Ngakhale ziwalo zonse zili ndi zizindikiro zake, malangiziwa adzalandira ntchito yawo. Mudzamva bwino, mutha kukhalabe olimba kwa nthawi yaitali.
1. Musamamwe zakumwa zofewa
Ndi bwino kuwonana ndi timadziti tomwe timapanga timadzi timene timapatsa timwa kapena khofi popanda shuga. Kumwa mowa kapena madzi amchere amathandizanso. Zakumwa zoledzeretsa zimathandizira kuti chitukuko chikhalepo m'thupi, zomwe zimapangitsa kukula kwa bowa, mabakiteriya ndi mavairasi. Ndipo kaŵirikaŵiri ndizo zimayambitsa zofooka zambiri, zamantha ndi kusowa mphamvu.
2. Malire ntchito shuga
Chifukwa chake ndi chimodzimodzi. Kuphatikiza apo, maselo "amasankha" chakudya chophweka, chomwe chimapezeka mu zipatso ndi ndiwo zamasamba, osati zovuta, zomwe ndizofunikira kwa zakudya zomwe zili ndi shuga.
3. Kupuma bwino
Mukasangalala kapena mukuvutika maganizo, yesani kuyang'ana kupuma kwanu. Yesani kutenga 10 kupuma kwakukulu. Lembani kupyolera mu mphuno ndi kutulutsa pakamwa. Kupuma mokwanira kudzakuthandizani kuti chitetezo chanu cha thupi chitetezeke, monga chimakhudzira kusintha kulikonse kwa kupuma.
4. Chitani ndi doko kwa mphindi 30 tsiku lililonse.
Kungakhale kuyenda kosavuta, koma kungathandizenso kuti thupi libwezere. Thupi nthawi yotentha limatentha kwambiri makilogalamu, imathandizira thupi, thupi limatayika kutali ndipo likhoza kubwezeretsa mphamvu mofulumira komanso mogwira mtima.
5. Imwani tiyi wobiriwira m'malo mwa khofi
Tiyi ili ndi makina ambiri omwe ali ndi mavitamini ndi mchere, omwe ndi ofunika kwambiri m'miyezi yozizira, pamene anthu ambiri amadya zipatso zochepa ndi masamba. Ngati chakudya chanu sichiri chopatsa thanzi, ndiye kuti teyi yobiriwira idzakupulumutsani. Idzakuthandizani kukhala wotalika kwambiri.
6. Kutalika kwa kugona ayenera kukhala 6 osachepera maola 7-8 patsiku
Kuti mukhale wolimba komanso wogwira ntchito, mukusowa tulo tambiri. Izi ndizomveka - thupi limasowa nthawi kuti lipeze. Kupanda tulo nthawi zonse kumawonekeratu kwa maso, ndipo popanda kusowa kwa nthawi yaitali thupi lanu likhoza kudwala.
7. Pewani mafuta ndi kuwonjezera makilogalamu.
Ponena za munthu amene sakugwira ntchito, yemwe ndi ovuta kupatsa thupi, amati: "Anadzaza ndi mafuta." Ndipo sizowopsa. Kulemera kochepa pano si kanthu, mafuta ochulukirapo m'thupi samapereka mphamvu, munthu nthawi zonse amamva kuti ali wofooka komanso wosasangalala.
8. Pewani uvuni wa microwave
Pa kutentha kwa madigiri 118 ndi pansi pa ma microwaves, michere ikuwonongedwa mu zinthu, zomwe zimapereka mphamvu ya mphamvu ndi zakudya m'thupi lomwe limadalira thupi.
9. Kulankhulana ndi anthu abwino komanso abwino
Kukhumudwa kumapangitsa kuti mukhale osasangalala. Chilengedwe ndi chofunikira kwambiri. Ngati mumalankhulana nthawi zonse ndi whiners ndi odandaula kuti mukhale ndi moyo, ndiye kuti pang'onopang'ono izi zimasintha kwa inu. Yesetsani kupeŵa kuyankhulana ndi iwo omwe amayendetsa kuvutika maganizo ndi kukhumudwa. Kapena kuwatsogolera, kuwalimbikitsa. Kukhala okhudzidwa ndi ochenjera kwa iwo ndi vuto lonse, kotero awathandize mu izi!
10. Idyani zipatso za kadzutsa ndi masamba pa chakudya chamasana ndi chakudya chamadzulo
Inde, monga Kuwonjezera, osati monga chakudya chimodzi. Onetsetsani kuti muwaphatikize nawo zakudya. Zipatso ndi zamasamba - gwero la mphamvu nambala 1.
11. Yesetsani kukhumudwa mwamsanga mutangomuka
Ichi ndi chitetezo chenicheni pa zovuta ndi matenda osiyanasiyana omwe amadza chifukwa cha nkhawa, zoipa, kukhumba.
12. Mvetserani nyimbo zomwe mumazikonda nthawi zambiri
Izo sizidzangokuukitsani inu basi. Zimatsimikiziridwa kuti nyimbo imathandizira kuti ukhale wochuluka wambiri, ngakhale zimathandiza kuchepetsa chimbudzi komanso thanzi labwino. Zimakhudza nyimbo ndi chitetezo chokwanira.
13. Lirani mmawa uliwonse
Dokotala wina angakuuzeni kuti chakudya cham'mawa ndicho chofunikira kwambiri. Zidzakulitsa zokolola zanu, ndipo mudzalandira ndikugwiritsa ntchito mphamvu zofunikira masana. Chinthu chachikulu ndichakudya cham'mawa kuti chikhale cholondola. Osakhala masangweji ndi soseji wosuta, koma mapiri, yoghurts, muesli, timadziti tatsopano.
14. Musadye chakudya chamasana
Izi zidzakuthandizani kuteteza mphamvu yanu madzulo. Mungathe kukhalabe achangu komanso kusamalira chilichonse panthawi yake.
15. Patsiku la ntchito, khalani ndi nthawi yochepa
Sungani maso anu ku makanema kupita kuwindo, muwone, muzimwa madzi ozizira. Zidzatenga nthawi pang'ono, koma zidzakuthandizani kuyang'ana bwino pakatha nthawi yopuma. Mudzadabwa kuona kuti mumakhala olimbika kwambiri ngati mukuphunzira kupuma mokwanira pa ntchito.
16. Tengani kafukufuku
Ngati mutadziwa kuti mwatopa mwadzidzidzi - yesetsani kufooka. Kawirikawiri zizindikiro za matenda opatsirana amatha kudziwonetsera okha pang'onopang'ono mu ntchito, m'mavuto ndi kuchepa kwa thupi, poyambitsa matenda.
17. Chakudya chilichonse chikhale ndi mapuloteni
Menyu yanu nthawi zonse imakhala ndi mapuloteni. Zimathandiza kusunga shuga nthawi zonse m'magazi ndipo, motero, ntchito yabwino. Pa izi muyenera kudya nyama, nsomba, mazira, kanyumba tchizi, yogurt, mtedza.
18. Idyani Zakudya Zabwino
Zida zomwe mumagwiritsa ntchito ziyenera kukhala: coenzyme Q10, magnesium, mavitamini, omega-3 fatty acids. Werengani pa malemba omwe mukugula.
19. Fufuzani momwe ntchito yamatumbo imagwirira ntchito
Kusokonekera pang'ono mu ntchito ya m'matumbo kumabweretsa kupweteka kwa m'mimba, kukhumudwa, chilakolako chosalephereka kudya chinachake chokoma ndipo, chotero, kumverera kotopa kwambiri.
20. Onetsetsani kuti kuchepa kwa ntchito sikugwirizana ndi matenda aakulu
Matenda monga kutsekemera kwa chithokomiro, kusowa kapena chitsulo chowonjezera mu thupi kumabweretsa kumverera kwa kutopa pamene thupi liri lovuta kubwezeretsa mphamvu. Izi zikhoza kudziŵika mosavuta mwa kupereka mayeso a magazi ambiri.