YADDA AKE RAGE KITSEN CINYA A GIDA

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Cinya cinya mai kyau shine burin kowane mutum kuma me yasa ba haka ba? Wanene ba ya son ƙafafun kallon ƙanƙara wanda za su iya fahariya da ƙarfin gwiwa? Don haka, a cikin wannan labarin, za mu rubuta game da yadda za a rage kitse a cinya a gida.

Ba a ga kitsen cinya da ba a so a cikin mata fiye da maza. Koyaya, maza ma suna da cinyar cinya kuma. Hakanan, daga lokacin haihuwa zuwa shekara shida, adadi da girman ƙwayoyin mai suna ƙaruwa ga inan mata da samari wanda hakan ke haifar da daidaitaccen ƙimar kitsen jiki.

Amma yayin da kuka tsufa, kwayoyin halittar na haifar da tarin kitse a kusa da cinyoyi, kwatangwalo da gindi na mata kuma a yankin ciki na maza. A tsawon rayuwar su, mata suna da kaso mafi tsoka na jiki saboda, bayan sun kai shekaru takwas, yan mata sun fara samun ƙiba mai yawa fiye da ta maza. Wannan hanzarin mai yana da nasaba da canje-canje a matakan hormone mace.

Wani rashin lafiyar da mata ke fuskanta tare da cinyar cinya shine cellulite, wanda ke sa fatar dake cinyar ta zama mai dumi da dunƙulewa. Yana faruwa lokacin da ɗakunan ajiya masu yawa suka tura ta cikin kayan haɗin da ke ƙarƙashin fata. A cikin maza, cellulite ba a san da yawa saboda galibi yana bayyana a kugu ko a cikin ciki.

Ana buƙatar haɗuwa da abinci da motsa jiki domin rasa kitse daga cinyoyinku da sauran sassan jiki. Ga yadda zaka rage kitse a cinya.

1. Shayar da jikinka

Shayar da jikinka da ruwa ba kawai zai kawar da rashin ruwa ba amma kuma zai taimaka wajen rasa mai kamar yadda yake taimakawa wajen fitar da gubobi masu cutarwa, da kuma kai kayan abinci mai gina jiki zuwa kwayoyin halitta, da sauransu. ^[1] . Don cinyoyin da ke da kyau, sha gilashin ruwa 7 zuwa 8 kowace rana.

Guji samun sodas, abubuwan sha na makamashi ko ruwan 'ya'yan itace da aka tattara saboda suna dauke da adadin kuzari mara kyau da yawan sukari. Sha gilashin ruwa minti 30 kafin kowane abinci domin wannan zai yaudare hankalinku har kuyi imani cewa cikinku ya cika kuma zaku sami ƙananan sha'awa. Wannan zai taimaka wajan rasa mai cinya da kuma jiki gaba daya ^[biyu] .

2. Yanke Kan Carbohydrates Mai Sauƙi

Carborates mai sauƙi ba shi da kyau a gare ku idan ya zo ga rasa mai mai cinya. Saboda sunada ƙarancin fiber da narkewar abinci da sauri wanda zai haifar da karuwar matakan sikarin jini da kuma taimakawa ga wuce gona da iri ^[3] . A gefe guda kuma, amfani da hadadden carbohydrates yana da kyau a gare ku saboda jikin ku yana saurin shan su a hankali kuma yana kiyaye cikar ku na tsawon lokaci saboda yawan abun ciki na fiber. Misalan hadadden carbi sune hatsi cikakke, shinkafa ruwan kasa, alkama gaba ɗaya, oats, da dai sauransu.

3. Samun 'Ya'yan itace da kayan lambu

'Ya'yan itãcen marmari da' ya'yan itãcen marmari ana daukar su mafi kyaun abinci idan ya kasance ga rasa cin mai saboda suna da ƙarancin adadin kuzari kuma cin su da yawa ba zai shafi jikinku ba ta kowace hanya ^[4] . Wannan zai baka damar koshi har tsawan lokaci. Ku ci sabbin fruitsa fruitsan itace da vea vean itace ta addingara su zuwa miya da salati a maimakon ku ci shi da kayan salatin da miya.

4. Intara Amfani da sunadarai

Amfani da abinci mai gina jiki ne wanda zai iya taimaka muku samun cikakken adadin kuzari. Wannan yana sauƙaƙa sautin cinyoyin ka da ƙona kitsen jiki gabaɗaya. Dangane da binciken da Jaridar American Journal of Clinical Nutrition ta yi, mutanen da ke bin abincin mai sunadarai sun ƙona ƙarin adadin kuzari kuma suna ci gaba da ƙoshin abinci bayan cin abinci ^[5] . Hakanan samun abinci mai gina jiki mai gina jiki zai baka karfin tsoka kuma hakan yana da mahimmanci yayin da kake kokarin yin sautin cinyoyin ka.

5. Yawaita Ciyar da Omega 3 Acid Acid

Omega 3 fatty acid suna nan a cikin kifi kamar su kifin kifi, mackerel, herring, da sauransu .Wadannan kitsosai masu guba jiki yana buƙata don nama mai laushi da fata. Cellulite a cikin cinyoyi na iya rushewa tare da taimakon antioxidants da ke cikin waɗannan kifin mai kuma ƙari, kasancewar omega 3 fatty acid na iya gyara kyallen fatar ^[6] . Don haka kayi niyya don sau 4-5 na kifin mai mai mako-mako don inganta ragin cellulite.

6. Rage Shan Gishirin

Yawan cin abinci mai gishiri mai yawa zai haifar da riƙe ruwa mai yawa wanda yake rufe ciki, cinya da cinyoyi. Yawan gishirin da kuke cinyewa, yawancin ruwa yana adana cikin jikinku maimakon kodan su tace shi. Wannan yana haifar da hauhawar jini ^[8] . Dangane da Heartungiyar Zuciya ta Amurka, mutane suna buƙatar 2,300 MG na sodium kowace rana kuma suna da fiye da wannan adadin a cikin hanyar miya, miyar gwangwani da soyayyen za ta lalata tsarinka.

7. Tafiya (Treadmill)

Shin tafiya tana da kyau don cinyar cinyoyi? Walking yana aiki duka hanyoyi biyu - ɗaya, yana aiki azaman motsa jiki mai motsa jiki da biyu, yana taimakawa cikin ƙona calories a cikin jiki. Kuna iya farawa ta hanyar tafiya daidai amma, tabbatar cewa kowane matakinku ya fi ƙarfi. Yayinda kuka saba da tafiya, a hankali ku kara taku, wannan zai sanya matsi akan cinyoyin ku ya kuma kona kitse ^[7] . Nemi tsawon minti 30 na tafiya kowace rana.

8. Yi squats

Squats shine cikakken motsa jiki ga waɗanda suke ɗaukar ƙarin kitsen jiki a cinyoyinsu, kwatangwalo da gindi. Squats na taimakawa wajen gina ƙwayar tsoka mai taushi da samar da cinyoyi ƙanana, maƙara da ƙarfi. Hakanan zai iya taimakawa wajen rage cellulite kawai lokacin da kuka haɗa shi da lafiyayyen abinci. Ka tuna da yawan adadin kuzari da kake ƙonawa, yawan ƙiba da kuke rasawa daga cinyoyinku da dukkan jikinku.

9. Igiyar Tsalle

Dangane da Councilungiyar onungiyar Motsa Jiki ta Amurka rasa kitsen kawai daga wani yanki na jiki ba zai yiwu ba, kuna buƙatar rasa kitse daga dukkan jiki gami da cinyoyi. Yin wasan motsa jiki na tsalle yana taimakawa wajen rage nauyin jiki gaba daya kuma yana gyara cinyoyinku. Yana aiki ta kunna manyan tsokoki na ƙananan jiki kuma yana ƙaruwa da ƙwayar tsoka. Wannan aikin yana kara karfin juriyar jijiyarka, maimakon cinyoyin murji wanda zai baka damar ganin raguwar girman kafafunka yayin da kake rage kiba.

10. Gudu (Treadmill)

Lokacin da kake gudu, zaka kona adadin kuzari kuma yana inganta cinyoyi mara laushi ^[9] . Koyaya, idan kayi gudu na kwana ɗaya ko biyu ka huta na sati ɗaya ka sake farawa na daysan kwanaki ba zai baka babban sakamako ba. Kuna buƙatar gudu kowace rana a matsakaicin tsaka don ƙona kitse mai cinya yadda ya kamata. Nemi tsawan minti 30 na gudana kowace rana.

11. Hawan keke

Hawan keke motsa jiki ne na zuciya da zai taimaka rage kitsen jiki gaba daya har da cinyoyi ^[10] . Hawan keke yana aiki akan cinyoyinku ta hanyar rage kitse akan cinyoyinku. Bugu da ƙari, za ku ƙone yawancin adadin kuzari yayin hawan keke wanda zai dogara da ƙarfin aikinku da nauyinku.

12. Yoga

Wasu takaddama na yoga zasu iya taimakawa datse cinyar ka kamar jarumi, jinjirin rana, allahiya sanya, gefen lunge, mikiya, yanayin jirgin sama, mai rawa, da kujerar zama. Duk wani yanayin yoga wanda zai baka damar daidaita kan kafa daya zai kalubalanci cinyar ka. Koyaya, waɗannan yoga ba sa kai tsaye ga cinyoyin ku, yana aiki kan rasa kitsen jiki gaba ɗaya.

Sauran Amfani masu Amfani Don ƙona kitse

Hau matakala maimakon ɗaukar lifta a duk lokacin da ya zama dole.

Bibiyar abincinku zai baka damar ci gaba da kafa kan yawan cin abincinku.

Guji samun kayan abinci mai mai kamar cupcakes, hot karnuka, burgers, da dai sauransu.

Samun isasshen bacci kowace rana kamar yadda aka san bacci zai taimaka wajen rage nauyi.

Duba Rubutun Magana

[1]Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Ruwa, hydration, da kiwon lafiya. Nazarin abinci mai gina jiki, 68 (8), 439-458. Doi: 10.1111 / j.1753-4887.2010.00304.x
[biyu]Vij, V. A. K., & Joshi, A. S. (2014). Hanyoyin shan ruwa mai yawa a kan nauyin jiki, ƙididdigar yawan jiki, ƙoshin jiki, da kuma sha'awar mata masu nauyi. Jaridar kimiyyar halitta, ilmin halitta, da magani, 5 (2), 340.
[3]Ludwig, D. S., Majzoub, J. A., Al-Zahrani, A., Dallal, G. E., Blanco, I., & Roberts, S. B. (1999). Babban glycemic index index abinci, overeating, da kiba. Ilimin yara, 103 (3), e26-e26.
[4]Charlton, K., Kowal, P., Soriano, M. M., Williams, S., Banks, E., Vo, K., & Byles, J. (2014). Aunar 'ya'yan itace da kayan lambu da ƙididdigar yawan jiki a cikin babban samfurin matasa maza da mata na Australiya. Kayan abinci, 6 (6), 2305-2319.
[5]Leidy, H.J, Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D.,… Mattes, R. D. (2015). Matsayin furotin a cikin asarar nauyi da kiyayewa. Jaridar American Journal of Clinical Gina Jiki, 101 (6), 1320S – 1329S.
[6]Buckley, J. D., & Howe, P. R. (2010). Dogayen sarkar mai mai yawan omega-3 na iya zama da amfani don rage kiba-wani bita. Kayan abinci, 2 (12), 1212-1230.
[7]Ryan, A. S., Nicklas, B. J., Berman, D. M., & Dennis, K. E. (2000). Restricuntataccen abinci da tafiya suna rage sanya kitse a tsakiyar cikin tsofaffin mata masu kiba - Jaridar Amurkawa game da abinci mai gina jiki, 72 (3), 708-713.
[8]Dahl, L. K. (1961). Hanyoyin da za a iya amfani da shi na yawan amfani da gishiri a cikin kwayar cutar hauhawar jini mai mahimmanci. Jaridar Kasuwancin Amurka, 8 (4), 571-575.
[9]Williams, P. T. (2013). Rashin hasara mafi girma daga gudu fiye da tafiya yayin 6.2-yr mai zuwa mai zuwa bin. Magunguna da kimiyya a cikin wasanni da motsa jiki, 45 (4), 706.
[10]Quist, J. S., Rosenkilde, M., Petersen, M. B., Gram, A. S., Sjödin, A., & Stallknecht, B. (2017): `` Abinda muke so shi ne: Hanyoyin zirga-zirgar aiki da motsa jiki-lokacin hutu kan asarar mai ga mata da maza tare da kiba da kiba: gwajin bazuwar sarrafawa. Jaridar Duniya ta Kiba, 42 (3), 469-478.