Ndiloleni ndikukumbutseni kuti pali njira zambiri zowunikira chiwerengero cha akazi. Kotero, choreographer adzakuyitanani kuti ndinu olemera kwambiri, mbuye wotsutsana adzanena kuti ndinu woonda kwambiri, wopanga mafashoni adzakuonani kuti ndinu chitsanzo chabwino, wotsogolera sadzakutengerani inu ku filimuyi, chifukwa nkhope yanu ndi yozungulira. Mu mankhwala ndi madokotala, kuchokera ku lingaliro langa, njira yolondola yowunikira chiwerengero cha akazi ndi thanzi. Nanga zizindikiro zazikulu za kuchepa kwa thanzi? Ichi ndi nthawi ya moyo komanso kupezeka kwa matenda. Ngati mkazi yemwe ali ndi "chikhalidwe" akuwoneka woipa, amadzimva, ali ndifooka nthawi zonse, kodi n'zotheka kulankhula za thanzi? Ndicho chifukwa chake amafunikira chiwerengero chachikulu, ngati sakuchifuna, chifukwa palibe mphamvu yosangalalira, kugwiritsira ntchito ndikukhala moyo wamba?
Mwa njirayi, zatsimikiziridwa ndi sayansi kuti mmodzi yekha mwa akazi 40,000 (!) Akhoza kukhala ndi chiwerengero chomwe chimagwirizana ndi magawo omwe akutsogolera pamwamba. Kwa ena, chiwerengero choterocho sichitha kupezeka chifukwa cha thupi, kukula kwa mafupa ndi zina. Ochepa ndi ochepa chabe a amai angathe kukwaniritsa zotsatira zake popanda kuvulaza thupi lawo. Ndi bwino kulingalira. Tiyeni tiwone chomwe zotsatira zovuta za kuwonongeka kwakukulu ndi zopanda malire zikhoza kukhala. Kodi ndiyenera kulemera? Njira zabwino zowonjezera kulemera bwino.
Zotsatira za kulemera kwa kulemera
Tiyenera kuzindikira kuti posachedwa, timamva zambiri zokhudza kuti maboma pafupifupi mayiko onse otukuka akukhudzidwa kuti anthu ali ochepa kwambiri. Pali njira zambiri za sayansi ndi za pseudoscience zomwe zapangidwa kuti zithetse vuto la kunenepa kwambiri, pofuna kupulumutsa munthu kulemera kolemera. Ndipo mfundo yakuti kulemera kwake kungakhale ndi zotsatira zoipa sikunenedwa konse. Aliyense amanena kuti aliyense ayenera kukhala wochepetsetsa komanso wopepuka. Komabe, "kuchepa" kwambiri nthawi zina kumakhala koopsa kwambiri kuposa mapaundi owonjezera. Chowonadi ndi chakuti ngati kuli kolakwika kukhala pa zakudya, tsatirani njira za kulemera kwake, ndiye kuti mungathe kupeza vuto la kuchepetsa thupi. Iye adzangosweka. Ntchito yanu idzacheperachepera, pakhoza kuwoneka matenda osiyanasiyana omwe adzayenera kuchitidwa. Kumbukirani kuti anthu owonda ndi oonda kwambiri amakhala ndi matenda osiyanasiyana. Mwachitsanzo, matenda a ziwalo za kupuma, makamaka TB. Kodi ndinganene chiyani ponena kuti amai ndi atsikana alibe kusowa kokwanira kungakhale vuto lenileni. Chowonadi ndi chakuti chifukwa chosowa kulemera, mavuto a amayi angawonekere. Kuphulika kwa mazira ambiri, kusamba kwa msambo, kutha kwa msambo, kuchepa kwa mawere, kugonjera, kusakhoza kubereka mwana. Mwa njirayi, amayi oonda amakhala ndi nthawi yovuta kwambiri ya kusamba. Chifukwa mafuta omwe alipo m'thupi amapangidwa kukhala hormone estrogen, yomwe ndi yofunika kwambiri kuti ntchitoyi ikhale yoyenera. Mafuta ochepa, osachepetsedwa ndi mahomoni, zimakhala zovuta kwambiri kuti asiye kusamba. Ichi ndicho chomwe chimalimbikitsa kuoneka kwa kusamba kwa amayi.
Maphunziro azachipatala posachedwapa amasonyeza kuti kuchepa kwa thupi kungayambitse matenda a mtima. Osati popanda chifukwa, mu Chirasha mawu oti "kulemera" amachokera ku mawu akuti "zoipa". Panthawi imodzimodziyo, "pewani" - "chabwino." Komabe, nayenso ali ndi chizoloŵezi cholemera kulemera sikofunikira, kuphatikizapo kulemera kwakukulu. Muzinthu zonse, muyenera kuyang'ana muyeso ndi kufunafuna golide wanu kutanthauza. Malingana ndi akatswiri ambiri a bungwe la World Health Organization, vutoli ndi kunenepa kwambiri kwa dzikoli ndilofanana kwambiri ndi mliriwu. Zimayimira ngozi yaikulu kwa anthu onse, m'tsogolo. Zimadziwika kuti anthu olemera kwambiri amakhala ndi matenda akuluakulu, monga matenda oopsa kwambiri, matenda a mtima a ischemic, atherosclerosis, shuga ndi matenda ena akuluakulu. Chinthu choopsya kwambiri ndi chakuti chifukwa cha matendawa ndikumenepa kwambiri. M'zaka zaposachedwapa, kunenepa kwafala kwambiri pakati pa achinyamata, pakati pa achinyamata. Madokotala anapeza kuti pamene munthu akulemera kwambiri. Pamene ali ndi mwayi wopezera "zilonda za zilonda", monga: cholelithiasis, gout, khansa ya prostate, mafinya, khansa ya m'magazi, mazira omaliza a m'mimba, mazira a mammary, matenda ophatikizana (arthrosis, nyamakazi), mitsempha ya varicose zambiri, zambiri.
Kuphatikiza pa zinthu zoipa zomwe zimakhudza thanzi la munthu, musaiwale za mavuto a anthu, zomwe zimapangitsa kulemera kwakukulu. Anthu omwe ali olemetsa amakhala ovuta kupeza ntchito yabwino komanso yabwino (kampani yomwe imasamalira fano lake idzagwiritsa ntchito thupi la masewera). Anthu omwe ali ndi vuto lenileni la kukhala olemera kwambiri (ndimatsindika - zenizeni, osati zongogwiritsidwa ntchito) ndi zovuta kukonza moyo waumwini, kupeza munthu wokondedwa, kuyamba chibwenzi, kukhala wachikondi ndi zina zotero. Chifukwa cha kudzidalira kumeneku, munthu amayamba kudya kwambiri kuti amve kupwetekedwa mtima, kulandira zokhutira ndi chakudya, kuchokera ku moyo. Kuonjezera apo, kunenepa kwambiri kungakhale ndi munthu komanso zotsatira zake "zachuma". Ku Ulaya ndi ku United States, pafupifupi 15 peresenti ya bajeti ya boma imaperekedwa pachaka kuti athetse kunenepa kwambiri. Ngati munthuyu asankha kulemera kwake, ndalama zake zidzakhalanso zokwanira (ma consultation, madokotala, mapulogalamu olemera, mankhwala, chakudya chopatsa thanzi (zimakhala zambiri), zovala zatsopano ndi zina zambiri.
Vuto la kunenepa kwambiri ndilo limodzi mwa mavuto akuluakulu a anthu, omwe ayenera kutsutsana mwachindunji. Choposa zonse - musalole. Ndikufuna kutsindika kuti nkofunika kumenyana molondola ndi kunenepa kwambiri (pafupipafupi 20, 50, 100 kilograms) ndipo osati ndi mapaundi owonjezera amene amakupatsani zokometsera zokongola. Kodi ndiyenera kulemera? Njira zabwino zothetsera kulemera kwa thupi - tidzakambirana pambuyo pake. Pakali pano, tiyeni tiwone zomwe muli nazo? Kunenepa kwambiri kapena mapaundi angapo owonjezera?
Chowonadi ndi chakuti kwa munthu aliyense ali ndi chiwerengero choyenera, chomwe chimatsimikiziridwa malinga ndi msinkhu wake, kugonana, mafupa, matenda ndi zina zambiri. Ndipotu, mukhoza kukhala ochepa komanso oyenera, okonzekera masewera komanso okonzekera bwino, koma sagwirizana ndi kukongola kokongola kwambiri. Musaiwale kuti mawonekedwe onse ndi momwe ena amavomerezera alibe mphamvu yotsiriza monga zizindikiro, chikopa cha khungu, zovala, kudzidalira. Posachedwapa, pali zakudya zambiri zowonongeka, zomwe zimalonjeza mpumulo watsopano pamapirundi owonjezera, zakudya zowonjezera zomwe zimapangitsa kuti mukhale ndi moyo wosatha, mankhwala osokoneza bongo komanso ozizwitsa omwe angakusandutseni kukhala okongola usiku umodzi wokha. Kuchokera pa izi zonse, akatswiri odziwa zamagetsi ndi madokotala amakhala ndi tsitsi pamutu pawo. Choopsa kwambiri n'chakuti ambiri mwa amayi athu amathamanga ku chipatsocho monga udzu wopulumutsa, kukhulupirira kuti kuwathandiza kuchotsa makola odana mosavuta. Choncho kumbukirani kuti makapulisi amatsenga ndi othandiza, mapiritsi achinsinsi osadziwika bwino, njira zowonongeka ndi zina zotero - zonsezi ndizo zongopeka chabe zomwe zimafuna kupeza ndalama pa zofooka zathu, pa chikhulupiriro chathu. Pakalipano, kudziyesera nokha, mukhoza kupeza mavuto aakulu. Makilogalamu onse otayika posachedwa kubwerera, ndi kuchuluka kwa kuchuluka.
Pofuna kukongola kofulumira, timaiwala kuti pali njira zowonetsera komanso zothandiza kuthetsa mapaundi owonjezera, zomwe sizidzakuthandizani kuchotsa zowonongeka m'mimba mwako, komanso kutipatsa ife thanzi, thanzi labwino ndi maganizo. Njira zamakono zochepetsera thupi zimaphatikizapo zozizwitsa zakuthupi (zovuta kapena zovulaza, zomwe zimapangidwa kuti zikhale ndi thupi loyenera), zakudya zoyenera, masewera olimbitsa thupi, nthawi zina, kukonzekera mankhwala, psychotrenenges, thandizo la opaleshoni (liposuction, m'mimba bandage). Komabe, tiyenera kudziwa kuti ndi kovuta kuti munthu athetse kunenepa kwambiri. Ndi bwino kulankhulana ndi katswiri wamaphunziro a zakufa zakufa omwe angakuthandizeni pa njira yovuta kupeza chiwerengero chanu "chabwino". Kodi ndiyenera kulemera? Inde, ngati muli ndi mavuto enieni ndi kukhala olemera kwambiri. Timadutsa ku gawo lotsatira la funso: Njira zabwino zowononga kulemera kwa thupi.
Ziri zachilendo kuti m'nyengo yozizira timadya zambiri. Thupi lathu limafuna mphamvu zowonjezera kuti tiwotcheke thupi lathu, kuti tikhale otanganidwa komanso omvera. Chifukwa chakuti timadya kwambiri, timakhala ndi moyo wosachepera kwambiri m'nyengo yozizira, timadzipereka ndi maswiti ndi zakudya zokoma panthawi ya maholide, zomwe zimawatsogolera kuti mukumapeto kwa nyengo timakhala ndi mantha kuti sitingagwirizane ndi kavalidwe kathu kavalidwe ndi kavalidwe kathu. Ndikufuna kudziwa kuti m'nyengo yozizira, monga "chirichonse, kuyambira mawa sindidya" sizigwira ntchito. Pazifukwa zina. Zotsatira zake, m'miyezi yozizira, thupi lathu limatenga mapaundi owonjezera, limataya mawonekedwe ake, mnyamatayo akuyamba kufotokozera, kuthamangira kwabwino, ndi dzanja lifika pa firiji. Imani! Lekani kudzudzula nokha chifukwa cha pie ndi maswiti. Inde, idya, koma inali yokoma kwa inu, ndipo tsopano ndi nthawi yogwira ntchito yanu, ngati mukufuna kuti mukhale ochepa komanso okongola. Choncho, malangizo oyambirira omwe amapezeka m'gulu la njira zabwino kwambiri zochepetsera thupi, makamaka m'nyengo yozizira, amveka ngati izi: kudya zakudya zing'onozing'ono, koma nthawi zambiri. Mukhoza kudya maola atatu, koma pang'ono. Kotero simudzakhala ndikumva kuti mukusowa njala, simudzadya zambiri kuposa momwe mukufunira, mutenga zinthu zonse zofunika ndi mavitamini kuti muzigwira ntchito ya thupi lanu.
Kumbukirani lamulo limodzi la golidi: payenera kukhala kadzutsa. Ziyenera kukhala mbale yotentha ndipo ziyenera kukhala zowirira. Kumbukirani kuti kadzutsa ndi chakudya chofunikira kwambiri tsiku lonse. Mukhoza kudya nthawi yotsatira mu maola atatu. Chakudya cham'mawa chachiwiri ndi choyenera kwa saladi kapena masamba obiriwira. Apanso, popanda kutengeka, musadye mapaundi a zipatso ndi mapeni ndi saladi. Musafulumire, chifukwa mu maola atatu mumayimba kachiwiri, kapena mmalo mwadya chakudya chamasana. Koma, muyenera kukhala ndi chakudya chambiri mukakhala ndi njala. Idyani chakudya chopatsa thanzi, kuti kenako musakhale ndi chilakolako chokhala ndi chotukuka kapena kumwa ola lokoma ndi biscuit. Mwa njira, choyipa kwambiri pa chiwerengero chathu chiri ndi zopanda chakudya, mwakuti timagwira ntchentche, kutafuna ndi kutafuna. Yambani kudziletsa nokha ku zakudya zopanda chofufumitsa ndi mitundu yonse ya chips, cookies ndi zina. Kwa zakumwa za m'mawa, mungathe kumwa kapu ya kefir kapena kudya chipatso kachiwiri. Malinga ndi zakudya zake, chotukuka chiyenera kukhala ngati chakudya cham'mawa. Kudya, mungadye nyama kapena nsomba ndi saladi. Zabwino kwambiri ngati mukuimba pasanathe maola 8. Izi zidzalola kuti m'mimba mwanu mudye chakudya musanadye chakudya chachiwiri. Inde, inde. Chakudya chamadzulo chimatha kukhala ndi kapu ya yogamu kapena mkaka wambiri. Chowonadi ndi chakuti ichi ndi chipangizo cha maganizo. Kodi chakudya ndi chiyani? Izi ndi pamene pambuyo pa 6 koloko madzulo pa firiji cholopa chikulemera ndi kutseguka chimatanthauza kulakalaka. Kuti izi zisadzachitike, kotero kuti musakhale ndi njala komanso maganizo omwe mukuwonera zakudya, ndikofunika kuti mupeze chakudya chochepa musanakagone. Kuonjezera apo, kefir ili ndi phindu pang'onopang'ono. Ndipo izi zimakhala zochepa.
Mfundo yotsatira yofunika kwambiri pa kuwonongeka kwa kulemera kwanu ndi momwe mungachepetsere njala yanu. Pali njira zomwe mungathe kuchepetsa kuchuluka kwa chakudya chodyedwa. Chabwino, ndiye. Choyamba, onjezerani zakudya zanu zomwe zimadya kwambiri (mbeu, zipatso ndi ndiwo zamasamba). Chifukwa chakuti chiwopsezo m'mimba mwathu chimakula, chimatha kukhala ndi thupi lonse. Kuonjezera apo, mankhwalawa ali ndi mavitamini, ali ndi makilogalamu ochepa. Kuti muchepetse kulemera, muyenera kuthetsa mowa. Kuwonjezera pa zotsatira zake zovulaza thupi lonse, mowa ndi calorie kwambiri ndipo umayipitsa thupi lonse lathunthu. Idyani pang'ono mchere, zonunkhira. Poyamba, mungaganize kuti chakudyacho n'chosavuta, koma kenako mudzayamba kumva kukoma kwa chakudya, osati nyengo ndi zonunkhira, ndipo simudzafuna kudya monga kale. Pambuyo pake, mankhwala ambiri ali kale chokoma mwa iwo eni, ndipo kugwiritsa ntchito zowonjezera zowonjezera nthawi zambiri kumasokoneza kukoma kwenikweni kwa mankhwala. Mobwerezabwereza ndikubwereza kuti muyenera kuchotsa pa zakudya za vinyo wosasa, kirimu wowawasa, ketchup, mayonesi ndi mpiru.
Yambani kudya mwatcheru, nthawi zina, kamodzi pa sabata kukonza chakudya, pamene tsiku limodzi mungadye chinthu chimodzi chokha. Inde, musadye mbatata ndi kabichi kwa masabata, koma chosavuta kuti timadye, thupi limatulutsa zakudya ndi mchere popanda kubisa matumbo. Ndikutsimikiza kuti chinthu chachikulu chomwe mukuchita ndikutaya thupi - kukhumba kwanu ndi kusunga malamulo osavuta. Bwino ndi chiwerengero chabwino!