21 kwanakin don inganta rayuwar ku

Wadatacce

• 21 kwanaki don inganta lafiyar ku

Don inganta wasu halaye marasa kyau waɗanda aka samo a cikin rayuwa kuma waɗanda ke iya cutar da lafiya, yana ɗaukar kwanaki 21 kawai don sake tsara jiki da tunani da gangan, samun halaye masu kyau da bin ƙa'idodi har sai, bayan kwanaki 21, sun zama na atomatik da na halitta.

Don haka, don rayuwar ku ta inganta ta hanyoyi da yawa, bi wasu dabaru masu sauƙin amfani da dabaru don ɗauka, ɗaya a rana, don haka inganta halaye da lafiyar ku.

21 kwanaki don inganta lafiyar ku

Shawarwarin 21 don inganta lafiyar ku sune:

Rana ta 1: Abincin rana da abincin dare cikin minti 20: Yana bukatar kwakwalwa kimanin minti 20 kafin ta fahimci cewa cikinka ya cika kuma bayan hakan ne kawai zata iya aikawa da sakon cewa baka bukatar ci kuma, yana hana yunwa. Sabili da haka, ya kamata ya ɗauki aƙalla mintuna 20 don gama abincin rana ko abincin dare, tauna a hankali yana fifita wannan aikin.

Rana ta 2: Ka ce a'a ga soda:Abin sha mai laushi na yau da kullun yana da wadataccen sukari, 1 kawai zai iya ƙunsar cubes 10 na sukari, waɗanda ke da adadin kuzari masu yawa, amma har haske ko sifili mai laushi ba ya kawo fa'idodin kiwon lafiya, ƙari a lokacin cin abinci kada ku sha fiye da 100 ml na ruwa, zai fi dacewa.

Rana ta 3: Karin kumallo mai gina jiki: Samun karin kumallo mai daɗi da abinci mai mahimmanci na da muhimmanci don rage damuwa da sha'awar cin wani abu mai daɗi da rana. Wasu zaɓuɓɓuka masu kyau: kofi tare da madara + burodi tare da cuku + yanki na gwanda ko ƙaramin kofin yogurt tare da granola + kopin kofi, a ranakun da suka fi cin kasuwa.

Rana ta 4: Ba a shirya biredi ba: Miyar da ta fi dacewa ita ce: tushen avocado, yogurt da tafarnuwa, manna na kaji da man shanu na sesame. Ba a ba da shawarar sauran kayan miya ba saboda suna da wadataccen mai, wanda baya ga fifita kitse na ciki, toshe jijiyoyin.

Rana ta 5: Ku ci 'ya'yan itace maimakon kayan ciye-ciye masu daɗi:Kyakkyawan misali na abun ciye-ciye shine kwano na hatsi tare da yanki na 'ya'yan itace. Kuna iya bambanta 'ya'yan itacen kowace rana kuma ku bar apple, pear ko banana. A hankali zaka saba da dandano da samun sauƙin cin 'ya'yan itace kullum. Kodayake 'ya'yan itacen suna da sukari, yana da lafiya fiye da kowane carbohydrate kamar kek ko kuma dankalin turawa, misali.

Rana ta 6: Sha gilashin ruwa 4:Shan gilashin ruwa 4 a rana yana tabbatar da ruwa da kuma laushi da kujeru masu guje wa basir. Gilashin farko na iya zama kai tsaye bayan farkawa, tare da rabin lemon tsami, gilashi na biyu ya zama kusan 11 na safe kuma yana iya zama ruwan da aka ɗanɗano da mint, strawberry ko kokwamba. Gilashi na uku ya zama tsakar rana kuma na karshe kafin lokacin bacci, koda kuwa ba kishin ruwa kake ba.

Kwana ta Bakwai: A ci abincin rana cikin mintuna 25: Jin daɗin lokacin cin abinci da cin abinci a hankali yana taimakawa narkewa da cin ƙananan. Don haka ana samar da yau a cikin adadi mai yawa, narkewa ya fi sauƙi, kuna sha ruwa kaɗan a halin yanzu kuma kuna cin ƙananan adadin kuzari.

Kwana ta Takwas (8): Ranar cin abinci:Cire nama daga kwana 1 kawai a mako babban zaɓi ne don ƙara yawan amfani da kayan lambu da tsafta. A wannan ranar zaku iya morewa kuma kar ku sha nonon shanu da dangoginsu. Yaya batun gwada sabon abu? Shin kun gwada quinoa ko bulgur? Yaya batun cin bishiyar asparagus ko tsire-tsire? Wadannan abinci suna da matukar amfani kuma dandana sabbin abinci abin kwarewa ne mai ban mamaki.

Kwana ta tara: Tafi don tafiya na minti 20:Yin tafiya na mintina 20 yana inganta aikin zuciya, motsa jiki da tunani. Yi tunanin cewa zai ɗauki mintuna 10 kawai don zuwa, kuma wasu mintuna 10 masu zuwa. Idan kun riga kun yi tafiya sau ɗaya a mako, je zuwa 2 sannan zuwa 3.

Rana ta 10: Shan gilashin ruwa 6: Ta hanyar kara yawan ruwan da aka sha ki karantar da hanji sosai, fatar ta zama laushi kuma ba kwa jin yunwa sosai kuma hakan na rage barazanar kamuwa da cutar yoyon fitsari.

Kwana ta 11: Tafiya:Lokacin da kuke tafiya ko sake zagayowar kuna motsawa da yawa, amfani da karin adadin kuzari da inganta yanayin jini, ƙarfafa zuciyar ku.

Rana ta 12: Rage farin farin rayuwarka:Sugar tana da yawan kuzari kuma tana kara glucose na jini. Mafi kyawun zaɓuɓɓuka sune sukarin demerara, sukarin kwakwa, sukari mai ruwan kasa ko stevia, amma koyaushe a ƙananan yawa.

Rana ta 13: Kara kwasfa kuma ka rage kasa:Abincin da aka kunshe yana da wadataccen kayan kari, dyes da dandano wanda yake basu damar dadewa a kan manyan kantunan. Hanyar mafita ita ce kwasfa da yawa kuma ƙara rage ta.

Kwana ta 14: Barci mai kyau: Hutawa yadda yakamata yana taimakawa wajen kiyaye natsuwa da lafiyar hankali, gujewa gajiya da yawan cin abinci. Don haka saita agogon ƙararrawa bayan awa 7-8 na bacci.

Rana ta 15: Sha gilashin ruwa 10:Gilashi 1 da safe a cikin komai a ciki, tabarau 3 da safe, gilashin 3 da rana, gilashi 1 kafin kwanciya, tabarau 2 a dakin motsa jiki ko yayin tafiya.

Kwana ta 16: Ku ci a cikin minti 30: Kuna iya cin abinci a cikin minti 25, kuma wannan babbar nasara ce! Yanzu ɗauki lokaci don ƙara wasu mintuna 5 a abincinku. Cin abinci cikin natsuwa yana kawo alheri ga rai.

Kwana ta 17: Ka ce ba gishiri: Ganye mai kamshi ya wuce laurel, faski da coriander, ban da rage gishirin suna ba da ta musamman ga abincinku kuma suna sanya kowane abinci lokaci na musamman.

Rana ta 18: fibarin firam a rayuwarku:Ta hanyar cin zare ka daidaita hanji, ka rage ƙwayar cholesterol ka rage nauyi. Kyakkyawan zaɓuɓɓuka sune hatsi, 'ya'yan itacen da ba a kwance ba, flaxseed da alkama.

Rana ta 19: Gwada miya mai daɗaɗa: Miyar tsaftacewa mai sauƙi ce kuma tana taimakawa jiki, yana da gishiri kaɗan kuma yana da kyau a gare ku kar ku sa ƙafarku a cikin jackfruit yayin cin abincin dare.

Kwana ta Ashirin 20: Babu wani abincin da aka shirya ko abinci mai sauri: Shirya abincinku da gaske da kuma abinci mai gina jiki, kuma koyaushe ku guji waɗanda aka daskarewa, waɗanda suke cike da gubobi waɗanda suke sa ku ƙiba kuma marasa kyau ga lafiyarku.

Kwana ta Ashirin da Daya (21): Superfood:Chia tsaba, açaí, blueberries, goji berries ko spirulina, wasu misalai ne na kayan cin abinci mai wadataccen fiber, bitamin da kuma ma'adanai, waɗanda ke taimakawa wajen kammalawa da haɓaka abinci.

Gwada 1 a rana kuma canza rayuwar ku zuwa mafi kyau.