Kuti mukhale ndi pathupi lopanda phokoso, sikofunika kuti mutha kudzikuza ndi katundu wambiri. Kodi mungatani kuti mukhale ndi pathupi? Choyamba, idyani bwino ndipo yesani kukhala ochepa mantha. Nazi malingaliro angapo omwe angakuthandizeni "kuchotsani" kulemera kolemera ndikupeza mimba yokongola kwambiri.
Za zakudya zamtengo wapatali.
Malingaliro akuti kumwa mafuta kumangotengera kulemera kolemera, kungoyerekezera chabe. Pali mafuta a monounsaturated, omwe amagwiritsidwa ntchito, malinga ndi akatswiri a zamankhwala, amatha kuchotsa mafuta owonjezera m'mimba. Asayansi ku Yunivesite ya Yale awonetsa kuti kudya zakudya zomwe zili pamwamba pa mafuta omwe amapezeka pamwezi umodzi zimapangitsa kuti peresenti yachitatu ikhale yocheperachepera m'mimba.
Komanso, kugwiritsa ntchito mafuta a monounsaturated ndi njira yoteteza matenda a mtima, chiwindi, komanso shuga, khansa ya m'mawere ndi mapapo. Mafuta a monounsaturated amapezeka mu mtedza, mafuta a azitona, avocado, chokoleti chamdima.
Utumbo wathanzi ndi mdani wa mafuta owonjezera.
Pochiza intestine ndikutenga mimba yokhazikika.
Kawirikawiri chifukwa cha kuchuluka kwa mimba ndi mlengalenga womwe umakhala m'mimba. Kugwirizana ndi malamulo angapo kudzathetsa kupezeka kwa mpweya m'matumbo:
• Kudya ndi kumeza ndi chakudya mu mimba kumatenga mpweya. Kotero kuti sichikupezeka m'matumbo, kotero kuti palibe njira, sikuyenera kuthamanga, popanda kutsegula pakamwa.
• Musamwe zakumwa za carbonate. Zakumwa zamadzimadzi zimayimilira, popanda "thovu".
• Zopangira zochepa zomwe zimalimbikitsa mpweya wabwino. Izi ndi nyemba, nandolo, kabichi, mapeyala, citrus, tsabola wokoma.
• Yesetsani kugwiritsa ntchito mchere wosachepera, chifukwa chakudya cha mchere chimayambitsa ludzu, chimateteza chinyezi m'thupi. Kutuluka kwa madzi okwanira kumapangitsa kuti mukhale wolemera kwambiri.
• Kudula gamu ndi mdani wa m'mimba mwako. Pofuna kutafuna, mlengalenga "imathamangira" m'mimba, yomwe imalowa mmimba, "imatulutsa" mmimba.
• Yesetsani kutsata boma. Idyani nthawi zonse. Kusemphana ndi kudya, komanso kusuta ndi kumwa mowa kumayambitsa kutulutsa mpweya ndi kutaya.
Mkate wouma.
Mkate wakhala ukugwirizanitsidwa ndi kukwanira. Izi ndi zoona ndi mkate wochokera ku mitundu ina ya tirigu yomwe ili ndi chakudya chosakwanira. Kuwonjezera pamenepo, zotetezera zomwe zimagwiritsidwa ntchito m'mabotolo ambiri zingapangitse kudziletsa.
Koma musataye mkate. Njira yoyenera kuti mukhale ndi mpweya wambiri ndi kudya zakudya zowonongeka. Choyamba, simudya mkate wambiri, ndipo kachiwiri, chiwopsezo chochuluka mu mkate wolimba ndi othandiza kwambiri pamatumbo ndikusunga m'chiuno mwanu.
Kusinkhasinkha.
Kusokonezeka maganizo ndi chimodzi mwa zifukwa zokhala olemera kwambiri. Munthu akakhala wamanjenje, cortisol imawoneka mthupi lake - hormone yosautsa. Cortisol imayambitsa njala, makamaka makamaka "kukoka" pa zokoma ndi mafuta.
Kutulutsidwa kwa cortisol mowonjezereka kumayambitsanso kutaya mafuta m'mimba. Izi ndizochitika mwachilengedwe kuti thupi likhazikike. Pambuyo pa mantha ena, thupi limamangidwanso ndipo likukonzekera kubwezeretsa zatsopano zowonongeka, zomwe zimafuna kupeza mwamsanga malo osungira mphamvu. Ndipo mphamvu imakhala yosavuta komanso yofulumira kuchokera ku mafuta, omwe pazifukwa zina thupi limakhala bwino kwambiri m'dera lanu.
Chonde musakhale wamanjenje! Zabwino zimatsitsa tiyi ndi timbewu tonunkhira. Kusinkhasinkha tsiku ndi tsiku kwa mphindi 5-10 patsiku kukuthandizani kuphunzira kupumula ndi kusangalala ndi dziko loyandikana nalo: osasangalala, nthawi zina nkhanza, koma achinyamata ndi okongola kosatha.
Zochita kumbuyo.
Ngati simukugwirizana kwambiri ndi masewerawa, ndipo mukuganiza momwe mungagonjetsere katundu wonyansa "wosaoneka" kuti mukhale ndi thupi lakuthwa, yesetsani kuchita masewera olimbitsa thupi kumbuyo.
Lembani m'mimba mwako, gwadama. Tsopano tukutsani ndi kuchepetsa vutolo. Njira zitatu zimagwiritsidwa ntchito nthawi 15.
Bwerani miyendo yanu, nongolani molunjika. Kwezani miyendo ndi thupi lanu, mikono ikupita patsogolo. 2 imayendera katatu.
Pitirizani kugona m'mimba mwanu, kwezani manja anu ndi mapazi anu mutatseke, mutenge m'mimba mwanu. 2 imayendera katatu.
Kuchita masewera olimbitsa thupi nthawi zonse ndi njira yeniyeni yowonjezera mimba, mipiringidzo, komanso kulimbikitsa kumbuyo ndi m'chiuno.