Dafarko dai anaso amarya tagama raba katin gayyatar bikinta, duk wata zirga-zirga kafin sati daya na karshen bikin ta gama da ita, domin anaso amarya ta natsu ta kuma sa a ranta ibada zataje, kunsan kuma ibada sai andage ankuma jajurce.

Yana daga aikin dalilin dayasa idan amarya ta fara jiki ba’aso ta dinga fita shine zafin rana da kuma dauda zata iya lalata gyaran jikin, sai kuma kanshin dazakiyi, domin fita a wannan kwanakin zai sa tashiga hakkin jama’a bare kuma baida kyau mace ta fita alhali tana kamshi mai Jan hankali.

Kayan hadin da ake bukata domin wannan gyaran jiki sune:

Kayan hadin

• Kur-kur
• Madara
• Nescafe
• Spa salt
• Lalle
• Garin ridi
• Man zaitun
• Madarar turare
• Kokumba
• Alobera
• Lemun tsami
• Farin ruwan kwai
• Turaren wuta na jiki

Yadda ake hadawa

Zaki samu kaya masu duhu koma kisamu zani da bes Wanda dashi zaki dunga anfani har kigama, sannan ki samu roba me murfi guda ukku.

Matakan da za’abi

1) Rana ta farko zuwa rana tahudu

2) Rana ta biyar zuwa randa za’a kaiki

(1)

• Rana ta farko zuwa rana ta hudu kisamu alobera

• Yar karma, sai ki Dan yanka kadan da kokumba itama kadan ki markada su amma kada kisa ruwa sai ki juye a roba guda daya ki Dan rufe kadan, sai ki dauko ki shafe jikinki da shi sannan ki sa bes, shi wannan kullum zaki dunga hadawa.

Sai kuma kidauko roba ki zuba lalle, garin ridi da man zaitun kidama sai ki ajeshi ya hade, idan ya hade sai ki dauko ki shafe dukkanin jikinki ko ina kibarshi tsawon minti shabiyar, sannan sai ki jika jikinki da ruwan dumi ki dauko spa salt kidan zuba a hannu sai ki dunga durje koina da koina, tun anan zakiji iska mai dadi na shiga jikinki, sai kiyi wanka da sabulu mai kamshi kifito. Kina fitowa kafin ki goge ruwan sai ki shafa madarar turare ta sandal a koina, kiyta mai-mai ta wan nan hadin har na tsawon kwana hudu.

(2)

• Rana ta biyar zuwa randa za’a kaiki; kisamu roba ki hada madara, Nescape, kur-kur, ruwan kwai da lemun tsami ki hadasu wuri guda ki motsasu sosai har sai sun hade, sai ki diba ki shafa ma fuskarki sannan ki zuba madarar turare aciki ki motsa sosai suhade jikinsu, sai ki dauko hadin ki shafa a jikinki koina, sai ki daura zani kibarshi tsawon minti talatin.

Idan ya bushe sai ki dauko turaren wutannan ki zuba ki dauko kujera ki zauna sai ki rufe jikinki da Abu me kauri yadda turaren zai ratsa ko ina a jikinki har sai kinji kin fara gumi.

Sai ki fito kiyi wanka da sabulu mai kamshi, ki shafa hadin humra me hadin kamshi, sai ki kuma zuba turaren wutar ki kuma shiga sai kinji ya ratsaki sannan zaki tash, haka zaki tayi har randa za’a kaiki.

Karanta:

Abubuwa guda 5 dake sa tsawon gashi

Abinci guda 10 Wanda Suke Sa Lafiyar Gashi, Fata da Akaifa

 Abubuwan da ke Gyara Fata tayi Laushi da Sheki

Wasu daga cikin Halayen da ke Taimakawa 

Cin Abinci mai Lafiya

: Sanya jikinka da abinci mai gina jiki wanda ke ba da mahimman bitamin, ma’adanai, furotin, carbohydrates, da mai mai lafiya. Mayar da hankali kan daidaitaccen abinci mai wadata a cikin ‘ya’yan itatuwa, kayan marmari, sunadaran gina jiki, dukan hatsi, da mai mai lafiya kamar avocados, goro, da iri. Iyakance sarrafa abinci, abun ciye-ciye masu zaki, da yawan cin abinci mai tsafta da kitse mai kitse.

Yawan Shan  Ruwa:

Sha isasshen ruwa a cikin yini don kasancewa cikin ruwa da tallafawa lafiyar gaba ɗaya. Ruwa yana taimakawa wajen daidaita zafin jiki, yana taimakawa narkewar abinci, yana fitar da gubobi, kuma yana sa fata ta yi rawar jiki da ƙoshi. Nufin aƙalla gilashin ruwa 8 a kowace rana, kuma daidaita abubuwan sha bisa matakin aiki, yanayi, da buƙatun mutum.

Yawan Samun Hutu

Ba da fifikon ingantaccen barci don ba da damar jikinka ya huta, gyara, da sake farfadowa.Yawan yin  barci na sa’o’i 7-9 a kowane dare don tallafawa lafiyar gaba ɗaya da inganta lafiyar fata.

Haɗa ayyukan rage damuwa a cikin abubuwan yau da kullun, kamar tunani, motsa jiki mai zurfi, ko yoga, don haɓaka shakatawa da rage matakan cortisol, wanda zai iya cutar da lafiyar jiki da lafiyar fata mara kyau.

Ta hanyar haɗa waɗannan halaye na salon rayuwa a cikin ayyukan yau da kullun, zaku iya cimma lafiyar jiki da fata mai haske, dacewa da haske gabaɗaya.