Karya fata: menene shi, me yasa yake faruwa da abin da za'ayi
Wadatacce
Kalmar fata mara kyau galibi ana amfani da ita don bayyana mutanen da ba su da kiba, amma waɗanda ke da haɓakar mai mai yawa, musamman yawan kitse a yankin ciki, da ƙananan matakan ƙarfin tsoka, wanda ke haifar da ƙarin dama daga samun matsaloli kamar babban cholesterol, ciwon suga da mai mai hanta.
Don haka, yana da mahimmanci cewa fata mara kyau ta ɗauki kyawawan halaye na lafiya don rage yawan ƙiba a cikin jiki da ƙara ƙarfin tsoka, hana rikitarwa. Don haka, ana ba da shawarar cewa kuyi motsa jiki a kai a kai kuma ku sami abinci mai ƙoshin lafiya da daidaito, zai fi dacewa mai wadataccen sunadarai da mai mai kyau.
Me ya sa yake faruwa
Inara yawan ƙitsen jiki a lokaci guda cewa nauyi ya dace da shekaru kuma tsawo na iya faruwa saboda abubuwan da ke haifar da kwayar halitta, wannan saboda wasu mutane suna da ƙananan maye gurbi a cikin ƙwayoyin halittar da ke son kitsen gida.
Koyaya, yanayin rayuwar, kamar motsa jiki da halaye na cin abinci suna tasiri. Abincin mara lafiya, mai wadataccen sikari, carbohydrates da mai shima yana son tara kitse a jiki, ban da ƙara haɗarin kamuwa da cututtuka da sanya wahalar samun ƙarfin tsoka.
Rashin motsa jiki, wanda aka fi sani da rashin motsa jiki, yana kuma daɗa samun riba, tun da kuzarin jiki ba ya fuskantar canje-canje da ke son ƙona kitse da kuma amfani da kitsen a matsayin madogarar kuzari. Bugu da ƙari, salon zama ba shi da wahalar samun ƙarfin tsoka, wanda ke haifar da nauyi na yau da kullun da kuma ƙaruwa a yawan kitse.
Don haka, idan akwai halaye da zasu iya alaƙa da fata ta ƙarya, yana da mahimmanci mutum ya tuntubi masanin abinci mai gina jiki don a iya kimanta abubuwan da ke cikin jiki ta hanyar nazarin halittu ko kimantawa na fata, baya ga gudanar da gwaje-gwaje na jini, kamar su duka cholesterol da ƙananan abubuwa da kuma bitamin da kuma ma'adanai.
Duba a cikin bidiyo mai zuwa yadda kimantawar kwayar halitta ke aiki:
Yadda ake rage kiba
Don rage yawan kitse ba tare da asarar nauyi mai yawa ba kuma zai iya taimakawa yawan samun tsoka, yana da mahimmanci mutum ya bi tsarin abinci tare da ƙananan carbohydrates da yawancin sunadarai da mai mai kyau, saboda haka yana yiwuwa a ƙarfafa ƙona kitse yayin fifita ribar tsoka.
Abincin da ke da wadatattun ƙwayoyi sune na goro, kirki, iri, avocado, kwakwa da man zaitun, kuma yakamata a ci tare tare da abinci mai wadataccen carbohydrates ko sunadarai a cikin kayan ciye-ciye, ta amfani da haɗuwa kamar: 'ya'yan itace + goro, gurasa + man gyada, bitamin avocado da yogurt + iri da chia.
Bugu da ƙari, yana da mahimmanci don yin motsa jiki a kai a kai, saboda yana yiwuwa asarar nauyi da karɓar tsoka na iya faruwa ta hanyar lafiya.
Ga yadda ake sanin adadin kitsen jiki.
Yadda ake kara karfin tsoka
Don samun ƙarfin tsoka, yana da mahimmanci a aikace-aikace na motsa jiki yau da kullun, ana ba da shawarar yin ayyukan motsa jiki da motsa jiki mai ƙarfi, kamar horar da nauyi da gicciye, alal misali, tunda sune suka fi motsa karfin jini da karfafa jijiyoyi.
Bugu da ƙari, yana da mahimmanci a ci abinci mai wadataccen sunadarai da ƙwayoyin halitta a cikin dukkan abinci na yini, gami da kayan ciye-ciye, saboda wannan ya fi dacewa da farfadowar tsoka da kuma ƙaruwa a jikin mutum. Don haka, zaɓuɓɓuka masu kyau sune sun haɗa da cuku da ƙwai a cikin kayan ciye-ciye, kuma koyaushe suna cin kyawawan nama, kifi ko kaza don abincin rana da abincin dare.
Yana da mahimmanci a tuna cewa wadataccen amfani na 'ya'yan itace da kayan marmari ya zama dole don aikin jiki da kyau da kuma samar da bitamin da kuma ma'adanai waɗanda za su ba da damar haɓakar tsoka.
Zaɓin menu don fata mara kyau
Tebur mai zuwa yana nuna misalin menu na kwanaki 3 don mai fata don samun ƙarfin tsoka da ƙiba:
| Abun ciye-ciye | Rana 1 | Rana ta 2 | Rana ta 3 |
| Karin kumallo | Kofi ɗaya na kofi tare da madara + yanka guda biyu na gurasar nama + kwai 1 + cuku | 1 yogurt + 1 tapioca tare da kaza da cuku | Kof 1 na madara koko + kwaya 2 da aka lullube + 'ya'yan itace 1 |
| Abincin dare | 1 tuffa + kirji 10 | Gilashin 1 na ruwan 'ya'yan itace mara suga + gyada 20 | 1 nikakken ayaba + cokali 1 man gyada |
| Abincin rana abincin dare | Cokali 3 na shinkafa + cokali 2 na wake + matsakaiciyar steak + salatin kore + kiwi 2 | taliyar kaza a cikin miya mai tumatir + kayan lambu da aka nika a man zaitun + lemu 1 | gasasshen kifi + dafaffen dankali + cokali 3 na shinkafa + cokali 2 na wake + kabeji da aka gasa + yanka abarba guda 2 |
| Bayan abincin dare | yogurt tare da chia + 1 tapioca tare da kwai | ayaba mai laushi tare da babban cokali 1 na man gyada + cokali 2 na hatsi | Kofi ɗaya na kofi tare da madara + yanka guda biyu na garin burodi + kwai 1 + cuku |
Yana da mahimmanci a tuna cewa abin da ya dace shine adadi da rarraba abinci ya zama jagorar mai ilimin gina jiki, gwargwadon bukatun kowane mutum.
Duba bidiyo mai zuwa don ƙarin nasihu don samun ƙarfin tsoka:
Na Ki
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