Me yasa hips ke rasa alheri? Ba wai kawai don nauyin ya fita daga sarrafawa ba. Rashin zubar da jini mara kyau shine sau da yawa mai laifi ga "breeches": yana haifar da stagnation na ruwa da edema, kuma suna shafar girman cinya kamar yadda kitsen jiki yake. Irin wannan tasirin yana faruwa ne ta hanyar cin gishiri mai yawa, wanda ke da wuyar daidaitawa saboda gishiri yana shiga jikin mu a cikin sigar sirri, yana ɓoye a cikin samfuran da aka gama.
Bugu da ƙari, abin da ke haifar da cinya mai nauyi shine carbohydrates "mai sauri" tare da babban glycemic index, wanda ke ɗaukar ɗan lokaci kaɗan don juyawa cikin mai da daidaitawa a wuraren da ke da matsala: alawa, burodi, sodas, inabi.
Abokanmu a cikin yaƙin cinyar siririyar cinya su ne kayan lambu da hatsi (tushen fiber mai mahimmanci), kayan kiwo (tushen furotin da ƙwayoyin cuta masu amfani ga narkewa) da nama mara kyau wanda har ma za ku iya ci don abincin dare. Kuma maƙiyanmu su ne kayan zaki waɗanda a sauƙaƙe su zama masu kitse, gishiri, wanda ke hana microcirculation da haifar da kumburi, da kuma barasa, wanda ke damun yanayin jijiyoyin jini kuma ita kanta tana da adadin kuzari sosai.
Yana da wahala ka canza dabi'arka ta cin abinci sau daya, don haka muke baka shawara abincin mako-mako don cinya, wanda da farko zaka iya amfani dashi sau daya a wata. Abu ne mai sauƙi: kun sauya menu na ranar 1 tare da menu na 2, kuma ranar Lahadi kuna hutawa daga abincin.
1 rana
- Fresh 'ya'yan itace
- 70 g ƙananan cuku gida tare da 1 tsp. kayan lambu mai da 1 tbsp. l. sabbin ganye, babu gishiri
- Kofin muesli marar daɗi tare da madara
- Yanki gurasar hatsi tare da 1 tsp. jam ko tanadi
- Tea (baƙi ko kore; azaman zaɓi - jiko na ganye)
- Gilashin 1 na kefir 1% mai ko 1 yogurt na halitta
- Fresh kayan lambu (marasa iyaka) tare da 1 tsp man kayan lambu kuma tare da ƙaramin gishiri ƙanana
- 2 tsp. l tafasa buckwheat ko sha'ir lu'u -lu'u
- 1 gilashin ruwa (tebur ko ma'adinai, har yanzu)
- 1 'ya'yan itace sabo
- Gilashin 1 na kefir 1% mai ko 1 yogurt na halitta
- 100 g na dafaffen naman sa ko ƙirjin kaza (a madadin - 150 g na kifin da aka gasa, dafa ko soyayye ba tare da mai ba)
- 1 kofin salatin kore tare da 1 tsp. man kayan lambu kuma tare da karamin gishiri kadan
- Shayi ko ruwan tebur ba tare da gas ba
2 rana
- Fresh 'ya'yan itace
- 1 kwai mai jaka tare da digo na mustard
- Kofin oatmeal a madara
- Yanki gurasar hatsi tare da 1 tsp. jam ko tanadi
- Tea (baƙi ko kore; azaman zaɓi - jiko na ganye)
- 1 babban apple
- 2 kofuna waɗanda kore salatin tare da 2 tbsp. l. yoghurt marar dadi ko kirim mai tsami mai ƙananan kitse da ɗan gishiri kaɗan
- 2 tsp. l tafasa buckwheat ko sha'ir lu'u -lu'u
- 1 gilashin ruwa (tebur ko ma'adinai, har yanzu)
- 1 'ya'yan itace sabo
- Gilashin 1 na kefir 1% mai ko 1 yogurt na halitta
- 150 g na cuku gida tare da 2 tbsp. l. kefir
- 1 kofin yankakken sabo kayan lambu tare da 1 tsp. man kayan lambu kuma tare da karamin gishiri kadan
- Shayi ko ruwan tebur ba tare da gas ba
Measuresarin matakan
Movementarin motsi! Tabbas, ba kowane motsa jiki yake dacewa ba: tafiya, yoga, pilates, jogging, ko kuma duk wata rawar rawa mai ƙarfin gaske, kamar su Irish, flamenco ko lindy hop, sun fi dacewa.
Tausa cinyoyinku a kullun don taimaka musu su kawar da matsalar ruwa: ya fi dacewa a yi haka tare da burushin tausa na musamman tare da dumi-dumi, ko kawai a kan busassun fata. Motsi madauwari daga gwiwa zuwa ciki na tsawon minti biyar - sannan kuma shawa mai banbanci.