Kodi mungatani kuti mutaya thupi popanda chakudya?
Mfundo yaikulu ya kuchepetsa kulemera popanda kudya ndi kudya zakudya zochepa m'thupi kusiyana ndi kudya. Potsatira mfundo izi zotsatirazi zimapangidwa: kumvetsetsa zakudya pamodzi ndi kuyesetsa, kupuma mokwanira komanso kuchepetsa mavuto.
Koma ndi zooneka ngati zosavuta za mfundozi, sizili zosavuta kutsatira. Kuchotsa kulemera kwakukulu, nkofunikira kuti mfundo izi zilowe mu moyo ndi chikumbumtima cha munthu. Sizowonjezereka kufotokozera mfundoyi mosadziŵa, ndipo omwe akufuna kulemera thupi amamvetsetsa momwe angachitire bwino, koma nthawi zonse amaswa ndi kuphwanya lamulo limodzi kapena lina. Ngati chidziwitso chikupita kumalingaliro osamvetsetseka, kudutsa chidziwitso, malamulo sayenera kuphwanyidwa, chifukwa chidziwitso sichitha kutsutsa mfundo, ndipo chidzachita zomwe zaikidwa mmenemo.
Ngati munthu sangathe kupirira yekha ndi zikhumbo zake, ndiye kuti psychotherapy idzamuthandiza. Katswiri wothandizidwa ndi njira yapadera adzalowa mu chidziwitso chake chomwe chingalepheretse kuphwanya malamulo ena.
Zakudya zabwino pamene mutaya thupi popanda kudya.
Ntchito yaikulu yomwe imatchedwa kuti zakudya zomveka bwino ndi kupereka thupi ndi zinthu zonse zofunika kwambiri pamoyo ndipo, ngati n'kotheka, kuchepetsa kugwiritsa ntchito mankhwala ovulaza, omwe ndi ovuta kwambiri kukana, chifukwa ndi okoma kwambiri.
Chinthu, chimodzi mwa zofunika kwambiri, ndipo popanda chimene chamoyo sichitha kukhalapo, ndi mapuloteni omwe amamanga maselo a thupi laumunthu. Mapuloteni angakhale a zomera kapena nyama. Kwa thupi, mapuloteni onsewa ndi mapuloteni ena amafunikira, kotero simungathe kusiya mtundu uliwonse. Zakuloteni zamtundu wa nyama zimapezeka m'mafuta ophika omwe amawophika ndi ophwanyika, nsomba, mazira, nsomba, mafuta a mkaka. Mapuloteni a zamasamba amapezeka mu tirigu, soya, nyemba. Pewani zakudya zawo kapena kudya kawirikawiri mafuta onse - nyama, nsomba, mkaka, mtedza.
Zakudya zapakhodi ndi chinthu china chofunikira kwa thupi. Zakudya zovuta kwambiri, zomwe zimapezeka mu tirigu, masamba, mkate kuchokera ku ufa wosalala, ndi zothandiza kwambiri. Zakudya zosavuta zimapezeka osati zipatso zabwino kwambiri. Zipatso ndi ndiwo zamasamba zili ndi mavitamini ndi minerals ambiri omwe amalimbikitsa kupititsa patsogolo kayendedwe ka kagayidwe kachakudya, ndipo, chifukwa chake, kulemera kwake. Pewani zosowa zabwino, zokoma, komanso zakumwa zotsekemera.
Chotsatira chofunikira chofunika kwa thupi ndi mafuta. Zakudya ndi mkaka zimapatsa mafuta a nyama, zimakhutira ndi mafuta ochepa. Mafuta a masamba amachokera ku mafuta a masamba, omwe amawonjezeredwa ku saladi, kapena kuchokera kwa omwe amagwiritsidwa ntchito kuphika.
Kutaya thupi ndi kuchita masewera olimbitsa thupi, koma opanda zakudya.
Pano, palinso zidule. Ngakhale panthawi yochepa yomwe imakhala ndi mphamvu yogwira thupi, masitolo a m'magazi ndiwo oyamba kugwiritsidwa ntchito, chifukwa izi ndizo magwero akuluakulu omwe amagwiritsidwa ntchito mwamsanga. Ndipo mwamsanga pamene masitolo okhala ndi makapu ali otopa, kutembenuka kwa mafuta kumabwera, komwe kumaikidwa mu mafuta ochepa.
Masitolo a m'magazi, monga atakhazikitsidwa kale, amatha kukhala ndi mphindi 30 kusewera masewera, zomwe zikutanthauza kuti nthawi ya masewera olimbitsa thupi iyenera kukhala ola limodzi. Musati mumangosintha thupi lanu, muyenera kupereka zochuluka kwambiri. Pakapita nthawi, pali chizoloŵezi cholemetsa, choncho chiyenera kuwonjezeka nthawi zonse ndikuwonjezeka.
Muyenera kuchita masewera 2-3 pa sabata. Kusinthana kwa katundu wochepa ndi waufupi ndi zozizira komanso nthawi yaitali, monga momwe zilili, kumalimbikitsa kutentha kwa mafuta.
Pochita masewera olimbitsa thupi, chinthu chachikulu ndicho kupereka pang'onopang'ono. Mwachitsanzo, ngati munthu adakali ndi moyo wokhazikika, ndiye kuti ataganiza zochepera thupi ndi kuthandizidwa ndi kuphunzitsidwa thupi, anayamba kugwira ntchito mwakhama, ndiye kuti adzivulaza yekha. Mtima wosazolowereka ukhoza kuvutika, minofu idzadwala pambuyo pa katundu wolemetsa, ndipo wothamanga wa paphiri chotero nthawi zambiri sangafune kupitiriza maphunziro ake.
Pang'ono ndi pang'ono kuwonjezeka kwa mtima, mtima umaphunzitsidwa (izi zimakhalanso minofu), ndipo thupi lonse lizolowereka. Pakapita nthawi, kuchita masewera olimbitsa thupi sikungokhala kosangalatsa, komanso n'kofunika. Adzabweretsa ubwino wathanzi ndikuthandizani kuchotsa kulemera kwambiri.