Malangizo a 6 kuti muchepetse thupi ndikuchepetsa m'mimba mwachangu

Zamkati

• 1. Idyani pang`onopang`ono ndipo lemekezani kukhuta kwa thupi lanu
• 2. Imwani madzi ambiri masana
• 3. Muzichita masewera olimbitsa thupi
• 4. Idyani zonse, koma pang'ono
• 5. Pewani kukhala ndi njala kwambiri
• 6. Lembani zonse zomwe mudye
• Momwe mungachepetsere thanzi lanu
• Yesani zomwe mukudziwa
• Yesani zomwe mukudziwa!

Kuchepetsa thupi ndikuchepetsa m'mimba, kusintha zizolowezi ndi moyo kumatha kukhala kothandiza kwambiri, ndipo kumatha kukuthandizani kuti muchepetse makilogalamu awiri pasabata kutengera kulemera koyambirira. Komabe, kuti izi zichitike ndikofunikira kuti njira zomwe zatsatiridwa zizitsatiridwa tsiku ndi tsiku.

Kuphatikiza apo, ngati munthuyo achepetsa thupi, ndibwino kuti tsiku lililonse musayime kuti muwone ngati alemera kapena achepetsa, chifukwa izi zimabweretsa nkhawa ndipo zimatha kusokoneza njirayi. Zoyenera kuchita ndikulemera kamodzi pa sabata, nthawi zonse munthawi yomweyo ndikulingalira ngati muli munyengo yakusamba, kwa akazi, chifukwa sabata ino ndikwabwinobwino kutupa pang'ono, komwe kumawonekera sikelo.

Ikani deta yanu apa kuti muwone kulemera kwanu koyenera:

Onani malangizo 6 otsatirawa kuti muchepetse thupi komanso kuti muchepetse mimba ndi thanzi:

1. Idyani pang`onopang`ono ndipo lemekezani kukhuta kwa thupi lanu

Kudya pang'onopang'ono kumalola m'mimba wathunthu kuuza ubongo kuti walandira chakudya chokwanira. Chizindikiro ichi chimachitika m'mimba musanadzaze kwathunthu, ndipo chikuyenera kutanthauziridwa ngati thupi likuchenjeza kuti silifunikiranso chakudya pakadali pano. Komabe, iwo omwe ali ndi chizolowezi chodya mwachangu sazindikira chizindikiritso ichi, kuwonjezera pakuchepetsa nthawi yolumikizana ndi chakudya komanso chisangalalo chodyera bwino.

Kulemekeza kukhuta ndi imodzi mwazinthu zazikulu kuti muchepetse thupi komanso kupewa kunenepa. Kuthetsa m'mimba ndi zakudya zokhala ndi michere komanso michere, monga masamba, zipatso, nyama ndi mafuta abwino, zimapangitsa kuti kagayidwe kagayidwe kagwire ntchito bwino ndikuchepetsa njala kwanthawi yayitali.

2. Imwani madzi ambiri masana

Muyenera kumwa madzi ambiri pakati pa chakudya, chifukwa izi zithandizira kuchepetsa njala ndi kusungidwa kwamadzimadzi chifukwa mukamamwa madzi ochulukirapo, m'pamenenso mkodzo umatulutsa thupi lanu, ndikuchotsa poizoni yemwe amalepheretsa kunenepa amatulutsanso.

• Zomwe mungamwe: madzi, madzi a coconut, timadziti tachilengedwe popanda shuga wowonjezera (timadziti tomwe sitimatumikira), tiyi wopanda shuga;
• Chimene simungamwe: zakumwa zozizilitsa kukhosi, timadziti tambiri kapena ufa, chokoleti ndi zakumwa zoledzeretsa.

Kuchuluka kwa madzi ofunikira kumasiyana pakati pa 1.5 ndi 3 malita patsiku. Ngati mukuvutika kumwa madzi, onani momwe mungamamwe madzi okwanira malita 2 patsiku.

3. Muzichita masewera olimbitsa thupi

Mtundu wa masewera olimbitsa thupi sofunikira kwambiri, koma chizolowezi chazomwe amachita, zomwe zimayenera kuchitika katatu pamlungu. Kuphatikiza apo, zochitika zina ndi zosankha za tsiku ndi tsiku zitha kupanga kusiyana konse, chifukwa chake yesani:

• Kukwera masitepe mmalo mogwiritsa ntchito chikepe;
• Pitani pamalo amodzi musanapite kuntchito kapena kusukulu ndikuyenda njira yonseyo;
• Pitani kokayenda kwa mphindi 10 mukatha nkhomaliro;
• Tengani galu kuti muyende usiku.

Mosiyana ndi zomwe anthu ambiri amakhulupirira, zolimbitsa thupi zamtundu uliwonse zimakuthandizani kuti muchepetse thupi, osati ma aerobics monga kuyenda, kupalasa njinga komanso kuthamanga. Kuphunzitsa kunenepa kumathandizanso kuti muchepetse kunenepa komanso kumathandizanso kukulitsa minofu, yomwe imathandizira kagayidwe kake.

Onani momwe mungapangire masewera olimbitsa thupi kuti muchepetse mimba.

4. Idyani zonse, koma pang'ono

Thupi limafunikira michere yonse ndi zakudya zomwe zimaletseratu chakudya zimayambitsa kunenepa pambuyo pake. Chifukwa chake, maupangiri abwino kwambiri ndi awa:

• Pewani kumwa shuga wosavuta masiku onse, kumwa khofi, mkaka, yogati, tiyi ndi timadziti popanda shuga;
• Onjezani supuni 1 ya nyemba ku timadziti ndi yogati, monga flaxseed, sesame ndi chia;
• Idyani mabokosi asanu kapena mtedza 10 patsiku;
• Sankhani mtundu umodzi wokha wamahydrohydrate pachakudya, makamaka pazakudya zachilengedwe: zipatso, mbatata, mpunga wabulauni, nyemba, mphodza, chimanga ndi nandolo;
• Idyani saladi yaiwisi musanadye nkhomaliro ndi chakudya chamadzulo;
• Onjezani supuni 1 yamafuta owonjezera a maolivi pa nkhomaliro ndi chakudya chamadzulo;
• Pewani kudya mukakhuta;
• Pewani kudya chifukwa cholakalaka kapena kukhumudwa monga kuda nkhawa komanso kukhumudwa.

Ngakhale pang'ono masana, zipatso ndi ndiwo zamasamba zimapereka michere yambiri ndi mavitamini, chifukwa chake, ndizopatsa thanzi ndipo zimathandiza kuti muchepetse thupi komanso kuti muchepetse mimba.

5. Pewani kukhala ndi njala kwambiri

Kugwiritsa ntchito maola ambiri osadya kungakupangitseni kusankha zakudya zoyipa, zopatsa mafuta m'malo mokonzekera chakudya chabwino. Chifukwa chake, kupewa kapena kuletsa njala mpaka mutadya chakudya chopatsa thanzi, malangizo ake ndi awa:

• Nthawi zonse muzikhala ndi theka la thumba lanu m'matumba, mtedza, zipatso zatsopano, tchipisi ta kokonati kapena zipatso zouma;
• Kuntchito, siyani yogati yachilengedwe yonse 1 mufiriji;
• Gwiritsani zokhwasula-khwasula zamasamba mukafika kunyumba mukamakonzekera chakudya chamadzulo: timitengo ta karoti, nkhaka ndi peyala yosenda komanso yothira mchere ndi tsabola, phwetekere m'matumba akuluakulu okhala ndi uzitsine wamchere ndi maolivi, shavings ya coconut kapena dzira limodzi lophika kwambiri.

Ngati sizingatheke kuti muzidya tsiku lonse, ingoyang'anirani kusunga chakudya chotsatira ndikugwiritsa ntchito tizakudya tating'onoting'ono pakagwa njala. Pang'ono ndi pang'ono ndizotheka kudziwa kuti nthawi zambiri sikukhudzana ndi njala, koma nkhawa yokhudza kudya.

Onani maupangiri ena oti musamve njala muvidiyo yotsatirayi:

Komanso yesetsani kulimbitsa thupi kwathu kuti muchepetse kunenepa.

6. Lembani zonse zomwe mudye

Kulemba zonse zomwe mumadya tsiku lonse ndi njira yabwino yochepetsera thupi, chifukwa mwanjira imeneyi munthu amatha kudziwa zomwe amadya ndipo, mwanjira imeneyi, amatha kuzindikira zolakwika ndi komwe angasinthire, atha kusintha momwe amadyera zizolowezi zochepetsera thupi., ngati ndicho chokhumba, ndikukhala ndi moyo wathanzi.

Ndikulimbikitsidwa kuti kulembetsa kumachitika tsiku lililonse komanso mukatha kudya, chifukwa ndikosavuta kukumbukira zomwe zidadyedwa. Mu diary yazakudya ndikofunikira kuwonetsa mtundu wa chakudya, kaya chamasana, cham'mawa, chotupitsa kapena chamadzulo, nthawi yakudya, chakudya chomwe chidadya ndi kuchuluka kwake, komwe chakudyacho chidachitika komanso ngati mumachita zinazake panthawiyo. Kuphatikiza apo, muyenera kulembetsa ndi omwe adadya nawo komanso momwe zinthu ziliri panthawiyi. Kulembetsa kumeneku kuyenera kuchitidwa masiku 3 mpaka 7, kuti athe kudziwa bwino zomwe amadya.

Pambuyo polembetsa, ndikofunikira kusanthula zosankha zonse zamakudya limodzi ndi katswiri wazakudya, chifukwa mwanjira imeneyi ndizotheka kuzindikira zolakwika ndikupanga njira zokwaniritsira cholinga chomwe mukufuna. Kuphatikiza apo, katswiri wazakudya akuwonetsa zakudya zabwino kwambiri kuti munthuyo asakhale ndi vuto la kuperewera kwazakudya ndipo azitha kuonda moyenera.

Momwe mungachepetsere thanzi lanu

Ngati zikuwoneka kuti kuchepa thupi ndi kovuta kwambiri, ndikofunikira kukaonana ndi katswiri wazamaphunziro kuti aone ngati zomwe thupi limapanga ndizokwanira ndikupita kwa katswiri wazakudya kuti akalandire malangizo ndi dongosolo lakadyedwe kanu, zomwe mumadya komanso zomwe mumachita moyo wanu wonse.

Pomwe pali mavuto azaumoyo, monga gastritis, mphumu, kufooka kwa mafupa, kapena ngakhale kuchepa kwa mayendedwe, malangizo ndi upangiri wa madotolo, kuyanjanitsa zakudya ndi kugwiritsa ntchito mankhwala komanso kusintha kwa matendawa, ndikofunikira kuti zitheke kuonda ndikukulitsa moyo, osati njira ina.

Kuti mukhale ndi zotsatira zabwino pamaphunziro ndikuchepetsa thupi mwachangu, onani zida zisanu ndi ziwiri zomwe zimawonongeka mosavuta ola limodzi la maphunziro.

Yesani zomwe mukudziwa

Tengani funso lofunsidwa mwachangu ili kuti mudziwe momwe muliri ndi chidziwitso chokhudza kudya moyenera:

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Yesani zomwe mukudziwa!

Yambani mayeso Ndikofunika kumwa madzi pakati pa 1.5 ndi 2 malita patsiku. Koma ngati simukufuna kumwa madzi osavuta, njira yabwino ndi iyi:

• Imwani msuzi wazipatso koma osawonjezera shuga.
• Imwani tiyi, madzi onunkhira kapena madzi owala.
• Tengani ma sodas opepuka kapena odyera ndikumwa mowa wosakhala mowa.

Zakudya zanga ndizabwino chifukwa:

• Ndimangodya kamodzi kapena kawiri masana mwamphamvu kwambiri, kuti ndiphe njala yanga ndipo ndisamadye china chilichonse tsiku lonse.
• Ndimadya chakudya chokhala ndi magawo ochepa ndikudya zakudya zosakonzedwa pang'ono monga zipatso ndi ndiwo zamasamba. Kuphatikiza apo, ndimamwa madzi ambiri.
• Monga momwe ndimakhalira ndi njala ndipo ndimamwa chilichonse ndikamadya.

Kuti mukhale ndi michere yonse yofunikira mthupi, ndibwino kuti:

• Idyani zipatso zambiri, ngakhale zitakhala mtundu umodzi wokha.
• Pewani kudya zakudya zokazinga kapena zonona ndikudya zomwe ndimakonda, polemekeza kukoma kwanga.
• Idyani pang'ono pokha ndikuyesanso zakudya zatsopano, zonunkhira kapena kukonzekera.

Chokoleti ndi:

• Chakudya choyipa chomwe ndiyenera kupewa kuti ndisanenepe komanso chomwe sichikugwirizana ndi chakudya chopatsa thanzi.
• Maswiti abwino atakhala ndi cocoa woposa 70%, ndipo atha kukuthandizani kuti muchepetse thupi ndikuchepetsa chidwi chodya maswiti ambiri.
• Chakudya chomwe, chifukwa chili ndi mitundu yosiyanasiyana (yoyera, mkaka kapena chakuda ...) chimandilola kupanga zakudya zosiyanasiyana.

Kuchepetsa kunenepa kudya wathanzi ndiyenera nthawi zonse:

• Khalani ndi njala ndikudya zakudya zosakondweretsa.
• Idyani zakudya zosaphika zambiri ndikukonzekera kosavuta, monga kokazinga kapena kuphika, wopanda msuzi wonenepa kwambiri komanso kupewa chakudya chochuluka pakudya.
• Kumwa mankhwala kuti ndichepetse kudya kapena kuwonjezera kagayidwe kake, kuti ndikhale wolimbikitsidwa.

Kuchita maphunziro abwino pakudya ndikuchepetsa thupi:

• Sindiyenera kudya zipatso zopatsa mphamvu kwambiri ngakhale zili zathanzi.
• Ndiyenera kudya zipatso zosiyanasiyana ngakhale zili zonenepetsa kwambiri, koma pakadali pano, ndiyenera kudya pang'ono.
• Ma calories ndiye chinthu chofunikira kwambiri posankha zipatso zomwe ndiyenera kudya.

Kuphunzitsanso chakudya ndi:

• Mtundu wazakudya zomwe zimachitika kwakanthawi, kuti zikwaniritse kulemera komwe mukufuna.
• China chake chomwe chili choyenera kwa anthu onenepa kwambiri.
• Kudya komwe sikungokuthandizani kuti mukhale wonenepa koma kumathandizanso kukhala ndi thanzi labwino.

M'mbuyomu Kenako