Atsikana ambiri sangathe kuchotsa masentimita oposa chifukwa sakudziwa kulemera kwake komanso kumene angayambire. Sizongopanda kanthu zomwe akunena kuti kuyamba bwino ndi theka la nkhondo. Izi ndizoona, komanso kupeŵa zolakwa ndi kusakhumudwa, tiyenera kukonzekera bwino.
Kodi mungayambe bwanji kuchepetsa thupi ndi kusintha maganizo?
Tiyenera kumvetsetsa kuti zolimbikitsa zimathandiza msungwana kuti athe kulimbana ndi zakudya komanso kuchita masewera olimbitsa thupi, komanso kuti izi zikhale zosangalatsa komanso zosangalatsa. Choncho, choyamba, muyenera kuganizira mofatsa chifukwa chake mukufuna kuwonetsera galasilo kwa wina. Lembani mndandanda wa zifukwa ndipo kumbukirani nthawi zonse. Kumbukirani kuti mfundo zambiri m'mndandandawu, zimakhala zotheka kwambiri kuti mutha kulimbana ndi ndondomeko yonse yolemetsa.
Kenaka, yesetsani kuwona kuti njira yopita ku chiwerengero chochepa sizingakhale zophweka ndipo osati mofulumira. Kumvetsetsa mavuto onse - ndiko komwe muyenera kuyamba kutaya thupi. Msungwana wabwino amadziwa kuti kudya chakudya ndi kusewera sikumakhala kosavuta, zimakhala zosavuta kuti azikhala yekha.
Ndi chiyani chomwe mukufunikira kuyambitsa kutaya thupi?
Pamene ndondomeko yokonzekera maganizo yatha, m'pofunika kupanga ndondomeko yolemetsa. Choyamba, yankhani mafunso angapo - ngati mungalowerere masewera, omwe simudzatha kukana nawo, ngati ndondomeko ya ntchito ikulolani kuti mudye kachigawo kakang'ono komanso ngati mungathe kudya nanu ku sitima ya ntchito. Kuwayankha, mutha kumvetsetsa momwe njira yochepera kuyenera kuonekera.
Anthu ambiri sangathe kuchepetsa thupi, chifukwa saganizira, mwachitsanzo, kuti nthawi ya ntchito sikakulolani kuchita masewera olimbitsa thupi kapena kudya maola 3-4. Kusankha zakudya zolakwika kapena kusaganizira zochitika za pulogalamu yogwira ntchito komanso kufunika kochita ntchito zapakhomo, mayi amasiya kudya mofulumira. Choncho, pangani ndondomeko. Pali zakudya zambiri, sankhani zomwe zimakuyenererani.
Kodi mungayambe bwanji kuchepetsa kulemera, kuti masamba a mafuta?
Akatswiri amalangiza njira yoyenera yolemetsa kuti asunge malamulo ochepa chabe. Choyamba, muyenera, ngati n'kotheka, kuswa chakudya chonse nthawi zisanu. Kotero, mumapeza zidule 3 zofunikira komanso zopsereza 2.
Chachiwiri, ndikofunikira kugawira iwo kuti asamve njala yambiri. Monga lamulo, akulangizidwa kuti adye maola 3-4. Ndipo, potsiriza, ndi kofunika kukumbukira kuti mu theka lachiwiri la tsiku ndibwino kudya chakudya, ndipo madzulo kudzisungira yekha mapuloteni mbale. Mwa njira, mafuta okhutira pa zakudya sayenera kupitirira 30% ya zakudya zonse za kalori.
Ngati mtsikana akufuna kufulumizitsa kulemera kwake, ndiye kuti amatha kuchita masewera. Zochita zolimbitsa thupi zilizonse. Sankhani chinachake chimene mumakonda, kotero kuphunzitsa kumakhala kosangalatsa, ndipo izi ndi zofunika, chifukwa ngati ntchitoyo ikukhumudwitsa, ndiye kuti akufuna kusiya.
Kodi mungayambe bwanji kutaya thupi ndi kulemera kwakukulu?
Ngati mayi akupezeka kuti ndi ochepa kwambiri , ayenera kutenga njira yosiyanitsira thupi.
Mwadzidzidzi, mukhoza kuchepetsa kuchepetsa zakudya zokhudzana ndi kalori, osapitirira 10-15% mwa "chizolowezi chozoloŵera" ndikuyenda kuyenda. Zotsatira zoterezi zidzakuthandizani kutaya makilogalamu oyambirira, ndiyeno njirayo idzakhala yophweka mosavuta. N'zotheka komanso n'kofunika kuchepetsa kugwiritsa ntchito mapwando osiyanasiyana, mwachitsanzo, kuyamba kumwa mowa wopanda khofi ndi tiyi.