Hanyoyi 17 Masu Sauki don Rabu da Kulawar Soyayya

Wadatacce

• 1. Yanke Addara Sugar
• 2. Mayar da hankali kan Kiba mai lafiya
• 3. Cika Fiber
• 4. Matsar Cikin Duk Ranar
• 5. Danniya Kadan
• 6. Dauke Nauyi
• 7. Samun wadataccen bacci
• 8. Sanya Duk Motsa Jiki
• 9. Inganta Amfanin protein
• 10. Kara yawan bugun zuciyar ka
• 11. Shan Ruwa domin Kasancewa da ruwa
• 12. Addara a xungiyoyin Carbs masu rikitarwa
• 13. Gwada Motsa jiki na HIIT
• 14. Aikata Abincin Tunani
• 15. Shagaltar da Abs dinka tare da Motsa Jiki
• 16. Yanke Alcohol
• 17. Kuci Cikakken Abinci
• Layin .asa

Duk da suna masu kyau, babu da yawa da kauna game da rikewar soyayya.

Abun kauna wani suna ne na yawan kiba wanda yake zaune a gefen kugu ya rataya a saman wando. Har ila yau an san shi da saman muffin, wannan kitse na iya zama ƙalubale don rasa.

Mutane da yawa suna ƙoƙari su ƙaddamar da wannan takamaiman yanki tare da ɓoye gefen gefen da sauran motsawar ciki wanda ke nufin ƙarancin, tsokoki waɗanda ke biye da gefen gangar jikin.

Koyaya, wannan ba hanya ce mai tasiri don rasa ƙa'idodin ƙauna ba (1, 2).

Don kawar da ƙaunatattun ƙauna don kyautatawa, zaku buƙaci yin abinci, motsa jiki da canje-canje na rayuwa.

Anan akwai hanyoyi na dabi'a na 17 don kawar da kaunar soyayya.

1. Yanke Addara Sugar

Cin abinci mai kyau shine maɓalli lokacin da kake ƙoƙarin rasa mai a kowane yanki na jiki. Sanya darin sukari yana daya daga cikin ingantattun hanyoyin tsaftace abincinka.

Ana samun ƙara suga a cikin abinci da abubuwan sha kamar su cookies, alawa, abubuwan sha na wasanni da sodas. Kalmar ba ta amfani da sikari na halitta da aka samo a cikin lafiyayyun abinci kamar likea fruitan itace .a .an.

Baya ga alaƙa da kashe lamuran kiwon lafiya, kamar cututtukan zuciya, cututtukan zuciya da ciwon sukari, yawan cin sukari na iya haifar da ƙara yawan kitse na jiki, musamman a yankin ciki (,,).

Masu ɗanɗano kamar sukari na tebur, babban-fructose na masara (HFCS), zuma da agave nectar duk suna ɗauke da ƙaramin sukari da ake kira fructose.

Yawancin karatu sun nuna cewa fructose, musamman daga abubuwan sha mai daɗi, yana haifar da ƙaruwar ƙashin ciki (,,).

Ari da, yawancin abinci mai ɗari ana ɗora su da adadin kuzari amma duk da haka suna da 'yan abubuwan gina jiki. Rage yawan adadin sukarin da aka saka a cikin abincinka na iya taimakawa rage kitse a jiki, gami da rike kauna.

2. Mayar da hankali kan Kiba mai lafiya

Cikowa kan lafiyayyen mai kamar avocados, man zaitun, kwayoyi, tsaba da kifi mai kiba na iya taimakawa siririn layinku.

Ba wai kawai ƙoshin lafiya ke ɗanɗano mai daɗi ba, suna taimaka maka jin ƙoshin lafiya, suna haifar maka da ƙarancin adadin kuzari a cikin yini.

Studyaya daga cikin binciken da aka yi a kan mutane sama da 7,000 ya gano cewa lokacin da mahalarta suka ci abinci mai ƙoshin Bahar Rum da aka haɗa da man zaitun, sun yi asarar nauyi mai yawa kuma sun tara ƙananan mai ciki fiye da waɗanda ke cin abinci mai ƙananan mai ().

Sauya abinci mai ƙarancin abinci mai ƙanshi da ƙoshin lafiya na iya taimaka maka rasa kitse a jiki. Wannan na iya zama mai sauƙi kamar ƙara fewan ofan bishiyar avocado mai daɗi a abincinku.

A zahiri, wani bincike ya nuna cewa mutanen da suke cin avocados suna da nauyin nauyi kuma suna da ƙarancin ciki fiye da waɗanda ba su ().

Kodayake kitsen mai mai cike da adadin kuzari, haɗa matsakaici a cikin abincinku na iya taimaka muku zubar da fam.

3. Cika Fiber

Ara abinci mai wadataccen fiber mai narkewa a cikin aikin yau da kullun na iya taimaka maka kawar da taurin soyayya. Ana samun fiber mai narkewa a cikin abinci kamar su wake, goro, hatsi, kayan lambu da 'ya'yan itatuwa.

Yana taimaka kiyaye ji daɗi na dogon lokaci ta hanyar rage saurin narkewa da rage jin yunwa.

An nuna doguwar jin cikewar fiber da aka kawo don rage adadin adadin kuzari da mutane ke cinyewa cikin yini, wanda ke haifar da asarar nauyi ().

Wani binciken ya nuna cewa lokacin da mutane suka kara yawan fiber mai narkewa da suke ci da gram 10 kawai a kowace rana sama da shekaru biyar, sun rasa matsakaicin kashi 3.7% na kitsen visceral ɗinsu, nau'in mai mai cutarwa (12).

Mene ne ƙari, yawancin abinci waɗanda ke da wadataccen fiber mai narkewa yawanci galibi ana cike su da abubuwan gina jiki. Ari da, suna da kyau ga abokantaka, ƙwayoyin cuta masu haɓaka lafiyar cikin hanjinku ().

4. Matsar Cikin Duk Ranar

Neman hanyoyi masu sauƙi don haɓaka adadin adadin kuzari da kuke ƙonawa a kowace rana hanya ce mai kyau don rasa kitsen jiki mai yawa.

Mutane da yawa suna jagorancin salon rayuwa da ayyukan tebur waɗanda suka haɗa da zaune na awanni akan ƙarshe. Nazarin ya nuna cewa zama na dogon lokaci ba shi da kyau ga lafiyar ka ko layin ka.

Studyaya daga cikin binciken da aka yi game da mutane 276 ya gano cewa kowane ƙaruwa na mintina 15 na halin rashin nutsuwa yana da alaƙa da haɓakar ƙugu 0.05-inci (0.13-cm). An bayyana halin kwanciyar hankali azaman kwanciya ko zaune ().

Creatirƙirar ɗabi'a mai sauƙi kamar saita saita lokaci kowane rabin sa'a don tashi da tafiya zuwa mai sanyaya ruwa na iya haifar da babban canji ga asarar nauyi.

Sa hannun jari a cikin na'urar motsa jiki wata hanya ce mai kyau don bin sawun matakanku kuma ku ga daidai nawa kuke motsawa yayin yini.

5. Danniya Kadan

Kasancewa cikin damuwa yana da mummunan tasiri ga lafiyar hankalinku da lafiyarku, kuma yana iya haifar muku da mai da ciki.

Wannan saboda damuwa yana haifar da samar da hormone cortisol. Har ila yau an san shi da "hormone na damuwa," cortisol an samar da shi ta hanyar glandonku don amsawa ga yanayin damuwa.

Kodayake wannan aiki ne na yau da kullun, damuwa mai tsawo da wuce gona da iri ga cortisol na iya haifar da sakamako mara illa kamar rashin damuwa, ciwon kai, lamuran narkewar abinci da ƙimar nauyi (,,).

Yawancin karatu sun haɗu da haɓaka matakan cortisol tare da karɓar nauyi, musamman ma a tsakiyar tsakiya (,,).

Don rage damuwa da hana kitsen ciki, mai da hankali kan ayyukan kamar yoga da zuzzurfan tunani waɗanda aka nuna don rage matakan cortisol (,).

6. Dauke Nauyi

Kasancewa cikin kowane irin motsa jiki na iya taimaka maka ka rasa ƙaunatattun ƙaunarka, amma ƙara horo mai nauyi a aikinka na iya zama da fa'ida musamman.

Sharuɗɗan horar da nauyi, horo mai ƙarfi da horarwa juriya gabaɗaya za'a iya musayarsu. Dukansu suna nufin yin kwangila da tsokoki akan wani nau'i na juriya don haɓaka ƙarfin ku.

Yayinda atisayen aerobic yawanci yake kona karin adadin kuzari yayin motsa jiki, horon juriya yana taimakawa jiki ya gina tsoka da kuma ƙona ƙarin adadin kuzari a hutawa.

Hada horon juriya tare da motsa jiki mai nuna motsa jiki yana da matukar tasiri don kona kitse mai ciki.

A hakikanin gaskiya, wani binciken da aka yi game da mutane masu kiba 97 da masu kiba ya gano cewa haduwar juriya da motsa jiki na motsa jiki ya fi tasiri wajen rage nauyin jiki da kitse na ciki fiye da ko motsa jiki ko motsa jiki shi kadai ().

Ari da, horon gwagwarmaya yana ba da ƙarfin ku ɗan ƙara haɓaka, yana taimaka muku ƙona ƙarin adadin kuzari a cikin yini (24).

7. Samun wadataccen bacci

Kamar damuwa, rashin samun isasshen bacci yana kara yawan sinadarin cortisol a cikin jiki, wanda zai haifar da karin kiba.

Bincike ya nuna cewa mutanen da ke yin bacci ba sa yawan nauyi kuma suna da kitse a jiki fiye da waɗanda ke samun isasshen bacci.

Wani binciken da ya biyo bayan mutane sama da 1,000 na tsawon shekaru biyar ya gano cewa wadanda ke bacci kasa da awa biyar a kowane dare sun fi nauyi kuma suna da kitse mai ciki fiye da wadanda suka yi bacci na awa bakwai zuwa takwas a dare ().

Hakanan an alakanta rashin bacci da ƙara haɗarin ciwon sukari da kiba (,).

Don hana kanka samun nauyi saboda rashin isasshen bacci, yi niyyar samun bacci na awanni bakwai zuwa takwas ba dare ba rana.

8. Sanya Duk Motsa Jiki

Mai da hankali kan yin aiki daga ɓangaren jikinka wanda yafi damun ka na iya zama mai jan hankali, amma motsa jiki duka yana iya zama hanya mafi inganci don rage siririn ƙaunatattun abubuwa.

Horar da tabo ba hanya ce mai ma'ana ba don rasa kitsen mai kuma an nuna ba shi da tasiri a cikin karatu da yawa (, 29).

Hanya mafi kyau don rasa kitsen jiki mai juriya shine haɗakar da motsa jiki gabaɗaya a cikin aikinku kuma ƙara cikin ayyukan motsa jiki waɗanda ke aiki da yawan tsokoki lokaci ɗaya.

Nazarin ya nuna cewa atisayen da ke aiki duka jiki, kamar burpees ko amfani da igiyoyin yaƙi, ƙona karin adadin kuzari fiye da motsa jiki na gargajiya kamar turawa ().

9. Inganta Amfanin protein

Proteinara furotin mai inganci zuwa abincinku na iya taimaka muku rage ƙiba da kiyaye ƙimar lafiya. Protein yana taimaka muku cike tsakanin abinci kuma yana iya rage sha'awar ciye-ciye ().

Bugu da ƙari, nazarin ya nuna cewa abincin da ke cike da furotin sun fi tasiri wajen rage ƙitsen ciki fiye da abincin da ke da ƙarancin furotin (,).

Bugu da ƙari, bin abinci mai gina jiki mai gina jiki na iya taimaka maka riƙe nauyinku da zarar kun isa burinku ().

Ciki har da tushen sunadarai masu inganci kamar kwai, kwaya, iri, hatsi, abincin kifi, kaji da nama a cikin abincinku na iya taimakawa rage kitse mai yawa, gami da rike kauna.

10. Kara yawan bugun zuciyar ka

An bayyana motsawar zuciya da jijiyoyin jiki ko motsa jiki a matsayin duk wani aiki da zai daga zuciyar ka tsawon lokaci.

Aikin motsa jiki na motsa jiki yana taimakawa ƙona adadin kuzari da rage ƙiba mai yawa a jiki, wanda zai iya taimakawa siririn saukar da kaunar (, 36).

Mutane da yawa suna jin tsoro saboda tsananin ƙarfin wasu motsa jiki na motsa jiki, kamar juya ko gudu. Koyaya, akwai yalwa-ƙananan tasiri, wasannin motsa jiki masu motsa jiki waɗanda suke da sauƙin aiwatarwa.

Yin iyo, yin aiki a kan inji ko kuma tafiya mai saurin tafiya dukkan hanyoyi ne masu kyau don shiga cikin motsa jiki na motsa jiki.

Masana kamar Cibiyoyin Kula da Cututtuka da Cututtuka suna ba da shawarar aƙalla minti 150 a kowane mako na motsa jiki mai saurin motsa jiki. Wannan yana kusan minti 20 a kowace rana ().

11. Shan Ruwa domin Kasancewa da ruwa

Hannun jikinka da kyau shine abin buƙata don ƙoshin lafiya.

Kodayake ruwa shine mafi kyawun ruwa da za'a sha, mutane da yawa suna son kaiwa ga abubuwan sha mai daɗi kamar abubuwan sha na wasanni, shayi da ruwan 'ya'yan itace idan suka ji ƙishirwa.

Caloris da sukari da aka samo a cikin abubuwan sha mai daɗi suna ƙarawa kuma suna iya sa ku sami mai a kusa da layin kugu.

Nazarin ya nuna cewa yawan shan abubuwan sha mai zaki yana da nasaba da karin nauyi, musamman a yankin ciki (,).

Mene ne ƙari, adadin kuzari na ruwa ba shi da tasiri iri ɗaya a kan yunwa kamar abinci mai ƙarfi, yana sauƙaƙa shan adadin yawan adadin kuzari da sukari ().

Maimakon abubuwan sha masu sikari, sha da ruwa mara kyau ko walƙiya, ko shayi mara dadi.

12. Addara a xungiyoyin Carbs masu rikitarwa

Musanya carbohydrates mai ladabi kamar farin burodi, taliya da farin shinkafa don ƙwaya mai ɗimbin ɗimbin ɗimbin ɗumbin yawa kamar dankalin turawa, wake, hatsi da shinkafa ruwan kasa na iya taimaka maka zubar kitse a ciki.

Ba kamar ƙarancin carbs wanda zai ba ka jin yunwa ba, ƙwayoyin carbs masu rikitarwa suna sa ka gamsu cikin yini kuma yana iya taimaka maka ka ci ƙasa.

Wannan saboda hadadden carbohydrates ana narkar dasu a hankali saboda yawan abun ciki na fiber.

Karatun ya nuna cewa hada da sinadarin carbohydrates mai cike da fiber a cikin abincinku na iya taimaka muku rashin nauyi, wanda zai iya taimakawa siririn saukar da kaunar (,).

Studyaya daga cikin binciken da aka yi wa mutane 48 ya gano cewa waɗanda suka ci oatmeal a karin kumallo sun daɗe sosai kuma sun fi cin abinci a karin kumallo da abincin rana fiye da waɗanda suke cinye hatsi ().

Zaɓin ƙwayoyin carbohydrates masu cike da fiber a kan ingantaccen carbohydrates babbar hanya ce ta rage nauyi da rabu da ƙaunatattun ƙauna.

13. Gwada Motsa jiki na HIIT

Horar da tazara mai ƙarfi (HIIT) na iya kasancewa ɗayan horaswa mafi tasiri don rasa mai mai.

Ayyukan motsa jiki na HIIT sun haɗa da gajeren gajeren wasan motsa jiki, kowanne yana biye da lokacin dawowa. Wadannan motsa jiki suna da sauri da tasiri, kuma yawancin karatu sun nuna cewa zasu iya taimaka maka rasa kitse a jiki.

Binciken kwanan nan na nazarin 18 wanda ya hada da mutane 800 ya gano cewa HIIT ta fi tasiri wajen rage kitsen jiki da inganta lafiyar kwayar cutar fiye da na gargajiya, rashin karfi, ci gaba da motsa jiki ().

Bugu da ƙari, an nuna HIIT ta zama kayan aiki mai ƙarfi game da ƙiɓar ciki.

Studyaya daga cikin binciken da ya hada da mata 39 ya gano cewa ƙara HIIT zuwa motsa jiki ya fi tasiri wajen rage kiba fiye da horo na gargajiya kawai (45).

Menene ƙari, wasan motsa jiki na HIIT suna ƙona tan na adadin kuzari a cikin ɗan gajeren lokaci, ma'ana ba lallai ne ku ciyar da sa'o'i a dakin motsa jiki ba ().

14. Aikata Abincin Tunani

Mai da hankali kan abincinka da kuma mai da hankali sosai ga yadda kake ji yayin cin abinci na iya taimaka maka zubar da fam daga tsakiyarka.

Tunanin cin abinci wani abu ne wanda zai iya taimaka muku samun ikon sarrafa abubuwan cin abincinku kuma zai iya haifar muku da ƙarancin adadin kuzari.

Cin hankali ya haɗa da kula da yunwa da alamun cikawa, cin abinci a hankali ba tare da damuwa ba da fahimtar yadda abinci ke shafar yanayin ku da lafiyar ku.

Wannan hanya ce mai kyau don samun lafiya, ta jiki da tunani, kuma an nuna ta zama hanya mai tasiri don rage nauyi.

Studyaya daga cikin bincike game da mata masu kiba 48 da masu kiba sun gano cewa ayyukan cin abinci da hankali sun haifar da asarar mai mai yawa da rage matakan cortisol, idan aka kwatanta da ba sa baki ().

Abin da ya fi haka, yin amfani da hankali yana iya taimaka maka kula da lafiyar jiki da zarar kun isa burinku (,).

15. Shagaltar da Abs dinka tare da Motsa Jiki

Zai iya zama da wahala a sami ingantaccen motsa jiki wanda a zahiri kuke jin daɗinsa.

Abin farin ciki, pilates ita ce hanyar motsa jiki ta fara-aboki wacce ke da fa'ida don taɓar da ciki. Aikin yana taimakawa inganta sassauci, matsayi da ƙarfin ƙarfi ().

Ara motsa jiki na pilates ga aikinku na yau da kullun na iya taimaka muku rage nauyi da rage layinku.

Studyaya daga cikin bincike na mata masu kiba 30 da masu kiba ya gano cewa makonni takwas na pilates sun rage ƙimar jiki ƙwarai, kewayen kugu da kewayen hip ().

Za'a iya canza Pilates gwargwadon yanayin lafiyar ku kuma ya dace da kowane zamani.

A hakikanin gaskiya, wani bincike da aka gudanar game da tsofaffi mata 50 masu shekaru 60 zuwa sama sun gano cewa makonni takwas na mat pilates sun rage kitsen jiki sosai yayin kara karfin jiki ().

16. Yanke Alcohol

Hanya mai sauƙi don yanke adadin kuzari da rage nauyi shine rage kayan shaye-shaye.

Shan giya da yawa an danganta shi da kiba da karuwar kitsen jiki, musamman a tsakiyar (,).

A cikin wani binciken da aka yi a kan mutane sama da 2,000, an danganta yawan shan giya da yawa fiye da haɗarin gabaɗaya da kuma tsakiyar kiba ().

Alkahol kuma yana ƙara yawan jin yunwa ta hanyar motsa ƙwayoyin kwakwalwa waɗanda ke tsara ci, wanda zai iya haifar da yawan cinye kuzari (,).

Ari da, yawancin abubuwan sha na giya an ɗora su da adadin kuzari da ƙarin sukari, wanda na iya haifar da kiba.

Duk da yake an danganta shan ƙananan giya da fa'idodin kiwon lafiya kamar rage haɗarin cututtukan zuciya, yawan shan giya ba shi da kyau ga lafiyar gaba ɗaya ko layinku (58).

17. Kuci Cikakken Abinci

Ofaya daga cikin hanyoyi mafi sauƙi don kawar da ƙa'idojin ƙauna shine cin abinci mai wadataccen abinci, abinci mara tsari.

Abincin da aka sarrafa sosai kamar abinci mai sauri, soyayyen abinci, kayan zaki da cin abincin TV suna ɗauke da abubuwan da ba su da lafiya.

Nazarin ya nuna cewa mutanen da suke cin abinci da yawa na sarrafa abinci suna cikin haɗarin kiba mai yawa, tare da cututtuka na yau da kullun kamar ciwon sukari da cututtukan zuciya (59,,).

Haɗa ƙarin cikakke, abinci na al'ada a cikin abincinku hanya ce mai kyau don ƙyamar layinku. Lafiyayyen abinci gaba daya sun hada da kayan lambu, 'ya'yan itãcen marmari, kwayoyi, tsaba, sunadarai mara kyau da kuma hatsi.

Shirya abincin da aka yi da abinci gabaɗaya a gida, maimakon zaɓar kayan abinci na yau da kullun, na iya zama wata babbar hanya ta rasa abubuwan ƙauna.

Bincike ya nuna cewa mutanen da ke cin abinci na yau da kullun da aka sayar a shagunan kayan abinci da gidajen abinci mai saurin abinci suna da kitse mai ciki fiye da waɗanda ba sa ().

Layin .asa

Kamar yadda kake gani, akwai hanyoyi da yawa masu sauki da na dabi'a don kawar da kaunar soyayya.

Gwada sabon aikin motsa jiki, cin ƙananan abincin da aka sarrafa da samun ƙarin fiber a cikin yini na iya taimaka muku samun madaurin sistmer.

Don rasa mai da kiyaye shi, dole ne kuyi canje-canje na dindindin ga abincinku, aikin motsa jiki da salon rayuwa.

Kodayake canza wani bangare na rayuwarku na iya haifar da ɗan asarar nauyi, haɗa hanyoyin da yawa da ke sama zai ba ku zarafin rasa ƙaunatattun ƙaunarku na alheri.