Njira 8 Zowonongera Kunenepa

Zamkati

• 1. Idyani maola atatu aliwonse
• 2. Idyani ndiwo zamasamba ndi amadyera pachakudya chachikulu
• 3. Idyani zakudya zolimba zokhwasula-khwasula
• 4. Imwani madzi okwanira malita 1.5 mpaka 2 patsiku
• 5. Chitani masewera olimbitsa thupi
• 6. Idyani pa mbale zing'onozing'ono
• 7. Kugona maola 8 usiku
• 8. Kugula ukatha kudya

Malangizo ochepetsa kuchepa thupi amaphatikizapo kusintha zizolowezi kunyumba ndi kusitolo, ndikuchita masewera olimbitsa thupi.

Ndikofunika kukumbukira kuti kuti muchepetse kunenepa mopepuka, ndikofunikira kupanga zizolowezi zabwino zomwe zimayenera kukwaniritsidwa tsiku lililonse, kutsatira chizolowezi chokhazikika kuti thupi liziyenda bwino. Zotsatirazi ndi malangizo 8 osavuta kuti muchepetse kunenepa.

1. Idyani maola atatu aliwonse

Kudya maola atatu aliwonse ndikofunikira chifukwa kumathandizira kuwonjezera kagayidwe kake, ndikupangitsa kuti thupi ligwiritse ntchito mphamvu zambiri. Kuphatikiza apo, kukhala ndi nthawi yanthawi zonse yakudya kumachepetsanso kumva njala komanso kuchuluka kwa chakudya chomwe chimadyedwa, kuchititsa kuti muchepetse thupi. Chitsanzo cha chotupitsa chopatsa thanzi ndi mkaka kapena yogurt wokhala ndi mabisiketi osadzaza kapena mtedza atatu.

2. Idyani ndiwo zamasamba ndi amadyera pachakudya chachikulu

Masamba ali ndi michere yambiri yomwe imagwira ntchito m'matumbo pochepetsa kuyamwa kwa mafuta ndikukweza matumbo. Kuphatikiza apo, masamba ali ndi mavitamini ndi michere yambiri yomwe imathandizira magwiridwe antchito amthupi, kuchotsa poizoni mthupi ndikulimbitsa chitetezo chamthupi.

3. Idyani zakudya zolimba zokhwasula-khwasula

Kudya zakudya zolimba musakatukule m'malo momwa zakumwa kumakuthandizani kuti muchepetse thupi chifukwa kumakulitsa kukhuta komanso kumachepetsa njala. Kutafuna pang'onopang'ono kumapangitsa kuti kukhutira kufikire ubongo mwachangu, ndipo zakudya zolimba zimadzaza m'mimba, ndikuchepetsa kuchuluka kwa chakudya chomwe chimadyedwa.

4. Imwani madzi okwanira malita 1.5 mpaka 2 patsiku

Kumwa madzi ochuluka tsiku lililonse kumakuthandizani kuti muchepetse thupi chifukwa kumachepetsa chilakolako ndikuchepetsa matumbo, kuchepetsa kudzimbidwa ndikuthandizira kutsuka matumbo. Kuphatikiza apo, madzi amathandizira magwiridwe antchito a impso ndikuthira khungu, kupewa mawonekedwe amakwinya.

5. Chitani masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi ndikofunikira kuti muchepetse thupi chifukwa zimathandiza kutentha mafuta komanso kulimbitsa thupi. Kuphatikiza apo, kuchita masewera olimbitsa thupi kumathandiza kuti magazi aziyenda bwino, kumachepetsa kuthamanga kwa magazi komanso kumathandiza kuchepetsa mafuta m'thupi.
Komabe, ma calories omwe amatayika panthawi yochita masewera olimbitsa thupi amatha kupezanso mosavuta ngati alibe chakudya chokwanira. Onani zabwino zisanu ndi ziwiri zomwe zimawonongeka mosavuta ola limodzi la maphunziro.

6. Idyani pa mbale zing'onozing'ono

Kudya pama mbale ang'onoang'ono kumakuthandizani kuti muchepetse thupi chifukwa ndi njira yochepetsera kuchuluka kwa chakudya chomwe chimayikidwa m'mbale. Izi ndichifukwa choti ubongo nthawi zonse umafuna mbale yokwanira nthawi yakudya, ndipo mbale zing'onozing'ono zimadzaza mwachangu komanso ndi chakudya chochepa, ndiye nsonga yabwino yothandizira kuwonda.Kuphatikiza apo, kudya ndi zidutswa zing'onozing'ono kumathandizanso kuonda chifukwa kumapangitsa kuti kudya kudye pang'onopang'ono, komwe kumakulitsa kukhuta komanso kumachepetsa kuchuluka kwa chakudya chomwe chimadyedwa.

7. Kugona maola 8 usiku

Kugona bwino kumakuthandizani kupumula ndikuchepetsa nkhawa komanso nkhawa, kuchepetsa njala yausiku komanso kudya usiku. Kuphatikiza apo, kugona mokwanira kumatulutsa mahomoni omwe amachititsa kuti munthu akhale ndi moyo wabwino, zomwe zimapangitsa kusankha zakudya zopatsa thanzi tsiku lotsatira.

8. Kugula ukatha kudya

Kupita ku supermarket kapena kumsika mukatha kudya ndibwino kuti musamve njala pakati pogula komanso kupitirira maswiti ndi zokhwasula-khwasula. Kuphatikiza apo, kusakhala ndi njala mukamagula kumathandiza kupanga zisankho zabwino zopita nazo kunyumba, ndikukonda kutsatira zomwe zidadya masiku angapo otsatira.

Onerani kanema wotsatira ndikuwona maupangiri ena amomwe mungachepetsere kunenepa popanda kuchita zolimbitsa thupi: