Pakalipano, mwana atabadwa, mayi wamng'ono samapezeka njira zonse zothetsera kulemera kwakukulu. Kusankha zakudya m'nthaŵiyi ayenera kuchiritsidwa ndi kusamala kwambiri, ndipo kusankha masewera olimbitsa thupi pa nthawi ino kuli kochepa. Komabe, pali njira zomwe zimalola amayi akuyamwitsa kubweretsa chiwerengero chawo.
M'nkhaniyi, tikukuuzani momwe mungathenso kulemera poyamwa mukamaliza kusamalidwa ndi chibadwire popanda kuvulaza thupi la mayi ndi mwana wakhanda.
Kodi mungatani kuti muchepetse thupi pamene mukuyamwitsa?
Pofuna kulemera, mayi woyamwitsa ayenera kuganiziranso zakudya zake. Kuyamwitsa kumachepetsa mitundu ndi zakudya zambiri zomwe zimadya, koma ngati zili zofunikira, ma kilos ochepa ayenera kuponyedwa kunja kwambiri pa nkhani ya zakudya.
Makamaka, mayi wamng'ono angapindule ndi zakudya zomwe zimafuna kusankha tsiku ndi tsiku chakudya chimodzi kuchokera pa zomwe akufuna. Pankhaniyi, amayi ayenera kudyedwa 4 pa tsiku, ndipo zakudya zina zimagwiritsidwa ntchito pamndandanda womwewo:
- Zakudya zam'mawa: phala ndi maapulo wobiriwira, tirigu phala ndi zamkati wa mapeyala, puree ku maapulo ndi mapeyala, ophika apulo kapena curdle;
- Zosankha za chakudya chamadzulo: msuzi wa zamasamba kapena supu , tsabola wothirapo kapena zukini, phala la buckwheat ndi nkhuku yochuluka kapena ng'ombe;
- Zosankha zopangira zakudya zopangira zakudya: omelet, makeke a tchizi kapena ayisikilimu;
- Zosangalatsa za chakudya chamadzulo: Nsomba zophikidwa mumphika ndi mbatata, minced nkhuku cutlets, steamed, ratatouille kapena tuna ndi masamba a saladi.
Ngakhale zakudya zoyenera panthawi yamatope ndizofunikira kwambiri kuchotsa mapaundi owonjezera, izi sizinthu zokha zomwe zingathandize mayi wamng'ono kuti amubweretse chiwerengero chake. Kuonjezera apo, kuti muchepetse kulemera pamene mukuyamwitsa, m'pofunika kuchita masewera olimbitsa thupi monga:
- Lembani pamsana panu pamtunda wapamwamba, miyendo yonse iŵerama pamadzulo, ndi kugwirizanitsa mapazi ndi molimba pansi. Pumphuno, imitsani mwamphamvu mimba ndikusunga malowa kwa mphindi zisanu, ndiye pang'onopang'ono mutuluke ndi kubwereza zochitikazo. Kuthamanga chinthu ichi katatu.
- Tengani zofanana zomwezo. Mutatha kutulutsa mpweya, kwezani mapepala, mutenge matako ndikukoka mimba. Yembekezani mphindi zisanu ndikutsitsimula. Pang'onopang'ono kuwonjezera chiwerengero cha kubwereza kwa zochitika kuyambira 1 mpaka 10.
- Tengani malo omwewo. Yambani miyendo yanu, kuweramitsa mawondo anu, ndikuwombera zala zanu molimbika, kenako mutsegule. Bwerezaninso maulendo 10.
- Popanda kusinthasintha, kwezani mwendo umodzi ndikuwongolera molunjika. Zowonongeka panthawi yomweyi dzikoka nokha ndi kwa iwe mwini ndi matalikidwe aakulu. Chitani zotsatirazi kasanu ndi kawiri, ndipo mubwereze kumbali inayo.
- Lembani pambali panu ndipo khulupirirani pa mkono wanu, musanamangidwe pachigoba. Pokhala pa malo amenewa, pamphuno kuti mutulutse pepala, ndi pa kudzoza - kuchepetsa ndi kutenga malo oyambira. Bwerezani nthawi 10.
- Imani pazinayi zonse. Pumphunzi, tambani mmimba ndikudula kumanja kwamanzere ndi phazi lamanja kuchokera pamwamba, pang'onopang'ono - kubwerera ku malo oyamba.
Mbali zina zosiyana, yesetsani zochitika 20.
Ngati mayi wamng'ono ali ndi mpata wopita mofulumira pang'ono ndi mwamuna wake, agogo ake kapena achibale ena apamtima, akhoza kuchita yoga, Pilates kapena kusambira m'nyanjamo. Masewerawa amakulolani kuti mukhale ndi mphamvu zolimbitsa thupi panthawi yomwe muli ndi pakati, komabe zimathandizanso kuthetsa nkhawa ndi kuchepetsa dongosolo la mitsempha, lomwe ndi lofunika kwambiri pa nthawi yovuta ya mwana wakhanda.