Ndiye mumasintha bwanji mawonekedwe a nkhope?
Kawirikawiri, pamene palibe mafuta owonjezera pa nkhope, mwachitsanzo, ngati chinsalu chachiwiri chotsitsa kapena masaya achimbuzi, ndiye kuti ngakhale mafuta ochulukirapo omwe amapezeka pamalowa nthawi zambiri amawoneka osadziwika. Ndi chifukwa chake amayi amafuna kulemera kwa nkhope. Zifukwa zomwe zimayambitsa mafuta pamaso, kapena kupweteka kwake, zimakhala zolemera thupi, kapena kulemera kwake, komanso kufooka kwa minofu ndi nkhope.
Pano, mfundo zomwezi zingathe kufikidwanso ngati kuwonongeka kwa thupi.
1. Timagwirizana ndi zakudya zomwe taphunzira, pang'onopang'ono timapanga zochitika zathunthu, komanso timapereka minofu yambiri kumaso ndi masewera olimbitsa thupi.
2. Timayesedwa kuti tigone pa mtolo wotsika, ndipo ndibwino kuika pansi pa mutu wa ana a zidutswa zojambula pansi pamutu kwa usiku. Nthawi zonse timayesetsa kuti tisamayende bwino, musagwedeze msana.
3. Pafupifupi zakudya zamtundu ndi nsomba, nyama, nsomba, mabokosi, bokosi, bokosi, bokosi, mowa, mitundu yonse ya zakumwa zamchere, komanso khofi ndi tiyi.
4. Zakudyazi ziyenera kukhala ndi masamba, zipatso, mbewu zosiyanasiyana, nsomba, nyama zonenepa ndi nsomba, mkaka ndi mkaka wowonjezera, womwe umakhala ndi kashiamu wambiri, zomwe zimapangitsa kuti thupi likhale lolemera.
5. Chotsani zonse zosuta, zokometsera, zokazinga ndi zamchere. Timatenga chakudya m'zigawo zing'onozing'ono, koma nthawi zambiri, kasanu ndi kamodzi patsiku (kuphatikiza pa zokambirana zitatu (chakudya cham'mawa, chakudya chamasana ndi chakudya chamadzulo), zina zopatsa zina zitatu).
6. Onetsetsani kumwa madzi osasunthika kuchokera ku mawerengedwe otsatirawa: kulemera kwanu kumagawanika 20. Malita ambiri a madzi muyenera kumwa tsiku.
Ngati mumatsatira malamulo awa oyambirira nthawi zonse (ndipo sizowoneka ngati zolemetsa monga momwe zingawoneke, mukufunikira kukhala ndi chizolowezi) ndikuziphatikiza ndi machitidwe apadera, zotsatira zake sizidzatenga nthawi yaitali.
Kuphatikizana kowonjezera katundu wambiri ndi zakudya sizithandiza kuchepetsa kulemera kwake, komanso kumathandiza kuti thupi lonse likhale lolimba. Kuchita masewera olimbitsa thupi kungakhale kosiyana: kuyenda, kuthamanga, kusambira, kuyendetsa njinga kumachitika, komabe nthawi yawo iyenera kukhala ola limodzi, chifukwa pokhapokha mphindi makumi anai yokha yomwe ikugwira ntchito mwathupi imatha kuyamba kudya mafuta.
Kuwona zakudya ndi kuwonjezera zochita zanu, mumayamba kulemera. Pofuna kupewa kutaya thupi pamaso panu, muyenera kuchita masewera olimbitsa thupi, omwe angakuthandizeni kupukuta minofu ya nkhope kuti mutulutse khungu. Kuonjezera apo, machitidwe awa adzalimbitsa msana wa msana.
Zochita za nkhope zimakhala bwino kuimirira pamaso pa galasi, musanayambe kukonza zonona pa khungu la nkhope yoyera.
Zochita zothandizira kuchotsa masaya achibambo, kutaya thupi, ndi kubwezeretsanso khungu
1. Tambasule kwambiri milomo, kusokoneza minofu ya nkhope, ndi kutchula ma vowels: И, А, У, О, Э;
2. Molimbika kwambiri, timaponyera mutu wathu, timakankhira kutsogolo ndikuyesa kulandira mlomo wapamwamba ndi mlomo wapansi;
3. Tsegulani pakamwa panu mozama, lekani lilime lanu molimbika kwambiri, liyikeni mosiyana;
4. Mangani mano ndi kugwetsa pansi pamlomo, osagwiritsa ntchito manja;
5. Timagwedeza masaya athu, kenako tiwagwedeze, kenako timachita chimodzi mwa imodzi: ndiye imodzi, kenako tsaya lina;
6. Timatsika pamakona, timagwedeza minofu, timatsitsimutsa, ndikubwereza chirichonse;
7. Sungani ndi theka la kamwa, kenaka muchepetse, kenaka khalani pamphuno pakamwa; bwerezani chimodzimodzi kuchokera kumbali yina;
8. Timakhala ndi pensulo m'm mano athu ndikulemba makalata kapena manambala m'mlengalenga.
Ngati masewerowa akuchitidwa tsiku ndi tsiku m'mawa ndi madzulo, masaya omwe amatha kupweteka amakhala atatha, ndipo minofu ya nkhope idzakhazikika.
Sambani nkhope yanu ndi thaulo lamadzi
Mmawa uliwonse, ndibwino kuti mum'sekerere nkhope yanu ndi chinkhuni ndi thaulo lamadzi. Chinsalucho chimayambitsidwa ndi kulowetsedwa kwa chamomile, masewera kapena calendula, mchere, nyanja kapena madzi ofunda chabe. Wopedwa ndi chopukutira chopukutira pa thayi ndi masaya. Pambuyo potikita minofu, muyenera kugwiritsa ntchito kirimu chopatsa thanzi pa khungu lanu.
Masks kuti adziwe khungu
Palinso njira zodzikongoletsera zowimitsa khungu la nkhope. Maski wapadera othandizira kuti minofu ya nkhope ichitidwe kamodzi pa sabata.
Khungu la mafuta: Tengani ndodo ya yisiti, imwetseni madzi ndi kusakaniza kirimu wowawasa, yikani supuni imodzi ya madzi a mandimu; Gwiritsani ntchito zowonongeka pamaso mwanjira yoti musakhudze malo ozungulira, ndipo dikirani mpaka maskikewo auma, ndiye yambani ndi madzi otentha ndikugwiritsa ntchito zonona zonunkhira pakhungu.
Khungu louma ndi lodziwika: Tengani oatmeal wambiri ndi kuwiritsa ndi madzi otentha, muwawononge pang'ono, onjezerani madontho awiri kapena atatu a vitamini A mu njira ya mafuta, yomwe imagulitsidwa pa mankhwala alionse; Maski kwa mphindi makumi atatu pamaso, ndiye tsambani khungu ndi mafuta zonona.