Tare da BILKISU YUSUF ALI
A wannan zamani da duniya ke tafiya da sauri, sauyin rayuwa da ɗabi’un cin abinci ya jefa mutane da dama cikin matsalolin lafiya da ba a fiye kulawa da su a baya ba. ɗaya daga cikin irin waɗannan matsaloli ita ce tumbi, wadda ta zama ruwan dare gama gari ga maza da mata, matasa da manya. Duk da cewa mutane da dama na kallon tumbi a matsayin matsalar kamanni kawai, masana lafiya sun jaddada cewa tumbi babbar barazana ce ga lafiyar ɗan Adam idan ba a ɗauki matakin da ya dace ba.
Tumbi dai ba wai kawai tana sa ciki ya fito gaba ba ne, har ma tana iya zama hanyar ɓullar cututtuka masu hatsari kamar ciwon sukari, hawan jini, da cututtukan zuciya.
Menene tumbi?
Tumbi na nufin taruwar kitse a yankin ciki fiye da yadda jiki ke buƙata. A fannin kiwon lafiya, ana alaƙanta tumbi da abdominal fat ko central obesity. Wannan kitse da ke taruwa a ciki yakan kewaye gaɓoɓin ciki kamar hanta da hanji, wanda hakan ke ƙara hatsarin kamuwa da cututtuka masu tsanani.
Masana sun bayyana cewa ba duk ƙiba ba ce tumbi, amma tumbi na daga cikin nau’in ƙiba mafi hatsari, domin tana shafar ayyukan manyan gaɓoɓin jiki kai tsaye.
Me Ke haddasa tumbi?
Akwai dalilai masu yawa da ke haddasa samuwar tumbi, daga ciki akwai:
1. Cin abinci marar kyau
Yawaita cin abinci mai ɗauke da mai, sukari, da gari sosai kamar shinkafa da yawa, taliya, biredi, kayan zaki, lemo mai sukari, da soyayyun abinci na taimakawa taruwar kitse a ciki.
2.Rashin motsa jiki
Mutane da dama sun koma zama rayuwa ta ofis da hawa ababen hawa, ba tare da yin tafiya ko motsa jiki ba. Wannan rashin motsi na sa jiki kasa kona kitse yadda ya kamata.
3.Damuwa da rashin bacci
Yawan tunani, damuwa, da rashin isasshen bacci na haddasa sauyin hormones a jiki, wanda ke taimakawa taruwar kitse a ciki.
4. Shan giya da taba
Shan giya, musamman a kai a kai, na ƙara yawan kitse a yankin ciki. Haka kuma, taba na shafar yadda jiki ke sarrafa mai.
5. Canjin hormone
Musamman ga mata bayan haihuwa ko bayan sun kai wasu shekaru, hormones na iya sauyawa su haifar da tumbi.
6. Gado
Wasu mutane na gado ne jikinsu ke tara kitse a ciki fiye da sauran sassan jiki.
Illolin tumbi ga lafiya
Masana lafiya sun yi gargadi cewa tumbi na da alaƙa kai tsaye da cututtuka masu zuwa:
Hawan jini
Ciwon sukari (diabetes)
Cutar zuciya
Matsalolin numfashi
Gajiya da kasala
Rage kwarin gwiwa da yarda da kai
A wasu lokuta, tumbi na iya rage tsawon rayuwar mutum idan ba a kula da shi ba.
Yadda za a hana tumbi kafin ya zo
Rigakafi ya fi magani. Ana iya kare kai daga samuwar tumbi ta hanyoyi masu sauƙi kamar haka:
Cin abinci mai gina jiki da rage cin mai da sukari
Yawaita cin kayan lambu da ‘ya’yan itatuwa
Shan ruwa mai yawa a rana
Yin bacci mai kyau na awa 6 zuwa 8
Gujewa zama wuri guda na dogon lokaci
Rage damuwa ta hanyar hutu da ibada
Yadda za a magance tumbi ta hanyar motsa jiki
Motsa jiki shi ne ginshikin magance tumbi. Masana sun ba da shawarar yin waɗannan motsa jiki:
Tafiya da sauri na akalla minti 30 a rana
Gudun motsa jiki (jogging)
Sit-up da plank domin kitsen ciki
Tsallen igiya (skipping)
Ana buƙatar a riƙa yin motsa jiki akalla sau 4 zuwa 5 a mako domin samun sakamako mai kyau.
Magungunan gida da abinci masu rage tumbi
Baya ga motsa jiki, akwai wasu hanyoyin gida da abinci da ke taimakawa rage tumbi:
Shan ruwan dumi da lemun tsami da safe kafin a ci komai
Shan ruwan citta da zuma
Cin tafarnuwa kadan-kadan
Shan shayin ganye (green tea)
Rage cin abinci da daddare
Duk da haka, masana sun shawarci mutane su riƙa yin waɗannan hanyoyi cikin hankali ba tare da wuce gona da iri ba
Tumbi ba matsala ce ta kamanni kawai ba, illa ce ga lafiyar ɗan Adam gaba ɗaya. Sauyin rayuwa, abinci marar kyau, da rashin motsa jiki su ne manyan abubuwan da ke haddasa ta. Amma abin farin ciki shi ne, ana iya kare kai daga tumbi kuma a magance shi idan mutum ya ɗauki matakin da ya dace tun da wuri. Kamar, cin abinci mai kyau, motsa jiki akai-akai, da kula da lafiyar zuciya da tunani su ne manyan makaman yaƙi da tumbi.
