Nchifukwa chiyani tikuyambitsa unyamata? Ndipo momwe mungapewere izi?
Ngakhale asayansi ena amanena kuti chiwerengero cha chiwerengerocho sichinasinthidwe, izi sizinayesedwebe. Koma pachiyambi palibe aliyense wa ife amene ali ndi mphamvu kuti akhale olemera. Kuchokera kwa makolo, tingathe kupereka chilakolako chokwanira, malingaliro pa moyo ndi zizoloŵezi za tsiku ndi tsiku.
Tiyeni tipeze chifukwa chake, kodi mapaundi owonjezera amatenga zaka makumi awiri? Monga lamulo, ana kuyambira kubadwa mpaka nthawi yomwe amaliza maphunziro amakhala ndi makolo awo. Makolo amatidyetsa, amatipatsa ife zofuna zina, njira ya moyo. Ndipo zonsezi zimakhudza kulemetsa kwambiri. Ngati banja likudya zakudya zathanzi, yendani m'chilengedwe ndikukhala ndi moyo wathanzi, nkokayikitsa kuti mwanayo azikula. Ndipo mosiyana, ngati nonse mukukula ndi zokoma, zakudya zamtengo wapatali, simunasunthire zambiri, ndipo m'tsogolomu izi zidzakhudza chiwerengero chanu.
Ali ndi zaka makumi awiri, thupi limakhala lopanda mphamvu. Choncho, ngakhale mutakhala ndi zolemera zowonjezera, chotsani zosavuta. Yambani ndi zakudya za zakudya zanu. Chotsani zonse ufa, zokoma, mafuta, mchere. Kudya zakudya zazing'ono ndi zakudya zathanzi: phala, masamba, zipatso ndi tadaleye. Lowani masewera kapena kusuntha. Ngati mumamatira kuzinthu zonsezi, ndiye kuti mu miyezi yochepa chabe mutha kusintha kusadziwika.
Achinyamata amakono m'madera oopsa
Nthawi zambiri achinyamata samasankha moyo wabwino kwambiri. Mwachitsanzo, amagwiritsa ntchito thumba la ndalama pamagulu, chakudya ndi zakudya zamakhalidwe abwino. M'malo mwa madzi, amasankha mowa kapena soda. Mu sukuluyi, amadya chokoleti chosiyana ndi makeke. Ngati muwerengera ndalama zambiri pamlungu, mumapeza ndalama zambiri, zomwe mungagule zakudya zothandiza: zakudya za mkaka, ndiwo zamasamba, zokolola ndi zina zotero.
Nthawi zina zimachitika kuti makolo amakonzekera chakudya chokwanira kwambiri, chimene anawo amachira. Zimakhala zovuta kusintha zosangalatsa za makolo, koma mukhoza kuyamba ndi manja anu ndikuphika nokha mbale.
Msampha wina ndi intaneti. Ndi maonekedwe ake, osati wachinyamatayo yekha, komanso akuluakulu anayamba kusuntha ndipo amathera nthawi yambiri pa kompyuta. Iyi si njira yabwino kwambiri yogwiritsira ntchito chiwerengerocho. Kuwonjezera pamenepo, kuzungulira kumeneko pali zinthu zambiri zosangalatsa: pitani ma rollers, muzisambira mu dziwe, pita nawo pikisano ndi anzanu.
Ngati mumakonda kukhala kunyumba pamaso pa TV ndipo simukufuna chilichonse, ndiye kuti muli ndi vuto lolemera. Ndikuganiza kuti zifukwa zili bwino.
30+ - pakati pa ntchito ya banja
Kawirikawiri, amayi a msinkhu uwu amavutika ndi kulemera kochuluka mwana atabadwa. Pakati pa mimba, mkazi amawonjezera kuchuluka kwa maselo 10 mpaka 12 pafupipafupi. Kawirikawiri izi zimachitika pakudya zakudya ndi mafuta, macaroni, zipatso zouma, mtedza ndi zakudya zina zamtengo wapatali, zomwe zimathandiza amayi amtsogolo, koma nthawi yomweyo zimakhala zovuta kwa chiwerengerocho. Mchere mchere wa zovulaza sizidzabweretsa chiwerengero, chomwe sichitha kunenedwa za zokoma. Koma choyenera kuchita chiyani? Sakanizani zokoma ndi mankhwala othandiza kwambiri, mwachitsanzo, zipatso zouma. Mudzakhala nthawi yochuluka pafunafuna, zomwe zikutanthauza kuti mudzakhutitsidwa mwamsanga. Kuwonjezera pamenepo, m'pofunika kumvetsetsa kuti kuchokera kumadya kwambiri maswiti mwana wanu wamtsogolo akhoza kukhala ndi vuto ndi kuchepetsa thupi.
Kafukufuku wasonyeza kuti ana a amayi omwe amapeza kilogalamu pa nthawi yomwe ali ndi pakati amakhala ochepa kwambiri m'tsogolomu. Malinga ndi National Institute of Health and Quality of Medicine, chiwerengero chachikulu cha momwe mungathere mukakhala ndi pakati ndi 18 kilogalamu.
Kulemba! Pofuna kupewa kutopa kwambiri panthawi ya mimba, kuchepetsa chiwerengero cha ma calories mu zakudya zanu. Mu tsiku muyenera kusadya zopitirira 2000 makilogalamu. Izi zimagwirizana ndi nthawi ya lactation. Chiwerengero cha makilogalamu ayenera kukhala chimodzimodzi. Musamadalire mtedza, mkaka wokhala ndi tiyi wokoma. Pamene mwana akukula, musamudye chakudya ndi tirigu, zakudya izi zili ndi makilogalamu ambiri. Musaiwale kugona kwathunthu. Kulephera kwake kumakhudza chiwerengero chanu molakwika. Yesetsani kugawa nthawi yanu - kuchita masewero olimbitsa thupi, yambani kusamba mosiyana, yendani mu chikhalidwe. Izi zidzakuthandizani kuti mukhale bwino.
Mfundo za m'banja
Azimayi amapeza kupitirira muyeso osati pokhapokha panthawi yomwe ali ndi mimba, komanso pa nthawi ya mimba. Kuwonjezera apo, moyo wa banja umakhudzanso. Mkazi akakwatira, wabereka mwana, ndiye amatsitsimutsa. N'chifukwa chiyani amayesetsa kwambiri kuti thupi likhale bwino?
Pogula banja, munthu amachepetsa, ndipo moyo wake umakhala wochuluka komanso wodalirika. Kusintha koteroko sikukhudza akazi okha, komanso amuna. N'chifukwa chiyani zili choncho? Zimayambitsa banja zimakhudza kulemera kwake. Kodi nthawi ya banja ndi chiyani? Kukhala pansi pamaso pa TV, chakudya chokoma. Njira ya moyo imasiya kugwira ntchito. Timasintha zizolowezi zathu. M'malo moyenda m'chilengedwe, maanja ambiri amakonda kuona filimu yomwe amawakonda. Koma pambuyo pa zonse, iwe ndi ine tikhoza kuchita zinthu zina zambiri palimodzi: kukwera njinga, kupita kumalo ochita masewero olimbitsa thupi, kungoyenda. Kutaya thupi mwamseri, koma palimodzi - ndizosavuta kuchita.
Chizindikiro
Kaŵirikaŵiri, ndi mkazi amene amayambitsa lingaliro la kulemera. Amuna ali ndi kilogalamu kusiyana ndi mafilimu opanda chidwi. Amadzikonda okha mwa mtundu uliwonse. Choncho, amayi amayesetsa kuchita khama kuti mwamuna wake azigwirizana ndi pulogalamu ya kuchepa. Kodi mungachite bwanji zimenezi? Ndi zophweka kwambiri!
Musaike wokondedwa wanu patsogolo pa chowonadi - muyenera kulemera. Pang'onopang'ono amamukoka kuti achite izi: poyankhula, mfundo, zokambirana. Yambani kusintha zakudya zowonongeka, komanso zizoloŵezi. Pezani chizoloŵezi chodziwika chothandizira chomwe chidzalowe m'malo mawonedwe a mafilimu. Koma kubwezeretsa kumayenera kukondweretsa onse awiri, kotero muyenera kusankha bwino.
Monga tafotokozera pamwambapa, pang'onopang'ono musinthe zakudyazo. Choyamba, musagwiritse ntchito mankhwala amodzi kapena awiri owopsa ndi kuwasintha. Choncho chitani mpaka mutachotseratu zakudya zonse zomwe mumazoloŵera kudya. Koma kumbukirani, chakudya chatsopano chiyenera kukhala chokoma komanso ngati theka lanu lachiwiri. Ndipotu, ndi chakudya chosavuta, zimakhala zosavuta kusiya. Kuzoloŵeretsa pang'onopang'ono ndi mwana wanu kuti azidya zakudya zabwino. Izi zidzamupindulitsa iye.
Akazi, nthawizonse mukhale demokarase. Ngati mwamuna wanu sakufuna kulemera ndi kudya zakudya zathanzi, musaumirire, mwinamwake mungathe kuvulaza. Mwamuna ayenera mwiniwake kufuna chinachake. Choncho, bizinesi yathu ndi yokakamiza, ndipo pali nkhani yosankha. Kuphatikiza apo, ngati mutha kukwaniritsa zotsatira zomwe mukufunira kuti muthe kuchepa, zingakhale zolimbikitsa pa theka lanu lachiwiri kuti mutitsatire chitsanzo chanu. Kotero mwinamwake, pezani cholinga chanu.