Skip to main content
Kana cikin mawuyacin hali ko kana tunanin cutar da kanka? Ba kai kaɗai ba ne. Nemo layin taimako →

Motsi

Gajeren Tafiya Bayan Cin Abinci

Minti goma ko goma sha biyar a kafafunka bayan ka ci abinci na ɗaya daga cikin mafi ƙanƙanta, mafi sauƙin al'adun lafiya da ke akwai. Binciken da ke bayansa yana da ƙarfi ban mamaki, haka kuma dalilan da ya sa yake jin daɗi.

Daga Keep Calm 4 minti karatu Updated
Shallow focus photography of person walking on road between grass

Photo by Arek Adeoye on Unsplash

Shawarwari masu sauri

  • Walk right after eating, not hours later.
  • Ten to fifteen easy minutes is plenty.
  • Keep your shoes by the door to make it automatic.

Akwai al'ada mai sauƙi sosai har ya kusa zama da kyau fiye da kima da ya zama gaskiya. Bayan ka ci abinci, ka tashi ka yi tafiya na minti goma ko goma sha biyar. Shi ke nan. Babu kayan aiki, babu gidan motsa jiki, babu canza tufafi. Fita ƙofa, kewaye da unguwa, ko kawai zagaye-zagaye na hanyar wucewa idan haka rana ta ƙyale.

Ya zama wannan ƙaramin abu yana yin aiki na gaskiya. Kimiyyar da ke bayan tafiya bayan cin abinci a sarari take ba kamar yadda aka saba ga al'adar lafiya ba, kuma da zarar ka fahimci dalilin da ya sa yake taimakawa, yana da wuya kada ka so ka gwada shi.

Abin da tafiya bayan cin abinci ke yi

Lokacin da ka ci abinci, sukarin jininka yana tashi. Hakan na al'ada ne kuma ana sa rai. Ga yawancin mutane yana hawa, ya kai ƙololuwa wani wuri kusan minti 30 zuwa 90 daga baya, sannan ya sake sauka. Tafiya mai sassauci a wannan taga tana sassautawar ƙololuwar. Tsokokinka masu aiki suna jawo glucose daga jininka don ƙarfafa motsi, don haka hawan bayan cin abinci ya yi ƙasa kuma ya fi sauƙi a jikinka.

Binciken nan na gaskiya yana ban mamaki. Wani bincike na 2025 da aka buga a Scientific Reports ya sa mutane su yi tafiya na minti goma kawai nan da nan bayan shan glucose. Idan aka kwatanta da zama, gajeren tafiya ya rage sukarin jininsu na ƙololuwa daga kusan 182 zuwa 164 mg/dL, kuma matsakaicin glucose ɗinsu daga kusan 136 zuwa 128. Masu tafiya kawai suna da lankwasa mai natsuwa, mafi ƙasa.

Abin da ya ba masu binciken mamaki shi ne lokacin. Wannan ɗan gajeren tafiya na minti goma, da aka ɗauka nan da nan, ya yi aiki kusan kamar tafiya mafi tsayi na minti 30 da aka yi daga baya. Darasin shi ne tafiya nan da nan bayan ka ci abinci ya fi muhimmanci fiye da yin tafiya na dogon lokaci.

Ba ka buƙatar yawa

Wurin mafi kyau ya zama yana kusan minti goma zuwa goma sha biyar, kuma ba sai ka tura saurin ba. Wannan tafiya ce mai sauƙi, ta hira, ba motsa jiki ba. Michigan State University Extension ta lura cewa kana iya raba ayyukan rana zuwa ƙananan guntu kamar haka, kuma har yanzu yana ƙidaya ga motsi da jikinka ke buƙata.

Wannan ya cancanci sani musamman idan kana da gabanin ciwon suga ko kana aiki don sarrafa ciwon suga na nau'i na 2. Gajeren tafiya bayan cin abinci na iya rage waɗannan tashe-tashen hankula na bayan cin abinci sosai kuma ya goyi bayan sukarin jini mai daidaito a tsawon lokaci. Idan haka kake, abu ne mai kyau ka ambata wa likitanka, wanda zai iya taimaka maka shigar da shi cikin shirinka gaba ɗaya.

Kuma ba game da glucose kawai ba ne. Tafiya bayan abincin dare na iya sassauta wannan jin nauyi, jin lalaci, ya taimaka narkar da abinci ya daidaita, kuma ya ba zuciyarka hutu mai shiru. Ga mutane da yawa, tafiya bayan cin abinci ta zama sashin mafi natsuwa na rana. Abincin ya gama, aikin na iya jira, kuma babu wani abin yi sai motsi da numfashi.

Yadda za a sa shi ya tabbata

Al'adar mai sauƙi ce. Tunawa da yin ta shi ne sashe mai wahala. Wasu abubuwa suna taimakawa.

  • Ka ɗaure ta ga abincin kanta. "Bayan na ci abinci, ina tafiya" ya fi sauƙin riƙewa fiye da shirin marar tabbas na ƙarin motsa jiki.
  • Ka ajiye takalman tafiya kusa da ƙofa domin babu wani abu tsakaninka da titi.
  • Ka haɗa ta da abokantaka lokacin da za ka iya: abokin zama, aboki, kiran waya da kake karɓa a kafafunka.
  • Bari ta zama ƙarama. Ko minti biyar ya cancanci yi. Manufar ci gaba ce, ba nisa ba.
  • Lokacin da yanayi ya canza, ka yi tafiya a ciki. Kewaye da gida, sama da ƙasa a kan matakala, tsawon hanyar ofis.

Kalmar kulawa: tafiya a hankali bayan cin abinci tana da aminci kuma mai sassauci ga yawancin mutane. Idan kana da yanayin lafiya, matsalar daidaitawa, ko kana farfaɗowa daga rauni ko tiyata, ka tuntuɓi likitanka game da irin motsin da ya dace da kai, ka kuma fara da sauƙi. Ka saurari jikinka ka kuma rage idan wani abu yana ciwo.

Yawancin al'adun lafiya masu kyau suna tambayarka da yawa tun farko. Wannan kusan ba ya tambaya komai. Minti goma, bayan abincin da kake niyyar ci ko ta yaya. Wannan canji ne mai wuya da yake duka goyi bayan shaida ta gaskiya kuma a shiru mai daɗi a yi. Yau da dare, bayan abincin dare, kana iya kawai fita waje ka gano.

Tushe

Kafin ka tafi: ɗan bayani kan kulawa

KEEP CALM yana ba da kayan aikin taimakon kai na ilimi kyauta. Wannan ba shawarar likita ba ce, ba gano cuta ba, ba kuma magani ba, kuma ba madadin kulawar ƙwararru ba ce. Idan wani abu a nan ya fi damuwar yau da kullum, tuntuɓar ƙwararre mataki ne mai ƙarfi kuma mai hankali.

If you are in crisis or thinking about harming yourself, you are not alone. In the US, call or text 988 (Suicide & Crisis Lifeline, 24/7), text HOME to 741741 (Crisis Text Line), or call 911 in an emergency.