Idan ka tambayi mai horo yadda za a rasa mai, wasu sun rantse da horon ƙarfi, yayin da wasu na iya ba da shawarar tsarin motsa jiki kamar hawan keke. Abin farin ciki, babu buƙatar zaɓar bangarori: Sabon bincike ya kammala cewa duka nau'ikan atisayen suna aiki, musamman idan sun haɗa ƙarfi.
Una bita, wanda aka buga a mujallar Ci gaba a cikin Gina Jiki, ya yi nazari akan nazarin 43 da aka mayar da hankali kan salon horo da tasirin su. Masu binciken sun gano cewa ko da yake motsa jiki na motsa jiki yakan zama dan kadan mafi tasiri wajen rage kitsen ciki, babban canji yana faruwa idan aka hade tare da horar da juriya.
Akwai dalili ɗaya mai mahimmanci don rage mai a wannan yanki na musamman: lafiyar zuciya. Alal misali, wani binciken da aka yi na manya na Koriya ya gano cewa waɗanda ke da nauyin nauyin jiki na yau da kullum suna da ƙarin abubuwan haɗari na zuciya da jijiyoyin jini idan sun kasance masu kiba. ciwon ciki.
Wani binciken, wanda aka buga a farkon wannan shekara, ya lura cewa yawan kitsen ciki na iya haifar da haɗarin maimaitawa bugun zuciya y bugun jini ga wadanda suka riga sun sami daya daga cikin wadancan abubuwan. A cikin wannan binciken, kusan mutane 23.000 ne aka bi su kusan shekaru hudu bayan al'amuransu na zuciya, kuma wadanda ke da yawan kitse na ciki sun nuna babban abin da ya faru na fuskantar wani lamari.
Marubucin wannan binciken, Hanieh Mohammadi, ya ce daidai gwargwado na iya zama mafi mahimmanci wajen hana bugun zuciya da bugun jini a nan gaba fiye da kwayoyi irin su statins.
Wannan shi ne saboda kiba na ciki yana nuni da kitse na visceral, nau'in da ke zagaye gabobin ku kuma yana iya yin mummunan tasiri akan hawan jini, cholesterol, da juriya na insulin (lokacin da ƙwayoyinku suka daina amsawa ga insulin hormone). Amma an san cewa ko da abu kawai a kasa da surface, ake kira subcutaneous mai ciki, yana ƙara matakan ƙananan kumburi wanda zai iya ƙara haɗarin ciwon sukari, cututtukan zuciya, da wasu cututtuka.
Idan kana son ingantacciyar lafiyar zuciya, mayar da hankali kan kitsen cikinka, idan wannan lamari ne a gare ka. Ko da kun riga kun sha magunguna don lafiyar zuciya, wannan bai isa ya rage haɗarin ku ba idan kiba na ciki shine dalili. Abincin lafiya da motsa jiki na yau da kullun na iya taimakawa.
da manyan ayyukan motsa jiki (wanda ya ƙunshi gajere, matsananciyar motsa jiki da aka raba ta gajeren lokacin hutu) waɗanda ke haɗa cardio da ƙarfi, kamar motsa jiki mai sauri tare da wasu motsa jiki masu ƙarfi gauraye a ciki, suna da kyau don taimaka muku ƙone mai.
Mafi mahimmanci, binciken da aka yi kwanan nan ya nuna cewa ba ya ɗaukar nauyi mai yawa don ganin fa'ida. Masu binciken sun gano cewa a asarar kashi 5 zuwa 10 kawai na nauyin jiki, musamman idan kun rage kitsen ciki, zaku iya rage haɗarin lafiya.