Njira 16 Zokulimbikitsani Kuti Muchepetse Kunenepa

Zamkati

• 1. Dziwani Chifukwa Chake Mukufuna Kuchepetsa
• 2. Musayembekezere Zinthu Zosatheka
• 3. Yang'anani pa Zolinga za Ndondomeko
• 4. Sankhani Mapulani Ogwirizana ndi Moyo Wanu
• 5. Lembani Zolemba Zanu Za Kuchepetsa Thupi
• 6. Sangalalani ndi Kupambana Kwanu
• 7. Pezani Thandizo Labwino
• 8. Pangani Kudzipereka
• 9. Ganizirani ndi Kulankhula Moyenera
• 10. Konzekerani Zovuta ndi Zobwerera M'mbuyo
• 11. Osalimbikira Ungwiro ndikudzikhululukira
• 12. Phunzirani Kukonda ndi Kuyamikira Thupi Lanu
• 13. Pezani Zochita Zolimbitsa Thupi Zomwe Mumakonda
• 14. Pezani Anthu Otengera Chitsanzo
• 15. Pezani Galu
• 16. Pezani Thandizo Labwino Mukamafunika
• Mfundo Yofunika Kwambiri

Kuyamba ndikumamatira ku puloteni yolemera nthawi zina kumawoneka ngati kosatheka.

Nthawi zambiri, anthu amangokhala opanda chidwi choyambira kapena kutaya chidwi chofuna kupitilirabe. Mwamwayi, chilimbikitso ndichinthu chomwe mungagwire ntchito kuti muwonjezere.

Nkhaniyi ikufotokoza njira 16 zokulimbikitsira kuti muchepetse kunenepa.

1. Dziwani Chifukwa Chake Mukufuna Kuchepetsa

Fotokozani momveka bwino zifukwa zonse zomwe mukufuna kuti muchepetse thupi ndikulemba. Izi zikuthandizani kuti mukhalebe odzipereka komanso olimbikitsidwa kukwaniritsa zolimbitsa thupi zanu.

Yesetsani kuwawerenga tsiku ndi tsiku ndi kuwagwiritsa ntchito ngati chikumbutso mukamayesedwa kuti musiye zolephera zanu.

Zifukwa zanu zingaphatikizepo kupewa matenda a shuga, kuyanjana ndi zidzukulu, kuyang'ana bwino kwambiri paphwando, kukulitsa kudzidalira kwanu kapena kudzikongoletsa ndi ma jean ena.

Anthu ambiri amayamba kuchepa thupi chifukwa adotolo adalangiza izi, koma kafukufuku akuwonetsa kuti anthu amakhala opambana ngati kuwonda kwawo kumachokera mkati ().

Fotokozani momveka bwino zolinga zanu zochepetsa thupi ndikulemba. Onetsetsani kuti zolinga zanu zikuchotsedwa mkati kuti muchite bwino kwakanthawi.

2. Musayembekezere Zinthu Zosatheka

Zakudya zambiri ndi zinthu zomwe zimadya zimafulumira. Komabe, akatswiri ambiri amalangiza kutaya makilogalamu 1-2 (0.5-1 kg) pa sabata ().

Kukhazikitsa zolinga zomwe simungazikwaniritse kumatha kukupangitsani kukhumudwa ndikupangitsani kusiya. M'malo mwake, kukhazikitsa ndi kukwaniritsa zolinga zomwe zingakwaniritsidwe kumabweretsa chisangalalo.

Komanso, anthu omwe amakwaniritsa zolinga zawo zodziyimira pawokha amatha kupitiliza kuchepa thupi nthawi yayitali (,).

Kafukufuku wogwiritsa ntchito zidziwitso zochokera m'malo angapo ochepetsa thupi adapeza kuti azimayi omwe amayembekeza kuti achepetsa kwambiri ndi omwe amatha kusiya pulogalamuyi ().

Nkhani yabwino ndiyakuti kungolemera pang'ono kwa 5-10% ya kulemera kwanu kumatha kukhala ndi gawo lalikulu pa thanzi lanu. Ngati muli ndi makilogalamu 180, amenewo ndi makilogalamu 4 mpaka 18 okha. Ngati muli ndi mapaundi 250 (makilogalamu 113), ndi mapaundi 13-25 (6-11 kg) ().

M'malo mwake, kutaya 5-10% ya thupi lanu kumatha ():

• Sinthani kuwongolera kwa magazi m'magazi
• Kuchepetsa chiopsezo cha matenda amtima
• Kuchepetsa cholesterol
• Kuchepetsa kupweteka kwamalumikizidwe
• Kuchepetsa chiopsezo cha khansa zina

Khazikitsani zoyembekeza zakuchepa kwa thupi kuti muchepetse kudzipulumutsa ndikupewa kutopa. Kuchepetsa pang'ono pang'ono kwa 5-10% kumatha kukhala ndi gawo lalikulu pa thanzi lanu.

3. Yang'anani pa Zolinga za Ndondomeko

Anthu ambiri kuyesera kuonda amangokhazikitsa zolinga, kapena zolinga zomwe akufuna kukwaniritsa kumapeto.

Nthawi zambiri, cholinga chotsatira ndicho chimakhala cholemera chomaliza.

Komabe, kumangoyang'ana pa zolinga zomwe zingachitike kungasokoneze zomwe mukufuna. Nthawi zambiri amatha kumva kuti ali kutali kwambiri ndikukusiyani mukulephera ().

M'malo mwake, muyenera kukhazikitsa zolinga, kapena zomwe mungachite kuti mukwaniritse zomwe mukufuna. Chitsanzo cha njirayi ndikuchita masewera olimbitsa thupi kanayi pa sabata.

Kafukufuku m'mayi azimayi onenepa kwambiri okwana 126 omwe amatenga nawo gawo pulogalamu yochepetsa thupi adapeza kuti omwe anali otsogola kwambiri amatha kuonda ndipo samatha kuchoka pazakudya zawo, poyerekeza ndi omwe amayang'ana kwambiri zotsatira zakuchepetsa okha ().

Ganizirani zokhazikitsa zolinga za SMART kuti mukhale ndi zolinga zabwino. SMART imayimira ():

• Mwachindunji
• Chotsimikizika
• Zotheka
• Zoona
• Kutengera nthawi

Zitsanzo zina za zolinga za SMART ndizo:

• Ndiyenda mofulumira kwa mphindi 30 masiku asanu sabata yamawa.
• Ndidya magawo anayi a masamba tsiku lililonse sabata ino.
• Ndimwa koloko imodzi sabata ino.

Kukhazikitsa zolinga za SMART kukuthandizani kuti mukhalebe olimbikitsidwa, pomwe kuyang'ana pa zolinga zokha kungabweretse kukhumudwitsidwa ndikuchepetsa chidwi chanu.

4. Sankhani Mapulani Ogwirizana ndi Moyo Wanu

Pezani njira yochepetsera thupi yomwe mutha kutsatira, ndipo pewani mapulani omwe sangakhale ovuta kutsatira nthawi yayitali.

Ngakhale pali mazana azakudya zosiyanasiyana, ambiri amachokera pakuchepetsa ma calories ().

Kuchepetsa kuchuluka kwa kalori yanu kumapangitsa kuti muchepetse kunenepa, koma kusala pang'ono kudya, makamaka kudya yo-yo kudya, kwapezeka kuti kumaneneratu zamtsogolo ().

Chifukwa chake, pewani kudya mosamalitsa komwe kumathetseratu zakudya zina. Kafukufuku apeza kuti iwo omwe ali ndi malingaliro "onse kapena opanda kanthu" sangachepetse thupi ().

M'malo mwake, lingalirani kupanga mapulani anu. Zakudya zotsatirazi zatsimikiziridwa kuti zikuthandizani kuti muchepetse thupi ():

• Kuchepetsa kudya kwa kalori
• Kuchepetsa kukula kwa magawo
• Kuchepetsa pafupipafupi zokhwasula-khwasula
• Kuchepetsa zakudya zokazinga ndi maswiti
• Kuphatikiza zipatso ndi ndiwo zamasamba

Sankhani njira yodyera yomwe mutha kutsatira nthawi yayitali ndikupewa kudya mopitirira muyeso kapena mwachangu.

5. Lembani Zolemba Zanu Za Kuchepetsa Thupi

Kudziyang'anira ndikofunikira pakuchepetsa chidwi ndi kuchita bwino.

Kafukufuku apeza kuti anthu omwe amawunika momwe amadyera amatha kuchepa thupi ndikuchepetsa ().

Komabe, kuti musunge bwino chakudya, muyenera kulemba chilichonse chomwe mungadye. Izi zimaphatikizapo chakudya, zokhwasula-khwasula ndi switi yomwe mudadya pa desiki ya mnzanu.

Muthanso kulembetsa momwe mumamvera mu zolemba zanu. Izi zitha kukuthandizani kuzindikira zomwe zimayambitsa kudya mopambanitsa ndikuthandizaninso kupeza njira zothanirana ndi mavutowa.

Mutha kusunga magazini azakudya polemba ndi pepala kapena kugwiritsa ntchito tsamba lawebusayiti kapena pulogalamu. Onse atsimikiziridwa kuti ndi othandiza ().

Kusunga magazini yazakudya kungakuthandizeni kuyeza kupita patsogolo, kuzindikira zomwe zimayambitsa ndikudziyankha nokha. Muthanso kugwiritsa ntchito tsamba la webusayiti kapena pulogalamu ngati chida chofufuzira.

6. Sangalalani ndi Kupambana Kwanu

Kuchepetsa thupi ndi kovuta, choncho kondwerani zabwino zanu zonse kuti mukhalebe olimbikitsidwa.

Dzipatseni ngongole mukakwaniritsa cholinga. Ma media azachuma kapena masamba ochepetsa kuchepa ndi masamba am'madera ndi malo abwino oti mugawane zomwe mwachita bwino ndikuthandizidwa. Mukadzinyadira, mudzakulimbikitsani ().

Kuphatikiza apo, kumbukirani kukondwerera kusintha kwamakhalidwe osangofika pamlingo winawake pamlingo.

Mwachitsanzo, ngati mwakwaniritsa cholinga chanu chochita masewera olimbitsa thupi masiku anayi pa sabata, muzisamba mozizira kapena mukonzekere kusangalala ndi anzanu.

Kuphatikiza apo, mutha kukulitsa chidwi chanu podzipindulitsa nokha ().

Komabe, ndikofunikira kusankha mphotho yoyenera. Pewani kudzipindulitsa ndi chakudya. Komanso, pewani mphotho zomwe zimakhala zodula kwambiri simungazigule, kapena zopanda pake kotero kuti mungalolere kukhala nazo.

Izi ndi zitsanzo zabwino za mphotho:

• Kupeza manicure
• Kupita kanema
• Kugula zatsopano
• Kuphunzira kalasi yophika

Sangalalani ndi kupambana kwanu konse muulendo wanu wochepetsa thupi. Ganizirani zodzipindulitsa nokha kuti mulimbikitse chidwi chanu.

7. Pezani Thandizo Labwino

Anthu amafunikira kuthandizidwa pafupipafupi ndi mayankho olimbikitsa kuti akhalebe olimbikitsidwa ().

Uzani achibale anu apamtima komanso anzanu za zomwe mukufuna kuchepetsa thupi kuti akuthandizireni paulendo wanu.

Anthu ambiri zimawathandizanso kupeza anzawo ochepera kulemera. Mutha kulumikizana limodzi, kukhala ndi maudindo wina ndi mnzake ndikulimbikitsana munthawi yonseyi.

Kuphatikiza apo, zitha kukhala zothandiza kuphatikiza wokondedwa wanu, koma onetsetsani kuti mulandila chithandizo kuchokera kwa anthu enanso, monga anzanu ().

Kuphatikiza apo, lingalirani zolowa nawo gulu lothandizira. Magulu onse othandizira mwa-munthu komanso pa intaneti atsimikiziridwa kuti ndiopindulitsa ().

Kukhala ndi chithandizo champhamvu pagulu kumakuthandizani kuti mudzayankhe mlandu ndikukulimbikitsani kuti muchepetse kunenepa. Ganizirani zolowa nawo gulu lothandizira kuti zikuthandizireni kukulimbikitsani.

8. Pangani Kudzipereka

Kafukufuku akuwonetsa kuti omwe amadzipereka pagulu amatha kutsatira zomwe akufuna ().

Kuuza ena za zolinga zanu zochepetsa thupi kudzakuthandizani kuti musayankhe mlandu. Uzani achibale anu apamtima komanso anzanu, ndipo mungaganizirenso kugawana nawo pazanema. Anthu ambiri omwe mumagawana nawo zolinga zanu, ndizomwe zimayankha mlandu.

Kuphatikiza apo, lingalirani ndalama zanu pochita masewera olimbitsa thupi, phukusi la masewera olimbitsa thupi kapena kulipira 5K pasadakhale. Mutha kutsatira izi ngati mudapanga kale ndalama.

Kudzipereka pagulu kuti muchepetse kunenepa kudzakuthandizani kuti mukhalebe olimbikitsidwa komanso kukuyimbani mlandu.

9. Ganizirani ndi Kulankhula Moyenera

Anthu omwe amayembekeza zabwino ndikukhala ndi chidaliro pakakwanitsa kukwaniritsa zolinga zawo amachepetsa (15).

Komanso, anthu omwe amagwiritsa ntchito "nkhani zosintha" amatha kutsatira zomwe akukonzekera.

Sinthani zokambirana ndikunena zakudzipereka pakusintha kwamakhalidwe, zifukwa zomwe zikuwatsatira komanso zomwe mungachite kuti mukwaniritse zolinga zanu ().

Chifukwa chake, yambani kuyankhula zabwino zakuchepetsa thupi. Komanso, kambiranani za masitepe omwe muyenera kutenga ndikupereka malingaliro anu mokweza.

Kumbali inayi, kafukufuku akuwonetsa kuti anthu omwe amakhala nthawi yayitali amangolingalira za kulemera kwawo kwamaloto sangakwaniritse cholinga chawo. Izi zimatchedwa kudzisangalatsa m'maganizo.

M'malo mwake, muyenera kusiyanitsa m'malingaliro. Kusiyanitsa malingaliro, khalani ndi mphindi zochepa ndikuganiza kuti mukwaniritse cholinga chanu kenako mphindi zingapo kulingalira zopinga zomwe zingakulepheretseni.

Kafukufuku wophunzitsidwa ndi ophunzira 134 adawalowetsa m'maganizo kapena kusiyanitsa m'maganizo zolinga zawo zakadyedwe. Iwo omwe amasiyana ndi malingaliro anali otheka kuchitapo kanthu. Amadya ma calories ochepa, amachita masewera olimbitsa thupi komanso amadya zakudya zochepa kwambiri (15).

Monga tawonera mu phunziroli, kusiyanitsa kwamaganizidwe kumakhala kolimbikitsa kwambiri ndipo kumapangitsa kuchitapo kanthu kuposa kungokhalira kuganiza, zomwe zitha kupusitsa ubongo wanu kuganiza kuti mwakwanitsa kale ndikupangitsani kuti musachitepo kanthu kuti mukwaniritse zolinga zanu.

Ganizirani ndikulankhula zabwino pazolinga zanu zochepetsa thupi, koma onetsetsani kuti mukuzindikira zenizeni ndipo yang'anani pazomwe muyenera kuchita kuti mukwaniritse.

10. Konzekerani Zovuta ndi Zobwerera M'mbuyo

Zovuta za tsiku ndi tsiku zidzangokhalapo. Kupeza njira zowakonzera ndikukhala ndi maluso oyenera kuthana ndi mavuto kukuthandizani kuti mukhalebe olimbikitsidwa ngakhale mutakumana ndi zovuta zotani.

Nthawi zonse padzakhala tchuthi, masiku okumbukira kubadwa kapena maphwando oti akhale nawo. Ndipo nthawi zonse pamakhala zopanikiza kuntchito kapena ndi banja.

Ndikofunika kuti muyambe kuthetsa mavuto ndikukambirana za mavuto omwe angakhalepo ochepetsa thupi komanso zopinga. Izi zikuthandizani kuti musachoke pamalopo ndikusowa chidwi ().

Anthu ambiri amatembenukira ku chakudya kuti atonthozedwe. Izi zitha kuwapangitsa kuti asiye zofooka zawo. Kupanga maluso oyenera othetsera izi kungalepheretse izi kukuchitikirani.

M'malo mwake, kafukufuku wasonyeza kuti anthu omwe amadziwa bwino kuthana ndi kupsinjika ndipo ali ndi njira zabwino zothetsera mavuto amachepetsa thupi ndikuchiletsa motalika ().

Ganizirani kugwiritsa ntchito zina mwanjira izi kuti muchepetse kupsinjika:

• Chitani masewera olimbitsa thupi
• Yesetsani kupuma kwapakati
• Sambani
• Pitani panja mukapemphedwe
• Itanani mnzanu
• Funsani thandizo

Kumbukiraninso kukonzekera tchuthi, maphwando komanso malo odyera. Mutha kusanthula mindandanda yazakudya pasadakhale ndikupeza njira yabwino. Pamaphwando, mutha kubweretsa mbale yathanzi kapena kudya magawo ang'onoang'ono.

Ndikofunikira kukonzekera zododometsa ndikukhala ndi machitidwe abwino opirira. Ngati mumagwiritsa ntchito chakudya ngati njira yothanirana nayo, yambani kuyeserera njira zina zothetsera vuto lanu.

11. Osalimbikira Ungwiro ndikudzikhululukira

Simuyenera kuchita kukhala angwiro kuti muchepetse kunenepa.

Ngati muli ndi njira "yonse kapena yopanda kanthu", simungathe kukwaniritsa zolinga zanu ().

Mukakhala okhwimitsa zinthu kwambiri, mutha kunena kuti "ndinali ndi hamburger ndipo ndimakonda kukazinga chakudya chamasana, ndiye ndikhozanso kukhala ndi pizza pachakudya." M'malo mwake, yesani kunena, "Ndidadya nkhomaliro, choncho ndiyenera kukhala ndi chakudya chamadzulo" ().

Ndipo pewani kudzimenya mukalakwitsa. Malingaliro odziwononga amangolepheretsa chidwi chanu.

M'malo mwake, dzikhululukire. Kumbukirani kuti cholakwa chimodzi sichingasokoneze kupita kwanu patsogolo.

Mukakhala ndi cholinga chokhala angwiro, simudzakhalanso ndi chidwi. Mukalola kusinthasintha ndikudzikhululukira nokha, mutha kukhala olimbikitsidwa paulendo wanu wochepetsa thupi.

12. Phunzirani Kukonda ndi Kuyamikira Thupi Lanu

Kafukufuku apeza mobwerezabwereza kuti anthu omwe sakonda matupi awo sangachepetse thupi (,).

Kuchita zinthu zokuthandizani kuti mukhale ndi thanzi labwino kungakuthandizeni kuti muchepetse thupi komanso kuti muchepetse kunenepa.

Kuphatikiza apo, anthu omwe ali ndi mawonekedwe abwinobwino amatha kusankha zakudya zomwe angakwanitse ndikuyesa zochitika zatsopano zomwe zingawathandize kukwaniritsa zolinga zawo ().

Ntchito zotsatirazi zitha kuthandiza kukulitsa chithunzi cha thupi lanu:

• Chitani masewera olimbitsa thupi
• Yamikirani zomwe thupi lanu lingachite
• Dzichitireni kena kake, monga kutikita minofu kapena kudzikongoletsa
• Dzizungulirani ndi anthu abwino
• Lekani kudziyerekeza nokha ndi ena, makamaka mitundu
• Valani zovala zomwe mumakonda komanso zokuyenererani
• Yang'anani pagalasi ndikunena mokweza zinthu zomwe mumakonda

Kulimbitsa thupi lanu kumatha kukuthandizani kuti mukhalebe olimbikitsidwa kuti muchepetse kunenepa. Yesani ntchito zomwe zatchulidwazi kuti musinthe mawonekedwe anu.

13. Pezani Zochita Zolimbitsa Thupi Zomwe Mumakonda

Kuchita masewera olimbitsa thupi ndi gawo lofunikira lochepetsa thupi. Sikuti zimangokuthandizani kuwotcha mafuta, komanso zimakuthandizani kukhala ndi thanzi labwino ().

Mtundu wabwino kwambiri ndi masewera olimbitsa thupi omwe mumakonda ndipo mutha kutsatira.

Pali mitundu yosiyanasiyana komanso njira zolimbitsira thupi, ndipo ndikofunikira kufufuza njira zosiyanasiyana kuti mupeze zomwe mumakonda.

Ganizirani komwe mukufuna kuchita masewera olimbitsa thupi. Kodi mumakonda kukhala mkati kapena kunja? Kodi mungakonde kupita kokachita masewera olimbitsa thupi kapena kunyumba kwanu?

Komanso, onani ngati mukufuna kuchita masewera olimbitsa thupi nokha kapena ndi gulu. Makalasi am'magulu ndi otchuka kwambiri, ndipo amathandiza anthu ambiri kukhala olimbikitsidwa. Komabe, ngati simukusangalala ndimakalasi am'magulu, kulimbitsa thupi panokha ndibwino.

Pomaliza, mverani nyimbo mukamachita masewera olimbitsa thupi, chifukwa kutero kumatha kukulimbikitsani. Anthu amakonda kuchita masewera olimbitsa thupi kwakanthawi akamamvera nyimbo (19).

Kuchita masewera olimbitsa thupi sikungokuthandizani kuwotcha mafuta, komanso kumakupangitsani kuti mukhale bwino. Pezani masewera olimbitsa thupi omwe mumakonda, kuti atha kukhala gawo lanu.

14. Pezani Anthu Otengera Chitsanzo

Kukhala ndi chitsanzo kungakuthandizeni kukhalabe olimbikitsidwa kuti muchepetse kunenepa. Komabe, muyenera kusankha mtundu woyenera wachitsanzo kuti mukhale wolimbikitsidwa.

Kuyika chithunzi cha supermodel mufiriji yanu sikungakulimbikitseni pakapita nthawi. M'malo mwake, pezani munthu wachitsanzo yemwe mungamvetse bwino.

Kukhala ndi mbiri yabwino komanso yabwino kungakuthandizeni kuti mukhalebe olimbikitsidwa ().

Mwinanso mumadziwa mnzanu yemwe wachepetsa kwambiri ndipo akhoza kukhala kukulimbikitsani. Muthanso kuyang'ana mabulogu olimbikitsa kapena nkhani za anthu omwe achepetsa thupi.

Kupeza munthu woti muzimutengera kudzakuthandizani kuti mukhalebe olimba mtima Ndikofunika kupeza munthu woti muzimutsanzira.

15. Pezani Galu

Agalu atha kukhala anzawo abwino ochepetsa thupi. M'malo mwake, kafukufuku akuwonetsa kuti kukhala ndi galu kumatha kukuthandiza kuti muchepetse thupi (21).

Choyamba, agalu amatha kukulitsa zolimbitsa thupi.

Kafukufuku waku Canada wokhudza eni agalu adapeza kuti anthu omwe anali ndi agalu amayenda pafupifupi mphindi 300 pasabata, pomwe anthu omwe alibe agalu amangoyenda mphindi 168 pa sabata ().

Chachiwiri, agalu ndi othandizira kwambiri. Mosiyana ndi mnzanu wantchito, agalu amakhala osangalala nthawi zonse kuti achite masewera olimbitsa thupi.

Monga bonasi yowonjezera, umwini wa ziweto umatsimikiziridwa kuti umakulitsa thanzi lathunthu ndi thanzi. Amalumikizidwa ndi cholesterol, kutsika kwa magazi ndikuchepetsa kusungulumwa komanso kukhumudwa (23).

Umwini wa agalu ukhoza kukuthandizani kuti muchepetse thupi powonjezera zochita zanu zolimbitsa thupi komanso kupereka chithandizo panjira.

16. Pezani Thandizo Labwino Mukamafunika

Osazengereza kufunsa akatswiri kuti akuthandizireni pakuchepetsa thupi pakufunika kutero. Anthu omwe amadzidalira kwambiri kudziwa komanso kuthekera kwawo atha kuchepa kwambiri.

Izi zitha kutanthauza kuti mupeze katswiri wazakudya yemwe angakuphunzitseni za zakudya zinazake kapena katswiri wazolimbitsa thupi kuti akuphunzitseni momwe mungachitire masewera olimbitsa thupi ().

Anthu ambiri amasangalalanso chifukwa chakuwona akatswiri akuwapatsa.

Ngati mukuvutikabe kuti mulimbikitsidwe, lingalirani zopeza katswiri wama psychologist kapena wazakudya zamankhwala yemwe adaphunzitsidwa kuyankhulana mwamphamvu, zomwe zatsimikiziridwa kuti zithandiza anthu kukwaniritsa zolinga zawo ().

Akatswiri monga odyetsa, ochita masewera olimbitsa thupi komanso akatswiri amisala atha kukuthandizani kuti mukhale ndi chidwi komanso kudziwa zambiri zokuthandizani kukwaniritsa zolinga zanu.

Mfundo Yofunika Kwambiri

Kulimbikitsidwa kuti muchepetse thupi ndikofunikira kuti muchepetse kunenepa kwakanthawi.

Anthu amapeza zinthu zosiyanasiyana zolimbikitsa, chifukwa chake ndikofunikira kudziwa zomwe zimakulimbikitsani, makamaka.

Kumbukirani kuti mudzitha kusinthasintha ndikukondwerera zopambana zochepa paulendo wanu wochepetsa thupi. Ndipo musachite mantha kupempha thandizo pakafunika kutero.

Ndi zida zoyenera ndi chithandizo, mutha kupeza ndikulimbikitsidwa kukwaniritsa zolinga zanu zakuchepa.