Maɓallin wandon da ba a buɗe ba da ƙuruciya da ke fitowa daga gaban rigar ku. Na tabbata babu mai son ganin irin wannan. Amma yana faruwa da mu lokaci zuwa lokaci.
Dalili kuwa shine mai ciki… ga kowane dalili mai ciki Yana da ban haushi kuma yana daya daga cikin wuraren da ake buƙatar narke da wuri-wuri.
mai ciki aesthetically da kuma hankali da damuwa. Ko da kun kasance cikin matakan da ake buƙata, wuce haddi na iya faruwa a cikin ciki.
Bukatar kumburi Har ila yau, lubricating na yankin ciki yawanci yakan faru ne ta hanyar cin abinci. Akwai wasu halaye da ya kamata mu canza domin rage kitsen cikin ciki.
Idan yawan abin da ke cikin ciki yana haifar da kumburi, aikin ku ya fi sauƙi. Kuna iya sauƙin sarrafa shi tare da ƴan canje-canje. Fat a cikin ciki Wannan yana nufin kuna buƙatar ƙarin canje-canje masu tsattsauran ra'ayi. nema ƙone mai ciki ve don narke ciki abubuwan da za a yi…
Nasihu don Rasa Kitsen Ciki
Idan yawan abin da ke cikin ciki bai haifar da kumburi ba, ya kamata ku nemi mafita a cikin dogon lokaci. Baya ga canje-canje a cikin abincin ku, ya zama dole a mai da hankali kan motsa jiki.
Akwai mafita da yawa game da wannan, daga abinci zuwa motsa jiki. narkewar kitsen ciki Bincika shawarwarin da ke ƙasa don sa cellulite ya ɓace a wannan yanki.
Ka guji abinci masu sukari
Ƙarin abinci da yawa irin su cubes na sukari, da wuri, irin ketchup, jakunkuna, biredi, ketchup, sandunan granola, madara da farar cakulan, taliya, burodi, farin gari, soda, kayan marmari da aka haɗa, syrups, teas masu ɗanɗano, yogurt mai ɗanɗano yana ɗauke da sukari.
Rage abinci mai sukari zai taimaka rage yawan adadin kuzari da rage haɗarin cututtukan zuciya, hauhawar jini, nau'in ciwon sukari na 2, rashin bacci, rashin bacci, ADHD, da kansa.
Ƙara yawan amfani da bitamin C
bitamin C Yana kiyaye damuwa na oxidative da matsalolin kiwon lafiya da yawa. 'Ya'yan itãcen marmari da kayan lambu irin su lemu, lemo, barkono, broccoli, kabeji, innabi da kiwi sune tushen tushen bitamin C. Vitamin C yana taimakawa narkewa kuma yana kula da hawan jini.
kiyaye kanka da ruwa
Shan ruwa akalla gilashi takwas a rana, tare da kiyaye jiki, yana kawar da gubobi da kuma taimakawa wajen rage kiba daga kitsen da ya taru a yankin ciki. Sha ruwa kafin a ci abinci don sarrafa ci.
inda kake daidaita cikin cikiHaka kuma, ku nisanci barasa. Barasa yana haifar da rashin ruwa. Yawan ruwan da kuke sha, yawan ruwa da abubuwan sharar jikinku yana cirewa. Wannan zai taimaka wa jiki ya kawar da gubobi masu cutarwa kuma ya rasa nauyi akan lokaci.
A rinka cinye kitsen da ya dace don kitsen ciki
Wasu abinci masu yawan kitse masu kitse guda ɗaya na iya sa kitsen ciki ya taru. Zai fi lafiya a yi amfani da man zaitun ko man shanu.
Ku ci abinci mai lafiya da cikawa don karin kumallo
A guji abinci masu sukari kamar abinci mai mai, alewa, cakulan don karin kumallo. Zabi abinci mai arzikin fiber, 'ya'yan itatuwa da abinci mai wadatar furotin. Irin waɗannan nau'ikan abinci suna ɗaukar tsawon lokaci don narkewa kuma za ku sami cikakkiyar safiya.
Ku ci dukan abincin hatsi
Bincike ya nuna cewa cin hatsi gaba daya don narke kitsen ciki ya nuna yana taimakawa.
Ku ci carbohydrates lafiya
Ba lallai ba ne don gaba daya watsi da carbohydrates. carbohydrates Yana ba da kuzari kuma ya ƙunshi yawancin bitamin da ma'adanai masu amfani ga jiki.
Rukunin tushen carbohydrate kamar shinkafa launin ruwan kasa, couscous, fiber hatsi, bulgur da burodin launin ruwan kasa mai cikiYana taimakawa a rasa. Wadannan hatsi gaba daya suna samar da wadatuwa saboda yawan abin da ke cikin fiber.
Amfani da omega 3 fatty acid
Omega 3 fatty acidsune lafiyayyen kitse da ke taimakawa rage kumburi. Abincin da ke da irin wannan kitse yana rage haɗarin kiba saboda kumburi. Anan ga jerin abinci masu wadatar omega 3 fatty acids;
- Kifi mai mai irin su carp, salmon, sardines, mackerel, tuna,
- Lafiyayyun kitse irin su man zaitun, man avocado da man flaxseed,
- Kwayoyi da tsaba kamar almonds, tsaba flax, chia tsaba, pistachios da walnuts,
– Kari kamar man kifi,
ga koren shayi
Koren shayi Abin sha ne wanda ke taimakawa wajen rage kiba ta dabi'a. An ɗora shi da antioxidants da aka sani da catechins (EGCG, EGC da EKG).
Masana kimiya na kasar Japan sun gano cewa shan catechins koren shayi na tsawon makonni 12 ya taimaka wajen rage kewayen kugu, nauyin jiki, BMI da hawan jini.
Wani binciken ya nuna cewa EGCG a cikin koren shayi yana hana kwayoyin halittar da ke da hannu a cikin hadawar mai da triglyceride kuma yana kara rushewar mai. Kuna iya shan kofuna 2-3 na koren shayi a rana Idan kuna da sha'awar maganin kafeyin, ku sha koren shayi mai ƙarancin kafeyin.
Amfani da probiotics
probioticskwayoyin cuta ne masu kyau da ake samu a cikin abinci masu haki kamar kefir da yogurt. Wadannan ƙananan ƙwayoyin cuta suna inganta narkewa, suna ƙara rigakafi, kuma suna rage cholesterol da hawan jini.
Masana kimiyya suna tunanin probiotics suna ƙara yawan amfani da makamashi, ji na insulin da satiety.
Ka guji abinci mai yawan sodium
Sodium muhimmin sinadari ne. Amma cinye sodium da yawa daga tushen abinci edemana iya haifar da cututtukan zuciya da hawan jini. Ana ba da shawarar cinye ƙasa da 2300 MG na sodium kowace rana.
Don narke kitsen cikiYa kamata ku nisanci abinci mai yawan sodium kamar dankali, pizza, soyayyen kaza, abinci mai daskarewa, biscuits, tsiran alade, salami, naman alade, miya nan take, miya na kwalba, ketchup, pickles.
Ƙara yawan amfani da fiber
Abincin da ke cikin fiber na abinci yana taimakawa wajen rage nauyi da sauri. Suna samar da gel-kamar Layer a cikin ciki, don haka ƙara lokacin narkewa. Wannan kuma yana ba da tauri. Suna taimakawa inganta narkewa ta hanyar ƙara lamba da iri-iri na ƙwayoyin hanji masu kyau.
Fiber na abinci yana inganta jigilar hanji na abinci, yana hana maƙarƙashiya da tarin toxin. Ga abinci mai arzikin fiber:
korau abinci abincisu ne 'ya'yan itatuwa da kayan marmari waɗanda ke buƙatar ƙarin kuzari fiye da adadin kuzari da za a canza su zuwa makamashi a cikin jiki.
Suna da wadata a ruwa, bitamin da ma'adanai. Saboda haka, suna taimakawa wajen rasa nauyi da kuma narke kitsen cikin ciki.
Tabbatar ku ci abinci mara kyau kamar kankana, tumatir, latas, broccoli, kofi, seleri, grapefruit, apples, lemu, arugula, cucumbers, da bishiyar asparagus.
Ku ci abincin da baya haifar da kumburi
Yayin da wasu abinci ke ba da jin daɗi, suna haifar da kumburin ciki. Yawancin abinci suna da kishiyar tasiri.
Rasberi, kiwi, kankana, alayyahu, kokwamba, bishiyar asparagus, beetroot, farin nama, dafaffen kwai na daga cikin abincin da baya haifar da kumburin ciki.
A guji abinci mai sitaci
Abinci irin su farin burodi, taliya, noodles, masara, masara, dankali suna da yawan sitaci. Ana rushe sitaci zuwa sukari a cikin jikinmu kuma idan akwai tarin sukari mai yawa, ana adana shi azaman mai a cikin jiki. Don lebur cikiabinci mai sitaciGuji. Juya zuwa mafi koshin lafiya madadin biredi mai launin ruwan kasa da launin ruwan shinkafa.
Zauna ka ci abinci
Abincin ciye-ciye da abinci mai sauri yana sa ku ƙara nauyi. Idan kun ci abincin na dogon lokaci kuma kuna taunawa, yana tabbatar da ɓoyewar hormones na satiety kuma yana inganta ƙona mai.
Kada a yi amfani da Bisphenol A, wanda ke haifar da bayyanar kitsen ciki.
Bisphenol A(wani nau'i ne na kwayoyin halitta da aka samu ta hanyar haɗin kwayoyin phenol guda biyu da polycarbonate. A yau, yana taka rawa sosai wajen samar da kayan aiki irin su filastik, nailan, polyester da PVC) Yana kunna estrogen, wanda ke inganta ƙwayar ciki. . Kula da amfani da kayan ƙarfe ko gilashi maimakon kayan aikin filastik.
Jiki yana samar da cortisol da hormone wanda ke taimakawa wajen ƙara yawan kitsen ciki yayin lokutan damuwa. Yi ƙoƙarin doke damuwa. Don wannan, zaku iya gwada hanyoyin kamar yoga da motsa jiki.
Yi jadawalin barci
Barci yana da mahimmanci don kiyaye metabolism homeostasis. Rashin damuwa da rashin ingancin barci yana haifar da kiba kuma akasin haka. Rashin barci Yana ƙara yawan yunwa, juriya na insulin, da haɗarin tara kitse na visceral ko na ciki. Yi barci aƙalla sa'o'i 7 kowane dare.
tafiya
Mota ko sufurin jama'a yana rage nisa kuma yana ƙara mai. Fi son tafiya gajeriyar nisa. Kada ku yi amfani da mota don gajerun tafiye-tafiye, ɗauki matakan hawa maimakon lif.
Yi motsa jiki na ciki
Motsa jiki Nemo shi kuma ku yi shi kullum.
Yi motsa jiki mai tsanani a cikin gajeren lokaci
Motsa jiki a cikin gajerun zama akai-akai narkewar kitsen cikiyana ƙarfafawa. kamar yadda aka sani a guje; Yana sa kowace tsoka a cikin jiki aiki.
Wadanda suke so su rasa nauyi kuma suna da lebur ciki suna iya kula da saurin gudu tare da gajeren hutu na mintuna goma. Ga waɗanda ba su da ɗan lokaci, za su iya ɗaukar ɗan gajeren tafiya na mintuna 5 yayin hutun aiki.
Massage tare da mahimman mai
Man fetur masu mahimmanci irin su ruhun nana, chamomile, basil na taimakawa wajen rage kumburi da matsalolin narkewa. Don wannan dalili, ƙara digo na waɗannan mahimman mai zuwa man kayan lambu da kuma tausa cikin ciki.
Sanya riguna masu ɓoye cibiya
Tufafi na iya taimakawa wajen ɓoye kitsen ciki. Nisantar launuka masu duhu da ratsan kwance. Kuna iya zaɓar yadudduka masu sassauƙa da launuka masu haske.
Yi abubuwan sha na kanku
rasa mai ciki Yi amfani da ruwan 'ya'yan itace da kayan lambu don Daga 'ya'yan itatuwa, citrus, pear, cranberry; Farin kabeji, ja da farin kabeji, broccoli, Brussels sprouts hanzarta metabolism yayin bada makamashi.
A sha ruwan 'ya'yan itatuwa da kayan marmari a maimakon abubuwan sha da ba na dabi'a ba. nema abin sha wanda zai iya taimakawa wajen daidaita yankin ciki girke-girke;
Abin sha Mai Lalata Ciki
Wannan abin sha, wanda zan kwatanta, zai taimaka maka wajen aiwatar da fasalin yankin ciki. Godiya ga wannan abin sha, za ku yi yaƙi da kitsen da ke cikin yankin cikin ku cikin sauƙi, kuma za ku kawar da kumburin ku. Haka kuma, adadin kuzari da za ku samu ba su kai 300 ba.
Yogurt tare da blueberries yana taimakawa wajen ƙona kitsen cikin ciki saboda sinadarin calcium da furotin.
Abarba kuwa, tana taimakawa wajen narkewa ta hanyar wargaza sunadarin suna godiya ga sinadarin bromelain da ke cikinsa. Godiya ga wannan girke-girke, wanda ke da wadata a cikin fiber, za ku iya kawar da maƙarƙashiya da kuma cire ruwan da aka tattara a jikin ku.
Ciwon Ciki Mai Kwanciya
Calories: 283
Mai: 10.2 g
Cholesterol: 0 MG
Nauyin nauyi: 40.1 g
Sunadarai: 13.4 g
sodium: 65 MG
kayan
Cokali 3 na yogurt
1 tablespoons na almond man shanu
1/2 kofin blueberries
1/2 kofin abarba
1 kofin Kale
3/4 kofin ruwa
Shiri
– Mix dukkan sinadaran da ke cikin rondo har sai sun dakushe su sosai. An shirya abin shan ku.
– Sinadaran na hidima daya ne.
Me za a ci don Slim Abdomen?
Koren shayi
Koren shayi yana motsa jiki, yana hanzarta haɓaka metabolism kuma yana haɓaka kona mai. Wannan abin sha, wanda ke da tasiri mai tasiri akan asarar nauyi, yana da tasiri wajen cire gas.
Limon
daidaita cikin ciki A sha gilashin ruwan 'ya'yan itacen lemun tsami maimakon shan abubuwan shan carbonated mai yawan sukari.
Kaza
Lalata cikiHanya mafi kyau don cin furotin shine cin abinci. Ya kamata kaji mai ƙarancin kitse ya raka ku a abincin rana da abincin dare.
Kirfa
KirfaYa dace don hana ciwon sukari. An tabbatar da rage sha'awar zaki. Saboda haka lallashin cikiHakanan abinci ne mai kyau.
Kokwamba
Yana da girma a cikin ruwa kuma yana da ƙananan adadin kuzari. Ana iya fifita shi azaman aperitif a tsakanin abinci.
Yogurt
Ya ƙunshi bitamin B, furotin da alli, yogurt yana ɗaya daga cikin mafi kyawun abinci na probiotic. Kuna iya yin babban abun ciye-ciye tare da 'ya'yan itace masu ƙarancin kalori ko kokwamba.
kwai
Cin ƙwai don karin kumallo zai sa ku ƙoshi na tsawon lokaci kuma za ku rage cin abinci da rana. Ya ƙunshi ingancin amino acid da furotin. da kyau don baje ciki daidai.
Pisces
Godiya ga albarkatun mai omega 3 da abubuwan gina jiki, kifi yana taimakawa wajen rage ci da haɓaka metabolism. Kifi irin su salmon da tuna suna inganta ƙona kitse don asarar nauyi da kuma slimming a yankin ciki.
in pectin Yana da mai ƙona kitse na halitta kuma ta hanyar cin apples, kuna samun ƙarancin adadin kuzari.
Quinoa
Ya ƙunshi 11 g na furotin da 5 g na fiber a kowace kwano. wannan hatsi don karkatar da ciki abinci ne mai girma.
Abubuwan Da Ya Kamata Ka Gujewa Don Rasa Kitsen Ciki
Soyayyen dankali
Musamman yin soyayyen faransa da kuke ci tare da kitse mara kyau yana sauƙaƙe riƙe mai a cikin jiki saboda yawan kitsensa. Kamar yadda kuke tsammani, yawanci ana tattara waɗannan kitse a cikin ciki.
Gurasar abinci
Idan muka yi la'akari da man da sukari da kuma fulawa da ke cikin su, za mu ga cewa akwai dalilai da yawa na nesa.
Farin gari
Wadanda suke so su ceci kitsen ciki na iya zabar farin gari, wadanda suke so su narke na iya gwammace hatsi.
abubuwan sha masu zaki
Don lebur ciki Ka guji abubuwan sha masu sukari, carbonated da barasa.
mayonnaise
Mayonnaise, 80% na mai, abinci ne mai kyau don ƙara kitsen ciki. Ina tsammanin ku nisa.
Abincin gishiri
Na san chips ko popcorn suna da kyau sosai yayin kallon talabijin ko a fina-finai. Har ma kuna rasa tasirin abin da kuke kallo. Idan ka mai da shi al'ada, an ƙone ka. Kitsen cikinki zai yi miki murmushi.
Delicatessen kayayyakin
Kayayyakin Delicatessen irin su tsiran alade, tsiran alade da salami sun ƙunshi mai yawa kuma suna da adadin kuzari sosai. Maimakon waɗannan samfurori, waɗanda ba mu san yadda ake shirya su ba, za ku iya zaɓar abinci mai mahimmancin furotin kamar kaza da turkey.
Kayan zaki da kayan zaki
Suna da daɗi sosai, amma ba tare da ambaton cewa suna ƙara sukarin jinin ku ba.
Ice cream
Ba makawa don kwanakin zafi mai zafi, yana da dadi sosai a tsakaninmu. Amma kar a manta cewa an yi shi da sukari da kirim.
Motsin Ciki
Lokacin da kuke cin abinci, nauyin ku yana tafiya daga ko'ina daidai. Jiki bai ce "akwai wuce gona da iri a ciki, ina so in kona kitsen a wannan yanki".
Haka kuma kitse yana taruwa a ciki da kugu. A sama, mun tattauna hanyoyin da za a yi bakin ciki tare da abinci mai gina jiki. Amma waɗannan kadai ba su isa ba. Wasanni ya kamata su kasance a kan gaba a slimming yanki.
Taurin kai wanda baya tafiya da nauyin da kake rasa rasa mai cikiDomin rage kitse a wannan yanki, yana da amfani a kai a kai yin ƙungiyoyin pilates masu zuwa.
Ayyukan Gyaran Ciki
daga kafa
Hankali da daidaituwa suna da matukar mahimmanci ga wannan motsi. Da farko, sanya hannayenku a bayan kan ku a cikin wuri na kwance a bayanku.
Ɗaga ƙafafunku sama kuma ku ɗaga kan ku tare da tallafi daga hannayenku.
Yi ƙoƙarin daidaitawa a wannan matsayi na 5 seconds. Maimaita motsi sau 20.
Almakashi
Kwanta a bayanka a kan wani wuri mai wuya kuma ka ɗaga ƙafa ɗaya a cikin iska.
Ɗaga shi kamar yadda zai yiwu kuma ka riƙe shi da hannayenka.
Maimaita motsi sau 10, canza kafafu.
bugun gefe
Ka kwanta a gefenka akan ƙasa mai wuya.
Tsayawa baya madaidaiciya, shimfiɗa ɗayan ƙafafu ɗaya gwargwadon yadda za ku iya.
Maimaita motsi sau 10, canza kafafu.
Siren
Zauna kan ƙasa mai wuya tare da lanƙwasa ƙafafu zuwa gefe. Tsayawa baya madaidaiciya, sannu a hankali shimfiɗa ɗayan hannun ku kuma ɗaga shi sama.
Ya kamata a lanƙwasa hannunka a kan ka kuma ya kamata a lanƙwasa kugu.
Bayan zama a wannan matsayi na ƴan daƙiƙa, komawa zuwa ainihin yanayin ku. Maimaita motsi iri ɗaya da ɗayan hannun ku. Yi motsi sau 5.
Yay
Wannan aikin zai taimaka wajen yin aiki da kugu, kwatangwalo da kafafu. Ka kwanta a bayanka akan ƙasa mai wuya kuma ka lanƙwasa ƙafafu.
Yi ƙoƙarin ɗaga ƙirjin ku, kai da ƙafafu tare da tallafi daga hannayenku tare da maɓuɓɓugar ruwa da kuka sanya tsakanin kafafunku. Yi ƙoƙarin zama a wannan matsayi na daƙiƙa 20. Numfashi a hankali kuma komawa zuwa matsayinka na asali.
