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Mutane da yawa suna tunanin cewa za a iya yin kugu kawai tare da abinci mai gina jiki da motsa jiki. Haka ne, za su iya taimakawa wajen rage yawan kitsen jikin ku, amma kawar da mai a wuraren da ke da wuyar isa ya fi wuya. Tushen kitse a cikin ciki yana samuwa saboda dalilai da yawa: kauri daga cikin kitse na subcutaneous, matakin hormones, rabon alpha zuwa masu karɓar beta, da raunin tsoka. Mu kalli abin da ke haifar da tara kitse a kugu da yadda ake kawar da shi.
Yawan yawan kitsen subcutaneous
Babban dalilin babban ciki shine yawan kitsen jiki. Rage yawan kitse na subcutaneous, wanda ya fi dacewa saboda daidaitaccen abinci a cikin ƙarancin kalori, zai taimaka wajen magance matsalar.
Abincin ku yakamata ya dace da sigogi masu zuwa:
- Isasshen 15-20% ƙarancin kalori;
- Kyakkyawan rabo na BJU: 30/25/45 ko 30/30/40 (duba cewa an rufe mahimman buƙatun ku na sunadarai, fats, carbohydrates);
- isasshen adadin ruwa;
- Isasshen fiber.
Duk da haka, cin abinci zai iya taimaka maka zubar da waɗannan karin fam daga dukan jikinka, ba kawai cikin ciki ba. Ana buƙatar tsarin haɗin kai zuwa ciki (calorizer). Rashin calorie da ma'aunin BJU sune tushe. Idan ba tare da wannan ba, duk wani yunƙuri na rage girman kugu ba zai yi nasara ba.
Matakan hormone
Wasu hormones na iya zama alhakin sanya kitse a yankin kugu. Musamman, cortisol shine hormone damuwa. Idan kuna rayuwa cikin damuwa akai-akai, tabbas kuna samar da cortisol da yawa. Wannan hormone yana motsa lipoprotein lipase, wani enzyme wanda ke sa ƙwayoyin kitse su adana mai a cikin kansu. Kitsen ciki yana da yawa visceral kuma yana gida ga masu karɓar glucocorticoid. Yawan damuwa a cikin rayuwar ku, yawancin cortisol da kitsen ciki. Jiki yana jinkirin rabuwa da wannan kitsen kuma kawai idan yanayin yanayin tunanin mutum ya daidaita.
Mai adawa da cortisol shine testosterone - yana tsoma baki tare da lipoprotein lipase, amma idan akwai damuwa mai yawa a rayuwa, da ƙananan testosterone, to, ba zai iya tsoma baki tare da kitsen mai ba. Idan kai mutum ne mai babban ciki, kana buƙatar daidaita abincinka, koyi yadda za a sarrafa damuwa, da kuma ganin likitan endocrinologist don duba matakan testosterone.
A cikin jikin mace, antagonist na cortisol shine estrogen. Don haka, a cikin mata da yawa, ana samun kitse ne musamman akan cinyoyinsu. A cikin mata masu ƙananan matakan estrogen, ana rarraba mai a cikin jiki tare da girmamawa a kan kugu. Idan matakan estrogen sun ragu, to, ciki yana girma. Saboda haka, adadi yakan ɗauki siffar "apple" bayan shekaru 30 kuma tare da farkon menopause. Yawancin 'yan mata da yawa suna kawo kansu ga rushewar hormonal tare da abinci mai ƙarancin kalori. Suna iya fuskantar matsalar babban ciki da wuri. Idan kuna da kumburin ciki da yanayin haila mara kyau, kuna buƙatar ganin likitan endocrinologist don bincika matakan hormone na jima'i.
Saboda haka, duka jinsin suna buƙatar sarrafa damuwa, koyi shakatawa da kuma amsa daidai ga matsaloli don kawar da kitsen ciki.
Abubuwan da ke cikin Alpha da beta
Ana samun masu karɓar alpha da beta na ƙwayoyin kitse a cikin nau'i daban-daban a cikin jiki. Inda akwai siraran kitse, ana samun yawan masu karɓar beta, kuma inda aka fi mai, akwai alfa. Masu karɓar Alpha suna rage ƙona kitse, yayin da masu karɓar beta, akasin haka, suna hanzarta shi. Alal misali, kun riga kun rasa nauyi mai yawa, amma mai ya kasance a cikin yankunan matsala, dalilin wannan ya ta'allaka ne a nan. Matsakaicin masu karɓa na alpha da beta sun haɓaka ta hanyar juyin halitta - ba za a iya canza shi ba, amma yana yiwuwa a ƙara yawan ayyukan masu karɓar beta da rage ayyukan alpha.
Horon tazara mai ƙarfi na azumi zai taimaka. Wannan na iya zama HIIT akan injin cardio ko motsa jiki ta tsawon nauyi. Aikin motsa jiki ya kamata ya kasance a cikin minti 20, inda 30 seconds shine tsawon lokaci mai tsanani, kuma 60 seconds shine tsawon lokacin hutawa mai aiki. Misali, zaku canza tseren dakika 30 da tseren dakika 60 ko tsalle tsalle na dakika 30 da sakan 60 suna gudana a wurin. Akwai irin wannan tazarar 7-10.
Wasu karin kayan wasan motsa jiki don asarar nauyi, wanda ya ƙunshi ɗaya ko fiye da aka gyara: maganin kafeyin ko guarana, koren shayi na shayi, berberine ko yohimbine, wanda ke shafar metabolism na alpha da beta receptors, zai ba da sakamako mai kyau tare da wannan hanya. Amma ga cututtukan zuciya da tasoshin jini, kari tare da maganin kafeyin da HIIT an hana su. Ya kamata ku tuntubi likitan ku kafin fara kowane motsa jiki na yau da kullun.
Lura cewa hanyar ta dace da mutane masu siririn. Idan kana da yawan kitsen mai, to sai ka fara rage shi ta amfani da hanyoyin gargajiya, kuma idan rashin daidaituwa na hormonal - gyara shi tare da endocrinologist.
Sautin tsoka mai mahimmanci
Ayyukan tsokoki masu mahimmanci shine don samar da kwanciyar hankali ga kashin baya, kwatangwalo, da ƙashin ƙugu. Waɗannan su ne dubura, ɓarna da tsokoki na ciki, tsokoki na gluteal, tsokoki na cinya. Kwararren da aka horar da shi yana guje wa matsalolin baya da yawa, yana inganta matsayi, kuma yana taimakawa wajen tallafawa ciki. Mafi sauƙi na motsa jiki shine katako, katako na gefe, gada gluteal. Ba sa buƙatar kowane kayan aiki na musamman.
Don rage kewayen kugu, horar da tsokoki masu juyawa tare da motsa jiki na motsa jiki zai taimaka.
Motsa jiki "vacuum"
- Yi dogon numfashi ta hanci.
- Fitar da bakinka. Yayin da kuke fitar da numfashi, yi ƙoƙarin kawar da duk iskar da ke cikin huhu.
- Ja cikin cikin ku gwargwadon yiwuwa don ya zama kamar ya shiga ƙarƙashin haƙarƙarin.
- Riƙe wannan matsayi na 10-20 seconds (idan dai za ku iya).
- Shaka, shakatawa tsokoki, kuma maimaita motsa jiki sau 6-10.
Dabarar vacuum ta hanyoyi da yawa tana kama da motsa jiki na sassauƙa. Motsa jiki yana matse ciki kuma yana rage kugu (calorizator). Kuna iya yin injin motsa jiki yayin da kuke tsaye, zaune, kwance a baya, tsaye akan kowane huɗu. Matsayin da kuke sarrafa tsotse cikin cikin ku gaba ɗaya shine mafi dacewa da ku.
Yarda da duk yanayin zai taimaka maka samun siffar da kuma kawar da kitsen ciki.