Zilonda zazing'ono, miyendo yofiira, siketi yachifupi ndi zidendene zapamwamba, zikuwoneka, izi ziyenera kukhala zokwanira kugonjetsa munthu aliyense. Chabwino, n'chifukwa chiyani miyendo ndi vuto lalikulu kwa amayi ambiri? Chifukwa chiyani chilengedwe ndi chonyenga, chomwe sichinapereke ambiri a ife lipenga lotsiriza la ungwiro?
Kapena mwinamwake si chirengedwe cholakwika, koma chilakolako chanu chosafuna kapena ulesi? Kutaya miyendo yosavuta sikungakhale. Mafuta amaika pafupi kuchokera pansi amachotsa miyendo ndi ntchafu, chifukwa m'madera ambiri amai ambiri amakhala olemera, zomwe zikutanthauza kuti zolakwika pang'ono zidzawonekera pamilingo. Ngati munadabwa kwambiri ndi zomwe mungachite kuti muchepetse thupi, muyenera kuzindikira kuti pali njira ziwiri komanso kugwirizana kwawo kungathandize: zakudya zoyenera komanso zolimbitsa thupi.
Mphamvu
Monga ndi ziwalo zonse za thupi, kutaya thupi kumafuna kusintha kwakukulu mu zakudya. Izi zikutanthauza kuti ngati muli ndi miyendo yeniyeni, muyenera kuganiza kuti chakudya chanu sichikugwirizana ndi cholinganiza, chomwe chikutanthauza kuti tidzabwezeretsanso. Choncho, zomwe mumafunikira kuti mudye miyendo yolemera:
Mapuloteni ndi ofunika kwambiri, ngati simukufuna kulemera, komanso kupanga mawonekedwe okongola. Mapuloteni adzalimbikitsa kutembenuka kwa mafuta ambiri ku minofu. Gwero la mapuloteni ayenera kukhala:
- nkhuku, nsomba za m'nyanja, nyama yowonda;
- Zakudya za mkaka zochepa;
- masamba apuloteni mu nyemba.
Zakudya za mpweya ndizo magwero amphamvu. Popanda mphamvu, simudzakhala ndi mphamvu yophunzitsira, kubwezeretsa, kapena kukula kwa minofu, komanso ngakhale kuti simungathe kulimbana ndi zakudya. Kuchokera m'zakudya timasiya chakudya chonse chochepa pang'onopang'ono:
- mkate;
- macaroni kuchokera ku tirigu wobiriwira;
- zipatso zouma ndi mtedza;
- mpunga ndi wofiira ndi wamtchire;
- shuga wofiira;
- zipatso.
Mafuta ndi ofunika, choyamba, kuti thupi likhale ndi mavitamini osungunuka. Kuchokera ku mafuta kusankha:
- Nsomba zamchere za m'nyanja zokhala ndi omega-3 ndi omega-6 acids;
- mafuta osakaniza;
- mafuta a maolivi (tsiku muyenera kumwa supuni 2 batala, izi zimagwiritsidwa ntchito pa mafuta a saladi, mafuta ophika, ndi mafuta omwe ali okonzeka kupanga zakudya).
Zamasamba ndi zipatso ndizochokera ku mavitamini, mapiritsi, antioxidants ndi mchere. Zamasamba mungathe kudya zidutswa zazikulu popanda mantha, koma kuchokera ku zipatso zokoma, muzipewa. Sakanizani ndi zipatso, ali ndi shuga wambiri.
Kuti muchepetse kulemera, m'pofunikanso payekha, musayambe kudya "zowonjezera" zamchere: mu mowa, sodas, timadziti tamadzi, timadzi tokoma.
Zochita
Monga tafotokozera pamwambapa, kuti muchepetse kulemera, mudzafunikanso kuchita masewera olimbitsa thupi.
- Yendani mochuluka momwe mungathe ndi kuiwala za elevator.
- Kuthamanga pafupifupi mphindi 10 kangapo pa sabata.
- Yambani ndi chingwe chowombera - pamene mukudumpha inu mwakhama kuyatsa mafuta, ndi miyendo chifukwa cha kuyenda nthawizonse pakutambasula, mudzapeza mawonekedwe okongola.
- Squat - ntchito yosavuta komanso yotsika mtengo yochepetsera miyendo. Chitani nthawi zambiri maulendo angapo.
- Kutambasula - kwa maonekedwe okongola mapazi ndizofunikira. Simungakwanitse
kungochepera, mukusowa mawonekedwe abwino. Ndipo izi, mutatha kuchita masewera olimbitsa thupi muyenera kutambasula, mwinamwake minofu idzakhala yozungulira. - Kuti muchepetse thupi, dziphunzitseni kuchita masewera olimbitsa thupi tsiku ndi tsiku. Mphindi 15 yomwe imachitika nthawi zonse ikhoza kuchita zozizwitsa ndi thupi la munthu.
Tsopano mukudziwa zomwe mungachite kuti muchepetse kulemera. Zimangokhala kuti zisakwaniritse zopanda zonsezi, komanso zotsatira zake sizidzafika nthawi yaitali.
Khalani otsimikiza ndikutsogolereni, pakuti tsopano, miyendo yopanda ungwiro ikuyang'ana kukongola ndi thanzi!