Lokacin da muka fara yin canje-canje mai gina jiki, muna motsa jiki, ko ba dade ko ba jima zamu iya zama da damuwa game da yanayin aikinmu. Mutane da yawa suna neman hanzarta saurin narkewar jikinsu don samun karin kuzari da rasa karin nauyi.
Yanzu, yana da mahimmanci a san yadda tasirin mu yake aiki da dalilin da yasa yake saurin gudu ko sauri. Sabili da haka, a cikin wannan labarin zamu tattauna yadda ake samun ƙoshin lafiya.
Yana da muhimmanci a san hakan lafiyayyar rayuwa ba zata kai ga nauyin da muke da shi ba amma wanda ya dace da mu a ƙarƙashin halayenmu na musamman.
Menene metabolism?
Metabolism shine tsarin da ke tsara makamashinmu. Setwayar tasirin sunadarai ne wanda ke faruwa a cikin ƙwayoyin jikin mu kuma yana canzawa da daidaita kuzarin da muke cinyewa ta hanyar abinci. Wannan kuzarin ya zama man da ake buƙata don aiwatar da duk abin da muke buƙata a yau zuwa yau: numfashi, motsi da dukkan ayyuka masu mahimmanci.
Yana ba mu damar ƙona makamashi ta wata hanya ko wata, yana ba mu ƙarin kuzari idan an kara saurin haɓaka kuma, akasin haka, jinkirin motsa jiki yana sa mu gaji, gajiya kuma muna ƙona ƙasa hakan yana sa mu ƙara nauyi.
Maganin metabolism yawanci shine ke haifar da wahalar rasa nauyi wanda wasu mutane ke dashi, zamuyi magana game da wannan daga baya.
Canjin motsa jiki ya ƙunshi matakai biyu: anabolism, wanda ke hulɗa da ƙirƙirar ƙwayoyin jiki da ajiyar kuzari; da catabolism, wanda ke da alhakin lalata kayan kyallen takarda da ƙone makamashi.
Idan karfin jikinmu ya gaza, zamu iya fama da cututtukan rayuwa kamar: galactosemia, phenylketonuria, hyperthyroidism, hypothyroidism, rubuta ciwon sukari na 1 da kuma buga ciwon sukari na 2.
Sabili da haka, kiyaye ƙoshin lafiya ya zama muhimmiyar mahimmanci ga lafiyarmu ba tare da la'akari da ko muna son rasa nauyi ba.
Menene lafiyayyar rayuwa kamar?
Yana da kumburi da cewa Yana ba mu kuzari na rana, neman abinci kawai lokacin da muke jin yunwa kuma ya kiyaye mu cikin homeostasis. Homeostasis shine dacewar jiki ko nauyi ga kowannenmu. Wannan nauyin, sau da yawa, ba shine abin da muke so ba, amma dole ne mu yarda da yadda muke. Shin zauna a cikin yanayi mafi kyau da karko da sifa daidai da halayen kowane mutum.
Daga ina muke samun kuzari?
'Yan Adam Muna da hanyoyi biyu na kuzari: glucose da jikin ketone ko kuma mai mai.
Zamu iya adana kusan adadin kuzari 2000 a cikin glucose tsakanin tsokoki da hanta. Lokacin amfani da wannan glucose ɗin, jiki yana karɓar kuzari daga ketones. A cikin nau'i na mai zamu iya tara fiye da adadin kuzari 20000 wanda zai bamu damar rayuwa tsawon lokaci idan aka kwatanta da glucose. Glucose jikinmu yana cinyewa da sauri.
Manufa zata kasance da samun sassaucin yanayi, Koyaya, tare da zagi na glucose da sanyin mara mai mai yawa, mutane da yawa sun lalata metabolism. Kuna iya dawo da sassauƙan rayuwa ta canza salon cin abincin ku zuwa mai lafiya.
Menene jinkirin metabolism?
A hankali metabolism ne jin kasala, gajiya, yawan bacci. Kari kan haka, mutanen da ke da irin wannan matsalar na canza sheka, komai karancin abincin da suke ci, suna samun nauyi cikin sauki kuma suna da kiba.
La Glandar thyroid ta tsara metabolism. Yana cikin kula da sanin abin da ke faruwa a kusa da mu da kuma tantancewa idan za mu iya ƙona ƙarin makamashi ko kuma idan dole ne mu adana shi yayin fuskantar wani nau'in haɗari don zama lafiya. Misali, mutanen da suke kan abinci na yau da kullun, suna ƙidaya adadin kuzari daga duk abin da zasu ci, suna cin kaɗan ko mara kyau, suna yin motsa jiki da yawa, da dai sauransu. Suna haifar da glandar ka don aika sigina mai haɗari ga jiki kuma jikin mu zai fara adana kuzarin da zai ci gaba da rayuwa. Wannan tsari na iya faruwa a cikin 'yan makonni har sai mun fara jin kasala, kasala da rashin lissafi. Yanayin haɗari yana haifar da ƙona ƙarancin ƙarfi da tarawa da yawa.
Wannan mutane, lokacin da suka daina cin abinci, su daina tsananta cin abinci ko daina yin ƙwayar zuciya mai yawa suna kiyaye saurin metabolism Kuma ta hanyar sake cin abinci yadda ya kamata, abin da ke faruwa shi ne cewa sun ƙara samun nauyi mai yawa saboda yadda suka lalata tasirinsu har zuwa wannan lokacin.
A nan dole ne mu tsaya mu lura cewa lokacin da muke magana game da abinci, muna magana ne game da wasu nau'ikan abincin da ba su da lafiya waɗanda ake yin su da begen rage nauyi da yawa da sauri. Wanne dole ne mu cimma ingantaccen abinci wanda ba zamu ci abinci mai ƙoshin lafiya kamar sugars ko abinci mai kumburi ba.
Cin ƙananan mai, furotin da na gina jiki shima yana rage tasirin mu don ƙona ƙasa da samun kuzarin makamashi.
Lokacin da muke motsa jiki, musamman zuciya, wuce gona da iri, jikinmu ya fahimci cewa muna gudu ne kuma muna cikin haɗari don haka ya zama faɗakarwa. Canje-canjen yanayi na faruwa, kwayaye na iya tsayawa, metabolism na rage gudu don kiyaye kuzari, da sauransu. Idan kana son motsa jiki mafi kyau shine motsa jiki mai aiki, kamar tafiya, nauyi, da dai sauransu.
Wataƙila kuna iya sha'awar: Darasi da nasihu don samun tsoka
Yawan carbohydrates da sugars mai yawa shima yana jinkirta aikin mu.
Yadda za a hanzarta metabolism?
Zai yiwu mu hanzarta kumbura idan ma mun jinkirta shi na dogon lokaci. Babban abu shine mantawa game da yin abinci mai tsauri mara ma'ana. Idan da gaske muna jin yunwa, dole ne mu lura kuma kada mu kasance cikin yunwa. Abun sha'awa yana daidaita yayin cin abinci yadda yakamata, samarwa jikin mu abubuwan gina jiki, bitamin, kitse da sunadaran da yake buƙata.
Dole ne ku yi ƙoƙari ku sami duk wannan tare da ainihin abinci, ba tare da kari ba. Zamu iya hada kari kamar collagen ko magnesium, amma wani abu ne kari akan abincinmu ba wai musanya shi ba.
Canza canjin ku wani tsari ne wanda yake daukar lokaci, dole ne ku zama masu haƙuri. Ba shi da amfani a canja lokaci sannan a koma cin abinci ta hanyar da ba ta dace ba.
Dole ne kuyi ƙoƙari kada ku faɗa cikin shan girgiza, sanduna da maye gurbin abinci.
Wataƙila kuna iya sha'awar:
- Cin damuwa: yadda za'a kawar dashi dan samun abinci mai kyau
- San bukatun abinci na mata
- Keto da Paleo suna cin abinci: bambance-bambance