Bude jerin sakonni kan yadda ake kaucewa bugun jini, na lissafo kadan daga cikin manyan abubuwan da za mu iya sarrafawa. Yanzu zan muku karin bayani game da kowannensu. Kuma zan so farawa da nauyin da ya wuce kima.
Lokacin da muke tunanin samun siriri, babban mai karfafa gwiwa shine yawanci burin muyi kyau. Da wuya muyi tunanin cewa yin kiba babban haɗari ne ga lafiyarmu, musamman ga tsarin zuciya da jijiyoyin jini. Wannan shine dalilin da ya sa riƙe nauyin jiki mafi kyau shine ɗayan mahimman abubuwan cikin rigakafin bugun jini.
Poundsarin fam ɗin da muke ɗauka koyaushe “tare” tare da mu yana ƙaruwa a kan tsarin jijiyoyin jini. Menene wannan zai haifar? Hawan jini, ciwon suga da yawan cholesterol sune musabbabin bugun jini. Kuma yayin da kake neman rasa nauyi, ka sami ƙarfin gwiwa da ra'ayin cewa koda ƙaramin asara mai nauyi - 5-10% - zai taimaka rage hawan jini da sauran abubuwan bugun jini.
Ni ba mai goyan bayan abinci bane kuma na gamsu da cewa dole ne a kiyaye nauyin lafiya koyaushe, kuma don wannan kuna buƙatar cin abinci daidai, motsawa, samun isasshen bacci. Ba abin wahala bane idan kun gabatar da wasu halaye a cikin rayuwar ku ta yau da kullun.
Guji ƙarin sukari da bazuwar kalori. Latte a kan hanya zuwa aiki, sandar abinci kamar abin ciye -ciye, jakar ruwan 'ya'yan itace a cikin motar - waɗannan duk bazuwar kalori ne wanda ya mamaye duk ƙoƙarin rage nauyi. Yi watsi da su don son koren shayi, koko, chicory, smoothies na kayan lambu, kuma zaku iya wartsakar da kanku tsakanin abinci tare da kwayoyi, berries, busasshen 'ya'yan itace. Zaɓi daga waɗannan zaɓuɓɓukan abincin ƙoshin lafiya.
Motsa kai a kai. Babu shakka, kuna buƙatar motsa jiki don rasa nauyi. Amma ko kuna gudanar da gudu a cikin wurin shakatawa a yau ko a'a, yi duk abin da zai ɗauka don samun fa'ida daga ranarku. Kuna iya yin hakan koda kuwa kuna aiki a ofishi: ga wasu dabaru kan yadda ake yin sa. Yi ƙoƙari kada ku zauna na dogon lokaci: Na sami kyawawan dalilai na tashi daga kujera kowane sa'a na a ƙalla 'yan mintoci kaɗan.
Samun barci sosai. Akwai dalilai da yawa don samun isasshen bacci. Kuma, da alama, ba wanda zai hana kanka bacci! Kuma idan kuna rage nauyi ko kuma son kiyaye nauyinku mafi kyau, ingantaccen bacci mai lafiya kawai ya zama dole: ba zai ba da damar jiki ya murmure kawai ba (ta hanyar, ƙarin fam kuma suna tafiya cikin barci), amma kuma yana kiyaye ku daga kwadayin kayan zaqi da bunshu. Bayan duk wannan, idan baku sami isasshen bacci ba, baku da isasshen kuzari - kuma kai tsaye kuna isa ga carbs masu sauri don sake cika wadatar su. Amma saboda suna da sauri, wanda ke haifar da tsalle kaɗan da faɗuwa cikin matakan sukari, amma ba ta ƙoshin lafiya ba. Don haka kuna jin yunwa kuma.
Morearin yawan abinci. Abincin da ba a sarrafa ba ('ya'yan itatuwa, kayan marmari, hatsi cikakke) suna cike da bitamin, ma'adanai, da fiber. Ana narkar da su sannu a hankali, suna ba ku jin daɗin cikewa.