Maholide atsopano a Chaka Chatsopano amakhala pamodzi ndi kudya zakudya zambiri ndi zakumwa zambiri, zomwe, mwatsoka, zimakhudza chiwerengerochi m'njira yosayenera. Choncho, mapeto a zikondwerero zonse za Chaka chatsopano, tiyenera kulingalira za momwe tingachepetsere kulemera pambuyo pa zikondwerero za Chaka Chatsopano.
Kodi ndingatani kuti ndichepetse thupi pambuyo pa zikondwerero za Chaka chatsopano?
Kulakwitsa kwakukulu pakulitsa thupi pambuyo pa chikondwerero cha Chaka chatsopano ndikolakalaka kuchepetsa thupi mu masiku angapo. Kudyetsa kudya kwakukulu kumabweretsa mavuto m'ntchito za mkati ndi kuwonongeka kwa njira zamagetsi. Choncho, kusala kudya kapena zakudya zomwe zimagwiritsidwa ntchito panthawiyi zingayambitse kupweteka kwambiri komanso kuwonjezereka kwabwino. Akatswiri a zamaphunziro omwe amadziwa kuchepetsa thupi pambuyo pa zikondwerero za Chaka Chatsopano, perekani kusintha masenje:
- Kugwiritsa ntchito mkate, zakudya zamakono komanso mafuta kumafunika kuchepetsedwa. Ayenera kutsatiridwa ndi zakudya zapuloteni.
- Ndikoyenera kumwa madzi ambiri oyeretsa kuti muthamangitse ndondomeko yamagetsi, kuyeretsa thupi pambuyo pa zokondwerero ndikuyamba boma la kuchepa. Ndipo tikukamba za madzi. Sungasinthidwe ndi juisi kapena tiyi.
- Mu zakudya ayenera kukhala zipatso zokwanira, makamaka zipatso za citrus. Amathandiza kuyeretsa m'matumbo ndikuwotcha mafuta. Pankhaniyi, mtsogoleri wa zipatso za zipatso zimakhala mphesa.
- Zakudya zamakono ndi mafuta ochepa amapezeka.
- Kumwa tiyi wobiriwira ndi zakumwa za ginger zimaloledwa.
Kodi mungateteze bwanji thupi pambuyo pa chaka chatsopano kwa sabata?
Ngati mukufunika kuchepa thupi mufupikitsa, ndiye kuti kulimbikitsidwa kwakukulu kuyenera kuchitidwa mwakuthupi. Ndi bwino kuthana ndi mphunzitsi yemwe angatenge mulingo woyenera komanso sangakupatseni chilango. Zophunzira ziyenera kukhala zolimba kwambiri moti thupi limakhala ndi ma calories kuposa momwe amachitira.
Kuchepetsa kulemera pambuyo pa zikondwerero za Chaka chatsopano kudzakuthandizani ndikuphunzira pakhomo. Mu zovuta zochita zam'mawa zimalimbikitsidwa kuti muziphatikiza machitidwe awa:
- squats (nthawi 20);
- kukankha mmwamba kuchokera pansi (nthawi 5-10);
- Mitunda yamtunda mosiyana (nthawi 10);
- Mphindi kwa mphindi.
Zochita zonse ziyenera kuchitidwa maulendo angapo. Nthawi yonse ya makalasi iyenera kupitirira mphindi 20.
Masana, muyenera kusuntha kwambiri ndikuyenda mumlengalenga. Kuyenda m'nyengo yozizira mu zovala zotentha ndizochita masewera olimbitsa thupi.
Zakudya siziyenera kusintha kwambiri. Zakudya za caloriki ndi kuchuluka kwa chakudya ayenera kuchepetsedwa pang'onopang'ono. Chakudya chofunikira chachikulu chiyenera kukhala m'mawa ndi masana. Pambuyo maola awiri a tsiku, zipatso zokhala ndi zipatso ndi masamba ndi zochepa chabe za mkaka zimaloledwa.