Kodi mungapange bwanji chiuno chochepa?

Chiuno chochepa, ngakhale muli ndi mapaundi owonjezera, chimapangitsa msungwana aliyense kusatsutsika. Zofunika si ma kilogalamu ndi masentimita, koma kuchuluka kwake: ngati chiuno chanu ndi chachitatu chaching'ono kuposa chiuno ndi chifuwa, mudzawoneka wokongola ndi wokongola. Komabe, izi ndi zovuta kwambiri, chifukwa thupi lachikazi limafuna kupeza mafuta omwe amapezeka m'dera lino. Komabe, ngati mukufuna kupeza chidziwitso chodziwikiratu ndikudziwitsani zovuta kuti muchepetse m'chiuno, zotsatira zidzakhala zabwino mu miyezi itatu.

Zolakwa zazikulu, kapena momwe sitingakwanitse kupeza chiuno cha aspen

Pokhala ndi chikhumbo chopeza mphero yokongola, atsikana nthawi zambiri amapanga zolakwitsa, zomwe zimangowonjezera kukwaniritsa cholinga chofunika. Musanayese kuchepetsa chiuno kwanu, kumbukirani malamulo osavuta omwe angakuthandizeni kupirira mofulumira ndi mosavuta.

1. Musakhale ndi zolinga zosatheka. Musayese kupeza pa intaneti momwe mungapangire chouno chochepa kwa sabata. Palibe njira yotsatiridwa yomwe ingagwire ntchitoyi. Dziŵani kuti mwakhala mukuwononga chiwerengero chanu kwa nthawi yayitali, ndipo miyezi isanu kapena itatu yokhazikika yofunikira idzafunika kuti mubwezeretse. Kuonjezera apo, ngati muli ndi mtundu wofiira (chifuwa chachimake kuposa masentimita 18), mwinamwake m'chiuno mwake masentimita 60 - mosakayikira sizomwe mungasankhe. Kusiyanitsa pakati pa m'chiuno ndi m'chiuno kukhala pafupifupi masentimita 30 - izi ndi zokwanira kuoneka wokongola.
2. Musathamangire kumbali. Kuwongolera kumbali (njira ndi yolunjika, miyendo pambali ya mapewa, mu dzanja limodzi la sing'onoting'ono, lina kumbuyo kwa mutu) ndizochita zotsutsana ndi atsikana omwe akufuna kukhala ndi chiuno chochepa. Ntchitoyi imathandiza kukweza chiuno mwa kukulitsa chimango cha minofu ndikuwonetsetsa chiuno.
3. Musataye masewera olimbitsa thupi. Chodabwitsa, machitidwe opambana kwambiri a chiuno chochepa ndi othamanga, otsika-aerobics, kuvina kothamanga ndi kulumpha chingwe. Chiuno chapafupi ndi zotsatira za mafuta, ndipo katundu wambiri ndi njira yokhayo yothetsera mafuta.
4. Musaiwale kulamulira zakudya zanu. Atsikana ambiri saganiza kuti chakudya chawo, chimene chinapangitsa kuti atenge masentimita ambiri m'chiuno, adzapitiriza "kugwira ntchito" motere, ngakhale kuti akuchita masewera olimbitsa thupi. Ngati mumachepetsa zakudya zamtundu wa caloriki kapena osadya mafuta, okazinga ndi okoma, m'malo mwawo ndi zipatso ndi ndiwo zamasamba, zotsatirazo ziwoneka mofulumira kwambiri.

Ndithudi inu mumadabwa momwe mungapangire chouno chochepa pakhomo. Zikhulupiriro zokhudzana ndi zomwe zimakhudza zochepetsetsa, nthawi zambiri zimathandiza kuti atsikana asamasulire maloto awo.

Momwe mungapangire m'chiuno woonda: Zochita

Pulogalamu yotereyi, ngakhale ikuwoneka ngati yopanda malire, imapangitsa chiuno chanu kukhala chochepa kwambiri kuposa njira zina. Chinthu choyamba ndi chofunika kwambiri ndi kulamulira chakudya: zipatso zambiri ndi ndiwo zamasamba, ufa wosachepa, mafuta, zakudya zokoma ndi zokazinga!

Zovuta zolimbitsa thupi m'chiuno zimaphatikizapo zinthu zitatu zazikulu:

1. Kuthamanga, kuthamanga kapena chingwe (tsiku lirilonse, kuyambira maminiti 10, tsiku lililonse kuwonjezera miniti, mpaka kufika 30-40 mphindi). Izi zimathandiza kutentha mafuta m'mimba.
2. Kuchita masewera olimbitsa thupi m'chiuno (tsiku lililonse kupotoza chingwe, makamaka kupaka minofu kapena kulemera, 20-30 mphindi pa tsiku, kuyambira pa njira kwa mphindi 3-5). Amaphunzitsa minofu ya mbali ya makina.
3. Kupotoza mosavuta (tsiku lililonse). Khalani pansi, miyendo pamodzi, owongoledwa, manja kumbuyo, akuwombera molimba mbali. Tsukani chifuwa kuchokera pansi, mutayika mtunda pakati pa chibwano ndi chifuwa. Yambani ndi njira zitatu kwa nthawi 10-15, kuonjezera katundu mlungu uliwonse. Izi zidzakuthandizani kupeza mimba yokongola.

Popeza n'zosavuta kuti chiuno chikhale chofewa motere, ndi kulamulira bwino chakudya, mudzapeza zotsatira zomveka kale pa sabata la 3-4 la masukulu onse.