Sida Loo Yareeyo Dufanka Caloosha: 5 Talaabo oo Sax ah

 

Caloosha oo buuran waa dhibaato caadi ah oo dad badan ku dhibta, waxaana lagu xidhiidhsan karaa cudurrada wadnaha, sonkorowga, iyo dhibaatooyin kale oo caafimaad. Laakiin ha welwelin! Waxaa jira hab fudud oo lagu yareeyo dufanka caloosha, adigoo raacaya talaabooyinkan cilmi-baaristu xaqiijisay.

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1. Xulo Cunto Caafimaad Leh

Cuntooyinka aad doorato waa furaha.

• Khudradda, miraha, digirta: Waxay kaa caawinayaan inaad dareento buuxnaan muddo dheer.

• Yaree carbohydrates-ka la warshadeeyay: Sida rootiga cad iyo macmacaanka oo dufanka caloosha kordhiya.

• Borotiin ku filan: Kalluunka, digaaga, iyo lowska waxay kordhiyaan gubashada kalooriyada.

Cilmi-baaris: Fiber-ka iyo protein-ku waxay kaa caawinayaan dhimista miisaanka caloosha (Slavin, 2013; Leidy et al., 2015).

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2. Jimicsi Maalinle ah

Jimicsigu waa saaxiibkaaga ugu weyn ee caloosha caafimaad qabta.

• Cardio: Socodka degdega ah, orodka, dabaasha, ama baaskiilka waxay gubaan dufanka caloosha.

• Tababarka xoogga: Kor u qaadista murqaha waxay kordhisaa gubashada kalooriyada xitaa marka aad nasanayso.

Cilmi-baaris: Jimicsiga joogtada ah wuxuu si cad u yareeyaa dufanka caloosha (Ross et al., 2000; Hunter et al., 2010).

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3. Ka Hortag Stress-ka iyo Hurdo Kafiican

Hormoonka stress-ka (cortisol) wuxuu kordhiyaa dufanka caloosha.

• Farsamooyinka dejinta stress-ka: Yoga, neefsasho qoto dheer, ama meditation.

• Hurdo kugu filan: 7–9 saacadood habeenkii.

Cilmi-baaris: Hurdo la’aantu waxay kordhisaa rabitaanka cuntada iyo kaydinta dufanka (Nedeltcheva et al., 2010).

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4. Ka Fogow Cabitaanka Sonkorta Leh

Cabitaanka macaan ee la warshadeeyay wuxuu si dhaqso ah u kordhiyaa dufanka caloosha.

• Cab biyo, shaah aan sonkor lahayn, ama biyo la carbonated ah.

Cilmi-baaris: Sonkorta la cabbo waxay si toos ah u kordhisaa dufanka caloosha (Mann et al., 2007).

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5. Joogtee Nidaamka

Ha filanin natiijo hal maalin ama hal todobaad. Joogteynta waa furaha.

• Samee jadwal cunto caafimaad leh iyo jimicsi.

• La soco horumarkaaga si tartiib-tartiib ah.

Cilmi-baaris: Joogteynta iyo dulqaadku waa waxa ugu muhiimsan ee lagu gaaro natiijo waarta.

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Tixraacyo:

1. Slavin, J. (2013). Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients, 5(4), 1417–1435.

2. Mann, J. I., et al. (2007). Dietary carbohydrate: role in obesity and metabolic health. BMJ, 335(7635), 1134–1137.

3. Leidy, H. J., et al. (2015). Higher protein intake preserves lean mass and satiety during weight loss. Obesity, 23(2), 387–394.

4. Ross, R., et al. (2000). Reduction in obesity and related comorbid conditions after diet-induced or exercise-induced weight loss. Ann Intern Med, 133(2), 92–103.

5. Hunter, G. R., et al. (2010). Resistance training conserves fat-free mass and resting energy expenditure following weight loss. Obesity, 18(5), 867–873.

6. Nedeltcheva, A. V., et al. (2010). Sleep curtailment is accompanied by increased intake of calories from snacks. Am J Clin Nutr, 92(2), 413–419.