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Tunanin wannan, kuna shirin sanya rigar shigar da ta dace da bikin ranar haihuwar abokinku lokacin da kuka gwada shi, kuna jin takaici da takaici saboda ƙitson ciki yana sa ku zama marasa kyau! Idan kun kasance cikin irin wannan halin, godiya ga yawan kiba na ciki, to tabbas zaku so kawar dashi, da wuri-wuri, dama?
To, gaskiyar ita ce, kitse mai ciki yana daga cikin mawuyacin hali da za a rasa, koda kuwa a cewar masana harkar abinci da kwararru kan motsa jiki. Wannan saboda, yankin ciki yana dauke da gabobi da yawa na visceral don haka ana samun kitsen visceral a cikin yankin cikin sauƙin.
Duk da yake ana bukatar wani adadi na kitse don kare gabobin su, yawan abin da aka zuba a ciki na iya baiwa mutum kitse a ciki. Baya ga sanya mutum ya ji ba shi da kyau da kuma rage matakan karfin gwiwa, yawan kiba na iya zama mai cutarwa ga lafiya.
Yawan kitse na ciki na iya haifar da matsalolin lafiya kamar rashin narkewar abinci, ciwon baya, haɗin gwiwa, gajiya, damuwa, matsalolin zuciya, hawan jini har ma da cutar kansa.
Don haka, yana da matukar mahimmanci magance kitsen ciki da yin duk abin da zaka iya don rage shi. Anan ga wasu nasihu, wadanda zasu iya taimakawa rage kitse a cikin wata daya!
1. Tafiya Kafin Abincin safe
Kowace safiya, kafin ku karya kumallo, ku ɗan sami lokaci don tafiya da sauri don aƙalla mintuna 15-20, a kan matattara ko a waje. Wannan al'ada na iya taimakawa wajen farawa-fara saurin ku na rayuwa da kuma samar da asarar mai mai sauri, musamman a yankin ciki. Karatun ya nuna cewa saurin tafiya da sassafe kafin karin kumallo na iya taimakawa rage inci 5 na kitse a kusa da cikin, cikin kimanin makonni 5!
2. Cinye karin kumallo mai wadataccen fiber
A yadda aka saba, mutanen da ke ƙoƙari su rasa ƙiba ko nauyin ciki gabaɗaya sukan tsallake karin kumallo, duk da haka, wannan ɗabi'ar na iya rage saurin ku kuma ku yi aiki a kan ni'imar su. Madadin haka, cinye abinci mai yalwar fiber kamar salatin kore, oats, da sauransu, don karin kumallo na iya taimakawa asarar fatuwan ciki, ta hanyar kwashe ƙwayoyin ƙwayoyin mai da aka tara a ciki, cikin sauƙi.
3. Kula da Kala 'Ya'yan itace
Dukanmu mun san cewa yawan amfani da fruita vegetablean itace da kayan lambu yana da matuƙar kyau ga lafiyar kuma yana iya taimakawa tare da rage nauyi. Koyaya, bazai yiwu mu sani ba game da gaskiyar cewa jan fruitsa fruitsan itace sun fi lafiya fiye da fruitsa fruitsan itacen 'ya'yan itace, idan ya zo ga asarar mai. ‘Ya’yan itaciya kamar kankana, ruwan inabi ja, jan guava, da sauransu, suna dauke da sinadarai masu girma, wadanda aka san su da rage kitse a ciki.
4. Avocado Ne Abokin Ka
Kwanan nan, mun lura cewa avocado, ko kuma 'ya'yan itace na man shanu, ya zama sananne sosai a matsayin babban abinci, saboda fa'idodin kiwon lafiya da yawa. Dama daga taimakawa asarar nauyi don hana kansar, fa'idodin avocado suna da ban sha'awa sosai. Don haka, shan avocado a kai a kai na iya kuma taimakawa datsa cikinka, kamar yadda antioxidants da ke ciki na iya inganta yawan kumburin rayuwa.
yadda ake cire pimples ta halitta da dindindin
5. Amfani da Shake Protein
Kowace safiya, bayan haske, karin kumallo mai wadataccen fiber, cinye girgiza da aka yi daga ƙarin furotin, kamar su whey, ko karin furotin na tushen tsire-tsire ana iya amfani da su don saurin aiwatar da asarar mai, kamar yadda furotin ke yaƙi da mai. Idan kuna motsa jiki domin rasa kitse, girgizar sunadarai na iya taimakawa muryarku kuma!
6. Lodi Akan Farin Kwai
Yawancin mutanen da suke son gina tsokoki ko rage nauyi suna ƙara ƙwai a cikin abincinsu kuma dabaru iri ɗaya ake amfani da shi koda lokacin da kuke son rasa kitse mai ciki, saboda ƙwai suna da wadataccen furotin. Amfani da fararen kwai aƙalla abinci sau 2 a rana guda na iya taimaka maka rasa mai mai cikin sauri, yayin da yake baka ƙarfin kuzarin motsa jiki.
7. Shan Ruwan da aka saka Lemon
Yawancin binciken bincike sun gano cewa idan aka hada da sabbin lemun tsami a cikin ruwan da za a sha zai iya taimakawa rage kitse mai ciki. Vitamin bitamin da ke cikin lemun tsami da antioxidants a cikin ruwa suna haɗuwa tare don kankare ƙwayoyin ƙwayoyin mai da aka tara akan ganuwar ciki kuma suka fitar da su daga tsarinku.
8. Rage Shaye Shaye
Idan muna so mu rasa nauyi, musamman mai ciki, to dole ne a cire carbohydrates marasa lafiya daga abincin yau da kullun. Farar burodi, farar shinkafa, sukari, taliya, pizza, kayan burodi, da sauransu, wasu nau'ikan carbohydrates ne marasa lafiya wanda dole ne mutum ya yanke daga cikin abincin, domin rasa kitse a ciki.
9. Yin Atisaye Na Ciki
Yin amfani da kowane nau'i na iya taimaka muku rage nauyi kuma ya riƙe ku cikin sifa. Koyaya, idan kuna so ku rasa kitsen ciki musamman, tare da motsa jiki na zuciya kamar gudu, jogging, da dai sauransu, dole ne a gudanar da atisayen ciki kamar katako, crunches, da sauransu, akai-akai.
Raba wannan labarin!
Idan kuna son karanta wannan labarin, ku raba shi ga ƙaunatattunku.
