Zinsinsi izi ndi zophweka:
Kugona kwabwino usiku.
Kutalika kwa kugona kumafunika maola 8. Ngati mkazi samagona, zidzasokonekera ndi kudwala, kuoneka kosaoneka bwino, makwinya osafuna, matumba pansi pa maso, ndipo mu mkhalidwe umenewu, ngakhale pothandizidwa ndi zodzoladzola zamtengo wapatali sungakhoze kuoneka wokongola.
Ndikofunika kusunga malamulo a kugona tulo koyenera:
- gwiritsani ntchito mtsuko wabwino ndi mateti;
- musanagone musasowe kumwa madzi ambiri, musadye;
- bwino kutsegula chipinda musanagone :;
- mugone usanafike pakati pausiku.
Zakudya zabwino.
Zakudya zabwino, zopatsa thanzi zomwe zili ndi mchere komanso mavitamini ndi zabwino kwa thupi. Choncho, popanda zakudya zoyenera, n'kosatheka kukhala ndi misomali ndi tsitsi, utoto wathanzi, chiwerengero chabwino. Ngati mutasankha kukhala ochepa komanso okongola muyenera kusiya zakumwa zamchere, kuchokera ku mchere, kusuta ndi mafuta. Kudalira zakudya zatsopano zomwe zili ndi zakudya zowonjezera, ndiye zotsatira zake sizidzatenga nthawi yaitali kuti zidikire.
Lowani masewera .
Ndikofunika kudziwa kuti kuyenda ndi moyo. Ngati mukufuna kukhala okongola, muyenera kulembera ku masewera olimbitsa thupi, kupita ku gulu lovina, kuumba kapena kuthamanga kwa ndege, kapena kupanga jogula m'mawa. Zidzatenga mphindi 30 patsiku, chifukwa chochita masewera olimbitsa thupi, padzakhala kulipira kwa mphamvu tsiku lonse, mphamvu ya minofu, kumverera kwa kuunika m'thupi, chifaniziro chokongola.
Kukana zizoloŵezi zoipa.
Chizindikiro ndi mowa zimakhudza kwambiri ntchito za ziwalo, komanso misomali, tsitsi ndi khungu. Ngati mtsikanayo akudabwa ndi momwe angakhalire wokongola, muyenera kusiya makhalidwe oipa. Sungakhoze kuonedwa kuti ndi wokongola, msungwana amene ali ndi fungo losasangalatsa pakamwa pake, mawu omveka, mano okhudza chikasu, tsitsi lophwanyika, khungu louma ndi lakuda? Sizingatchedwe kukongola, mkazi ali ndi ndudu komanso botolo la mowa.
Gwiritsani ntchito nkhope yoyenera ndi thupi .
Muyenera kugwiritsa ntchito mankhwala omwe ali oyenera tsitsi lanu ndi mtundu wa khungu, zaka. Musataye maphikidwe a anthu. Ngati n'kotheka, pita ku masewera, mankhwala ochizira, ma salons okongola.
Ndondomeko yake mu zovala .
Ndizosatheka kuti mukhale ndi mafashoni, ndizomwe simukuyembekezera. Ndi bwino kupanga mawonekedwe anu pamabotolo kuti mubise zolakwika za chiwerengero ndikugogomeza ulemu. Kuwonetsa kukoma, kotero kuti kalembedweyo inali yeniyeni, musagule zinthu pamsika, koma mugwiritseni ntchito pa workshop. Zidzakhala bwino ngati mutagula kapena kusamba. Onjezerani izi kuganiza pang'ono ndiyeno funso la momwe mungakhalire wokongola lidzatha.
Makhalidwe abwino pa moyo .
Simungatchule munthu woipa amene amakonda moyo, amapereka chikondi chimenechi kwa anthu onse. Kungokhalira kumwetulira kwambiri kuzungulira dziko lonse lapansi, anthu wamba, odziwa bwino ndi abwenzi ndikusangalala ndi moyo, osadzikweza m'maso mwanu, kuseka kokondweretsa, chithunzithunzi cha kumwetulira chidzakukongoletsani pamaso pa anthu ena.
Kukonda nokha .
Choyamba, muyenera kuzindikira kuti ndinu wokongola. Mavuto ngati awa: "Kuponderezana", kusatetezeka, kusadzikonda okha, sikulola mkazi kukwaniritsa zotsatira zake. Yambani msana wanu, kwezani chinsalu chanu, mutsimikizire, ndipo nthawi zonse mumachoka kwanu. Izi zidzakuthandizira kudzidzimitsa nokha komanso kudziphunzitsa. Dzidzimve wekha wokongola, ndiyeno anthu ena adzawona kukongola kwako, chifukwa kukongola kumachokera mkati.
Kodi mungakhale ochepa motani?
1. Zizindikiro .
Masana, idyani zakudya zomwe zili ndi fiber, monga mkate wa tirigu, masamba ndi zipatso ndi peel, masamba. Komanso kabichi, prunes, mtedza, mbewu, zipatso, nyemba. Chifukwa cha kusungunuka kwa mitsempha bwino chimbudzi, amatsuka thupi. Cholesterol imatulutsidwa, koma muyenera kudziŵa kuchuluka kwake, kapena kudya mopitirira muyeso kudzapangitsa kulemera.
2. Madzi .
Musanadye, imwani magalasi awiri a madzi. Madziwo amakhala ndi mau ena m'mimba, ndiyeno mudzadya pang'ono. Njala imachitika patatha maola anayi mutatha kudya. Nthawi zina timasokoneza ludzu ndi njala, timatha kumva ludzu, koma timaganiza kuti tili ndi njala. Ndipo timatumizanso sangweji m'kamwa mwathu, mmalo mwa madzi, kenako tipewe kulemera.
3. Chokoleti chowawa .
Idyani magawo awiri a chokoleti musanadye. Mukatha chokoleti mudzadya kadongosolo kakang'ono. Kuwonjezera apo, chifukwa cha hormone yachisangalalo (serotonin), munthu akamadya chokoleti, amachepetsa nkhawa, amakula bwino, amachepetsa mtima.
4. Kuchita masewera olimbitsa thupi.
Pamene pali chilakolako chodya chinachake, muyenera kupita ku masewera. Zidzakhala zokwanira, mphindi khumi zokha kuti mupereke zochitika za thupi.
5. zonunkhira ndi zonunkhira.
Mpaka pano, akatswiri akutsutsana ngati akuwonjezera zonunkhira ndi zonunkhira, kapena amathandizira kulemera. Sitikulimbikitsanso mwachindunji kulemera kwa thupi, koma ngati mutasintha mafuta omwe mumakonda kwambiri kirimu, batala kapena mayonesi ndi zakudya ndi zonunkhira pamene mukuphika, izi zikhala ndi zotsatira zabwino pa chiwerengero chanu ndi thanzi lanu.
6. Mafuta ofunikira.
Ngati mukufuna kuchepetsa chilakolako chanu, mukamadya, muyenera kumvetsera mafuta oyenera a timbewu ndi timatabwa ta basil. Zimathandizira kuti thupi likhale lofulumira komanso limachenjeza kuti asamadye mopitirira muyeso. Ndipo okonda kudya pambuyo pausiku, pamene muli ndi njala pa nthawi ino, muyenera kusamba, momwe mungawonjezere mafuta a thyme, anise kapena masewera. Kenako mimba idzakhala yosasunthika, ndipo firiji idzakhalabe yodzaza.
7. Zakudya zakuda.
Chakudya chilichonse chimayambira ndi zobiriwira - ndi masamba kapena saladi. Chakudya chidzapindula bwino, ndipo satiety chidzachitika mofulumira.
8. Kuyeretsa mano .
Ngati mutambasula mano anu mwamsanga mukatha kudya, mudzakhala ndi chidziwitso chodziwitsa kuti lero ndi chakudya chomaliza ndipo simungathe kudya chakudya chokoma usiku.
Pomalizira, muyenera kunena, kugwiritsa ntchito maphikidwe ambiri kuti akhale okongola komanso ochepa, mukhoza kusintha maonekedwe anu ndi chiwerengero chanu.