Rashin Lalacewa Yana Da Mahimmanci ga Mutum da Arthritis
Haɗin Weightbearing Ɗauki Ƙarƙashin
Yin nauyi, ko da maƙalari, yana tasiri da ɗakunan da za a iya ɗaukar nauyi kuma zai iya ƙara yawan ciwon da ke hade da ciwon maganin. Bincike ya nuna cewa, a lokacin tafiya, da kwatangwalo, gwiwoyi, da yatsun kafa suna ɗaukar sau uku zuwa sau 5 nauyin jikin mutum. Kowane laban mutum yana da nauyi, 3 zuwa 5 fam na karin nauyin an kara wa kowane gwiwa yayin tafiya.
Yawan bambanci, asarar nauyin kilo 10 na gaske yana taimakawa sauƙaita 30 zuwa 50 na ƙarin damuwa akan ɗakunan.
Ga mutanen da ciwon wariyar launin fata, karin nauyin nauyin nauyin haɗin gwiwa da kuma haifar da ƙara ƙonawa da ciwo. Osteoarthritis, irin ciwon daji da cututtukan fata, yafi kowa yawan mutane. Nazarin ya nuna cewa rasa karin nauyin ya rage haɗari don tasowa daga osteoarthritis. Rashin nauyi zai iya taimakawa jinkirin cigaba da ciwon maganin ƙwararru.
Lissafin Lissafin Lissafi
Ba a ƙara amfani da ma'aunin gargajiya da nauyin sutura ba bisa ka'idoji na Ƙungiyar Kula da Lafiya ta NIH (NIH) don fassara da maganin kisa da kiba. Kima na ƙima ya ɗauki:
- Ƙididdiga ta jiki (BMI)
- ƙuƙwalwar waƙar
- abubuwan haɗari ga cututtuka
- yanayi dangane da kiba
BMI tana daidaita nauyin mutum a cikin fam wanda aka raba ta tsawo a cikin inci-hamsin, haɓaka ta 704.5.
Nauyin kiba an bayyana shi a matsayin BMI na 27.3 bisa dari ko fiye ga mata da 27.8 ko fiye ga maza. An bayyana asali a matsayin BMI na 30 ko fiye. BMI na 30 shi ne daidai da nauyin kilo 30.
- Yadda za a auna nau'in nau'i na jikinka (BMI) da Waist Circumference
Tips don Lalacewar Rashin Gyara
Yayin da ake yin la'akari da yadda za a yi la'akari da yadda za a yi la'akari da yadda za a yi la'akari da hasara da kuma cin abinci, dole ne mu kasance masu gaskiya.
Shirye-shiryen abinci na Fad da ma'aunin asarar hasara ba kawai ba ne kawai amma zai iya zama rashin lafiya, rashin daidaituwa, kuma ya ƙare jiki na muhimman abubuwan gina jiki. An kiyasta kimanin kashi 95 cikin dari na masu mutuwa da suka rasa nauyin nauyi a kan nauyin hasara mai saurin nauyi ya dawo da nauyin a cikin shekara guda. Dabarar ta sauƙi. Don rage nauyi, dole ne ku ƙone calories ta hanyar ko dai:
- rage yawan abinci
- ƙara yawan makamashi ta hanyar motsa jiki na yau da kullum
Anyi aiki na jiki a kan mafi yawan lokuta ko mako na mako. Baya ga bayar da gudunmawa ga asarar nauyi, motsa jiki:
- ƙarfafa aboki da kasusuwa
- lowers saukar karfin jini
- inganta tsarin jijiyoyin jini
Yin tafiya a mil guda mai konewa kimanin calories 100. Aikin lambu na tsawon minti 30 zuwa 45, lambun raking na tsawon minti 30 da sauran ayyukan al'amuran suna ƙone kimanin 150 adadin kuzari.
- Menene Yake Yarda Mutane da Girman Arthritis?
Ku ci abinci marar daidai
An bada shawarar cewa mutane su ci lafiya guda uku, abinci mai kyau kuma su guje wa rashin lafiya a tsakanin abincin abinci. An kuma bayar da shawara cewa ku rage yawan abincin mai da abincin nasu kuma ku kula da abubuwan da ake bukata na gina jiki, kamar:
- alli
- zinc
- potassium
- fiber
- bitamin D, B12, da E
Yanke caloric cin abinci ta 500 calories a rana kowace rana zai haifar da asarar wani laban a mako. Yanayin dacewa don raguwar kashi 10 cikin nauyin jiki shine watanni 6 na jiyya, tare da asarar 1 zuwa 2 fam a mako.
- 15 Maganganun yau da kullum game da Asarar Kasa, Gina Jiki da Abinci
Tips don cin abinci lafiya
Shawarar cin abinci mai kyau:
- Ku ci kawai kiwo nama a cikin ƙananan ƙwayoyi, ko kuma jan nama tare da kaji da kifi kamar madadin.
- Kashe mai da fata.
- Cook ta hanyar motsawa, dafa, yin burodi, ko microwaving; kauce wa frying.
- Ku ci ganyayyaki da baƙar fata da yogurt; daskararre yogurt maimakon ice cream; sha ruwa ko 1% madara.
- Abincin kirki na da lafiya kuma mai gamsarwa kamar gurasa, shinkafa, dankali, da naman alade; kada ku ƙara naman alade ko man shanu.
- Kwakwalwan kwamfuta, cookies, da wuri, pies ya kamata a maye gurbin da 'ya'yan itatuwa, kayan lambu, da kuma lowfat abinci.
- Yi amfani da kayan yaji / kayan lambu zuwa dandano abinci maimakon man shanu da kuma kayan ado.
- Je haske don kayan zaki kamar mala'iku abinci, gelatin, ko salatin 'ya'yan itace.
- Ruwan shan ruwa shine wata mahimmancin taimako ga waɗanda suke ƙoƙarin rasa nauyi. Ana shan giya na ruwa zuwa 6 zuwa 8 na huɗa na ruwa a kowace rana baya ga sauran abubuwan sha. Ruwan shan ruwa yana da lafiya kuma yana taimakawa wajen kawar da ci.
- 12 Tips don fara cin abinci lafiya
Balance mai mahimmanci ga rasa asarar nasara
Babban mahimmanci ga asarar hasara shine neman daidaituwa a tsakanin motsa jiki da cin abinci mai kyau wanda zai iya taimakawa wajen rage yawan calories - amma a dacewa, rashin daidaituwa don hasara mai nauyi zai kasance ta hanyar sabuwar rayuwa mai kyau.
- Shawara ga Mutane da Arthritis Game da Asarar Nauyin
Sources:
Harshen Jagoran Jagora da Hanyoyin Gudanarwa, MedicineNet.com
Sashin lafiya mafi kyau ne kawai Nisan Goma guda goma, Reader's Digest, Oktoba 1997.