Samun damar cire tufafin hunturu mai kauri yanci ne, amma siket, gajeren wando da sutturar wanka suna da alaƙa da cewa suna fallasa ƙananan jikin, wanda ba koyaushe yake gabatar da siffar da muke so ba. Bi wannan shirya sautin kafafu wannan bazara.
Yi aikin motsa jiki na zuciya don rage kitse a kafa. Hawan keke, gudu da igiyar tsalle sune suka kona mafi yawan adadin kuzari, don haka idan kanaso sakamakon ya zo da sauri, yakamata ka zabi daya daga cikinsu kuma kayi aiki dashi tsakanin sau 3 zuwa 5 a sati a cikin zama na mintina 60.
Yi ƙarfin horo sau biyu a mako suna mai da hankali kan cinyoyin ciki da na waje, hamst, da gindi. Zai taimake ka ka bayyana tsokokin ƙafarka yayin da kake cire ƙarin ƙwayoyin mai a kusa da kai tare da cardio.
Ku ci furotin da hadadden carbohydrates don karin kumallo maimakon sugars da kuma ingantaccen carbohydrates. Protein zai samar da kuzari don zaman zuciyar ku na safiyar yau kuma zai taimaka muku wajen gina tsoka, yayin da ƙwayoyin carbohydrates masu haɗari zasu ci gaba da wannan kuzarin kuma su kosar da ku. Har zuwa sauran ranakun, ku ci wani abu kowane hoursan awanni kaɗan don hana shan barasa saboda yunwa. Kawai ka tabbata ba ka wuce adadin kuzari 150 a lokaci guda kuma zaɓi abinci mai cike da furotin da fiber. Abincin mai lafiya da daidaito yana da mahimmanci don sautin ƙafafunku.
Sha ruwa maimakon soda, ruwan ‘ya’yan itace da sauran abubuwan sha mai dadi. Toari da kiyaye muku ruwa, zai taimaka muku samun ƙafafu masu nauyi tunda yana ba da adadin kuzari. Kiyaye H2O kusan kowace rana, musamman yayin cin abinci. Cike kan ruwa da wuri zai inganta sarrafa sashi.