Chifukwa Chake Tikulemera & Momwe Mungalekere Tsopano

Zamkati

• Onaninso za

Zikafika pakulemera, ndife fuko lopanda malire. Kumbali imodzi ya sikelo kuli anthu aku America okwana 130 miliyoni - ndipo koposa zonse, theka la azimayi azaka zapakati pa 20 ndi 39 - omwe ndi onenepa kwambiri kapena onenepa kwambiri. Mbali inayi ndikuthekera kwathu tonse kunyalanyaza kuthekera kuti vutoli likugwira ntchito kwa ife (ndipo inde, mwina nanu) payekhapayekha. Aliyense amadziwa kuti tili pakati pamavuto onenepa kwambiri; sitikuganiza kuti tingakhale gawo lake. Pa kafukufuku waposachedwa ndi International Food Information Council Foundation, gawo limodzi mwa magawo atatu a anthu onenepa kwambiri (kutanthauza kuti ali ndi mndandandanda wa thupi, kapena BMI, wa 25-29), akuti ali ndi kulemera koyenera. Chodabwitsa kwambiri, pafupifupi atatu mwa anayi a iwo omwe ali mgulu la onenepa kwambiri (BMI azaka 30 kapena kupitilira apo) amakhulupirira kuti ndi onenepa kwambiri.

Kulephera kuthana ndi vutoli kumatha kuyambitsa mavuto akulu: "Kunenepa kwambiri kumabweretsa matenda ashuga, matenda amtima ndi khansa, kungotchulapo zovuta zochepa chabe zaumoyo," atero a Thomas Wadden, Ph.D., Purezidenti wa NAASO, The Obesity Society, gulu lotsogola lotsogola lomwe laphunzira za kunenepa kwambiri. Ndipotu, malinga ndi Centers for Disease Control and Prevention (CDC) ku Atlanta, kunenepa kwambiri kukuposa kusuta fodya monga chomwe chimayambitsa imfa zomwe zingathe kupewedwa.

Nanga n’cifukwa ciani tanenepa kwambili?

Shape atafunsa funsoli kwa akatswiri ofufuza za kunenepa kwambiri mdziko muno, adafotokoza zifukwa zazikulu zisanu ndi zitatu pansipa, zomwe masikelo athu akugunda kwambiri. Ngakhale zili bwino, adatipatsa zowonda pazomwe tingachite kuti tisinthe. Kaya mukufuna kutaya mapaundi 10 kapena mapaundi 50, pulani yanu yopambana ili pamasamba asanu ndi limodziwa. Musanathamange kugwiritsa ntchito njira zaukadaulozi, khalani ndi mphindi zochepa mukufunsa mafunso omwe ali patsamba 187. Mukazindikira kuti ndinu wocheperako, mumakhala ndi mwayi wotsatira pulogalamu yochepetsera thupi. Ndipo zikafika posiya mapaundi owonjezerawo, ndiye chinthu chofunikira kwambiri.

1. Tikugwiritsa ntchito majini athu ngati chowiringula.

Anthu ambiri amati kunenepa ndi DNA, ndipo izi ndizoyenera - koma sizokhazo, kapena chifukwa chachikulu. "Chibadwa chimathandizira momwe thupi lanu limawotchera mafuta ndi momwe amagulitsira mafuta, motero zimakuthandizani kudziwa kuti mungakhale onenepa kwambiri kapena onenepa kwambiri," akutero Wadden, yemwenso ndi wamkulu wa Center for Weight and Eating Disorder ku University of Pennsylvania School Za Mankhwala. Komabe, vuto lalikulu kuposa ma chromosomes athu, atero akatswiri, ndimakhalidwe athu, makamaka zosankha zoyipa zomwe timapanga. "Zili ngati kulandira nyumba. Mwapatsidwa nyumbayo ndi malo, koma mutha kusankha momwe mungafunire kuyikonzanso," akufotokoza a Linda Spangle, RN, mphunzitsi wotsitsa thupi ku Broomfield, Colo., Komanso wolemba Masiku 100 Ochepetsa Thupi (Sunquest Media, 2006). "Momwemonso, ngakhale mutakhala ndi chizolowezi chofuna kunenepa, ndiinu omwe mumasankha momwe mungadye ndi kuchita masewera olimbitsa thupi."

Zoyenera kuchita tsopano

Kukana kulola kuti chibadwa chikulepheretseni kusintha kadyedwe ndi zizolowezi zolimbitsa thupi kuti muchepetse. Ndizowona kuti simudzakhala kukula 2, koma mutha kuonda. Kafukufuku akuwonetsa kuti kungochotsa 5-10% ya kulemera kwanu pakadali pano kumatha kuchepetsa kuthamanga kwa magazi kwanu ndipo kumakhudza chiwopsezo chanu chodwala matenda amtima ndi matenda ashuga. Awa ndi mapaundi 9-18 osamalika a mayi yemwe amalemera mapaundi 180.

2. Tikudya pafupipafupi.

Sizinali kalekale kuti malo ogulitsira mankhwala anali malo omwe mumatenga mankhwala ndikuti malo ogulitsira mafuta ndi omwe mumayatsa galimoto yanu. Lero mutha kutenga ma M & M ndi mankhwala anu ndikudyetsa m'mimba mukadzaza thanki yanu. "Kudya tsopano kwakhala kosangulutsa kosangalatsa. Kutaya mphamvu zake kuti zizindikire chochitika chapadera, kukhutitsa njala yeniyeni kapena kukhala ndi thanzi," akutero Wadden. Kuonjezera apo, zambiri zomwe timagwira popita ndi zakudya zamagulu, zomwe zimakhala ndi mafuta ambiri, shuga ndi zopatsa mphamvu ndipo zimathandizira kwambiri kulemera."Zambiri mwazakudyazi sizikhala ndi thanzi labwino kapena fiber, kotero kuti simumakhutira pokhapokha mutadya zakudya zazikulu," akutero Lisa Young, Ph.D., RD, pulofesa wothandizira pazakudya pa yunivesite ya New York, komanso wolemba buku la The New York Times. Gawo Teller (Mabuku a Morgan Road, 2005).

Zoyenera kuchita tsopano

Chakudya chanu cha tsiku ndi tsiku chiyenera kukhala ndi zakudya zitatu komanso zakudya zopsereza ziwiri, pa-iod iliyonse. Kwa mayi kuyesera kuchepetsa kulemera kwake, ndizo pafupifupi 2,000 cal-ories patsiku. Ngati mukuyesera kuti muchepetse thupi, chepetsani nambala imeneyo ndi ma calories 300-500. Njira yosavuta yochepetsera zopatsa mphamvu: "Idyani zakudya zophikidwa pang'ono (ganizirani zofufumitsa, makeke ndi makeke) - zomwe zimakhala zochulukira mumafuta ndi shuga - komanso zipatso ndi ndiwo zamasamba ndi mbewu zambiri," akutero Young. Njira ina yofunika yomwe imagwira ntchito kwa iwo omwe ataya thupi ndikuzisunga bwino: Onetsetsani kuti muli ndi zokhwasula-khwasula zathanzi monga yogurt, kagawo kakang'ono ka mtedza kapena chipatso pamanja kuti musafe njala; Zakudya zopanda thanzi nthawi zonse zimawoneka kuti zimatchula dzina lanu mokweza kwambiri mukakhala ndi njala.

3. Tikudya gawo lalikulu.

Kuyambira zaka za m'ma 1970, kukula kwa magawo a chakudya chilichonse chophatikizidwa kupatula mkate wakula -- ena ndi 100 peresenti. “Magawo amalesitilanti nawonso ndi okulirapo, ndipo nthawi zambiri timadyera kumalo oti tisangalale,” akutero Young. Kafukufuku akuwonetsa kuti tsopano tikugwiritsa ntchito pafupifupi 50% ya ndalama zomwe timadya tikudya kunja kwa nyumba poyerekeza ndi 30% pafupifupi zaka 20 zapitazo. Kudya magawo akulu kumatanthauza kuti tikudya ma calories owonjezera - 400 ma calories owonjezera patsiku kuyambira munthu m'ma 1980. Tsoka ilo, ambiri aife sitisunga kalori yathu ya tsiku ndi tsiku. Zotsatira zake, tikulandila zopatsa mphamvu zochulukirapo kuposa momwe tikugwirira ntchito ndikulemera. "Pali njira yosavuta yochepetsera kulemera: Ngati simukufuna kunyamula mapaundi owonjezera, musadye ma calories kuposa momwe mumawotcha pogwiritsa ntchito masewera olimbitsa thupi ndi zochitika za tsiku ndi tsiku," Young akuti.

Zoyenera kuchita tsopano

Kudya mochepa sikutanthauza kuti muyenera kukhala ndi njala kapena kumva kuti akumanidwa zinthu zina. Pali njira zingapo zosapweteka zochepetsera magawo:

Lembani zomwe mumadya.

Kafukufuku akuwonetsa kuti nthawi zambiri timachepetsera ma calories omwe timadya ndi 20-50 peresenti. Kusunga buku lazakudya ndi njira yabwino yodziwira zomwe mukudya komanso kuchuluka kwa zomwe mukudya - komanso kuti muziyankha zomwe zimalowa mkamwa mwanu. Palibe chomwe chimakupangitsani kuti muganizire kawiri zakufikira mphothoyo yachiwiri yopepuka kuposa kuvomereza polemba kuti mwachita. (Mutha kulowetsa zakudya zomwe mumadya ndikutsata zopatsa mphamvu zanu pa ishape.com/diary/MealsViewAction, komwe mungapeze zambiri zopatsa thanzi pazakudya zopitilira 16,000 zamtundu uliwonse komanso zodziwika bwino.)

Khalani ndi zakudya zazing'ono. "Anthu ambiri amatha kudzisunga ngati atangochepetsa kuchuluka kwa chakudya chomwe adya," akutero a Phil Wood, Ph.D., director of the division of genomics ku University of Alabama ku Birmingham komanso wolemba How Fat Work (Harvard University Press, 2006). Kukonzekera zakudya zanu zambiri kunyumba, m'malo modalira kutenga, kumakupatsani mphamvu. Ingodzazani mbale kapena mbale yanu ndi chakudya chochepa pang'ono pa chakudya chilichonse. Kuti mumvetse bwino za momwe kuperekerako kuli koyenera, gwiritsani ntchito makapu oyezera ndi sikelo ya chakudya: Mwachitsanzo, mpunga wovomerezeka ndi theka la chikho; kugawa kwa ng'ombe, nkhumba kapena nkhuku ndi ma ounces atatu.

Khalani odyera-savvy. Zakudya zodyeramo ndizodziwika bwino kwambiri ndipo nthawi zambiri zimakhala ndi mafuta ambiri kapena batala, zomwe zimakhala ndi zopatsa mphamvu. Nthawi zomwe mumadya, musachite mantha kukupemphani zinthu zapadera: Funsani woperekera zakudya kuti akupatseni zovala kapena sauces pambali kapena kuti alowe m'malo mwa saladi kapena masamba owonjezera a french fries. Kuti muchepetse chiyeso chotsuka mbale yanu, sungani theka la cholowa chanu m'chikwama cha doggie chisanabweretsedwe patebulo. Ngati n’kotheka, ganiziranitu zimene mudzaitanitsa kuti musamakopeke ndi zinthu zooneka ndi fungo la zakudya zovuta kukana. Pazakudya zodyera, yang'anani mawebusaiti awo kuti mudziwe zambiri zokhudza zakudya; kwa malo odyera ang'onoang'ono, pitani patsogolo ndikufunsani za menyu (atha kukutumizirani fakisi).

Pitirizani kuchitira pang'ono Osadula zakudya zomwe mumakonda kwambiri zama calorie; kutero kumangokhazikitsa mkombero womwe umadzikaniza wekha, kenako kumamwa mopambanitsa. M'malo mwake, muzikhala nawo magawo ang'onoang'ono nthawi zambiri. M'malo mongoganiza kuti "sindingadyeko ayisikilimu wowola-mkate," konzekerani kukhala ndi koni yaying'ono kamodzi pa sabata. Mwanjira imeneyi pamene zilakolako zikugunda, mudzadziwa njira yoyenera yokhalira.

4. Tikudya shuga wambiri.

"Chimodzi mwazosintha zazikulu pakupezeka kwathu kwa chakudya pazaka 40 zapitazi ndikubweretsa mankhwala a chimanga a fructose (HFCS)," Wood akutero. Masiku ano, HFCS ikuyimira zoposa 40 peresenti ya zotsekemera za caloric zomwe zimawonjezeredwa ku zakudya ndi zakumwa - ndipo ziri mu chirichonse kuchokera ku soda ndi yoghurt yachisanu mpaka mkate ndi ketchup. Vutolo? HFCS imalimbikitsa kudya kwambiri chifukwa imalephera kuyambitsa amithenga oyenera a mankhwala omwe amauza ubongo kuti mimba yadzaza, akufotokoza Susan M. Kleiner, Ph.D., RD, katswiri wa masewera olimbitsa thupi komanso mwiniwake wa High Performance Nutrition ku Mer-cer Island, Sambani. "Popanda amithenga awa, njala yanu ilibe njira yotsekera. Mutha kumwa ma calories okwana 300, ndipo thupi lanu silingavomereze kuti mwadya mafuta aliwonse." M'malo mwake, kafukufuku akuwonetsa kuti kugwiritsa ntchito kwambiri HFCS mdziko muno -- mu 1970, aliyense tinkadya pafupifupi theka la paundi pachaka ndipo pofika 2001, tinali kudya pafupifupi mapaundi 63 pachaka (ndiwo ma calories 313 patsiku!) -- kwenikweni zimawonetsa kuwonjezeka kwachangu kwa kunenepa kwambiri. Palibe kukayika m'malingaliro a akatswiri kuti HFCS imagwira ntchito.

Zoyenera kuchita tsopano

Werengani zolemba kuti muzisunga zakudya zokhala ndi ma HFCS ochuluka m'galimoto yanu - ndi pakamwa panu. Ngati HFCS idalembedwa pamndandanda woyamba kapena wachiwiri pamalopo, yang'anani tchati chomwe chimaphatikizira zosakaniza kuti muwone kuchuluka kwa shuga womwe uli mchakudyacho. Ngati ndi galamu imodzi kapena ziwiri, musadandaule. "Koma ngati ili ndi magalamu 8 kapena kuposerapo a shuga ndipo HFCS ili m'gulu lazinthu zitatu zoyambirira, gulani china," akutero Kleiner. Popeza pafupifupi magawo awiri mwa atatu a HFCS omwe amadya ku United States amachokera ku zakumwa, ndiye malo oyamba omwe muyenera kuchepetsa (12 ounce can of soda ili ndi masupuni 13 a HFCS).

5. Sitikuyenda mokwanira.

"M'zaka 25-30 zapitazi, tasiya kukhala chuma chantchito [kuyenda, kusuntha, kukweza] kupita ku chuma chazidziwitso [zochokera pama desiki athu] - ndipo kupita patsogolo kulikonse takhala tikungokhala," Wadden akufotokoza. Zipangizo zopulumutsira anthu monga zowongolera kutali, ma elevator ndi mayendedwe oyenda m'mabwalo a ndege ndi gawo limodzi lamavuto. "Mukadakhala mlembi wanthawi zonse ku 1960, ndipo mutachoka pa cholembera pamanja ndikumasulira mawu, mukadakhala kuti mwapeza mapaundi 10 mchaka chimodzi kuchokera pakusintha komweko," akutero Wadden. Makompyuta si chifukwa chokha chomwe tikuwotchera mafuta ochepa; timatheranso nthawi yochuluka m’magalimoto m’malo moyenda maulendo ataliatali. "Matauni ambiri sanapangidwe kuti azisangalala ndi oyenda pansi kapena kutipangitsa kukhala otakataka," atero a Eric Ravussin, Ph.D., pulofesa ku Pennington Biomedical Research Center ku Baton Rouge, La. Zotsatira zake: Timakhala ndi nthawi yochulukirapo mipando ndi nthawi yochepa kumapazi athu.

Zoyenera kuchita tsopano

Tulukani ndikuchita masewera olimbitsa thupi. Malinga ndi CDC, oposa 60 peresenti ya ife sitichita masewera olimbitsa thupi pafupipafupi ndipo 25% yathunthu sachita masewera olimbitsa thupi. Kuti tipeze kusowa kwa ntchito mdziko lathu logwiritsa ntchito ma batri komanso makina apakompyuta, zochitika zanthawi zonse ndizofunikira. Kuchita masewera olimbitsa thupi kumawotcha mafuta amthupi ndi zopatsa mphamvu; zolimbitsa thupi zolimbitsa thupi, monga kulimbitsa mphamvu, zimathandizira kukulitsa kagayidwe kofooka. Pa kilogalamu iliyonse ya minofu yomwe mumamanga, thupi lanu liziwotcha ma calories owonjezera 50 patsiku.

Chifukwa chachikulu chomwe sitikusuntha: kusowa nthawi. Chodabwitsa ndichakuti, ngakhale makompyuta apanga miyoyo yathu kukhala yosavuta, tsopano tikudula maola ochuluka kuntchito ndikuwongolera china chilichonse - mabanja, maulendo ndi masewera olimbitsa thupi - mozungulira.

Izi sizikutanthauza, komabe, kuti simungawonjezere kuyenda m'moyo wanu watsiku ndi tsiku. Chinyengo ndikuchiwongolera ndikupanga tinthu tating'onoting'ono. Chinthu chophweka kwambiri kuchita ndi kuyenda kapena njinga m'malo moyendetsa galimoto momwe mungathere. Yesaninso kubweza ngolo yanu yogulitsira ku sitolo (m'malo moisiya pamalo oyimika magalimoto), kunyamula zinthu m'mwamba nthawi iliyonse yomwe mukufunikira m'malo moziunjikira paulendo umodzi waukulu, ndikupachika foni yopanda zingwe mukayimba foni iliyonse m'malo moisiya. patebulo la khofi kuti mupeze mosavuta ndipo, malingaliro wamba omwe amabwerezabwereza, kukwera masitepe m'malo mwa chikepe kapena zoyendera. "Tsiku ndi tsiku, kusintha kwakung'ono kumeneku kumawotcha zopatsa mphamvu zomwe zingakupulumutseni ku mapaundi pazaka," akutero Wood.

Kuonda sikufuna maola ambiri mumasewera olimbitsa thupi kapena panjira yothamanga. Glenn Gaesser, Ph.D., director of the kinesiology program ku University of Virginia ku Charlottesville, amalangiza kuchita osachepera mphindi 150-200 za cardio pa sabata - zomwe zimatsika mpaka mphindi 20-30 patsiku - ndi mphamvu. maphunziro katatu pa sabata. (Yesani kulimbitsa thupi kwathu kwa mphindi 20 patsamba 190, koyenera kuti mukhale ndi nthawi yochepa chifukwa mutha kuzichita kunyumba.)

6. Tikudya pomwe sitili ndi njala.

Kugwiritsa ntchito chakudya kukhutiritsa kumverera m'malo mongolira m'mimba ndikofala kwambiri. M'malo mwake, 75% ya kudya mopitirira muyeso imayamba chifukwa cha malingaliro - ndipo, sizosadabwitsa kuti azimayi ali pachiwopsezo chachikulu, malinga ndi Spangle. "Timadya tikakhala achisoni, otopetsa, otopa kapena opanikizika," akutero. "Zotsatira zake, tasiya kudziwa momwe njala imamvekera kwenikweni."

Zoyenera kuchita tsopano

Gawo loyamba logonjetsera kudya kwamalingaliro ndikuzindikira. Yesani izi: Musanadye chilichonse, khalani ndi chizolowezi chofunsa chifukwa chomwe mumadyera, akutero Ann Kearney-Cooke, Ph.D., wama psychologist komanso director of the Cincinnati Psychotherapy Institute. "Dzifunseni kuti: 'Kodi ndili ndi njala kapena ndikudya pachifukwa china?'" Ngati muli ndi njala, pitirizani kudya. Koma ngati ndi chifukwa chakuti mwakwiyira mwamuna wanu kapena kupanikizika ndi tsiku lomalizira la ntchito, dziuzeni kuti muyenera kudikira kwa mphindi 15 musanadye chakudyacho. Nthawi zambiri chilakolako chofuna kudya chimatha pofika nthawi imeneyo. Ngati sichoncho, dziloleni kuti mukhale ndi chinachake. Mwayi wake ndikuti, pakadali pano, mudzadya pang'ono pomwe nthawi yakudikirayi ikukulepheretsani kukankhira chilichonse m'kamwa mwanu. Chinyengo china mukamafuna chithandizo: Dzipatseni munjira zina osati kudya, monga kuwerenga buku lomwe mumakonda kapena magazini. Mutha kusunganso zowerengera momwe mumasungira chakudya, ndiye mukatsegula kabati mumakumbutsidwa kuti mufikire izi osati tchipisi.

7. Kupsinjika kwathu kumakhala kudzera padenga.

"Akazi masiku ano ali ndi nkhawa kwambiri kuposa kale lonse chifukwa nthawi zonse timauzidwa kuti tikamachita zambiri, moyo wathu umakhala wabwino," akutero Kearney-Cooke. "Zotsatira zake, ambiri a ife timathamanga mozungulira osayima ndipo timadya mopitirira muyeso tsiku limodzi." Kufufuza kwaposachedwapa kochitidwa ndi Pew Research Center, malo ofufuza maganizo a anthu ndi kufufuza za sayansi ya chikhalidwe cha anthu ku Washington, D.C., kunapeza kuti 21 peresenti ya anthu amene nthaŵi zambiri amakhala opsinjika maganizo amati amadya mopambanitsa ndipo ena 25 pa 100 alionse amati amakonda kudya zakudya zopanda thanzi. Sikuti mumangotaya luso lanu lopanga zisankho zabwino mukakhala osachita bwino, koma mukatsetsereka, mumadziimba mlandu ndipo mutha kuganiza kuti kuyesetsa kwanu sikuli koyenera. Komanso, mahomoni omwe amapangidwa mukapanikizika amachititsa kuti thupi lizisunga mafuta, makamaka pakatikati.

Zoyenera kuchita tsopano

Ndizosavuta kunena kuposa kuchita, koma yesani kuchita zinthu zina mukafuna kudya kwambiri: Yendani mozungulira, penyani kubwereza kwa Anzanu kapena kukumba m'munda - chilichonse chomwe chimakusangalatsani. "Muyenera kukhala ndi zinthu zina zomwe mungayembekezere kupatula chakudya," akutero Kearney-Cooke. Izi zati, ngati ili nthawi yakudya, muyenera kusankha munchies woyenera. Akatswiri ofufuza a ku Massachusetts Institute of Technology ku Cambridge, Mass. anapeza kuti mukhoza kulimbikitsa serotonin, mahomoni osangalala m'thupi, kukhala odekha, mwa kukhala ndi zakudya zopatsa thanzi zomwe zimakhala ndi mapuloteni ochepa kapena opanda mapuloteni. "Popanda serotonin mumatha kukhala wokhumudwa, wokwiya komanso wosasamala," akufotokoza Judith Wurtman, Ph.D., wofufuza wamkulu wa kafukufukuyu. Zomwe mungasankhe kwambiri ndi ma veggie sushi rolls, mikate ya mpunga, mbatata yophika kapena tchipisi cha soya.

8. Timasowa tulo.

Ndi moyo wathu wongopita, nthawi zambiri sitigona mokwanira kuti tipeze chilichonse. "Kafukufuku wasonyeza kuti nthawi yogona mwa anthu athu yakhala ikucheperachepera zaka 30 zapitazi mpaka pomwe tikulephera. kupitirira ola limodzi usiku,” akutero Ravussin, yemwe amaphunzira za majini ndi mamolekyu a kunenepa kwambiri. Kafukufuku wina waposachedwapa ku Case Western Reserve University ku Cleveland anapeza kuti, pafupifupi, akazi amene amagona maola asanu kapena kucheperapo usiku ali ndi 32 peresenti ya mwayi wonenepa ndipo 15 peresenti amakhala onenepa kwambiri kuposa omwe amagona maola asanu ndi awiri. . Kafukufuku wina watsopano kuchokera ku Laval University ku Quebec, Canada, akuwonetsa kuti kugona kwambiri ndikothandiza. Ofufuzawo anafufuza pafupifupi anthu 750 kwa zaka 10 ndipo adapeza kuti azimayi omwe amagona maola asanu ndi limodzi kapena asanu ndi awiri usiku anali opitilira mapaundi 11 kuposa omwe amasinira maola asanu ndi awiri mpaka asanu ndi atatu. Kuphatikiza apo, kafukufuku wam'mbuyomu akuwonetsa kugwirizana pakati pa nthawi yochepa yogona komanso kudya kwambiri.

Zoyenera kuchita tsopano

Pezani zitseko zambiri mwa kugona msanga. Poyamba zitha kuwoneka zovuta kuti mugone nthawi yanu isanakwane, koma patatha pafupifupi sabata limodzi thupi lanu limazolowera. Pofuna kukuthandizani kuti musamagone, musiye kumwa mowa wa khofi kapena mowa kwa maola anayi musanagone. Dzukani ndi kugona nthawi yomweyo tsiku lililonse (ngakhale kumapeto kwa sabata), onetsetsani kuti chipinda chanu ndi chozizira komanso chamdima, ndipo chitani zinthu zoziziritsa kukhosi - monga kusamba mofunda kapena kumvera nyimbo zofewa - musanalowe. anthu amafunika malo ochepera maola awiri kapena atatu kuti asangalale pakati pa tsiku lawo mpaka nthawi yomwe amagona kuti athe kugona.

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