Zokongola ngati zingamveke, koma kawirikawiri funso la momwe msungwana amadzichepetsera msanga mlungu umodzi ndi lofunika kwambiri, ndipo osowa zakudya amanena kuti nthawi zambiri zimakhala zovuta kuchita kusiyana ndi kuchotsa mapaundi owonjezera. Koma, pogwiritsa ntchito nsonga zoperekedwa m'munsiyi, mkazi akhoza kupeza mawonekedwe okongola ndikukhala mwini wake wolimba, koma osati woonda kwambiri.
Kodi mwamsanga mungatani kuti mulemere mtsikana woonda?
Kuti mukhale wolemetsa, ngati muli ndi kagayidwe kofulumira, ndikusunga, muyenera kutsatira chakudya chapadera. Chofunika kwambiri cha dongosolo la zakudya izi ndi losavuta, choyamba, muyenera kudya zakudya zambiri zomwe zili ndi mapuloteni, ndipo kachiwiri, ziphatikizapo zakudya zodyera zomwe zimatchedwa kuchepetsanso chakudya . Zakudyazi zikuphatikizapo mtedza, chifuwa, mkate wambiri, macaroni kuchokera ku tirigu wa durumu, mpunga wofiira, zakudya za mkaka. Kuti mupereke thupi ndi mafuta okwanira, mukhoza kudya mapayala, kuwonjezera mafuta a azitona ku zophika ndi masamba a saladi.
Chinsinsi chachiwiri chokhudza kulemera kwake mofulumira ndi kosavuta, ndikofunikira kusinthana ndi chakudya chochepa. Choyenera, chakudya cha tsiku ndi tsiku chiyenera kugawidwa mu zakudya zisanu ndi zisanu ndi ziwiri (7), zomwe zomaliza ziyenera kuchitidwa kuposa maola awiri asanagone. Yambani tsiku ndi chakudya cham'mawa, mutadye chakudya chamasana, chamasana, chakudya chamadzulo, chakudya chamadzulo ndi chakudya chamadzulo. Pa chakudya chilichonse, mungathe kudya zakudya zonse zapuloteni komanso zakudya zomwe zili ndi pang'onopang'ono chakudya. Mwachitsanzo, chakudya cham'mawa chimakhala ndi tchizi ndi uchi, chidutswa cha mkate ndi gawo la tchizi, ndi nthochi kapena lalanje. Kumbukirani kuti ndikofunika kufufuza zonse zomwe zimadya zakudya zamtundu wa tsiku ndi tsiku, ziyenera kukhala zosiyana kuyambira 2000 mpaka 2500 kcal. Ndipo monga chotupitsa, masana kapena madzulo, mtedza ndi mkaka, ngakhale zokoma monga ayisikilimu, ndi zangwiro.
Pofuna kulemera mwamsanga, mayi ayenera kumvetsera komanso kulimbitsa mphamvu pa masewera olimbitsa thupi. Ma cardiotagings akulimbikitsidwa kuti azigwiritsidwa ntchito pokhapokha ngati chowonjezera, nthawi yaikulu yoperekedwa kwa squats, kukankhira mmwamba ndi kugwira ntchito pa oimiritsa. Kuchita 2-3 pa sabata, msungwana satha kupeza minofu yokha, koma amakhalanso mwini wa munthu wolimba komanso wokongola. Inde, izo sizigwira ntchito sabata, koma pambuyo pa miyezi 1-2 mudzawona zotsatira zoyamba.