Ngati munapanga chisankho choyera kuti muchepetse thupi, ndiye kuti muyenera kuyesetsa. Komabe, kutsimikiza kumeneku kumatibweretsera masiku ochepa okha komanso pamodzi ndi kilogalamu yoyamba yosungunuka, mphamvu yathu imayambanso kusungunuka. Ndipo palibe chodabwitsa mu izi, monga thupi lataya chikhalidwe chake ndipo kotero limayamba kuvutika maganizo, thanzi labwino likhoza kuwonjezereka, kuvutika maganizo kungayambe. Choncho, zokhazokha zokha zitha kufika pamapeto. Choncho, muyenera kudziwa momwe mungayambire kulemera bwino.
Kodi mungayambe bwanji kuchepetsa thupi?
Pezani anthu amalingaliro
Izi zidzakutetezani kuti musadwale. Chifukwa mudzakambirana za mavuto ndi njira zochokeramo. Zimakhala zovuta kuzindikira kuti kugonjetsedwa kwanu pamene abwenzi anu adakumana ndi zopinga zomwe zinawonekera.
Pangani diary
Iyenera kutengedwa kuti asasocheretsedwe pazochita zawo. M'ndandanda wa zolembazi mudzalemba zonse zokhudza momwe chakudyacho chikuchitikira. Zolembazo ziyenera kukhulupiliridwa ndi zinthu zonse zochepetsetsa, kuchuluka kwa zomwe mudya, kaya chirichonse chikutsatira ndondomeko yokonzedweratu kapena panali kusweka pazifukwa zina. Ngati mukuphunzira, lembani momwe mungapsere nkhuni zambiri mumsewu umodzi. Lembani kulemera kwa m'mawa ndikufufuza zomwe zimayambitsa kuchepetsa kulemera kapena kulemera.
Miyeso ndi tepi yamentimenti
Kuti muwone kusintha kwa voliyumu ndi kulemera, mudzafunika mamba ndi tepi yamentimita. Mpaka lero, pali mamba yomwe imasonyeza, phindu la kuchepa kwake: mafuta kapena minofu.
Pezani tebulo la calorie
Izi ndi zofunika kuti nthawi zonse aziwunika kuchuluka kwa ndalama zomwe zimadya. Sungani chiwerengero cha kalori, zonse mu magawo ndi tsiku lonse.
Ambiri amadzidya
Fotokozani muzolembazo kuchuluka kwa madzi moledzera tsiku, chifukwa kuchuluka kwa madzi kumwedzeretsa kukhala tsiku la malita 2.5. Apo ayi, thupi lanu silidzayeretsedwa ndi poizoni komanso kuchepa kwa thupi sikungakhale kothandiza.
"Tsukani" firiji
Musanayambe kudya, yeretsani firiji zonse zovulaza, kuti pasakhale ziyeso zosafunikira. Pezani zinthu zofunika.
Ngati mukuganiza kuti muchepetse kulemera kwake, muyenera kukhala ndi zakudya zotsalira: masamba, amadyera, tirigu, muesli, uchi, mandimu, kanyumba tchizi, yogurt ndi mkaka wosakanizika, malalanje ndi maapulo, zipatso zouma, nkhuku kapena nyama yowonda, nsomba , mafuta a maolivi ndi macaroni kuchokera ku tirigu wolimba. Ngati muli ndi zinthu zoterezi, mukhoza kusinthasintha mitundu yanu ndipo nthawi yomweyo muchepetse zakudya zamakono.
Psychological factor
Pofuna kunyenga thupi lanu la njala, muyenera kudya kuchokera pa mbale yaing'ono, nthawi yomweyo muzidzaza ndi zakudya zothandiza. Popeza mbale yaikulu yopanda kanthu imakhudza thupi, nthawi zambiri mumakonda kuwonjezera chakudya.
Musayambe kudya mopwetekedwa mtima kapena kukhumudwa, chifukwa mudziko lino munthu, ngakhale ndi mphamvu yamphamvu, akhoza kusiya ndi kuyamba kudya zonse zomwe zimapezeka pansi pa mkono wake, mosasamala kanthu za zotsatira zake. Choyamba khalani chete, mutengere valerian, mvetserani nyimbo zomasuka. Mukangokhala chete, mutha kudya monga mwadongosolo lanu, ngati pali imodzi. Apo ayi, mudzavutika ndi chisoni ndipo mudzakhumudwa nokha.
Zosangalatsa
Poyamba kutaya thupi molondola, muyenera kukhala chinthu chofunika kwambiri - maganizo abwino. Maganizo abwino adzakufikitsani ku cholinga. Maganizo olakwika amachititsa kuti thupi likhale ndi mwayi woyesera kupanga zonse zoperewera. Palibe amene amafunikira manambala anu okondedwa pa mamba, ngati nthawizonse muli osakhutira pa nkhope yanu, ndipo malingaliro anu adzangokhala ndi mikate ndi pie.