Yadda ake samun ja na kitsen ciki na? Ta yaya zan kawar da babban ciki? Kuma a kawar da jita-jita a cikin mako guda

Kitsen ciki da mai ciki yana da ban haushi sosai.
Musamman da yake ba kawai yana shafar kamannin mu na waje ba amma yana shafar lafiyar mutum gaba ɗaya.
Nemo dalilai na tara kitse a kusa da ciki, da kuma hanyoyin da za a kawar da shi har abada da samun adadi mai kyau.

Ta yaya zan kawar da jita-jita da sauri?

Domin kawar da cikin, ya zama dole a fara sanin musabbabin matsalar domin a samu saukin kawar da shi har abada.
To mene ne dalilan tarin kitse a yankin ciki?

1. Abubuwan Halittu Abubuwan Halittu na iya shafar ikon jiki na tara kitse a kusa da yankin ciki, amma zuwa kadan
   Inda Jaridar Natural Genetics ta buga wani bincike da Jami'ar Kings a Biritaniya ta gudanar wanda ya tabbatar da cewa abubuwan da ke haifar da kwayoyin halitta sun shafi kashi 9,7% na muhimman hanyoyin da ake bukata na jiki, yayin da sauran kashi ke shafar abinci da rayuwar mutum.
2. Rashin daidaituwa a cikin cin abinci a ko'ina cikin yini, kamar yadda yawancin mu, saboda yanayin aiki ko nazarin, ba mu da takamaiman abinci.
3. Cin abinci na farko kafin kwanciya barci, saboda rashin aikin jiki lokacin barci, wanda ke haifar da tarin kitse a cikin jiki, musamman a kusa da kugu.
4. Rashin shan isasshen ruwa tsawon yini.
   Abin da ke haifar da raguwar yawan kitsen mai a cikin jiki, kamar yadda ruwa shine farkon kuma mafi mahimmanci a cikin tafiyar matakai na konewa.
5. Dogaro da abinci mai sauri wanda ya ƙunshi adadi mai yawa na mai da sinadarin hydrogenated da adadin kuzari waɗanda suka zarce buƙatar jiki.
6. Rashin samun isasshen hutawa ko barcin ɗan lokaci, wanda ke shafar metabolism a cikin jiki, don haka yawan ƙonewar mai yana raguwa a hankali.
7. Damuwar tunani, wanda hakan ke haifar da samar da hormone cortisol a cikin jiki, wanda ke rage yawan ƙona kitse.

Ta yaya zan kawar da rumen da sauri a cikin mintuna 15?

Maganin farko don kawar da wannan matsalar shine motsa jiki na akalla mintuna 15 a rana.
Idan za ku iya zuwa dakin motsa jiki na sa'o'i biyu ko uku a mako yana da kyau, kuma idan ba ku da isasshen lokaci don haka, za ku iya amfani da waɗannan motsa jiki kuma ku yi su a gida kowace rana.

Anan akwai 3 mafi inganci atisayen gida don kawar da jita-jita.

• motsa jiki na numfashi, kuma mafi kyawun lokacin ciyar da wannan motsa jiki shine safiya kuma zaka iya maimaita sau biyu ko uku a rana.
• Tsaya tsaye ko zama a daidai matsayi.
• Numfashi sosai ta hancinka, tabbatar da cewa ciki da ƙirjinka sun cika.
  Jira aƙalla daƙiƙa 10 ko tsawon lokacin da za ku iya, sannan ku fitar da numfashi a hankali ta bakinki.

Yi ƙoƙarin ƙarfafa tsokoki na ciki da kyau yayin da kuke fitar da numfashi.
Yi maimaita motsa jiki aƙalla sau 3 ko na minti 10.

• Tafiya ko motsa jiki mara motsi, saboda wannan motsa jiki yana taimakawa wajen kawar da ciki da kuma ƙarfafa tsokoki na kugu.
• Ka kwanta akan cikinka, sannan ka huta akan gwiwar hannu da kan yatsu, tare da yatsun hannaye.
  Numfashi daidai kuma ka riƙe aƙalla minti ɗaya.
• A karo na biyu, jingina a kan yatsun kafa da tafin hannu, kuma ci gaba da minti daya kuma, tare da numfashi akai-akai.
• Ci gaba da canzawa tsakanin hanyoyin biyu na akalla mintuna biyar kowace rana.
• Ayyukan ciki na iya zama ɗaya daga cikin motsa jiki mafi wahala, amma sun fi tasiri wajen kawar da jita-jita.
• Ka kwanta a bayanka kuma ka ninka hannayenka a bayan wuyanka.
  Ɗaga ƙafafunku a kusurwar digiri 90, sannan ku canza ƙafafun dama da hagu akai-akai.
• Tabbatar yin numfashi daidai ta hanci.
  Rike na tsawon mintuna biyar.

Ta yaya zan kawar da jita-jita ba tare da rasa nauyi ba?

Tara kitse a kugu ba lallai ba ne yana nufin kun yi kiba, don haka ba kwa buƙatar bin abinci mai tsauri, amma kawai muna buƙatar gyara wasu halaye na yau da kullun marasa kyau.

• Bi daidaitaccen abinci wanda ke iyakance adadin da lokacin abinci a cikin yini.
• Kada ku daina cin abinci mai kyau, haɗaɗɗen karin kumallo, kamar yadda bincike ya nuna cewa cin abinci mai lafiyayyen karin kumallo cikin sa'a ɗaya da farkawa yana ninka daidaitattun adadin kuzari.
• A guji shan carbonated da abubuwan sha, musamman da yamma.
• Rage cin abinci mai arzikin carbohydrates, kamar shinkafa da farin burodi.
• A sha aƙalla manyan gilashin ruwa 10 a tsawon yini, musamman sa'a ɗaya bayan cin abinci.
• A tabbatar a sha kofi na lemo mai dumi mara dadi ba tare da dadewa ba.
  Yana taimakawa wajen narkar da kitse da kyau.
• Samun sa'o'i 7 ko 8 na ci gaba da yin barci kowace rana.

Ta yaya zan kawar da babban ciki?

Girman ciki na daya daga cikin matsalolin da ke addabar mata da yawa, musamman bayan haihuwa, domin uwa tana matukar sha’awar komawa cikin lafiyarta, wanda ta saba da ita kafin daukar ciki, musamman ma da yake yana da dan wahalar bin abinci mai tsauri a lokacin. lokacin haihuwa ko shayarwa.

Akwai maɓallai guda huɗu don rasa kitsen ciki ko wuce gona da iri ta hanyar lafiya:

1. Bi lafiyayyan, hadedde tsarin abinci.
2. Kada kayi ƙoƙarin ci gaba da cin abinci mai tsanani don rasa nauyi; Kuna buƙatar ingantaccen abinci mai gina jiki don maido da lafiyar ku kuma rama ƙarancin abubuwan gina jiki, musamman baƙin ƙarfe da calcium.
   Don haka dole ne ku ci ƙananan abinci 6 masu lafiya kowace rana.
3. Dole ne ku sha aƙalla lita 3 na ruwa tsawon yini.
4. Koyaushe ku tuna shan gilashin ruwa aƙalla kowane kwata ko rabin sa'a.
   Yayin da ake nisantar abubuwan sha masu dauke da sinadarin Caffeine, domin yana rasa danshin da yake bukata a wannan lokacin.
5. Gwada gwargwadon iko don samun isasshen barci, aƙalla awanni 6 a tsaye.
   Yana iya zama da wahala saboda sabon jariri amma kuna iya neman taimako ga mijinki ko mahaifiyarki.
6. Yin wasanni ya zama dole.
   Ba ya buƙatar ƙoƙari mai yawa ko lokaci mai tsawo, amma mintuna ne kawai a kowace rana don tada yawan zafin mai a jiki.
   Kuna iya amfani da darussan da aka ambata a cikin sakin layi na baya, ko kuma dogara da tafiya yau da kullun na tsawon lokacin da bai gaza mintuna 30 a kowace rana ba.

Ta yaya zan kawar da rumen da ganye?

Akwai wasu ganyen da masana abinci suka ba da shawarar don kawar da kitsen ciki.
Ga biyar daga cikin mafi kyawun waɗannan ganye:

• Ginger:
  Yana taimakawa wajen jin ƙoshi, yana kuma inganta ƙona kitse kuma yana taimakawa wajen haɓaka jini, amma a kiyayi cin ginger mai yawa don kar a ji ƙwannafi.
  A sha kofuna biyu ko uku kawai a cikin yini.
• Koren shayi:
  Koren shayi yana dauke da adadi mai kyau na maganin kafeyin da polyphenols waɗanda ke taimakawa haɓaka metabolism.
  Hakanan tushen tushen bitamin B ne da antioxidants.
  Hakanan yana taimakawa wajen magance hawan jini da hana hawan jini.
• Cinnamon:
  Cinnamon yana daya daga cikin shahararrun ganyayen da ake amfani da su wajen ƙona kitse.
  Cinnamon yana ƙunshe da ƙananan adadin kuzari, amma yana ɗauke da adadi mai yawa na manganese, calcium da baƙin ƙarfe.
• Sage:
  Cin sagebrush akai-akai na tsawon watanni 3 yana taimakawa wajen sarrafa matakan cholesterol da glucose a cikin jini.
  Sagebrush yana taimakawa haɓakawa da haɓaka aikin ƙwaƙwalwar ajiya.
  Duk da haka, ya kamata a kula da marasa lafiya da hawan jini lokacin cin abinci na sagebrush, saboda yana iya haifar da hawan jini.
• latency:
  Ya zama ruwan dare a gare mu mu yi amfani da shi kawai azaman kayan yaji, amma ana iya ƙara shi cikin menu na abubuwan sha.
  Bugu da ƙari, yana ƙunshe da matakan baƙin ƙarfe, magnesium, phosphorous, calcium, potassium, zinc, bitamin C da folic acid.
  Cumin yana daya daga cikin mafi kyau kuma mafi kyawun tushen tushen fatty acid.

Ta yaya zan kawar da jita-jita a cikin mako guda?

Kuna ganin wannan lokacin ya isa a kawar da kitsen da ya dauki watanni ko ma shekaru yana tarawa?
Tabbas ba haka bane, kuma wannan ba yana nufin ba za mu iya kawar da jita-jita ba, amma dole ne mu nemi gaskiya a cikin manufofinmu.

Akwai wasu dalilai ko kura-kurai da wasu ke faxawa a kai su kawo matsala ko kuma su daina qona kitse a ciki, kuma mafi yawansu shi ne cin abinci mara kiba!!
Bincike na baya-bayan nan ya nuna cewa cin abinci mai yawan kitse na taimakawa wajen kawar da kitsen ciki da kashi 30% idan aka kwatanta da rashin cin mai.
Ana samun wadannan kitse a cikin 'ya'yan itatuwa irin su avocado, mai irin su zaitun, da kuma cikin goro iri-iri.

Shin kun san cewa kuna da maƙiyi na ɓoye wanda ke taimakawa wajen samun kashi 70% na kitsen ciki da kugu?
Abincin soda, sabanin abin da aka sani game da soda abinci wanda kawai ya ƙunshi soda da maganin kafeyin, ƙananan kaso na kayan zaki na wucin gadi waɗanda abincin soda ya ƙunshi yana ƙara jin yunwa, kuma yana cutar da ƙwayoyin cuta masu amfani da ke cikin tsarin narkewa, yana haifar da rashin daidaituwa a cikin tsarin narkewa, aiki na gastrointestinal tract.
Hakanan yana daya daga cikin manyan abubuwan haɗari don tafiyar matakai na rayuwa.

Ta yaya zan kawar da jita-jita na dindindin?

Dakatar da waɗannan halaye masu lalata don kawar da kitsen ciki har abada.

• Ku ci abinci mai gishiri
  Inda gishiri ke aiki don riƙe ruwa da ruwaye a cikin jiki.
  Kasancewar yawancin sodium a cikin jini na iya haifar da rashin daidaituwa a cikin ma'auni da ma'auni na hormones a cikin jiki, wanda ke haifar da rashin daidaituwa a wasu daga cikin mahimman hanyoyin jiki, ciki har da metabolism.
• Ku ci abinci daya a rana
  Kuna iya tunanin cewa wannan dabi'a tana taimaka muku rage nauyi, amma kun yi kuskure kwata-kwata, saboda wannan dabi'ar ta kusan sa jiki ya daina ƙona kitse.
• Rashin kula da cin furotin, musamman furotin na dabba, da'awar cewa yana dauke da yawan kitse.
  Amma wannan babban kuskure ne, saboda sunadaran suna taimakawa wajen kona kitse mai yawa a cikin jiki don kunna tsokoki.
  Protein kuma yana taimakawa rage yawan kitsen jiki da kashi 50%.
  Don haka gwada samun furotin
  Daga tushen kayan lambu ko nama mara kitse.
• Me ya sa ba ku fi son cin ganyayyaki masu duhu ba?!
  Wannan nau'in kayan lambu na musamman ya ƙunshi adadi mai yawa na magnesium.
  Magnesium yana shiga cikin matakai masu mahimmanci fiye da 300 waɗanda ke faruwa a cikin jiki.
  Don haka rashin wani sinadari kamar magnesium na iya shafar metabolism ɗin ku.
• Jaridar Daily Mail ta kasar Britaniya ta buga wani bincike da aka gudanar kan kimanin mutane 5300 a baya-bayan nan, wanda ya tabbatar da cewa masu shan taba na iya kara kiba musamman a ciki da kugu.

Domin kawar da ciki har abada, daina da'awar cewa kitsen ciki yana da taurin kai kuma ku dage wajen cimma burin ku da samun siffar da ta dace.