Rasa Kitsen Ciki – Matsalolin narkewar Ciki

Rasa kitsen ciki yana daga cikin manufofin yawancin mutane. Saboda haka, "yadda za a narke ciki a cikin ɗan gajeren lokaci?" tambaya ta taso. 

Mutane a yau sun shagaltu sosai. Ba zai iya dago kansa daga gudu ba. Kamar yadda ka sani, ba mu da kyau sosai tare da motsa jiki. Muna kuma son abincin takarce, abinci mai mai...

Me yasa nace haka? Domin duk waɗannan abubuwan suna haɗuwa kuma suna haifar da nauyi akan lokaci. Yawancin nauyin yana tarawa a cikin yankin ciki. 

Yankin ciki na jiki shine inda ake adana yawancin kitsen. Ka tabbata, wannan yana da ban haushi. Wanene yake so a sami ciki ya fito daga tufafinsu? 

A ce mu mutum ne wanda bai damu da kamanni ba kuma babban cikin mu bai dame mu ba? lafiyar mu fa? Kitsen ciki yana da matukar illa ga lafiyar mu. Domin kitsen da aka tara a wannan yanki yana kiran cututtuka masu yawa. Misali; ciwon hanta mai kitse, ciwon suga da hawan jini…

Domin narke ciki, ya kamata ku kula da abin da kuke ci. Ya kamata ku yi motsa jiki kowace rana. Don haka "me kuma zan iya yi?" Idan kuna mamaki, ina tsammanin za ku karanta labarinmu tare da sha'awa. A cikin labarin, zan tabo duk abin da kuke buƙatar sani game da shi, tun daga abincin da ke narke kitsen ciki zuwa motsin narkewar ciki.

Ta hanyar kula da abin da kuke ci da yin motsa jiki a kullum, za ku iya narke cikin ku. Kuna iya samun duk cikakkun bayanai game da wannan batu a cikin labarinmu.

Me Ke Kawo Kiba Ciki?

Domin narkar da kitsen ciki, dole ne ka fara sanin dalilin da yasa akwai kitse a wannan yanki. Sanin dalilin zai sa a samu mafita cikin sauki. Za mu iya lissafa abubuwan da ke kawo kitsen ciki kamar haka;

Hormonal canje-canje: Hormones suna taka muhimmiyar rawa wajen tantance rarraba mai a cikin jiki. Rashin daidaituwa na hormonal wanda zai iya faruwa, ƙara yawan yunwa, rage jinkirin metabolism kuma yana haifar da damuwa, yana haifar da samuwar mai a cikin ciki.

Genes: Idan mutum yana da kiba a cikin kwayoyin halittarsa, za su iya tara mai a yankin ciki.

Damuwa: Damuwa yana haifar da haɓaka matakan cortisol. Don haka, cin abinci yana ƙaruwa kuma ciki ya fara yin mai.

Rashin barci: Rashin barciYana ƙara samar da hormones na damuwa a cikin jiki. Wannan yana haifar da karuwar nauyi gaba ɗaya.

Abincin da abin sha masu ciwon sukari: Waɗannan sun ƙunshi adadi mai yawa na ƙari, abubuwan adanawa da canza launin wucin gadi waɗanda ke haifar da kitsen ciki.

Barasa: An rushe barasa zuwa sukari a cikin jiki. Yawan sukari yana juyewa zuwa mai. Yawan sukari daga barasa yana haifar da kumburi kuma, daidai da haka, kiba na ciki.

Fat mai yawa: Fat-fatkitse ne marasa lafiya da ake samu a cikin abinci da aka sarrafa da soyayyen abinci. Yana da muhimmiyar gudummawa ga tara mai a cikin yankin ciki.

Rashin aiki: Rashin aiki kuma yana haifar da mai a cikin yankin ciki. Rayuwar zaman rayuwa shine dalili na farko na karuwar yawan kiba a duniya. 

Abincin ƙarancin furotin: Cin ƙarancin furotin yana sa yana da wuya a ƙone kitsen ciki. Cin ƙarancin furotin yana haifar da damuwa, kumburi, ƙara yawan guba da raguwar metabolism.

Menopause: Matan da ke shiga haila suna samun canjin hormonal. A wannan lokacin, lubrication na yankin ciki a cikin mata shine saboda samuwar damuwa saboda karuwar matakan cortisol.

Abincin ƙarancin fiber: Yin amfani da ƙarancin fiber yana haifar da karuwar nauyi, musamman a yankin ciki. Fiber yana ƙara jin daɗi. Yana hana tara kitsen ciki ta hanyar samar da motsin stool a cikin hanji.

Me ya kamata a yi don narka kitsen ciki?

Kitsen ciki yana cikin kogon ciki kuma yana kewaye gabobin ciki. Idan cikinka ya fito, kugu kuma ya yi fadi, ana iya cewa akwai kitse a wurin ciki.

Yawancin wannan man shafawa, mafi girman haɗarin fuskantar matsalolin lafiya. Yanzu "me ya kamata a yi don narka kitsen ciki?" Mu nemi amsa.

rage cin abinci na carbohydrate

• Abincin ƙananan-carb yana daya daga cikin mafi tasiri hanyoyin da za a rasa mai ciki. Yawancin bincike sun nuna cewa rage cin abinci maras nauyi ya fi nasara wajen rasa kitsen ciki fiye da abinci maras nauyi.
• Daga cikin ƙananan abincin carbohydrate, abincin ketogenic shine mafi tasiri don rasa mai ciki.
• abincin ketogenicrage yawan carbohydrates. Wannan yana sanya ku cikin yanayin rayuwa na halitta wanda ake kira ketosis.

motsa jiki na motsa jiki

• motsa jiki na motsa jiki na yau da kullun hanya ce mai kyau don rasa kitsen ciki. Gabaɗaya cardio- Wannan nau'i na motsa jiki, wanda aka sani da
• Yawancin bincike sun nuna cewa motsa jiki na motsa jiki na iya taimakawa wajen rasa kitsen ciki ko da ba tare da cin abinci ba. 
• Tsayawa motsa jiki na motsa jiki na yau da kullum tare da abinci mai kyau ya fi tasiri a rasa kitsen ciki fiye da motsa jiki ko rage cin abinci kadai.

Abincin fiber

• Fiber yana taimakawa wajen narkar da ciki ta hanyar danne ci. Misali, bincike ya nuna cewa kitse mai gajeriyar sarka yana taimakawa wajen haɓaka matakan cholecystokinin, cikowar hormones kamar GLP-1 da PYY.
• Fiber kuma shine hormone na yunwa. karba yana rage matakan hormone. 'Ya'yan flax, dankalin turawa, legumes da hatsi suna cikin mafi kyawun abincin fiber.

ku ci furotin

• Protein shine mafi mahimmancin gina jiki don asarar mai. Cin karin furotin yana gamsar da yunwa ta hanyar haɓaka matakan satiety hormones GLP-1, PYY, da cholecystokinin. Yana rage matakin ghrelin hormone yunwa.
• Nazarin ya nuna cewa furotin yana hanzarta metabolism kuma hakan yana nufin rage nauyi da Ya nuna cewa yana samar da narkewar ciki. 
• Don ƙara yawan amfani da furotin, cinye tushen furotin a kowane abinci. Nama, kifi, qwai, madara, legumes da whey abinci ne da ke ɗauke da yawan furotin.

iyaka sugar

• Sugar ba shi da lafiya sosai. Yana da yawan adadin kuzari kuma baya ƙunshi ƙarin abubuwan gina jiki. Cin abinci da yawa yana haifar da hauhawar nauyi.  
• Sugar ya ƙunshi kusan 50% fructose. Babban adadin fructose yana jujjuyawa zuwa mai ta hanta.
• Wannan yana haifar da karuwar kitsen ciki. Don haka, rage cin sukari da fructose hanya ce mai inganci don rasa kitsen ciki. 
• Ciwon sukari, sabbin kayan lambu, 'ya'yan itatuwa, nama maras nauyi da kifi Kuna iya rage shi ta hanyar cin abinci na halitta kamar

bar barasa

• Yawan shan barasa yana da illa ga lafiya da kuma kugu. 
• Yawancin bincike sun nuna cewa shan barasa da yawa yana haifar da adana mai a matsayin mai ciki. 
• Idan kana son rasa kitsen ciki da sauri, iyakance barasa ko ma daina shi gaba daya.

kauce wa trans fats

• Fat-fat ba su da lafiya. Wani nau'in man fetur ne da aka kirkira ta hanyar zubar da hydrogen cikin man kayan lambu. Fat-fat Ba ya lalacewa da sauri kuma yana da tsawon rai.
• Shi ya sa ake saka shi a cikin kayan gasa da abinci da aka sarrafa kamar guntun dankalin turawa. 
• Nazarin ya nuna cewa kitsen mai yana kara yawan kitsen ciki kuma yana iya haifar da matsalolin lafiya da yawa.
• Ta nisantar waɗannan, kare lafiyar ku kuma ku rabu da cikin ku.

Samun isasshen barci mai inganci

• Barci mai kyau yana da matukar amfani ga lafiya baki daya. Nazarin ya nuna cewa rashin barci yana kara haɗarin tara mai a cikin gabobin ciki.
• Akasin haka, samun isasshen barci mai inganci yana taimakawa wajen narkar da kitsen ciki.

Samun damuwa a ƙarƙashin iko

• danniya da damuwamatsaloli ne na yau da kullun waɗanda ke shafar mutane da yawa. Yana iya tada glandon adrenal na jiki don samar da ƙarin hormone damuwa, cortisol.
• Nazarin ya nuna cewa wuce haddi cortisol na iya kara yawan ajiyar kitsen ciki. Menene ƙari, ci gaba da damuwa na iya haifar da cin abinci mai yawa, yana sa lamarin ya yi muni.

Amfani da probiotics

• probioticskwayoyin halittu ne masu amfani ga lafiyar hanji da narkewar abinci. Ana samun waɗannan a cikin abinci irin su yogurt, kefir, da sauerkraut. 
• Wasu nazarin sun bayyana cewa wasu probiotics suna inganta asarar nauyi kuma suna rage kitsen visceral.
• Bugu da ƙari, yana taimakawa wajen haɓaka ANGPTL4, furotin da zai iya taimakawa wajen rage ajiyar mai.
• Nazarin ya nuna cewa wasu ƙwayoyin cuta na probiotic daga dangin "Lactobacillus", irin su "Lactobacillus fermentum", "Lactobacillus amylovorus" da musamman "Lactobacillus gasseri" na iya taimakawa tare da kitsen ciki.

Hanyar yin azumi na wucin gadi

• Azumi na wucin gadi hanya ce mai inganci don rage kiba. Wani nau'i ne na abinci mai gina jiki wanda ya haɗa da zagayawa tsakanin lokutan cin abinci da azumi.
• Ba kamar cin abinci ba, azumin ɗan lokaci ba ya ƙuntata kowane abinci. Yana mai da hankali kan lokacin da yakamata ku ci su. Bayan salon cin abinci na lokaci-lokaci, yawanci kuna cin ƙasa da cinye ƙarancin adadin kuzari.
• Bincike ya nuna cewa azumin lokaci-lokaci yana da matukar tasiri wajen rasa kitsen ciki.

don ruwa mai yawa

• Shan ruwa dabi'a ce da babu makawa a jikinmu don yin dukkan ayyukansa.
• Shan ruwan yana wanke jiki. Yana taimakawa wajen narkar da kitsen ciki ta hanyar cire guba daga jiki.
• shan ruwa mai yawa Shin kun san cewa yana iya tayar da sha'awar ci? 
• Kuna iya gwadawa. Ko da shan gilashin ruwa idan kuna jin yunwa. Bayan jira na ɗan lokaci, za ku gane cewa yunwarku ta wuce. 
• Idan ka rasa ci, za ka rage cin abinci. 
• Lokacin da kuka rage cin abinci, yawan adadin kuzarinku na yau da kullun zai ragu. 
• Bayan lokaci, za ku rasa nauyi kuma kitsen ciki zai fara narkewa. Kar a manta ku sha gilashin ruwa 6-8 a rana.

Abincin Da Ke Narke Kitsen Ciki

Kuna so ku narke kitsen ciki. To me za ku ci? Wasu abinci suna aiki musamman a yankin ciki kuma suna sanya shi narke. Yanzu bari mu dubi abincin da ke narke kitsen ciki.

ceri

• A cikin binciken da aka yi a Jami'ar Michigan, ceri An gano cin abinci yadda ya kamata don rage alamun cututtukan rayuwa da cututtukan zuciya. 
• Yana ƙara haɗarin ajiyar kitsen ciki, da kuma cututtukan rayuwa, ciwon sukari, da cututtukan zuciya.
• Cherries suna taimakawa rage cholesterol a cikin jiki. Saboda haka, yana ba da gagarumin raguwa a cikin kitsen jiki.

Elma

• Elma, jin koshi beta caroteneYa ƙunshi phytosterols, flavonoids da fiber. Wannan yana hana yawan cin abinci.
• Pectin, mahallin halitta na apples, yana haɓaka tsarin asarar nauyi. 
• 'Ya'yan itãcen marmari masu arzikin pectin suna buƙatar ƙarin tauna. Lokacin da pectin ya narke a cikin ciki, yana samar da wani abu mai kama da gel wanda ke kama kitse da cholesterol na abinci.

avocado

• Babban tushen lafiyayyen kitse irin su polyunsaturated da mai monounsaturated, avocado yana taimakawa wajen rasa kitsen ciki cikin kankanin lokaci.
• Babban abun ciki na fiber na wannan 'ya'yan itace kuma yana hana yawan cin abinci.

tumatur

• tumatur Yana dauke da wani fili mai suna "9-oxo-ODA" wanda ke da tasiri wajen rage lipids na jini da sarrafa kitsen ciki.
• Mai ƙarfi antioxidant a cikin wannan kayan lambu. lichopeneYana rage cholesterol, yana yaki da cutar kansa kuma yana rage wrinkles.
• Domin ƙona kitsen ciki yadda ya kamata, ajiye tumatir a kan tebur ɗin ku danye da dafaffe.

Kokwamba

• KokwambaAbinci ne mai ƙarancin kalori kuma mai daɗi.
• Cin cucumber a kowace rana yana taimakawa wajen hanzarta aiwatar da asarar nauyi da kuma kawar da gubobi masu cutarwa da tsarin narkewar abinci ke ɓoye daga jiki.
• Don haka, kitsen ciki yana ƙonewa da sauri.

Seleri

• Cika farantinka da koren kayan lambu kamar seleri don kawar da kitsen ciki. 
• Seleri ya ƙunshi babban adadin fiber. Yana da ƙananan adadin kuzari kuma yana haɓaka asarar nauyi. Ya ƙunshi babban adadin bitamin C da calcium.
• Sha rabin gilashin ruwan 'ya'yan itace seleri kafin cin abincin rana ko abincin dare don wanke tsarin jikin ku duka. Hakanan zaka iya amfani da shi a cikin salads ko miya.

wake

• Cin wake iri-iri akai-akai yana da matukar fa'ida ga rasa kitsen ciki. 
• Har ila yau, yana taimakawa wajen bunkasa tsokoki da inganta tsarin narkewa. 
• Wake kuma yana hana cin abinci fiye da kima ta hanyar kiyaye ciki na tsawon lokaci.
• Wake shine tushen fiber mai narkewa. Wannan fiber na musamman yana kaiwa kitsen ciki. Yana taimakawa rage kitse mai yawa. Yawan nauyin da aka adana a cikin ciki yana fita daga jiki.

kankana

• Kankana yana daya daga cikin mafi kyawun abinci don narkar da kitsen ciki. Yana da ƙananan adadin kuzari kuma ya ƙunshi 91% ruwa.
• Idan kun ci kankana a lokacin abincin dare, za ku cika ba tare da samun adadin kuzari da yawa ba. Bugu da ƙari, yana sa ku ji daɗi na tsawon lokaci.
• Tare da waɗannan siffofi, yana taimakawa wajen rasa nauyi don haka narke kitsen ciki.

Almond

• AlmondYa ƙunshi babban matakan lafiyayyen kitse. Monounsaturated da polyunsaturated fats. Dukansu suna ba da ƙarfi. Yana kuma kariya daga cututtukan zuciya.
• Babban abun ciki na magnesium shine muhimmin sashi don gina tsoka. 
• Gina ƙarin tsoka yana taimakawa ƙone kitsen ciki da sauri.

abarba

• abarbaYana daya daga cikin mafi inganci abinci don rasa mai ciki. 
• Wannan 'ya'yan itace na wurare masu zafi yana ƙunshe da wani enzyme da ake kira bromelain, wanda ke da kaddarorin anti-mai kumburi. 
• Wannan enzyme yana taimakawa wajen daidaita furotin da ke lalata maɓallin ciki.

Tafiya Yana Narke Ciki?

Don samun lafiya, yi motsa jiki akai-akai yana da mahimmanci. Wannan saboda kasancewa cikin motsa jiki yana rage haɗarin haɓaka yanayin kiwon lafiya kamar cututtukan zuciya, ciwon sukari, da kansa.

Motsa jiki ba wai kawai yana taimaka muku rayuwa mai tsayi da lafiya ba, har ma yana taimaka muku rasa nauyi.

Tafiya babban nau'i ne na motsa jiki wanda zaku iya yi kowane lokaci, ko'ina, ƙarancin haɗari da samun dama ga yawancin mutane. Don haka, shin tafiya yana narkar da ciki?

Tafiya yana ƙone calories

• Samun ƙarin motsa jiki ta hanyar tafiya yana taimakawa ƙona karin adadin kuzari. Don haka, kitsen ciki yana narkewa.

Yana ba da kariya ga tsoka

• Lokacin da mutane suka rage yawan adadin kuzari kuma suka rasa nauyi, sun rasa tsoka da kuma kitsen jiki.
• Motsa jiki, kamar tafiya, yana taimakawa magance wannan tasirin ta hanyar adana tsokar tsoka yayin da kuke rasa nauyi. 
• Tare da asarar nauyi, adanar tsokoki yana haɓaka metabolism kuma yana sauƙaƙe narkewar kitsen ciki.

Yana ƙone mai ciki

• Yawan adadin kitse a cikin ciki yana ƙara haɗarin kamuwa da ciwon sukari na 2 da cututtukan zuciya.
• Yawan kiba a cikin ciki ya zama ruwan dare a maza masu kewayen kugu fiye da 102 cm kuma a cikin mata masu kewayen kugu fiye da 88 cm kuma yana haifar da haɗari ga lafiya.
• Hanya mafi inganci don narkar da wannan kitse shine yin motsa jiki na motsa jiki kamar tafiya akai-akai.

Motsi Narkewar Ciki

Kitsen ciki shine mafi taurin kitse. Yana da wuya a narke da rashin lafiya. Kamar yadda muka ambata a sama, don rasa kitsen ciki, da farko, wajibi ne a canza abincin. Wannan kadai bai isa ba. Zai fi wahala a kawar da kitse mai taurin kai a wannan yanki ba tare da yin motsin narkewar ciki ba.

Yanzu bari mu yi saurin kallon motsin asarar kitsen ciki da yadda ake yin su.

ba: Ayi motsa jiki na motsa jiki na tsawon mintuna goma kafin fara motsa jiki mai ƙona kitsen ciki. Bayan tsokoki sun yi dumi, ɗauki hutu na daƙiƙa goma kuma fara waɗannan darussan.

Kwance ta daga kafa

• Kwance akan tabarma. Sanya manyan yatsan hannu a ƙarƙashin kwatangwalo, tafin dabino a ƙasa. 
• Ɗaga ƙafa kaɗan daga ƙasa, dubi rufin. Wannan shine wurin farawa.
• Tada kafafu biyu zuwa digiri 90 kuma a hankali rage su ƙasa.
• Ka sake ɗaga ƙafafu kafin ka taɓa ƙasa. Yi saiti uku na maimaitawa 15.

Ƙafafun ciki da waje

• Zauna kan tabarma. Sanya hannayenka a bayanka tare da tafin hannunka a kwance akan tabarma. 
• Ɗaga ƙafafunku daga ƙasa kuma ku dan jingina baya kadan. Wannan shine wurin farawa.
• Tsoka ƙafafu biyu a ciki. A lokaci guda, kawo jikinka na sama kusa da gwiwoyi.
• Komawa wurin farawa. Maimaita sau 20.

karfi

• Kwance akan tabarma. Sanya dabino a ƙarƙashin kwatangwalo.
• Ɗaga kai, baya da ƙafafu daga ƙasa. Wannan shine wurin farawa.
• Rage ƙafar hagunku. Kafin ka taɓa ƙasa, ɗaga ƙafar hagu ka runtse ƙafar dama.
• Yi wannan motsi sau 12 don kammala saiti. Ci gaba don saiti uku. 

Curling

• Ka kwanta a kan tabarma, durƙusa gwiwoyi kuma sanya ƙafafunka a ƙasa.
• Sanya manyan yatsa a bayan kunnuwa. Kamo bayan kai da sauran yatsun ka. 
• Dauke kai daga ƙasa. Wannan shine wurin farawa.
• Fara motsi ta hanyar murɗa sama da ƙoƙarin kai gwiwoyi tare da kai.
• Komawa wurin farawa.
• Tabbatar yin numfashi yayin da kuke lanƙwasa da fitar numfashi yayin da kuke saukowa.
• Saitin 1 ya ƙunshi maimaitawa goma sha biyu. Yi saiti biyu.

motsa jiki na keke

• Ka kwanta a kan tabarma, durƙusa gwiwoyi kuma ka ɗaga ƙafafunka daga ƙasa.
• Sanya babban yatsa a bayan kunne. 
• Kamo bayan kai da sauran yatsu. 
• Dauke kai daga ƙasa. Wannan shine wurin farawa.
• Tura kafarka ta hagu kasa ka mika ta kai tsaye. 
• Lanƙwasa kuma juya zuwa dama a lokaci guda. Yi ƙoƙarin taɓa gwiwar gwiwar hagu tare da gwiwa na dama.
• Lanƙwasa baya kuma dawo da ƙafar hagunku zuwa matsayin lanƙwasa.
• Yi haka tare da ɗayan kafa. Yi saiti biyu na maimaitawa 12.

Jirgin jirgi

• Ka kwanta akan tabarma, durkusa gwiwoyinka kuma ka sanya dugaduganka akan tabarma. 
• Saka hannuwanku a bayan kan ku. 
• Ɗaga kai da kafadu daga ƙasa kuma ku dubi rufin. Wannan shine wurin farawa.
• Yi amfani da ainihin ƙarfin ku don ɗaga jikin ku daga ƙasa kuma ku zo wurin zama.
• A hankali komawa zuwa wurin farawa. Yi saiti biyu na maimaitawa 12.

ninka sau biyu

• Kwance akan tabarma. Ka mika hannayenka sama da kai. Wannan shine wurin farawa.
• Ɗaga jikinka na sama, kiyaye baya da wuyanka a layi. Dauke ƙafafu biyu daga ƙasa a lokaci guda.
• Gwada taɓa gwiwoyi da hannuwanku.
• Komawa wurin farawa. Yi saiti uku na maimaitawa 12.

haye dutsen jiki

• Shiga cikin matsayi na plank. Don wannan matsayi, kwanta fuska a kan tabarma. Tare da goyan bayan gwiwar gwiwar hannu da yatsun kafa, tashi kadan daga tabarma.
• Rike gwiwar gwiwar ku kai tsaye ƙarƙashin kafadu. 
• Tsaya wuyanka, baya da hips a cikin layi madaidaiciya. Kada ku daga sama kuma kada ku sunkuya. Wannan shine wurin farawa.
• Ɗaga ƙafar dama daga ƙasa, lanƙwasa gwiwa kuma kawo shi kusa da gefen dama na kirjin ku.
• Koma kafar dama zuwa wurin farawa. Yanzu ɗaga ƙafar hagu daga ƙasa, lanƙwasa gwiwa kuma kawo shi kusa da gefen hagu na ƙirjin ku.
• Yi sauri kuma ku yi kamar kuna gudu. Yi 2 sets na 25 reps.

Burpee

• Tsaya kai tsaye tare da ƙafafu da nisan kafada.
• Kunna gwiwoyinku kuma sanya hannayenku a ƙasa. Bari mu kira shi "frog" matsayi don tsabta.
• Tsalle sama da tura kafafu biyu baya. Shiga cikin matsayi na turawa.
• Tsalle kuma komawa zuwa matsayin "frog".
• Yi tsalle a tsaye kuma ka shimfiɗa hannayenka sama da kai.
• Kasa a hankali a kasa.
• Koma cikin matsayin kwadi, sannan koma zuwa matsayin turawa. Yi 3 sets na 8 reps. 

motsi na gefe

• Shiga cikin rabin-kwance tare da gefen dama. Sanya ƙafar hagu a ƙafar dama kuma a ƙasa.
• Sanya gwiwar gwiwar ku a ƙasan kafaɗa da hannun hagu akan kugu.
• Ɗaga hips daga ƙasa. Ya kamata baya ya kasance daidai da wuyansa da kai.
• Rike wannan matsayi na 30-60 seconds. Ci gaba da numfashi.
• Zazzage jikin ku. Ɗauki hutu na daƙiƙa 10, canza gefe kuma yi daidai da ɗayan gefen. 
• Saiti ɗaya na wannan motsa jiki ya isa ga masu farawa. Kuna iya ƙara lokaci da saita yayin da kuke ci gaba.

A takaice;

Akwai hanyoyi masu sauƙi da za ku iya bi don rasa kitsen ciki. Da farko, idan za ku ci ƙananan kalori da ciko abinci. Mafi mahimmancin waɗannan abinci shine abinci mai gina jiki da fiber.

Hakanan yakamata a guji sukari. Mafi munin makiyin lafiyar ku da bayyanar jiki. Ko da ta hanyar yanke sukari da kanta, za ku yi nisa sosai wajen rasa kitsen ciki.

Tabbatar ku ci ƙananan abinci kowane sa'o'i 3-4 don sauƙaƙe narkewa da rage damuwa a cikin jiki. Wannan zai rage yuwuwar samun yunwa da kai hari ga abinci.

Kar mu manta da motsa jiki don narka kitsen ciki mai taurin kai. Ayyukan motsa jiki na yau da kullum, irin su tafiya, suna taimakawa wajen kawar da kitsen ciki. Kuna iya ƙona kitse da sauri ta hanyar yin motsin narkewar ciki.

References: 1 2, 3, 4, 5