Ichebara echiche na-ezighi ezi na ah?ike na-ab?kar? ihe ?j?? kar?a ihe ?ma. Ma ? b? nkwenkwe na-eme ka ? d?kwuo mma ma ? b? na-ebuli ibu ga-eme ka ? buru ibu, ngh?tahie nd? a nwere ike ibute mmer? ah? ma gbochie ?ganihu na mgbaru ?s? ah?ike. ? d? mkpa ? ga-eji ?d? mma na-eche echiche ma mara ihe, na-eburu n'uche mkpa na oke.

Nd? na-ar? ?r? ogologo oge nwere ike ?ba uru kar?a

? b?gh? mgbe niile ka ? d? mkpa iji kwatuo onwe g? na njedebe iji nweta ezigbo mgbat? ah?. Oge na-etinye oge na treadmill ma ? b? na-ebuli ibu nwere ike ibute eriri akwara ma ? b? na-ebelata mmer? ah?. ? d?kwa mkpa ?t?le ?d? na ngwa ngwa d? mma, d?ka nd? a nwekwara ike iso kpata mmer? ah? nke mmer? ah?. Kama, nwaa ikeli ihe omume g? n'etiti kadio, agaghar?, na nguzogide na-eguzogide iji mee ka nd? otu akwara niile lekwas? anya n'?d? g?. Nke a nwere ike inye aka gbochie mmer? ah? ma mee ka ? r?p?ta ihe bara uru.

Ah?h? ad?gh? uru agagh? ad?

A na-ejikar? ihe mgbu, a na-ejikar? uru "na-agba nd? mmad? ume ?kwanye onwe ha n'oge ?r? ha. ? b? ezie na ? d? mkpa ?manye onwe g? ikpe mgbe ?f?d?, na-eme ?t?t? ugboro nwere ike ibute mmer? ah? na igbochi ar?m?r? g?. N'ezie, ? na-eme ka onwe g? sie ike nwere ike ibute ?r?a na-akpata ?gba aghara, nke nwere ike imet?ta ike g? ka ? gbakee, ?n?d? g?, na nd? ?z? ji al?so ?r?a ?g?. ? nwekwara ike igbochi ?ra g? d? ka mmega ah? d? oke elu nwere ike ? nweta usoro ?j? ah?.

?m?m? ihe lekwas?r? anya na nd? na-eme egwuregwu ?m? akw?kw? ch?p?tara na nd? na-emek? ihe nd? na-enye an? ?r? ngwa ngwa na mmer? ah? d? nro ma e jiri ya t?nyere nd? ji nway?? nway?? wuo ihe mgbaru ?s? ha ma nwee ike igbochi mmer? ah?. Ihe kacha mma b? iji nway? na-ar? ?r? maka ebumnuche g? kama ?nwa ime ihe niile ozugbo.

D?kwuo protein iri nri ma belata ab?ba na carb oriri

Nri nke na-elekwas? anya na protein mgbe ? na-ebelata carbohydrates na ab?ba nwere ike ?gagh? ar? ?r?. ? b? ezie na ? d? mkpa izere iwere carbohydrates na ab?ba juru eju, protein ab?gh? ihe ngw?ta zuru oke ma ? b? nkwa maka ?belata oke ibu. N'ezie, na-eri ezigbo protein ?t?t? nwere ike ime ka ? nwekwuo ?r?a obi na oke ibu.

?t?t? carnivares na-enweta protein kwa ?b?ch? na-enwegh? mkpa ?dabere na ?ma jijiji ma ? b? mgbakwunye. N'ozuzu, inwe ounces 2-3 protein protein kwa nri zuru ezu iji mee ka ah? d?r?.

?n?d? ah? ike agbaala nd? mmad? ume ka ha zere carbs na ab?ba kpamkpam, na-ekwu na ? ga-ebute ?nw? ibu. Agbanyegh?, carbohydrates na-enye ike ma b?r?kwa ihe bara uru mman?. ? b?gh? carbs niile na-ekep?ta nha anya, yab? na ? d? mkpa ibute carbs d? mgbagwoju anya d? ka mkp?r? osisi, agwa, na osikapa agba aja aja.

? d?kwa mkpa ?g?nye ab?ba d? mma na nri g?, d?ka ab?ba polyunsaturated na moonsaturated ab?ba, nke d? mkpa maka ?r? ?b?r?. Kama ?gbaso nri na-ad?chagh? obere, na-agbaghakwa ab?ba d? mma site na isi iyi egwu d? ka mman? oliv, mman? oliv, na nri nd? ?z? d? elu na Omega-3 ab?ba acids d? elu.

Iwelite ibu ga-eme ka ? buru ibu

Otu ihe na-ezighi ezi na-ezighi ezi banyere ?z?z? ?z?z? b? na ? ga-eme ka ? buru ibu na akwara. ? b? ezie na ? b? eziokwu na ibuli elu nwere ike inyere g? aka ?kwado akwara, ? b?gh? nkwa. N'ezie, maka ?m? nwany? kachas?, Hormonal ihe na-egbochi mmepe nke nnukwu akwara. Kama izere ime njem, ? d? mkpa itinye ya n'?r? d? iche iche na-abawanye uru ah?ike, njik? siri ike, metabolism d? mma, ma nwekwuo ike na ume. At?la egwu ibuli ibu - ? gagh? eme ka ? buru ibu ma ? b?r? na nke ah? b? ihe mgbaru ?s? g? ka ? b?r? ?z?z? na at?mat? nri.

Ah?h?a na-ere ?k?: belata ab?ba af? naan??

? gagh? ekwe omume ?nwe oke ab?ba na mpaghara ak?wap?tara nke ah? site na mmega ah? na-elekwas? anya na mpaghara ah?. D?ka ?m?maat?, ime crunnes agagh? ere ab?ba na abs g?. ? d?kwa mkpa iburu n'obi na af? a na-ata ata ga-ah? naan? ma ? b?r? na ab?ba an? ah? g? niile d? ala. ? b? ezie na mmega ah? d? iche iche d? ka crunches na plants nwere ike inweta uru maka ike akwara, ha anagh? eketa ihe na-egbu egbu na mpaghara ab?ba n'otu mpaghara. Iji belata ab?ba n'ak?k? ? b?la nke ah? g?, ? d? mkpa ilekwas? anya na oke ibu site na njik?ta nke mmega ah? na nri d? mma.

Kadio ab?gh? naan? ?z? ga-efu

? b? ezie na ? b? eziokwu na kadio nwere ike ?b? ngwa?r? bara uru maka ab?ba na-ere ?k?, ? b?gh? naan? ma ? b? ihe kachas? mkpa na nnukwu ab?ba na-aga nke ?ma. N'ezie, nyocha egosila na ?z?z? na-egbochi nri d? irè maka oke ibu ma melite ihe mejup?tara ah?. Mmemme ?z?z? onwe any? na mgbat? ah? West West nke West enyerela ?t?t? nd? otu aka r?p?ta ezigbo ihe omume ?d?nala. Kama nke ah?, any? na-elekwas? anya n'?z? ziri ezi nke g?nyere nri kwes?r? ekwes?, ?z?z? na-eguzogide na ?r? kwa ?b?ch? na ?z?z? siri ike na nkw?si ike mgbe o kwes?r? ekwes?. Cheta na onye obula di iche na ihe maka otu onye n'enweghi ike ime ozo. Ya mere, ? d? mkpa ?ch?ta ?z? ahaziri ahazi maka g?.

? ga-az? kwa ?b?ch? iji nweta ihe mgbaru ?s? g?

?z?z? na mgbat? ah? kwa ?b?ch? nwere ike ? gagh? ad? mkpa maka imezu ebumnuche g?. ?b?nad? nd? egwuregwu na-eme egwuregwu, nd? amaara maka usoro ?z?z? ha siri ike, na-ewe ?b?ch? iji kwe ka akwara ha gbakee. Mgbe any? na-emega ah?, any? na-agbaji an? ah? an? ah?, ah? any? ch?r? oge idozi ma wughachi an? ah? a ka ? sie ike. Kama ?dabere na ?d? mmega ah? nd? ?z? na usoro ? na-eme n'oge niile, d?ka ije, na-aga, na-egwuri egwu na ?m? g? na ogige. ?r? nd? a nwere ike inye ?d? ?z?z? "nke enwegh? at? nwere ike inwe mmet?ta d? mma na ah?ike g? na-enwegh? ibubata ah? g?.

# At?mat? ?z?z? ?b?ch? 7 ? gagh? agbaghara!