Yadda ake siririn ciki da kugu . Nau'i biyu na kitse na ciki. Kowa yana da kitse na ciki, ciki har da waɗanda ake kira kwandon shara. Ba za ku tsira ba tare da mai a ciki. Shin kun san cewa akwai nau'in kitse na ciki iri biyu?
Fat a cikin ciki (kitsen subcutaneous): Ana samun wannan kitse tsakanin fata da tsokoki. Kuna iya kama shi kuma yana jin santsi.
Fat a cikin ku (kitse na gabobi): Ana samun wannan kitse a kusa da muhimman gabobi kamar zuciyar ku, huhu, ciki, da hanta. Organ fat kuma ana kiranta fat visceral.
Jikin ku yana buƙatar kitsen gabobin jiki don shaƙawar girgiza ta waje da samar da hormones. Amma yawan kitse na gabobi ba shi da lafiya kuma yana fitar da ciki. Wannan zai sa ciki ya yi kiba.
Idan kuna da kitse na ciki da yawa, kuna haɗarin fuskantar tasirin sa masu haɗari. Ka yi tunanin hawan jini, babban cholesterol, cututtukan zuciya, da ciwon daji. Mutanen da ke da karancin kitse na Organic suma suna cikin haɗari mafi girma ga waɗannan cututtukan. Takaitaccen bayani : Yawan kitse na gabobin jiki da kitse na subcutaneous yana sa ciki yayi kama.
Dalilin babban ciki
Da zaran kun ci adadin kuzari fiye da yadda kuke cinyewa, za ku fara adana kitse. Inda kuka adana wannan an ƙaddara shi sashi daga ƙwayoyin halittar ku. Amma ba 100%ba. Kuna da iko akan ko kun sami (ko rasa) mai ciki.
A gaskiya yana da sauqi: yawan kalori da danniya suna haifar da jikinka don samar da ƙarin kitse na ciki.
Dalili na 1: yawan kalori da yawa
Idan kuna son rasa nauyi akan ciki, yana da mahimmanci ku cinye adadin kuzari fiye da yadda kuke ɗauka. Wannan ya shafi asarar nauyi gaba ɗaya, gami da asarar nauyi a ciki. Ta hanyar cinye ƙarancin adadin kuzari fiye da abin da jikin ku ke buƙata, kuna amfani da shagunan mai (ciki), don tabbatar da cewa ku rasa nauyi.
Kuna iya yin hakan ta hanyoyi biyu:
- Amfani da ƙarancin kalori (tare da abinci mai gina jiki)
- Cin karin kalori (tare da motsa jiki)
Rage kitse na ciki al'amari ne na cin abinci daban, ba ƙasa ba. Ta hanyar cin ƙarancin carbohydrates da ƙarin kitse, sunadarai da kayan marmari masu lafiya, kuna da ƙoshin lafiya da kunna kitsen mai (wanda ke ba ku ciki mai daɗi).
Wannan a'a yana nufin dole ku tafi da yunwa. Tare da menu mai kitse na mako-mako a cikin wannan labarin, zaku iya rasa kitse na ciki da sauri ba tare da jin yunwa ba.
Low carb rage cin abinci mafi tasiri a kan mai ciki
Yawancin binciken kimiyya sun nuna cewa ƙarancin abincin carbohydrate yana ɗaya daga cikin ingantattun hanyoyin rage nauyi.
A zahiri, a kan abinci mai ƙarancin carbohydrate yana ƙona ƙarin mai ciki fiye da abinci na yau da kullun (shaida: karatu 1 , karatu 2 , karatu 3 ). Daga baya a cikin wannan labarin, zaku iya karanta yadda ake cin ƙananan carb don ƙona mai ciki.
Dalili na 2: Damuwa!
Lokacin da kuke fuskantar damuwa, jikin ku yana samar da babban adadin cortisol na hormone. Ba abin mamaki bane, ana kuma kiran cortisol damuwa hormone . Hakanan kuna iya samun matakin cortisol mafi girma saboda ƙarancin bacci ko abinci mara kyau.
Cortisol yana tabbatar da cewa kuna adana kitse a cikin ku ( tushe ). Bincike ya nuna cewa akwai alaƙa mai ƙarfi tsakanin damuwa da kitse na ciki a cikin mata. Matan da ke da yawan kitse na ciki kuma sun ce suna fuskantar damuwa sosai a rayuwarsu ( tushe ).
Masu bincike daga Jami'ar Yale sun gano wani abu mai ban sha'awa. Sun gano cewa cortisol yana sa kiba ta hanyoyi biyu.
- Babban matakan cortisol yana sa jikin ku adana adadin kuzari kamar mai a cikin ku.
- Cortisol yana ƙara yawan ci, yana sa ku ji yunwa kuma galibi yana da daɗi.
Wannan yana haifar da mummunan yanayi inda kuke ci gaba da cin abinci da adana kitse a cikin ku. Wannan shine sarkar amsawar cortisol:
- Saboda damuwa (sabili da haka cortisol mai yawa a jikin ku) kuna ci gaba da sha'awar wani abu yayin da a zahiri kun riga kun cika.
- Kuna cinye adadin kuzari fiye da yadda jikin ku ke buƙata.
- Ana adana adadin kuzari a matsayin mai.
- Cortisol da ke cikin jikin ku da farko yana aika wannan ƙarin kitse zuwa cikin ku.
- Kitsen da ke cikin ku yana tarawa kuma ba za ku rasa nauyi ba (saboda kuna jin yunwa kullum kuna ci gaba da cin abinci).
Kamar yadda zaku iya karantawa, cortisol yana da wahalar rasa mai ciki. Amma maɗaukakin matakin cortisol yana da ƙarin sakamako masu illa da yawa waɗanda ke sa asarar nauyi ke da wahala. Misalan wannan shine asarar yawan tsoka da haɓaka matsalolin thyroid. Dalilan da zasu isa rage hormone cortisol.
Babban matakin cortisol na iya haifar da yawan kitse na ciki da ƙara yawan ci.
Magani: kunna kona mai ciki
Kamar yadda zaku iya karantawa, ƙirƙirar kitse na ciki ba kawai batun wuce gona da iri bane. Sabili da haka, rasa kitse na ciki ba kawai batun cin abinci bane. Hakanan kuna buƙatar rage hormone cortisol. Idan cortisol ɗinku ya ragu, jikinku zai iya buɗe 'ƙofofin' ga ƙwayoyin mai a cikin ku kuma ƙona kitsen a wurin.
A kashi na gaba na wannan labarin, zaku koyi yadda rasa mai ciki a kan matakai uku masu sauƙi . Ana iya samun duk abin da kuke buƙata don farawa a ƙasa (gami da menu na mako, jerin siyayya, da nasihu don rage cortisol ɗin ku).
Bari mu fara!
Yadda ake rage ciki: shirin mataki na 3
Wannan shirin mataki 3 ne wanda zaku kunna kona mai a cikin ku. Wannan shine shirin:
- Mataki na 1: guji rashin abinci mai gina jiki
- Mataki na 2: ku ci abincin da ya dace
- Mataki na 3: Rage Cortisol
Akwai hanya guda kawai don kawar da kitse: ta ƙona shi. Wannan shine dalilin da ya sa kuka koya a matakai na 1 da na 2 waɗanne irin abinci ne za ku fi guje wa da waɗanne irin abincin da za ku ci, don ku ƙona adadin kuzari fiye da yadda kuke cinyewa. Da wannan shirin za ku ƙona kitse cikin koshin lafiya kuma ba za ku ji yunwa ba.
Mataki na uku shine rage matakan cortisol na jini don galibi kuna ƙona kitsen ciki. Bari mu fara da mataki na 1!
Mataki 1 Rage nauyi Belly: guji rashin abinci mai gina jiki
Ko ku rasa ko samun nauyi ana ƙaddara 80% ta abinci mai gina jiki kuma 20% kawai ta wasanni da motsa jiki. Don rasa kitsen ciki, abu mafi mahimmanci shine cin abincin da ya dace. An yarda da motsa jiki da wasanni, amma ba a buƙata.
Mataki mafi mahimmanci da zaku iya ɗauka don hanzarta ƙona kitse shine cin ƙananan carb.
Kamar yadda kuka karanta a baya, ƙarancin abincin carbohydrate yana da tasiri sosai akan kitse na ciki ( tushe ).
Maganar kasa ita ce na daina cin abinci sauki carbohydrates . Simple carbohydrates ne m carbohydrates. Suna sa matakin sukari na jini ya tashi da sauri. Wannan kuma yana haɓaka insulin. Insulin shine hormone wanda ke motsa sel don adana kitse da dakatar da ƙona mai. Kuma ba ku son hakan!
A ƙasa zaku sami samfuran da zaku sami mafi sauƙin carbohydrates. Guji su idan kuna son gujewa tara kitse na ciki:
- Sugar
- Abin sha mai laushi
- Candy da cakulan
- Mai ƙwanƙwasa
- Shagon kek
- Chips
- Kankara
- 'Ya'yan itace yogurt da yogurt sha
- White gurasa
- Farin manna
- Farin shinkafa
- kunsa
- Muesli da gishiri
- Gingerbread
Har yanzu kuna iya cin carbs, amma iri ɗaya ne kawai: hadaddun carbs. Waɗannan suna ba da damar sukari na jini ya tashi da sauri kuma yana hana haɓaka kitse na ciki ( tushe ).
A cikin jerin siyayya da zaku iya zazzagewa anan zaku sami jerin samfuran samfuran da zaku iya ci lafiya kuma suna hana samar da kitse na ciki. Takaitaccen bayani : Ana ƙona kitsen ciki ta hanyar kawar da duk carbohydrates masu sauƙi (sukari, kek, farin burodi, farar shinkafa, da sauransu) daga abincinku. An yarda da hadaddun carbohydrates.
Mataki na 2 Rage Ciwon Ciki: Ku ci Abincin da ya dace
Ta hanyar cin ƙarancin carbohydrates, kuna tabbatar da cewa dole ne jikinku ya ƙone mai don kuzari. Wannan shine yadda kuka fara ƙona kitsen ciki. A ƙasa zaku iya karanta abin da yakamata ku ci don tayar da ƙona mai.
Abincin da ke ƙona mai ciki
Kuna ƙona kitsen ciki ta hanyar cin kayan lambu, mai, da furotin. Ta cin wannan abincin, kuna ƙona mai mai ƙanƙan da ƙananan ciki da sauri.
Jerin abinci mai amfani (wanda za a same shi a ƙasa) yana nuna waɗanne abinci ke taimaka muku ƙona mai ciki. Samfuran da ke cikin wannan jerin zasu taimaka muku rage nauyi akan ciki ta hanyoyi biyu:
- Suna hana ku tara kitse a ciki.
- Suna tabbatar da ƙona kitsen ku yana 'kunne'
Jerin abinci mai kitse na ciki
Kayan lambu:
- Alayyafo
- Salatin
- Endibia
- Tumatir
- Kokwamba
- Radishes
- Barkono mai kararrawa
- Zucchini
- Farin kabeji
- Broccoli
- Kabeji
- Koren wake
- Brussels yana tsiro
- Suman
- Barka dai
- Karas
Protein:
- Qwai
- Cuku gida
- yogurt na Girkanci
- gida cuku
- Kifi
- herring
- Kod
- Chickadee
- Sardauna
- Mussels
- Dabbobi
- Jingina nama
- Kaza
- Legumes: wake, baƙar fata, wake koda, wake koda, wake mai faɗi, kabewa
- Tempeh
Fats:
- Gyada
- Tsaba
- Abubuwa
- Avocado
- Karin man zaitun
- Karin man kwakwa
Hadaddun carbohydrates (a cikin daidaituwa *):
- 'Ya'yan itãcen marmari (sau ɗaya zuwa biyu a rana)
- Abincin hatsi
- Quinoa
- Alforfin
- Dankali
- Shinkafar da bata goge ba
* Waɗannan carb ɗin suna da lafiya kuma suna rage yawan sukari na jini, amma ba za ku iya cin mara iyaka ba. Tabbatar cin ɗan ƙaramin ɓangaren waɗannan samfuran. Ku ci rabo girman damtsen ku A cikin kowane abinci.
Karin: jerin siyayya tare da samfura sama da 120 don ƙona mai ciki
Na haɓaka jerin siyayya mai yawa wanda zaku iya zazzagewa kyauta. Farawa mai kyau shine rabin aikin!
Ana iya saukar da jerin siyayyar kitse mai kitse na ciki nan a cikin pdf. Takaitaccen bayani : Kuna rasa kitse na ciki ta hanyar yawan cin kayan lambu, furotin da mai. Wannan yana rage yawan sukari na jini kuma yana ƙona kitse na ciki.
Mataki na 3 Rage Ciwon Ciki: Ƙananan Cortisol
Ana kiran Cortisol damuwa hormone , amma kuma ana iya kiransa hormone mai kitse na ciki. Rage cortisol ɗinku don haka kunna ƙona mai a cikin ku.
Don ƙona kitsen ciki, bi yawancin shawarwarin da ke tafe. Waɗannan nasihohin suna buɗe 'ƙofofin' don ƙwayoyin mai a cikin ciki, suna ba da damar sakin kitse da ƙonewa.
Tip 1: rage damuwa a rayuwar ku
Timeauki lokaci don shakatawa. Lokacin da kuka huta, damuwar da ke jikinku ta ragu, kamar yadda cortisol ɗin ku ke yi. Wannan kuma yana rage yawan ci kuma yana iya ƙona kitse na ciki ( tushe ).
Tip 2: Barci 8 hours a rana
Rashin bacci yana ƙara matakin cortisol. Don haka, yi bacci awanni 8 a rana don ƙona kitsen ciki da sauri.
Tip 3: ci bisa ga jerin siyayya
Wannan yana nufin: ƙarancin carb da lafiya. Saukewa anan cikakken jerin siye akan mai na ciki. Yana da kyauta ga masu karanta wannan labarin.
Tip 4: guji barasa
Mutanen da ke shan barasa suna cikin haɗarin kamuwa da yawan kitse na ciki ( tushe ). Zai fi dacewa kada ku sha barasa. Idan kuna son shan gilashi, ku sha aƙalla ƙaramin abinci guda biyu kuma ku sha ruwa da yawa.
Dalilin da yasa Ayyukan motsa jiki ba sa aiki
Babbar tatsuniya game da asarar nauyi na ciki shine motsa jiki na ciki yana ƙona kitse na ciki. Gaskiyan : na motsa jiki na abs ba ya aiki. Ba za ku iya ƙona kitse a cikin gida ba. Kuna ƙona kitse daga dukkan sassan jikin ku.
Kuna iya tunanin tsokar ku da tsokar nama a matsayin mutane biyu da basa magana da yaren juna. Duk abin da tsokoki ke yi, kitsen da ke kusa da su ba ya amsawa. Fat kawai 'yana magana' ga hormones kuma kuna sarrafa su tare da abincin ku.
Tunda tsokar ku ba ta da abin faɗi game da inda kuka ƙona kitse, motsa jiki na cikin gida ba zai taimaka muku ƙona mai ciki ba.
Shin tsokar ciki na samun kiba?
Ayyukan motsa jiki na ciki yana ƙarfafa ƙoshin ku kuma yana inganta yanayin ku. Koyaya, yin motsa jiki na ciki mai wuce gona da iri na iya kawo cikas ga burin ku na samun lalataccen ciki. Lokacin da kuke horar da tsokokin ku, suna samun ƙarfi da girma. Sannan yankin ku na ciki yana faɗaɗa.
Yi motsa jiki na ciki don ƙarfafa yankin ku na ciki, amma kada ku yi amfani da su azaman motsa jiki mai ƙona kitse. Idan za ku yi atisaye na ciki, tabbatar da horar da duk sauran ƙungiyoyin tsoka da ƙarfi iri ɗaya.
Wasannin da ke taimakawa ƙona kitse na ciki
Ayyuka don rage ciki. Idan kuna cin lafiya da ƙarancin carb, ba lallai ne ku motsa jiki don rage nauyi akan ciki ba. Ta hanyar cin abincin da ya dace da iyakance damuwa, kuna yin fiye da isa don ƙona kitse na ciki.
Kuna son wasanni ko kawai kuna so ku rasa nauyi akan ciki? Don haka muna da tip wanda zaku iya haɓaka ƙona mai a cikin ku!
Wasan da kuke ƙona mai ciki
Sabuwar hanya mai inganci don ƙona mai da sauri shine HIIT, ko babban horo na tazara mai ƙarfi . Ana iya fassara wannan kalma a cikin Ingilishi azaman Babban Tazarar Tazara. Wannan yana nufin: wasanni masu fashewa na ɗan gajeren lokaci, a lokaci -lokaci. Gaskiya: Tare da mintuna 20 na motsa jiki mai ƙarfi za ku rasa ƙarin kitse na ciki fiye da idan kun tsaya akan mashin na dogon lokaci!
Binciken kimiyya ( tushe ) ya nuna cewa HIIT yana da tasiri sosai wajen ƙona kitsen ciki. Wani binciken ( tushe ) kuma yana nuna cewa ta hanyar yin HIIT sau uku a mako, maimakon cardio na al'ada ( kamar treadmill ko elliptical trainer), ku:
- Yana ƙona kitse sosai
- Rasa muhimmanci mai ciki
Menene HIIT? Tare da HIIT, kuna amfani da ƙarin ƙwayoyin tsoka, samar da ƙarin abubuwan da ke ƙona kitse (testosterone da hormone girma), kuma ƙona mai yana ci gaba na tsawon lokaci. Ko da daɗewa bayan motsa jiki, har yanzu kuna ƙona ƙarin adadin kuzari saboda ƙwayar ku ta haɓaka.
Jadawalin motsa jiki na HIIT
- Warm-up: jog ko tsalle igiya na mintuna 3
- Horarwa (maimaita sau 4 zuwa 8):
- Daƙiƙa 20 na tsere / ɗaga gwiwa / karkatarwa (hawan keke) / tsalle igiya *
- 40 seconds hutawa - Cooldown: jog na mintuna 2
* Gudu ko tsalle igiya baya jin dadin jikin ku? Sannan zaɓi gudu don daƙiƙa 20 sannan ku huta na daƙiƙa 40 kowane lokaci.
Hadarin motsa jiki da yawa
Ba duk wasanni ba ne masu kyau don ƙona mai ciki. Idan kuna motsa jiki da yawa, sau da yawa kuma da wahala, jikinku yana amsawa ta hanyar samar da ƙarin cortisol. Kuma kun koyi abin da ke haifar da wannan: jikin ku yana shiga yanayin ajiyar mai maimakon yanayin ƙona mai. Kuma wannan kitse za a ajiye shi musamman akan cikin ku. Takaitaccen bayani : Ba lallai bane ku horar da ƙoshin ku don ƙona mai ciki. Motsa jiki ba tilas bane, amma idan kuna so, zaɓi Horarwa ta Tsakiya mai ƙarfi (HIIT). Wannan yana ba da haɓaka ga ƙona mai ciki.
Menu na mako-mako na maganin ciwon ciki
Abinci don rasa nauyi ciki. Don taimaka muku farawa akan ƙona (ciki), Na haɗa muku menu na mako -mako a ƙasa. Wannan menu na mako yana dogara ne akan samfuran akan jerin siyayya kyauta. Ga kowace rana ta mako za ku sami farantin don karin kumallo, abincin rana da abincin dare wanda zaku iya rasa kitse na ciki yadda yakamata.
Karin kumallo: Oatmeal porridge tare da kirfa, zuma da cokali 2 na cuku gida azaman topping
Karin kumallo: Ham da letas suna birgima tare da yogurt na Girka
Karin kumallo: Alayyafo, mangoro da cuku mai santsi
Karin kumallo: Omelette tare da tumatir ceri da kyafaffen kaji
Karin kumallo: Waken shinkafa da avocado da kwai
Karin kumallo: Cuku gida tare da flaxseed, oatmeal da raisins karin kumallo: qwai qwai da alayyafo da tumatir
Abincin rana: Salatin kayan lambu na tumatir, barkono, kokwamba, karas, gwoza, gyada, man zaitun, barkono da gishirin teku
Abincin rana: Green salatin tare da barkono mai kararrawa, strawberries, cuku ceta da balsamic vinegar
Abincin rana: Waken shinkafa tare da hummus da cuku gida
Abincin rana: Salatin lemun tsami, fillet din kifi, letas, tumatir da zaitun.
Abincin rana: Sweet dankalin turawa tare da cuku miya miya da koren salatin. Abincin rana: miyan tumatir da wake. Abincin rana: Ayaba, gwoza, kabeji, madarar kwakwa mara daɗi da tsaba chia.
Farashin: Zucchini spaghetti tare da miya avocado, Pine kwayoyi da sabo alayyafo
Farashin: Miyan kabewa tare da kyafaffen kaji
Farashin: Gurasar salmon tare da kayan lambu
Farashin: Sauteed kayan lambu da naman alade
Farashin: Gurasar Turkiyya tare da shinkafa mai launin ruwan kasa da kayan lambu
Farashin: Raw Sweet Dankali da Ƙarshen Stew tare da naman alade
Farashin: Abincin tanda mai yaji na cinyar kaza, barkono, albasa, tumatir da eggplant
Yadda ake rage kugu da abin da ke da kyau don rage ciki
Mutane da yawa masu kiba suna da mai da yawa a kusa da ciki. Suna son kugu mai siriri. Idan sun cimma hakan, da tuni sun gamsu sosai. Amma ta yaya za ku iya yin hakan yanzu? Rahotanni kan wannan suna karo da juna. Shin ko ba ku yin atisaye na ciki kamar zama da zama? Ko horar da yawa kuma da wahala sosai? A cikin wannan labarin, an ɗaga wasu mayafin da ke kewaye da wannan asirin.
Zama, zaman zama, da crunches ba lallai bane.
Bayani kan asarar mai ciki yawanci ya saba. Mutane da yawa suna horar da ƙwaƙƙwaransu sosai, suna gaskanta cewa zasu iya rasa kitse na ciki da shi. Koyaya, galibi suna samun kaɗan ko babu sakamako. Za a iya samun ingantattun hanyoyi don cimma siririn kugu da leɓar ciki?
Abinci mai gina jiki
Idan kuna son siriri kugu da tsintsiyar ciki, abu na farko da ya zama dole shine cin abinci mai kyau da lafiya. Jikin ku yana buƙatar abubuwan gina jiki, musamman idan kuna motsa jiki sosai. Ba tare da abubuwan gina jiki ba, metabolism ba zai iya aiki ba kuma za ku yi nauyi kawai. Mutane da yawa har yanzu suna tunanin cewa idan kuna son rage nauyi, yakamata ku ci kaɗan kaɗan. Binciken kimiyya ya maye gurbin wannan ra'ayin. Wannan yana nuna cewa bin ingantaccen abinci, daidaitaccen abinci tare da isasshen abubuwan gina jiki shine abin da ake buƙata don asarar nauyi.
Ci gaba da haɓaka metabolism
Asiri ga siririn kugu shine tsalle-fara metabolism. Lokacin da metabolism ke gudana lafiya, jikinka zai fara ƙona ƙwayoyin mai, gami da ƙwayoyin mai a cikin kugu da cikin ciki. Wannan yana faruwa ta atomatik. Wannan shine dalilin da ya sa yana da mahimmanci don sanya metabolism ɗin ku yayi aiki. Ga yadda zaku iya yin wannan.
Ku ci kuma ku motsa jiki
Ta hanyar cin abinci lafiya da na yau da kullun, metabolism ɗin ku yana shiga. Ta hanyar cin ƙananan abinci (micro) sau da yawa, metabolism ɗinku yana haɓaka da sauri. Cin abinci mai wadataccen fiber yana kiyaye metabolism. Ta hanyar rashin tsallake karin kumallo, metabolism ɗinku yana farawa da safe. Ta hanyar motsa jiki kafin karin kumallo, metabolism ɗinku yana farawa da sassafe. Shan ruwa da yawa yana sa metabolism ya tafi. Horarwa na yau da kullun yana kiyaye metabolism. Horarwa mai ƙarfi yana sa metabolism ɗinka ya ci gaba, koda lokacin da kake hutawa ko bacci.
Sha da yawa
Bukatar sha da yawa ba za a iya wuce gona da iri ba. Sha abin sha mai ƙarancin kalori ko babu. Waɗannan galibi ruwa ne da koren shayi. Dukansu ruwa suna haɓaka narkewa da haɓaka metabolism. Ganyen shayi yana da taimako mai kyau na rage nauyi mai nauyi kuma yana da ƙarfi antioxidant. Fresh juices, matsewa, shima yana da kyau a sha. Suna da wadataccen fiber, bitamin da antioxidants. Shan giya da yawa yana taimakawa metabolism, wanda ba zai iya aiki ba tare da isasshen ruwa ba. Hakanan yana taimakawa cire datti da guba daga jiki. Idan kuna horo da yawa, kuna buƙatar ƙarin ruwa fiye da na al'ada kuma tabbas yakamata ku sha da yawa.
Calories ingested - calories ƙone = asarar ko
nauyi nauyi Rashin nauyi nauyi ne na gaske, ko kuma ragi, na adadin adadin kuzari da aka cinye adadin adadin kuzari da aka ƙone. Karancin adadin kuzari da kuke ci (kula da ƙimar caloric na abin da kuke ci) da ƙarin adadin kuzari da kuke ƙonawa (yin hanyar da ta dace), gwargwadon nauyi za ku rasa. Calories waɗanda ke shiga jikin ku ta bakin ku waɗanda ba za a iya ƙone su ba (saboda kuna zaune cikin kasala a kujera, alal misali) jikin ku yana adana shi azaman mai. A takaice dai, idan kuka ci adadin kuzari fiye da yadda kuka ƙone, za ku yi nauyi.
Haɗuwa da komai
Rage nauyi koyaushe haɗin abubuwan da ke sama ne. Idan kun fara motsa jiki ta hanyar motsa jiki da cin abinci lafiya, jikinku zai fara ƙona kitse mai yawa, gami da mai ciki. Ba za ku iya ƙetare kowane ɗayan abubuwan da aka ambata ba, saboda to ba za ku sami sakamako ba. Haɗuwa ce kawai ke aiki. Da zarar kun kunna 'mashin', za ku iya fara yin ƙarin zama da sauran takamaiman darussan. Ta wannan hanyar, kyawawan tsokar ciki da kugu suna girma, kuma inda akwai tsoka, babu mai.
Abubuwan da ke ciki
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- Ku ci kuma ku motsa jiki
- Sha da yawa
- Calories ingested - calories ƙone = asarar ko
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