Shin Akwai Lambar Yaudara don Samun Sauti Mai Sau Shida?

Wadatacce

• Menene fakiti shida?
• Rage kalar jikin ki
• Abin da ya kamata ku yi don samun rashin aiki
• Rage adadin kuzari
• Intakeara amfani da furotin
• Zaɓi motsa jiki mai saurin wucewa
• Trainingara horo na juriya
• 3 Tunawa da Tunani don Absarfafa Abs
• Takeaway

Bayani

Ragewa, ɓarnataccen ɓoye sune tsattsarkan tsarki na yawancin masu sha'awar motsa jiki. Suna gaya ma duniya cewa kai mai ƙarfi ne kuma mara ƙarfi kuma cewa lasagna bashi da wani iko akan ka. Kuma basu da sauƙin cimmawa.

'Yan wasa a gefe, yawancin mutane suna da tsokoki na ciki waɗanda aka rufe da kitsen mai. Wasu daga ciki suna kusa da saman fata (subcutaneous fat). Wasu daga ciki suna da zurfi a cikin ramin ciki kanta (kitse mai visceral).

Mafi yawan kitsen da kuke dashi, tsawon lokacin da zai dauka kafin a zubar dashi sannan a nuna bazuwar fakiti shida.

Menene fakiti shida?

Babban tsoka a cikin ciki da ke da alhakin wancan bayyanar wanka shine ƙofar ciki. Dogo ne, madaidaiciya zaren da ya miƙe tsaye daga ƙashin balaga zuwa ƙashin haƙarƙari. Ya ta'allaka ne akan gabobin ciki da ayyuka don taimakawa riƙe waɗannan gabobin a inda suke.

Yana da tsoka da aka raba tare da dama da hagu wanda ke aiki daidai da juna. Kowane rabi ya kasu kashi uku ta kayan haɗawa. Wadannan makadai guda shida masu hade jiki sune suke baiwa ciki bayyanar "fakiti shida".

Ba tare da la’akari da yadda mahimmin juji kake ba, idan an ɓoye shi a ƙarƙashin matakan mai, ba za a iya ganin fakitinku guda shida ba.

Dangane da Harvard Health, kusan kashi 90 cikin ɗari na kitsen jiki ba shi da tushe, ma'ana ya ta'allaka ne kawai a ƙarƙashin fata. Abubuwa masu ƙyama ne ke samar da cikinka kuma kitse ne na jiki wanda zaka iya kamawa da hannunka.

Kimanin kashi 10 na kitse shine nau'ikan visceral. Wannan kitse yana karkashin bangon ciki da kuma wuraren da suka lullube hanji da hanta.

Yana fitar da sinadarin homon da sauran abubuwan da ke haifar da ƙananan kumburi, wanda ke da tasiri kai tsaye kan ci gaban abubuwa kamar cututtukan zuciya, rashin hankali, da wasu cututtukan kansa.

Yin atisayen da aka nufa kamar crunches yana da kyau don murza tsokoki na ciki, amma rasa duka subcutaneous da visceral kitse shine mataki na farko da za'a fara cirewarwar.

A cewar Kungiyar Kula da Motsa Jiki ta Amurka (ACE), za a bukaci rage kitse a jikinka zuwa kimanin kashi 14 zuwa 20 na mata sannan kashi 6 zuwa 13 na maza. A sikelin da ACE ta yi amfani da shi, ana kiran wannan da suna "'yan wasa".

Duk da haka, wasu mutane basu da kayan halittar gado da ake buƙata don fakiti shida. Wancan ne saboda suna iya samun fata mai kauri da nama da ke kewaye da abdominis mai tsarguwa, yana mai da wuya ga ɓoyayyen ɓoyayyen ya nuna.

Wasu mutane kuma suna da jijiyoyin asymmetrical ko masu kusurwa waɗanda suke tsallaka kan ƙananan ƙafafun ciki, suna mai da rashin ganinsu kamar allon wanki.

Rage kalar jikin ki

Rage kaso mai na jikinka na iya zama aiki mai tsayi da wahala.

Bincike da aka buga a mujallar ya lura cewa a Amurka, matsakaicin mata na da kusan kashi 40 cikin ɗari na kitse a jiki kuma matsakaicin namiji yana da kusan kashi 28. Mata a dabi'ance suna dauke da kitse fiye da maza saboda sinadarin estrogen.

Yawancin maza da mata dole ne su rasa aƙalla rabin kitse na jikinsu don ɓacin ransu ya nuna. Onungiyar motsa jiki ta Amurka ta ce asarar kashi 1 cikin ɗari a kowane wata na da aminci da cimma buri.

Idan aka ba da wannan lissafi, zai iya ɗaukar mace mai matsakaicin nauyi na kimanin watanni 20 zuwa 26 don cimma adadin asarar mai da ya dace na fakiti shida. Matsakaicin mutum zai buƙaci kimanin watanni 15 zuwa 21.

Abin da ya kamata ku yi don samun rashin aiki

Labari mai dadi shine kana da abs. Labarin mara kyau shine babu wata hanya mai sauri da sauki da zata bankado su. Motsa jijiyoyin ciki tare da niyya zai taimaka wajen karfafa su da kuma fasalta su.

Rage adadin kuzari

Yanke kimanin adadin kuzari 500 daga abincin yau da kullun idan kuna son rasa fam ɗaya a mako.

Idan kuna motsa jiki, zaku iya rage ƙananan adadin kuzari. Idan kun ƙona calories 250 ta hanyar aiki yau da kullun, kuna buƙatar kawai ku rage calories ta 250.

Intakeara amfani da furotin

Lokacin da kuka rasa nauyi, ku ma ku rasa tsoka mai ƙarfi. Don taimakawa kiyaye ƙwayar tsoka, yana da mahimmanci a sha isasshen furotin, tubalin ginin tsoka.

Nemi kimanin gram 1 zuwa 1.5 na kowane fam biyu da kuke auna.

Analysisaya daga cikin binciken da aka buga a cikin lura ya bayyana cewa yayin ƙoƙarin rasa nauyi, waɗanda suka ci mafi girma fiye da matsakaicin adadin sunadarai (1.2 zuwa 1.5 gram a fam 2.2 na nauyin jiki) sun sami damar adana ƙwayoyin tsoka da haɓaka haɓakar jiki idan aka kwatanta da waɗanda suka ya ci matsakaicin adadin furotin (gram 0.8 a kan fan 2.2).

Wannan yana fassara zuwa fiye da gram 90 na furotin - gram 30 a kowane abinci, kowace rana ga mutum mai fam 150.

Abincin mai wadataccen sunadarai sun hada da kaza, naman sa, turkey, hatsi, kwayoyi, da wasu kayan kiwo kamar yogurt na Girka.

Zaɓi motsa jiki mai saurin wucewa

Misalan motsa jiki mai tsananin ƙarfi sun haɗa da:

• Gudun gudu na dakika 20 sannan aka yi tafiya na 40, kuma aka maimaita
• keken keke a cikin sauri-sauri na dakika 8 biye da sauri mai ƙarfi na dakika 12

Bisa ga binciken da aka buga a cikin, matan da suka yi irin wannan motsa jiki na motsa jiki na tsawon mintuna 20, sau uku a mako, na tsawon makonni 15, sun rasa mai mai fiye da wadanda suka yi aikin motsa jiki na motsa jiki.

Trainingara horo na juriya

Cardio tare da dagawa masu nauyi kamar alama harsashi ne na sihiri idan yazo rashin mai.

A cikin binciken daya duba matasa masu kiba, wadanda suka yi aikin zuciya na tsawan mintuna 30 da kuma karfin horo na mintina 30, sau uku a mako na shekara guda, sun rasa kitsen jiki da yawa kuma sun yanke kawunansu fiye da wadanda kawai suka yi wasan motsa jiki.

3 Tunawa da Tunani don Absarfafa Abs

Takeaway

Babu hanya mai sauri da sauƙi don samun fakiti shida. Ya ƙunshi horo da sadaukarwa don tsabta, cin abinci mai kyau da motsa jiki na yau da kullun, gami da bugun zuciya da horo.

Amma yayin da aikin na iya daɗewa kuma aiki mai wuyar gaske, ɓoyayye-ɓoyayyen ɓoyayyiyar manufa ce ta ƙwarewa wacce waɗanda suka himmatu ga aikin za su iya cimma ta.