Yaya Tsawon Lokaci Na Zai toata Rage Exarfin Ciki?

Wadatacce

• Yaya tsawon lokacin da ake ɗauka don ƙona kitse?
• Yadda ake kirkirar karancin kalori
• Canja abubuwan sha
• Guji abinci mai yawan kalori
• Rage rabo
• Yadda ake auna nasara
• Motsa jiki don ƙona kitsen ciki
• Awauki

Bayani

Samun ɗan kitsen jiki na da lafiya, amma akwai kyawawan dalilai da za a so a rasa ƙarin nauyi a kugu.

Kimanin kashi 90 na kitsen jiki yana ƙasa da fata a cikin yawancin mutane, kamar yadda aka kiyasta Makarantar Kiwon Lafiya ta Harvard. Wannan an san shi da mai mai yankan ƙasa.

Sauran kashi 10 ana kiransa kitse na visceral. Yana zaune a ƙasan bangon ciki da kuma wuraren da ke kewaye da gabobin. Wannan kitsen da ke hade da matsaloli daban-daban na lafiya, kamar:

• rubuta ciwon sukari na 2
• ciwon zuciya
• ciwon daji

Idan kuna burin shine ku rasa kitsen ciki, babu wata hanya mai sauƙi ko sauri. Rushewar abinci da kari ba zai yi wayo ba. Kuma niyya wani yanki na jiki don rage kiba ba zai yi aiki ba.

Abinda kuka fi dacewa shine yin aiki akan rasa kitsen jiki gaba ɗaya ta hanyar abinci da motsa jiki. Da zarar ka fara rasa nauyi, akwai kyakkyawar dama wasu zasu zo daga cikinka.

Yaya tsawon lokacin da hakan ya bambanta ga kowa. Karanta don koyon matsakaicin lokacin da yake ɗaukar rasa mai mai yawa da kuma yadda zaku fara.

Yaya tsawon lokacin da ake ɗauka don ƙona kitse?

Dole ne ku ƙona kimanin adadin kuzari 3,500 don rasa fam 1. Wannan saboda adadin kuzari 3,500 daidai yake da fam 1 na mai.

Don rasa fam 1 a mako, dole ne ku kawar da adadin kuzari 500 daga abincinku kowace rana. A wannan saurin, zaka iya rasa kusan fam 4 a cikin wata ɗaya.

Activityara yawan motsa jiki zai taimaka maka ƙona ƙarin adadin kuzari. Motsa jiki shima yana gina karfin tsoka. Muscle ya fi fatu nauyi, don haka kodayake kuna kallo kuma kuna jin laushin jiki, ƙila ba zai nuna a sikeli ba.

Kowa daban yake. Akwai masu canji da yawa a cikin nawa motsa jiki yake ɗauka don ƙona kalori.

Mafi girman girman ku, yawancin adadin kuzari kuke ƙonawa yin komai. Maza suna da tsoka fiye da mata masu girman girma ɗaya, don haka yana taimaka wa maza ƙona yawancin adadin kuzari.

Yadda ake kirkirar karancin kalori

Calories makamashi ne daga abinci. Energyarin kuzarin da kuke amfani da shi, yawancin adadin kuzari kuke ƙonawa. Ana adana adadin kuzari marasa amfani kamar mai. Kuna iya ƙona ɗakunan ajiya ta hanyar shan ƙananan adadin kuzari da amfani da ƙarin kuzari.

Anan akwai wasu hanyoyi don yanke adadin kuzari waɗanda zaku iya farawa a yau:

Canja abubuwan sha

• Sha ruwa maimakon soda.
• Gwada ƙoƙon baki a madadin kofi wanda aka ɗanɗana shi da ƙara kirim da sukari.
• Rage giya.

Guji abinci mai yawan kalori

• Guji abinci mai sauri da abinci mai narkewa.
• Ku ci 'ya'yan itace maimakon kayan gasa da kuma kayan zaki.
• Zabi abincin kiwo mai mai mai mai mai mai mai mai mai mai mai.
• Ku ci gasasshen abinci ko soyayyen maimakon soyayyen abinci.
• Duba ƙididdigar kalori akan menu na gidan abinci. Kuna iya mamakin yawancin adadin kuzari a cikin abincin gidan abinci na yau da kullun.
• Yi amfani da ƙididdigar calorie kyauta.

Rage rabo

• Auna mai da akayi amfani dashi wajen girki.
• Rage mai da sauran kayan salatin.
• Yi amfani da ƙaramin kwano ko kwano.
• Ci a hankali, kuma jira minti 20 bayan cin abinci don tabbatar da koshi.
• A gidajen abinci, kai rabin abincinka gida.
• Kada ku ci a gaban TV, inda yake da sauƙi a ci gaba da ciye-ciye.

Yi la'akari da yawaitar abinci. Misali, kofin inabi 1 yana da kewaye, amma kofin inabi yana da kewaye. Sababbin kayan lambu da fruitsa fruitsan itace cike suke da ruwa da zare, saboda haka zasu taimake ka ka ji daɗi ba tare da yawan adadin kuzari ba.

Don riƙe ƙwayar tsoka, za ku buƙaci yalwar furotin.

A cikin 2016, masu bincike sunyi nazari na gwaji na 20 gwajin gwagwarmaya bazuwar da ya shafi rage cin abinci da rage nauyi. Sun yanke shawarar cewa manya masu shekaru 50 zuwa sama sun rasa mai kuma sunada wadataccen jiki akan iyakancewar makamashi, kayan abinci mai gina jiki mafi girma maimakon abinci tare da abincin furotin na yau da kullun.

Baya ga aikin motsa jiki na yau da kullun, gwada waɗannan masu ƙona kalori:

• Yi kiliya nesa da tafiya da ƙarin matakan.
• Mafi kyau duk da haka, keke ko tafiya maimakon tuƙi.
• Yi amfani da matakala maimakon ɗaga sama da hawa idan za ku iya.
• Yi yawo bayan cin abinci.
• Idan kuna aiki a tebur, tashi aƙalla sau ɗaya a kowace awa don ɗan gajeren tafiya ko miƙa.

Yawancin ayyuka masu daɗi suna taimaka muku ƙona adadin kuzari, kamar yawo, rawa, har ma da wasan golf. Misali, a cikin mintuna 30 na aikin lambu na gaba daya, mutum mai laban 125 na iya kona adadin kuzari 135, kuma mutum mai laban 185 na iya kona 200.

Da zarar kuna motsawa, yawancin adadin kuzari kuke ƙonawa. Kuma mafi kusantar hakan shine zaka rasa kitsen ciki.

Yadda ake auna nasara

Yi nauyi sau ɗaya a mako a lokaci guda na rana don biye da asarar nauyi gaba ɗaya.

Idan kuna cin adadin furotin mai kyau kuma kuna motsa jiki a kai a kai, wataƙila kuna iya gina tsoka. Amma ka tuna cewa sikelin ba ya faɗin labarin duka.

Don ganin idan da gaske kuna rasa kitse na ciki, yi amfani da tef. Kullum auna wuri ɗaya.

Tsaya madaidaiciya, amma ba tare da tsotse cikin ciki ba. Yi ƙoƙari kada a cire tef ɗin da ƙarfi don tsunkule fatar. Yi auna matakin maɓallin ciki.

Wata alama ta fada ita ce, tufafinka sun fi kyau, kuma kai ma ka fara jin daɗi, kai ma.

Motsa jiki don ƙona kitsen ciki

Binciken da aka buga a cikin Journal of Obesity ya nuna cewa motsa jiki mai saurin wucewa na iya zama mafi tasiri a rage subcutaneous da ciki kitse jiki fiye da sauran nau'ikan motsa jiki.

Ayyukan motsa jiki waɗanda ke niyya ga ciki na iya shafar kitsenku na visceral, amma za su iya taimakawa wajen ƙarfafa tsokoki, kuma wannan abu ne mai kyau.

Abu mai mahimmanci shine ci gaba da motsa jiki da gina motsa jiki zuwa ranarku. Bai kamata ku tsaya da abu ɗaya ba, ko dai. Haɗa shi don kada ku gaji. Gwada:

• Mintuna 30 na motsa jiki mai ƙarfi a mafi yawancin kwanaki
• motsa jiki na motsa jiki sau biyu a mako
• ƙarfin horo don gina ƙwayar tsoka
• abu na farko da safe da safe kuma kafin kwanciya

Awauki

Yin niyya kawai cikin kitsen ciki bazai zama mafi kyawun tsari ba. Don rage nauyi da kiyaye shi, dole ne a yi canje-canje da za a iya tsayawa da su. Idan ya yi kama da yawa, fara da ƙarami ɗaya ka ƙara wasu yayin da ka shirya.

Idan kun ja da baya, duk ba a ɓace ba - ba "abinci" bane. Wata sabuwar hanyar rayuwa ce! Kuma jinkiri da kwanciyar hankali kyakkyawan shiri ne.