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Photo: The Economic Time
လေ့ကျင့်ခန်းကို ဝမ်းဗိုက်ဦးစားပေးလေ့ကျင့်ခန်းတွေ ပြုလုပ်သင့်ပါတယ်။ ဗိုက်အဆီကျစေမယ့် လေ့ကျင့်ခန်းတွေထက် YOUTUBE က 7DAYS CHALLENGE လို လေ့ကျင့်ခန်းတွေကို သေချာလိုက်လုပ်တာက ပိုထိရောက်ပါတယ်။ ဒီလိုလေ့ကျင့်ခန်းတွေဟာ ကယ်လိုရီများစွာကို လောင်ကျွမ်းစေပြီး အဆီကျစေရုံသာမက ကျန်းမာရေးကိုလည်း ကောင်းမွန်စေပါတယ်။ ဒါ့ပြင် ပြေးတာနဲ့ ရေကူးတာတွေကိုပါ အချိန်ခြားပြီး လုပ်ပေးနိုင်ရင်တော့ ပိုကောင်းပါတယ်။ ဉပမာ – မနက်ပိုင်းမှာ 7DAYS CHALLENGE လို လေ့ကျင့်ခန်းတွေ ပြုလုပ်ပြီး ညနေပိုင်းမှာ ပြေးတာ ၊ ရေကူးတာတွေ ပြုလုပ်နိုင်ပါတယ်။
ကာဗိုဟိုက်ဒရိတ်လျှော့စားပါ
Photo: Fatherly
ဝမ်းဗိုက်တစ်ဝိုက်မှာရှိတဲ့ အဆီတွေကို ကျဖို့နဲ့ ခန္ဓာကိုယ်ရဲ့ ဇီဝကမ္မဖြစ်စဉ်တွေ ကောင်းမွန်စေဖို့အတွက် ကာဗိုဟိုက်ဒရိတ်လျှော့စားဖို့ လိုအပ်ပါတယ်။ ပေါင်မုန့်တွေ၊ ထမင်း ၊ ဆန်မုန့် နဲ့ ဆိုဒါတွေအစား ဟင်းသီးဟင်းရွက်နဲ့ အစေ့အဆန်တွေကို များများစားပေးပါ။
အဆီဓာတ်ကြွယ်ဝတဲ့ ငါးကို စားပေးပါ
Photo: Eat this
ဆယ်လ်မွန်ငါး၊ ဆာဒင်းငါး ၊ တူနာစတဲ့ အဆီများသောငါးတွေဟာ အရည်အသွေးမြင့် ပရိုတင်းတစ်မျိုးဖြစ်ပြီး အိုမီဂါ-3 အက်ဆစ်ဓာတ်တွေ ကြွယ်ဝစွာပါဝင်ပါတယ်။ တစ်ပတ်ကို နှစ်ပိုင်းကနေ သုံး ပိုင်းစားပေးခြင်းဖြင့် နှလုံးရောဂါလို ရောဂါများဖြစ်နိုင်ချေကို လျှော့ချနိုင်ပြီး ဗိုက်အဆီများကိုလည်း လောင်ကျွမ်းစေပါတယ်။လေ့လာမှုများအရ Omega-3 ဟာ ဝမ်းဗိုက်တစ်ဝိုက်က visceral fat တွေကို လျှော့ချပေးနိုင်စွမ်းရှိကြောင်း တွေ့ရှိရပါတယ်။
ပရိုတိန်း မြင့်မားတဲ့ နံနက်စာစားပါ
Photo: Calorie
ဒိန်ချဉ်၊ ပရိုတင်းဖျော်ရည်တွေ၊ ၊ မွှေထားသော ကြက်ဥကြော် ဒါမှမဟုတ် ဂျုံယာဂု၊ ကြက်ဥ၊ ငါး၊ ကြက်သား၊ ပဲ နဲ့ နို့ထွက်ပစ္စည်းများစတဲ့ ပရိုတင်းဓာတ်ပြည့်ဝတဲ့ အစားအစာတွေနဲ့ တစ်နေ့တာကို စတင်လိုက်ပါ။ မနက်ခင်းမှာ ပရိုတင်းဓာတ်ကို စားထားမယ်ဆိုရင် ဆာလောင်မှု ဝေဒနာ မရှိဘဲ နေ့လယ်စာမစားခင်အထိ ပြည့်ဝနေသလို ခံစားရပါလိမ့်မယ်။ ဒါ့ကြောင့် အစာတသွတ်သွတ် စားနေမိတာတွေကို ကြိုတင်ကာကွယ်ထားပြီးသားလည်း ဖြစ်သွားပါလိမ့်မယ်။
ရေလုံလောက်စွာသောက်ပါ
Photo: NRDC
ဝိတ်မချချင်ဘူးဆိုရင်တောင် ရေဓာတ်ရှိနေဖို့က ကျန်းမာရေးအတွက် အရေးကြီးပါတယ်။ တစ်နေ့ကို ရေ ၄ လီတာ ကနေ ၅ လီတာသောက်တာက ကယ်လိုရီပိုလောင်ကျွမ်းစေပါတယ်။ အစာမစားမီ ရေသောက်သုံးခြင်းဟာ အစာစားချင်စိတ်နဲ့ ကယ်လိုရီတွေ အမြောက်အများစားသုံးမိတာတွေကို လျော့နည်းစေပါတယ်။ သကြားနဲ့ ကယ်လိုရီဓာတ်များတဲ့ အခြားအဖျော်ယမကာတွေကိုလည်း ရှောင်ကြဉ်ရပါမယ်။
မနက်ခင်း ဘာမှမစားရသေးခင် သံပုရာသီးနဲ့ ရေနွေးပူပူသောက်တာက ခန္ဓာကိုယ်ရဲ့ ဇီဝကမ္မဖြစ်စဉ်နဲ့ အစာခြေစနစ်ကို ကောင်းမွန်စေပါတယ်။
ဆားစားသုံးမှုကို လျှော့ချပါ
Photo: The Indian Express
ဆားစားသုံးခြင်းက ရေဓာတ်ကို ထိန်းသိမ်းပေးပြီး ဗိုက်ကို ဖောင်းလာစေပါတယ်။ အသင့်စားအစားအစာတွေမှာ ဆား၊ သကြား နဲ့ ကျန်းမာရေးနဲ့ မညီညွတ်တဲ့ အဆီတွေ ပါဝင်နေတာကြောင့် အသင့်စားအစားအစာတွေနဲ့ သွားရည်စာတွေကို ရှောင်ကြဉ်တာက အကောင်းဆုံးပါပဲ။
အမျှင်ဓာတ်ကြွယ်ဝသော အစားအစာတွေကို စားသုံးပါ
Photo: Health Guide
ပရိုတင်းဓာတ်တွေလိုပဲ အမျှင်ဓာတ်တွေဟာ အဆာခံနိုင်ပြီး ပြည့်ဝတဲ့ ခံစားချက်ကို ပေးစွမ်းနိုင်တာကြောင့် ခန္ဓာကိုယ်အတွက် မလိုအပ်တဲ့ နောက်ထပ် ကယ်လိုရီအပိုတွေကို မစားဖြစ်တော့အောင် တားဆီးပေးနိုင်ပါတယ်။ ဝမ်းကိုလည်း ပုံမှန်သွားစေတဲ့ အတွက် အမျှင်ဓာတ်ပြည့်ဝတဲ့ အစားအစာတွေကို ရွေးချယ်စားသုံးတာက အူလမ်းကြောင်းအတွက်ကော ဝမ်းဗိုက်အတွက်ပါ ကောင်းမွန်စေပါတယ်။
ဖော်ပြပေးထားတဲ့အတိုင်း နေ့စဉ် နေထိုင်ပြုမူသွားမယ်ဆိုရင်တော့ အမြန်ဆုံး ဗိုက်ထဲက အဆီတွေ ကျသွားစေနိုင်မှာ သေချာပါတယ်။
ref:the jakarta post.com
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