Amayi ambiri omwe amafuna kulemera, amakondwera ndi momwe mungatayire makilogalamu 5, pomwe simudzizunza nokha ndi zakudya zosiyanasiyana kapena njala yambiri. Polimbana ndi vuto ili pafupifupi mkazi aliyense akhoza kuchita mwezi umodzi okha, motero lero tidzakambirana momwe zingathere kuti tipewe ma kilogalamu 5 pa nthawiyi.
Kodi mungataya makilogalamu 5 pa mwezi?
Kotero, mungathe bwanji kutaya mwezi umodzi woposa makilogalamu 5 ndikuyesera kuti musayambe kulemera kwake:
- Mukamadya, musathamangire, muzidya chakudya.
- Kudya zakudya zazing'ono 4 kapena kasanu pa tsiku, koma chakudya chomaliza chiyenera kukhala pasanathe sikisi madzulo.
- Musadye pakadutsa 6 koloko madzulo, ngati ndi kovuta kwa inu, mukhoza kudya apulo kapena kumwa kapu ya kefir, izi zidzakuthandizani "kuthamangitsa" njala.
- Kwa maola angapo musanagone, mutha kuchita masewera olimbitsa thupi kapena kuyenda mu mpweya wabwino, kotero mumatentha mafuta owonjezera omwe mwalandirapo tsiku lonse.
- Tsiku limodzi pa sabata liyenera kutulutsidwa. Mwachitsanzo, Lolemba loyamba, lolani kuti likhale "apulo", lachiwiri "kefir", ndi zina zotero.
- Lowani masewera, aerobics , kusambira, chifukwa ntchito zakuthupi sizithandiza kokha kulemera, komanso kukokera minofu, kuzibweretsa mu tonus.
- Onetsani zolemba zanu pang'ono, mwachitsanzo, mmalo mwa mayonesi, gwiritsani ntchito mafuta a maolivi, m'malo mwa nkhumba ndi ng'ombe kapena nkhuku, gwiritsani ntchito mphodza mmalo mwa zakudya zouma, ndi zina zotero. Idyani zipatso zambiri, masamba ndi masamba.
- Kuchepetsa kugwiritsira ntchito zakudya zopatsa ufa ndi maswiti. Osati kwenikweni kusiya zonse zomwe mumazikonda, mungadye chokoleti pang'ono kapena kabuku kakang'ono pa kadzutsa.
- Yesetsani kukhala wamanjenje, chifukwa nthawi zambiri mumakhala wolemera kwambiri, kumverera kolimba, kupsinjika maganizo ndi kupsinjika maganizo ndizolakwa.