Flat iska a cikin maza

rage ƙwayar jiki

Wani salon rayuwa, rashin cin abinci mara kyau da rashin motsa jiki sune cikakkun abubuwan da zasu sa cikinmu yayi girma akan lokaci. Koyaya, zamu iya canza halayenmu na rayuwa don samun kwanciyar hankali cikin lokaci. Dogaro da yawan kitse da zamu rage a cikinmu, zamu iya samun lalataccen ciki a cikin moreara ko lessasa. Da lebur ciki a cikin maza babban kwalliya da jama'a suna buƙatarsa.

Sabili da haka, zamu sadaukar da wannan labarin don gaya muku dukkan nasihu kan yadda ake samun nutsuwa cikin maza.

Flat ciki a cikin maza akan abinci

lebur ciki a cikin maza

Kodayake cin abinci ba yana nufin ragin abincin da muke ci ba, gaskiya ne cewa akwai takurawar caloric a cikin abincinmu. Domin farawa Don rage yawan kitsenmu muna buƙatar samun ƙarancin kuzari a cikin abincin. Wannan yana nufin cewa za mu ci ƙananan adadin kuzari fiye da yadda za mu ciyar a cikin yini. Ta wannan hanyar, mun cimma cewa a kowace rana muna da mummunan ƙarfin makamashi wanda zai sa mu fara rasa mai.

Ka tuna cewa lokacin da muka fara rashin nauyi, da farko yawancin nauyin da muka rasa na ruwa ne. Wannan yana nufin cewa ƙayyadadden abincin kalori dole ne ya kasance mai tsayi akan lokaci don fara amfani da wadatattun kayan mai azaman tushen makamashi. Domin daidaitawa da himma kan lokaci, ya zama dole a auna. Ba za mu iya sarrafa abin da ba mu auna ba. Wato, yayin fara shirinmu na abinci mai gina jiki tare da takurawar caloric yana da mahimmanci mu auna yawan kitsen da muke ciki yanzu kuma ginshiƙanmu shine mu ga canjin cikin kwanaki da makonni.

Gaskiya ne cewa motsa jiki yana da mahimmanci don samun damar rasa mai daga dukkan jiki. Koyaya, abin da suke faɗi game da yin zama don samun ciki a cikin maza ƙarya ce kawai. Ba zaku iya rasa kitsen gida ta kowace hanya ba. Jiki ta hanyar halittar jini zai rasa kitse daga inda aka tsara shi. Idan jikinka ya yanke shawarar rasa kitsen kafa da farko kafin kiba, babu abin da za ku iya yi don juya wannan umarnin.

Mahimmancin lebur na ciki a cikin maza

m mai

Ka tuna cewa samun ciki mai kyau a cikin maza ba kawai yana da mahimmanci don kyan gani ba. Akwai mutane da yawa waɗanda ke da lahani a cikin lafiya saboda yawan kitse da ke tarawa galibi a yankin ciki. A wadannan wurare akwai manyan gabobi wadanda zasu iya haifar da cututtuka daban-daban idan yawan kitse na ciki yayi yawa.

Akwai nau'ikan kitso iri daban-daban da muke ajiyewa a jikinmu: a wani bangaren, muna da kitse a karkashin jiki kuma, a wani bangaren, muna da kitse na visceral. Visceral kitse shine wanda aka ajiye shi a jikin gabobin jikin mu. Ba za mu iya ganin wannan da ido ba. Muna buƙatar sikelin bioimpedance ko wasu fasahohin da suka ci gaba. Subcutaneous kitse shine wanda aka adana ƙarƙashin fata kuma shine yake sa mu zama masu ƙarancin kyau.

Abin da ya kamata ka kiyaye shi ne cewa ba za ka iya ganin abs ba koda kuwa za ka yi da yawa daga cikinsu sai dai idan yawan kitsenka a cikin ciki ya yi kasa. A yadda aka saba don samun madaidaicin ciki a cikin maza kuma don samun damar sanya alama akan dukkan ɓoyayyen da ke bayyane kamar 10-12% ake bukatar kitsen jiki. Ofaya daga cikin fannoni don la'akari da inganta lafiyar shine samun narkewa mai kyau azaman farawa. Dole ne ku sami narkewa mai kyau kuma muna so mu sami cikin ciki a cikin maza. Narkewar abinci wanda ba shi da damuwa ko ƙonawa kuma hakan yana da isasshen kuzari na mai. Wannan yana sa ya zama mahimmanci a kalli abincin da muke ci, tsarin da muke shiryashi, da kuma tsarin yadda muke narkar da shi.

Nasihu don rage ciki

lebur ciki a cikin maza tare da motsa jiki

Yanzu za mu ga wasu shawarwari masu dacewa don samun damar rage ciki da cimma madaidaicin ciki a cikin maza. Kafin ƙarfafa tsokoki na ciki ta hanyar motsa jiki, yana da mahimmanci don kawar da kitsen da yake cikin wannan yankin. Don kawar da kitsen jiki daga duka jiki, ana buƙatar ragin caloric a cikin abinci da mafi girman motsa jiki. Horar da nauyi yana da mahimmanci don samun damar rasa mai kuma ba nauyin tsoka a cikin aikin ba. Idan babu ragin caloric a cikin abincin, sauran abin da kuke yi ba matsala.

Kuna iya haɓaka yawan kuɗin kuɗin ku na yau da kullun ta hanyar tafiya, jog, ko hawa keke na awa 1 a rana. Zai iya zama da ban sha'awa sosai don yin wasu atisayen aerobic mafi ƙarancin lokaci. Wadannan atisayen aerobic ba zasu sa ku rasa mai da yawa saboda tsananin su ba, amma zasu rage lokacin da zaku sadaukar dasu. Idan kai mutum ne mai himma kuma baka da lokaci mai yawa a rana don keɓewa ga atisayen motsa jiki, zai fi kyau ka yi amfani da ƙwarewar fasaha.

Mun san cewa daidaito shine mabuɗin samun nasara ta kowane ɓangare. Domin samun ciki a cikin maza, Kuna buƙatar daidaitawa kuma kada ku tsallake abincinku ko motsa jiki koyaushe. Idan kun kasance masu haƙuri akan lokaci kuma kuna jin daɗin abin da kuke yi, sakamakon zai zo da kansu.

Akwai kwararru da yawa da suke da'awar cewa yawancin gazawar abinci ba su dogara da abincin da kuka ci ba, amma a kan yawan sabis ɗin. Saboda haka, yana da mahimmanci ku ci daidaitaccen abincin da ya dace da ku. Ba lallai bane ku rage kowane nau'in kayan ƙoshin abinci don rage ƙiba. Abu mafi mahimmanci shine ana cire kitse daga abinci don rage adadin kuzari. Koyaya, dole a shayar da lafiyayyen mai mai kyau domin jiki ya sami wannan sinadarin gina jiki don mahimman ayyukansa.

Lokaci ne kawai kafin ka cimma burin ka da waɗannan nasihun. Ina fatan cewa tare da wannan bayanin zaku iya koyo game da yadda ake samun dattin ciki a cikin maza.


Abubuwan da ke cikin labarin suna bin ka'idodinmu na ka'idojin edita. Don yin rahoton kuskure danna a nan.

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