Yadda za a takaita kugu

Wadatacce

• 1. Atisaye mai matse kugu
• 2. Magungunan ban sha'awa

Mafi kyawun dabaru don rage siririn kugu shine suyi atisaye masu tsaka-tsaka ko tsaurarawa, cin abinci da kyau da kuma neman magunguna masu kyau, kamar su yanayin rediyo, lipocavitation ko lantarki, misali.

Kitsen da yake a kugu ya kasance sakamakon yawan adadin kuzari fiye da yadda kuke ciyarwa kowace rana. A cikin mata, saboda tasirin kwayar halitta, kitse yakan fara taruwa ne da farko a cikin ciki, gindi da kuma iska, yayin da a cikin maza ya fi haɗuwa a duk yankuna na ciki.

Mafi kyawun dabaru don rage siririn wuyan ka da sauri shine:

1. Atisaye mai matse kugu

Don kunkuntar kugu, an ba da shawarar cewa ayi atisaye don hanzarta aikin ku kuma taimaka muku ƙona ƙarin adadin kuzari, kamar:

• Gudun kan titi ko kan sitir na mintina 45 a kullum. Wannan aikin yana ƙone kusan adadin kuzari 250-400, yana kunna kumburi kuma yana inganta yanayin motsa jiki da ƙarfin bugun zuciya, kasancewa mai fa'ida sosai ga lafiya kuma musamman don ƙona mai;
• Tafiya cikin sauri ana iya nuna shi ga waɗanda ba za su iya gudu ba, a cikin wannan yanayi dole ne a yi tafiya mai ƙarfi, a cikin sauri da sauri ta amfani da kyawawan takalma don matse tasirin a kan gidajen. Lokacin da ake buƙata don ƙona kitse ya zama kusan awa 1. Abubuwan da suka fi dacewa suna faruwa idan ana tafiyar da iska ko iska ko kan gangaro saboda ya zama dole ayi ƙoƙari na jiki, ƙona ƙarin adadin kuzari;
• Kasance a cikin yanayin shirin don minti 3 a rana shima hanya ce mai kyau don aiki da tsokoki na ciki, inganta fassarar tsoka na wannan yankin.Manufa ita ce farawa na dakika 30 kuma kowane dakika 30 don canza wuri, ko dai ta hanyar ɗaga hannuwanku madaidaiciya ko tsayawa a gefenku;
• Yi atisaye don karfafa kirji da kauri kafafu, kamar turawa da tsugune saboda a dabi'ance kugu zata yi siriri. Wani malami zai iya nuna wasu ayyukan da za a iya yi a cikin dakin motsa jiki.

Baya ga wadannan, yana da mahimmanci ayi atisaye don karfafa jijiyoyin ciki, kamar yadda suma suke taimakawa takaita kugu. Duba wasu motsa jiki don karfafa ciki a bidiyon da ke ƙasa:

2. Magungunan ban sha'awa

Don rage nauyi da siririn kugu a cikin 'yan kwanaki ya kamata ku ci kadan a duk rana don kauce wa yunwa. Abincin da aka saki masu ƙarancin kalori ne da mai ƙanshi, irin su 'ya'yan itace, kayan lambu, da hatsi. Yogurt na yau da kullun ana ɗanɗana shi da ƙaramin cokali ɗaya (na kofi) na zuma da hatsi irin su oat bran, alal misali, kyakkyawan zaɓi ne don karin kumallo ko kuma cin abinci a cikin kayan ciye-ciye, ba yunwa ba.

Hakanan ana maraba da mai mai kyau, kamar waɗanda suke daga cikakke avocado da kwayoyi kamar goro, amma a ƙananan yawa saboda suna ƙunshe da adadin kuzari da yawa. Salatin da aka ɗanɗana shi da ɗan manja, vinegar da lemun tsami, kuma mafi kyawun tushen furotin na dabbobi sune ƙwai da farin nama kamar kifi, kaza da turkey, alal misali. Kada ku ci abinci mai sauri, kowane irin soyayyen abinci, burodin burodi, soda, alawa da giya. Mafi bambancin da launuka abincin shine, mafi kyau.

Duba ƙarin nasihu a cikin bidiyo mai zuwa don rasa ciki da kunkuntar kugu: