Rasa Kitsen Ciki: Nasarar Nasihu 10 Akan Kitsen Ciki

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Shin a ƙarshe kuna son rasa kitsen ciki yadda ya kamata? Yi bankwana da kitsen ciki - tare da motsa jiki na ciki don ƙarin tsoka, barci mai kyau, da abinci masu dacewa.

Ya kamata ku rasa kitsen ciki ba kawai don dalilai na gani ba. Lafiyar ku tana taka rawa sosai idan ana batun kitsen ciki. Lafiyar ku za ta yi tasiri idan kitse mai yawa ya taru a tsakiyar jikin ku.

Wannan yana nufin ba muna magana ne game da fakiti shida ba idan ya zo ga shirye-shiryen asarar kitsen ciki. Muna magana ne game da kututturen ciki wanda ba shi da lafiya, inda tsokoki na cikin ku kusan babu su, kuma hakan yana kan hanyar kona mai mai kyau.

Matakan jinin ku da carbohydrates suna da alaƙa da wannan.

Wannan shi ne ke haifar da yawan kitse a cikin ciki

Tare da nauyin da ya wuce kima, matashin matashi mai kyau a kusa da tsakiyar jiki zai iya tasowa, wanda ya kasance mai cutarwa ga lafiyar ku. A nan, duk da haka, ya zama dole don rarrabe abin da ajiyar kitse ke ciki.

Subcutaneous mai shine kitsen ciki na gargajiya, wanda zai iya zama mai ban haushi, amma a cikin matsakaici har ma yana da kyawawan kaddarorin: yana adana kuzari kuma yana sa cibiyar jikin ku dumi.

Kitsen visceral, a gefe guda, yana cikin rami na ciki kuma an ajiye shi akan gabobin ciki. Wannan kitsen yana lalata jikin dan Adam idan ya taru da yawa. Wannan kitse na ciki yana haifar da fitar da sinadarai marasa kyau, abubuwan da ke hana kumburi, da kuma yawan hormones. Hakanan yana haifar da dakatar da jin daɗin jin daɗi.

Wannan kitse na ciki na iya haifar da kumburi da kuma haifar da cututtuka irin su ciwon sukari, cututtukan zuciya, hauka, da sauran su.

Haka kitsen ciki ke tasowa

Kitsen ciki mai haɗari ba ya tasowa a cikin masu kiba kawai. Ko da siriri na iya ɗaukar kitsen ciki da yawa. Yana tasowa musamman saboda:

rashin lafiyan abinci
kadan motsa jiki
carbohydrates da yawa
rashin isasshen barci
damuwa da yawa

Kamar yadda kake gani, salon rayuwa mara kyau yana ba da gudummawa ga haɓakar kitsen ciki - ko kai siriri ne ko kiba. Don haka mafita mai sauƙi: tare da salon rayuwa mai kyau, zaku iya rasa kitsen ciki kuma kuyi wani abu mai kyau ga lafiyar ku!

Menene wannan zai iya kama? Idan kun bi waɗannan shawarwari guda 10, za ku kasance kan hanya madaidaiciya don rage kitsen ciki yadda ya kamata:

Hanyoyi 10 don rasa kitsen ciki

auna kewayen ciki don tantance kitsen ciki

A cewar wani bincike da Jami'ar Ludwig Maximilian da ke Munich ta yi, kewayen ciki ya fi BMI muhimmanci. Kuma ba kamar kitsen kugu ba, wanda aƙalla har yanzu yana kama da fatty acids mara kyau, kitsen ciki ba shi da lafiya.

Don haka kafin ka yi shelar yaki a kan kitsen ciki, lokaci ya yi da za a dauki ma'auni. Tashi tsaye da safe kafin karin kumallo. Sanya ma'aunin tef a jikinka a matakin maɓallin ciki kuma karanta lambar. Ku kasance masu gaskiya!

An yi la'akari da kewayen kugu na 88 centimeters ga mata da 102 centimeters ga maza yana da haɗari ga lafiya.

Amma ko da kuna fatan kuna da nisa daga wannan, kitsen visceral mara kyau zai iya tarawa.

Yana kewaye gabobin ciki a ƙarƙashin tsokoki na ciki, yana tsoma baki tare da metabolism, yana motsa matakan sukari na jini, kuma yana iya haɓaka haɓakar ciwon sukari, cututtukan zuciya, da ciwon daji.

A cikin maza kuma, ciki mai kitse yana sanya matsi akan aikin mazan jiya. Rashin ƙarfi yana nan kusa - kuma wannan ba abin daɗi ba ne.

dauki isasshen magnesium

Jikinmu yana buƙatar magnesium - kusan matakai 300 da halayen sunadarai a cikin jikin mutum ba sa tafiya cikin sauƙi ba tare da shi ba.

Magnesium yana sarrafa bugun zuciya da matakan sukari na jini, kuma yana iya taimakawa tare da asarar nauyi. Masu bincike sun gano cewa yawancin magnesium yana rage yawan glucose na azumi da kuma matakan insulin. Yana kuma sa fam ya fadi.

Don samun ƙarin magnesium, ƙara yawan cin kayan lambu masu ganye, goro, da wake.

Kariyar kayan abinci na iya zama da amfani - tambayi likitan ku idan wannan ya shafe ku.

Ƙarfafa tsokoki tare da horo na ciki

Kowane kilogiram na ƙwayar tsoka yana ƙara yawan adadin kuzarin ku na basal da matsakaicin adadin kuzari 100. Don haka idan kuna son rasa kitsen ciki, za a ba ku shawara da ku yi horon ƙarfi. Yayin da tsokoki ke girma, kuna ƙara ƙara kuzari. Jikin ku yana taimakawa kanta daga ajiyar mai - kuma har ma a cikin yanayin hutawa.

Muna nuna muku mafi inganci darussan ciki don farawa da masu amfani da ci gaba a cikin jagorar horarwar ciki.

Muhimmi: Kada ka iyakance kanka ga motsa jiki na ciki. Kowane kilo na ƙwayar tsoka yana ƙone makamashi - don haka yana da ma'ana sosai don ƙarfafa tsokoki a cikin jiki. Domin fakitin guda shida gungun ƙananan tsoka ne kawai.

Kone kitsen ciki tare da HIT, HIIT, da horo na Aiki

Yawancin masu sha'awar asarar nauyi sun dogara da tsantsar motsa jiki na cardio da yawon shakatawa na tsawon kilomita - mafi yawan gumi, mafi kyau. Da farko, yawan adadin kuzari yana haifar da faɗuwar fam, amma ba da daɗewa ba jiki ya dace da sababbin halaye.

Masana sunyi la'akari da HIIT, Horarwar Tsararraki Mai Girma, don zama hanya mafi kyau don yin aiki akan nauyin jiki a cikin dogon lokaci. Babban abu game da shi: yana da nau'i-nau'i iri-iri - saboda za ku iya haɗa gudu, iyo, da kuma keke tare da motsa jiki daban-daban na jiki.

Yin iyo kuma yana iya zama HIT. Kitsen ciki ya tafi tare da freestyle - babban madadin musamman a lokacin rani.

kafafu masu karfi da kitsen ciki

Wataƙila yana iya yin ɗan ƙaramin baƙon abu - amma lafiyar ƙafa yana da alaƙa da ciki.

Masu bincike a jami'ar Tokushima da ke kasar Japan sun yi nazari kan alaka tsakanin kitsen ciki da tsokoki na kafafu. Sun gano cewa batutuwa masu ƙaƙƙarfan ƙafafu suna da ƙarancin kitsen ciki sosai fiye da batutuwa masu rauni kafafu.

Jagoran binciken Michio Shimabukuro ya ga dalilin a cikin gaskiyar cewa ƙungiyoyin tsoka a kan kafafu suna da girma musamman don haka suna cinye makamashi mai yawa.

Don haka, godiya ga ƙafafu masu ƙarfi, kitsen ya riga ya ƙone kafin ya iya zama kitsen ciki na visceral.

ku ci karin furotin da lafiyayyan mai

Wani bincike da Cibiyar Kimiyyar Kiwon Lafiya ta Jami'ar Texas, tare da Makarantar Friedman na Kimiyyar Abinci da Manufa, ya nuna:

Wadanda suka fi mai da hankali ga nau'in abinci iri-iri sun rasa mafi ƙarancin kitsen ciki. Sabanin haka, wannan yana nufin ya kamata ku mai da hankali kan mahimman abubuwan abincin ku:

Protein shine jerin abincin ku na 1 daga nan gaba. Suna haɓaka metabolism ɗin ku kuma suna kiyaye ku tsawon lokaci.

Wannan ya faru ne saboda gaskiyar cewa dole ne jiki ya ba da ƙarfi da yawa don karya sunadaran zuwa amino acid. Mun riga mun ƙone adadin kuzari yayin narkewar mu. Don haka kusan kashi ɗaya cikin huɗu na makamashin abinci na sunadaran suna tafiya a banza ba tare da sun sauka akan kwatangwalo ba.

Bugu da ƙari kuma, ana buƙatar sunadaran don gina tsoka, wanda hakan yana da tasiri mai kyau akan ƙona mai. Zai fi kyau a zaɓi cakuda tushen shuka (tofu, lentil, flakes soya, tsaba kabewa, da sauransu) da tushen furotin na dabba.

Shin kun san cewa abincin ku na yau da kullun ya kamata ya zama mai kashi 30 cikin masu lafiya?

Don haka, kar a sanya kitse a cikin abincinku. Kai ga avocado, man flax, almonds, walnuts, man zaitun, flaxseed, da kifi, alal misali. Madadin haka, guje wa kitsen mai - abin da ake kira mummunan kitse. Ana samun shi a cikin kukis, kwakwalwan kwamfuta, kwakwalwan dankalin turawa, da crackers - a wasu kalmomi, a cikin duk abin da aka toya ko a soyayyen na dogon lokaci.

hana abin sha mai laushi da kayan haske da rage kitsen jiki

Shin kun kamu da cola da lemo? Ko da kun isa ga sigar ba tare da adadin kuzari ba, yana da kyau ga layin ku. Shaye-shayen da ba su da sukari aƙalla suna da illa kamar bama-baman kalori a cikin dogon lokaci. Hakan ya faru ne saboda abubuwan zaki da ke maye gurbin sukari.

Jikinmu ba za a yaudare shi ba - suna son ɗanɗano zaki, kuma suna buƙata. Waɗanda ke shan ƙaramin abin sha sau da yawa suna shan wahala daga sha'awar ci.

Sakamakon: tashin BMI, yawan kitsen jiki mai girma, layin ban kwana. Ka saba da munanan dabi'un ka, ka sha ruwa da shayi mara dadi da kuma kofi.

rasa kitsen ciki yayin barci

Wani bincike da aka buga a cikin 'American Journal of Epidemiology' ya zo ƙarshe mai ban mamaki: matan da ke yin barci a kai a kai na sa'o'i biyar ko ma ƙasa da haka sun fi fuskantar kamuwa da kiba da kiba.

Wani binciken da ya yi nazari kan mata masu barci na sa'o'i hudu kacal, ya gano cewa sun fi cin adadin kuzari 300 a kowace rana fiye da wadanda aka gwada da suka yi barci sosai.

Rashin barci yana motsa samar da hormone ghrelin, wanda ke motsa sha'awar abinci - wanda ya fi dacewa ga abinci mai kitse.

Sabili da haka, yi ƙoƙarin samun shawarar barci na sa'o'i takwas zuwa tara, wanda jiki ke amfani da shi don sake farfadowa da gyara kansa - slim yayin da kuke barci.

motsa metabolism da shan ruwan lemun tsami mai zafi

Bayan mun yi barcin dare, ko da mun farka a tsakani mu sha ruwa kadan, yawanci ba mu da ruwa.

Shi ya sa yana da kyau a sha babban gilashin ruwan lemun tsami mai dumi bayan an tashi daga barci – yana kara habaka kitse kai tsaye, yana ba mu muhimman bitamin C, kuma yana sa mu farka kamar kofi.