*DAGA ZAUREN KIWON LAFIYA🚑🚑* *BODY MASS INDEX⚖* Shi rashin nauyi da nauyin dayawa dukkansu a lafiyance matsala ce ga lafiyar mutum, koba komi akwai irin nasu matsalolin da sukan iya haifarwa kokuma su kara.
Body mass index watau nauyi jiki da ake dauka wanda baikai yadda akeso soba shine wanda yagaza ma 18.5, idan mutum yanada kasada wannan shine underweight kuma akwai kalubale na lafiya da za aga anasamu sosai.
Daga nauyi mutum dayakai 25-29 kuma shine akecewa mutum nada nauyi dayawa kokuma overweight
Daga 30 BMI zuwa sama shine akecema kiba ko ace mutum kiba gareshi.
Yawanci anfi samun mata da rashin nauyi akan maza, musammam yan shekaru tsakiya daga 20 dakuma tsofaffi mata akan maza.
Amma dayake dayawa BMI scale namu dasuke auna nauyi da tsayi kawai basu auna ko la'akari da naman jiki ko tsokar jiki mutum, saboda a ido za aga mutim ramamme kuma shi wannan scale din yanuna mutum bayada nauyi watau underweight ne amma agansa da koshin lafiya saboda baya la'akari da naman jiki.
Rashin nauyi kamar yadda na fada shima damuwa ce kamar kiba dayawa ko nauyin dayawa, misali a kididdiga masu kiba na cikin hadarin mutuwa da kashi 50% cikin dari amma marassa nauyi kuma underweight sunfi wannan kashi na 50% wadanda suke cikin hadarin mutuwa.
A wannan kididdigar maza sunfi hadarin mutuwa akan mata da kashi 140% na maza, mata kuma kashi 100%, sannan wadanda sukeda underweight sunfi hadarin kamuwa da matsala irinta gocewa ko kariya, infection, kokuma matsalar rashin haihuwa.
Mutane dasuke underweight sunfi masu nauyi hadarin samun matsalar ciwon nama lokacinda shekaru suka ja dakuma samun matsalar *dementia*
Wadannan abubuwa sune sukafi kawo matsalar rashin nauyi.
Abubuwa kamar rashin cin abinci akan tsari, matsalar thyroid, celiac disease watau matsalar gluten intolerance dayawa mutane marassa nauyi nada ita amma basu sani ba, ciwon suger, cancer, infection.
Idan mutum naso yakara weight maimakon yayi tunanin tumbi koya kara wani abu daban, abinda yakamata yayi tunani shine naman jikinsa watau tsoka ya daidaita tsokar maimakon tumbi
Akwai mutane dasukeda normal weight amma sunada matsalar diabetes 2 wanda matsala ce da ake danganta ta da kiba
So yanada kyau ayi anfani da dukwani abu da bazai cutarda lafiyar mutum ba wajen kokarin kara nauyi
Misali kamar donuts da soda suna sa mutum samun nauyi ko kiba amma kuma suna jawo wasu matsaloli sosai da masu girma ne, innace soda dukwani abu dayake da zaki watau masu suger.
Akwai bukatar mutum dayake son kara kiba ko nauyi yarika chin calories dayawa fiyeda wadanda yake konawa a rana
Idan kinason kiba amma bada sauri ba a hankali a rana kina bukatar calories 300-500.
Sai abu na gaba da masu son kiba zasu la'akari dashi shine protein, protein nada muhimmanci ga masu son kiba da wadanda ma keson rageta
Wannan kila ba kowa zai iya gane calories nawa zan ko nake samu kullum kuma nawa nake konawa nawa zairage a jikina dazai sani kiba dasauri ko a hankali
Idan kinaso kara kiba da wuri kina bukatar calories 700-1000 wanda sun wuce wanda jiki zai iya konawa a rana.
Sirrin amfani da protein dayawa shine idan babu protein a jiki sosai sai calories din chan da muke magana saisu koma kitse kunga sai mutim yayi tumbi da bana lafiya ba, kuma ace kuma kitse yayi yawa amma idan akwai protein dayawa a jiki saisu calories dinda mutim jikinsa yakasa konawa saboda yawansu saisu bi nama watau tsoka maimakon tumbi
Sannan wani sirrin cewa protein din yayi yawa shine bayan wancan kuma yana hana aji yunwa da wuri maimakon yawan ciye ciye da mutum zaiyi harya samu calories dayawa kamarga masu son ragewa kunga sunan inda yakeda amfani ga masu son ragewa sukuma ga masu son kibar protein din zaihansu yin tumbi
Idan anaso akara kibar ne sai arika amfani da 0.7-1grams duk a pound na nauyi daya kenan kokuma 1.5-2.2 na grams na protein kenan shizai kara nauyin 1 kilogram kenan in mutum naso yana iya wuce adadin protein din.
Abincin da akesamu protein dayawa a cikinsu sune, nama, kifi, kwai, abubuwa nau'in madara, waken suya, yoghurt, nau'in gyada irinsu gujiya, legumes dasauransu.
Akwai protein supplements irinsu whey protein sunada matukar amfani sosai.
Ga wanda yakeda bukatar karin protein din sosai a jiki.
Sannan wata gaba mai mahimmanci ga masu bukatar karin nauyi ko kiba shine abinci rukunin carbohydrates dakuma fats watau masu maiko sosai a duk meal da mutum zaiyi a rana sau ukku yazama akwai wadannan abubuwa a ciki meals din duka.
🔹 Yanada kyau arika sanya abubuwa da suke karama abinci dandano don a iya samu damar cin abinci sosai
🔹 Motsa jiki yanada kyau saboda kada su zauna suzama tumbi ko mai don surika shiga cikin tsoka arika Motsa jiki sau 2-4 a sati
Kada asha ruwa kafin aci abinci
🔹Arika samun ko snacks ne Arika ci tsakanin meals
🔹Arika sanya cream a cikin coffee.
🔹Arika samun bacci
🔹Kada asha cigarrete ko barasa
🔹 Dasafe arika chin protein farko daga karshe ayi amfani da vegetables
Ahada da hakuri kuma saboda lokacinda za a iya dauka.
*Tsarin yara mata na nauyi*
🔸Kasada wata daya jariri daga ranar haihuwarta mace nauyinta lafiyayye zaikama daga 7.3lb kwatan kwacin 3.3 kg.
Wata daya baby mace 9.6lb kwatankwacin 4.3kg.
🔸Wata biyu mace 11.7lb. kwatankwacin 5.3kg
🔸 Wata ukku mace 13.3 kwatankwacin 6.0kg
🔸Wata biyar mace 15.8lb kwatankwacin 7.1kg
🔸Wata hudu mace 14.6lb kwatankwacin 6.6kg
🔸Wata shidda mace 16.6lb. kwatankwacin 7.7 kg.
🔸 Wata bakwai mace 17.4 kwatankwacin 7.9kg
🔸Wata takwas mace 18.1lb kwatankwacin 8.2kg.
🔸Wata tara mace 18.8 kwatankwacin 8.5kg.
Wata sha daya mace 19.9 lb kwatankwacin 9.0kg
🔸Wata goma mace 19.4 lb kwatankwacin 8.9 kg.
🔸Wata sha biyu 20.4 lb kwatankwacin 9.2kg.
Haka yake tafiya har wata sha ukku zuwa wata 24 shekara daya zuwa shekaru, suna banbanta a watanni ne daga ranar haihuwa zuwa watanni 24 daga shekara ta biyu kuma yana chanzawa a shekara ne.
Haka kuma na yara maza yasha banban dana mata.
Tsarin abinci mai daukeda carbohydrates da masu rage kiba zasu iyaci a rana da harma akwai na masu diabetes.
Idan har mutum zai rabuda refined carbs da adding suger carbs zai zauna lafiya sannan amaida hankali ga low carbs sources din
Muyi amfani da wani guideline gashi nan👇👇
♦ Ga wadanda sukeso suyi maintaining weight dinsa kuma healthy weight, dakuma ragewar idan tayi yawa kuma mutum yazama active to zaitsaya tsakanin 100-150 mg na carbs a rana to zaka iya hada wannan dishi.
Za ahada vegetables daidai bukata, da several fruits din mutum arana, saiya hada da healthy starch kamar potatoes, sweet potatoes, da shinkafa ko oats misalin misalin plates daya babba da rabi ko daya arana.
♦Sai ga wanda yakeso arana yayi amfani da carbs daga 50-100 grms a rana gawanda shikuma ba maintainance yakeso yayi ba ragewa kawai yake so yayi zaihada wannan dish din
Vegetables dayawa yadda mutum ke bukata, fruits kala biyu a rana sai carbs din yazama kada yakai yawan wancan babban plates din dana fada asama.
♦Ga wadanda suke bukatar ragewa dasauri sukuma cikin kankanen lokaci zasu iya amfani da carbs daga 20-50 grms a rana musamman ga mutane masu kiba dayawa kokuma diabetes suke son amfani da carbs.
Sabida idan mutum yana cin carbs kasada 50 grms a rana jikin mutum zaifada cikin ketosis watau arika samarma kwalwa energy ta ketosis body wanda mutum zaikashe koya rage appetite dinsa yadda baxai iya cin abinci dayawa ba zaihada misali kamar wannan dish din a rana.
Low carbs vegetables dayawa irinsu bell peppers watau sweet peppers ko capsicum, avocado, aspharagus, mushroom, spinach, green beans, lettuce, garlic, kale, cucumber tomatoes, cabbage dadai sauran wadannan abubuwa dana turo maki sai ahada wasu berries kamar wheep cream watau yum sai a iya hadawa da wasu daga seeds amma kadan.
Dukkamu mutane munada banbanci abinda yayima wani bazaiyi ma wani ba ammade a jaraba wannan.
✍ *DR SHUAIBU MB* Zaku iya turo da tqmbayoyinku kai tsaye ta gmail dinmu👉kiwonlafiya51@gmail.com ko kuma kunememu ta blog site dinmu kiwonlafiya1.blogspot.com
Body mass index watau nauyi jiki da ake dauka wanda baikai yadda akeso soba shine wanda yagaza ma 18.5, idan mutum yanada kasada wannan shine underweight kuma akwai kalubale na lafiya da za aga anasamu sosai.
Daga nauyi mutum dayakai 25-29 kuma shine akecewa mutum nada nauyi dayawa kokuma overweight
Daga 30 BMI zuwa sama shine akecema kiba ko ace mutum kiba gareshi.
Yawanci anfi samun mata da rashin nauyi akan maza, musammam yan shekaru tsakiya daga 20 dakuma tsofaffi mata akan maza.
Amma dayake dayawa BMI scale namu dasuke auna nauyi da tsayi kawai basu auna ko la'akari da naman jiki ko tsokar jiki mutum, saboda a ido za aga mutim ramamme kuma shi wannan scale din yanuna mutum bayada nauyi watau underweight ne amma agansa da koshin lafiya saboda baya la'akari da naman jiki.
Rashin nauyi kamar yadda na fada shima damuwa ce kamar kiba dayawa ko nauyin dayawa, misali a kididdiga masu kiba na cikin hadarin mutuwa da kashi 50% cikin dari amma marassa nauyi kuma underweight sunfi wannan kashi na 50% wadanda suke cikin hadarin mutuwa.
A wannan kididdigar maza sunfi hadarin mutuwa akan mata da kashi 140% na maza, mata kuma kashi 100%, sannan wadanda sukeda underweight sunfi hadarin kamuwa da matsala irinta gocewa ko kariya, infection, kokuma matsalar rashin haihuwa.
Mutane dasuke underweight sunfi masu nauyi hadarin samun matsalar ciwon nama lokacinda shekaru suka ja dakuma samun matsalar *dementia*
Wadannan abubuwa sune sukafi kawo matsalar rashin nauyi.
Abubuwa kamar rashin cin abinci akan tsari, matsalar thyroid, celiac disease watau matsalar gluten intolerance dayawa mutane marassa nauyi nada ita amma basu sani ba, ciwon suger, cancer, infection.
Idan mutum naso yakara weight maimakon yayi tunanin tumbi koya kara wani abu daban, abinda yakamata yayi tunani shine naman jikinsa watau tsoka ya daidaita tsokar maimakon tumbi
Akwai mutane dasukeda normal weight amma sunada matsalar diabetes 2 wanda matsala ce da ake danganta ta da kiba
So yanada kyau ayi anfani da dukwani abu da bazai cutarda lafiyar mutum ba wajen kokarin kara nauyi
Misali kamar donuts da soda suna sa mutum samun nauyi ko kiba amma kuma suna jawo wasu matsaloli sosai da masu girma ne, innace soda dukwani abu dayake da zaki watau masu suger.
Akwai bukatar mutum dayake son kara kiba ko nauyi yarika chin calories dayawa fiyeda wadanda yake konawa a rana
Idan kinason kiba amma bada sauri ba a hankali a rana kina bukatar calories 300-500.
Sai abu na gaba da masu son kiba zasu la'akari dashi shine protein, protein nada muhimmanci ga masu son kiba da wadanda ma keson rageta
Wannan kila ba kowa zai iya gane calories nawa zan ko nake samu kullum kuma nawa nake konawa nawa zairage a jikina dazai sani kiba dasauri ko a hankali
Idan kinaso kara kiba da wuri kina bukatar calories 700-1000 wanda sun wuce wanda jiki zai iya konawa a rana.
Sirrin amfani da protein dayawa shine idan babu protein a jiki sosai sai calories din chan da muke magana saisu koma kitse kunga sai mutim yayi tumbi da bana lafiya ba, kuma ace kuma kitse yayi yawa amma idan akwai protein dayawa a jiki saisu calories dinda mutim jikinsa yakasa konawa saboda yawansu saisu bi nama watau tsoka maimakon tumbi
Sannan wani sirrin cewa protein din yayi yawa shine bayan wancan kuma yana hana aji yunwa da wuri maimakon yawan ciye ciye da mutum zaiyi harya samu calories dayawa kamarga masu son ragewa kunga sunan inda yakeda amfani ga masu son ragewa sukuma ga masu son kibar protein din zaihansu yin tumbi
Idan anaso akara kibar ne sai arika amfani da 0.7-1grams duk a pound na nauyi daya kenan kokuma 1.5-2.2 na grams na protein kenan shizai kara nauyin 1 kilogram kenan in mutum naso yana iya wuce adadin protein din.
Abincin da akesamu protein dayawa a cikinsu sune, nama, kifi, kwai, abubuwa nau'in madara, waken suya, yoghurt, nau'in gyada irinsu gujiya, legumes dasauransu.
Akwai protein supplements irinsu whey protein sunada matukar amfani sosai.
Ga wanda yakeda bukatar karin protein din sosai a jiki.
Sannan wata gaba mai mahimmanci ga masu bukatar karin nauyi ko kiba shine abinci rukunin carbohydrates dakuma fats watau masu maiko sosai a duk meal da mutum zaiyi a rana sau ukku yazama akwai wadannan abubuwa a ciki meals din duka.
🔹 Yanada kyau arika sanya abubuwa da suke karama abinci dandano don a iya samu damar cin abinci sosai
🔹 Motsa jiki yanada kyau saboda kada su zauna suzama tumbi ko mai don surika shiga cikin tsoka arika Motsa jiki sau 2-4 a sati
Kada asha ruwa kafin aci abinci
🔹Arika samun ko snacks ne Arika ci tsakanin meals
🔹Arika sanya cream a cikin coffee.
🔹Arika samun bacci
🔹Kada asha cigarrete ko barasa
🔹 Dasafe arika chin protein farko daga karshe ayi amfani da vegetables
Ahada da hakuri kuma saboda lokacinda za a iya dauka.
*Tsarin yara mata na nauyi*
🔸Kasada wata daya jariri daga ranar haihuwarta mace nauyinta lafiyayye zaikama daga 7.3lb kwatan kwacin 3.3 kg.
Wata daya baby mace 9.6lb kwatankwacin 4.3kg.
🔸Wata biyu mace 11.7lb. kwatankwacin 5.3kg
🔸 Wata ukku mace 13.3 kwatankwacin 6.0kg
🔸Wata biyar mace 15.8lb kwatankwacin 7.1kg
🔸Wata hudu mace 14.6lb kwatankwacin 6.6kg
🔸Wata shidda mace 16.6lb. kwatankwacin 7.7 kg.
🔸 Wata bakwai mace 17.4 kwatankwacin 7.9kg
🔸Wata takwas mace 18.1lb kwatankwacin 8.2kg.
🔸Wata tara mace 18.8 kwatankwacin 8.5kg.
Wata sha daya mace 19.9 lb kwatankwacin 9.0kg
🔸Wata goma mace 19.4 lb kwatankwacin 8.9 kg.
🔸Wata sha biyu 20.4 lb kwatankwacin 9.2kg.
Haka yake tafiya har wata sha ukku zuwa wata 24 shekara daya zuwa shekaru, suna banbanta a watanni ne daga ranar haihuwa zuwa watanni 24 daga shekara ta biyu kuma yana chanzawa a shekara ne.
Haka kuma na yara maza yasha banban dana mata.
Tsarin abinci mai daukeda carbohydrates da masu rage kiba zasu iyaci a rana da harma akwai na masu diabetes.
Idan har mutum zai rabuda refined carbs da adding suger carbs zai zauna lafiya sannan amaida hankali ga low carbs sources din
Muyi amfani da wani guideline gashi nan👇👇
♦ Ga wadanda sukeso suyi maintaining weight dinsa kuma healthy weight, dakuma ragewar idan tayi yawa kuma mutum yazama active to zaitsaya tsakanin 100-150 mg na carbs a rana to zaka iya hada wannan dishi.
Za ahada vegetables daidai bukata, da several fruits din mutum arana, saiya hada da healthy starch kamar potatoes, sweet potatoes, da shinkafa ko oats misalin misalin plates daya babba da rabi ko daya arana.
♦Sai ga wanda yakeso arana yayi amfani da carbs daga 50-100 grms a rana gawanda shikuma ba maintainance yakeso yayi ba ragewa kawai yake so yayi zaihada wannan dish din
Vegetables dayawa yadda mutum ke bukata, fruits kala biyu a rana sai carbs din yazama kada yakai yawan wancan babban plates din dana fada asama.
♦Ga wadanda suke bukatar ragewa dasauri sukuma cikin kankanen lokaci zasu iya amfani da carbs daga 20-50 grms a rana musamman ga mutane masu kiba dayawa kokuma diabetes suke son amfani da carbs.
Sabida idan mutum yana cin carbs kasada 50 grms a rana jikin mutum zaifada cikin ketosis watau arika samarma kwalwa energy ta ketosis body wanda mutum zaikashe koya rage appetite dinsa yadda baxai iya cin abinci dayawa ba zaihada misali kamar wannan dish din a rana.
Low carbs vegetables dayawa irinsu bell peppers watau sweet peppers ko capsicum, avocado, aspharagus, mushroom, spinach, green beans, lettuce, garlic, kale, cucumber tomatoes, cabbage dadai sauran wadannan abubuwa dana turo maki sai ahada wasu berries kamar wheep cream watau yum sai a iya hadawa da wasu daga seeds amma kadan.
Dukkamu mutane munada banbanci abinda yayima wani bazaiyi ma wani ba ammade a jaraba wannan.
✍ *DR SHUAIBU MB* Zaku iya turo da tqmbayoyinku kai tsaye ta gmail dinmu👉kiwonlafiya51@gmail.com ko kuma kunememu ta blog site dinmu kiwonlafiya1.blogspot.com
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