*HANYOYIN KÀRIYA KO RAGE KIBA* 2⃣

*DAGA ZAUREN KIWON LAFIYA🚑🚑*    *HANYOYIN KÀRIYA KO RAGE KIBA*  2⃣        Kamar yadda nasha fada rage kiba abune babba, aiki ne jajur ba rana daya kawai ake ana rage kiba ba kuma wani abu dayake da rudu ga kiba shine dayawa irin magungunna rage kiba da akesha sunada hadari, hadarin shine dayawa sai anrage kibar kuma daga baya sai akara yin wata wadda tafi ta baya muni sosai. Duka duka de koda za ayi amfani da magani dole, amma akwai abubuwa dasuka fi maganin tasiri sune chanjin dabi'ar mutum, kulada abinci dakuma kyakykyawan tsarin rayuwar mutum ta yau da kullum

♦-Protein, idan akazo maganar rage kiba sinadarin protein sarkine, idan mutum yana tauna protein to yana kona calories dasuke jikinsa ne wanda munsani sune suke haifarda kiba, saboda haka cin protein sosai zai taimaka wajen kashe calories 80-100 a rana kuma cin protein zairage ma mutum cin abinci sosai saboda cika ciki

♦ Misali cikin sauki arika breakfast da protein kamar kwai zaisa a wuni ba a nemi abinci ba

♦ -Arika amfani da snacks da za a iya yi a gida maimakon wadanda za aje asaya misali gasu carrots, fruits, dasu nuts nan

♦-A kiyaye cin abincin gwangwani ko na roba irinde abincin shagunan nan na yan gayu

 ♦-Arika takaita shan suger, a ka'ida mutum anaso yayi amfani da suger cokali karami 15 to idan muka lura muna shan fiyeda haka ta hanyar sha da cin abubuwa masu suger to inaga muna kuma zuba suger a cikin wasu abubuwa damuke sha, karmu manta suger na daya daga cikin abinda ke kawo mamu kibar, cancer, ciwon suger, ciwon zuciya

♦-Shan coffee marar suger, mutane dayawa suna shan coffee dayawa da tunanin ko fatan inganta lafiyarsu, shan coffee din yanada tasiri sosai akan kona calories dakuma kara samun karfi musamman caffeinated coffee saboda yana kara metabolism dakashi 3-11 % sannan yana rage yawan gada kamuwa da diabetes 2 saboda tana share kusan kashi 23-50%na suger, black coffee ma yana tasiri saboda bayada suger

♦-Arika shan ruwa sosai, shan ruwa adadin 0.5 litre watau 17oz zaikara yawan calories da jiki zaikona daga 24%-36% cikin hour daya da shanshi, shan ruwa kafin cin abinci musamman ga masu tsakaitan shekaru dakuma tsofaffi na rage yawan calories da mutum zaici a rana. Wadannan drinks din sunada hadari ga lafiya sosai, ga yara suna kara kashi 60% na abinda yakesa yara kiba da diabetes. Sannan kada mu manta kwalwa mu batayi ko ba ayimata register da calories ba daga karshe zaikare ga dukwani abu da akaci

♦ -Arage amfani da liquid calories, kamar su lemukan kwalba dana roba, fruits juices masu zaki dayawa, enargy drinks, chocolate dasu sweet

♦-A takaita amfani da refined carbs, sune kamar farar shinkafa, farin bread, soda pastries, snacks, sweet, breakfast cereals dakuma kara suger ga abinsha ko ci

♦ -Amfani da green tea amma marar suger

♦-Yawan amfani da fruits da vegetables, kamarsu cruciferous, lean beef, da chicken breast, tafasasshen potatoes, tuna, green leafy, avocado, apples cider vinegar dasauran su

 ♦-Arika amfani da karamin plates saboda mutane zasuyi amfani da katon plates suzuba abinci dayawa amma su zasu ganshi kadan kinda kato ne plates din

♦-Arika cin abinci a hankali ana taunawa sosai, maimakon saurin cin abinci

♦ -A maye man girki da man kwakwa

♦-Amfani da chili pepper da jalapenos a cikin girki kokuma amfani da supplements dinsu na taimaka wa sosai

♦ -Arika samun isasshen bacci sosai

♦-Arika wanke baki da man wanke baki bayan anci kowane abinci

♦-Motsa jiki sosai

♦ -Lemon, ko arika cin lemun fata goma a rana kokuma arika amfani da juices din lemun misali kamar asamu cokali ukku karami na ruwan lemu ahada da cokali daya karami na Zuma, sai cokali daya karami na black pepper powder, sai azubasu cikin cup daya na ruwa amma glass cup arika sha duk safiya kafin breakfast harwata ukku. Gargadi arika cire yayan lemu dana apples saboda sunada guba a cikinsu.

 Sannan gawasu abubuwa daza a iya hadawa a gida suma sunada tasiri sosai wajen rage kiba da tumbi

♦-Apple cider vinegar, asamu cokali biyu kanana ammafa a tabbatar mai kyau ne, a zuba cikin ruwa cup daya na glass asha kullum dasafe inson samune kafin breakfast kokuma za a iya samun cokali daya karami na ruwan lemu da daya karami na apple cider vinegar ahada cikin ruwa cup daya na asha kullum dasafe ammafa shi apples cider vinegar kada adade anashan shi

♦Akwai su ganyen aloe vera dasu cucumber da Cinnamon duk ana anfani dasu wajen rage kiba da tumbi, fatan Allah yasa adace amin *.✍ DR SHUAIBU MB*