Ntchito yathu ndikutenga chimbudzi chophwanyika. Koma kuti tithetse vutoli tidzathandizidwa kokha ndi zochitika zathupi, komanso pochita zakudya zoyenera. Choyamba, amayi omwe amasuta amakana ndi kumwa mowa. Ndizogwiritsa ntchito, ndizosatheka kuchotsa mimba.
Tiyeni tipitirize kuchitapo kanthu, zomwe zingatithandize kuchepetsa thupi ndi kuchotsa mimba ndikupeza chiuno chochepa.
Choyamba thupi ndi aerobics. Ayeneranso kuchita kangapo patsiku, pafupifupi 3-4 nthawi kwa mphindi 30. Ndipo tsiku lirilonse liwonjeze nthawi yochita masewero ndi mphindi zisanu.
Zochita zolimbitsa thupi m'mimba ziyenera kuchitidwa pamphuno. Chisamaliro chiyenera kutengedwa kuti chiwone m'mbuyo. Ngati pali zopweteka m'mayesero ena, ndibwino kuti muwachotsere ndi zina, kuwonjezera apo. Ngati tsiku lotsatira ululu udzapitirira, ndiye kuti muli ndi mavuto aakulu ndi m'munsimu ndipo muyenera kufunsa dokotala. Kwa ululu, amaletsedwa kugwira ntchito, chifukwa angawononge mkhalidwewo.
Posankha masewero musabwereze, chitani tsiku lililonse mosiyana. Popeza thupi lidzagwiritsidwa ntchito ndi katundu umodzi ndikuchepetsa mphunzitsiyo. Kuchita masewera olimbitsa thupi kunali kothandiza, kusintha machitidwe amachitidwe. Samalani kumtunda, kumunsi kwasindikizira ndi minofu yotsatira. Yesani kuti musaphunzitse minofu ya m'mimba ya oblique, monga momwe amatha kuwonetsera maonekedwe a m'chiuno. Ngati mutayamba kuphunzitsa nthawi yoyamba, yambani pang'onopang'ono, chifukwa mungathe kutambasula minofu yanu ndi kuchepetsa.
Kugwira ntchito bwino kumaphatikizapo masewera, mapepala apamwamba, osokoneza makina, osokoneza mpira, kukoka mawondo, mbali zakwera.
Kupotoza kumachitika kumbuyo kumbuyo, miyendo ikugwada pa mawondo ndi manja kumbuyo. Pachikhalidwe ichi, timakweza mapewa ndi chifuwa, pamene tikuchepetsa minofu ya makina osindikizira, ndikubwerera kumalo ake oyambirira. Ntchitoyi yachitika pafupi ndi kukwera 20 mu njira ziwiri.
Mungathe kuchita masewera olimbitsa thupi. Kugona kumbuyo kwake, kutambasula manja ake kumutu kwake ndi minofu, kusokoneza mimba yake, kenako timachotsa kumbuyo kwa mutu, kuti achitepo kanthu. Izo zachitika nthawi 20 mu njira ziwiri.
Zochita zolimbitsa thupi ndikukweza miyendo ndikuzigwira kwa masekondi 20 mpaka 50. Nthawi iliyonse, yesani kuwonjezera kutalika kwa kukweza miyendo kuchokera pansi.
Tiyeni tipite ku zakudya zabwino. Choyamba, zakudya zanu ziyenera kukhala ndi zakudya za tirigu (buckwheat, mpunga, etc.), mkaka wofukiza (kefir, mkaka), zakudya zonenepa, ndikudya zipatso (apulo, mapeyala, citrus ndi ena).
Zakudya zabwino ndi buckwheat, mpunga, kefir. Zakudya zambiri zimatsuka thupi la poizoni. Yesetsani kugwiritsa ntchito madzi, monga ma teas, makamaka tiyi wobiriwira, omwe ndi othandiza. Pewani zakudya zakumwa zakumwa soda, zogula timadziti.
Ngati simungathe kuchita zopanda zokometsera, yesetsani kudya zakudya zing'onozing'ono komanso makamaka zopindulitsa. Gwiritsani ntchito mapuloteni, ali ndi masamba, dzira, nsomba, nyama ya nsomba.