Mmene mungachepetse mphamvu ya m'mimba mwachibadwa - njira zabwino kwambiri

Kawirikawiri munthu sangathe kulemera chifukwa chakuti amakhala ndi njala nthawi zonse ndipo sangathe kutsatira zakudya. Nthawi zina izi zimachitika chifukwa chakuti mimba yake imatambasula, choncho chakudya chochepa sichimayambitsa matenda. Chotsani vutoli m'njira zingapo - kunyumba ndi apadera (opaleshoni).

Kodi chiwerengero cha m'mimba cha munthu wamkulu n'chiyani?

Yankhani ndendende funso ili silingatheke, chifukwa chizindikiro chikudalira pa kumanga, kutalika ndi kulemera. Kawirikawiri, mlingo wa m'mimba mwa nthawi yosala ndi pafupifupi 0,5 malita. Ndipo atatha kudya, amatha kutambasula kwa lita imodzi, malingana ndi gawo lomwe chakudya chimagwiritsidwa ntchito ndi momwe madzi amwedzera. Akatswiri ena amanena kuti chiwerengero cha m'mimba mwa munthu wamkulu chimakhala cha 0,5 mpaka 1.5 malita. Koma deta iyi siilondola kwa anthu omwe ali ndi kunenepa kwambiri komanso kudya kwambiri, adzakhala ndi zizindikiro zapamwamba ndipo akhoza kufika 4 malita.

Kodi mphamvu ya m'mimba imachepa msanga bwanji?

Izo sizigwira ntchito masiku angapo. Munthu amene akufuna kuthana ndi vutoli, tiyenera kumvetsetsa kuti pakuwoneka kwa zotsatira zoyambirira ziyenera kuyembekezera osachepera masabata awiri. Mofananamo, kwa nthawi yaitali bwanji mimba ikuchepetsedwa pa nthawi iliyonse, mukhoza kupita kwa dokotala kokha. Adzazindikira kukula kwake, adzakuthandizani kusankha njira yabwino kwambiri, chifukwa pali njira zingapo zomwe mungathetsere vutoli.

Mmene mungachepetse mphamvu ya m'mimba:

1. Kugwirizana ndi chakudya chapadera.
2. Kuchita masewera olimbitsa thupi.
3. Njira zopangira.
4. Zizolowezi zosintha, pangani chakudya ndi zakumwa.

Kodi mungatani kuti muchepetse mphamvu ya m'mimba mwachibadwa?

Njira izi ndizomwe zimakhala zovuta komanso zosavuta. Koma si abwino kwa iwo omwe ali ndi mimba kwambiri (3-4 malita ndi ochulukira kuposa chizolowezi). Pofuna kuthandizira kugwiritsa ntchito njirazi, muyenera kusintha kadyedwe ndi madzi. Chotsatiracho chidzawonekera patatha masabata awiri mpaka awiri, kotero muyenera kukhala oleza mtima ndikutsatira ndondomeko zotsatirazi.

Mmene mungachepetse mphamvu ya m'mimba mwa njira zachilengedwe:

1. Kudya zakudya zochepa, koma nthawi zambiri . Madokotala amalimbikitsa kuti azitha kusamba tsiku ndi tsiku kwa 5-7 receptions, iliyonse yomwe imadutsa 200 g chakudya.
2. Musamamwe chakudya . Pakati pa zakudya ndi zakumwa muyenera kudutsa pafupifupi 30 minutes.
3. Idyani zitsulo zambiri (mandimu kapena mikate ndizo zabwino).

Mmene mungachepetse mphamvu ya m'mimba - zakudya

Njira imeneyi ikuonedwanso kuti ndi yochepa. Zakudya zochepetsera mphamvu ya m'mimba zimatha masabata 2-4, pambuyo pake mutha kusinthana ndi zakudya zomwe mumakonda, zomwe zimachepetsa magawo ena. Ndondomeko ya zakudya m'moyo uno ndi yophweka kumanga mwaulere, malinga ndi mfundo zingapo. Kufunsira chitukuko cha zakudya kwa katswiri sikofunikira.

Mmene mungachepetse mphamvu ya m'mimba ndi zakudya:

1. Pa tsiku payenera kukhala 6 chakudya, 3 zazikulu zazikulu ndi 3.
2. Maziko a zakudya - mapuloteni ndi zakudya zamtundu. Nyama yoyera ndi nsomba zoyenera, mankhwala okhwima a mkaka , saladi masamba ndi mphodza, supu.
3. Chigawo sichidutsa 200 g.
4. Kumwa kumatha kudyetsa theka la ora mutatha kudya.

Zochita zochepetsera mphamvu ya m'mimba

Mimba yolimba m'mimba imathandizanso kuthetsa vutoli. Pachifukwa ichi, kuchepa kwa m'mimba ndi chifukwa chakuti ziwalo zake zimakhala zotsika kwambiri, kubwerera mosavuta mawonekedwe. Kuti mukwaniritse zotsatirazi, muyenera kusokoneza minofu ya makina osindikizira, kupotoza, kukweza thupi kuchoka pa malo ovuta. Madokotala samalangiza kugwiritsa ntchito njira iyi kwa iwo omwe ali olemera kwambiri komanso omwe amapezeka kuti ali ndi kunenepa kwambiri, chifukwa izi zingayambitse matenda.

Zochita za kupuma pofuna kuchepetsa mimba

Izi ndi zovuta zochitidwa madokotala omwe amalimbikitsa kuti achite kwa anthu onse, osati okhawo omwe akuvutika ndi kulemera kwakukulu . Amathandiza kuchepetsa kukula kwa m'mimba, komanso amalimbitsa khoma la m'mimba. N'zosavuta kuchita masewera olimbitsa thupi. Ndikofunika kuimirira molunjika, ndipo mochuluka momwe mungathere mpweya m'mapapo, minofu ya makina osindikizira imakhala yovuta pang'ono panthawi yomweyo. Gwiritsani ntchito malowa kwa mphindi zisanu ndi zitatu, kenako pitirizani kuchotsa mimba, mimba ndi mimba. Udindo uwu wa minofu ya osindikizira umakonzedwa kwa mphindi 0,5. Kubwereza masewera olimbitsa thupi ndikofunikira 5-7 maola 1-2 asanadye, ndibwino kuti muchite kapena muzichita mmawa kapena madzulo.

Ascorbic acid kuti achepetse kuchuluka kwa m'mimba

Madokotala amati vitamini C silingathe kuthetsa vutoli. Choncho, mothandizidwa ndi ascorbic asidi sizingatheke kuchotsa makilogalamu owonjezera. Sayansi yatsimikizira kuti mavitamini C owonjezera kwambiri, chifukwa amachenjeza nembanemba, imatsogolera ku gastritis komanso maonekedwe a impso. Kuti zonsezi zichepetse chilakolako cha mimba, ndi kuchepa thupi, muyenera:

1. Tsatirani zakudya.
2. Chitani zochitikazo.
3. Pewani chakudya cha tsiku ndi tsiku.

Kuchepetsa kuchuluka kwa m'mimba - chisamaliro

Akatswiri a zamaganizo amanena kuti kuthetsa vuto la kudya kudalira mkhalidwe wa munthu. Kuchepetsa chiwerengero cha m'mimba kudzathandiza onse kutsata chakudya, ndi zolinga zabwino. Muyenera kudzikonza nokha ku zoletsedwa, pokhapokha ngati muli ndi njala , osati chilakolako chokhala ndi zokoma. Kuchuluka kwa mimba ya munthu kumakula pang'onopang'ono. Choncho, ndikofunika kufufuza kukula kwa magawo, kumvetsetsa kuti kusokoneza vuto sikoyenera.

Mankhwala ochepetsa mimba

Sikoyenera kuti mutenge mankhwala otero mwachindunji. Iwo amalembedwa kokha ndi dokotala. Ndalamazi sizingathandize kwambiri kuchepetsa mimba, ndi angati omwe amaletsa njala. Koma zimakhudza thanzi laumunthu, choncho akatswiri samalangiza kuti aziwatenga. Nazi mfundo zochepa chabe zomwe zikuchitira umboni za kuwonongeka kwa ndalama zotere:

1. Kusokoneza dongosolo la mitsempha, zomwe zimachititsa kuti zisokonezeke mu tulo, osasamala, kukhumudwa komanso kuoneka kosautsa.
2. Kuphulika kwa njira zamagetsi, zomwe zimayambitsa tsitsi, kutayika kwa khungu.
3. Kuwopsya kwa chiwalo cha m'mimba ndi m'matumbo.
4. Maonekedwe a kutsekula m'mimba.
5. Kubwerera mwamsanga kwa mapaundi otaika.

Zotsatira zabwino zokhazokha za mankhwalawa ndi kuchepa kwa njala, kuchepa kwakukulu m'mimba popanda opaleshoni mothandizidwa ndi ndalamazi sizingatheke. Nthawi zina madokotala amawalamula, koma kumwa mapiritsi pa nkhaniyi kumachitika motsogoleredwa ndi katswiri, nthawi ya maphunziroyo imayikidwanso ndi iye. Njira zoterezi zimatengedwa kuti zithetse kunenepa kwa digiri yotsiriza, chifukwa munthu yemwe ali ndi matenda ofanana nawo nthawi zambiri sangathe kuthetsa chilakolako chake.

Opaleshoni kuti achepetse m'mimba

Amapatsidwa kokha ndi katswiri kwa anthu omwe BMI yawo imaposa 40. Njirazi zimathandizira, momwe angachepetsere m'mimba kudya pang'ono, ndi kutaya mwamsanga msanga. Kugwiritsira ntchito ndizoyendetsa, zomwe zimagwiritsidwa ntchito pokhapokha pali zizindikiro zachipatala. Gwiritsani ntchito, ngati pali mwayi wothetsera vuto popanda opaleshoni, palibe dokotala yemwe angakulangizeni. Pali njira zitatu zomwe mungapangire opaleshoni kuti muchepetse mphamvu ya m'mimba:

1. Kusuntha . M'mimba mwaika thumba lapadera lomwe limadzaza malo.
2. Kutsegula . Mimba imakhala ndi mphete yapadera, yomwe imayikidwa kumoyo.
3. Kudumpha . Dzina la opaleshoni kale limasonyeza kuti maziko a njirayi amapezeka chifukwa chakuti gawo la m'mimba limachotsedwa opaleshoni.

Njira zonse zolembedwera ndizoopsa. Zimagwiritsidwa ntchito pokhapokha ngati kulemera kwakukulu kwasokoneza thanzi la wodwala. Nthawi zina zimalimbikitsa kugwiritsa ntchito njira zochepetsera. Madokotala amalangiza kuti aziwunika nthawi zonse kuchuluka kwa zakudya zomwe amadya komanso kulemera kwake ngakhale kwa iwo omwe savutika ndi kunenepa kwambiri. Mwa njira iyi, zidzakhala zotheka kukhala ndi thanzi labwino komanso osakhala wodwalayo ndi wodwala zakudya kapena madokotala opaleshoni.