Anasiya Kugwira Ntchito?

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Kodi simunagwirepo ntchito mpaka kalekale kapena mwakhala mukudya zinthu zonse zolakwika? Lekani kudandaula za izi-maupangiri asanu amatha kusintha chilichonse. Konzekerani kukhala ndi chizolowezi chathanzi-komanso kudzidalira kwanu.

1. Bweretsani mayendedwe anu.

Onetsetsani zomwe zakulimbikitsani kuti mukhale oyenera poyamba. Yang'anani machitidwe ndi njira zomwe zinagwira ntchito, chifukwa zidzagwiranso ntchito. Mwachitsanzo, ngati kuphunzitsidwa kwa 5k kuthamanga kwanuko kukupangitsani chidwi chanu, pezani chochitika china ndikulembetsa sabata ino, akutero a Timothy Noakes, MD, D.Sc., director of the research unit for exercise science and sports medicine at the Yunivesite ya Cape Town ku South Africa ndi wolemba Mbiri ya Kuthamanga.

2. Pangani mapu amsewu.

Mukasochera, mumafika komwe mukupita mwachangu kwambiri mukakhala ndi mapu kuposa momwe mumalowera. Choncho pangani zakudya za mlungu ndi mlungu ndondomeko zolimbitsa thupi. Chinsinsi ndikuti mukhale ndi zolinga sabata iliyonse mukamawonjezera zina, atero a Susan Kleiner, Ph.D., R.D, katswiri wazamasewera ku High Performance Nutrition ku Mercer Island, Wash., Komanso wolemba nawo Kudya Mphamvu ndi Kulimbitsa Thupi Logi. Mwachitsanzo, mapu odyera athanzi atha kuphatikizira kumwa magalasi asanu ndi atatu amadzi tsiku lililonse kwa sabata imodzi, ndikuwonjezeranso theka la zipatso ndi ndiwo zamasamba tsiku lililonse sabata yamawa. Mumalandira lingaliro.

3. Chitanipo kanthu. Tsopano!

Sikuti mawu oti "cholinga chotsatira zochita" ndiowona kuposa momwe timakhalira ndi masewera olimbitsa thupi. Lembani zinthu zitatu zomwe mungachite sabata ino zomwe zingakuthandizeni kutsitsimutsa pulogalamu yanu yolimbitsa thupi. Kenako, onjezani ku kalendala yanu - ndikuchita. Kulimbitsa thupi kumodzi kumatha kuthetsa kukayika komanso kutopa ndikupangitsa kuti mukhale ndi malingaliro abwino ndikupita patsogolo, Kleiner akuti. Dzikumbutseni za izi nthawi iliyonse mukamayesedwa kuti musiye masewera olimbitsa thupi.

4. Momasuka kubwerera.

Bweretsani kukula kwanu pang'onopang'ono, akutero Kleiner. Yambani ndi 50 peresenti ya ndalama zomwe mumachita musanapume, kenako muziwonjezere ndi 5 mpaka 15% sabata iliyonse. Ngakhale izi zitha kumveka ngati kubwerera pang'onopang'ono, kupitako pang'onopang'ono kumachotsa mbola poyambiranso ndikupitilizabe kuyenda. Simukufuna kudana nazo mukamaliza kulimbitsa thupi kwanu koyamba.

5. Dzisamalire wekha.

Pitirizani kudzipereka kuti mudzisamalira nokha, osati kungochepetsa thupi kapena kuchita masewera olimbitsa thupi. Palibe chifukwa chosankha zakudya zathanzi kapena kuchita masewera olimbitsa thupi sikungakupangitseni kumva kukhala osangalatsa ngati kutikita minofu, manicure, kapena china chilichonse chomwe mumachita chimathandizira kuti muwoneke bwino komanso kuti mumve bwino.

NKHANI YA BONUS: Konzekerani Kusintha Thupi Lanu

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