Yadda ake samun ma'anar ciki

Wadatacce

• Yadda ake samun cikakken ciki
• Abinci don cimma ma'anar ciki
• Motsa jiki don ayyana ciki

Don samun cikakken ciki, ya zama dole a sami kaso mai ƙanshi na jiki, kusa da 20% na mata sannan 18% ga maza. Wadannan dabi'un har yanzu suna cikin matsayin kiwon lafiya.

Dukkanin motsa jiki da tsarin abincin, don asarar mai da samun ƙayyadadden ciki, dole ne a bi su,aƙalla watanni 3. Ta wannan hanyar, yana yiwuwa a kiyaye, kimanta sakamako da yin canje-canje a cikin horo ko abinci, don isa cikin azanan cikin sauri.

Lokacin isa ga ayyana ciki yana kusa watanni uku, dogaro kan bayanan kitsen jiki (BMI) kusa da 18 da horo na gari da daidaitacce, ta ƙwararren masanin motsa jiki.

Yadda ake samun cikakken ciki

Don samun cikakken ciki yana da mahimmanci:

• Rage nauyi (idan adadin kitsen jiki ya yi yawa)
• Kasance da mai-mai, mai niyya
• Yi wasu motsa jiki akai-akai wanda ya haɗa da kashe kuzari mai yawa

Kitsen jiki yana da wahalar ƙonawa, musamman a cikin cikin mata, tunda mahaifar tana cikin yankin kuma tana da kitse. Wannan shine dalilin da ya sa kawai horo ba ya taimaka don saurin isa cikin ƙayyadadden ciki, idan akwai ƙarancin cin mai a cikin abincin.

Abinci don cimma ma'anar ciki

Abincin da za'a ci gaba da kasancewa ciki yakamata ya ƙunshi:

1. Yawan shan ruwa. Ruwa, baya ga taimakawa wajen kiyaye hanji a koda yaushe, na taimakawa wajen kawar da gubobi daga jiki, kiyaye jiki da gabobi, kamar ƙoda da hanta, cikin koshin lafiya.
2. Guji cin mai. Dabara mai kyau don rage yawan amfani da mai shine farawa ta hanyar kawar da mai mai yawa kuma hakan ya ƙunshi man shanu, kitse daga nama da abinci da aka sarrafa,kamar lasagna ko cookies da fasa. Shawara a nan ita ce cin abincin ƙasa, ba tare da sarrafawa ba.
3. Ku ci abinci na yau da kullun, wadatacce. Wannan yana nufin cin abinci iri-iri, zai fi dacewa da asalin halitta, a ƙananan kaɗan kuma akai-akai, kowane awa 3, misali, ko'ina cikin yini. Wannan zai sa kullun glycemic sarrafawa kuma lafiyar jiki da tunani. Sakamakon wannan al'ada shine rage yawan adadin kuzari da ake ci yau da kullun.

Motsa jiki don ayyana ciki

Mafi kyawun motsa jiki don samun ma'anar ciki sune waɗanda ke aiki yankin ciki, kamar katako na ciki ko na motsa jiki na hypopressive, misali. Duba yadda ake yin allon a wannan bidiyon:

Don kyakkyawan sakamako, ya kamata a gudanar da waɗannan ayyukan kowace rana. Idan kun ji wani ciwo yayin aiwatar da ɗayan waɗannan motsa jiki, ya kamata ku nemi jagorar ƙwararru don yin su.