Mmodzi, galasi lina la vinyo ndipo simungathe kulowetsa mathalauza kapena zovala zomwe mumakonda kwambiri. Mukamwa, zakudya sizingatheke, makamaka mowa. Lili ndi mahomoni ambiri aakazi - zakudya zamtundu, zomwe zimasungidwa m'mafuta, ndipo sizikuwonongedwa. Pachifukwa ichi, kukula kwa mimba kumawonjezeka kwambiri, ngati mwezi wapitawo sikunali, ndiye lero kale. Ndipo kuti mupange mimba yanu muyenera kuyesetsa.
Lamulo lina la "chimbudzi chochepa" ndiko kukana ndudu. Musakhulupirire kuti kusuta fodya kumathandizira kuti mukhale ogwirizana, ngakhale osuta fodya amaika mafuta ambiri m'mimba mwawo kusiyana ndi omwe sakuvutika ndi kudalira fodya.
Kugwiritsa ntchito zida zambiri kumakhudza kufooka kwanu. Nsonga za chakudya choterocho zimadzaza m'mimba ya munthu, ndipo kumverera kwa njala sikumapwetekanso izo. Zida zomwe zili ndi mitsempha yambiri sizimayambitsa kudzimbidwa, chifukwa chaichi palibe kubwezeretsa. Kuti muchite izi, muyenera kudya 30 kapena 40 magalamu a ndiwo zamasamba, zipatso, tirigu ndipo m'mimba mwanu mudzapeza mawonekedwe omwe mukuyamika.
Masana, muyenera kudya madzi ochulukirapo, omwe samangowononga thupi lonse, koma amathandizanso ndi kutupa. Lamuloli ndi lofunika kwambiri kwa amayi omwe ali pachiyambi. Popanda madzi, thupi limakhala locheperachepera. Pofuna kupititsa patsogolo chakudyacho, zimapangidwanso ndi kusungunula madzi, omwe amatsuka mthupi mwakachetechete ndikulimbikitsa mafuta oyaka. Madzi ndi osavuta kukonzekera, chifukwa ichi, madzi okwanira amawotchera mu kapulasitiki, mufiriji, tsiku lotsatira amawedzeredwa ndi kumwa mowa tsiku la 2 kapena 3 ma gulps.
Muyenera kusamalira nthawi yoyenera. Chophimbacho chimapereka chithunzithunzi chopanda pake, mapewa ozungulira ndi mimba yamimba. Ndipo zimachitika chifukwa cholemera pamtsempha sizongogwirizana ndipo minofu ya m'mimba sichimvekanso, monga momwe zimachitikira anthu omwe ali ndi chikhalidwe choyenera. Chinthu china chimachokera kufooketsa mafupa. Ngati muli ndi zaka 50, zithandizani mafupa anu ndi msana ndi kudya 1200 mg ya kashiamu ndi chakudya kapena zakudya zowonjezera. Ngati ndinu wamng'ono, kudya kalisiyamu ya tsiku ndi tsiku ikhale 1000 mg. Potero, mudziteteza ku matenda a mitsempha - osteoporosis.
Koma ngakhale mutakwaniritsa zochitika zonsezi, simungathe kukhala ndi "mimba yosalala" pokhapokha ngati mukuchita masewera olimbitsa thupi. Pamene mimba ili ndi mafuta osanjikiza, mawonekedwe ake okongola amakhala ndi maloto okha. Ndipo ngati muli ndi kulemera kwina, ndi nthawi yochepera, chakudya, kupanga ndi kupangidwanso kwa aerobics kudzachita izi.
Kumalo alionse komanso nthawi iliyonse, mukhoza kuchita masewera olimbitsa thupi omwe angakupangitse kuti mimba yanu ikhale yochepa kwambiri. Tangoganizani kuti muli ndi maginito mkati, ndipo imatulutsa mimba kumsana. Monga momwe zingathere kubweretsanso m'mimba komanso mu chikhalidwe ichi, chigwiritseni malinga ndi momwe mungathere. Ndiye pezani ndi kubwereza kachiwiri. Mukamaganizira za izi, ingolani m'mimba mwanu nthawi zonse mukamaganizira za izo. Posachedwa mudzazoloŵera kuchita masewerowa, ndipo mudzachita nthawi zambiri. Padakali pano, zidzakuthandizani bwino.
Ikani minofu ya m'mimba. Muzichita masewera olimbitsa thupi tsiku ndi tsiku kwa makina osindikizira, ndipo aloleni kuti akhale lamulo kwa inu, monga kumbuyo kwanu, kukweza miyendo yanu, kukweza miyendo yanu, ndi kuchita masewera olimbitsa thupi m'mimba. Izi zidzakwaniritsa mwamsanga maloto a chimbudzi chophwanyika chomwe chili chochepa komanso chochepa.
Mayi aliyense amafuna kukhala ndi pathupi, ndipo posakhalitsa. Taganizirani zomwe akupempha. Kuti mukhale ndi pathupi, mumayenera kulumikiza moyenera thupi, kupatsa minofu wapadera, zakudya komanso mwambo womwe mukufunikira kuti mugwire.
Idyani chakudya chophwa
Zili zosatheka popanda chakudya chapadera kuti mimba ikhale yogona. Ngati mukufuna kugona, muyenera kugwiritsa ntchito zakudya zotere m'mimba, kumene muyenera kudya nthawi zambiri komanso pang'onopang'ono. Musaiwale kuti mukusowa mapuloteni, mu zakudya zokhala ndi phokoso la m'mimba mukusowa kakang'ono kawiri pa sabata, kuti masana adye nsomba ndi zamasamba, 1 nthawi ya nkhuku yoyera, ndi azungu awiri ndi azitsamba adzakhala chakudya chabwino kwa inu.
Ndi chiyani chinanso chomwe ndingachichite pa chakudya?
Nutritionists amalimbikitsa mtedza ndi mbewu zomwe zili ndi mapuloteni a masamba ndi mafuta abwino. Koma ambiri a iwo sangagwiritsidwe ntchito, ndizolemera kwa impso. Mu chakudya chokhala ndi pathupi, mumayenera kuwonjezera 50 magalamu a mankhwala tsiku lililonse.
Njira inanso yopangitsa kuti mimba ikhale yopanda phokoso, imathandizira kuchotseratu zizindikiro. Tengani supuni ya ½ ya mafuta a maolivi ndi kuwonjezera madontho asanu a vitamini E, gwiritsani ntchito chigawo ichi ku khungu la mmimba ndikuchitani minofu yogwira ntchito. Thandizo lothandizira kwa iwo amene akufuna kupanga chibwibwi, adzakhala masewera olimbitsa thupi. Ndipo kuphatikiza ndi zakudya, mukhoza kupeza malo okongola ogona.
Kuchita masewera olimbitsa thupi
Zochita izi ndi zofunika, monga mpweya ndi madzi. Popanda iwo, sipadzakhala zotsatira. Imeneyi ndi ntchito yaikulu, chifukwa zochita zolimbitsa thupi, kunyamula katundu wolemetsa, ndikupanga minofu yaikulu ndi yamphamvu yogwira ntchito, muyenera kulumbirira bwino.
Machitidwe othandiza kulimbikitsa minofu ya m'mimba, kuti atenge mimba
Tikagona pamsana pamanja, manja amawongoka ndikuwweza pang'onopang'ono, kuchotsa vertebra kuchokera pansi kumbuyo kwa vertebra. Pamene mapewa a mapewa akung'ambika pansi, timatulutsa, kenako timabwerera ku malo oyambira ndi mpukutu. Tiyeni tiyambire ndi kubwereza anayi, pang'onopang'ono kuonjezera mpaka kasanu ndi kamodzi. Kugona kumbuyo kwanu, tambasulani manja anu patsogolo panu ndi manja anu pansi. Tiyeni tipume ndikukweza chitsulo chanu, kuti muwone mzerewu.
Tidzauka pamagulu onse anayi, zidutswa zili pansi pa mapewa, mitengo ya kanjedza imasonkhanitsidwa. Kumbuyo kumayenera kukhala kolunjika. Lembetsani mwendo wakumanja ndikuuyika pala zala, osati kusuntha mchiuno. Lembetsani mwendo wakumanzere ndikuuika pafupi ndi phazi lamanja. Tidzakhala nthawi imeneyi pamasekondi 20. Tidzachita maulendo awiri. Tikagona kumbuyo, timayika manja kumbuyo kwa mutu, timayendetsa mbali zathu kumbali. Kwezani miyendo kuti miyendo ikhale yofanana pansi. Musasinthe malo a miyendo, tang'anani pamapewa, pamutu, mutu kuchokera pansi. Tiyeni tiyambire ndi kubwereza 8 kapena 10, kuwonjezeka ku nthawi 16 kapena 20.
Timagona pambuyo, palmu kumbuyo kwa mutu, miyendo ikugwada pamabondo, kuti mapazi ayende pamabowo. Powonongeka minofu ya osindikizira, timatsitsa m'munsi kumbuyo. Osasintha malo a miyendo, tinadula minofu ya makina osindikizira kuti coccyx ikhale masentimita angapo kuchokera pansi. Tiyeni tiyambire ndi kubwereza 8 kapena 10, kuwonjezeka ku nthawi 16 kapena 20.
Timagona mbali imodzi ndipo tidzakhala pamapando athu. Pepani miyendo yanu mofulumira. Gwiritsani masekondi angapo mu malo awa, kenako bwererani ku malo oyamba. Bwerezani zochitikazo nthawi 10 pa mwendo uliwonse.
Ugone pansi, ikani manja pamutu pake. Kwezani miyendo yathu, tiweramire pambali pa madigiri 90, ndipo panthawi imodzimodziyo tiyesa kukoka bondo lakumanzere kupita kumbali yolondola. Tsopano tiyeni tichite mbali inayo. Tidzabwereza kawiri.
Tiyeni tiyambe pazinayi zonse. Tikachotsa mofulumira mwendo kuti udali pamzere umodzi ndi msana. Lekani kugwiritsira ntchito "kuthira". Timabwereza mbali iliyonse kawiri.
Ife timagona kumbuyo, manja pambali pa thunthu, mitengo ya kanjedza imakhudza pansi. Kutambasula miyendo pamabondo kukweza kutalika kwa masentimita 30, maulendo awiri ndi mapazi anu wina ndi mnzake. Kenaka pang'onopang'ono muzitsitsa miyendo yanu. Bwerezani zochita masewero 6 kapena 8.
Tidzagwada, tidzakweza miyendo yathu pang'ono, zala zakumwa zimagwirana, tiika manja athu m'chiuno. Tidzakananso thunthu kumbuyo, kumbuyo kulibe molunjika, kansalu kakuleredwa. Yesetsanso kuchita 6 kapena 8 nthawi.
Kugona kumbuyo, manja pamtengo. Akuwongolera. Kwezani lamba la pamapewa, sungani mwendo wakumanzere kupyola mwendo wamanja. Tiyeni tibwerere ku malo oyamba. Kenako bwerezani maulendo 8 kapena 12.
Kugona kumbuyo, manja pamtengo. Kwezani miyendo, kuwerama pa mawondo ndi m'chiuno. Kenaka tengani malo oyambira. Bweretsani nthawi 10 kapena 15.
Kugona kumbuyo kwanu, manja, kumbuyo kwa mutu wanu, kugwada. Timakweza lamba la pamapewa ndi miyendo nthawi yomweyo. Timabwereza kumanzere ndi kumanja, timakhudza goli la bondo losiyana. Bweretsani nthawi 10 kapena 15.
Tikagona kumbuyo kwathu, timakonza mapewa athu, timachotsa manja athu kutali ndi thupi, tidzatsamira pansi ndi manja athu. Ndipo tsopano tikuyenda ndi mapazi athu, ngati kuti tikusambira ndi chifuwa, timakoka miyendo m'mimba, timayendetsa mawondo athu, zidendene pamodzi. Kusuntha kukuchedwa. Kenaka mutsike pansi miyendo pansi, ndipo mwamsanga muziwagwirizanitse pamodzi. Zochita zimachitidwa kasanu kapena kasanu.
Kuyeretsa m'mimba ndi kuyeretsa thupi
Kuti mukhale ndi pathupi, zimakhala zothandiza poyeretsa thupi, ndiko kuyeretsa chiwindi ndi m'matumbo. Ambiri amadabwa, monga m'kamphindi kochepa mphamvu ya m'mimba imatha. Koma njirayi ndi yabwino kwambiri poyang'anira dokotala.
Tsopano ife tikudziwa momwe tingapangire chotupa chophweka mu nthawi yaying'ono. Mothandizidwa ndi zakudya, kuchita masewera olimbitsa thupi komanso kuyeretsa matumbo ndi chiwindi, mukhoza kupanga chimbudzi chophwa.