Akatswiri amanena kuti pazaka izi, magawo awiri pa atatu aliwonse a amayi kuyambira makumi atatu mpaka asanu mpaka makumi asanu ndi asanu akuyamba kulemera chifukwa cha kusintha kwa thupi.
Pang'onopang'ono zimasonyeza zizindikiro zotero za kusamba, monga kupanikizika kochulukira, kutentha kwambiri, ndi mitsempha zingasokoneze kwambiri ubale ndi abwenzi ndi abwenzi. Hormone estrogen imapangidwira osati m'mimba mwake, komanso mumatenda a mafuta. Pamene kusamba kwachitika, kuchuluka kwa ma hormone m'mimba mwake kumachepetsedwa, ndipo thupi limayesetsa kuchepetsa kusowa kwake ndi minofu. Mbali zovuta kwambiri za thupi ndi mimba ndi ntchafu. Kuonjezera apo, zatsimikizirika kuti kuwonjezeka kwa kulemera kwa makilogalamu 10 kungapangitse mwayi wokhala khansa ya m'mawere, ndipo kuoneka kwa mafuta kwambiri m'mimba mwa m'mimba kungapangitse kukula kwa matenda a mtima ndi mitsempha. Akazi amawopsya pa chakudya chodabwitsa kwambiri. Koma zakudya zambiri zowonjezera pambuyo pa makumi anayi sizidzangowonjezera kulemera, komabe zingasokoneze ntchito ya thupi.
Monga lamulo, phindu lolemera lingathe kufotokozedwa ndi kuchepa kwa mlingo wa estrogen, kuchepetsa thupi, kuchepa kwa minofu, kusowa mphamvu pa moyo ndi zakudya. Ndili ndi msinkhu, thupi la mayi limasiya kugwirizana ndi zotsatira za insulini yomwe imapangidwa, shuga ya magazi imatuluka pang'onopang'ono, yomwe ingakhale chifukwa china cholemerera. Kupanikizika kosalekeza, kusowa tulo kosaneneka, kutopa kwathunthu kumayambitsa maonekedwe a njala yonyenga ndi zopatsa mphamvu m'thupi. Makala okalamba sangathe kuthana ndi kutentha kwa mafuta chifukwa cha kuchepa kwa minofu. Chifukwa cha ichi, thupi limakhala lochepa kwambiri, ndipo chiuno chimatayika. Kulephera kuchita mwakhama kumangowonjezera nkhaniyi.
Pambuyo pa makumi anayi ndizofunikira mu mpweya wabwino pafupifupi theka la ora patsiku, komanso pantchito kuti mupeze mpweya wokwanira wa malo. Pa tsiku logwira ntchito, mutha kutenga mapulogalamu ndikuchita zinthu zina zakuthupi. Mwachitsanzo, yendani masitepe kumbuyo ndikupita ku dera lapafupi, kapena kuthandiza mnzako kuti asamukire ku chipinda chotsatira. Ngati chakudya chamadzulo chimakhala chokwanira, ndiye mutatha kudya mukhoza kuyenda ndi mnzako pafupi ndi paki kapena pafupi ndi ofesi ya ofesi.
Mpumulo uliwonse ukhale wogwira ntchito - kunyamula bowa, kugwira ntchito m'munda, kuyenda mu paki. Pa masewera olimbitsa thupi, akulimbikitsidwa kuti apite kuthamanga, kusambira ndi kusambira.
Kuchita masewera olimbitsa thupi komanso zakudya zomveka bwino kumathandiza kuti muzitha kulamulira makilogalamu opeza. Maphunziro a mankhwala othandizira ma ARV amathandiza kuti mukhale ochepa kwambiri, kotero kuti mukhale wolemera. Kusintha mafuta odzaza ndi masamba (mtedza, mafuta, etc.) kumathandiza kwambiri thupi. Pokhala ndi msinkhu, munthu amafunika makilogalamu ocheperapo, kotero zakudya zamakono zimachepetsedwa. Zoona, nkofunika kuti pang'onopang'ono pakhale phindu la zakudya zomwe zingawononge thupi kuti likhale ndi mphamvu zowonjezera.
Ndibwino kuti musiye chakudya chokwanira ndi nkhumba, m'malo mwake mutenge nkhuku ndi nsomba yophika. Thupi limasowa madzi ambiri panthawiyi, koma siziyenera kupindula ndi zakumwa za carbonate ndi zakumwa za khofi. Pa masewera olimbitsa thupi, zotsatira zofunikira kwambiri zingabweretsedwe ndi masewero olimbitsa thupi, omwe amathandiza kuwotcha mahomoni owonjezereka, ndipo katundu wambiri amachulukitsa minofu. M'malo mwa zakudya zenizeni, mukhoza kusintha chakudya cha tsiku ndi tsiku - alowetsani chakudya chomwe chili ndi mavitamini A, B, D, K, E. Zofunikira ndi mankhwala a mkaka ndi mkaka, komanso masamba ndi zipatso. Zogulitsa nyama, ndi bwino kudya ng'ombe yophika, nkhuku, phala kuchokera ku buckwheat ndi buckwheat. Sikovomerezeka kuti mudye mchere, shuga, zonunkhira; kumwa khofi, tiyi wamphamvu yakuda, mowa.
Zakudya zam'madzi zodyera zimathandiza kudzaza mavitamini ndi mchere. Mukhoza kulowa "zipatso" ndi "masamba" tsiku limodzi pa sabata. Pa masiku otere, zakudya zazikulu ziyenera kukhala zipatso ndi ndiwo zamasamba.
Zakudya zofunika m'thupi zimapezeka pasitala. Zogwiritsidwa ntchito mu ufa wa mavitamini B mavitamini angathandize ndi kudzimbidwa. Nthambi, yowonjezera zakudya zosiyanasiyana, idzawonjezera thanzi lawo. Ndibwino kudya mtedza - sizothandiza kokha, koma zimatulutsa mtima komanso zimakhala zabwino kwambiri.
Thupi liyenera kudziyeretsa nthawi zonse. Ngati izi sizikuchitika, ndiye kuti chizoloŵezi choyendera chimbudzi panthawi imodzimodziyo, masewera olimbitsa thupi komanso madzi odzola amchere amathandiza.
Posakhalitsa, bwino. Sikoyenera kuyembekezera makumi asanu kuti ayambe kudya bwino, kusewera masewera ndi kuchepetsa kulemera kwako. Pamene njira yoyenera ya moyo ikhale yachizoloŵezi cha moyo, kukonzanso kwa thupi pachimake kudzapita mosazindikira ndipo sikudzakhudza kulemera kwako. Tsopano mukudziwa chifukwa chake simungathe kulemera thupi pambuyo pa makumi anayi.