Njira Zochepetsera Kuwonda Mwamsanga mu Sabata

Zizindikiro Kuchepetsa Kunenepa Kuthamanga Pamlungu: Njira Zaukadaulo Kuti Mukwaniritse

Pakufufuza kwathu kosalekeza kuti tikwaniritse chiwerengero choyenera, nthawi zambiri timakumana ndi kufunikira kochepetsa thupi mwachangu komanso moyenera. Ngakhale ndondomeko ya thanzi kuwonda kumafuna nthawi ndi khama, pali zidule ndi luso njira kuti akhoza konza zotsatira zathu mu sabata imodzi yokha.

M'nkhaniyi, tiwona njira zosiyanasiyana zochirikizidwa ndi sayansi ndi zochitika kwa iwo omwe akufuna kuchepetsa thupi mofulumira popanda kusokoneza ubwino wawo. Kuchokera pakusintha kwa zakudya mpaka kukhazikitsidwa kwa machitidwe ena ochita masewera olimbitsa thupi, tidzayandikira chinthu chilichonse mosalowerera ndale ndikuyang'ana maziko ake aukadaulo.

Ngati mukuyang'ana njira yochepetsera thupi pakatha sabata ndipo mukulolera kutsatira mosamalitsa, nkhaniyi ikupatsani maupangiri okhudzana ndi umboni kuti akuthandizeni kukwaniritsa zolinga zanu. Komabe, musanayambe dongosolo lililonse, ndikofunikira kukaonana ndi akatswiri azachipatala kuti muwonetsetse kuti njirazi ndizoyenera matenda anu. thanzi ndi moyo wabwino ambiri

Kuyambira kufotokoza ndondomeko ya kadyedwe koyenera mpaka kukambirana njira zosiyanasiyana zochitira masewera olimbitsa thupi, cholinga chathu ndikukupatsani chidziwitso chomwe mukufunikira kuti mupange zisankho zoyenera ndikukwaniritsa zolinga zanu. m'njira yabwino. Werengani kuti mudziwe momwe mungachepetse thupi mwachangu mu sabata limodzi lokha pogwiritsa ntchito zidule ndi njira zomwe zatsimikizira zotsatira zanthawi yayitali.

1. Chiyambi cha njira zochepetsera thupi mwachangu mu sabata imodzi

Ngati mukufuna imodzi njira yothandiza kuti muchepetse thupi mwachangu mu sabata imodzi yokha, muli pamalo oyenera. Apa tikuwonetsa njira zingapo zomwe zingakuthandizeni kukwaniritsa cholinga chanu mosamala komanso moyenera. Kumbukirani kuti ndikofunikira kuganizira za thanzi lanu ndikufunsana ndi katswiri musanayambe ndondomeko iliyonse yochepetsera thupi.

Choyamba, m’pofunika kukhala ndi zakudya zopatsa thanzi. Sankhani zakudya zokhala ndi calorie yochepa, zopatsa thanzi monga zipatso, ndiwo zamasamba, zomanga thupi, ndi mbewu zonse. Pewani kudya zakudya zomwe zili ndi mafuta ambiri. Kuphatikiza apo, ndikofunikira kuwongolera magawo ndikupewa mopitilira muyeso. Mutha kuyang'anira zomwe mumadya tsiku ndi tsiku kuti muzitha kuwongolera bwino.

Chinyengo china chofunikira kuti muchepetse thupi mwachangu mu sabata ndikuwonjezera masewera olimbitsa thupi. Phatikizani masewera olimbitsa thupi amtima monga kuthamanga, kusambira kapena kupalasa njinga, zomwe zingakuthandizeni kutentha zopatsa mphamvu m'njira yothandiza. Mutha kuphatikizanso masewera olimbitsa thupi kuti mumveke minofu yanu ndikufulumizitsa kagayidwe kanu. Ngati mulibe nthawi yopita kumalo ochitira masewera olimbitsa thupi, mutha kuchita masewera achidule kunyumba kapena kugwiritsa ntchito mwayi uliwonse kusuntha, momwe mungakwerere masitepe m'malo mogwiritsa ntchito elevator.

2. Momwe mungakhalire zolinga zenizeni zochepetsera thupi pakatha sabata

Kuti mukhale ndi zolinga zenizeni zochepetsera thupi pakatha sabata, ndikofunika kukhala ndi njira yabwino komanso yathanzi. Apa ndikuwonetsa njira zitatu zofunika kuzikwaniritsa:

1. Onani momwe zinthu zilili pano: Musanakhazikitse cholinga chilichonse, ndikofunikira kuti mumvetsetse pomwe muli. Mutha kuyamba ndikuwunika kulemera kwanu, index mass index (BMI) ndi miyeso ya thupi lanu. Komanso, ganizirani kuchuluka kwa masewera olimbitsa thupi komanso kadyedwe kanu. Kuwunikaku kukupatsirani maziko olimba ofotokozera zolinga zomwe mungakwaniritsidwe.
2. Khazikitsani zolinga zachindunji komanso zopimitsidwa: Kukhazikitsa zolinga zomveka bwino komanso zoyezeka n'kofunika kuti munthu apite patsogolo. M'malo mongonena kuti "Ndikufuna kuchepetsa thupi," khalani ndi zolinga zenizeni monga "Ndikufuna kuchepetsa makilogalamu 2 pa sabata" kapena "Ndikufuna kuchepetsa chiuno changa ndi 5 centimita." Izi zikuthandizani kuti musamangoyang'ana komanso kuyeza momwe mukupitira patsogolo molondola.
3. Pangani dongosolo: Mutafotokoza zolinga zanu, ndi nthawi yoti mupange dongosolo loyenera komanso lotheka kuchita. Izi zimaphatikizapo kuzindikira kusintha kofunikira pa moyo wanu ndikukhazikitsa chizoloŵezi chochita masewera olimbitsa thupi komanso kudya zakudya zoyenera. Phatikizani zochitika zolimbitsa thupi zomwe zimagwirizana ndi zomwe mumakonda ndikukhazikitsa dongosolo lazakudya lomwe limaphatikizapo zakudya zopatsa thanzi komanso kuwongolera magawo. Kumbukirani kuti ndikofunikira kukhalabe ndi thanzi komanso kusadya zakudya zopatsa thanzi kapena kuchita masewera olimbitsa thupi.

Kumbukirani kuti munthu aliyense ndi wosiyana ndipo zotsatira zake zimakhala zosiyana. Ndikofunika kumvera thupi lanu ndikusintha zolinga zanu ndi dongosolo lanu loyenera. Nthawi zonse ndi bwino kufunsira upangiri kwa akatswiri azaumoyo kapena kadyedwe musanasinthe kwambiri moyo wanu. Ndi malingaliro abwino ndi kupirira, mutha kukwaniritsa zolinga zanu zochepetsera thupi moyenera komanso mwaumoyo mu sabata imodzi.

3. Udindo wa zakudya mu inapita patsogolo kuwonda

Kuti tikwaniritse kuonda mwachangu, ntchito yazakudya ndiyofunikira. Ziyenera kuganiziridwa kuti zakudya zimagwira ntchito yofunika kwambiri pakuwongolera kulemera kwa thupi komanso kukhala ndi thanzi labwino. Pano tikukupatsani malingaliro omwe angakuthandizeni kukwaniritsa cholinga chanu. bwino:

1. Wonjezerani kudya zakudya zokhala ndi fiber: Fiber ndiyofunikira pakuwongolera chikhumbo komanso kukhalabe ndi malingaliro okhuta kwa nthawi yayitali. Izi ndichifukwa choti zakudya zokhala ndi fiber zimatenga nthawi yayitali kuti zigayidwe, zomwe zimathandiza kupewa zilakolako ndi zokhwasula-khwasula pakati pa chakudya. Magwero ena a fiber ndi mbewu zonse, zipatso ndi ndiwo zamasamba, ndi nyemba.

2. Chepetsani kudya zakudya zosinthidwa ndi shuga: Zakudya zokonzedwa nthawi zambiri zimakhala ndi mafuta ambiri, shuga, ndi sodium, zomwe zingapangitse kuti kuchepetsa thupi kukhale kovuta. Sankhani zakudya zatsopano komanso zachilengedwe, kupewa zomwe zimabwera zitapakidwa, zamzitini kapena zowumitsidwa. Momwemonso, chepetsani kumwa shuga wowonjezera, monga omwe amapezeka muzakumwa zoziziritsa kukhosi, timadziti ndi maswiti.

3. Sinthani magawo ndikudya zakudya zopatsa thanzi: Ndikofunikira kutsatira zakudya zomwe zimadyedwa pa chakudya chilichonse, kupeŵa mopambanitsa. Chida chothandiza ndicho kugwiritsa ntchito mbale zing'onozing'ono, zomwe zingathandize kuchepetsa kuchuluka kwa zakudya zomwe mumadya. Komanso, onetsetsani kuti zakudya zanu ndi zopatsa thanzi, kuphatikiza kudya zakudya zopatsa thanzi, zopatsa thanzi, komanso masamba.

4. Njira zofulumizitsa kagayidwe kachakudya ndikuwotcha zopatsa mphamvu zambiri

Kuti tifulumizitse kagayidwe kachakudya ndikuwotcha zopatsa mphamvu zambiri, ndikofunikira kutengera njira zingapo zomwe zimatithandizira kuwonjezera mphamvu za thupi lathu pakuwotcha mphamvu. M'munsimu muli mfundo zofunika kwambiri:

1. Phatikizanipo zochitika zolimbitsa thupi kwambiri pazochitika zanu: Kuchita masewera olimbitsa thupi kwambiri monga kulimbitsa thupi kapena kuchita masewera olimbitsa thupi kwambiri kungathandize kukulitsa kagayidwe kachakudya komanso kulimbikitsa kutentha kwa calorie ngakhale mutamaliza maphunziro.
2. Musanyalanyaze kupuma: Kugona mokwanira, koyenera ndikofunikira kuti kagayidwe kabwino kagayidwe. Munthu akagona, thupi limachira ndipo limayang'anira kagayidwe kachakudya. Yesani kugona maola 7 mpaka 9 pa tsiku.
3. Khalani ndi zakudya zoyenera: Kudya zakudya zokhala ndi mapuloteni ambiri kumawonjezera mphamvu ya kagayidwe kachakudya, chifukwa thupi limafunikira mphamvu zambiri kuti ligayike. Kuphatikiza apo, kupewa kudya kwambiri shuga wosavuta komanso mafuta okhathamira kumathandizanso kufulumizitsa kagayidwe kake.

Kumbukirani kuti ngakhale kuti njirazi zingathandize kufulumizitsa kagayidwe kanu, ndikofunikira kuti mufunsane ndi dokotala musanasinthe kwambiri kadyedwe kapena masewera olimbitsa thupi. Munthu aliyense ndi wosiyana ndipo akhoza kukhala ndi zosowa zapadera. Kuphatikiza apo, kukhala ndi zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi pafupipafupi sikumangothandiza kuwotcha zopatsa mphamvu, komanso kumathandizira kukhala ndi thanzi. ndi ubwino ambiri

5. Kufunika kochita masewera olimbitsa thupi pakuchepetsa thupi pa sabata

Kuchita masewera olimbitsa thupi kumathandizira kwambiri pakuchepetsa thupi pakatha sabata. Kuphatikiza pa zakudya zopatsa thanzi, kuchita masewera olimbitsa thupi nthawi zonse kumakupatsani mwayi wofulumizitsa kagayidwe kanu, kuwotcha ma calories, ndikuwonjezera mphamvu ya minofu ndi kupirira. Pansipa, malingaliro ndi malangizo ena adzaperekedwa kuti apindule kwambiri ndi njirayi kuti muchepetse thupi pakanthawi kochepa.

Choyamba, ndikofunika kukhazikitsa ndondomeko yolimbitsa thupi yomwe ikugwirizana ndi zosowa zathu ndi mphamvu zathu zakuthupi. Ndibwino kuti muphatikize masewera olimbitsa thupi a mtima, monga kuthamanga, kusambira kapena kupalasa njinga, ndi masewera olimbitsa thupi, monga kukweza kulemera kapena kuphunzitsidwa kwa band resistance. Kuchita masewera olimbitsa thupi osachepera mphindi 30 patsiku ndikofunikira kuti muyambitse metabolism ndikuwotcha mafuta.

Kuphatikiza apo, ndikofunikira kukhalabe osasinthasintha mu pulogalamu yolimbitsa thupi. Sizokhudza kuchita khama mu gawo limodzi, koma kukhala ndi chizoloŵezi chokhazikika ndi chokhazikika sabata yonse. Zolinga zina za izi ndi monga kukhazikitsa ndondomeko zolimbitsa thupi, kupeza zochitika zomwe zimatisangalatsa, ndi kusinthasintha mitundu ya masewera olimbitsa thupi kuti tigwiritse ntchito magulu osiyanasiyana a minofu. Kumbukirani kuti, koposa zonse, chofunika kwambiri ndi kukhalabe ndi chilimbikitso ndi kudzipereka ku cholinga chathu chochepetsa thupi mu sabata imodzi.

6. Malangizo oti mukhale ndi zakudya zoyenera komanso zathanzi

Zakudya zopatsa thanzi komanso zopatsa thanzi ndizofunikira kuti mukhalebe a mkhalidwe wabwino thanzi ndi kupewa matenda. Nazi malingaliro omwe angakuthandizeni kukwaniritsa izi:

1. Zakudya zamitundumitundu: idyani zakudya zamitundumitundu kuchokera m'magulu onse azakudya kuti mutsimikizire kuti mukudya zakudya zonse zofunika m'thupi. Izi zimaphatikizapo zipatso, ndiwo zamasamba, mbewu zonse, zomanga thupi zowonda, ndi mkaka wopanda mafuta ochepa.

2. Kuwongolera magawo: Ndikofunika kuti musapitirire kukula kwa magawo. Yesetsani kudya zakudya zopatsa mphamvu komanso kulabadira zizindikiro za kukhuta kwa thupi lanu. Gwiritsani ntchito mbale zing'onozing'ono kunyenga ubongo wanu kuti ukhale wokhutira ndi zakudya zochepa.

3. Chepetsani kudya zakudya zokonzedwanso kwambiri: zakudya zimenezi nthawi zambiri zimakhala ndi mafuta ambiri, shuga ndi sodium, ndipo zilibe michere yofunika. Sankhani zakudya zatsopano komanso zachilengedwe m'malo mwake. Nthawi zonse werengani zolemba zazakudya kuti muzindikire zomwe zili ndi zinthu zopanda thanzi.

7. Malangizo othandiza kuwongolera ndi kuchepetsa kudya kwa kalori

Kuti muchepetse komanso kuchepetsa kudya kwa calorie moyenera, ndikofunikira kutsatira malangizo othandiza. Malangizowa adzakuthandizani kupanga zisankho mozindikira pazakudya zanu komanso zidzakuthandizani kukhala ndi zakudya zopatsa thanzi komanso zopatsa thanzi. Werengani nsonga zothandiza izi!

1. Werengani zolemba za zakudya

Musanagule chakudya chilichonse, onetsetsani kuti mwawerenga zolembedwazo ndikudziwa zambiri zazakudya. Samalani kwambiri zama calorie potumikira komanso kuchuluka kwa shuga ndi mafuta odzaza omwe ali nawo. Sankhani zinthu zomwe zili ndi zopatsa mphamvu zochepa ndipo pewani zomwe zili ndi shuga wambiri komanso mafuta. Kumbukirani kuti zosakaniza zalembedwa mu dongosolo lotsika la kuchuluka kwake, kotero ngati shuga kapena mafuta akuwonekera pamwamba pa mndandanda, ndi bwino kupewa mankhwalawa.

2. Kuwongolera magawo

Ndizofala kudya zakudya zazikulu kuposa zomwe zimalimbikitsidwa, zomwe zingayambitse kudya kwambiri kwa kalori. Gwiritsani ntchito makapu oyezera kapena sikelo yakukhitchini kuti muwone kuchuluka kwa chakudya chomwe mumadya. Mukhozanso kugawa zakudya zanu m'magawo ang'onoang'ono ndikusunga zotsalazo kuti muzichita nthawi ina. Phunzirani kuzindikira magawo oyenerera a mtundu uliwonse wa chakudya ndipo yesetsani kuti musapitirire.

3. Konzani zakudya zanu ndi zokhwasula-khwasula

Una njira yabwino Njira imodzi yochepetsera ndi kuchepetsa zopatsa mphamvu ndiyo kukonzekera zakudya zanu ndi zokhwasula-khwasula pasadakhale. Izi zidzakuthandizani kuti mukhale ndi mphamvu zambiri pa zomwe mumadya tsiku ndi tsiku. Konzekerani zakudya zanu kunyumba ndikubweretsa zokhwasula-khwasula zanu kuti mupewe mayesero. Ganizirani kuphatikiza zakudya zokhala ndi fiber ndi mapuloteni, chifukwa zimakupangitsani kukhala wokhuta kwa nthawi yayitali. Pewani zakudya zomwe zasinthidwa ndikusankha zina mwachilengedwe komanso zopatsa thanzi.

8. Momwe mungapewere zakudya zosinthidwa ndikusankha zakudya zathanzi

Zakudya zokonzedwa bwino zakhala zikulamulira zakudya zathu zamakono, koma anthu ambiri akuzindikira kuopsa kwa thanzi limene amakhala nalo. Kuti mupewe zakudya izi ndikusankha zakudya zabwino, nazi njira zomwe mungatsatire:

1. Werengani zolemba zazakudya: Musanagule chinthu chilichonse, onetsetsani kuti mwawerenga zolembazo mosamala. Pewani zakudya zomwe zili ndi zinthu zopanda thanzi monga mashuga owonjezera, mafuta odzaza ndi mafuta, komanso zowonjezera.

2. Kuphika kunyumba: Njira yabwino yodziwira zonse zomwe mumadya ndikuphika chakudya chanu. Pophika kunyumba, mutha kupewa zakudya zosinthidwa ndikusankha zatsopano, zathanzi monga zipatso, ndiwo zamasamba, nyama yopanda mafuta, ndi mbewu zonse.

3. Konzani zakudya zanu: Kukonzekera bwino kwa zakudya kungakuthandizeni kupewa mayesero ndi zisankho zomaliza zomwe zimatsogolera ku zakudya zowonongeka. Tengani nthawi sabata iliyonse yokonzekera chakudya chanu ndikupanga mndandanda wazinthu zogulira zathanzi. Mwanjira iyi, mudzakhala ndi zonse zomwe mungafune ndikupewa kugwiritsa ntchito njira zopanda thanzi munthawi yachangu kapena mwachangu.

9. Ubwino wogwiritsa ntchito madzi pakuchepetsa thupi mwachangu pakatha sabata

Kumwa madzi okwanira kumatha kukhala ndi gawo lofunikira pakuchepetsa thupi mwachangu pakatha sabata. Iyi ndi njira yabwino komanso yathanzi yomwe ingakuthandizeni kukwaniritsa zolinga zanu zowonda mosamala. M'munsimu muli ena mwaubwino wa kumwa madzi munjira iyi:

1. Hydration ndi kukhuta: Kumwa madzi okwanira tsiku lonse kumathandiza kuti thupi lanu likhale lopanda madzi komanso kuchepetsa njala. Izi zingakhale zothandiza makamaka pamene mukuyesera kuchepetsa thupi, monga zizindikiro za njala nthawi zina zimasokonezeka ndi ludzu. Kukhala ndi hydrated kumakuthandizani kuti musamadye kwambiri ndikuwongolera bwino magawo anu..

2. Metabolism ndi calorie kuwotcha: Kumwa madzi okwanira kumatha kukulitsa kwakanthawi kagayidwe kanu kagayidwe, kutanthauza kuti thupi lanu limatentha zopatsa mphamvu zambiri. Komanso, kumwa madzi Kuzizira kungathandize thupi lanu kutentha zopatsa mphamvu owonjezera, chifukwa umafunika mphamvu kutentha madzi mu dongosolo lanu. Izi zingakhale zopindulitsa makamaka ngati mukutsatira zakudya zoletsa kwa sabata. kuonda mwamsanga.

3. Detoxification ndi kuchotsa zinyalala: Madzi amagwira ntchito yofunika kwambiri pochotsa poizoni m’thupi komanso kuchotsa zinyalala. Kumwa madzi okwanira kumathandiza kuti ziwalo zanu ndi machitidwe anu azigwira ntchito bwino, kuwalola kuchotsa poizoni ndi zowonongeka. bwino. Komanso, Ma hydration okwanira amalimbikitsa kugwira ntchito bwino kwa dongosolo lanu la m'mimba, zomwe zimathandiza kupewa mavuto monga kudzimbidwa ndikuthandizira kuchotsa bwino zinyalala m'thupi.

Mwachidule, kumwa madzi okwanira kungakhale ndi ubwino wambiri pakuwonda mofulumira mu sabata. Kukhala hydrated ndi kupezerapo mwayi pa zotsatira zabwino za madzi pa kagayidwe kachakudya ndi detoxification kungapangitse kusiyana konse mu kuyesetsa kwanu kuchepetsa thupi bwinobwino ndi mogwira mtima. Nthawi zonse kumbukirani kukaonana ndi katswiri wa zaumoyo musanayambe pulogalamu iliyonse yochepetsera thupi.

10. Udindo wa zakudya zowonjezera zakudya mu zakudya zofulumira

Zakudya zowonjezera zakudya zimagwira ntchito yofunika kwambiri pazakudya zowonongeka chifukwa zimatha kupereka zakudya zofunikira zomwe thupi limafunikira kuti likhale lathanzi panthawi yomwe thupi limataya thupi mwachangu. Komabe, ndikofunikira kukumbukira kuti zowonjezera siziyenera m'malo mwa zakudya zopatsa thanzi komanso zosiyanasiyana, koma zimawonjezera.

1. Dziwani zofunika pazakudya: Musanaphatikizepo zakudya zopatsa thanzi m'zakudya zanu zomwe zawonongeka, ndikofunikira kukaonana ndi akatswiri azaumoyo kuti akuwunikeni zakudya zanu zenizeni. Munthu aliyense ndi wosiyana ndipo angafunike zowonjezera zowonjezera kutengera zaka, jenda, masewera olimbitsa thupi, komanso zolinga zochepetsera thupi.

2. Sankhani zowonjezera zabwino: Posankha zakudya zowonjezera zakudya, ndikofunikira kusankha zomwe zili zapamwamba komanso zothandizidwa ndi kafukufuku wasayansi. Yang'anani zinthu zomwe zimatsimikiziridwa ndi mabungwe odalirika ndipo ndizotetezeka kudyedwa. Werengani zolembedwazo ndikuwonetsetsa kuti zili ndi zosakaniza zofunika kuti mukwaniritse zolinga zanu zazakudya.

3. Kupanga pulogalamu yowonjezera: Mutazindikira zosowa zanu zopatsa thanzi ndikusankha zakudya zoyenera, ndikofunikira kupanga dongosolo lowonjezera. Izi zikuphatikizapo kukhazikitsa ndandanda analimbikitsa ndi Mlingo aliyense chowonjezera. Kuphatikiza apo, muyenera kuwonetsetsa kuti mumatsatira malangizo ogwiritsira ntchito ndi kusungirako operekedwa ndi wopanga kuti muwonetsetse kuti chinthucho chikugwira ntchito bwino komanso chitetezo.

11. Njira zosungira chilimbikitso panthawi yochepetsera thupi

Kuti tikhalebe ndi chilimbikitso panthawi yochepetsera thupi, ndikofunika kutsatira njira zina zomwe zingatithandize kukhalabe okhazikika komanso odzipereka ku zolinga zathu. Pansipa pali malingaliro omwe angakhale othandiza kwambiri kwa inu:

1. Khazikitsani zolinga zenizeni ndi zomwe zingatheke: Ndikofunikira kuti mufotokoze zolinga zenizeni komanso zenizeni kuti mupewe zokhumudwitsa panthawi yonseyi. Fotokozerani ma kilos omwe mukufuna kutaya komanso mu nthawi yanji, kuti muthe kuyeza kupita patsogolo kwanu ndikukondwerera zomwe mwakwaniritsa pang'ono.

2. Pitirizani kudya moyenera: Kudya moyenera ndikofunika kwambiri kuti muchepetse thupi. Pangani dongosolo lazakudya lomwe limaphatikizapo zakudya zokhala ndi michere yambiri komanso kupewa zomwe zili ndi mafuta ambiri ndi shuga. Kumbukirani kuti zakudya zopatsa thanzi zimakupatsirani mphamvu zofunikira kuti mukhalebe achangu komanso olimbikitsa.

12. Momwe mungathanirane ndi kupsinjika ndikupewa kudya mwamalingaliro mukudya

Kupsyinjika ndi kudya maganizo kungakhale zopinga zazikulu mukamatsatira zakudya. Komabe, ndizotheka kuwawongolera ndikuwaletsa kuti asawononge zoyesayesa zathu zochepetsa thupi. M'munsimu muli njira zothandiza kuthana ndi kupsinjika maganizo ndi kupewa kudya maganizo panthawi ya zakudya:

1. Dziwani zizindikiro ndi kupsinjika maganizo:

Ndikofunikira kukulitsa kuzindikira zakukhudzidwa kwathu ndi kupsinjika komwe timakumana nako. Samalani zochitika, malingaliro kapena malingaliro omwe amayambitsa nkhawa kapena kufunika kotembenukira ku chakudya. Kusunga zizindikirozi kungatithandize kuzindikira njira ndi zoyambitsa.

2. Yang'anani njira zina zathanzi:

Mukawona kufunika kodya pazifukwa zamalingaliro, pezani njira zina zabwino zosinthira malingaliro anu. Njira zina zingaphatikizepo kufunafuna chithandizo chamaganizo kuchokera kwa abwenzi kapena achibale, kuchita zinthu zolimbitsa thupi, monga kuyenda kapena yoga, kapena kuyesa njira zopumula, monga kupuma kwambiri kapena kusinkhasinkha. Kuyika chidwi pazochitika zabwino, zathanzi kungathandize kuthana ndi kupsinjika maganizo ndikupewa kudya maganizo.

3. Khalani ndi zolinga zomwe mungathe kukwaniritsa:

Ndikofunikira kukhazikitsa zochepetsera thupi komanso zolinga za moyo zomwe zili zenizeni komanso zomwe zingatheke. Kukhazikitsa zolinga zomwe zimakhala zovuta kwambiri kungayambitse kupsinjika kwambiri ndikuwonjezera mwayi wotembenukira ku chakudya ngati njira yothanirana ndi vutoli. Ndikoyenera kugawa zolinga m'magawo ang'onoang'ono ndikukondwerera zomwe zapindula. Izi zidzatipangitsa kukhala olimbikitsidwa ndi kuyang'ana pa cholinga chathu chachikulu.

13. Kuwunika kwa zotsatira zomwe zapezedwa ndikusintha kuti mukhale ndi kulemera koyenera

Pamene kulemera koyenera kwapindula, ndikofunika kuyesa zotsatira zomwe zapezedwa ndikupanga kusintha kofunikira kuti mukhalebe nthawi yayitali. Kuti tichite izi, zida ndi njira zosiyanasiyana zingagwiritsidwe ntchito zomwe zingatilole kuyang'anira ndikuwongolera kulemera kwathu moyenera.

Imodzi mwa njira zodziwika bwino zowunikira zotsatira ndikuwunika pafupipafupi kulemera kwa sikelo. Ndibwino kuti muyese izi kamodzi pa sabata, makamaka nthawi yomweyo komanso tsiku lomwelo. Kuphatikiza apo, ndikofunikira kusunga zolemba zomwe mwapeza, kaya m'mabuku kapena kugwiritsa ntchito mapulogalamu kapena mapulogalamu omwe amalola kuwunika mwatsatanetsatane.

Kuphatikiza pa kuchepetsa kulemera, ndikofunikira kuyesa zizindikiro zina monga body mass index (BMI) ndi chiuno chozungulira. Zizindikirozi zimathandiza kudziwa ngati muli ndi kulemera kwabwino komanso ngati pali mafuta a m'mimba omwe angakhale ndi chiopsezo cha thanzi. Ngati kuli kofunikira, kusintha kungapangidwe pazakudya ndi kuchita zinthu zolimbitsa thupi kuti musungike bwino.

14. Mapeto ndi malingaliro omaliza kuti muchepetse thupi mwachangu mu sabata imodzi

Pomaliza, kuti muchepetse thupi mwachangu pakatha sabata, ndikofunikira kuganizira izi:

- Khalani ndi zakudya zopatsa thanzi komanso zopatsa thanzi, kuphatikiza zakudya zopatsa thanzi monga zipatso, ndiwo zamasamba, zomanga thupi zowonda ndi mbewu zonse. Kuphatikiza apo, ndikofunikira kupewa zakudya zopangidwa ndi shuga komanso zakumwa zotsekemera zomwe zingapangitse kunenepa.

- Chitani masewera olimbitsa thupi pafupipafupi. Ndibwino kuti muphatikizepo masewera olimbitsa thupi amtima monga kuthamanga, kusambira kapena kupalasa njinga, komanso kuphatikizapo masewero olimbitsa thupi kuti amveke minofu. Ndikofunikira kukhazikitsa ndondomeko ndikusunga kusasinthasintha pochita masewera olimbitsa thupi.

- Imwani madzi okwanira tsiku lonse kuti mukhale opanda madzi ndikuthandizira kufulumizitsa kagayidwe kanu. Kuonjezera apo, ndi bwino kuchepetsa kumwa mowa komanso kupewa zakumwa za carbonated, chifukwa zimakhala ndi zopatsa mphamvu zopanda kanthu zomwe zingapangitse kuwonda kukhala kovuta.

Pomaliza, zidule zomwe tazitchula pamwambapa zimapereka njira yaukadaulo komanso yothandiza kuti muchepetse thupi mwachangu pa sabata. Ndikofunika kukumbukira kuti zotsatira zimatha kusiyana malinga ndi munthu aliyense. ndi chiyani Ndikofunika kukaonana ndi dokotala musanayambe pulogalamu iliyonse yochepetsera thupi.

Mukamagwiritsa ntchito zidulezi, ndikofunikira kukumbukira kuti cholinga chachikulu chizikhala kukhala ndi zizolowezi zabwino kwa nthawi yayitali m'malo mongoyang'ana njira zofulumira komanso zosakhalitsa. Kuonda kosatha kumachokera ku zakudya zopatsa thanzi, kuchita masewera olimbitsa thupi nthawi zonse komanso chisamaliro chokwanira chaumoyo.

Onetsetsani kuti mukutsatira malangizo a kadyedwe operekedwa ndi akatswiri, monga kuchepetsa kudya kwa ma calories opanda kanthu komanso kuonjezera kudya zakudya zopatsa thanzi. Kuonjezera apo, phatikizani ndondomeko yolimbitsa thupi yomwe ikugwirizana ndi zosowa zanu ndi luso lanu, ndipo ganizirani kugwira ntchito ndi katswiri wolimbitsa thupi kuti muwongolere maphunziro anu.

Musaiwale kuti kupuma mokwanira ndi kuwongolera kupsinjika ndizofunikanso kuti mukhale ndi thanzi labwino. Kupeza nthawi yopumula, kugona mokwanira, ndi kupeza zinthu zomwe zimathandizira kuthetsa kupsinjika maganizo kungapangitse kusiyana kwa moyo wanu wonse komanso kukhala ndi kulemera kokwanira kwa nthawi yaitali.

Kumbukirani kuti kuwonda kwa thanzi kumatenga nthawi, khama komanso kudzipereka. Musataye mtima ngati zotsatira zake sizichitika nthawi yomweyo kapena ngati mukukumana ndi zopinga panjira. Khalani ndi malingaliro owongolera mosalekeza ndikupitirizabe kuyesetsa kukwaniritsa kulemera kwanu ndi zolinga za thanzi lanu lonse.

Mwachidule, zidule zomwe zatchulidwa m'nkhaniyi zimapereka malingaliro aukadaulo komanso osalowerera ndale momwe mungachepetse thupi mwachangu pa sabata. Komabe, ndikofunikira kuzindikira kuti kuwonda kosatha kumadalira zizolowezi zathanzi zomwe zimakhalapo nthawi yayitali ndipo zimafunikira chisamaliro chokwanira chaumoyo. Tsatirani malingaliro a akatswiri odziwa bwino ntchito ndipo musazengereze kufunafuna thandizo la akatswiri ndi chitsogozo pakufunika. Nayi njira yanu yopezera thanzi labwino komanso moyo wabwino!