Yadda ake rasa kitsen jiki: dabaru 6 da zaku iya fara amfani da su a yau

Kitsen jiki ba lallai ba ne mummuna. Cushions da kare gabobin ku, yana taimaka muku kula da zafin jiki kuma yana ba da tushen kuzari mai dorewa.

Amma yayin da kuke buƙatar adadin kitsen jiki don samun lafiya, idan yawan kitsen jikin ku ya yi yawa, lokacin ne matsala ta fara.

Yawan kitse na jiki yana da alaƙa da cututtukan zuciya, juriya na insulin, ciwon sukari, da wataƙila rashin lafiyar hankali ( ¹ ). Ko da kuna cikin lafiyayyen nauyi, ƙila kina iya samun kitsen jiki da yawa.

Idan kuna neman shawarwari kan yadda ake rasa kitsen jiki, ga dabaru guda shida da aka tabbatar da zaku iya farawa a yau.

1. Bi ƙarancin abinci na ketogenic

Akwai shawarwarin abinci masu cin karo da juna da yawa kan yadda ake rasa kitsen jiki. Bin abinci mai ƙarancin kitse da rage yawan adadin kuzari na iya haifar da asarar nauyi gaba ɗaya.

Amma rage cin abinci ketogenic mai ƙarancin carb ya ci gaba da fin waɗannan zaɓuɓɓukan, musamman idan ya zo ga kitsen jiki.

Wani binciken da ya kwatanta cin abinci mai ƙarancin kitse da ƙarancin abinci na ketogenic ya gano cewa abincin ketogenic ya haifar da asarar mai, musamman a cikin ciki. Wannan gaskiya ne ko da masu cin abinci na keto sun ɗan ƙara ɗanɗano ( ² ).

Wani binciken kuma idan aka kwatanta da ƙayyadaddun kalori, rage cin abinci maras nauyi tare da cin abinci na ketogenic a cikin kiba amma in ba haka ba mata masu lafiya. Masu binciken sun gano cewa matan da suka bi abincin ketogenic sun rasa nauyi da yawa fiye da rukunin mata masu ƙarancin kitse ( ³ ).

Yayin da abinci na ketogenic zai iya haifar da asarar mai na ɗan gajeren lokaci, makasudin shine daidaita da Ga man shafawa bin abinci na tsawon lokaci. Wannan shine lokacin da ainihin sihiri ya faru.

Rashin mai ga 'yan wasa

Duk da yake cin abinci na ketogenic zai iya taimakawa kowa ya rasa kitsen jiki, zai iya taimakawa musamman ga 'yan wasa. Ɗaya daga cikin binciken idan aka kwatanta tasirin cin abinci na ketogenic tare da abincin da ba na ketogenic ba lokacin da aka haɗe shi da horarwa mai ƙarfi.

Masu bincike sun gano cewa cin abinci na keto ya rage yawan kitse da kitse a cikin ciki fiye da abincin da ba na ketogenic ba. Abincin ketogenic kuma ya taimaka hana asarar ƙwayar tsoka mai rauni ( ⁴ ).

Wani binciken ya gano cewa, lokacin da aka haɗa shi tare da motsa jiki na juriya, cin abinci na ketogenic na mako-mako na 12 yana inganta tsarin jiki gaba ɗaya kuma yana ƙara yawan adadin kitsen masu ƙonewa yayin motsa jiki ( ⁵ ).

Amma ko da ba ku canza zuwa cikakken abinci na ketogenic ba tukuna, yanke ingantaccen carbohydrates daga abincin ku na yau da kullun na iya taimaka muku rasa kitsen jiki mai yawa.

Carbohydrates da aka tace ana la'akari da abincin takarce saboda suna da ƙarancin sinadirai kuma masu yawan sukari. Menene ƙari, binciken dabba ya gano cewa za su iya tsoma baki tare da serotonin da dopamine, neurotransmitters guda biyu waɗanda ke da hannu wajen daidaita ci da jin daɗi ( ⁶ ).

2. Yi la'akari da yin azumin lokaci-lokaci

Azumi lokaci-lokaci (AI) wata dabara ce da ke tafiya tare da abinci na ketogenic. Wasu mutane suna tunanin cewa azumi na wucin gadi yana aiki ne kawai saboda yana haifar da ƙarancin kalori, amma kimiyyar ta wuce haka.

Azumi na wucin gadi yana aiki ta hanyar rage yawan matakan insulin, glucose, da glycogen. Wannan yana nuna jikin ku don sakin fatty acids (kamar yadda abincin ketogenic yake aiki). Saboda matakan insulin da glucose ba su da ƙasa, jikin ku yana amfani da waɗannan fatty acid don kuzari maimakon adana su azaman mai. ⁷ ).

Tare da azumi na lokaci-lokaci (musamman idan aka haɗe shi da abinci na ketogenic), jikinka kuma ya fara ƙone kitsen jikin da ya rigaya ya adana.

A cikin binciken daya, mahalarta sun rage yawan adadin kitsen jikinsu da kusan 3% bayan makonni takwas na azumi na tsaka-tsaki a kowace rana. ⁸ ).

Amma yayin da azumi na lokaci-lokaci zai iya zama mai fa'ida da kansa, yana da tasiri musamman don taimaka muku rasa kitsen jiki da rage yawan kitse idan an haɗa shi da motsa jiki na yau da kullun. ⁹ ).

3. Ƙara abinci tare da matsakaicin sarkar triglycerides

Lokacin da aka zo ga rage cin abinci, matsakaicin sarkar triglycerides (MCT) na iya zama Grail Mai Tsarki. Wani bincike ya kwatanta cin man zaitun da na TCM kuma ya gano cewa man MCT ya yi fice a duka asarar kitsen jiki da asarar nauyi gaba daya.

A cewar masu binciken binciken, lokacin da aka haɗa shi tare da tsarin asarar nauyi na gaba ɗaya, man MCT yana rage yawan kitsen jiki, mai mai ciki, da mai visceral ( ¹⁰ ).

Tsarin narkewar MCTs kawai zai iya haɓaka metabolism ɗin ku da adadin mai da adadin kuzari da kuke ƙonewa ( ¹¹ ) ( ¹² ).

Baya ga taimaka muku ƙone mai, MCTs kuma suna taimaka muku:

• Samar da tushen wutar lantarki mai sauri ( ¹³ )
• Rage yunwa ¹⁴ )
• Inganta tsabtar tunani da aikin kwakwalwa ( ¹⁵ )
• Yana inganta narkewa ( ¹⁶ )
• Balance hormones ( ¹⁷ )
• Inganta juriya na insulin da matakan sukari na jini waɗanda ke da alaƙa da raguwar haɗarin nau'in ciwon sukari na 2 ( ¹⁸ )
• Yana inganta cholesterol ( ¹⁹ )

Yayin da kwakwa shine tushen tushen MCT (kimanin 55-65% na kitsen kwakwa yana fitowa daga MCT), akwai bambanci tsakanin cin kayan kwakwa da ƙara mai. MCT o MCT mai foda, wanda shine 100% matsakaicin sarkar triglycerides.

Don ƙarin bayani, kuna iya karanta labarin mai zuwa: Rage Nauyi Tare da Man MCT: Shin MCT Mai Taimakawa Ko Yana Hana Rashin Kitse?

4. Ba da fifikon horon ƙarfi

Ayyukan motsa jiki na zuciya da jijiyoyin jini galibi sune zaɓin da aka fi so idan ya zo ga rasa nauyi. Amma yayin da yake gudana akan injin tuƙi ko yin amfani da elliptical na iya taimaka muku ƙona ƙarin adadin kuzari, hanya mafi kyau don juyar da asarar nauyi gabaɗaya zuwa asarar mai shine ta horon ƙarfi na yau da kullun.

Horon ƙarfi, wanda kuma ake kira horon nauyi, yana taimaka muku haɓaka ƙwayar tsoka yayin da kuke rasa kitsen jiki lokaci guda ( ²⁰ ).

Nauyin jikin ku, ko lambar da kuke gani akan ma'auni, ƙila ba za ta canza sosai ba lokacin da kuke cinikin tsoka don wuce gona da iri.

Koyaya, wannan haɗin yana haifar da ingantaccen tsarin jiki. Kuma samun ƙarin tsokar tsoka na iya ƙara yawan adadin kuzarin ku - adadin adadin kuzarin da jikin ku ke ƙonewa yayin hutu ( ²¹ ).

Idan kun kasance sababbi ga horar da ƙarfi kuma ra'ayin yin amfani da injin nauyi yana da ban tsoro, kuna iya yin la'akari da ɗaukar mai horar da kai don nuna muku yadda.

5. Haɗa horon tazara mai ƙarfi (HIIT)

Babban horon tazara mai ƙarfi (ko HIIT a takaice) ya ƙunshi musanya tsakanin ɗan gajeren lokaci na matsanancin motsa jiki na zuciya tare da ɗan gajeren lokacin hutu.

Manufa na Ayyukan HIIT shine don haɓaka ƙimar zuciyar ku ta dabara ta hanyar ɗan gajeren fashewar motsa jiki mai ƙarfi ta yadda jikin ku ya haifar da lactic acid. Wannan lactic acid yana tare da adrenaline, wanda ke taimakawa ƙara yawan kitsen jiki ( ²² ).

Ayyukan HIIT kuma na iya taimakawa haɓaka juriya na insulin da haƙurin glucose ( ²³ ).

A matsayin kari, horarwar tazara mai ƙarfi na iya kaiwa kai tsaye hari mai mai visceral (ko mai ciki), ya danganta da ƙimar zuciyar ku.

Wani bincike-bincike ya nuna cewa yayin da HIIT ya rage yawan kitsen jiki da kitse a cikin maza da mata, kiyaye ƙarfin motsa jiki a ƙasa da 90% na matsakaicin bugun zuciyar ku na iya rage kitsen ciki musamman. ²⁴ ).

6. Samun isasshen barci

Samun isasshen barci (da kuma tabbatar da ingantaccen bacci) wani sashe ne da ba a manta da shi ba na wasa mai ƙona kitse.

Kamar yadda wani bincike ya nuna, rashin barci na iya lalata duk wani canje-canjen abinci da kuke yi ( ²⁵ ). Wannan saboda rashin samun isasshen barci na iya rage adadin adadin kuzari da jikinku ke ƙonewa kuma yana sa ku so ku ci abinci da yawa ta hanyar canza hormones da ke sarrafa yunwar ku. ²⁶ ).

Masu bincike daga wannan binciken kuma sun kalli nau'in asarar nauyi da mahalarta suka samu.

Sun gano cewa, yayin da dukkan mahalarta taron, wadanda suka yi barci sosai da kuma wadanda ba su yi barci ba, sun rasa nauyi, rabi na asarar nauyi yana cikin nau'i mai kitse lokacin da barci ya isa. Lokacin da mahalarta ba su yi barci ba, kawai kashi ɗaya cikin huɗu na asarar nauyi ya kasance a cikin nau'i na ainihin kitsen jiki ( ²⁷ ).

Takaitaccen bayani don rasa kitsen jiki

Duk da yake akwai abubuwa da yawa da za ku iya yi don rasa nauyi, mafi kyawun shawara game da yadda za ku rasa kitsen jiki shine haɗuwa da ƙananan ƙwayar ketogenic rage cin abinci tare da azumi na lokaci-lokaci, horar da ƙarfin yau da kullum, da motsa jiki na HIIT. Ba da fifikon ingancin bacci da haɓaka abinci da dabaru tare da Farashin MCT yana iya taimakawa.