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Gaggawa tafiya zuwa oxygenate jikinka
Ba mai sha'awar jogging ba ko dakin motsa jiki? Don haka, tafiya! Yana da manufa don dawowa cikin motsi, share kanka da oxygenating jikinka. Wannan shine lokacin da ya dace don farawa. Zabi wuri mai natsuwa kuma sanya sneakers masu dadi. Muna ba da shawarar minti talatin na tafiya cikin gaggautuwa kowace rana. Amma, ba sauƙin tsayawa ba, musamman a farkon. Ku tafi da saurin ku, na farko sau ɗaya a mako, kuna tafiya cikin jin daɗi, sannan ƙara taki. A kullum, zai fi dacewa a ɗauki matakan hawa maimakon lif, barin mota don yin ƙananan ayyuka… kuma ku tafi da ƙafa. Kyakkyawan motsawa: pedometer ko munduwa da aka haɗa wanda ke ƙididdige matakan, nisan tafiya har ma da adadin adadin kuzari da aka kashe.
Detox rage cin abinci: manufa domin kawar da gubobi
Detox shine babban yanayin. Manufofin: tsarkake jikin da gubobi da aka tara da sake samun kuzari. Ta hanyar cin abinci masu motsa ayyukan kawarwa. Wasu suna ba da shawarar maganin detox na ƴan kwanaki: "Yana da amfani bayan cin abinci mai yawa don sake daidaita abincin ku, in ji Dokta Laurence Levy-Dutel, masanin ilimin endocrinologist da nutritionist, amma me ya sa ba za ku yi amfani da waɗannan shawarwari na detox a kullum ba?" ” Hanyar mai sauƙi ce: sha isashen don haɓaka koda da fitar da guba. Mafi qarancin lita 1,5 kowace rana, madadin ruwa, koren shayi, ruwan 'ya'yan itace ... Don "unclog" hanta da kuma hana shi daga ajiyar mai, fare a kan 'ya'yan itatuwa da kayan lambu tare da diuretic Properties: abarba, innabi, seleri, artichoke, bishiyar asparagus, black radish ... Fall ga abinci low a mai da kuma rage su. sugars. Amma ba azumi ba, zai iya bata jiki sannan kuma ka yi kasadar cin komai. Ra'ayoyi don kayan lambu na asali da ruwan 'ya'yan itace: "Kyakkyawan jin daɗi", ed. Larousse, € 8,90.
Sarrafa numfashin ku don yaƙar damuwa
Numfashi yana da alaƙa da motsin zuciyarmu. Idan akwai damuwa, numfashi ya zama gajere. Sarrafa numfashin ku shine tushen dabarun shakatawa, yana taimakawa rage damuwa da rage damuwa. Yi numfashi mai zurfi a cikin hanci yayin da kuke busa cikin ku kamar balloon, sannan ku yi numfashi a hankali ta bakinki. Yi numfashin ciki 4 ko 5 kamar haka. A cikin 'yan mintoci kaɗan, lokacin ku ne. Don yin sau da yawa kamar yadda ya kamata a cikin rana. A zahiri, RespiRelax app don saukewa kyauta akan wayoyinku, don sarrafa numfashin ku da kyau godiya ga ƙaramin motsa jiki.
Dukan hatsi don samun kuzari
Dukan hatsi sune manyan dukiya a kan farantin karfe. Quinoa, alkama, bulgur, shinkafa, sha'ir suna da wadata a cikin carbohydrates don makamashi da kuma cikin sunadaran kayan lambu don kula da tsokoki. Har ila yau, sun ƙunshi ƙarin fiber da abubuwan gina jiki - bitamin E, B, magnesium, zinc, da dai sauransu - fiye da hatsi mai ladabi. Suna da ƙarfin satiating mafi girma kuma suna da taimako mai kyau don guje wa sha'awar sha'awa. Ba tare da "cikakke cikakke", sanya su a menu sau ɗaya a rana: gurasa, kukis, taliya, zaɓin ba ya rasa. Fara da samfuran da aka kammala don kada ku fusata cikin ku da yawa kuma zaɓi su zai fi dacewa a cikin nau'in halitta.
Barci da kyau don kasancewa cikin tsari mai kyau
Shin ko kun san sirrin tauraro na samun siffa? Don barci! Barci mai natsuwa yana sake farfado da sel, yana daidaita yanayi, yana motsa tsarin garkuwar jiki… 6 ko 8 na bacci, duk ya dogara ne akan tsawon lokacin da jikin ku ke buƙatar murmurewa. Kada ku yi zafi a cikin ɗakin kwana - 19 ° C - kuma ku kwanta a lokaci-lokaci, ku guje wa abubuwan motsa jiki (kofi, shayi, caffeinated sodas) bayan 16 na yamma, kada ku yi motsa jiki a cikin maraice.