Gaskiya ne cewa ana ganin mutane masu siraran sihiri da wasu siffofin da aka fi dacewa da su. Sabili da haka, inda yawanci aka lura cewa muna samun nauyi ko kuma rage nauyi da farko shine akan fuskarmu. Don haka a yau zamu gano jerin matakai masu sauki zuwa kiba fuska da sauri.
Ta wannan hanyar, za mu sami tagomashi da yawa. Don kitse fuska za mu iya zaɓar hanyoyi da yawa. Daga cikinsu ciyarwa da bin a jerin motsa jiki nufin wannan bangare suna da mahimmanci. Saboda haka, ba za ku iya rasa duk shawarar da muke muku ba.
Yadda ake kitso fuskarka da abinci
Kamar yadda muka sani, abinci koyaushe yana da mahimmanci don kula da kanmu, samun nauyi ko rashi. Domin lokacin da muke magana game da samun mai, hakan baya nufin bata kamar abinci mai sauri, soyayyen abinci ko kayan zaki. Amma don haɗa jerin abinci mai ƙoshin lafiya wanda ke taimaka mana cikin aikin mu. Muna buƙatar fuskarmu don samun wannan ƙarar da muke so kuma. Saboda haka zamu iya gabatarwa carbohydrates, ko da yaushe lafiya. Muna komawa zuwa shinkafa ko taliya, ba tare da manta dankali ba. Amma ban da wannan, dole ne mu gabatar da avocado a cikin abincinmu a kowace rana, gelatin, dintsi na goro da kaza tare da fata. Farawa daga wannan, yanzu zamu iya yin menu na al'ada: Salati tare da avocado, biye da piecesan ofan kaji tare da shinkafa kuma, don kayan zaki, jelly. Shin wannan ba kyakkyawan ra'ayi bane?
Motsa jiki don kitse fuska
Dole ne mu motsa jiki da kunci da muƙamuƙi. Sabili da haka, don ɗanɗan fara na farkon, dole ne mu ɗauki adadin iska mai kyau, kumbura fitar da kunci kamar zasu fashe. Riƙe kimanin dakika 30. Zaka iya ci gaba da numfashi ta hancin ka, amma a wannan lokacin zaka ɗan tura iska kamar kana son fita, ka fita. Sannan zaku sake shi, ɗauki wasu numfashi na al'ada kuma sake maimaitawa.
Motsa jiki mai zuwa shima yayi kama. Tunda za mu numfasa mu rufe bakunanmu da kyau. Yanzu, zamu yi wasa da shi, wato, mikewa da kankan da kunci kamar dai da gaske mun busa numfashinmu, amma a'a. Hakanan zaka iya hutawa na secondsan daƙiƙu kuma yi maimaitawa da yawa. A ƙarshe, zamu iya sauya puffing fitar da kunci. Kamar dai muna da alewa a cikin bakinmu kuma muna wucewa daga wannan gefe zuwa wancan. Daidai ɗaya amma kawai tare da iska da kuma fitar da kumatu da kyau. Idan kun dan dan dage, kowace rana, cikin kankanin lokaci zaku ga sakamakon.
Ara samar da cortisol
Muna buƙatar haɓaka samar da cortisol don kitse fuska. Cortisol shine hormone wanda zai taimaka wa jiki don barin damuwa da kuma tsarin garkuwar jiki yayi aiki daidai. Haka kuma zai taimaka kumburi na duka mai da sunadarai da carbohydrates. Matakan Cortisol na iya bambanta saboda za su haɓaka da motsa jiki. Yana da mahimmanci koyaushe kiyaye shi, tunda idan muna da shi da yawa zamu rasa yawan tsoka kuma idan muna da shi ƙasa da ƙasa, to zai bar mu da alamun bayyanar cututtuka kamar gajiya da rauni mai girma. Kyakkyawan daidaito a jikinmu zai taimaka mana lokacin da muke son cimma wata manufa madaidaiciya kamar kiba da fuska, a wannan yanayin.
Ba da ruwa sosai
Kodayake kuna iya tunanin cewa ruwa ne na kawar da gubobi kuma rage nauyi, Ba lallai ba ne koyaushe ku gan shi da wannan ra'ayin. Muna buƙatar ko da yaushe mu kasance da ruwa sosai. Jikinmu yana buƙatar ruwa don dacewar aiki. Don haka, ba yana nufin cewa ta yawan shan giya, fuskarka za ta yi ƙiba, amma yana nufin cewa idan muka sauka gare shi, komai zai yi sauƙi. Aiwatar da waɗannan matakan duka kuma ku more sabon fuska cikin ƙanƙanin lokaci.