Yadda za a rasa nauyi yayin tafiya

Wadatacce

• Nasihu don rasa nauyi tare da tafiya
• Abin da za ku ci don ƙara ƙimar nauyi

Tafiya motsa jiki ne na motsa jiki wanda idan aka yi shi kullun, canzawa tare da ƙarin motsa jiki masu haɗari da haɗuwa da wadataccen abinci, na iya taimaka maka rage nauyi, inganta yaɗuwar jini, matsayi da rasa ciki. Tafiya cikin hanzari na iya konewa tsakanin 300 zuwa 400 adadin kuzari a cikin awa 1, yana da mahimmanci a yi tafiya ko wasu ayyukan motsa jiki a kai a kai don a kiyaye sakamakon.

Lokacin da aka yi tafiyar a kai a kai kuma aka haɗa shi da abincin da mai ilimin abinci mai gina jiki ya tsara bisa ga ƙimar mutum, to haɓaka nauyi mai nauyi da tafiya ke inganta. Koyi yadda ake motsa jiki don rasa nauyi.

Tafiya kuma yana da wasu fa'idodi ga lafiya, kamar rage cholesterol, kara yawan kashi da rage kasadar ciwon suga. Kari akan haka, ana nuna shi ga mutane na kowane zamani da yanayin jiki, idan dai yana mutunta iyakokinsa. San amfanin yin tafiya.

Nasihu don rasa nauyi tare da tafiya

Don rage nauyi tare da tafiya, yana da mahimmanci mutum ya yi tafiya da sauri don su sami damar zuwa yankin juriya, wanda ya yi daidai da 60 zuwa 70% na iyakar bugun zuciya. Lokacin da kuka isa wannan yankin, mutumin zai fara gumi kuma zai fara numfashi mai nauyi. Sauran nasihun da za'a iya bi sune:

• Kula da numfashi yayin tafiya, sha iska ta hanci da fitar da numfashi ta baki a yanayin hanzari, kauce wa hana jiki iskar oxygen;
• Yi tafiya aƙalla minti 30 a rana sau 3 zuwa 4 a mako kuma kula da motsa jiki na yau da kullun;
• Bambance ƙarfi da saurin tafiya;
• Guji ɓarna na hanyar, ƙoƙarin canza hanya. Motsa jiki a waje yana da kyau, domin yana kara matakan kuzari kuma yana bawa jiki damar kona adadin kuzari;
• Sanya tufafi da takalmi masu dacewa da motsa jiki;
• Haɗa jin daɗi tare da motsa jiki ta hanyar kiɗa, misali, sanya motsa jiki ya zama abin daɗi da ƙara jin daɗin rayuwa;
• Yayin tafiya yana da mahimmanci a sanya dukkan jiki yayi aiki, matsar da hannaye bisa ga matakin, yin kwangilar ciki, kumbura kirji da kiyaye ƙafafun ƙafafu ɗan kaɗan.

Kafin tafiya yana da ban sha'awa don dumama jiki, shirya tsokoki don aiki da guje wa rauni. Ya kamata a yi dumi a hankali, tare da tsallakewa, misali. Bayan aikin, yana da mahimmanci don miƙawa don rage haɗarin cramps da narkar da lactic acid a cikin tsokoki. Duba menene amfanin dumama da mikewa.

Abin da za ku ci don ƙara ƙimar nauyi

Don haɓaka ƙimar nauyi da aka inganta ta hanyar tafiya, yana da mahimmanci a bi tsarin abinci mai cike da fiber, kayan lambu, 'ya'yan itatuwa, abinci gaba ɗaya da iri, kamar su chia da flaxseed, misali. Bugu da kari, ana ba da shawarar a rage yawan amfani da mai da sukari, ban da kayayyakin masana'antu da ke da wadataccen kuzari, kamar su abun ciye-ciye, kayan shaye-shaye, abinci mai sanyi da kuma daskarewa da naman da aka sarrafa, kamar su tsiran alade, tsiran alade da naman alade, misali. San 'ya'yan itacen da ke rasa nauyi da adadin kuzari.

Yayin tafiya, ana ba da shawarar shan ruwa don kasancewa cikin ruwa kuma bayan motsa jiki, ku sami ƙaramin abinci mai ɗauke da carbohydrates da sunadarai, kamar yogurt mai ƙarancin mai tare da biskit na masarar masara 5 ko ruwan 'ya'yan itace na halitta tare da burodin nama da cuku, misali. Ga yadda ake cin abinci da kyau don ƙona kitse da gina tsoka a cikin bidiyon: