Nthawi zambiri mumakumana ndi mkazi yemwe angakhutire ndi kulemera kwake: wina amawoneka woonda kwambiri, winayo ndi wodzaza kwambiri, ndipo vuto la kulemera kwakukulu kumatuluka nthawi zambiri. Chimodzi mwa izi ndi chifukwa cha moyo wamakono "wokhala pansi", mbali imodzi - kusowa kwa nthawi yamaufulu pa masewera. Mutu wa nkhani yathu lero ndi "kulimbana ndi kunenepa kwa amayi."
Komabe, simukufunikira kuthana ndi vutoli mopepuka. Kulemera kwakukulu kumakhala koopsa kwambiri osati kukongola kokha, komanso ku thanzi, chifukwa kulemera kwakukulu kumapangitsa kuti thupi lifooke, liziyenda matenda osiyanasiyana, limachepetsa chitetezo, limakhudza kwambiri zotengerazo, komanso kuphatikizapo izi - ndizo zimayambitsa mavuto, omwe amatulutsa mavuto. Dokotala aliyense anganene kuti muyenera kuchotsa kulemera kwakukulu. Komabe, m'thupi, munthu aliyense amakhala ndi mafuta enaake, omwe amachita ntchito zofunika kwambiri. Choyamba, mafuta ndi mbali ya mitsempha yambiri yamagazi, fupa la mafupa ndi zina (izi ndizo zotchedwa mafuta ozungulira). Chachiwiri, mafuta ndi gwero la mphamvu. Izi zikuphatikizapo mafuta osungira - zomwe thupi limagulitsa "basi ngati". Akazi amasunga mafuta kuposa amuna, pafupifupi 3%. Kusungirako mafuta ndi "kopindulitsa" kwa thupi, chifukwa cha ichi, munthu akhoza kulandira mphamvu kwa nthawi ndithu.
Inde, kuderera kwambiri ndi kunenepa kwambiri kumakhudza thupi. Pachifukwa chomaliza, ngozi ili motere: Poyambirira, mafuta amaikidwa pamimba, m'chiuno, ndi zina zotero, kenako amayamba kuwonjezera mafuta, omwe ali pafupi ndi ziwalo za mkati. M'dziko lachilendo, limateteza ziwalo za poizoni, zimakhala ndi mphamvu zamadzimadzi, ndi zina zotero. Koma ndi kuwonjezeka kwake, ntchitoyi ikuphwanyidwa, komanso ziwalo za mkati zimaopsezedwa. Chifukwa cha kuchuluka kwa katundu, mtima ndi mitsempha imamva zowawa, dyspnea imawoneka, kuwonjezeka kwa phokoso, kupanikizika kungawonjezere; kusagwira bwino ntchito m'mimba ndi m'matumbo; kutsutsana kwakukulu kwa chiwalo cha matenda kumachepa. Malinga ndi deta ya zachipatala, anthu odzaza ndi odwala kaŵirikaŵiri amafa ndi matenda a mtima, ndipo katatu kangapo ngati stroke.
M'kupita kwa nthawi, pamene kulemera kwakukulu kumakhala kunenepa kwambiri, pangakhale phokoso, kupweteka mutu, kugona, kuchepa kwachangu, ndi kuwonongeka kwa maganizo.
Ngati mkazi samatsatira chakudya chake, amatsogolera moyo wachete, mavuto olemera kwambiri sangakulepheretseni kuyembekezera. Pambuyo pa zaka 25, ntchito yamagetsi imachepetsa pafupifupi 7% pa zaka 10, ndipo monga lamulo, kulemera kwakukulu kwa akazi kumawoneka kuti ndi zaka 35-40. Kuonjezera apo, pa nthawi ino amayi akugwira nawo ntchito zapakhomo, ana, ndipo alibe nthawi ya masewera, ndipo ena ambiri amakhulupirira kuti nthawi ya maphunziro ndi zakuthupi zatha. Ndipotu, pa msinkhu uliwonse muyenera kupeza nthawi yoti muzichita nokha, maonekedwe anu ndi thanzi lanu.
Kodi mungatani kuti muthetse vuto la kunenepa kwambiri?
Choyamba chofunikira ndi chakudya choyenera komanso chakudya choyenera. Muyenera kudya kadzutsa, koma chakudya chamadzulo chikhale chowala, maola 2-3 asanagone. Ndikofunika kuchepetsa kugwiritsidwa ntchito kwa ufa, koma masamba ndi zipatso ndi bwino kudya kwambiri. Izi sizidzakuthandizani kuchepetsa kulemera, komanso zidzakhudzanso thanzi labwino ndi kusintha maonekedwe.
Chikhalidwe chachiwiri kuti chiwonedwe ndi kuchita masewera olimbitsa thupi nthawi zonse. Mukhoza kuphunzira panyumba, mukhoza kupita ku masewera olimbitsa thupi, kuvina, padziwe - pakali pano aliyense angasankhe yekha njira yabwino. Kuchita masewera olimbitsa thupi kumayambitsa kagayidwe kake, kumawonjezera njira zowonjezera thupi, zomwe zimathandizanso kuchepetsa mafuta. Kuonjezera apo, panthawi yophunzitsidwa minofu imalimbikitsidwa, chiwerengero chimakhala choyenera.
Tsopano mukhoza kupeza zovuta zambiri zolimbitsa thupi zolimbitsa thupi. M'munsimu muli mmodzi wa iwo. Zitha kuchitidwa kunyumba kapena panthawi yopuma masana kuntchito. Palibe zida zapadera zomwe zimafunikira - mpando wamba wamba.
Kuchita masewera olimbitsa thupi.
Kuyenda pafupipafupi - masekondi 35, kuthamanga - masekondi 35, kuthamanga - masekondi 60., Kusintha pang'ono kumayenda pang'ono - masekondi 40.
Kuchita masewera a miyendo ndi mabowo (iwe udzafunikira mpando).
Pang'onopang'ono khalani pa mpando ndipo mwamsanga muzuke - 14-16 nthawi.
Imani moyang'anizana ndi mpando, gwirani kumbuyo. Ikani phazi lanu pampando, imani pa mpando - maulendo 7-8 ndi phazi lililonse.
Ikani mpando wokhala ndi mpando wochokera kwa inu nokha, gwirani kumbuyo kwanu, kwerani pazwanya zanu, ndiyeno masewera 18-20.
Zochita za minofu ya manja.
Ikani mipando ikuluikulu pamtunda wa paphewa ndipo mipando ikuyang'anizana. Kukwapula manja anu pa mipando, kupanikizika - nthawi 6-8.
Pita kutali kumbuyo kwa mpando. Kumbatirani nsana wanu molunjika ndikuyika mikono yanu molunjika kumbuyo kwa mpando, kuyenderera patsogolo ndi pansi, masika - nthawi 18-20.
Zochita za minofu ya kumbuyo ndi ofalitsa.
Khalani pa mpando, osati kutsamira kumbuyo kwake. Pewani msana wanu molunjika, manja anu m'chiuno mwanu. Onetsetsani kutsogolo ndikugwiritsira ntchito masokosi azingano 12-14.
Lembani mimba yanu pampando, sungani miyendo yanu molunjika, manja anu m'chiuno mwanu. Lembani ndi kubwerera ku malo oyamba - nthawi 8-12.
Imani bwino, gwirani mwendo wakumanja, mutembenuzire kutembenukira kwa thupi kudzanja lamanja, ndikutsamira pang'ono, ndi mbali ya kumanzere kukhudza bondo lakumanja. Kenaka bwerezani chirichonse kumbali ina. Kusinthasintha kumapangika kasanu ndi kawiri kumbali iliyonse.
Khala pamphepete mwa mpando, miyendo yolunjika inafalikirana, manja kumbuyo kwa mutu. Pangani ziwalo zozungulira ndi thupi - maulendo 8 kuchokera kumanzere kupita kumanja, ndiye nthawi 8 mosiyana.
Mudzapeza zotsatira zabwino ngati muwonjezera pa masewero olimbitsa thupiwa, muziyenda, muzichita maseŵera amodzi (skis, skates, bicycle, skate roller, etc.). Sizovuta kuyamba kuyamba kulimbana ndi kulemera kwakukulu, umafuna kudziletsa ndi chipiriro, koma ndizofunikira, ndipo iwe mwini sudzazindikira m'mene mungayanjane ndikuyamba kusangalala nazo. Chinthu chachikulu sikuti ukhale wodzaza ndi thupi, kuyamba kugwira ntchito m'thupi mwamsanga, kufikira usanakhale wonenepa kwambiri ndipo sunayanjanenso nawo. Onetsetsani kulemera kwanu, kuchita masewera olimbitsa thupi nthawi zonse, kuphatikizapo achibale anu ndi abwenzi, kuyang'ana zakudya zoyenera, kukhala ndi makhalidwe abwino. Mphotho ya izi idzakhala chiwonetsero chokongola, thanzi labwino ndi kawiri kawiri kuzitamandira kuchokera kwa anzanu ndi alendo. tsopano mukudziwa kuti kulimbana ndi kunenepa kwambiri kwa amayi - simungakhale ndi vuto!