Ndi zachilendo kuchepetsa kulemera kwa kilogalamu zitatu pa mwezi. Chifukwa cha kuperewera kwa kulemera kwa thupi, thupi silingakhumudwitsidwe. Ngati njirayi ikufulumizitsa, mtsogolo, monga lamulo, sikutembenukira kokha kwa kilogalamu imodzi, koma ndi zina mwazidule, zomwe zimasonyeza njira yolakwika yochepetsera kulemera kwake. Komabe, pali zochitika zadzidzidzi mukangoyamba kulemera. Pankhaniyi, muyenera kudziwa momwe mungatetezere kulemera kwa makilogalamu 3 pa sabata molondola.
Zina mwa njira zowonjezera kutaya thupi
Aliyense amene akufuna kuti ataya mapaundi ochepa mu nthawi yayifupi ayenera kumvetsa kuti thupi lidzakhala mayeso ovuta. Kuwonjezera pamenepo, m'pofunika kuganizira za umunthu ndi thupi labwino, chifukwa nthawi imene kuchepa kofulumira kukuletsedweratu sikunatulutsidwe.
Ndikoyenera kudziwa kuti mutha kutenga makilogalamu 3 pa sabata popanda chiwawa motsutsana ndi thupi. Pali njira zosavuta izi:
- lekani kudya kapena kungowonongeka pokhapokha mutayang'ana mapulogalamu a TV omwe amasokoneza njira yowonongeka ya thupi ndipo musatumize chizindikiro cha ubongo nthawi yake;
- chotsani chakudya chofulumira kuchokera ku zakudya, mankhwala osakanizidwa, mankhwala oyeretsedwa;
- kuchepetsa kuchuluka kwa mafuta ndi zakudya zokoma kwambiri, zipsu, mtedza wa mchere, etc., komanso mowa;
- Imwani tsiku pafupifupi 1.5 malita a madzi oyera m'dzinja ndi m'nyengo yozizira ndi 2.0-2.5 malita a madzi - m'chaka ndi chilimwe.
Njira zonsezi sizidzafuna zakudya zowonongeka ndi zowawa mufiriji, koma zidzakuthandizani kuchotsa zinthu zovulaza m'thupi ndikugwira ntchito mofatsa kuti muchepe. Zoona, izi sizidzachitika masiku asanu ndi awiri. Ngati vutoli, momwe mungatetezere kulemera kwa makilogalamu 3 pa sabata, ndilovuta kwambiri, muyenera kugwiritsa ntchito njira zowonjezereka.
Kodi mungatani kuti mutaya thupi mwamsanga komanso molondola?
Kuti muwonongeke mwamsanga kwa sabata limodzi, mutha kugwiritsa ntchito njira zingapo, pakati pawo:
- kutulutsa masiku otsegula; Masiku abwino kwambiri ali pa mpunga, kefir, maapulo - zakudya izi zimadzaza thupi ndi mavitamini ndi zinthu zina zopindulitsa ndikufooketsa njala;
- Pa sabata lonse la maphunziro apamtima, kuchita masewera olimbitsa thupi: zikhoza kukhala magulu a masewera olimbitsa thupi, masewera olimbitsa thupi, potsiriza kunyumba - pogwiritsa ntchito zithunzithunzi, mvula yam'mawa;
- Kuchepetsa kulemera kwa makilogalamu 3 pa sabata kudzathandizanso zakudya zomwe zimapereka zakudya zochepa (5-6 pa mlungu) ndi kuchepetsa kuchuluka kwa mavitamini, kuphatikizapo zakudya zowonjezera zakudya;
- Chakudya m'nthawi ino chidzasowa kudya zakudya zonenepa, zonunkhira, zamchere ndi zokoma, mkate woyera, zosuta;
- Ndikofunika kuchepetsa kwambiri kumwa mowa, koma osasiya ntchito yake;
- Zakudya zosachepera 3 makilogalamu pa sabata ziyenera kuphatikizapo masamba ndi zipatso zambiri zomwe zimakhala zolephera kuchokera ku mbatata, zipatso zabwino, timadziti ta zipatso ndi zipatso zatsopano.
Chikhumbo chochotsa mwamsanga mapaundi owonjezera sichiyenera kutsutsana ndi luntha, kotero inu simungakhoze kukwaniritsa zotsatira zofunidwa pa mtengo uliwonse. Musanasankhe pa sitepe iyi, muyenera kukaonana ndi katswiri ndikupeza njira zotetezeka zowonetsa kulemera kwake. Ngati pali matenda aakulu kapena zovuta, zimaletsedwa kukhala ndi zakudya zovuta.
Kutaya thupi kwa makilogalamu 3 pa sabata kudzakuthandizira mndandanda wapadera, womwe uyenera kukhala ndi mbale zopangidwa kuchokera ku zinthu zotsika mtengo zomwe zili ndi otsika GI. Ndi bwino ngati ataphika, kutentha kapena kuphika popanda kugwiritsa ntchito mafuta ndi mafuta, kuphatikizapo masamba.