Masiku 21 kuti musinthe moyo wanu

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• Masiku 21 kuti mukhale ndi thanzi labwino

Kusintha zizolowezi zina zoyipa zomwe zimapezeka pamoyo wonse komanso zomwe zingawononge thanzi, zimangotenga masiku 21 kuti zikonzekeretse thupi ndi malingaliro, kukhala ndi malingaliro abwino ndikutsatira malamulo mpaka, patatha masiku 21, zimangokhala zokha komanso zachilengedwe.

Chifukwa chake, kuti moyo wanu usinthe m'njira zingapo, tsatirani njira zosavuta kuzitsatira, tsiku limodzi, ndikupititsa patsogolo zizolowezi zanu komanso thanzi lanu.

Masiku 21 kuti mukhale ndi thanzi labwino

Malangizo 21 oti mukhale ndi thanzi labwino ndi awa:

Tsiku 1: Chakudya chamadzulo ndi chamadzulo mu mphindi 20: Zimatengera ubongo pafupifupi mphindi 20 kuti mumvetsetse kuti m'mimba mwanu mwakhuta ndipo pokhapokha zitatumiza uthenga kuti simufunikanso kudya, kuletsa njala. Chifukwa chake, zimayenera kutenga mphindi 20 kumaliza chakudya chamasana kapena chamadzulo, kutafuna pang'onopang'ono kumathandizira izi.

Tsiku 2: Nenani kwa koloko:Chakumwa chofewa wamba chimakhala ndi shuga wambiri, 1 chokha chimakhala ndi ma cubes 10 a shuga, omwe ndi ma calories omwe angathenso kugwiritsidwa ntchito, koma ngakhale chakumwa choledzeretsa kapena zero sichimabweretsanso thanzi, komanso panthawi yakudya simuyenera kumwa zoposa 100 ml ya madzi, makamaka.

Tsiku 3: Chakudya cham'mawa chopatsa thanzi: Kudya chakudya cham'mawa chokoma komanso chopatsa thanzi ndikofunikira kuti muchepetse nkhawa komanso chidwi chodya chakudya chokoma masana. Zosankha zabwino: khofi wokhala ndi mkaka + mkate ndi tchizi + chidutswa cha papaya kapena kapu yaying'ono ya yogurt yokhala ndi granola + kapu ya khofi, m'masiku otanganidwa kwambiri.

Tsiku 4: Palibe msuzi wokonzeka: Msuzi woyenera kwambiri ndi awa: maziko a avocado, yogurt ndi adyo, phala la chickpea ndi batala wa sesame. Msuzi wina sakulimbikitsidwa chifukwa ali ndi mafuta ambiri, omwe kuphatikiza mafuta am'mimba, amatseka mitsempha.

Tsiku 5: Idyani zipatso m'malo mowotchera shuga:Chitsanzo chabwino cha chotupitsa ndi mbale yambewu yokhala ndi chipatso. Mutha kusiyanitsa zipatso tsiku lililonse ndikusiya apulo wamba, peyala kapena nthochi. Pang'ono ndi pang'ono mumazolowera kulawa ndikukhala ndi mwayi wodya zipatso tsiku lililonse. Ngakhale chipatsocho chili ndi shuga, ndiye njira yabwinobwino kuposa ma carbohydrate aliwonse monga keke kapena mkate wa mbatata, mwachitsanzo.

Tsiku 6: Imwani magalasi 4 amadzi:Kumwa magalasi a 4 amadzi patsiku kumawunikira kusungunuka ndi kufewetsa zimbudzi zopewera zotupa m'mimba. Galasi yoyamba imatha nthawi yomweyo ikadzuka, ndi theka la ndimu yofinya, galasi yachiwiri iyenera kukhala mozungulira 11 koloko ndipo itha kukhala madzi onunkhira ndi timbewu tonunkhira, sitiroberi kapena nkhaka. Galasi lachitatu liyenera kukhala pakati pa masana komanso lomaliza musanagone, ngakhale simuludzu.

Tsiku 7: Idyani chakudya chamasana mu mphindi 25: Kusangalala ndi nthawi yakudya ndikudya pang'onopang'ono kumathandizira kugaya komanso kudya pang'ono. Chifukwa chake malovu amapangidwa ochulukirapo, chimbudzi chimakhala chosavuta, mumamwa madzi ochepa pakadali pano ndikudya ma calories ochepa.

Tsiku 8: Tsiku lopanda nyama:Kuchotsa nyama tsiku limodzi lokha pa sabata ndi njira yabwino kwambiri yowonjezera kudya masamba ambiri ndikupanga detox. Patsikuli mutha kusangalala osadya mkaka wa ng'ombe ndi zotengera zake. Nanga bwanji kuyesa chinthu chatsopano? Kodi mwayesapo quinoa kapena bulgur? Nanga bwanji kudya katsitsumzukwa kapena udzu wam'madzi? Zakudya izi ndizopatsa thanzi kwambiri ndipo kulawa zakudya zatsopano ndizosangalatsa.

Tsiku 9: Pitani koyenda mphindi 20:Kuyenda kwa mphindi 20 kumathandizira kugwira ntchito kwamtima, thupi komanso malingaliro. Ganizirani kuti zimangotenga mphindi 10 kuti mupite, ndipo mphindi 10 zina kuti mubwere. Ngati mumayenda kamodzi pa sabata, pitani ku 2 kenako ku 3.

Tsiku 10: Imwani magalasi 6 amadzi: Powonjezera kuchuluka kwa madzi oyamwa mumaphunzitsanso matumbo bwino, khungu limakhala lofewa ndipo simumva njala kwambiri komanso amachepetsa chiopsezo chotenga matenda amkodzo.

Tsiku 11: Kuyenda:Mukamayenda kapena kuzungulira mumayenda mozungulira kwambiri, gwiritsani ntchito ma calorie ambiri ndikusintha magazi, ndikulimbitsa mtima wanu.

Tsiku 12: Chepetsani shuga woyera wa moyo wanu:Shuga amakhala ndi ma calories ambiri ndipo amawonjezera magazi m'magazi. Zosankha zabwino kwambiri ndi shuga wa demerara, shuga wa kokonati, shuga wofiirira kapena stevia, koma nthawi zonse pang'ono.

Tsiku 13: Peel kwambiri ndikutsegulira pang'ono:Zakudya zamatumba zili ndi zowonjezera zowonjezera, utoto ndi zonunkhira zomwe zimawasunga nthawi yayitali m'mashelufu am'magolosale. Njira yotuluka ndikutulutsa zochulukirapo ndikutambasula zochepa.

Tsiku 14: Mugone bwino: Kupuma moyenera kumathandizira kukhalabe wathanzi komanso wamaganizidwe, kupewa kutopa ndi kudya mopitirira muyeso. Chifukwa chake ikani koloko pambuyo pa maola 7-8 akugona.

Tsiku 15: Imwani magalasi 10 amadzi:Galasi 1 m'mawa yopanda kanthu, magalasi atatu m'mawa, magalasi atatu masana, galasi 1 musanagone, magalasi awiri pamalo ochitira masewera olimbitsa thupi kapena poyenda.

Tsiku 16: Idyani mu mphindi 30: Mutha kudya kale mumphindi 25, ndipo uku ndikupambana kwambiri! Tsopano tengani nthawi yowonjezeranso mphindi 5 pachakudya chanu. Kudya modekha kumabweretsa moyo wabwino.

Tsiku 17: Nenani mchere: Zitsamba zonunkhira zimadutsa laurel, parsley ndi coriander, kuwonjezera pakuchepetsa mchere womwe umakhudza kwambiri mbale yanu ndikupanga chakudya chilichonse mphindi yapadera.

Tsiku 18: Zingwe zambiri m'moyo wanu:Mukamadya CHIKWANGWANI mumayang'anira matumbo, kutsika kwa cholesterol ndikuchepetsa. Zosankha zabwino ndi ma oats, zipatso zosasenda, ziphuphu ndi tirigu.

Tsiku 19: Yesani msuzi wa detox: Msuzi wa detox ndi wopepuka ndipo umathandiza kupeputsa thupi, uli ndi mchere wochepa ndipo ndikofunika kuti musamangirire phazi lanu mu jackfruit nthawi yamadzulo.

Tsiku 20: Palibe chakudya chokonzedwa kapena chofulumira: Konzani chakudya chanu ndi zakudya zopatsa thanzi komanso zopatsa thanzi, ndipo nthawi zonse pewani zomwe zimaundana, zomwe zimadzaza ndi poizoni zomwe zimakupangitsani kukhala wonenepa komanso zoyipa ku thanzi lanu.

Tsiku 21: Zakudya zabwino kwambiri:Mbeu za Chia, açaí, mabulosi abulu, zipatso za goji kapena spirulina, ndi zina mwazakudya zabwino kwambiri zokhala ndi fiber, mavitamini ndi michere, zomwe zimathandizira kumaliza ndikulitsa zakudya.

Yesani 1 tsiku ndikusintha moyo wanu kuti ukhale wabwino.