Yadda ake rashin ciki a cikin wata 1
Wadatacce
- 1. Yi motsa jiki
- 3. Shan koren shayi
- 4. Sha khal tuffa
- 5. Ku ci abinci mai wadataccen fiber mai narkewa
- 6. Cin karin furotin
- 7. Cin kifi
- 8. Kawar da suga
- 9. Ka yi kokarin yin azumi a kai-a kai
- Abin da ba za a ci ba
- Abin da za a yi don kar a sake ɗaukar nauyi
Don rage nauyi da rashin ciki a cikin wata 1, ya kamata ka motsa jiki aƙalla sau 3 a mako kuma ka sami abinci mai ƙayyadewa, shan ƙananan abinci mai wadataccen sukari da mai, don haka jiki ya yi amfani da tarin kuzarin a hanyar mai.
Yana da mahimmanci a rubuta dalilan da yasa kake son rasa ciki, domin a mai da hankali kan burin karshe, auna kewayen ciki, a dauki hotunan ci gaban ka sannan a yi sikeli a auna kanka sau daya a mako, saboda ta wannan hanyar zaku iya samun sauyin ma'ana da fa'idojin motsa jiki da abinci.
Manufa ita ce tuntuɓar likita don yin gwajin lafiya kafin fara ayyukan motsa jiki, wanda ya kamata a yi a ƙarƙashin jagorancin mai koyar da ilimin motsa jiki da kuma cin abinci tare da masanin abinci mai gina jiki ta hanyar keɓaɓɓu don cimma burin a cikin niyya da lafiya.
Wasu dabarun da zasu iya taimaka muku rage kiba da rashin ciki a cikin wata 1 sune:
1. Yi motsa jiki
Babban dabarun hanzarta saurin kumburi don rasa ciki shine amfani da barkono kayen wanda yake da wadataccen capsaicin, wani sinadarin thermogenic wanda ke aiki ta hanyar haɓaka kumburi da kashe kuzari, wanda ya fi dacewa da asarar nauyi da mai mai. Bugu da kari, sinadarin karas na barkono na iya taimakawa rage yunwa ta hanyar taimakawa rage cin abinci a duk rana.
Hanya mai kyau ta amfani da barkonon cayenne ita ce ta kara tsunkule a lita guda ta ruwa a sha da rana, a kiyaye kar a kara yawa, saboda abin sha na iya yin yaji sosai.
Wani zabi shine sanya cokali 1 (na kofi) na barkonon cayenne a cikin lita 1 na man zaitun sai ayi amfani da shi wajan salatin.
Dangane da mutanen da suke da matsaloli na ciwon zuciya ko ciwon ciki, mutum na iya ƙoƙarin shan ginger tea tare da kirfa a rana, ba tare da sukari ba, domin shi ma yana taimakawa ƙona kitse.
Bugu da kari, ya kamata mutum ya sha a kalla lita 2 na ruwa a rana, yana kara dan kadan na lemun tsami don inganta dandano da kauce wa ruwan 'ya'yan itace da teas na masana'antu.
3. Shan koren shayi
Ganyen shayi na iya taimakawa rage kitse na ciki saboda yana da katechin, maganin kafeyin da polyphenols a cikin abubuwan da suke da su wadanda ke da sinadarai na thermogenic, wanda ke taimakawa wajen saurin saurin motsa jiki, wanda ke haifar da jiki kashe kuzari, yana taimakawa rasa ciki.
Manufa ita ce shan kofi uku zuwa 5 na koren shayi a rana don taimaka maka ka rasa cikinka. Duba yadda ake shirya koren shayi dan rage kiba.
4. Sha khal tuffa
Apple cider vinegar yana da wadataccen sinadarin antioxidant da anti-inflammatory wanda ke taimakawa wajen kara kawar da kitse da kuma hana taruwarsa, don haka zai iya taimaka maka rasa ciki.
Don cinye ruwan khal na apple, zaka iya tsarma cokali 1 zuwa 2 na ruwan tsami a cikin gilashin ruwa ka sha shi mintuna 20 kafin karin kumallo, abincin rana ko abincin dare. Yana da muhimmanci ka kurkure bakinka ko shan ruwa bayan cin apple cider vinegar don gujewa lalata hakoranka.
Duba sauran fa'idar apple cider vinegar da yadda ake cin shi.
5. Ku ci abinci mai wadataccen fiber mai narkewa
Magungunan abinci masu narkewa na iya taimaka maka rasa kitse a ciki kuma ya haɗa da hatsi, sha'ir, flaxseeds, ƙwayar alkama, wake, brussels sprouts, dafaffen broccoli, avocado, pear da apple tare da bawo, ana ba da shawarar cin zaren 1 na fiber kowane awa 3, misali.
Wadannan zaruruwa masu narkewa suna kara jin dadi bayan cin abinci, wanda ke taimakawa wajen cin abinci kadan a rana, yana taimakawa tare da rage nauyi da kuma rage ciki. Bugu da kari, wadannan zaren suna shan ruwa daga abinci, fada da maƙarƙashiya, rage kumburin ciki da inganta aikin hanji. Binciki cikakken jerin kayan abinci mai zaƙi.
6. Cin karin furotin
Abincin mai wadataccen sunadarai, kamar kifi, nama mai laushi da wake, sun dace don taimakawa rasa ciki da kugu saboda suna haɓaka sakin peptide hormone wanda ke rage yawan ci da haɓaka ƙoshin lafiya, ban da ƙara yawan kuzari da taimakawa ci gaba da taro tsoka mai rauni yayin asarar nauyi.
Wasu karatuttukan na nuna cewa mutanen da suka fi yawan cin sunadarin sunada wadatar kitse na ciki fiye da wadanda suke cin abinci mai gina jiki.
Babban shawara game da karin cin abinci mai gina jiki shine hada da wani bangare na furotin kamar su kwai dafaffen kwai 2, gwangwani 1 na ruwa a ruwa ko kuma kaso 1 na nama mara kyau kamar nono mara kaza mara fata ko dafaffe ko gasasshen kifi don abincin rana da abincin dare da kuma dacewa tare da farantin cike da salads wanda koyaushe zai iya bambanta.
7. Cin kifi
Kifi irin su kifin kifi, herring, sardines, mackerel da anchovies suna da wadataccen omega 3 wanda ke taimakawa rage kitse na ciki saboda haka, ya kamata, a saka shi cikin abinci don rasa ciki.
Manufa ita ce cin waɗannan kifin aƙalla sau 2 zuwa 3 a mako, ko amfani da ƙarin omega 3, tare da jagorancin likita ko masaniyar abinci. Duba duk fa'idojin omega 3.
8. Kawar da suga
Sugar bayan shanyewa ya zama makamashi wanda aka adana a cikin hanyar mai, galibi a cikin ciki. Bugu da kari, sukari yana da kalori sosai kuma saboda haka kawar da shi daga abinci yana taimaka muku rasa nauyi da rashin ciki.
Babbar dabara ita ce dakatar da sanya sikari a abinci, kofi, ruwan 'ya'yan itace da madara, amma kuma yana da mahimmanci a karanta alamun saboda sukari yana cikin abinci da yawa. Duba yadda za a iya boye suga a cikin abinci.
Shima amfani da abubuwan zaƙi ya yanke kauna, domin suna ɗauke da gubobi masu lalata nauyi. Koyaya, idan mutun bai iya tsayayya da zaƙi ba, suna iya gwada Stevia, wanda shine ɗanɗano na ɗabi'a, ko amfani da zuma, amma da ƙananan.
Duba bidiyo mai zuwa don gano menene kuma abin da zaku iya yi don rasa cikin cikin wata 1:
9. Ka yi kokarin yin azumi a kai-a kai
Azumin lokaci-lokaci wani salon abinci ne wanda yake baiwa jiki damar amfani da kayan mai a matsayin hanyar samun kuzari, kuma ana iya yin sa’o’i 12 zuwa 32 ba tare da cin abinci ba.
Wannan nau'in azumi na iya taimaka maka ka rasa cikinka, ban da rage juriya na insulin, inganta ciwon sukari na biyu da sake juyar da prediabetes.
Duk da haka, don yin azumi a kai a kai, ya kamata mutum ya tuntubi likita ko masanin abinci mai gina jiki don jagorantar madaidaiciyar hanyar yin hakan kuma idan mutum ba shi da wata matsala ta rashin lafiya, an hana yin azumi a kai a kai.
A cikin mu kwasfan fayiloli masaniyar abinci mai gina jiki Tatiana Zanin, ta bayyana manyan shakku game da azumin lokaci-lokaci, menene fa'idodi, yadda za a yi shi da kuma abin da za a ci bayan azumi:
Abin da ba za a ci ba
Don rasa cikin sauri, ban da daidaitaccen abinci da motsa jiki, ya kamata ku guji:
- Abincin mai dauke da mai mai yawa kamar kayan abinci da aka sarrafa, margarine, kek, dafaffen kukis, microwave popcorn da taliyar nan take, misali;
- Abin sha na giya saboda suna taimakawa wajen tara kitse a cikin ciki;
- Abincin da ke cikin sukari kamar hatsi na karin kumallo, 'ya'yan itacen candi, granola ko ruwan inabi masu masana'antu;
- Carbohydrates kamar burodi, garin alkama, dankali da dankali mai zaki.
Bugu da kari, yayin dafa abinci, ya kamata mutum ya guji amfani da canola, masara ko waken soya sannan a sauya shi da mai na kwakwa wanda ya fi lafiya kuma zai iya taimakawa rage kitse na ciki.
Abin da za a yi don kar a sake ɗaukar nauyi
Don kar a sanya nauyi da samun ciki, yana da muhimmanci a ci gaba da gudanar da motsa jiki a kai a kai, kiyaye cin abinci mai kyau da maye gurbin, a duk lokacin da zai yiwu, masana'antun kere-kere da abinci masu wadatar sikari tare da abinci na halitta.
Idan mutum yayi kiba sosai, bi likita, masanin abinci mai gina jiki don samun asarar lafiya mai nauyi da kuma mai ilmantarwa ta jiki don jagorantar ayyukan motsa jiki daban-daban da kauce wa rauni. A wasu lokuta, yana iya zama dole don amfani da magungunan asara mai nauyi wanda likitan endocrinologist ya ba da shawarar.
Duba kuma cikakken shiri don rasa ciki cikin mako 1.