Hanyoyi 14 mafiya kyawu don Qona kitse da Azumi

Wadatacce

• 1. Fara Horar da rearfi
• 2. Bi Abincin Babban Abincin
• 3. Matsewa cikin Karin Barci
• 4. Vara ruwan Inabi a cikin Abincin ku
• 5. Cin Kiba Mai Kiba
• 6. Sha abubuwan sha masu koshin lafiya
• 7. Cika Fiber
• 8. Yankewa a kan Carbs ɗin da aka tace
• 9. Yawaita bugun zuciyar ka
• 10. Shan Kofi
• 11. Gwada Babban Tazara Tsakanin Tazara (HIIT)
• 12. Add Probiotics a cikin Abincin ku
• 13. Yawaita Karban Iron
• 14. Bada Azumi Lokaci
• Layin .asa

Ko kuna neman inganta lafiyar ku gaba ɗaya ko sauƙaƙe don bazara, ƙona kitse mai yawa na iya zama ƙalubale.

Baya ga abinci da motsa jiki, wasu dalilai masu yawa na iya tasiri nauyi da asarar mai.

Abin farin ciki, akwai yalwa da matakai masu sauƙi waɗanda zaku iya ɗauka don haɓaka ƙona mai, cikin sauri da sauƙi.

Anan akwai hanyoyi 14 mafi kyau don ƙona kitse da sauri da haɓaka ƙimar nauyi.

1. Fara Horar da rearfi

Trainingarfafa ƙarfi wani nau'i ne na motsa jiki wanda ke buƙatar ku haɗu da tsokoki akan juriya. Yana gina karfin tsoka kuma yana kara karfi.

Mafi yawanci, ƙarfin horo ya haɗa da ɗaga nauyi don samun tsoka cikin lokaci.

Bincike ya sami ƙarfin horo don samun fa'idodin kiwon lafiya da yawa, musamman idan ya zo ga ƙona mai.

A cikin binciken daya, horar da karfi ya rage kitse na visceral a cikin mutane 78 masu fama da ciwo mai illa. Kitsen Visceral wani nau'in kitse ne mai hadari wanda ke kewaye da gabobin ciki ().

Wani binciken ya nuna cewa makonni 12 na horo mai ƙarfi wanda aka haɗu tare da motsa jiki mai motsa jiki ya fi tasiri wajen rage ƙoshin jiki da mai mai fiye da motsa jiki na iska kawai ().

Har ila yau horo na juriya na iya taimakawa adana ɗumbin mara mai, wanda zai iya ƙara yawan adadin kuzarin da jikinku ke ƙonawa a hutawa ().

A cewar wani bita, makonni 10 na horo na juriya na iya taimakawa kara adadin kuzari da aka ƙone a hutawa da 7% kuma zai iya rage nauyin mai da fam 4 (kilogram 1.8) ().

Yin motsa jiki na nauyi, ɗaga nauyi ko amfani da kayan motsa jiki aan hanyoyi ne masu sauƙi don farawa tare da ƙarfin horo.

Takaitawa An nuna horo na ƙarfi don ƙara yawan kuzarin hutawa da rage mai mai, musamman idan aka haɗu da aikin motsa jiki.

2. Bi Abincin Babban Abincin

Ciki har da ƙarin abinci mai wadataccen furotin a cikin abincinku hanya ce mai tasiri don rage nishaɗin ku da ƙona kitse mai yawa.

A zahiri, karatuttuka da dama sun gano cewa cin abinci mai gina jiki mai inganci yana da alaƙa da ƙananan haɗarin ƙiba mai ciki,,,.

Studyaya daga cikin binciken kuma ya nuna cewa cin abinci mai gina jiki mai gina jiki zai iya taimakawa adana ƙwayar tsoka da kumburi yayin rage nauyi ().

Yin amfani da abincin ku na furotin na iya ƙara yawan jin daɗi, rage ci da rage cin abincin kalori don taimakawa cikin raunin nauyi (,).

Gwada haɗawa da servan hidimomin abinci mai gina jiki a cikin abincinku kowace rana don taimakawa haɓakar ƙona mai.

Wasu misalai na abinci mai wadataccen sunadarai sun hada da nama, abincin teku, kwai, hatsi da kayayyakin kiwo.

Takaitawa Cin abinci mai gina jiki na iya haɗuwa da ƙananan haɗarin ƙitsen ciki. Intakeara yawan abincin ku na gina jiki zai iya rage yawan ci, rage cin abincin kalori da adana ƙwayar tsoka.

3. Matsewa cikin Karin Barci

Kwantawa kaɗan a baya ko saita agogon ƙararrawa kaɗan daga baya na iya taimakawa haɓaka ƙona mai da hana ƙimar kiba.

Yawancin karatu sun sami alaƙa tsakanin samun isasshen bacci da asarar nauyi.

Wani bincike da aka gudanar game da mata 68,183 ya nuna cewa wadanda suka yi barcin awanni biyar ko kadan a kowane dare a tsawon shekaru 16 sun fi samun damar yin kiba fiye da wadanda suka yi barcin sama da awa bakwai a kowane dare ().

Wani binciken ya nuna cewa mafi ingancin bacci da samun a kalla awanni bakwai na bacci a kowane dare ya kara yiwuwar samun nasarar asarar nauyi da kashi 33% cikin mata 245 da suka shiga cikin shirin rage nauyi na wata shida ().

Sauran bincike sun nuna cewa rashin bacci na iya taimakawa ga sauye-sauye a cikin kwayoyin halittar hormones, ƙarar abinci da haɗarin kiba mafi girma ().

Kodayake kowa na bukatar yawan bacci, amma yawanci bincike ya gano cewa yin akalla awanni bakwai na bacci a kowane dare yana da alaƙa da fa'idodi da yawa idan ya zo ga nauyin jiki.

Tsaya kan jadawalin bacci na yau da kullun, iyakance shan maganin kafeyin da rage amfani da kayan lantarki kafin kwanciya don taimakawa tallafawa sake zagayowar bacci mai kyau.

Takaitawa Samun isasshen bacci na iya haɗuwa da raguwar abinci da yunwa, kazalika da ƙananan haɗarin ƙaruwar kiba.

4. Vara ruwan Inabi a cikin Abincin ku

Vinegar sananne ne sosai saboda abubuwan inganta lafiyarta.

Baya ga illolin da ke tattare da lafiyar zuciya da kula da sukari a cikin jini, ƙara yawan shan ruwan inabin na iya taimakawa haɗarin ƙona mai, a cewar wasu bincike ().

Wani bincike ya gano cewa shan cokali 1-2 (15-30 ml) na ruwan tsami a kullum rage nauyin jikin mutane, kiba da matsakaitan kugu a tsawon mako 12 ().

Hakanan an nuna amfani da ruwan inabi don haɓaka jin daɗin ƙoshi da rage ci ().

Wani karamin binciken da aka yi game da mutane 11 ya nuna cewa ƙara vinegar a cikin abincin ya rage yawan adadin kalori yau da kullun har zuwa adadin kuzari 275 ().

Yana da sauƙi don haɗa vinegar a cikin abincinku. Misali, mutane da yawa suna tsarma ruwan tsami na tuffa da ruwa suna sha a matsayin abin sha sau 'yan lokuta kowace rana tare da abinci.

Koyaya, idan shan vinegar a madaidaiciya ba sauti mai daɗi ba, za ku iya amfani da shi don yin sutura, miya da marinade.

Takaitawa Kura na iya taimakawa wajen ƙara jin jiki na ƙoshi, rage cin abincin kalori da ƙananan kiba na jiki.

5. Cin Kiba Mai Kiba

Kodayake yana iya zama abin ƙyama, ƙara yawan ƙoshin lafiyayyen mai na ainihi na iya taimakawa hana ƙimar kiba da kuma taimaka maka ci gaba da jin cikewar jiki.

Fat yana ɗaukar ɗan lokaci don narkewa kuma zai iya taimakawa jinkirin ɓoye ciki, wanda zai iya rage ci da yunwa ().

Studyaya daga cikin binciken ya gano cewa bin abincin Bahar Rum mai wadataccen ƙoshin lafiya daga man zaitun da kwayoyi yana da alaƙa da ƙananan haɗarin karɓar nauyi idan aka kwatanta da abinci mai ƙarancin mai ().

Wani karamin binciken kuma ya gano cewa lokacin da mutane masu rage kiba suka dauki cokali biyu (30 ml) na man kwakwa a kullum, sun yi asara fiye da wadanda aka ba man waken soya ().

A halin yanzu, an nuna nau'ikan kitse marasa lafiya kamar mai mai su kara kitsen jiki, kewayen kugu da kitse mai ciki a karatun mutum da dabba (,).

Man zaitun, man kwakwa, avocados, goro da 'ya'yan itace wasu misalai ne na lafiyayyen nau'ikan mai wanda zai iya haifar da da mai amfani a kan mai.

Koyaya, tuna cewa lafiyayyen mai har yanzu yana cike da adadin kuzari, saboda haka matsakaici nawa kuke cinyewa. Maimakon cin mai gaba ɗaya gaba ɗaya, gwada musanya ƙwayoyin mara lafiya a cikin abincinku don waɗannan nau'ikan lafiyayyen mai.

Takaitawa Fat na narkewa a hankali, saboda haka cinsa zai iya taimakawa wajen rage sha’awar abinci. Yawan cin mai mai lafiya yana da alaƙa da ƙananan haɗarin riba da rage ƙiba mai ciki.

6. Sha abubuwan sha masu koshin lafiya

Sauya abubuwan sha mai daɗin zaki don wasu zaɓuka masu ƙoshin lafiya shine ɗayan hanyoyi mafi sauki don ƙara ƙona mai.

Misali, abubuwan sha mai daɗin zaki kamar soda da ruwan 'ya'yan itace suna cike da adadin kuzari kuma suna ba da ƙimar abinci mai gina jiki kaɗan.

Alcohol shima yana da yawan adadin kuzari kuma yana da ƙarin tasirin rage abubuwan da kuke hanawa, hakan zai sa ku iya yawan cin abinci ().

Nazarin ya gano cewa cinye abubuwan sha mai daɗin daɗin giya da giya yana da alaƙa da haɗarin haɗarin ƙwayar ciki (,).

Iyakance yawan shan abubuwan sha na iya taimakawa rage yawan cin abincin kalori da kiyaye layinku a cikin dubawa.

Madadin haka, zaɓi abubuwan sha marasa kalori kamar ruwa ko koren shayi.

A cikin ƙarami ɗaya, nazarin mako 12, shan oza 17 (500 ml) na ruwa kafin cin abinci ya ƙaru da nauyin nauyi da fam 4.4 (2 kilogiram), idan aka kwatanta da rukunin masu kula ().

Green shayi wani babban zaɓi ne. Ya ƙunshi maganin kafeyin kuma yana da wadata a cikin antioxidants, duka biyun na iya taimakawa ƙara ƙona mai da haɓaka metabolism (,).

Misali, bincike daya a cikin manya 12 ya nuna cewa koren shayi ya kara mai mai da kashi 12% idan aka kwatanta da placebo ().

Kasuwanci a cikin koda sau ɗaya ko biyu na abubuwan sha mai yawan kalori don gilashin ruwa ko kopin koren shayi hanya ce mai sauƙi don haɓaka ƙona mai.

Takaitawa Abin sha mai daɗin-sukari da abubuwan shan giya na iya kasancewa haɗuwa da haɗarin ƙwayar mai mai haɗari. An nuna koren shayi da ruwa don kara ragin kiba da mai mai.

7. Cika Fiber

Fiber mai narkewa yana shan ruwa kuma yana motsawa ta hanyar narkewar abinci a hankali, yana taimaka muku jin cikakke na tsawon ().

Dangane da wasu karatuttukan, yawan cin abincin da ke cike da fiber na iya kare kan kiba da tara kitse.

Studyaya daga cikin binciken da aka yi game da manya 1,114 ya gano cewa ga kowane ƙaruwar gram 10 a cikin cin fiber mai narkewa a kowace rana, mahalarta sun rasa kashi 3.7% na kitse a cikin shekaru biyar, koda kuwa ba tare da wani canje-canje a cikin abinci ko motsa jiki ba ().

Wani bita kuma ya gano cewa ƙara yawan fiber yana ciyar da jin ƙoshi da rage yunwa. A zahiri, haɓakar gram 14 na zare a kowace rana yana da alaƙa da raguwar 10% na cin abincin kalori.

Ba wai kawai ba, amma kuma an danganta shi da kusan nauyin 4.4 (kilogiram 2) na asarar nauyi tsawon watanni huɗu ().

'Ya'yan itãcen marmari, kayan lambu, kayan lambu, hatsi gaba ɗaya, kwayoyi da' ya'yan itace wasu 'yan misalai ne na abinci mai-fiber wanda zai iya inganta ƙona mai da rage nauyi.

Takaitawa Ara yawan amfani da zaren na iya haɗuwa da asara mai yawa, rage cin kalori da kuma rage nauyi.

8. Yankewa a kan Carbs ɗin da aka tace

Rage yawan cin abinci mai narkewa na carbohydrates na iya taimaka maka rasa karin mai.

Yayin aiki, tsabtataccen hatsi an cire musu ɓarna da ƙwayar cuta, wanda ke haifar da samfuran ƙarshe wanda ke da ƙarancin zare da abinci.

Rafaffen carbs kuma yana da alamun glycemic mafi girma, wanda zai iya haifar da spikes da haɗari a cikin matakan sikarin jini, wanda ke haifar da ƙarin yunwa ().

Nazarin ya nuna cewa cin abinci mai cike da carbi mai ladabi na iya haɗuwa da ƙimar mai mai ciki,,,.

Akasin haka, abincin da ke cike da hatsi ya kasance yana da alaƙa da ƙididdigar nauyin jiki da nauyin jiki, haɗi da ƙarancin kugu ().

Wani bincike da aka yi a cikin mutane 2,834 ya kuma nuna cewa wadanda ke da yawan shan hatsin da aka tace suna da yawan adadin kitse na inganta cututtukan ciki, yayin da wadanda suka ci karin hatsin ke da karancin adadin ().

Don kyakkyawan sakamako, rage yawan cin keɓaɓɓiyar carbi daga irin kek, abincin da aka sarrafa, waina, farin burodi da hatsi na karin kumallo. Sauya su da cikakkun hatsi kamar duka alkama, quinoa, buckwheat, sha'ir da hatsi.

Takaitawa Rafaffen carbs yana da ƙarancin zare da na gina jiki. Suna iya ƙara yunwa da haifar da ɓarna da haɗari a matakan sukarin jini. Ana amfani da cinyewar carbs mai tsabta kuma yana da alaƙa da ƙimar mai mai ƙanshi.

9. Yawaita bugun zuciyar ka

Cardio, wanda aka fi sani da motsa jiki mai motsa jiki, ɗayan nau'ikan motsa jiki ne kuma an bayyana shi a matsayin kowane irin motsa jiki wanda ke koyar da zuciya da huhu musamman.

Cardioara cardio zuwa aikinka na iya zama ɗayan mahimman hanyoyin inganta ƙona mai.

Misali, wani bita da aka gudanar kan karatuttuka 16 ya gano cewa mafi yawan motsa jiki da mutane ke samu, yawan kitsen cikin da suka rasa ().

Sauran binciken sun gano cewa motsawar motsa jiki na iya kara karfin tsoka da rage kitse a ciki, kewayen kugu da kitsen jiki (,,).

Yawancin bincike suna ba da shawarar tsakanin minti na 150-300 na matsakaici zuwa motsa jiki mai ƙarfi kowane mako, ko kuma kusan minti 20-40 na zuciya a kowace rana ().

Gudun, tafiya, hawan keke da ninkaya wasu 'yan misalai ne na wasu motsa jiki na zuciya wadanda zasu iya taimakawa kona kitse da kuma fara-rage nauyi.

Takaitawa Bincike ya nuna cewa yawan motsa jiki da mutane ke samu, yawan kitse a ciki yakan sa su rasa. Hakanan Cardio na iya taimakawa wajen rage kewayen kugu, rage kiba a jiki da kuma kara karfin tsoka.

10. Shan Kofi

Maganin kafeyin shine ainihin kayan haɗin farko game da kowane ƙarin mai ƙona mai, kuma da kyakkyawan dalili.

Maganin kafeyin da aka samo a cikin kofi yana aiki ne a matsayin tsarin mai juyayi na tsakiya, yana ƙaruwa da kuzari kuma yana inganta lalacewar kayan mai ().

A zahiri, karatuttukan na nuna cewa shan maganin kafeyin na iya haɓaka ɗan lokaci na ɗan lokaci da haɓaka kuzari ta hanyar 3-11% (,).

Largeayan binciken da aka yi tare da mutane sama da 58,000 sun gano cewa haɓakar maganin kafeyin yana da alaƙa da ƙarancin nauyi a cikin shekaru 12 ().

Wani binciken ya gano cewa yawancin maganin kafeyin yana da alaƙa da babban rabo mai nasara tare da kiyaye asarar nauyi tsakanin mutane 2,623 ().

Don kara fa'idojin lafiyar kofi, tsallake kirim da sukari. Madadin haka, ku more shi baƙar fata ko tare da ƙaramin madara don hana ƙarin adadin kuzari daga ɗorawa.

Takaitawa Kofi yana dauke da maganin kafeyin, wanda zai iya kara yawan kitse da kuma kara kuzari. Nazarin ya nuna cewa yawancin maganin kafeyin na iya haɗuwa da asarar nauyi mafi girma.

11. Gwada Babban Tazara Tsakanin Tazara (HIIT)

Babban horo na tazara, wanda aka fi sani da HIIT, wani nau'i ne na motsa jiki wanda yake saurin saurin aiki tare da gajeren lokacin dawowa don kiyaye bugun zuciyar ka.

Nazarin ya nuna cewa HIIT na iya zama mai tasiri sosai ta yadda ake ɗora kitse da haɓaka nauyi.

Studyaya daga cikin binciken ya gano cewa samari masu yin HIIT na mintina 20 sau uku a kowane mako sun rasa matsakaicin nauyin kilogiram 4.4 (kilogiram 2) na kitse na jiki a tsawon makonni 12, koda ba tare da wasu canje-canje ga tsarin abincinsu ko salon rayuwarsu ba.

Hakanan sun sami ragin kashi 17% a cikin mai da kuma raguwa mai yawa a kewayen kugu ().

HIIT na iya taimaka maka ƙona ƙarin adadin kuzari a cikin ɗan gajeren lokaci fiye da sauran nau'o'in zuciya.

A cewar wani binciken, yin HIIT ya taimaka wa mutane su ƙone har zuwa 30% karin adadin kuzari fiye da sauran nau'ikan motsa jiki, kamar su motsa jiki ko motsa jiki, a cikin adadin lokaci ().

Don hanya mai sauƙi don farawa tare da HIIT, gwada canzawa tsakanin tafiya da guje guje ko yin tsere na dakika 30 a lokaci guda.

Hakanan zaka iya zagayawa tsakanin motsa jiki kamar burpees, turawa ko squats tare da ɗan gajeren hutu a tsakanin.

Takaitawa HIIT na iya taimakawa haɓaka ƙona mai da ƙona ƙarin adadin kuzari a cikin ɗan gajeren lokaci fiye da sauran nau'ikan motsa jiki.

12. Add Probiotics a cikin Abincin ku

Kwayoyin rigakafi sune nau'ikan ƙwayoyin cuta masu amfani waɗanda aka samo a cikin hanyar narkewar ku wanda aka nuna don inganta abubuwa da yawa na kiwon lafiya.

A zahiri, an nuna cewa kwayoyin cuta a cikin hanjin ka suna taka rawa a komai daga rigakafi zuwa lafiyar ƙwaƙwalwa ().

Ara yawan abubuwan da kuke amfani da su na maganin rigakafi ta hanyar abinci ko kari na iya taimakawa sake farfaɗo da ƙona mai kuma kiyaye nauyi a ƙarƙashin iko.

Reviewaya daga cikin nazarin nazarin 15 ya nuna cewa mutanen da suka ɗauki maganin rigakafi sun sami raguwa mafi girma a cikin nauyin jiki, ƙimar mai da ƙididdigar yawan jiki idan aka kwatanta da waɗanda suka ɗauki placebo ().

Wani karamin binciken ya nuna cewa shan maganin rigakafi ya taimaka wa mutanen da ke bin mai-mai, mai cin kalori mai yawa ya hana mai da ƙimar kiba ().

Wasu nau'ikan maganin probiotics a cikin jinsin halittar Lactobacillus na iya zama mai tasiri musamman wajen taimakawa nauyi da asarar mai.

Wani bincike a cikin mutane 28 ya nuna cewa cin yogurt dauke da ko dai Lactobacillus fermentum ko Lactobacillus amylovorus kwayoyin cuta sun rage kitsen jiki da kashi 3-4% (52).

Samun kari shine hanya mai sauri da sauƙi don shiga cikin ƙwayoyin maganin rigakafi kowace rana.

A madadin, zaku iya gwada ƙara wasu abinci mai wadataccen kwayoyi zuwa abincinku, kamar kefir, tempeh, natto, kombucha, kimchi da sauerkraut.

Takaitawa Supaukar abubuwan adabin rigakafi ko ƙara yawan abincin probiotics ta hanyoyin abinci na iya taimakawa rage nauyin jiki da ƙimar mai.

13. Yawaita Karban Iron

Iron shine muhimmin ma'adinai wanda ke da ayyuka masu mahimmanci a jiki.

Kamar sauran kayan abinci irin su iodine, rashin ƙarfe na iya shafar lafiyar glandar jikin ku. Wannan karamar gland din a wuyanki tana fitarda sinadarai masu sarrafa sinadarin jikin ku ().

Yawancin karatu sun gano cewa ƙananan ƙarfe a cikin jiki na iya haɗuwa da rashin aikin aikin karoid da rikicewa a cikin samar da hormones na thyroid (,,).

Kwayar cututtukan yau da kullun na hypothyroidism, ko rage aikin karoid, sun hada da rauni, kasala, gajiyar numfashi da kuma karin nauyi ().

Hakanan, karancin baƙin ƙarfe na iya haifar da alamomi kamar gajiya, jiri, ciwon kai da ƙarancin numfashi ().

Yin maganin karancin ƙarfe na iya ba da izinin kuzarin ku don yin aiki sosai da kyau kuma zai iya yaƙi da gajiya don taimakawa ƙara ƙimar aikin ku.

Wani bincike ma ya gano cewa lokacin da aka yiwa mata 21 maganin rashin isasshen ƙarfe, sun sami ragi a cikin nauyin jiki, daɗin kugu da kuma bayanan jikin mutum ().

Abin takaici, mutane da yawa ba sa samun isasshen ƙarfe a abincinsu.

Mata, jarirai, yara, ganyayyaki da masu cin ganyayyaki duk suna cikin haɗarin ƙarancin ƙarfe.

Tabbatar kun haɗa da yawancin abinci mai wadataccen ƙarfe a cikin abincinku don taimakawa biyan buƙatun ku na baƙin ƙarfe da kiyaye matakan kuzarin ku da matakan kuzarin ku.

Kuna iya samun baƙin ƙarfe a cikin nama, kaji, abincin teku, hatsi masu ƙarfi da hatsi, ganye koren ganye, busassun 'ya'yan itatuwa da wake.

Takaitawa Deficarancin baƙin ƙarfe na iya haɗuwa da rashin aikin maganin karoid kuma yana iya haifar da alamun cututtuka kamar gajiya da gajiyar numfashi. Studyaya daga cikin binciken ya gano cewa magance ƙarancin baƙin ƙarfe ya taimaka wajen rage nauyi.

14. Bada Azumi Lokaci

Tsaka-tsakin azumi wani tsarin abinci ne wanda ya haɗa da kekuna tsakanin lokacin cin abinci da azumi.

Bincike ya nuna cewa yin azumi na lokaci-lokaci na iya taimakawa haɓaka ƙimar nauyi da asarar mai.

Reviewaya daga cikin bita ya duba tasirin azumi a kai a kai, gami da azumin yini - hanyar da ta haɗa da canzawa tsakanin ranakun azumi da cin abinci daidai.

Sun gano cewa yin azumi na wani lokaci na tsawon makonni 3 zuwa 12 ya rage nauyin jiki zuwa 7% kuma ya rage kitsen jiki har zuwa fam 12 (kilogiram 5.5) ().

Wani karamin binciken ya nuna cewa cin abinci kawai a lokacin taga na awa takwas kowace rana ya taimaka rage rage kitse da kiyaye ƙwayar tsoka idan aka haɗu da horon juriya ().

Akwai nau'ikan azumi daban-daban, ciki har da wasu inda kuke cin abinci kawai a wasu ranakun mako da sauransu inda cin abinci ya keɓance da takamaiman sa'o'in yini.

Shahararrun nau'ikan azumin lokaci-lokaci sun hada da Ci Tsayawa, Cin Warrior, hanyar 16/8 da 5: 2 abinci.

Nemo wani bambancin da ya dace da jadawalinku da salonku kuma kada ku ji tsoron yin gwaji don neman abin da ya fi dacewa a gare ku.

Takaitawa An nuna jinkirin azumi don rage nauyin jiki da kitsen jiki kuma yana iya taimakawa adana ƙwayar tsoka yayin haɗuwa da horo na juriya.

Layin .asa

Akwai wadatattun zaɓuɓɓuka don taimaka muku zubar da mai mai yawa da inganta lafiyar ku.

Haɗa wasu kyawawan halaye cikin al'amuranku na yau da kullun da sauya tsarin abincinku na iya haifar da babban canji. Koda ƙananan canje-canje ga salon rayuwar ku na iya samun tasiri mai tasiri akan ƙona mai.

Tabbatar haɗa waɗannan sauƙaƙan shawarwari tare da abinci mai gina jiki, ingantaccen tsari da salon rayuwa don haɓaka fatalwar mai a lokaci guda da inganta lafiyar ku gaba ɗaya.