Gabatarwa
Ƙiba na nufin adadin kitse da ya wuce yadda ya kamata wanda ke haddasa illa ga lafiya.
Mata da dama suna ɓata lokacinsu me tsada kan neman hanyoyi da za su rage ƙiba wanda wasu hanyoyin masu ɓullewa ne amma wasu kuma masu illa ne ga lafiya. Babban dalilin zaɓen wannan batu ana ganin kiba ba wai kawai lafiyar jiki ba, har ma tana shafar ƙwalliya (skin, fata), saurin tsufa, ƙwarewar rayuwa (self-esteem) da yanayin zamantakewa duka ta shafa, wanda mata su suka fi faɗawa wannan damuwar.
Tsarin abinci (Sample Diet Plan) da hujjojin likitoci:
Babban matakin rage ƙiba shi ne tsarin abinci. Abubuwan da muke ci suna da matuƙar tasiri a lafiyar mu ciki kuwa har da ƙiba. Liitoci suna ba da shawarar rage cin abinci mai nauyi musamman da daddare da kalori sannan a ci abinci mai gina jiki kuma a motsa jiki akai‑akai.
A guji abinci mai mai yawa (fried foods) da sukari mai yawa da kayan soda da snacks masu kayan sukari/refined carbs da abinci mai giya ko sinadarai.
Abincin gwangwani:
Rage ƙimar kalori a kullum da kusan 500 kcal daga ƙimar da jiki ke buƙata zai sa a rasa kusan kilo 0.5 a mako. Wannan shi ne shawarar likitoci da masana abinci.
Motsa jiki: akalla mintuna 150 na motsa jiki mai matsakaici a mako + ƙarin motsa jiki na ƙarfi biyu zuwa uku a mako.
Tattaunawa yana da matuƙar muhimmanci don jin kalmomin ƙarfafawa.
Canjin rayuwa na iya zama mai ɗorewa idan an samu tallafi daga iyali da abokai da al’umma. Tsarin abinci da motsa jiki wanda ya dace da al’adu da abin da ake samu a gida.
Ƙalubalen da bin dokar hana ƙiba take fuskanta:
Rashin ilimi da tsadar kayan gina jiki da abinci mai inganci da , rashin lokaci don motsa jiki da yanayin aiki da yanayin kwanciyar hankali da matsalar tattalin arziƙi da sauransu.
Kammalawa:
Kiba na ɗaya daga cikin manyan matsaloli na kiwon lafiya ga mata, ba wai lafiyar jiki ba ne kawai, har ma ta shafi ƙwalliya, saurin tsufa, da walwala. Ana da dama matakai na rigakafi da magance kiba da tsari mai kyau na abinci da motsa jiki. Yana da muhimmanci a bi shawarwari daga likitoci da masana abinci (dieticians) da bincike mai ƙarfi don bin hanyoyi wajen rage kiba cikin aminci.
Manazarta (Some Key References)
Obesity and the skin: skin physiology and skin manifestations of obesity – PubMed.
Skin changes in the obese patient – PubMed.
Health Promotion Board Clinical Practice Guidelines: Obesity Obesity, Aging, and Inflammatory Age‑Related Diseases – PubMed. Obesity‑induced immunological effects on the skin – Skin Health and Disease.
