Poyamba, anayamikira pyschki. Ndipo tsopano choyenera ndi msungwana wowonekera. Zovala zofiira, miyendo yaitali, kudzikongoletsa. Izi ndi zizindikiro zazikulu za msungwana wokongola. Nanga bwanji za iwo omwe satsatira malamulo ovomerezeka a kukongola? Mungathe kudziuza nokha ndi dziko lonse lapansi: Ndine chomwe ndili. Ndipo mukhoza kuyamba kudzigwira nokha. Kuchita masewera olimbitsa thupi ndi zakudya - ndipo inu muli pafupi ndi zoyenera. Inde. Ndizovuta. Koma palibe amene adalonjeza mawu amatsenga kapena mphindi, zomwe mu miniti zidzapangitsa mtsikana kulemera makilogalamu 100 mu kakang'ono kakang'ono. Kuti mupeze thupi laling'ono muyenera kugwira ntchito mwakhama. Palibe piritsi yomwe ingakuchitireni. Tsopano amalankhula zambiri zokhudza mapiritsi kuti azitha kuchepa. Amangotulutsa madzi owonjezera kuchokera mu thupi, ndipo mafuta omwe amakhalapo amakhalabe m'malo. Chinthu chokha chomwe chingakuthandizeni ndizochita masewera olimbitsa thupi komanso zakudya za chiuno chochepa. Choyamba, tiyeni tiwone zochitika zomwe zingathandize kuthandizira, ndikupitiriza kudya.
Tikuyenda molunjika. Tili ndi miyendo m'kati mwa mapewa. Timapanga mtunda wa thupi kupita kumanzere, ndikupita kumanja. Ife tikubwerera ku malo oyamba. Mukhoza kupondereza ntchitoyi. Mankhwalawa amathandiza kuti ntchitoyi ikhale yogwira mtima kwambiri.
Tsopano tiyeni tipite ku zochitika zotsatirazi. Tikuyenda molunjika. Timaika mapazi athu pambali pa mapewa. Manja amatambasula mosiyana. Chotsani thupi lanu kumanja ndi kumanzere. Bwerezani zochitikazo nthawi zosachepera 15.
Phunziro lotsatira, muyenera kugona pansi. Ikani mapazi anu mofanana wina ndi mzake, ndipo ikani manja anu kumbuyo kwanu. Kwezani miyendo yanu kuti asapange madigiri makumi asanu ndi atatu ndi thupi.
Mitunda ina yomwe imapita kumanja ndi kumanzere, yosagwidwa ndi kutsogolo patsogolo, imapereka zotsatira zabwino kwambiri zolimbitsa minofu yotsatira.
Kupanga chiuno ndi mimba, komanso kupopera minofu ya ntchafu, ntchito yotsatirayi ndi yothandiza. Ndikoyenera kugwadira ndi kutembenuza matanthwe kumanja ndi kumanzere mmodzi ndi mmodzi. Kupatsa tempo, mukhoza kugwiritsa ntchito nyimbo. Kuti mutenge zosangalatsa mungakhale ochepa chabe. Imani bwino, ikani mapazi anu pachiyambi. Kuti mutseke mmodzi ndi mmodzi kumanja, ndiye kumanzere kumanzere. Tsopano muyenera kugona pansi. Tambasulani dzanja lanu ndi mapazi. Tsopano yesetsani kuyesetsa ndi manja anu ku mapazi anu. Ichi ndi chimodzi mwa machitidwe abwino kwambiri. Koma muyenera kuchita izi kasanu ndi kawiri pa nthawi.
Ndipo zochitika zolemekezeka kwambiri ndi "mlatho". Amalimbitsa minofu ndi m'chiuno. Koma simungathe kuchita mwadzidzidzi. Izi zimadzaza ndi mitsempha ya minofu. Ndipo ichi sichiri chosangalatsa kwambiri. Ndipo mudzayenera kusiya masewera olimbitsa thupi masiku angapo. Choncho, zonsezi zimapanga pang'onopang'ono, popanda kubvunda. Pano pali masewero olimbitsa thupi omwe adzakuthandizani kutsindika mzere wa m'chiuno. Kumbukirani kuti mulimonsemo chinthu chachikulu ndizokhazikika. Kuthamanga kulikonse kwa thupi, kuchita masewera olimbitsa thupi, kubwereza tsiku ndi tsiku, kudzabweretsa zotsatira zomveka mwezi.
Ndipo tsopano ndi nthawi yolankhulirana ndi zina zomwe zingakuthandizeni kupeza maloto. Kudya pa chiuno chochepa - ichi si chinthu chotsiriza chomwe chingakuthandizeni pokwaniritsa cholinga ichi. Tsopano pali zakudya zabwino kwambiri. Pali mafuta ochepa, mapuloteni, chitsanzo, zakudya zochepa. Pali mitundu yosiyanasiyana ya mono-zakudya. Mukhoza kusankha chilichonse. Koma ndi bwino kufunsa dokotala. Ndi yekhayo amene amadziwa za thanzi lanu. Zakudya za mono zili zoyenera kuponya mapaundi angapo owonjezera. Iwonso amaletsa thupi kuti likhale ndi zakudya zopatsa thanzi. Choncho, nthawi yayitali mono-zakudya zimayambitsa kwambiri avitaminosis. Zakudya zamapuloteni zili zoyenera kwa othamanga ndi omwe akufuna kupeza minofu. Zakudya zolimbitsa thupi ndizovuta kwambiri.
Kusunga kwa zakudya zoterozo kumabweretsa zovuta m'thupi, kuoneka kwa zovuta zosiyanasiyana. Njira yabwino ndiyo zakudya zochepa. Amakulolani kuti mudye zakudya zonse, koma panthawi imodzimodziyo muziyang'ana calorie zakudya zomwe mumadya. Izi zidzalimbitsa zotsatira zomwe zimapezeka kuchokera ku zochitikazo. Zakudyazo ziyenera kukhala zomveka, popanda zoletsedwa. Koma inu mukhoza kupanga chakudya chanu. Mudzadya basi malinga ndi malamulo a zakudya zomveka bwino. Zokwanira kupeŵa ku zakudya zosiyanasiyana zovulaza. Tiyenera kusiya maswiti, shuga, ndi mkate. Ngati tikufuna kuti tipeze munthu wamkulu. Ndi bwino kudya masamba ndi zipatso zambiri. Koma chipatsocho ndi bwino kusankha osatulutsidwa. Ali ndi shuga pang'ono. Kuonjezera apo, mukuyenera kudya fiber kuti mupewe mavuto ndi chimbudzi.
Mu zakudya zonse, musaiwale za madzi. Chifukwa cha kuchepa kwa madzi, matenda amayamba. Ziwalo zovuta za mkati zimagwira ntchito bwino. Kuwonongeka kwa thupi lonse ndi slags kumayambira. Kugwiritsa ntchito madzi okwanira 2 malita tsiku lililonse kumathandiza kuchepetsa kulemera kwa kilogalamuyi mofulumira. Amapereka maselo okwanira ndi zinthu zothandiza. Zakumwa zofiira ziyenera kupeŵa. Amathetsa ludzu lawo poipa ndikupweteka.
Mulimonsemo, muyenera kukumbukira choonadi chosavuta - simungathe kugula thanzi la ndalama. Choncho, kuchita masewera olimbitsa thupi ndi zakudya za m'chiuno chochepa chiyenera kusakanizidwa ndi nzeru. Musayese kuti mupeze zotsatira zowonjezera. Kuchepetsa kuchepa kwa thupi kumabweretsa kusintha kwathunthu kwa thupi. Ndipo chiwerengero chabwino kwambiri chidzakondweretsa iwe kwa zaka zambiri.