Kuchuluka kwa chiuno, monga lamulo, kumapatsa amayi mavuto ochuluka, chifukwa mwinamwake oimira za kugonana amphamvu amapereka chisankho kwa amayi omwe ali ofanana kwambiri a thupi. Ndi chifukwa chake tsopano tidzakambirana za momwe tingachotsere masentimita owonjezera m'chiuno popanda kuwonongeka kwa thanzi lathu.
Zakudya zabwino zimachepetsa kuchuluka kwa m'chiuno
Ngati simudziwa kuti kuchepetsa kuchuluka kwa m'chiuno, ndiye kuti muyenera kumvetsera zakudya zanu. Ndipo izi sizikutanthauza kuti muyenera kudya zakudya zovuta. Kuti muthe kuchotsa masentimenti oposa masentimita m'chiuno, zongowonjezerapo kuti muzidya zakudya zathanzi komanso zathanzi, zomwe zimakhala zothandiza ndi zowonjezera: nyama yowonda, nsomba zonenepa, zipatso, ndiwo zamasamba, zakudya zam'mimba ndi mkaka zomwe zili ndi mafuta ochepa. Ndipo kuchotsa pa zakudya ndi zakudya zamzitini, mbatata, pasitala, zakumwa za carbonated, bakery ndi zakudya zamakina komanso mowa. Ngati mumakonda kwambiri mkate, muyenera kuwutenga ndi mikate yopanda ufa. Ndikofunika kufufuza kuchuluka kwa chakudya mu zakudya, zomwe ziyenera kukhala zochepa. Ndipo pofuna kuthandizira kagayidwe kameneka, zimalimbikitsidwa kudya mopanda malire, koma maola awiri kapena awiri. Mwa njira, ndikofunika kumwa pafupifupi 1.5 malita a madzi patsiku.
Masewera amathandiza kuchepetsa chiuno
Simukukonda kukula kwa m'chiuno? Lonjezerani katundu wa aerobic mpaka ola limodzi kasanu pa mlungu. Yambani kugwira ntchito mwakhama, kudumpha chingwe, kuyenda kapena njinga. Njira yabwino yochepetsera voli mu nthawi yochepa ndi njira yophunzitsira nthawi. Mwachitsanzo, mutha kuyenda ulendo wa maminiti 3 ndikuyenda mofulumira. Pofuna kuchepetsa kulemera kwa m'chiuno kumakhala kosawoneka bwino, mphindi 30 zochita zoterezi zidzakhala zokwanira.
Athandizenso kuchepetsa machitachita apadera a m'chiuno omwe amathandiza kugwira ntchito minofu ya ntchafu ndi mapako.
Timayima molunjika, ndikuyika mapazi athu kumbali ya mapewa. Timapanga phazi lamanja ndikupita pansi kuti bondo lanu lakumanzere likugwire pansi. Onetsetsani kuti mchiuno ndi mwendo wapansi wa phazi lamanja uli pazingwe zolondola. Pambuyo pake, molimbika, bwererani ku malo oyambirira ndikubwereza zomwezo, koma ndi mwendo wakumanzere. Zitsulo zinazi zimakhudza magulu akuluakulu a minofu omwe ali pamapazi awo.
Zomwe zingatheke kuika mapazi anu, pamene kumbuyo kuli kosalala, mawondo ndi miyendo akusudzulana ndi madigiri 45, manja ayenera kukhala m'chiuno. Yambani kuchita masewera otsika kwambiri.
Gwirani kumbuyo kwanu, kugwada ndi kutambasula dzanja lanu pamtengo. Onetsetsani manja anu ndi mapazi anu pansi, ndipo pakati pa maondo anu mutenge chopukutira. Ponyani mkati mwa ntchafu, finyani mawondo.
Zochita izi ziyenera kuphatikizidwa mu pulogalamu yonse yophunzitsa, kubwereza maulendo 10 mu njira 2-3.
Kuchulukitsa ndi kuthandizira
Kuchita maseĊµera mogwirizana ndi misala yothandizira ndi anti-cellulite creams ndithudi kumachotsa voliyumu yochokera m'chiuno mwanu. Njirayi ndi njira yapadera yokometsera minofu yomwe imathandiza kuti magazi aziyendetsa bwino m'chuuno, kuonetsetsa kuti kutuluka kwa magazi ndi kutuluka kwa magazi ndipo zimakhala zokondweretsa kwambiri m'thupi.
Misaji yotereyi imaphatikizapo kusuntha ndi kusuntha malo ovuta a khungu la ntchafu ndi matako. Chitani izi minofu, ikulimbikitsidwa osati mphindi khumi.
Kuwonjezera pa njira zonse zotchulidwa pamwambazi zokhudzana ndi kuchepetsa kukula kwa chiuno, sizodabwitsa kunena mawu ochepa ponena za kugwira ntchito kwa mitundu yosiyanasiyana ya kukulunga. Ndikofunika kwambiri kuti njirayi ikhale yabwino yothetsera vutoli, lomwe lingathe kukhala dothi lopangidwa ndi dongo, nyanja zamchere, mafuta osiyana siyana. Kenaka mumangogwiritsa ntchito makonzedwe omwe munakonzeratu musanayambe kukonzera vutoli ndikukulunga mapewa anu ndi kanema wa chakudya, kenaka muzidziphimba ndi bulangeti wowonjezera ndikukhala kwa mphindi 40. Pamene nthawiyi ikutha, ndi bwino kuchotsa filimuyi ndikusamba kusakaniza ndi madzi ofunda. Mapeto a njirayi ndi kutsanulira mapazi ndi madzi ozizira.