Ndalama zoterezi zimagwiritsidwa ntchito katatu patsiku, kusununkhira kuchokera pachifuwa kupita kuchimake. Komanso mukhoza kuwonjezera mafuta a maolivi ndikuwonjezera vitamini A ndi E. Kumeneko mungagule mavitamini awa mu pharmacy. Gwiritsani ntchito phula kuti muchotse khungu la chifuwa chanu. Kunyada kwa mkazi aliyense amawoneka kuti ali ndi mawere okongola. Ngati simunakwanitse zaka 30, yesani m'mawa ndi madzulo, pa khungu lodzola khungu kapena kugwiritsa ntchito thupi lopaka.
Njira yofunika kwambiri ndikuyang'ana. Njira iyi mungachite kunyumba. Sankhani khungu lanu la khungu, modzichepetsa bwino. Mukasamba kapena kusamba, muzitsulo zozungulira zimasakaniza khungu.
Ndipo musaiwale za zakudya zamatchi, chifukwa khungu la m'mawere, limasamaliranso, ngati khungu la nkhope. Zidzathandiza kusunga khungu ndi kutanuka.
Poonetsetsa kuti mabere anu akhale okongola, timakupatsani mitundu itatu ya mazochita kuti mukhale osasunthika pachifuwa.
1. Pazochita izi, mufunikira kuthandizira. Imani mwakachetechete ndikufalikira miyendo yanu m'kati mwa mapewa anu. Kokani wogulitsa pa mapewa anu, ndipo zida zanu zizikhala pa chifuwa. Zitsulo ndi mapewa, ziyenera kupanga mbali yoyenera. Musati mukhalitse zidutswa zanu ku thunthu, tengani manja anu kumbali, ndiye mubweretseni iwo. Bwerezani ntchitoyi nthawi zambiri.
2. Kusokoneza. Bwerani ndi mawondo anu ndi kudalira manja anu pansi. Pewani mpaka chifuwa chanu chigwire pansi. Muzichita masewera olimbitsa thupi mofulumira. Bwerezani ntchitoyi 6 mpaka 10.
3. Kuti ukhale wangwiro wa mabere ako okongola, timapereka zochitika zina. Ikani phazi lanu phazi limodzi. Finyani manja anu mulowe, pachifuwa. Tengani mpweya wakuya ndikugwirana manja anu kwa mphindi zisanu. Pogwiritsa ntchitoyi, muyenera kugwiritsira ntchito mphamvu zambiri. Mukatha kutulutsa ndi kuika manja anu pazinthu zisanu ndi zisanu. Yesetsani kuchita mobwerezabwereza nthawi khumi. Kuti zitheke bwino, ntchitoyi imakhala bwino tsiku lililonse.
Mafupa anu amakhalabe olimba kwambiri, musagwedezeke! Zidzakhalanso zothandiza, kamodzi, kupita ku dziwe.
M'nkhaniyi, tinakuuzani momwe mungasunge mabere okongola ndikukupatsani machitidwe apadera pachifuwa.