Tare da BILKISU YUSUF ALI
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.
Illolin ƙiba ga mata:
Bari mu zaɓi wasu illoli wanda ilimin kimiyya suka tabbatar wanda suka haɗa da:
A ɓangaren fata akwai matsaloli da dama da ƙiba kan haifar na illa kamar bushewar fata da saurin illoli da likitoci suka ambata
Matsalar warkewar raunuka (wounds), domin kitse yana rage yawan isar da jini da oɗygen zuwa fata.
Saurin tsufa (premature aging):
Ƙarancin collagen da elasticity domin kitse da yawan insulin da inflammation.
Yawan inflammation na jiki (systemic inflammation / inflammaging), yadda fata ke nuna alamun tsufa.
Tasiri ga kamanni da ƙwaƙwalwa (psychological / social effects):
Jin damuwa da rashin sakewadamuwa.
Tasiri ga zamantakewa in aka yi rashin sa’a megida bay a son ƙiba, wannan ke haifar da rigingimu wajen sutura da motsawa da hulɗa da mutane.
Me ke jawo ƙiba?
Cin abinci mai yawan kalori, wato cin abinci da mai sosai ko sukari ko kayan processed, ko soyayyun abinci (fried foods).
Rashin motsa jiki shi ma babbar matsala ce da take kawo ƙiba.
Yanayin rayuwa da zamantakewa
Sinadaran hormone / metabolism
Genetics wato gado.
Yanayin rashin bacci da stress wato bacci marar kyau, damuwa na haifar da sauyin hormones wanda ke sa ci
Matakan da za a bi kada ƙiba ta faru:
Matakin farko shi ne ilimantarwa ga yara da matasa game da abinci mai kyau da motsa jiki.
Samar da yanayin da zai sa mutane su motsa jiki (infrastructure kamae filaye da wuraren wasanni).
Rage yawan abinci mai kalori, mai, sukari da kayan processed a gida.
Tsarin birane da titina da wuraren shakatawa da motsa jiki.
Kulawa da bacci da samar da hanyoyin kwanciyar hankali da nishaɗi (stress manageme
Matakan rage ƙiba:
Canji a rayuwa (lifestyle modification):
Rage adadin kalori da ake ci a rana wato ƙayyadewa (calorie deficit).
ƙarin motsa jiki da ƙarfin jiki (resistance training).
Kulawa da bacci, wato guje wa baccin dare kaɗan da rage damuwa.
Magunguna:
A wasu ƙasashe, ana amfani da magungunan rage ƙiba (wato weight-loss drugs a turance), idan canje-canjen rayuwa ba su isa ba. Amma wannan ɓangaren, likita kawai ne ya kamata ya bayar da magani. Don haka mata yana da kyau su kiyayi shan magani barkatai da ka da sunan maganin rage ƙiba, don sau da dama garin neman gira akan rasa ido!
