Makalu

Hanyoyi guda biyar na rage ƙiba ba tare da an shiga hatsari ba

  • A duniyarmu ta yau, ƙiba na daya daga cikin matsalolin da ke addabar mutane da dama. Saboda irin ci gaba da aka samu na yawaitar abinci kala-kala – abincin gargajiya da na zamani, na gwangwani da na gona – ya sa da yawa mutane na yawaita cin abincin da zai kai su ga saurin hada ƙiba. Wani lokaci kuma ba kawai cin abincin ba ne, harma da rashin abubuwa kamar motsa jiki da sauransu ke haifar da ƙibar.

    Shi wannan matsala na ƙiba kan zama tamkar wani mabudi ne ga cututtuka da dama kamar su hawan jini da ciwon zuciya da makamantansu. A dalilin gujewa kamuwa da ire-iren wadannan cututtuka, masu ƙiba sukan shiga wani hali wajen ganin sun rage wannan matsala ta su. A wannan kokarin nasu na ganin sun shawo kan matsalar, sukan bi hanyoyi daban-daban – hanyoyi masu inganci da ma marasa inganci. A wannan makala za muyi Magana akan hanyoyi masu inganci da za a bi don shawo kan wannan matsala na ƙiba.

    Na san mutane da dama da suke ta yin kokari na ganin sun rage ƙiba ta hanyar bin dabaru da ake basu na dieting ko kuma sun shiga wani shirin cin abinci na musamman (diet programmes) don cimma wannan manufa, amma kash, yawancin ba a samun ci gaba na a-zo-a-gani ta wannan hanyar. ko kuma sai an ci gaba sai a koma baya, kamar na mai tonon rijiya.

    Gaskiyar lamarin shi ne, wannan hanyar na dieting ba kasafai yake aiki ba. Sai dai ma wani lokaci ya haifar da matsalar da ake kira da eating disorder ko kuma wani psychological disorder na daban. Shi rage ƙiba wani abu ne da yake daukan lokaci mai tsayi ta hanyar mai da hakali da kula sannan kuma da hakuri da jajircewa.   

    Abin albishirin anan shi ne a kwai wasu hanyoyi da ake bi masu inganci. Abinda mutum ke ci na abinci, yadda ya ke cin abincin, da kuma yin atisayi (exercise) suna da muhimmanci kwarai ainun a kokarin rage ƙiba. Sannan wasu abubuwa masu muhimmanci sun hada da, samuwa ko rashin samuwan isashshen bacci da kuma shiga ko rashin shiga damuwa wato stress a Turance.

    Kamar yadda muka ambato a sama, akwai hanyoyi ko dabaru da dama masu inganci na rage ƙiba, amma za mu duba dabaru biyar ne kacal a wanna makala. Ga su kamar haka:

    Kar a taba tsallake karin kumallo ko abin karyawa (breakfast)

    Kada mutum ya rika yin kuskuren cewa zai ke tsallake cin abincin karyawa da sunan kokarin rage ƙiba. Asalin shi abin karyawa  shi ke taimakawa metabolism na mutum wajen fara yin aiki da kuma ci gaba da aikin yadda ya kamata. A wani bincike da aka gabatar akan mutanen da suka iya suka rage ƙiba kuma basu sake hada ƙibarba, an samu dukkanninsu suna cin abincin karyawa a kullum.  Amma cin abincin karyawar ya kasance yana dauke da abinci masu lafiya, kamar su abinci mai dauke da hatsi irinsu brown bread da kuma kwai da ‘ya’yan itatuwa, ganyayyeki da dai sauran abinci masu lafiya. Saboda haka cin abincin karyawa a kullu yaumin kuma mai lafiya shi ake magana anan.

    Barin/rage cin abinci mai processed carbohydrates a ciki

    Abincin mai kara kuzari wadda ake sarrafawa a inji su ake kira da processed carbs. Misalansu sun hada da, alawa, da cookies, da cakes, da soda (kamar su coca cola), da su white bread, da kuma lemun ‘ya’yan itace na kanti. Domin yawan cinsu na kawo yawan kise a jiki wadda zai hana mutum rage ƙiba sai ma karawa. Sannan abinci kamar su cereals suma a rage su, da su fruits yoghurt da ake sakawa sugar sosai duk a rage cinsu. A maimakon irin waddannan abincin, a rika cin irinsu whole complex carbs kamar su dankali, wake -  wadanda za su bawa mutum irin energy da yake bukata na tsawon lokaci -  da makamantansu. Sannan idan har mutum na sha’awar cereal don karyawa, to ya yi kokarin sayan low-carb da kuma high-fibre cereal.

    Sannan cin nuts mara gishiri, kamar gyada, da gurjiya, da almond, da kuma irinsu avocado suna bada lafiyayen fat a jiki. Baicin rage maiko mara amfani, cin abinci mai lafiyayen carbohydrates yana taimakawa wajen rage insulin levels a jiki, wadda yin hakan na taimakawa koda na dan adam wajen tace ko cire ruwa da gishiri a jiki.

    Mai karat una iya duba makamancin wannan makala da ya yi nazari akan ingantattun hanyoyi da za a iya bi don rage sugar a cikin jinni batare da shan magani ba.

    A bar kirga calories

    Wasu matanen a kokarinsu na rage ƙiba, sai ka ga duk abincin da za su ci sai sun kirga yawan calories da ke ciki, wai a dabaransu don su san yawan calories da suka samu/dauka a ko da yaushe. Duk da cewa Turawa sun fi yin wadannan ta’ada, amma mu ma wasu daga cikin mutanenmu sun fara wannan kirgen calories din, musamman a birane. Abinda ya kamata a sani shi ne cewa yawanci irin wadannan ta’ada basa dorewa, saboda abu ne mai wahalan gaske. A maimakon kula da kirga yawan calories da ke cikin abinci, a rage cin abinci masu nauyi wadda suke dauke da carbohydrates, kamar su masara haka ko shinkafa. Sannan a kara yawan cin abinci masu dauke da lean protein kamar su tsokan kaza, su wake da makamantansu haka nan. Sannan yawan cin abinci mai ganyaye (vegetables) ma na taimakawa sosai. A wajen kokarin rage ƙiba yawan motsa jiki ta hanyar yin atisayi akai-akai na da muhimmancin gaske, saboda haka, a maida hankali idan har rage ƙiban ake so a yi, dole atisayi na ciki. A maimakon kirgen calories masana sun bada shawaran bin wannan hanyar, domin ita ta tafi inganci.

    Kara yawan motsa jiki da ake yi

    Kara hubbasa wajen wasannin motsa jiki irin wadanda ake kira da cardio da kuma strength training su ma wasu hanyoyi ne da ake bi don rage jiki. Idan aka kula da cin abincin da ya kamata kuma aka mai da hankali akan motsa jiki, za a rage ƙiba kuma sannan zai dore. Wasu hanyoyin motsa jikin sun hada da, walking (tafiya da kafa), da jogging (sassarfa), da gudu da wasannin irinsu wasan kwallon kafa da makamantansu. Sannan kuma shi strength training irin su weight training da makamantansu suna taimakawa wajen gina jiki amma ta yadda ake so, wato abinnan da ake cewa muscles that are metabolically active a Turance. Amma kuma shi motsa jiki ba a fara shi da garaje. Yana da kyau a fara kadan kadan kafin jiki ya saba sai a kara. Idan zai yiwu ma a tuntubi masana don neman shawara kafin a fara duk wani exercise.

    A bar ajiye abincin kwadayi kusa

    Akan maganar abinci a wannan zamani yana da wuya a ce mutum ya gujewa su junk food gaba daya. To amma idan mutum na son kiyaye kansa daga cin irin wadannan abinci, to a kiyaye ajiyewa kusa ko kuma a bar ajiyewa ko girkawa a gida ma kwata-kwata. Sai dai lokaci zuwa lokaci za a iya dan tabawa kadan don cire kwadayi - musamman ma idan aka fita a unguwa.

    A karshe ga duk mutumin da ke kokarin rage ƙibarsa, yana da kyau ya sani shi harkar rage ƙiba wani abu ne mai daukan lokaci. Saboda haka sai an daure kuma an jajurce kafin a cimma gaci. Ai idan an duba shi ƙibar ma an dau lokaci ne ana hada shi, don haka sai anbi a hankali kafin a iya ragewa. Idan aka yi kokarin kula da cin abinci da motsa jiki akai-akai - a hanki ƙiba zai zama labari. Allah Ya taimake mu Ya bamu lafiya da zaman lafi da bainda lafiya zata ci.

    Kuna iya duba wata makalar da ta yi bincike na musamman akan hanyoyin da za a magance illar ƙiba ga yara ‘yan shekaru 13 zuwa 18.

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