Yadda ake shan kitse a ciki

Wadatacce

• Abinci don rasa mai mai gida
• Motsa jiki don rasa mai mai ciki
• 1. Motsa jiki don rasa mai na ciki
• 2. Motsa jiki domin rasa mai mai ciki
• 3. Motsa jiki domin rasa kitsen ciki mara matuka

Hanya mafi kyau don rasa kitsen ciki da bushe cikinka shine yin atisayen cikin gida, kamar su zama-sama, hade da abinci mai ƙarancin adadin kuzari da mai, a ƙarƙashin jagorancin malamin ilimin motsa jiki da kuma mai gina jiki.

Bugu da kari, ana iya amfani da kari don kona kitse, a karkashin jagorancin kwararru, kamar su L-carnitine, CLA ko Q10 enzyme, wanda ke ba da damar asarar kitsen ciki na ciki ta hanyar lalata kitsen mai, yayin kara matakan karfi da karfin tsoka .

Rashin kitsen ciki yana da mahimmanci saboda baya ga inganta hoton jiki, tara kitse tsakanin viscera yana kara barazanar kamuwa da cututtukan zuciya. Ga yadda ake kawar da kitse na visceral.

Duba cikin bidiyon ƙasa girke-girke mai ɗanɗano tare da zucchini don maye gurbin taliya da sauran kyawawan shawarwari:

Abinci don rasa mai mai gida

Abincin da za a rasa kitsen ciki dole ne ya kasance yana da kalori sosai saboda haka 'ya'yan itacen citrus, kamar su lemu ko kiwi, ya kamata su kasance cikin abincin, tunda suna da karancin kalori kuma suna da ruwa.

A cikin abincin da za a rasa mai na ciki, abincin da ke tushen abinci mai ƙwanƙwasa, kamar su shinkafa, taliya ko burodi, bai kamata a keɓance su ba, amma a ci su da yawa kuma a cikakkiyar sigar.

Bugu da kari, a cikin abinci don rasa mai na ciki, abinci kamar:

1. Soyayyen abinci da waina;
2. Cukuwar rawaya;
3. Ice cream da alewa;
4. Sauces;
5. Shaye-shaye da giya masu laushi.

Don ƙarin abinci da samun ƙoshin lafiya, ya kamata ku ci abinci mai wadataccen furotin, kamar kwai, tuna ko kaza, amma masanin abinci mai gina jiki na iya ba da shawarar cin abinci wanda ya dace da bukatun mutum na yau da kullun, game da dandano.

Motsa jiki don rasa mai mai ciki

Motsa jiki don rasa mai ciki za a iya raba shi zuwa nau'ikan 3:

1. Motsa jiki don rasa mai na ciki

Kwanciya a ƙasa, fuskantar sama, tare da lanƙwashe ƙafafunku sannan kuma ɗaga bayanku, kamar yadda aka nuna a hoton da ke sama. Yi gwargwadon yadda za ku iya kuma ƙara ƙarin 1 na ciki kowace rana.

2. Motsa jiki domin rasa mai mai ciki

Kwanciya a ƙasa, fuskantar sama, tare da kafafunku madaidaiciya ku ɗaga su, tare sanya matsakaiciyar ƙwallo tsakanin ƙafafunku sannan ku ɗaga ƙafafunku daga ƙasa zuwa tsayin da aka nuna a hoton. Yi shi na minti 1, huta sakan 10 kuma yi ƙarin saiti 3 a ciki.

3. Motsa jiki domin rasa kitsen ciki mara matuka

Kwanta a ƙasa, fuskantar sama kuma tare da hannunka a bayan kai. Bayan haka, tanƙwara ƙafafun ka, ɗaga su daga ƙasa ka ja gwiwa ta dama zuwa kirjin ka, yayin ɗaga bayan ka daga ƙasa kana juyawar jikin ka don taɓa gwiwa ta dama tare da gwiwar ka na hagu. Maimaita motsi ɗaya don kishiyar sashi.

Baya ga abubuwan ciki, yana da mahimmanci ayi atisayen akalla 30 na motsa jiki, kamar tafiya, gudu ko iyo, saboda suna taimakawa wajen kona kitse na ciki. Duba kuma: motsa jiki 3 don rasa mai mai.