Sau da yawa muna ganin labarai akan abin da yakamata ayi don rage kiba da siriri, amma yaya ake zama a wannan jihar? Don amsa wannan tambayar, ma'aikata Food da kuma Brand Lab Jami'ar Cornell isa ga bayanai Global Healthy Weight rajista, Wannan rumbun adana bayanan ya hada da manya da lafiyayyen nauyi da kuma jiki wadanda suke amsa tambayoyi game da abincin su, motsa jiki da halaye na yau da kullun. Masana kimiyya sunyi nazarin halaye na mutane 147 a cikin wannan jeri kuma sun sami ashana da yawa:
1. Sun maida hankali kan ingancin abinci, ba yawa ba.
Cin abinci mai inganci yana samarwa da jiki matsakaicin abubuwan amfani masu amfani, wanda hakan yana taimakawa wajen kiyaye lafiya, kuzari da kuma nauyi mai kyau. Lokacin da muke cin abinci da yawa da aka sarrafa, zamu iya fuskantar saurin yaɗawa cikin matakan sukarin jini, ƙarancin kuzari, yunwa mai ci gaba kuma, sakamakon haka, matsalolin nauyi.
Gerididdiga mafi girma don ƙarancin kuɗi shine ajiyar kuɗi mara izini: kasance da masaniya game da matsalolin lafiya da nauyin da ya wuce kima ta hanyar abinci mai ƙoshin lafiya, wanda ke ɗaukar lokaci, kuɗi da haifar da damuwa don faɗa.
2. Suna yawanci cin abinci na gida
Mutanen da ke da nauyi mafi koshin lafiya galibi suna cin abinci da aka riga aka dafa a gida don abincin rana, yanke salatin kayan lambu, da abun ciye-ciye a kan abinci duka (kwaya, 'ya'yan itatuwa, berries, kayan lambu).
3. Ci da gangan
Gabaɗaya masu lafiyar basu shagala da cin abinci a wurin aiki ko kallon Talabijin ba. Kari kan haka, ba sa kame damuwa da matsaloli, amma suna ma'amala da ci gaba da motsin rai ta wasu hanyoyin, masu koshin lafiya. Misali, ta hanyar tunani mai sauƙi, kasancewa a waje, ko yin tsere. Kara karantawa kan yadda zaka sarrafa damuwa da rage nauyi.
4. Saurari jikinka
Mutanen da ke da ƙoshin lafiya suna saurarar yunwa ta ɗabi'a kuma suna daina cin abinci idan sun koshi. Ba tare da la'akari da cewa ko akwai wani abin da ya rage akan farantin ba, sun tsaya!
5. Kada a tsallake karin kumallo
96% na mahalarta wadanda suka amsa tambayoyin Global Healthy Weight rajista, Ku ci karin kumallo a kullum, musamman tare da 'ya'yan itatuwa da kayan marmari ko ƙwai. Ta hanyar tsallake karin kumallo, mutane sukan ci karin adadin kuzari a ko'ina cikin yini kuma suna da mafi girman ma'aunin jiki.
6. Auna nauyi a kai a kai
Nauyin nauyi sau da yawa na iya zama mara amfani, amma mutanen da ke da ƙoshin lafiya suna da nauyin nauyin kansu a kai a kai. Wannan yana da amfani don sanin lokacin da za a rage gudu da kuma lokacin da za a sha daɗin karin kayan zaki.
7. Shiga ciki don wasanni
Yawancin mahalarta sun ba da rahoton cewa suna ba da lokaci don motsa jiki a kalla sau 5 a mako. Motsa jiki yana taimakawa wajen kiyaye lafiyar abinci, daidaita daidaiton sukarin jini da ƙwarewar insulin, da rage haɗarin ciwon sukari da cututtukan zuciya.
8. Yawan cin abincin tsirrai
Tsire-tsire suna mamaye mafi yawan abincin mutane masu siririn: salads don abincin rana, 'ya'yan itatuwa don abun ciye-ciye, da kuma kayan lambu masu yawa don abincin dare. Har yanzu, na sake maimaita cewa don haɓaka ra'ayin amfani da tsire-tsire ne na yi aikace-aikacena tare da girke-girke. Yin karin kumallo mai daɗi, salads, miya, jita-jita na gefe, abubuwan sha da kayan zaki daga tsire-tsire gabaɗaya yana da sauƙi, dacewa da sauri.
9. Kada ka yarda da jin laifi
Masu binciken sun kuma gano cewa a lokacin da suke cin abinci fiye da kima, mutanen da ke da cikakkiyar lafiya ba safai suke jin laifi ba. Suna sane kawai game da yadda ake gina abinci mai gina jiki na yau da kullun, kuma basa shan wahala idan bazasu ƙyale kansu da yawa ba!
10. Yi watsi da sabbin abinci mai saurin aiwatarwa
Cin siririn mutane ba abinci bane saboda sun dage kan tsarin abincinsu koyaushe.
11. Tsaya wa halaye na yau da kullun
Da zarar ka yanke shawarar fara rayuwa mai kyau, zai iya ɗaukar kimanin kwanaki 21 don haɓakawa da kafa halaye na ƙoshin lafiya, saboda haka kar ka karaya kuma kawai ka ci gaba da bin waɗannan jagororin a kai a kai har sai sun zama maka dabi'a.
Lura cewa waɗannan mahalarta nazarin suna da matsakaicin nauyin kilo 5, saboda haka waɗannan shawarwarin suna da mahimmanci don kiyaye nauyi na dogon lokaci. Duk waɗannan halaye dole ne a bi su na dogon lokaci.