Lokacin da muke bikin ranar haihuwarmu, jikinmu zai fara canzawa kuma kwayoyinmu suna shiga matakai da yawa, a wannan yanayin, idan muka kai 50 jikinmu zai fara zuwa rage jinkirin motsa jiki kuma yana da wuya a rasa nauyi.
Idan kuna neman hanyar rage nauyi kuma kun kusan 50, tabbas kun lura da hakan ya fi wuya ku cimma burin ku.
Azumi lokaci-lokaci da tsari na iya zama mai matukar tasiri don rage nauyi da zarar mun wuce shingen ɗan shekaru 50. Ya kamata kuma a kasance tare da motsa jiki da isasshen hutu.
Rage nauyi koyaushe yana yiwuwa, ba tare da la'akari da shekarunmu ba, duk da haka, ya danganta da matakin da muke yana iya zama mafi rikitarwa a gare mu. Yana da matukar mahimmanci a cika shekaru 50 a cikin mafi koshin lafiya, saboda haka, yana da mahimmanci a inganta halaye na rayuwa don jiki yayi aiki sosai.
Don ku sami lafiyar ƙarfe kuma ku rasa ƙarin kilo, bi shawarwarinmu da shawarwarinmu don cimma shi.
Manyan nasihu don rasa nauyi a cikin shekaru 50
Daga shekara 50 jikinmu zai fara fuskantar jerin canje-canje wadanda suka shafi aikinsa. Ofirƙirar wasu homonin suna raguwa da sirara kuma wasu buƙatun abinci mai gina jiki sun ɓace. Ka tuna fa, cewa bukatun jikinmu suna canzawa.
Intakeara amfani da furotin
Sunadarai suna da matukar mahimmanci ga tsokoki, kuma a wannan matakin, yawan tsoka yana ɗayan bangarorin da ke damuwa. Wannan yana haifar da raguwa cikin ƙimar rayuwa ta asali, wanda ke da tasiri kan daidaita kuzari., rage yawan amfani da kalori.
Don hana ƙwayar tsoka ragewa, yana da mahimmanci don tabbatar da haɓakar furotin mai yawa. Domin an nuna cewa shan mafi yawan furotin zai iya hana wasu cututtukan cututtuka irin su sarcopenia.
Kodayake dole ne mu nanata cewa bawai kawai sunadarai ne masu mahimmanci ba, amma har da kara yawan amino acid, ko Omega 3 yana da tasiri idan ya zo ga dakatar da gina jiki kuma ta haka ne kiyaye tsoka.
Yi girki a gida kuma a bar wadanda aka sarrafa
Dole ne mu kasance da ɗabi'ar cin abinci mai kyau kuma saboda wannan, yana da sauƙi don rage ba da taimako ga gidajen abinci da abincin da aka shirya. Dukkanin masana'antun masana'antu waɗanda za mu iya guje wa abin da muka ci nasara.
Cin abinci a waje koyaushe yana sanya mana ƙiba fiye da yadda za mu ci a gida. Domin a lokuta da yawa bamu san dukkan abubuwan da suke dafa abinci dashi ba, ana iya amfani dasu ƙananan kitsen mai, ingantaccen carbohydrates da sugars marasa buƙata.
Saboda wannan dalili, yana da kyau koyaushe a zaɓi sabbin kaya masu ƙimar darajar abinci mai gina jiki. Dole ne kayan lambu su kasance koyaushe. Kuma ya kamata mu sami sunadarai kafin kifi, ba nama ba.
Lokacin shirya shirye-shiryenku a gida, zaɓi hanyoyin girki mafi lafiya, kamar tafasa, dafa, gasa, ko soya shi da ɗan mai. Guji ƙarin nauyin mai, tunda zai zama rashin lafiya idan aka ci soyayyen abinci da yawa a mako.
Dole ne ku barci da kyau don rasa nauyi
Barci yana da mahimmanci, A cikin dare da lokacin da muke barci, jikinmu yana gyara kansa daga duk ɓarnar da muka shaA waccan lokacin, samarda sinadarin jikin mutum ya daidaita kuma kayan jikin sun warke.
Rashin samun isasshen bacci na iya shafar ci abinci da fitowar abinci washegari. Don haka mummunan hutu yana ɗaukar haɗari mafi girma ga lafiyar tunda yana haifar da ƙima.
Don inganta ingancin bacci, yana da mahimmanci don bambanta wasu halaye, canza su don inganta lafiyarmu.
Guji sukari bayan 50
Sugar na da matukar cutarwa a kowane zamani, amma, daya daga cikin mahimman abubuwan da zasu hana kiba shine samun yawan sukari a jikin mu. Wannan shine dalilin da ya sa, muke la'akari da shi mafi kyawun shawara, guji sukari bayan 50.
Yana da mahimmanci mu guji yawan amfani da sukari a cikin abincinmu, Haka ne, akwai shaidar cewa suna kara barazanar kamuwa da ciwon sukari da kiba.
Wani lamari na musamman shine na 'ya'yan itace, fructose da aka samo a cikin kayan sa, kodayake natsuwa a kowane yanki yana da ƙasa ƙwarai kuma hakan bai kamata ya damu damu ba. Dole ne mu tuna cewa 'ya'yan itacen ma suna daidaita jikin mu tunda yana daidaita yadda ake cin abinci a cikin hanji.
Motsa jiki a kai a kai
Motsa jiki da kiyaye rayuwa mai aiki bayan 50 na da mahimmanci don rage nauyin jiki. Motsa jiki yana da mahimmanci don tabbatar da kyakkyawan yanayin yanayin jikin.
Idan ba mu yi motsa jiki ba, za mu iya yin rayuwa ta nutsuwa kuma hakan ba zai zama da kyau ga lafiyarmu ba. Motsa jiki yana tabbatar mana da kyakkyawan yanayin tsarin jiki. Ba tare da kula da wannan yanayin ba, zai yi matukar wahala a cimma ingancin aikin jiki.
Arfin aiki yana jinkirta asarar tsoka, don haka guje wa matsalar tsari. Bugu da ƙari, yana da mahimmanci a gabatar da motsa jiki mai motsa jiki a kowane mako.. Da wannan ne muke samun zuciyar aiki.
Azumi lokaci-lokaci
Azumin tsaka-tsakin yana cikin yanayi, suna rage juriya ta insulin, tare da hana ciwon sukari da kiba. Idan aka tashi da kyau, yana iya zama hanya mai tasiri don rage adadin adadin kuzari da ake sha a kowane mako, kuma kuzarin kuzarin ya zama mara daidaituwa.
Kodayake akwai wasu iyakoki dangane da azumi, amma yawancin mutane na iya cin gajiyar su. Yana da mahimmanci don gabatar da yarjejeniya mai kyau wacce zata ba su damar aiwatarwa ba tare da yunwa ko haifar da damuwa ba.
Rage nauyi bayan 50
Zai yuwu a rage kiba idan ka wuce shekaru 50Kodayake mutane da yawa sun yi imanin cewa ba zai yiwu ba, tabbas yana iya yiwuwa, kodayake ba sauki kamar yadda muke faɗa ba.
Dole ne kawai mu kula da halayenmu, mu haɗa da waɗanda suka fi lafiya kuma mu guji waɗanda ba su da lafiya sosai. Don haka a guji soyayyen abinci, wadatattun kitse, sugars marasa buƙata kuma amfani da mafi kyaun kayan haɗin girki na gida.
Gwada kada ku kasala kuma kuyi yawo, keke ko iyo idan wannan shine abin da kuka fi so. Abu mai mahimmanci ba shi da yawa tsarin abinci mai tsauri amma wasu jagororin cin abinci mai kyau da motsa jiki hade da hutawa mai kyau.