Maza, Ga Yadda Zaka Iya Rasa Kitsen Ciki

Mafi Kyawun Sunaye Ga Yara

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Auke tef kai tsaye, ka nannade shi kusa da maɓallin ciki, ka kuma bincika idan ma'aunin ya karanta cm 94 (37 a) ko fiye. Idan yayi, to lokaci yayi da yakamata ku dauki mataki.

yoga yana haifar da asarar nauyi cikin ciki

Kitsen ciki ya fi girma na taurin kai, mara nauyi a cikin yankin ciki na jikinka. Fatauke da mai kusa da tsaka-tsakinku, koda kuwa kun kasance siriri a wani wuri, haƙiƙa yana wucewa.

Kitsen ciki kuma yana buɗe ƙofofi don yalwar al'amuran kiwon lafiya waɗanda suka haɗa amma ba'a iyakance ga bugun zuciya, bugun jini, ko ciwon sukari ba. Idan farfajiyar ta tsage, akwai aƙalla cututtuka daban-daban guda 39 masu alaƙa da kiba na ciki wanda ya haɗa har da haɗarin cutar kansa.

A bayyane yake yanzu, lokaci yayi da za a sauke zuwa mafi koshin lafiya. Karanta kan shawarwari masu zuwa don kaɗan jingina tare da tsare-tsaren abinci mai ƙoshin lafiya da shawarwarin motsa jiki waɗanda zasu kiyaye ka cikin mafi kyau.

Abincin Mafi Kyawu, Slimmer Ciki

Babban mahimman dalilai guda biyu da yasa yawancin abinci basu faɗi ko dai saboda suna takurawa sosai game da nau'in abincin da kuke ci, ko kuma su bar ku kuna ji kamar baku ci komai ba kwata-kwata.

A kowane hali, galibi ka kan rabu da shirin kuma ka dawo da tsohuwar halayenka na baya. Kuma, wannan shine ainihin inda kuskuren ya faru. Me ka ke yi? Bari mu karya maka shi.

Don kawar da wannan kitse mara ƙyama, nan take kuna buƙatar rage cin abinci mai ɗari da sarrafawa da kawo cikakken abinci da abinci mai ƙoshin fiber. Hakanan kuna buƙatar sanya ƙwanƙwasa akan abincin ku na carbohydrates.

Amfani da mafi yawancin kashi 40 cikin ɗari na adadin kuzari daga carbs an tabbatar da cewa yana da tasiri don rage kitse a ciki.

Yaya daidai kuke Bukatar Ku Ci Don Rage Fatashin Ciki?

• Fara farawa da moreara fruitsa fruitsan itace, kayan marmari, hatsi duka, da wake a cikin abincinku-wanda zai haɓaka haɓakar fiber ɗinka a zahiri.
• Ku ci isasshen furotin mai inganci wanda ya ƙunshi dukkan muhimman amino acid. Irin wannan furotin ana samunsa sosai a cikin kaji, kifi, kwai, tofu, da sauransu.

Kar kayi watsi da lafiyayyen mai a matsayin wani bangare na abincin mai kiba. Za ku samo su daga man kayan lambu, kwayoyi, tsaba, da avocados.

Ingantaccen Tsarin Abinci

Don karin kumallo:

Cikakken hatsi ko oatmeal (1 1/4 kofin), madara mara mai (kofi 2), almond ko wasu kwayoyi (4 Tbsp), da zabibi (2 Tbsp). Wannan ya hada da adadin kuzari 591, gram 29 na furotin, gram 78 na carbohydrates, da gram 18 na mai.

Don Abincin rana:

Sandwich da aka yi da burodin hatsi (yanka 2), nama ko tuna na gwangwani (5 oz), cuku mai mai ƙwarai (yanki 1), tumatir (yanka biyu), mayonnaise (1 Tbsp), karas (1), da ruwan lemu ( 1 kofin). Wannan yana wakiltar adadin calories 666, gram 41 na furotin, gram 71 na carbohydrates, da gram 25 na mai.

Abincin dare:

Nama kamar naman alade, kaza, ko abincin teku (oz 5), salad (kofi 1), kayan lambu masu ganye (kofi 1), sitaci kamar burodi, dankalin turawa, ko taliya (yanki 1 ko kofi 1), da kuma 'ya'yan itace (3/4 kofin). Kuma kun cinye adadin kuzari 379-953, gram 23-53 na furotin, gram 33-109 na carbohydrates, da gram 12-43 na mai.

Don kayan ciye-ciye (zaku iya raba shi zuwa biyu):

Gurasar hatsi duka (yanka 2), man gyada (2 Tbsp), madara mara yalwa (kofuna 2), da apple (matsakaici 1). Wannan yayi daidai da adadin kuzari 629, gram 31 na furotin, gram 83 na carbohydrates, da gram 20 na mai.

Yi Aikin Wayo

Abinci shi kaɗai bai isa ya taimake ka rage ƙiba mai ciki ba. Cardio na iya zama ɗayan mafi kyawun abubuwa ga maza su rasa kitsen ciki. Don samun kyakkyawan sakamako, yakamata kayi 30 zuwa 60 na motsa jiki na motsa jiki kowace rana, kwana biyar a mako. Tafiya cikin sauri ko wasan wasan tennis biyu shima ana kirga shi azaman ayyukan tsaka-tsaki. Hakanan ya kamata ku ɗauki kanku ta hanyar wasu ayyukan da ba na motsa jiki ba, kamar ɗaukar matakala, tashi daga teburinku kowane sa'a don miƙawa da yin yawo, tafiya yayin da kuke kan waya ko yin kiliya a ƙarshen ƙuri'ar.

Kuma har zuwa ga ayyukan gina tsoka, kada ka takaita kanka ga zama-up. Yi aiki a kan dukkan manyan tsokoki-hannayenku, ƙafafu, baya, kafadu, da kuma ɓoye-sau biyu a mako ta hanyar turawa, jawowa, da tsuguno.

yadda ake cire tan daga fuska ta dabi'a a gida

Abin fahimta ne cewa mutane yanzu suna sane da yadda kitsen cikinsu yake kuma sun sami karfin gwiwa sosai don basu damu ba, ba tare da la'akari ba. Amma kiba a ciki ba daidai bane. Hakan ya faru ne saboda yana da alaƙa da wasu dalilai na likita masu dacewa kuma ba game da yadda kuke kallon madubi bane kawai.

Bi shawarwarin da ke sama don kiyaye kitse a ciki kuma bari mu san yadda yake aiki a gare ku ko da kuwa kuna da wasu shawarwari a gare mu, a cikin ɓangaren maganganun da ke ƙasa.

Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin