Jiyya don Karfafa Kasusuwa da Hadin gwiwa

Wadatacce

• Abin da za a ci
• Darasi mafi kyau

Don ƙarfafa kasusuwa da haɗin gwiwa ana ba da shawarar cin abinci mai wadataccen ƙwayoyin calcium kuma duk da cewa madara da cuku sune sanannu sanannu, akwai wasu kafofin na alli ban da kayayyakin kiwo, kamar su koren ganye masu duhu kamar alayyaho da broccoli da goro kamar goro da gyada.

Amma baya ga cinye wadannan abincin an kuma bada shawarar yin motsa jiki, amma ba wani motsa jiki bane ake nunawa domin domin samun alli ya shanye kuma wannan yana karfafa karfin kashi, ayyukan da suke son rage tsoka ya kamata ayi daidai a daidai wurin da kake son karfafawa.

Misali, idan mutum yana buƙatar ƙarfafa ƙashin ƙafa, yana da kyau a yi tafiya, amma gudu yana da tasiri sosai, yana da inganci sosai. Koyaya, lokacin da mutum yayi rauni ƙwarai kuma akwai haɗarin faɗuwa, gudu bazai zama mafi kyawun zaɓi ba, a cikin wannan yanayin motsa jiki ko motsa jiki na horo shine mafi dacewa.

Abin da za a ci

Wajibi ne a saka hannun jari a cikin amfani da alli, idan zai yiwu, a cikin dukkan abincin rana. Fitar da abinci wadatacce da alli shima hanya ce mai kyau, amma likita na iya bada shawarar yin amfani da sinadarin kalsiyam da bitamin D don hana ko magance cutar sanyin kashi.

Wasu abinci masu wadataccen sinadarin calcium sune sardines, tofu, kwayoyi na Brazil, wake, okra da plums. Kuna iya ganin adadin alli a cikin waɗannan abincin anan.

Lokacin cin waɗannan abincin, bai kamata ku sha kofi, coca-cola ko cin cakulan ba saboda maganin kafeyin na iya tsoma baki tare da shan alli, don haka ya kamata ku jira aƙalla rabin sa'a don cin kofi bayan karin kumallo ko abincin rana.

Bugu da kari, yana da matukar mahimmanci a nunawa rana da sassafe don hasken rana ya taba fata, don samar da bitamin D wanda shima yana taimakawa wajen karfafa kashin. A wannan yanayin, ya kamata ku 'sami rana' ba tare da hasken rana ba kuma don gudun haɗarin ƙona fata ko cutar kansa ta fata, ya kamata koyaushe ku fi son lokutan safiya, har zuwa 10 na safe ko kuma da yamma, bayan 16.

Darasi mafi kyau

Mafi kyawun motsa jiki don ƙarfafa ƙasusuwa sune waɗanda ke haifar da raunin tsoka amma hakan yana da tasiri kai tsaye a ƙashin, don haka duk abin da ke cikin ruwa kamar iyo, ruwa da iska mai kyau ba su dace ba.

Gym kamar motsa jiki, motsa jiki da motsa jiki na Pilates sune kyawawan zaɓuɓɓuka don sanya alli cikin jini da ƙasusuwa ke ƙarfafa su. Bugu da kari, suna kuma karfafa gidajen abinci, suna hana ciwo da rashin daidaituwa.

Duba karin abinci da nasihun motsa jiki a cikin bidiyon mu a ƙasa: