Kutaya kolemera mwamsanga

Kawirikawiri, amai amakonda kuperewera, ndipo kwa nthawi yayitali kuti adzichepetse okha pakudya, sangathe onse, ndipo amatha kutaya mapaundi angapo panthawi yochepa - amawoneka ovuta.

Zinsinsi za kuchepa kwa msanga

1. Mkhalidwe waukulu wa kulemera kwina kuli zakudya zabwino. Tsiku lirilonse liyenera kuyamba ndi chakudya cham'mawa cham'mawa, kotero mutenge mphamvu zomwe mukusowa tsiku lonse, ndipo zakudya zomwe zimadya zidzatenthedwa pang'onopang'ono tsiku lonse. Zakudya za tsiku ndi tsiku zowonongeka mofulumira ziyenera kukhala ndi mapuloteni ambiri, mafuta pang'ono ndi zakudya. Yesani kudya zakudya zomwe zili ndi omega-3 fatty acids, folic acid, mavitamini ndi mchere. Mitengo ya kuwonongeka kwa msanga ndi monga: zipatso, ndiwo zamasamba, mankhwala a mkaka wowawasa, nsomba, uchi, amadyera, ndi zina zotero.
2. Ndikofunika kuti muyang'ane molondola. Kuchuluka kwa madzi oyenerera kuti thupi likhale lopanda malire likhale ndi malita awiri. Ambiri angaganize kuti izi sizingatheke, ngakhale zili magalasi 8 okha. Ngati mulibe madzi okwanira m'thupi, mankhwalawa amachepetsedwa, ndipo thupi limagwiritsidwa ntchito mosungirako. Izi zikutanthauza kuti mungakhale ndi mapaundi olemera komanso owonjezera. Madzi ndi ofunikira kuyeretsa thupi, kusunga minofu, kusunga khungu bwino.
3. Ndikofunika kwambiri kutaya thupi - ntchito yoyenera ya chiwindi, monga momwe zilili kuti mavitamini amapangidwa omwe amagawanika mafuta. Choncho, ngati mukufuna kuchotsa mapaundi owonjezera, funsani dokotala momwe chiwindi chanu chimagwirira ntchito.
4. Kuchepetsa kuchuluka kwa nkhawa pamoyo wanu. Mu nthawi zovuta, zinthu zimatulutsidwa m'thupi lomwe limakhudza thupi. Kuchepetsa ndikofunika kwambiri kuti tigone bwino, choncho tigone maola 8. Mwa njira mu maloto nyama imatentha mafuta.
5. Yendani panja. Oxygen ndi ofunika kwambiri kwa thupi, chifukwa limalimbikitsa kutentha mafuta ochepa. Kuyenda madzulo kapena madzulo sikudzangokhalira kusintha maganizo anu, komanso kumalimbitsa chitetezo.

Njira zokula mofulumira

Pali chiwerengero chachikulu cha zosankha zomwe zimasiyanasiyana osati nthawi yokha komanso zotsatira, komanso muzinthu zololedwa ndi zoletsedwa. Chitsanzo cha kudya msanga kwa sabata limodzi:

1. Tsiku loyamba. Tsiku lonse ndikofunikira kumwa madzi oyera okha.
2. Tsiku lachiwiri. Menyu imakhalanso yodzichepetsa - 1 apulo ndi 1 lita imodzi ya kefir.
3. Tsiku lachitatu. Ndipo kachiwiri mungathe madzi okha.
4. Tsiku lachinayi. Mndandanda wa tsiku lino ndi wochuluka: saladi wa kaloti, kabichi ndi masamba, omwe akhoza kudzazidwa ndi mafuta a masamba. Imwani zina osati madzi omwe angakhale tiyi wobiriwira koma alibe shuga.
5. Tsiku lachisanu. Tsiku lonse, imwani mkaka wochepa.
6. Tsiku lachisanu ndi chimodzi. Mmawa uyambe ndi tiyi ndi dzira limodzi, pafupi ndi kudya mungathe kupeza masamba a msuzi, opangidwa ndi masamba. Masana, mukhoza magalamu 100 a nyama ndi nandolo. Madzulo, idyani maapulo okha.
7. Tsiku lachisanu ndi chiwiri. Amaloledwa 100 g ya kanyumba tchizi, kefir yochepa kapena mkaka.

Chotsatira cha kulemera kwakeku kukukondweretsani inu, momwe mungathe kutaya makilogalamu 10.

Kuvulaza kulemera kochepa

Inde, mu kanthawi kochepa kutaya makilogalamu ambiri sizingatheke popanda zotsatira.

1. Zakudya zofulumira zingasokoneze kagayidwe ka maselo ndipo zimakhudza ntchito yamatumbo.
2. Mkhalidwe wanu wa maganizo ukhoza kuwonjezereka kwambiri. Kukhumudwa ndi kutopa kudzakhala nthawi zonse m'moyo.
3. Ngati vuto la kulemera kwadzidzidzi limatayika, khungu silingathenso kukwera ndipo motero, limakhala litapachika. Kuonjezerapo, pali mwayi waukulu wotsegula zizindikiro pamaguno ndi m'mimba.
4. Pali mwayi waukulu kuti kulemera kwakukulu kubwerera pakapita kanthawi, ndipo kuposa momwemo.