Yaya za a rage kiba a kugu?

rage kitse a ciki

Lokacin bazara yana zuwa kuma kowa yana so ya nuna jiki mai kyau a bakin teku. Kitsen ciki yana da mummunan hoto ta fuskar ado, musamman ga maza. Tsarin halittar yawancin maza shine don samun nauyi da tara kitse a cikin ciki. Koyaya, akwai fannoni da yawa don haɗa tunani mai mahimmanci da lafiya, motsa jiki, da wasu ƙarin abubuwan da ke taimakawa rage kitse na ciki.

A cikin wannan labarin za mu koya muku yadda ake rage kitse a kusa da kugu da abin da ya kamata ku yi la’akari da shi.

Hana kitse

kugu mai

Kafin ƙoƙarin rasa kitse, yana da kyau a hana tara shi, musamman a yankin ciki. Don yin wannan, dole ne muyi la’akari da daidaiton kuzari a cikin abincin mu. Dole ne mu ci gaba da cin kalori wanda ya daidaita tare da jikin mu. Wato, a cikin kwanakin mu na yau muna da amfani da kuzari wanda ya dogara da haɓakar tushen mu aikin mu na zahiri duka a cikin motsa jiki da cikin aikin mu.

A cikin rayuwarmu ta yau da kullun dole ne mu motsa don zuwa aiki, yin siyayya, tafiya dabbobinmu, fita tare da ƙaunatattunmu, da sauransu. Duk wannan aikin motsa jiki ba shi da alaƙa da motsa jiki. Koyaya, yana kuma cinye adadin kuzari wanda dole ne a kula dashi cikin ma'aunin mu duka. Bugu da kari, dole ne mu ƙara kashe kuzarin kuzari da ke cikin horo a cikin motsa jiki ko a waje. To duk wannan Muna ƙara haɓaka tushen mu na asali kuma yana ba mu ƙarfin kuzarin da muke da shi. Idan muna son hana kitse, dole ne mu dace da amfani da kalori zuwa kashe kuɗin mu don kiyaye nauyi akan lokaci.

Ta wannan hanyar, muna sarrafawa don hana ribar mai, kuma don kula da kanmu muna guje wa tara mai a cikin ciki. Ofaya daga cikin mafi munin halaye da za mu iya samu a rayuwarmu shine salon zama. Bambanci yanzu zai nuna lokacinmu kyauta. Idan muka ciyar da lokacinmu na kyauta akan kujera muna kallon talabijin, yana yiwuwa mu tara kitse na ciki saboda rashin motsa jiki. Kawai ta hanyar yawo da jin daɗin hawan ya isa a kiyaye ribar mai.

Yadda ake rage kitse a kusa da kugu

mai a ciki

Idan mun tara wasu kitse a kugu, dole ne mu canza abin da muka ambata a sama. Dole ma'aunin kuzarin mu yanzu ya zama mara kyau idan muna son rage yawan kitse. Wato, dole ne mu cinye kalori kaɗan fiye da yadda muke kashewa a kullun. Wannan zai zama injin da zai iya ƙona kitse. Bayan haka, ya zama mai ban sha'awa don horar da ma'aunin nauyi a cikin dakin motsa jiki don taimakawa kiyaye ƙwayar tsoka Yayin aiwatar da asarar mai da motsawa da yawa zai haifar da kashe kuzarin caloric mafi girma.

Kodayake jikin mu ba zai iya yanke shawara daga inda ya rasa mai ba, tare da waɗannan halaye za mu fara rasa mai daga yankin kugu. Abinci yana taka muhimmiyar rawa a asarar mai. Ba wai kawai yana da mahimmanci gabatar da abinci mai ƙoshin lafiya ba, har ma da yin la’akari da cin furotin da jimlar adadin kuzari.

Ayyukan motsa jiki na zuciya na iya zama kayan aiki mai kyau don taimaka samar da ƙimar caloric mafi girma Hakan zai haifar da asarar mai mai yawa. Idan muka haɗa shi da horar da nauyi, zai iya zama babban abokin tarayya. Koyaya, motsa jiki na zuciya bai kamata ya zama tushen horon mu ba. Ba za mu iya mantawa da wannan ba tunda yana da mahimmanci a horar da ƙarfi idan muna son rasa kitse ba ƙwayar tsoka ba.

Shawarwari don rage kitse a kugu

kumburin ciki

Kamar yadda zaku yi tsammani, akwai ƙarin abinci da samfuran da aka ba da shawarar da wasu waɗanda ba a ba da shawarar sosai don rasa kitse na kugu. Yakamata cin abinci lafiya ya zama ginshikin abincin mu. Dole ne mu manta da duk abincin da aka sarrafa wanda ke cike da kalori mara amfani ba tare da abubuwan gina jiki ba kuma kaɗan aka yi kafin. Abinci kamar kayan zaki, daskararre abinci kamar lasagna, pizza, abinci mai sauri, da dai sauransu. Za mu iya gabatar da wasu daga cikin waɗannan abincin a ƙaramin rabo idan wannan zai taimaka mana mu ci gaba da shirin cin abincinmu. Koyaya, bai kamata ya zama tushen abincin ba.

Dangane da kari, akwai da yawa daga cikin waɗannan samfuran kan layi waɗanda zasu iya taimaka mana rage kitse a kusa da kugu, muddin mun bi ƙa'idodin da muka kafa a baya. Kafaffun ginshiƙai kamar horo ƙarfi, motsa jiki da amfani da kalori a ƙasa da kashewa. Bari mu ba da misali don mu fahimce ta da kyau: bari mu yi tunanin cewa don kiyaye nauyin jikin mu muna buƙatar cin 2000 kcal a rana. Tare ingest 1700 kcal, ƙara matakanmu na yau da kullun da ƙarfin horon sa'a ɗaya a rana, ya fi isa a rasa kitse akan lokaci.

Hakanan dole ne ku fahimci cewa rage kitse a kusa da kugu ba abu bane mai sauri. Musamman idan kwayoyin halittarku sun saba tara kitse a cikin ciki, zai ɗauki tsawon lokaci don ƙona wannan kitse. Ƙarin zai iya taimaka muku haɓaka ƙimar caloric yayin hutawa da kuma hana ci don ƙarancin kalori ya fi sauƙi.

Fa'idodi na siyan layi

A cikin kwanakinmu na yau muna da zaɓuɓɓuka da yawa don siyan samfuran da zasu iya taimaka mana rage kitse a kusa da kugu. Daya daga cikin fa'idodin siyan kan layi shine zaku iya sanin ra'ayoyin sauran masu amfani game da samfurin da ake tambaya. Bugu da ƙari, sauƙin yin sayan dannawa ɗaya yana sa kada ku “ɓata” lokacin ku zuwa jiki zuwa shagon kuma kuyi amfani da wannan lokacin don yin horo sosai.

Lokacin siyan kan layi zaku iya duba samfurin kuma kwatanta farashin don nemo cikakken haɗin kayan haɗin gwiwa wanda zai iya taimaka muku rage kitse a kugu. Kar ku manta cewa ba tare da bin ƙa'idodin tushe ba, waɗannan samfuran ba su da tasiri iri ɗaya. Idan ba ku da abinci mai kyau, samfurin da kansa ba zai taimaka muku rasa mai ba. Da zarar an kafa tushe, plugins na iya inganta tsari da hanzarta shi.

Ina fatan cewa tare da wannan bayanin zaku iya ƙarin koyo game da yadda ake rage kitse a kugu kuma kuna iya samun jikin da kuke so don bazara.


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