Kodi mungatani kuti muchepetse thupi?

Ambiri amangofuna kanthawi kochepa kuti athetse kulemera kwake, kotero kuti mudziwe momwe mungathere polemera makilogalamu 15 ndi wotchuka komanso wofunikira. Kutaya mwambo umenewu kwa mwezi ndi weniweni, koma zonse zimadalira zizindikiro zoyambirira pa mamba. Ndi kuwonongeka kwakukulu, mukhoza kutaya minofu, komanso kukongola kwa khungu ndi thanzi labwino. Pofuna kupeza zotsatira zabwino ndikuchepetsani mavuto, m'pofunikira kuyandikira njira yothetsera vutoli.

Kodi mungatani kuti muchepetse thupi?

Ndiyenera kutchula kuti palibe khofi wobiriwira kapena piritsi lozizwitsa silingathe kugona pabedi kuti lichepe. Malo awiri akuluakulu omwe amagwira ntchito - masewera ndi zakudya zoyenera. Zoposa theka la chipambano zimadalira omaliza. Musagwiritse ntchito zakudya zolimba kapena ngakhale ndi njala, chifukwa izi siziwathandiza. Ndikofunika kumanga mapulogalamu anu, motsogoleredwa ndi mfundo za zakudya zodyera.

Malangizo a momwe mungataya kulemera mwamsanga ndi makilogalamu 15:

1. N'kosatheka kuti njala ikhale yochuluka, ndipo ndikofunika kusiya zakudya zochepa, ndikofunika kuti mutenge chakudya kasanu patsiku. Ndikofunikira kusunga mitsempha ndi kuthetsa njala. Chakudya chamadzulo ndi chakudya choyenera, ndipo chiyenera kukhala chokhutiritsa kwambiri, kotero kuti thupi limalandira mphamvu zofunikira.
2. Ndikofunika kuchepetsa kukula kwake, komwe sikuyenera kukhala kwakukulu. Ndikofunika kuthetsa njala, koma osati "kudzaza" m'mimba. Kumbukirani kuti kumverera kwa kukhuta kumabwera pambuyo pa kudya, pafupi ola limodzi kenako. Ndichifukwa chake yesetsani kufufuza zonse pang'onopang'ono.
3. Pali zambiri zoti mugwiritse ntchito pa menyu yanu, chifukwa imayenera kuchotsedwapo kwambiri. Choyamba chimakhudza zokoma ndi ufa. Simungathe kudya zakudya zopangidwa ndi mankhwala osakaniza, zakumwa zapamwamba, zowonongeka, kusuta, zokazinga, etc. Kawirikawiri, zakudya zomwe muli mafuta ambiri zimaletsedwa. Kuwonjezera pamenepo, ndi bwino kusiya kumwa mowa, soda komanso juzi.
4. Kutaya thupi mofulumira ndi makilogalamu 15 pamwezi popanda kusunga madzi osatheka. Choyamba, chidzanyenga thupi ndikufooketsa njala. Chachiwiri, madzi ndi ofunikira kuti pakhale njira zambiri, komanso kuti thupi liyeretsedwe komanso kuyeretsa thupi. Chizoloŵezi cha tsiku ndi tsiku ndila malita awiri. Kuwonjezera pa nthawi zonse madzi, mukhoza kumwa tiyi popanda shuga, zachilengedwe timadziti ndi zosiyanasiyana broths.
5. Kumalo ochotsera chakudya chovulaza chiyenera kukhala chothandiza, mwachitsanzo, masamba ndi zipatso zatsopano, komanso phala, nyama, nsomba, mkaka, etc. Zoterezi sizowonjezera thanzi, ndipo ziri ndi zinthu zothandiza kuti thupi lizikhala bwino.
6. Pofuna kuonetsetsa kuti mankhwala othandiza amakhala ndi mavitamini ndi mchere wambiri, ndikofunika kuti muziwakonzekera bwino. Ndibwino kuti mupange zosankha zoterezi kuti mukhale ndi chithandizo cha kutentha: kuphika, stewing, kuphika, komanso kuwotcha.

Kupeza momwe mungatetezere kulemera kwa makilogalamu khumi ndi awiri pa mwezi, simungathe kunena za kufunika kochita masewera olimbitsa thupi nthawi zonse. Kuti muphunzitse kuti mukhale ogwira mtima, ndibwino kuti musankhe malangizo mu masewera omwe mumawakonda, mwachitsanzo, kuphunzitsa mphamvu, kusambira, kuthupi , ndi zina. Kuti muchepetse thupi, ndibwino kuti musankhe katundu wa cardio, zomwe zimapangitsa thupi kuti liwononge kuchuluka kwa ma calories. Ndibwino kuti muzichita tsiku ndi tsiku kwa ola limodzi, komanso musaiwale kuti mutangoyamba kukhala ndi moyo wathanzi.

Kuti muchepetse thupi ndi makilogalamu khumi ndi asanu mkati mwa masabata anayi komanso kuti musapatuke pa njira yomwe mukufuna, ndikulimbikitseni kuti mutuluke bwino pa tsikulo, ndikulemba pa pepala. Ndikofunika kulingalira nthawi yakuuka, kudya kwenikweni, nthawi yopita ku masewera olimbitsa thupi, ndi zina zotero. Chifukwa cha ndondomekoyi, chiopsezo cha kusweka ndi kuchepetsedwa. Yesetsani kukhala ndi moyo wathanzi ndikupewa nkhawa .