Gengela Quintas: "Don rasa nauyi, abin da ya fi mahimmanci shine nauyi"

Gengela Quintas: "Don rasa nauyi, abin da ya fi mahimmanci shine nauyi"

Gina Jiki

Bayan nasarar “Slim down down” da “The girke -girke don rage nauyi har abada”, masanin kimiyyar magunguna a cikin abinci mai gina jiki Angela Quintas yayi bayani a cikin “Sirrin narkewar abinci mai kyau” yadda ake kula da tsarin narkar da abinci don rayuwa tsawon lokaci da mafi kyau

Muna cin aƙalla sau uku a rana, muna zaɓar abincinmu da sanin yakamata, muna gabatar da shi a cikin ramin baki, muna niƙa shi a cikin bakin mu, muna yi masa ciki da allura kuma muna jujjuya shi a cikin… Chemist gengela Quintas, ƙwararre a cikin abinci mai gina jiki, ya gayyaci a cikin littafinta «Sirrin narkewar abinci mai kyau» don fahimtar ta hanya mai sauƙi duk abin da ke bayan tsari mai mahimmanci kuma a lokaci guda wanda ba a sani ba cewa, ba zato ba tsammani, yana tasiri, kuma da yawa, idan ya zo ga rasa nauyi.

A zahiri, a cikin rage nauyi, a cewar masanin, ba wai kawai abincin da muka zaɓa ba, yadda muke dafa su da lokacin da muke cin su ke shafar su, amma batutuwa kamar lokacin da muka keɓe don cin abinci su ma sun dace. kaya ko don zuwa bandaki.

Ángela Quintas, wacce ta gudanar da ayyukanta na abinci mai gina jiki sama da shekaru 20, ta kasance mai ba da shawara mai gina jiki a cikin fina -finai ta Daniel Sánchez Arévalo, Pedro Almodóvar, Alejandro Amenábar ko Alejandro Rodríguez, da sauransu. Kuma tare da ita muna magana game da narkewar abinci, ba shakka, amma kuma game da maudu'in da ya mamaye ko'ina a farkon watanni na shekara: rasa nauyi.

Menene manyan kurakuran da muke yawan yi yayin ƙoƙarin rage nauyi?

Mafi munin abu shine mutane suna son rage nauyi da sauri. Wannan “yana ƙarfafa ni” ko “Ina so yanzu” ya zama ruwan dare. Wannan game da gaskiyar cewa a cikin shawarwarin farko sun tambaye ku "Har yaushe zai ɗauki nauyi?" yana da al'ada.

Wani kuskuren shine gaskiyar cewa sun zo da “madaidaicin nauyi a kawunansu. A koyaushe ina gaya musu cewa nauyin ba shi da mahimmanci, hakan muhimmin abu shine sanin yawan kitse da kake dashi a jikinka. Menene amfanin kai takamaiman nauyi idan abin da kuka rasa shine ruwa ko yawan tsoka sannan za ku sami sakamako mai sake dawowa? Wasu lokuta suna gaya muku cewa "Ina so in auna kilo hamsin-hamsin saboda nauyin nawa ne na saba." Don haka na tambaye su: “Amma tun yaushe kuka auna hakan? Idan kun auna shekarun ashirin da suka wuce, abin da kuke tambaya yanzu baya da ma'ana »…

Sabili da haka, gaggawa lokacin ƙoƙarin rage nauyi da samun nauyin “riga -kafi” da muke so mu kai a ko a'a galibi kuskure ne na yau da kullun. Kuma a gare ni mafi munin.

Amma to yaushe ne yakamata ku taka birki akan rage nauyi?

Wani lokacin ina ba da shawara ga mai haƙuri da ya daina rage nauyi saboda ya riga ya kasance cikin madaidaicin adadin mai ko kuma saboda nazarinsa yana nuna yanayin lafiya kuma yana gaya min cewa yana son ya ƙara yin asara. Amma ba daidai bane kuma wani lokacin irin wannan buƙatun yana faruwa saboda suna tuntuɓar sanannen “tebura” waɗanda ke nuna wani nauyi dangane da tsayi ko saboda suna lissafin Jikin Mass Index. Gaskiya ne manhaja ce da muka yi amfani da ita na dogon lokaci amma yanzu ba ta da ma'ana saboda idan kuna da yawan tsoka, yana iya yiwuwa ku yi nauyi da yawa, amma hakan ba yana nufin dole ne ku rasa nauyi dole.

An fi fahimtar wannan da misali. Idan muka auna fitaccen ɗan wasa, wataƙila ma'aunin jikinsu yana da girma, amma hakan ba yana nufin dole ne su rage nauyi ba, amma ƙwayar tsokarsu tana da nauyi sosai kuma hakan yana sa ma'aunin ya yi girma. Amma gaskiyar ita ce idan kun gan shi kuma idan ya yi bincike kamannin sa suna da kyau, yawan kitse ya yi ƙasa kuma bayanan sa daidai ne.

Don haka menene ake amfani dashi yanzu don auna ko kuna buƙatar rage nauyi?

Waɗannan alamomi ne waɗanda suke da sauƙin lissafin amma abin da muke amfani da su yanzu da yawa shine injinan ƙoshin lafiya. Abin da suke yi shi ne cewa suna aika sigina kuma abin da suke yin rikodin shine yawan ƙwayar tsoka da kuke da kuma yawan kitse da kuke da kuma a wane yanki aka sanya su. Hanyoyin ci gaba da yawa ma sun fito. Yanzu muna da sabbin hanyoyin da za mu iya sanin ainihin silhouette ku kuma muna iya ganin yadda aka sanya bayanku, ma'aunin ku. Kuma irin wannan injin yana da kyau sosai don yin kwatancen, wato zan iya yin wannan sikirin lokacin da kuke auna kilo 80 sannan ku sake maimaitawa idan kuka auna kilo 60, alal misali, sannan ku yi abin rufe fuska. Wannan yana da kyau a hango don a wasu lokuta mutane da yawa suna cewa ba sa lura da asarar nauyi kuma ba sa yin kauri. Don haka, wannan yana taimaka musu ganin ainihin canje -canjen da suka faru a jikinsu.

Menene zai faru lokacin da muka rasa nauyi da kan mu ko muka hau kan abincin mu ta amfani da bayanai daga nan ko can?

Akwai hanyoyi biyu don bakin ciki. A gefe guda, akwai na mutumin da ke rage nauyi kuma idan sun haɗu da wani suna tambaya: "Me ya same ku?" (a wannan yanayin yana iya yiwuwa abin da kuka rasa shine yawan tsoka da ruwa). Kuma a ɗayan, akwai waɗancan mutanen da ke rage nauyi kuma suna karɓar tsokaci kamar: «Yaya kuke da kyau! Me kuka yi don samun sa? Wannan shine bambancin.

Lokacin da kuka rasa nauyi, abu na farko da yakamata kuyi la’akari da shi shine ku inganta lafiyar ku da nazarin ku, hakan rage kitsen visceral Kuma rage cholesterol idan yana da girma… Wannan shine mafi mahimmanci saboda idan abin da za ku yi shine rage nauyi a farashin nazarin ku yana yin muni kuma ku rasa ƙwayar tsoka ko ruwa, wannan ba zai rama ku ba ko zuwa jikin ku saboda ba za ku sami lafiya ba kuma za ku yi fuska mara lafiya.

Baya ga bayyanar jiki, waɗanne alamu ne ke nuna cewa muna buƙatar rage nauyi?

Binciken yana da mahimmanci. Misali, haemoglobin glycosylated yana gaya mani yadda wataƙila zan zama mai ciwon sukari ko bayanin lipidic (cholesterol, triglycerides…) shima yana nuni. Ko, alal misali, transaminases, wanda yana iya nuna cewa ina da hanta mai kitse ko kuma baya aiki yadda yakamata. Amma akwai alamar abin da ke da mahimmanci, wanda shine ƙirar ƙirar visceral, wanda ke ba da bayanai akan kitsen da aka sanya tsakanin viscera na mu. Wannan kitse yana da alaƙa da nau'in ciwon sukari na 2, ciwon na rayuwa kuma idan muna da madaurin kugu sosai kuma mun ga yana da hanji mai ƙarfi kuma yana ba da jin cewa kitse yana cikin ciki, a can dole ne mu yi maganinsa.

Hakanan wata alama ce yayin da wasu mutane ke jin zafi a gabobin (a gwiwoyi, musamman) saboda hakan yana hana ku zuwa yawo ko motsa jiki saboda gwiwa yana ciwo da. Tun da ba ku motsa jiki, ba za ku iya jin daɗi ba kuma hakan yana sa ku shiga cikin madauki ko ta yaya.

Shin zai yiwu a yi asarar nauyi mai nauyi? Wani lokaci muna son cire kadan daga wani sashi, amma ba daga wani ba….

Gaskiyar ita ce, ba za ku iya zaɓar inda kuke son rage nauyi daga gare ku ba. Amma gaskiya ne idan ina da kitse na cikin gida dole ne in yi amfani da motsa jiki don rasa wannan yankin. Akwai ma wadanda suka ci gaba ta hanyar tiyata na kwaskwarima, wanda kuma ke taka rawa.

Mata ma suna da nakasa, wanda shine tasirin canjin hormonal… Shin za ku iya rage nauyi yayin menopause?

Lokacin da mace tana ƙanana, ana sanya kitse akan kwatangwalo da gindi, amma idan ta tsufa kuma ta kusanci mazaje abin da ke faruwa shine hormones na mata ya fara raguwa kuma an fara sanya kitse a wata hanya, ta wata hanya kusa. zuwa hanyar da aka sanya shi a yanayin maza: za mu fara rasa kugu kuma mu sami ciki.

Amma kuna iya rage nauyi lokacin da menopause ya zo. Gaskiya ne cewa wannan mutumin yana cikin lokacin da wannan tsarin ya zama mai rikitarwa, tunda ya zama dole don halartar abinci ta hanya mafi ƙima. Kuma kuma, idan shekaru suka shude, ikon gina tsokoki yana raguwa saboda cutar da ake kira sarcopenia. Wannan yana rage metabolism na asali, wanda shine abin da aka kashe azaman tushe kuma wanda ya dogara kai tsaye akan ƙwayar tsoka. Kuma sakamakon shine a ƙarshen ranar kashe kuzari yana ƙasa kuma sha'awar motsawa ƙasa ce. Waɗannan su ne abubuwan da dole ne a yi la’akari da su, amma tabbas za ku iya.

Decalogue don farin ciki na hanji

• Guji yin amfani da kwayoyi masu kumburi (ibuprofen), cortisone, acetylsalicylic acid, da omeprazole.
• Kada ku ɗauki maganin rigakafi ba tare da takardar sayan magani ba kuma idan kun yi, ku bi su tare da probiotic don kare microbiota.
• Kar ku manta da fiber a cikin abincin ku: shine abincin ƙwayoyin ku
• Yi lokacin tukunya ya zama al'ada
• Rage sukari da abincin da aka sarrafa sosai
• Ku ci abinci iri-iri masu ɗimbin 'ya'yan itatuwa, kayan marmari, legumes, madarar alkama duka, furotin mai ƙarancin mai, man zaitun ...
• Kada a shagaltu da yawan tsafta
• Kada ku zagi fats
• Kar ku sha taba
• Ci gaba da nauyin ku