Kawirikawiri zimachitika kuti zimayenera kuchepetsa ma volume osati thupi lonse, koma mbali zina za izo. Mwachitsanzo, momwe mungatetezere kulemera m'manja mwanu, kodi muyenera kuchita chiyani kuti mutaya thupi?
Kudya kwa manja ochepa
Omwe ali ndi manja athunthu, kulingalira momwe angatayire kulemera m'dera lino, ndithudi, adzayang'ana zakudya zabwino. Kumbali imodzi, ndizomveka - muyenera kuchotsa mavoliyumu, koma ndiyenera kukhala okonzekera kuti ndi zakudya zilizonse, osati manja anu okha olemera, koma thupi lonse. Choncho, zakudya zolimbitsa thupi zomwe zimalonjeza kulemera kwakukulu, sitimayenera. Zidzakhala zowonjezera kuwonjezera masamba ndi zipatso ndikudya maswiti ochepa. Mukhoza kuyesa kudya, mwachitsanzo, pogwiritsa ntchito mpunga. Komabe muyenera kusankha aliyense payekha, malingana ndi kuchuluka kwake komwe mukufuna kulemera mu malo ena. Ngati simukufuna china chilichonse koma manja anu, ndiye kuti simufuna kukhutira ndi kudya kwambiri. Idyani bwino m'magawo ang'onoang'ono, koma nthawi zambiri.
Momwe mungapangire manja anu oonda - zochita
Koma chakudya chimodzi kuti manja asatayike pang'ono. Kodi chakudya chingakhoze kuchita chiyani? Chotsani mafuta owonjezera okha, koma minofu yopanda chakudya sichidzachotsa. Masewera okha angathe kuthana ndi vuto ili. Kodi ndi zochitika ziti zomwe zimafunika kuti muchepetse kulemera? Kuwombera bwino ndi kosavuta kulimbitsa minofu, akhoza kuchitidwa, kuchokera pansi komanso kuchokera ku chithandizo, iwo amathandizanso kuti manja aziwonda. Pewani kutsogolo ndi zabwino. Kuti muchite izi, sungani pansi, kubwerera ku mpando. Kodi kukankhira mmwamba, mitengo ya kanjedza ikukhala pa mpando wa mpando. Muyenera kuyimbikiza maulendo 8 mpaka 10. Ndipo kupatula kukakamizidwa ndikofunikira kuti muphatikize zovuta zanu zotsatirazi ndi dumbbells. Pamafunikanso kubwereza katatu, makilogalamu amafunika 1.5 (1.5 makilogalamu), ndipo 3-4 pamlungu.
- Imirirani molunjika, tengani zamphepete mwa manja onse awiri. Gwirani manja anu kutsogolo kwa inu, muwakwezere iwo ndi kuwatsitsimutsa iwo kumbuyo kwanu. Ndiye kwezani mmwamba manja anu mmwamba ndi kutambasula patsogolo panu.
- Kugona pansi, ikani manja anu kumbali, kuwaponya pamapiri. Kwezani manja anu, kutseka iwo patsogolo pa chifuwa chanu, ndi kubwerera ku malo oyamba.
- Imani bwino, tambani manja anu pamtengo. Mukusambira ndi manja anu.
- Imani mwatsatanetsatane, tsitsa manja anu pamtengo. Pang'onopang'ono kwezani manja anu, kukoka patsogolo panu, ndi kuwachepetsera pang'onopang'ono.
- Imani bwino, tambani manja anu pamtengo. Pamene mukugwirana manja anu pamakona, kweza mmwamba pamapewa (manja patsogolo pa chifuwa). Phulani manja anu ndi zidutswa zamphongo m'mbali ndikuzichepetsa m'thupi.
- Khalani pa mpando, yongolani msana wanu, ndipo manja akugwera pamtengo. Mosiyana, gwirani manja anu m'makona.
Ndiyeneranso kuchita chiyani kuti manja anga ataya kulemera?
Tikamaganizira momwe tingatetezere kulemera m'manja, mwachibadwa timafuna kuchita mwamsanga. Zinthu zakuthupi zimalonjeza kutipatsa "nthambi" pambuyo pa miyezi 3-4 yophunzitsidwa, mothandizidwa ndi chakudya, njirayi idzafulumira pang'ono. Chabwino, choyenera kuchita chiyani kuti manja anu azilemera mofulumira? Zidzathandiza kukwaniritsa malamulo otsatirawa, kuphatikizapo kusisita ndi kukulunga.
- Imwani madzi ambiri (osati tiyi kapena madzi), osachepera 2 malita patsiku. Kutentha kwa mafuta kudzapita mofulumira.
- Pafupifupi 30 peresenti ya madzi amadzimadzi amapeza kuchokera pakamwa madzi.
Choncho, kusamba nthawi zambiri kumathandizanso. - Maswiti, sodas ndi ndudu zimachotsedwa pa menyu yanu. Timatsitsimula mavitaminiwa, makamaka vitamini A. Amapezeka mu tomato, mapichesi, nandolo ndi apricots.
- Kawiri pa sabata kwa mphindi 10, sungani malo a khofi pakhungu la manja anu. Siyani maskikiwa kwa mphindi zingapo ndikutsuka. Kuti muwone zambiri, mukhoza kukulunga manja anu ndi kanema wa zakudya ndikuchoka kwa theka la ora.
- Muzidzipiritsa tsiku ndi tsiku ndi kirimu cholimba. Yambani ndi kukwapula, kusakaniza kirimu pakhungu, kenako pitirizani kuwomba.