Ƙarshen Shirin Yadda Za A Rage Kiba Mai Ciki

Wadatacce

• Menene Kiba Ciki?
• Yadda Ake Rage Kitsen Ciki
• Mafi kyawun Tsarin Abinci don Rage Ciwon Ciki
• Mafi kyawun shirin motsa jiki don Rage Ciwon Ciki
• Mafi kyawun Aikin Gida Yana Motsawa don Rage Ciwon Ciki
• Mafi kyawun Ayyukan Jiki: Side Plank
• Mafi kyawun Ayyuka na Abs: Walkout zuwa Tura-Up (Inchworm)
• Mafi kyawun Ayyukan motsa jiki na Abs: Dodar ja
• Bita don

Ko da yake ana iya samun kitse a kusan kowane sashe na jikinka, nau'in da ke jingina kansa zuwa tsakiyarka zai iya zama mafi wuyar zubarwa. Kuma, abin takaici, yayin da mata suka tsufa, sashin tsakiya yana ƙara zama wurin zaɓin mai. "Lokacin da mace ta kai shekaru 40, kitse mai yawa zai iya taruwa a kusa da ciki," in ji Steven R. Smith, MD, kwararre kan kiba a Cibiyar Bincike ta Translational Research for Metabolism and Diabetes a Orlando, Florida. "Wannan kitsen ciki sau da yawa kawai sake rarraba kitse ne zuwa cikin ciki maimakon samun kiba gabaɗaya." Don haka ko da matsakaita mace na iya yin baƙin ciki don gano cewa, yayin da matakan isrogen dinta ke raguwa a lokacin da ake kashewa, bas ɗin gwagwarmaya ne don gano hakan. rasa mai ciki.

"Ta hanyar rasa isrogen, za ku rasa wasu sassan jikin ku na yau da kullun," in ji Michael Roizen, MD, babban jami'in kula da lafiya a asibitin Cleveland Clinic a Cleveland, Ohio. "Maimakon kiba ya daidaita kan kwatangwalo, yana zuwa cikin ciki. "

Menene Kiba Ciki?

Ainihin, kitse na ciki yana ɗaukar manyan sifofi guda biyu: kitsen subcutaneous (nau'in da ake iya gani a ƙasa da fata) da kitse na visceral (wanda aka saka cikin cikin ku kuma ya nade gabobin da ke can). Kodayake nau'in kitsen farko ya fi sauƙi a gani, nau'in na ƙarshe yana haifar da haɗarin kiwon lafiya mafi girma - kuma a sakamakon haka ya fi mahimmanci a cikin burin ku na rasa mai ciki. Abin mamaki, wannan kitse ba koyaushe yake bayyana ba. Ko da ba ka da kiba, har yanzu kana iya tattara kitse mai yawa. (Masu Alaka: Dalilai 7 Ba Ka Rasa Kitsen Ciki)

Boye ko a'a, kitsen visceral yana yin adadi na gaske akan lafiyar ku saboda inda yake zaune a cikin jiki. Tare da mai, komai game da wuri ne, kuma kowane ma'aji "majigi" yana da aiki na musamman. "Mun kasance muna tunanin duk kitse an halicce shi daidai, cewa kawai ma'aunin ajiya ne don adadin kuzari," in ji Elizabeth Ricanati, MD, mai ba da shawara ga Cibiyar Lafiya a Cleveland Clinic. ″ Amma wannan ba gaskiya bane.

Fat, kamar tsoka, yanzu an san yana aiki da sinadarin metabolism; yana samar da sinadarai da dama, gami da homonin da ke nuna wa kwakwalwa cewa wani yana jin yunwa ko gamsuwa. "Hakika, yanzu muna tunanin ma'ajiyar kitse a matsayin gabobin endocrine," in ji mai binciken ciwon sukari Philipp Scherer, Ph.D., farfesa a Cibiyar Kiwon Lafiya ta Jami'ar Texas ta Kudu maso Yamma a Dallas, Texas.

A wasu kalmomi, mai yana fitar da hormones wanda ya bambanta dangane da inda kitsen yake. Wataƙila ba za ku zama babban mai son girman cinyoyinku ba, amma bincike ya nuna cewa homonin da aka samar a wurin yana ba da fa'idar lafiya. ″ Ba mu san duk cikakkun bayanai ba, amma a bayyane yake cewa kitse a kwatangwalo, musamman a cinya, yana kariya daga wasu illolin kiba, kamar su ciwon sukari, ta hanyar samar da abubuwan da ke haɓaka haɓakar insulin, ” In ji Dokta Smith. Visceral fat, a gefe guda kuma, an san shi don samar da abubuwa masu kumburi waɗanda zasu iya, a kan lokaci, ƙara haɗarin cututtukan zuciya da jijiyoyin jini, hauhawar jini, nau'in ciwon sukari na 2, da ciwon daji na nono da colorectal. (Wadannan abinci 15 na iya taimakawa. magance wannan kumburin.)

Yadda Ake Rage Kitsen Ciki

Mafi kyawun Tsarin Abinci don Rage Ciwon Ciki

Don haka shin kitsen ciki da matsalolin kiwon lafiya na ma'aikacin sa ba za a iya gujewa sakamakon tsufa ba? Amsar ita ce cancanta a'a. "Bai yi latti ba don rasa kiba," in ji Jackie Keller, marubucinJiki Bayan Jariri. ″ Amma babu wani gyara mai sauƙi. ”Duk da haka, yayin da, tabbas akwai wasu haɗarin kiwon lafiya da ke da alaƙa da kitse na ciki, akwai babbar matsala game da yadda al'umma ke magana game da kitse ciki gabaɗaya, Natalie Rizzo, MS, RD a baya ya gaya wa Siffar.

Hanya mafi kyau don rasa kitsen ciki shine kuma rage yawan ƙwayoyin kitse gaba ɗaya shine rasa nauyi. Amma kada ku yi kuskure: kitsen ciki ba sauki don kawar da shi ba. Fara ta hanyar tantance yawan adadin kuzari na yau da kullun. Sannan a yanka wannan lambar da kashi ɗaya cikin huɗu. Masu bincike daga Jami'ar Columbia sun gano cewa kawai rage adadin kuzari na yau da kullun (ba tare da ƙara motsa jiki ba) na iya rage ƙwayoyin kitse da kashi 18 cikin ɗari, musamman waɗanda ke cikin kitse. Kyautar lafiya? Haka kuma raguwar kitse na kara inganta karfin jiki wajen amfani da insulin, ta yadda zai kare daga kamuwa da ciwon suga.

Bayan kirga adadin kuzari, zaku iya gwada dabarun masu zuwa akan yadda ake rasa kitsen ciki da nauyi gaba daya.

• Daidaita iko. Kyakkyawan shirin cin abinci mai ƙona kitse ya haɗa da furotin na kashi 30, carbohydrates kashi 40, da mai kashi 30. Bincike ya gano cewa masu rage cin abinci waɗanda suka manne wa waɗannan ragin suna rasa kusan kashi 22 cikin ɗari na yawan kitse na ciki bayan watanni huɗu, da kashi 38 cikin ɗari bayan shekara guda, fiye da waɗanda ke bin ƙarancin abinci mai ƙima. Ƙara ƙarar. Abincin da ke ɗauke da ruwa da fiber mai yawa (salads, kayan lambu, sabo ko busassun 'ya'yan itatuwa, da gurasar hatsi ko taliya) suna faɗaɗa cikin cikin ku kuma suna sa ku ji da sauri tare da ƙarancin adadin kuzari. (Wannan shine ainihin jigo a bayan abincin volumetrics, BTW.)
• Tari kayan ciye-ciye. Ku ci ƙananan ɓangarorin abinci masu lafiya sau uku a rana. A cikin bincike daga Jami'ar Jihar Georgia, 'yan wasan da suka bi wannan tsari sun ƙone mai da adadin kuzari fiye da waɗanda suka jira dogon lokaci don cin abinci. (Mai Alaƙa: Shin Azumin Lokaci Mai Taimako Zai Taimaka muku Rage Ciwon Ciki?)
• Tafi kore.Bincike ya gano cewa matan da suka sha kusan kofi biyar na abin sha mai dauke da koren shayi a kowace rana, kuma suka hada da motsa jiki a cikin al'amuransu na yau da kullun, suna rasa kitsen ciki fiye da masu motsa jiki kawai. Baya ga rasa inci daya a kusa da kugu, masu shan shayi sun rage kitse na subcutaneous da kashi 6 da kitsen visceral da kashi 9 cikin makonni 12. Masu binciken sun danganta asarar ga catechin, antioxidant a koren shayi.
• Yi yaƙi da mai. Yana jin rashin fahimta, amma haɓakar binciken bincike ya nuna cewa cin abinci mai wadata a cikin fatty acids (wanda aka fi sani da MUFAs) yana kiyaye kitsen ciki. Daga cikin abinci na yau da kullun da ke ɗauke da MUFA akwai zaitun, goro, avocados, da mai daga waɗannan abincin. (Ga wani dalili kuma don ƙara ƙarin kitse masu lafiya zuwa menu na ku.)

Mafi kyawun shirin motsa jiki don Rage Ciwon Ciki

Abinci, ba shakka, wani ɓangare ne kawai na amsar yadda ake rasa kitsen ciki. Motsa jiki, da madaidaicin nau'in sa, yana da mahimmanci don haɓaka haɓaka metabolism da raguwa da ƙwayoyin ƙwayoyin subcutaneous da visceral. Idan ba ku aiki akai-akai, yanzu shine lokacin farawa, ta amfani da waɗannan jagororin:

• Ku sauka daga kan kujera.Yin tafiya mai sauri na mintina 45 sau biyar a mako ba kawai yana taimaka muku rasa ɓarna ba amma kuma an nuna yana rage kumburin da ke haifar da ƙonawa a cikin kitse na visceral. Yakamata kuyi nufin saurin mil uku zuwa huɗu a awa. (Ko gwada waɗannan ingantattun motsa jiki na tafiya don rasa kitsen ciki!) Shin ba ku da wannan lokacin da yawa a lokaci guda? A cewar masu horarwa da sauran kwararrun motsa jiki, motsa jiki a takaice kamar na minti ɗaya kowanne na iya amfanar da ciki -muddin ka shiga mafi ƙarancin mintuna 30 na motsa jiki a rana. (Mai dangantaka: Manyan Manyan Flat-Belly 30 na Duk Lokaci)
• Haɓaka ƙimar ku.Ƙara yawan bugun zuciyar ku zuwa kashi 80 na iyakar sa na mintuna 40 na iya hanzarta haɓaka metabolism na awanni 19, masana kimiyya sun gano. Don ƙididdige wannan ƙimar bugun zuciya, cire shekarun ku daga 220, sannan ninka ta .80.
• Up da ante. Kuna son ma sakamako mai sauri? Gwada motsa jiki na tazara wanda ke canza motsa jiki mai ƙarfi da ƙarami. Ƙarfin ƙarfi mai ƙarfi yana amfani da ƙarin kitse a matsayin mai da sauran lokutan hutu a tsakanin suna ba da damar jikinka ya fitar da kayan sharar gida daga tsokoki. Bonus: Horon tazara mai ƙarfi na iya hana ghrelin hormone yunwa. (Gano ƙarin 8 * manyan * fa'idodin HIIT.)
• Shiga juriya. Me ya sa? Horon juriya yana gina tsoka, kuma ƙarin tsoka yana nufin haɓakar metabolism cikin sauri. Nufin ƙarfafawa-horo don aƙalla mintuna 30 biyu zuwa sau uku a mako kuma canza motsa jiki na ƙasa da babba. Tukwici: Masana sun ce kuna rasa kitsen ciki ta hanyar ɗaga nauyi kafin motsa jikin ku. (Mai alaƙa: Hanyoyi 11 na ɗaukar nauyi yana da ban mamaki ga jikin ku)

Mafi kyawun Aikin Gida Yana Motsawa don Rage Ciwon Ciki

Yi wannan a ƙarƙashin "mafi kyawun labarun kitse na ciki har abada:" Ba kwa buƙatar kutsawa don samun aikin motsa jiki mafi inganci. ″ Crunches suna aiki ne kawai tsokoki a gaba da bangarorin ciki, amma yana da mahimmanci a ɗora dukkan tsokar jijiyoyin don samun ƙarin ƙayyadaddun ƙishirwa-gami da ƙananan baya, kwatangwalo, da cinyoyin sama, ”in ji Lou Schuler, marubucin marubuci naSabbin Dokokin Tadawa ga Abs.

Don rasa kitsen ciki da fallasa abs mai ban mamaki, Schuler ya ba da shawarar jerin darussan kwantar da hankali dangane da shirin horaswa wanda marubucin marubuci da mai ba da horo Alwyn Cosgrove ya tsara. Exercises Manyan darussan kamar plank suna taimakawa horar da tsokoki don daidaita kashin baya da ƙashin ƙugu don ku guji ciwon baya da inganta matsayi, in ji Schuler. ″ ″ ″ ″ ″ ″ Ks also also burn burn burn burn burn burn burn burn burn calories calories calories calories calories calories than than than than than

Ciniki crunches don waɗannan manyan ayyuka uku masu tasiri na plank dagaSabbin Dokokin Tadawa ga Abs kuma za ku kasance a kan hanyarku zuwa ga mafi ƙarfi da ciki mai laushi.

Mafi kyawun Ayyukan Jiki: Side Plank

Me yasa yake aiki: Wannan yunƙurin ya fi ƙalubale fiye da katako na gargajiya saboda kuna goyan bayan nauyin jikin ku gaba ɗaya akan maki biyu na lamba maimakon huɗu. A sakamakon haka, dole ne ku yi aiki da zuciyar ku sosai don samun kwanciyar hankali.

Yadda za a yi:

A. Ka kwanta a gefen hagu tare da gwiwar gwiwarka kai tsaye ƙarƙashin kafada da ƙafafu a jeri. Sanya hannun dama akan kafadarka ta hagu ko kuma akan kwatangwalo na dama.

B. Ƙunƙarar takalmin gyaran kafa kuma ɗaga hips ɗin ku daga ƙasa har sai kun daidaita kan hannunku da ƙafafu don jikinku ya samar da layin diagonal. Riƙe na 30 zuwa 45 seconds. Idan ba za ku iya riƙe wannan tsayin ba, tsaya tsayin daka gwargwadon iyawa sannan ku maimaita har sai kun riƙe tsawon daƙiƙa 30 gabaɗaya. Canja bangarorin kuma maimaita.

Ka ƙara wahala:

Ƙarin manyan darussan ƙarfafawa: Madaidaicin plank da Paloff Press.

Mafi kyawun Ayyuka na Abs: Walkout zuwa Tura-Up (Inchworm)

Me yasa yake aiki: Wannan ci gaba na motsa jiki na plank ya ƙunshi motsin jiki, kamar yin amfani da hannaye da ƙafafu, yayin da ya haɗa juriya don ƙarfafa jigon ku gaba ɗaya.

Yadda za a yi:

A. Fara a tsaye tare da hannaye inci biyu fadi fiye da kafadu.

B. Yi tafin hannu har zuwa yadda zai yiwu, sannan komawa baya. Yi 10-12 reps.

Ka ƙara wahala: Yi turawa ɗaya kafin ku koma zuwa tsaye.

Mafi kyawun Ayyukan motsa jiki na Abs: Dodar ja

Me yasa yake aiki: Wannan plank yana amfani da dukkan jigon ku don kiyaye jikinku daidaitawa kuma yana ƙone ƙarin adadin kuzari ta ƙara motsi (jawo kanku tare da ƙasa). Yana haɗu da cardio, kwanciyar hankali, da horon ƙarfi don samun sakamakon ƙona kitse cikin sauri.

Yadda za a yi:

A. Nemo shimfidar bene wanda zai ba ku damar ci gaba da yadi 10 zuwa 20, kuma ku ƙwace duk wani abu da zai zame saman ƙasa tare da ɗan ƙaranci. Farantin abincin dare ko jakunkuna na filastik suna aiki a kan katifa, yayin da tawul ɗin ke aiki akan itace ko tayal.

B. Fara cikin matsayi na turawa tare da ƙafafunku akan nunin faifai, tawul, ko faranti.

C. Yi tafiya da kanku gaba tare da hannayenku zuwa ƙarshen titin jirgin ku (nufin aƙalla yadi 10). Ka huta na daƙiƙa 60 zuwa 90 (ko kuma muddin kana buƙatar murmurewa) sannan ka sake maimaita doguwar tafiya zuwa inda ka fara. Saiti daya kenan. Maimaita lokaci guda.

Bita don