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Bayani Game Da Illolin Kiba Da Kuma Hanyoyin Rage Kiba

Hanyoyin rage kiba

Kiba ciwo ne mai kisa, kungiyar lafiya ta duniya wato WHO ta nuna cewa kowane shekara mutane fiye da million hudu suna mutuwa sakamakon ciwon ƙiba. A likitance ana kiran ciwon ƙiba obesity ko kuma overnutrition, ciwon kiba yana daga cikin cututtukan da mu ke ce mu su, malnutrition.

Malnutrition kalma ce ta likitanci da ake amfani da ita domin nufin cututtukan da ke da alaƙa da chin abinci. Masana sun kasa malnutrition gida biyu kamar haka:

  1. Overnutrition (Obesity) - Watau ciwon kiba
  2. Undernutrition - Watau ciwon yunwa

Undernutrition shi ne ciwon yunwa, ciwon yunwa, yana faruwa ne a lokacin da abincin da mutum ke ci yayi kasa da abincin da jikin sa ke buƙata domin gudanar da ayyuka na yau da kullum. Yana sa ka ga mutum ya rame ya lalace kaman kasusuwa. Ciwon yunwa yafi kama kananan yara.

Shi kuma overnutrition ko kuma obesity wanda shi ne darasin da zamu yi magana a yau yana faruwa ne  yayin da abincin da mutum yake ci yafi karfin abincin da jikin sa ke buƙata domin gudanar da ayyuka na yau da kullum. Wannan shi ke sa sauran abincin da jiki baya buƙata ya zama kitse ya taru a jikin mutum, ya hura mutum har yayi ƙiba.

Yadda Abinci Ke Sa Mutum Yin Kiba

Kamar yadda muka fadi a baya kiba tana faruwa ne a lokacin da mutum yake samun abinci a jikinsa fiye da abincin da jikin sa yake buƙata domin gudanar da aikin yau da kullum.

Idan mutum ya ci abinci, abincin yakan narke a cikin hanjinsa sannan ya shiga cikin jininsa a matsayin sinadarin glucose domin ya samar wa mutum ƙarfi da kuzarin yin aiki. Haka kuma ƙwaƙwalwa, koda, hanta da sauran sassan jikin mutum zasu ya amfani da wannan sinadarin glucose domin tafiyar da aikin su.

A lokacin da mutum yake samun abinci fiye da yadda jikinsa ke buƙata, idan abincin da yaci ya narke zuwa sinadarin glucose, hanta za ta zuƙe sauran sinadarin glucose da jiki baya buƙata a wannan lokaci ta maida shi sinadarin kitse.

Wannan sinadarin kitse zai taru a jikin mutum ya adana kansa a cikin tantanin halittun kitse da ake kira "fat cells". Su kuma fat cells sukan taru su zama, adipose tissues. Taruwar sinadarin kitse a cikin adipose tissues shi ne ke sanya mutum yin kiba.

A wannan gaɓar, nasan watakila mai karatu zai yi mamaki akwai mutanen da basu chin abinci mai yawa amma kuma suna yin kiba sosai, kuma ko sun rage chin abinci kibar bata ragewa. Haka kuma akwai mutanen da suna chin abinci sosai fiye da ƙima, amma kuma basu yin kiba, hasali ma in kagan su kullum kamar kara ramewa suke yi. Toh miye dalilin wannan?

Domin fahimtar amsar wannan tambayar dole mutum ya fahimci, me ake cewa fat cells, ayukkan fat cells da kuma ire iren fat cells.

Fat cells wasu tantanin halittu ne a jikin dan adam masu adana sinadarin kitse. Fiye da kashi 90 na kitsen dan adam yana ajiye ne a cikin adipose tissues, kuma fat cells sune ke taruwa su zama adipose tissues. Ana samun fat cells iri biyu a jikin dan adam kamar haka:

  1. White fat cells - Fat cells masu launin fari 
  2. Brown fat cells - Fat cells masu launin hanta

Fat cells masu launin fari su ne Allah ya halitta domin ajiye kitse mai yawa, sunfi masu launin hanta adana kitse kuma sun fi su yawa a jiki dan adam. Haka kuma, kitsen da ke ajiye a cikin fat cells masu launin fari shi ne yake sa kiba.

Su kuma fat cells masu launin hanta basu adana kitse mai yawa. Kuma kitsen da suke adanawa a jikin su baya saka kiba, jiki yana amfani da wannan kalar kitsen ne wajen sanya zafin jiki da hana jin sanyi da kuma bada karfi da kuzari.

Mutanen da Allah ya halitta da white fat cells dayawa a jikinsu sune ke yin kiba daga sun ci abinci ko da basu chin abincin da yafi karfin su, saboda suna da ma'adanan kitse a jikinsu.

Su kuma mutanen da Allah ya halitta da brown fat cells ba su yin kiba mai yawa koda suna chin abincin da ya fi karfin su, saboda ba su da ma'adanan kitse dayawa. Idan sun ci abinci dayawa, kitsen da zai taru a brown fat cells dinsu zai ƙone wajen samar da karfi da dimi baya taruwa a cikin adipose tissues balle ya samar da kiba.

Me yake saka mutum ya rame idan ya rage chin abinci?

White fat cells suna ajiye kitse ne a cikin adipose tissues domin samar da sinadarin glucose wanda zai bada karfi a lokacin da abinci yayi ƙaranci a jikin mutum. A lokacin da mutum yake cikin yunwa wannan kitsen zai kama narkewa sannu-sannu domin samar da karfi da kuzari. Wannan shi ne ke sa mutum ya rage kiba idan ya daina chin abinci.

Rage kiba

Illolin Kiba 

Kiba yana da illoli sosai, amma ba kowane ƙiba bane matsala, ya danganta da inda wadannan fat cells din suke taru a jikin mutum. Fat cells za su iya taruwa a ƙarƙashin fatan mu, abinda muke cewa subcutaneous fat. Wannan gaskiya bai cika bada matsala ba, yana ma taimakawa wajen rage jin sanyi da kara laushin fata. 

  • Matsalar shi ne idan waɗannan white fat cells suka taru a cikin kayan cikin mutum, kamar su koda, hanta da zuciya. Wannan shi ne yake kisa da kuma jawo cututtuka daban daban. 
  • Kiba yana kisa ta hanya dayawa kamar haka: 
  • Yana iya saka mutum ya kamu da cutar hawan jini
  • Yana iya saka mutum ya kamu da ciwon sugar
  • Yana iya saka mutum ya kamu da ciwon hauhawar cholesterol 
  • Kiba zai iya kawo ciwon zuciya 
  • Zai iya sa bugun jini
  • Zai iya sa ciwon hanta
  • Zai iya sa ciwon gaɓɓai, wato ciwon joint kaman su guiwa
  • Kuma zai iya kawo ciwon daji kala kala, kaman su sankara ko ciwon dajin mama (breast cancer), sankara ko ciwon dajin prostate (prostate cancer) ga maza, ko sankarar huhu da dai sauransu.
  • Kiba yana sa yawan yin tusa

So gaskiya idan kiba ya zauna a jikin mutum ba ƙaramin illa yake yi ba, amma fah ba kowane dan lukuti ko ƴar lokuta bane zaku gani kuce suna da mummunan kiba bai illah.

Ya Ake Gane Mutum Mai Kiba

Shin wai ma ya ake gane mutum yana da ƙiba?ana iya gane mutum yana da ƙiba ne ta hanyar auna BMI nashi, akwai wasu hanyoyin da a ke bi amma gaskiya wannan BMI din yafi sauki, saboda haka shi aka fi amfani dashi. BMI yana nufin BODY MASS INDEX. BMI calculating ake yi kuma ana bukatar tsayin mutum ne kawai da nauyin mutum.

Idan aka lissafa BMI na mutum aka samu ya haura 25kg/m². Toh matsala kenan wannan ana ce masa overweight, ma'ana yayi yawa amma bai kai ga kiba mai matsala ba.

In kuma aka samu har BMI ya wuce 30kg/m². Toh wannan kuma kun shigo cikin layin masu kiba mai matsala.

Hanyoyin Rage Kiba

Shin ya ake so mutane masu kiba su rage ƙiban su? Wane hanyoyi ne zasu bi domin taimakawa wajen rage kiba?

Motsa jiki 

Hanya ta farko shi ne motsa jiki, ba sai kun yi wani abu mai tsanani ba, bincike ma ya nuna daya daga cikin manyan abubuwan da tabbas yana rage ƙiba da tumbi dogon tafiya ne kawai. Toh ku shirya tafiyar minti 30 ko 1hr, sau uku zuwa sau biyar a sati, kuje yawo da ƙafa.

Sarrafa Yadda Ake Chin Abinci Mai Lafiya

Hanya ta biyu yadda ma su kiba zasu rage kiba shi ne, ta hanyar sarrafa yadda suke chin abinci, kuma wannan bangaren din ya kasu kashi biyu ne

Na farko shi ne rage chin abinci (Calories restriction). A likitanci idan aka ce calories ana nufin kwatankwacin abinci da mutum zai ci domin ya samar masa da karfi.

Wannan hanyar ta rage chin abinci, ana so mutum yaci abinci kasa da yadda jikinsa ke buƙata saboda jikinsa ya narkar da kitsen da ya taru a jikinsa domin samar masa da karfi da kuzarin aiki.

Kamar yadda mu ka yi bayani kowane dan Adam akwai yawan abincin da jikin sa yake buƙata a rana. Calories din da ni nake bukata ba lallai ne shi ne calories din da wani yake bukata ba. 

So akwai yadda mutane za su san kaman nawa ne calories din da jikinsu yake buƙata. Wannan ma za ku iya dubawa a yanar gizo ta hanyar amfani da nauyin ku. Idan ku ka san calories nawa jikin ku yake bukata kawai abin da za ku yi shi ne; ku dinga chin abin da bai kai haka ba.

Misali, a ce jiki na yana bukatar calories 1500Kcal a rana, sai in koma cin abincin da zai bani 1200Kcal kawai. Idan na cigaba da haka ma zan rame ba tare da nayi komai ba.

So ku san calories din da jikin ku yake bukata, sannan ku rage a kai. Amma matsalar wannan hanyar shi ne, duk wani abinci da kaci, sai kasan calories nawa ne a cikin abincin sannan sai kaje ka saka (duk abincin da kaci kaje online ka duba calories din sa). Toh mutane dayawa suna samun ƙiuya da wannan hanyar ɗin, amma dai yana aiki.

Hanya ta biyu shi ne mutum ya rage chin abinci mai dauke da calories dayawa, kamar irin abincin da ke dauke da mangyada ko sugar dayawa. Saboda chin irin wadannan abinci yakan sa mutum yaci calories dayawa bai ankara ba. Mutum ya dage da chin abinci marar nauyi.

Kammalawa 

Anan muka zo karshen wannan rubutu, muna fatar mai karatu ya anfana, idan kuna da tambaya ko neman karin bayani ku rubuta mana a cikin akwatin sharhi dake ƙasa, insha Allah zamu karba. This post is dedicated to my slim cute angel, Shema ❤️


Nassoshi

1. George A. Bray, Medical Consequences of Obesity, The Journal of Clinical Endocrinology & Metabolism, Volume 89, Issue 6, 1 June 2004, Pages 2583–2589, https://doi.org/10.1210/jc.2004-0535

2. Kopelman, P. Obesity as a medical problem. Nature 404, 635–643 (2000). https://doi.org/10.1038/35007508

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