rike soyayyaTana da sunaye daban-daban da aka sani. matashin kai na soyayya, rikon soyayya, rike soyayya Duk da kyawawan sunayensu, a zahiri ba halin da ake so ba ne.
rike soyayya Wani suna ne na yawan kitsen da ke fitowa daga cikin wando a sashin kugu. Ana iya yin motsa jiki na ciki don kawar da wannan lubrication na yanki. Amma kawai motsa jiki narka soyayya rike ba zai wadatar ba.
Don kawar da waɗannan protrusions, wajibi ne don yin canje-canjen abinci, motsa jiki da salon rayuwa. a cikin labarin "menene hannun soyayya", "yadda yadda hannun soyayya ke narkewa" za a tattauna batutuwa.
Menene Hannun Soyayya?
rike soyayya wurare ne na fata da ke fitowa waje daga kwatangwalo. Lokacin sanye da matsattsun tufafi, hannayen soyayya sun fi shahara. Yana nuna yawan kitse da yawa a kusa da kwatangwalo da ciki.
Me Ke Kawo Karfin Soyayya?
rike soyayyaDalili kuwa shine tara mai.
Lokacin da adadin kuzari da yawa suka shiga cikin jiki ko kuma lokacin da ba ku ƙone adadin kuzari kamar yadda kuke cinyewa ba, ƙwayoyin mai suna taruwa. Bayan lokaci, waɗannan ƙwayoyin kitse suna zama sananne yayin da suke taruwa a wasu wurare kamar kewayen kugu da kwatangwalo.
Kitse zai iya taruwa a kowane bangare na jiki, amma akwai wasu abubuwan da ke kara yiwuwar taruwa a cikin kwatangwalo, kugu da ciki. rike soyayyaAbubuwan da ke taimakawa wajen samar da ita sune:
- Hormones, musamman ma cortisol da yawa
- Shekaru (tarin kitsen ciki yana da yawa musamman yayin da kuka tsufa)
– Rashin motsa jiki
- Cin abinci tare da mai, sukari da abinci mai yawan kalori
– rashin barci
Yanayin da ba a gano ko ba a kula da shi ba wanda ke jinkirta metabolism (hypothyroidism - ko thyroid marasa aiki - misali yana da wuya a ƙone karin adadin kuzari)
Shin Soyayya Hannun Haɗari ne?
rike soyayya Ba shi da haɗari amma yana iya nuna alamun haɗari ga cututtuka na yau da kullum. Wadannan su ne:
Abincin lafiya yana da mahimmanci lokacin ƙoƙarin rasa mai daga kowane bangare na jiki. kayayyakin da aka shirya, abubuwan sha na carbonatedƘara sukari da aka samu a cikin abinci kamar sweets ba ɗaya ba ne da sukarin halitta da ake samu a cikin abinci masu lafiya kamar 'ya'yan itace.
Baya ga alakanta da wasu matsalolin kiwon lafiya kamar cututtukan zuciya da ciwon zuciya da ciwon suga, yawan shan sikari yana haifar da yawan kitsen jiki, musamman a yankin ciki.
Har ila yau, yawancin abinci masu sukari suna ɗorawa da adadin kuzari duk da haka sun ƙunshi ƙananan abubuwan gina jiki. Rage abinci da abin sha rike soyayya Yana taimakawa rage kitsen jiki, gami da
Yi amfani da kitse mai lafiya
avocadoman zaitun, goro, tsaba da kifi mai mai Yin amfani da kitse mai lafiya kamar yana taimakawa wurin bakin ciki.
Kitse masu lafiya suna taimaka muku jin ƙoshi da cinye ƙarancin adadin kuzari a duk rana. Ko da yake waɗannan mai suna da yawan adadin kuzari, yin amfani da su a matsakaicin adadin a cikin abincin ku na iya taimaka maka rasa nauyi da kuma taimakawa wajen rage nauyi. kar a narka hannayen soyayyataimaka muku.
Cin abinci mai fibrous
Cin abinci mai yawa a cikin fiber mai narkewa kar a narka hannayen soyayyazai taimake ku.
fiber mai narkewa; wake, goro, oatsamuwa a cikin abinci irin su kayan lambu da 'ya'yan itatuwa. Yana sa ka ji koshi na tsawon lokaci ta hanyar rage narkewar abinci da rage jin yunwa.
motsa cikin yini
Ƙara yawan adadin kuzari da kuke ƙonewa cikin yini hanya ce mai kyau don rasa kitsen jiki mai yawa.
Mutane da yawa suna aiki a tebur kuma ba sa aiki na sa'o'i. Nazarin zaune na tsawon lokaci yana nuna cewa ba shi da kyau ga lafiya ko yankin lumbar.
Nemo uzuri don motsawa yayin rana. Yin ɗabi'a mai sauƙi kamar ɗaukar matakan hawa maimakon lif, yin magana da wayar a ƙafa, da saita lokaci a kowane rabin sa'a don tafiya zai haifar da babban bambanci ga asarar nauyi.
Kasancewa damuwa yana da mummunan tasiri akan lafiyar kwakwalwa da lafiyar jiki, har ma yana haifar da kitsen ciki.
Wannan saboda damuwa yana haifar da samar da hormone cortisol. Har ila yau, an san shi da "hormone danniya," cortisol yana samar da glandan adrenal don mayar da martani ga yanayin damuwa.
Duk da yake wannan aiki ne na al'ada, damuwa mai tsawo da wuce haddi na cortisol na iya haifar da yanayi mara kyau kamar damuwa, ciwon kai, al'amurran narkewa da nauyin nauyi.
An san ƙananan matakan cortisol don rage damuwa da hana mai ciki yoga ve tunani Kuna iya yin ayyuka kamar
dauke nauyi
Shiga cikin kowane nau'in ayyukan motsa jiki, kar a narka hannayen soyayyaAmma ɗaga nauyi yana da taimako musamman a wannan fannin.
samun isasshen barci
Kamar damuwa, rashin isasshen barci kuma yana ƙara matakan cortisol a cikin jiki, yana haifar da karuwar nauyi. Bincike ya tabbatar da cewa mutanen da ke fama da rashin barci suna da kiba fiye da masu samun isasshen barci.
Rashin barci kuma yana da alaƙa da haɓakar haɗarin ciwon sukari da kiba. Don wannan, kuna buƙatar yin barci aƙalla sa'o'i 7-8 da dare.
Ƙara yawan amfani da furotin
Yin amfani da furotin mai inganci a cikin abinci yana taimakawa wajen rasa mai da rasa nauyi ta hanyar lafiya. Protein yana rage sha'awar ci.
Har ila yau, binciken ya nuna cewa ana kwatanta abinci mai yawan furotin da abinci mai gina jiki. mai cikiya tabbatar ya fi tasiri wajen ragewa
Kwai, legumes, kayayyakin tekutushen furotin masu inganci, kamar kaji da nama, kauna iyawa Yana taimakawa rage yawan mai, gami da
Ƙara yawan ruwa
Shayar da ruwa yadda ya kamata ya zama dole don samun lafiya. Ko da yake ruwa shine mafi kyawun abin sha, mutane da yawa sukan sha abubuwan sha masu zaki kamar abubuwan sha na wasanni, sodas, shayi da ruwan 'ya'yan itace lokacin da suke jin ƙishirwa.
Calories da sukari da ake samu a cikin abubuwan sha masu zaki na iya haifar da kitsen ciki. Bincike ya nuna cewa yawan shaye-shaye masu yawan gaske yana da nasaba da kiba, musamman a yankin ciki. Maimakon abubuwan sha masu zaki, za ku iya sha ruwa ko shayi mara dadi.
Cin hadaddun carbohydrates
Ta hanyar cin abinci mai yawa, hadaddun carbohydrates kamar dankali mai daɗi, wake, hatsi da shinkafa mai launin ruwan kasa, za ku cika ciki cikin sauƙi.
jawo yunwa carbohydrates mai ladabiBa kamar carbohydrates ba, hadaddun carbohydrates suna kiyaye ku a ko'ina cikin yini kuma suna ba ku damar cin abinci kaɗan.
Wannan shi ne saboda hadaddun carbohydrates suna narkewa a hankali a hankali saboda yawan fiber abun ciki.
Nazarin ya nuna cewa carbohydrates masu arzikin fiber suna taimakawa tare da asarar nauyi, wanda ke nufin narkewar hannayen soyayyaabin da yake bayarwa.
Gwada aikin motsa jiki na HIIT
Horon tazara mai ƙarfi (HIIT) yana ɗaya daga cikin mafi inganci motsa jiki don rasa kitsen jiki. Ayyukan HIIT sun haɗa da ɗan gajeren lokaci na matsanancin motsa jiki na motsa jiki, kowannen lokacin hutu ya biyo baya.
Irin wannan motsa jiki yana da sauri, tasiri, kuma yawancin bincike sun nuna cewa zai iya taimakawa wajen rasa kitsen jiki.
An kuma lura cewa HIIT yana da tasiri akan kitsen ciki. Wani bincike na mata 39 ya gano cewa yin HIIT a cikin shirin motsa jiki ya fi tasiri wajen rage kitsen ciki fiye da sauran shirye-shirye.
ci a hankali
Cin abinci mai hankali al'ada ce da zata iya haifar da sarrafa halayen cin abinci da cinye ƙarancin adadin kuzari.
Cin abinci mai hankali ya haɗa da kula da alamun yunwa da cikowa, cin abinci ba tare da damuwa ba, cin abinci a hankali, da fahimtar yadda abinci ke shafar yanayin ku da lafiyar ku.
Wannan hanya ce mai kyau don zama lafiya ta jiki da ta hankali, kuma an lura cewa ita ce hanya mai tasiri don asarar nauyi.
bar barasa
Hanya mai sauƙi don yanke adadin kuzari da rasa nauyi shine guje wa abubuwan sha. Yawan shan barasa yana da nasaba da kiba kuma yana haifar da karuwar kitsen jiki, musamman a yankin ciki.
Barasa kuma yana motsa ƙwayoyin kwakwalwa waɗanda ke daidaita sha'awar abinci, ƙara jin yunwa, wanda ke haifar da cinye calories masu yawa. Har ila yau, yawancin abubuwan sha na giya suna cike da adadin kuzari kuma suna dauke da karin sukari, wanda zai iya haifar da karuwa.
Cin abinci na halitta
Kar a narka hannayen soyayyaƊaya daga cikin mafi sauƙi hanyoyin cin abinci na halitta shine ci. Abinci mai sauri, soyayyen abinciAbincin da aka sarrafa, kamar kayan zaki, suna da abubuwan da ba su da amfani ga lafiya.
Bincike ya nuna cewa mutanen da ke yawan cin abinci da aka sarrafa su na cikin hadarin kamuwa da kiba, tare da cututtuka masu tsanani kamar su ciwon sukari da cututtukan zuciya.
Cin abinci na dabi'a hanya ce mai kyau don rage layin ku. Abinci masu lafiya sun haɗa da kayan lambu, 'ya'yan itatuwa, goro, tsaba, sunadaran da ba su da ƙarfi da hatsi gabaɗaya.
A sakamakon haka;
narka hannayen soyayya Kuna buƙatar motsa jiki, rage cin abinci da aka sarrafa, da samun ƙarin fiber a cikin yini.
