tiyata na iya samun fa'idodi masu mahimmanci, gami da saurin asarar nauyi da ƙuduri ko haɓaka yanayin kiwon lafiya masu alaƙa da kiba. Duk da haka, yana da mahimmanci a fahimci cewa ya kamata a yanke shawarar yin tiyatar asarar nauyi bayan yin la'akari da hankali tare da ƙwararren kiwon lafiya kuma yawanci ana ba da shawarar ne kawai bayan wasu hanyoyin asarar nauyi ba su yi nasara ba. Hakanan yana da mahimmanci a rungumi dabi'ar rayuwa mai kyau, kamar motsa jiki na yau da kullun da abinci mai kyau, bayan tiyatar asarar nauyi don samun nasara na dogon lokaci.


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