Njuchi, makamaka mkati mwawo, ndi malo ovuta kwa amayi ambiri. Anthu ambiri amawona mafuta osakondweretsa m'maderawa ndikuyesera kupirira nawo mothandizidwa ndi masewera olimbitsa thupi. Njirayi ili ndi mbewu yamtengo wapatali, koma imaphonya mfundo zofunika kwambiri. Ganizirani momwe mungachotsere mafuta mkati mwa ntchafu.
Kodi kuchotsa mafuta mkati mwa ntchafu?
Mafuta amagawanika amagawidwa m'thupi la munthu m'maderawa komanso mofanana ndi momwe zimayambira mthupi mwawo. Choncho, amayi ena amavutika ndi makwinya, pamene ena amavutika ndi m'chiuno. Mpaka pano, zatsimikiziridwa kuti sikutheka kutentha mafuta m'deralo - mulimonsemo mukhoza kuchepa mofanana, malinga ndi malo a chirengedwe. Choncho, pofuna kuchotsa mafuta kuchokera mkati mwa ntchafu, zochitazo sizingagwire ntchito: ziyenera kuti ziphatikizidwe ndi zakudya zoyenera , zomwe zidzakokera chiwerengero chonse ndi kusintha malo ovuta.
Zakudya zoperewera
Pofuna kuthana ndi mafuta ochepa, ndikofunika kumamatira zakudya zabwino: kuchepetsa zokoma, ufa ndi mafuta, komanso osadya chakudya chamadzulo. Chakudya chofanana chimakhala ngati ichi:
- Chakudya cham'mawa - mazira okazinga, awiri-toes-toes, tiyi.
- Chakudya cham'mawa chachiwiri: yoghurt ndi zipatso.
- Chakudya: buckwheat ndi ng'ombe ndi gawo la kabichi saladi.
- Chakudya cha masana: gawo la tchizi ndi mtedza.
- Chakudya chamadzulo: nkhuku yotsika kwambiri ndi masamba ophwima (kupatula mbatata, chimanga, nyemba).
Kudya kotero, mudzathetsa mafuta ochulukirapo ndipo mumapeza mgwirizano - kuphatikizapo miyendo. Mtengo wa kulemera kwa chakudya chotero ndi pafupifupi 1 makilogalamu pa sabata.
Kodi mungasambe bwanji mkati mwa ntchafu mkati mwa sabata?
Mafuta a mafuta amawonjezereka pang'onopang'ono, komanso amasiya tsiku limodzi. Kusintha kwenikweni mkhalidwewo sabata imodzi simungathe. Ndi bwino kudzipatsa nokha miyezi ingapo ndikubweretsa chiwerengerocho kukhala wangwiro.
Mmene mungachotsere mkati mwa ntchafu: Zochita
Mu funso la kuchotsa mafuta kuchokera mkati mwa ntchafu, zochitazo zimagwira ntchito yochepa,
Odziwika bwino:
- squats ndi ma barbell kapena khosi (3 seti ya 10-15 nthawi);
- Kubwezeretsa kwa "pamwamba" mwendo kumtunda kumbali yake, ndibwino ndi wothandizira (3 maselo 15-20);
- Kuika mwendo kumunsi kumbali yake, makamaka ndi wothandizira, pamene mwendo wakunja ukuwerama paondo ndikukhala pansi pa phazi (3 seti nthawi 15-20).
Kuwonjezera pamenepo, kukwera ndi kuyendetsa njinga kumawathandiza, ngati atapitilira katatu pamlungu mphindi 20-30.