Kodi mwamsanga bwanji kuti mulemere?
Zifukwa za kuchepa thupi ndi:
- Kugwiritsa ntchito khofi ndi tiyi mopitirira muyeso.
- Kumwa mowa, mankhwala osokoneza bongo.
- Kuthamanga kwa metabolism.
- Kusamvana kwa mahomoni ndi matenda osiyanasiyana a endocrine.
Ndiyenera kuyesa kulemera ngati sikukwanira. Muyenera kulingalira za kuti simungathe kutenga mimba kwa nthawi yayitali, ndipo mwakhala wotsamira, osayenerera mwezi uliwonse.
Tsitsi la tsitsi, misomali, ndi khungu sali wangwiro, chifukwa khungu ndi lofiira ndi louma, misomali imathyoledwa ndi kuphwanyika, ndipo tsitsi limagwa, kuswa ndi kupasuka. Mwachepetsa chitetezo cha thupi, kotero, kwa nthawi yaitali ndipo nthawi zambiri mumadwala. Kuti mukhale wolemera komanso wathanzi, muyenera kupita kukaonana ndi munthu wodya zakudya komanso wodwalayo. Ngati mukuchita bwino ndi thanzi lanu, ndipo mukufuna kupeza ndi kupitiriza kulemera, tsatirani malingaliro onenepa.
Simukusowa kudya zambiri. Anthu amakhulupirira kuti ngati pali ufa, mafuta ambiri, ndiye kuti kulemera kudzawonjezeka. Koma mwa njira iyi mudzapeza mavuto obisika, ndipo musawonjezere kulemera kwanu. M'mimba, chakudya chochuluka sichikudya, kotero kuti simudzakhala ndi zakudya zokwanira, simudzakhalanso bwino. Chilengedwe chonse ndi chakuti muyenera kudya monga momwe mukufunira.
Khalani ndi zosakaniza.
Pakati pa chakudya, khalani ndi chotupitsa, chakudya chidzapindula bwino. Zakudya za chotupitsa - zakumwa zosiyana zakalori, zipatso zouma, zipatso, mtedza. Komanso timadziti, mkaka ndi mavitamini, imwani mapuloteni apadera.
Khalani ndi mpumulo.
Musakhale wamanjenje, izo sizidzalimbikitsa kulemera. Kamodzi pa tsiku, pumulani ndi kukhala chete kwa mphindi 20. Zidzakhala zothandiza osati kungokhala, koma kunama, kotero kuti kudya ndi kumwa kumakhala bwino kwambiri m'thupi.
Sitima.
Kodi mukufunikira minofu kapena mafuta? Tikusowa onse awiri. Vuto ndiloti kulemera kumeneku kuyenera kugawidwa bwino mu thupi laumunthu. Thandizani maphunziro osiyana siwowonjezera, osati motalika komanso ndi kulemera kwakukulu. Mwachitsanzo, machitidwe oyenerera a ng'ombe zamphongo, adzawathandiza kuti akhale okongola komanso okonzeka.
Kukana zizoloŵezi zoipa.
Kugwiritsa ntchito tiyi, khofi, mowa ayenera kuchepetsedwa, ndibwino kusiya kusiya kusuta. Zinthu izi zidzathandizira kuchepetsa thupi ndikuchepetsa njala. Zovuta, zimakhala zovuta kukana, koma izi ndizolondola.
Kukonda ndi chakudya.
Kwa inu, mwinamwake, winawake wamuuzira, kuti ndi zambiri ndipo ndi chokoma kudya, ndizovulaza? Kenaka mugule mabuku ophika, phunzirani kuphika, yang'anani chakudya chokongola mu zithunzi. Ndipo mu khitchini, pangani pepala ndi chithunzi cha chinthu chokondweretsa, ndiye simungaiwale zokondweretsa zakuthupi.
Ganizirani pa zosangalatsa.
Sungani chakudya, musadye mwamsanga, idyani pang'onopang'ono. Ndipo si za kuchuluka kwawo, ndizo zonse za chakudya. Kugonana, kumakuthandizani kukhala bwino, osati kungolemera.
Nthawi zambiri amayenda mosavuta.
Ndizobwino, anthu onse akufulumira, ndipo simusowa kuthamangira kulikonse. Sungani pabedi, moyo wokongola uli ngati simusowa kudzuka msanga.
Yesani kuyang'ana mamba, mumakhala wamantha, koma simukusowa. Ndipo mamba sichikuthandizira kulemera.
Malangizo owopsa okhudza kulemera
- Kuwonera TV. Kuonera TV nthawi yaitali ndi nthawi zonse ndi njira yowonjezera kunenepa kwambiri. Monga momwe kafukufuku amasonyezera, ngati mutayang'ana TV kwa maola oposa awiri patsiku, mutha kulemera, poyerekeza ndi anthu omwe amawonerera ola limodzi kapena theka la ora. Ndipotu, mukamawonerera TV, mumakhala chete. Matenda a metabolism, kuthamanga kwa magazi ndi kuthamanga kwacheperachepera, ndipo motero, makilogalamu 20 amatenthedwa pa ora.
- Chakudya chokhazikika. Anthu ambiri amakhala ndi chizolowezi chimenechi. Kuchokera mmimba chizindikiro chimalowa mu ubongo mukamadya, choncho kudya kwambiri kumachitika. Choncho, muyenera kudya pafupifupi mphindi 20. Asayansi amanena kuti ngati mumadya chakudya mwamsanga, zidzakuthandizani kuwonjezeka kwa cholesterol, kunenepa kwambiri, kuthamanga kwa magazi.
- Zindikirani chakudya. Kawirikawiri timadya tikagwira ntchito. Panthawi ino timawonerera TV, timayendetsa galimoto, timagwira ntchito pa kompyuta, ndipo izi ndi njira yowonjezera kunenepa kwambiri. Sitizindikira zomwe timadya.
- Chakudya chochuluka kwambiri. Chifukwa cha kunenepa kwambiri ndi kusowa kwa nthawi yokonzekera zakudya zathanzi komanso zathanzi komanso kupanikizika nthawi zonse. Mutha kugwera mu malo odyera kudya, motero, padzakhala kunenepa kwambiri.
- Palibe nthawi ya masewera. Ngati muli otanganidwa nthawi zonse ndipo mulibe nthawi yochitira masewera, ndiye kuti simuli nokha. Pali anthu ambiri omwe ali olemera kwambiri.
- Pakati pa anthu olemera mumakhalanso olemera. Pali chochititsa chidwi chotere kuti kunenepa kwambiri kumakhudzana ndi anthu. Ndipo ngati muli pamalo anu muli achibale kapena abwenzi omwe ali ndi kunenepa kwambiri, ndiye mwayi wanu wovutika ndi kunenepa kwambiri ukhoza kuwonjezeka ndi 35%.
- Kupanda tulo. Monga momwe ofufuza adawonetsera, ngati mukufanizira ziwerengero za anthu omwe ali ndi maloto oyenera, ndi omwe ali ndifupikitsa, ali ndi phindu lolemera la 3%.
- Palibe zambiri zokwanira zokhudza katunduyo. Anthu amadya chakudya ndipo alibe chidziwitso momwe iwo aliri. Izi zimayambitsa mikhalidwe yopanda thanzi komanso kulemera, pamene makilogalamu ochulukirapo amadziwika kuposa kufunikira.
- Kudya chakudya cham'mawa. Anthu omwe amadya chakudya chamadzulo, sakhala ochepetsedwa kwambiri.
Pomalizira, tiyeni tinene kuti kuti tipewe kulemera msanga, tsatirani malangizo awa, ndipo mukhoza kupeza mawonekedwe azimayi.