Nchifukwa chiyani mimba ikuwonekera?
Azimayi amakonda kuika mafuta m'munsi mwa thupi, koma si chifukwa chake. Zakudya zambiri, chifukwa cha kukonza m'matumbo, zimasiya "slag". Mukhoza kudya zakudya zachilengedwe, kefir, masamba, koma ochepa okha amadzikana okha ndi zosangalatsa zokhala ndi zakudya zosiyanasiyana, masoseji omwe amakonda. Zoterezi sizinaperekedwe kwa ife ndi Amayi Nature, koma zakonzedwa ndi chithandizo cha njira zamakono. Pamapeto pake, zipolopolo zimenezi zimakhala m'matumbo ndipo zimayamba kuvunda. Pa nthawi yomweyi, poizoni amamasulidwa kuti alowe m'makoma a matumbo ndipo sagwira bwino ntchito zathu zamkati.
Kodi mungachotse bwanji poizoni?
Thupi la munthu limatha kudziteteza ku zovuta zosiyanasiyana. Amapanga mafuta pakati pa ziwalo ndi m'matumbo. Maselo a mafuta amakhala ndi madzi, ndipo madzi amachotsa poizoni m'thupi. Ndipo ngakhale ngati mukufuna, idyani pang'ono, mu nkhani iyi sikungakuthandizeni. Ngati mutaya kulemera, ndiye osati m'mimba. Choncho, timaganiza kuti tifunika kuchotsa slag. Ndipo izi zidzatithandiza kukhala ndi mahema abwino akale. Pakadutsa masabata awiri, tsiku lina lililonse, gwiritsani ntchito njirayi yosasangalatsa ndipo zotsatira sizidzakudikirirani nthawi yaitali.
Kodi mungachotse bwanji mimba?
Kuti mwamsanga kuchotsa mafuta okhuta, sikokwanira kuchotsa slag. Palibe kutentha mafuta monga minofu yogwira ntchito. Simukusowa kudzipanikiza kuti mufooke. Zidzakhala zogwiritsira ntchito lamulo limodzi, nthawi zonse amatenga mimba pamene mukuyenda ndipo pang'onopang'ono zidzakhala chizolowezi. Ntchito ya minofu ndi yokwanira kutentha mafuta. Palibe chovuta kuchotsa mimba.
Malangizo othandiza
Chaka chilichonse, timayima pagalasi kwa nthawi yaitali. Timakweza makoko athu, timatsetsereka makosi, timatulutsa mpweya, timatulutsa mimba yathu, titsegule kumbuyo kwathu, tiyime pambali. Mutu umayendera ndi malingaliro: "Momwe mungachitire kuti muchotse osachepera masentimita awiri. Ulesi umalimbana mwa ife, ndipo timadziwa kuti kuti tikwaniritse zotsatira zabwino, tifunika kugwira ntchito mwakhama.
Kodi mungatani kuti mimba ikhale yanyumba?
Sitife adani a umoyo wathu ndipo sitikufuna kuponyedwa kunja kwathu kapena kuponyedwa. Timakhulupirira mwaife tokha ndipo sikuti timangopanga zolinga zathu, koma thupi lathulo, tikudzipereka kuti tigwire ntchito yaikulu. Tawona kasanu ndi kamodzi kuti zoletsera za zakudya ndi zakudya zosiyanasiyana sizibweretsa zotsatira. Zingakhale kuti kulemera kwatayika, koma mwamsanga pamene chakudya chimaima, chimatengedwa mosasinthasintha, ndipo mimba imakhala yoyera, koma osati yopanda pake.
Chinsinsi chake ndi ichi, chakudya chilichonse cha thupi lathu n'chodabwitsa. Ndipo pamene thupi liyamba kumvetsetsa zomwe malamulowa amachititsa, imayamba kuchepetsa mafuta owonjezera mu "malo". Koma sitimakuitana, ikani zonse zomwe mukufuna pa mbale. Muyenera kusiya mtedza ndi ufa, kuti muzisamalira masamba ndi zipatso, kuchokera ku mankhwala ndi dyes ndi zowonjezera, kuchokera ku zakudya zosinthika ndi mahomoni.
Kumimba kumakhala kosalala, muyenera kugwiritsa ntchito zochitika zolimbitsa thupi. Kodi mumachulukitsa nthawi zonse katundu, kuchita masewera olimbitsa thupi tsiku ndi tsiku, komanso m'mimba ndikukhalabe osangalatsa komanso opanda pake? Chifukwa chake ndi chakuti makina anu ozunguliridwa amakhala obisika pansi pa mafuta. Mwinamwake mwawona kuti, mutatha kuthamanga maulendo anayi mu paki, mimba inakhala yozizira, ndipo thupi lanu likutentha? Zikuoneka kuti mafuta omwe ali m'chiuno ndi mimba sakhala operekedwa ndi magazi, komanso chifukwa chowotcha mafuta, magazi amafunika, omwe ndi oxygen omwe ali mmenemo. Choncho, kuti mutenge mpweya wambiri, muyenera kukhala ndi mawu ndi kupometsa mimba, monga momwe mungathere kuchepetsa interlayer mafuta mu gawo m'mimba.
Zochita za m'mimba
Palibe zochitika zapadziko lonse. Ndipo munthu amafunika kusankha yekhayekha zovuta zake, malingana ndi chibadwa cha thupi, kapangidwe ka thupi lanu ndi zina. Mukhoza kufotokozera ndikukonzekera zochitika zomwe zili zoyenera kwambiri kwa inu.
Zonse zomwe zimagwiritsidwa ntchito pa makinawa zimagawidwa mu mitundu itatu yokha: kwa minofu ya oblique, chifukwa cha "makina apansi", chifukwa cha "pamwamba". Maphunziro ayenera kuchitidwa m'mawa pamimba yopanda kanthu kapena atadya pambuyo pa maola awiri kapena atatu. Kuti zochitikazo zikhale ndi zotsatira zoyenera, muyenera kubwereza machitidwe 20 kapena 25, kuyamba ndi, njira ziwiri. Mlungu uliwonse katundu ayenera kuwonjezeka.
Zovuta zochita:
1 . Tikagona kumbuyo, miyendo ikugwada pamadzulo, timadula masokosi kuchokera pansi (pamtundu uwu palibe mtolo uliwonse m'maso mwa miyendo ndi minofu ya ana a ng'ombe), manja amachitikira pamutu. Pumphuno, kwezani mbali ya pamwamba ya thunthu kotero kuti scapula kwa masentimita angapo akhoza kugwa pansi. Ndipo pa kudzoza ife tidzabwerera ku malo oyamba. Timatsimikiza kuti kukweza thupi sikunayambe ndi mphamvu ya manja, koma kumagwiritsa ntchito minofu ya m'mimba.
2. Timagona kumbuyo, manja kumbuyo, miyendo ikugwada pamadzulo, ndi ofanana ndi pansi, ndipo mapazi amatha "kusindikiza". Kutulutsa mpweya, timayendetsa miyendo yathu, timachotsa kwa ife, pamene timayesetsa kuti ikhale yofanana. Tikalowerera tizilombo timabwerera ku malo oyamba. Pogwiritsa ntchitoyi, mphamvu yonseyo imagwera pa "mbali" ya makina.
3. Kuchita masewera olimbitsa thupi, kumbuyo kumbuyo. Pa kutuluka, ndi mzere wolondola, ife tifika ku bondo lakumanzere, pumphunzi ife tibwerera ku malo oyambirira, ndiyeno tidzatambasula mbali yathu ya kumanzere ku bondo lakumanja. Ndizochita izi, magulu a minofu ya m'mimba akukhudzidwa, komanso minofu ya m'mimba ya oblique. Tikachita masewerawa, timayesetsa kuti "kusokonezeka kwa minofu" kokha kumachitika.
Zochita zonsezi zimakhala zogwira mtima kwambiri tikamaliza ndi kukonza: pamene mutulutsa mkodzo, pamene mgwirizano wa minofu, timakonza thupi pathupi kwa mphindi zingapo, kenaka tipeze mpweya wathu ndikubwerera ku malo oyamba. Ndiyeneranso kukumbukira kupuma koyenera panthawi yophunzitsidwa ndikofunikira kwambiri kupeza zotsatira zabwino. Pambuyo poyeretsa mafuta ambiri amawotchedwa ndipo kutuluka kwa minofu kumatuluka. Malinga ndi akatswiri: kupuma ndi mphuno ndi kutulutsa pakamwa.
Kawirikawiri patsiku timakhala osadziwika kwa masewera olimbitsa thupi a mimba, chifukwa cha izi, pamphuno timapuma ndi kutsekemera tidzatsinja minofu ya m'mimba. Nthawi zonse yesetsani kuteteza msana wanu. Pomwe pali mimba, mimba ili mumtunda.
Zambiri za njira zoyera m'mimba
Kumimba sikubisala pansi pa mafuta, muyenera kuwotcha mafutawa. Ndipo apa pali njira zazikulu zosankha, kuyambira kuthamanga, njinga zamoto, kuvina masewera, aerobics. Pali zida zambiri zomwe zingathandize kukwaniritsa zotsatira. Ndizothandiza mukamaliza masewera olimbitsa thupi kuti muthe madzi. Amafufuta thandizo kubwezeretsa magazi. Kuti tichite izi, tizitsuka minofu yofiira, kupukuta mimba, kusungunula mitten poyamba kutentha, ndiyeno m'madzi ozizira.
Malangizo osadziwika
Monga anthu ambiri amakhulupirira, mimba yokongola ndi yokongola ndi zotsatira za zowawa zolimbitsa thupi komanso zolimbitsa thupi. Koma sikuti mumakhala wokongola, wodwala m'mimba, muyenera kukhala mwamanjenje ndikudya bwino momwe mungathere.
Zakudya Zakudya
Mafuta si mdani wa chiwerengerocho. Nutritionists amanena kuti mafuta osungunuka amatsitsa mafuta owonjezera m'mimba. Ndipo ngati mukufuna kuchotsa mafuta pamimba, zidzakhala zokwanira kuti mukhale ndi chakudya chamwezi ndi mafuta ambiri. Mafuta amenewa ndi mankhwala a kansa ya m'mawere ndi m'mapapo, motsutsana ndi matenda a mtima, chiwindi ndi shuga.
Matumbo a thanzi
Chodabwitsa kwambiri, zimamveka, koma mimba yathu imathandizidwa ndi mpweya wa mpweya. Ndipo kuchotsa kupezeka kwake m'matumbo, muyenera kutsatira malamulo ena. Pakudya, musatsegule pakamwa panu. Pezani pang'ono chakudya. Chakudya pakusaka chakudya chimapeza mpweya ndi mimba. Mulimonsemo simungathe kumwa madzi a soda, chifukwa mitsempha imatsogolera kuphulika. Musadye nyemba zambiri, kabichi, zipatso, mapeyala, tsabola wokoma, zonse zimapangitsa kuti pakhale mpweya wabwino. Musamadye mchere wochuluka, umapangitsa thupi kukhala lonyowa, kumapangitsa ludzu komanso kulimbikitsa mafuta. Ngakhale pamene mukutafuna kandulo, nayenso mpweya umalowa mmenemo. Kutenga chakudya nthawi zonse, kusokoneza mphamvu kumapangitsa kuti gasi apangidwe.
3. Mkate wouma
Zakudya zamakaka sizigwirizana ndi chiwerengero chochepa. Mkate uli ndi zakudya, zomwe zimavulaza m'chiuno. Amapanga ambiri amapanga zakudya zoteteza chakudya, zomwe zimapangitsa kuti zakudya zapamwamba zizikhala zofewa kwa nthawi yaitali. Ndi bwino kugwiritsa ntchito mikate yolimba kuchokera ku tirigu wa durumu ndi operekera apadera. Apa iwo ali ndi chirichonse chomwe chingathandize kusunga mgwirizano wa chiwerengerochi.
4. Kusinkhasinkha
Madokotala atsimikizira kuti chimodzi mwa zifukwa zomwe zimayambitsa kunenepa ndi nkhawa. Zimayambitsa maonekedwe a cortisol, omwe amachititsa chidwi cha mafuta ndi okoma. Choncho yesetsani kuti musakhale wamanjenje, kapena pang'ono chabe momwe mungathere. Imwani tiyi ndi timbewu tonunkhira, ndipo tisinkhasinkhe kwa mphindi 5 kapena 10 patsiku.
5. Zochita
Ngati mumapanga mafilimu, simungathe kukupatsani mafuta. Kuchita masewero kumafunika kutenga amayi mosamala. Yesani zotsatirazi zotsatirazi:
1. Lembani m'mimba mwako, kwerama ndi kuukitsa thupi. Kenaka tidzakonza miyendo yathu ndikugona molunjika.
2. Timakweza miyendo ndi thupi pamodzi, ndikutambasula manja. Kenaka tidzakonza miyendo yathu ndikugona molunjika.
3. Kunamizira m'mimba mwako, kwezani miyendo ndi manja, mutseke mulowe ndipo tidzanjenjemera m'mimba mwanu. Zotsatira za zochitikazi zidzakhala zoziziritsa m'mimba, kumbuyo ndi zolimba, matumbo amphamvu.
Kodi mungachotsere bwanji makola oipa?
Tidzagawana zinsinsi zomwe zingakupulumutseni kumapangidwe oipa, ndikuthandizani kupeza mimba yakuphatikizana.
- Ndibwino kuti mudye mtedza wambiri tsiku ndi tsiku.
- Idyani nyemba (lenti, nandolo, nyemba), zidzathandiza kumanga minofu, kuchepetsa chiopsezo cha kunenepa kwambiri, matenda a mtima, kansa ya m'magazi, kulimbikitsa kutentha kwa mafuta.
- Zomera zobiriwira zimapangitsa kuti anthu asamakula chifukwa chokalamba. Zamasamba ndi nyumba yosungiramo magnesium, calcium ndi fiber
- Zakudya zamakono ziyenera kukhala zonenepa kwambiri kapena mafuta ochepa.
- Mapuloteni a mazira ndi ofunika kuwotcha mafuta komanso akamanga minofu.
- Nsomba ndi nyama ziyenera kupezeka pa chakudya cha tsiku ndi tsiku. Zakudyazi zili ndi phosphorous, zinki, chitsulo ndi mapuloteni. Gwero la nsomba za mafuta omega-3 odzaza.
- Peanut, mpendadzuwa, mafuta a maolivi. Mafuta a azitona ndi chinthu chofunika kwambiri pa zakudya zabwino.
- Udindo wofunika kwambiri pa chakudya cha mimba yapakhosi ndi ya zipatso zamtengo wapatali ndi maapulo, ndipo kuchokera ku zipatso muyenera kumakonda raspberries.
- Panthawi ya zakudya mugwiritsire ntchito kirimba batala.
Tsiku limodzi muyenera kudya kasanu ndi kamodzi, muzipinda zing'onozing'ono. Tengani chakudya chanu cham'mawa, chamasana ndi chamadzulo. Pambuyo maola awiri mutatha kudya, mutha kukwanitsa chotupitsa, koma osaposa 3 pa tsiku. Ukulu wa magawo ayenera kukhala ochepa, simukusowa kudya ndi kudya njala. Pa zakudya muyenera kusiya kumwa mowa. Musamamwe zakumwa zakumwa zamchere ndi timadziti m'matumba ndi shuga wambiri. Ndi bwino kumwa tiyi wobiriwira ndi tiyi zamchere. Amathandizira kuwotcha mafuta ndi kuswa mafuta.
Mukhoza kukonza tsiku losala kudya yogurt, limachotsa poizoni m'thupi, limayambitsa metabolism. Masana muyenera kumwa 2 malita a mkaka wokhala ndi makilogalamu 1.5 malita a madzi amchere, mukhoza kumwa tiyi ku zitsamba.
Mukamatsata chakudya chamkati, muyenera kusiya zinthu monga:
masamba othosika, okonzedwa ndi mtedza wa mchere, chimanga ndi zowonjezera zokha, mkaka wonse, msuzi wamphongo. Ndiponso chokoleti, confectionery, nsomba zamzitini. Pewani mankhwala osuta, shuga, uchi, kupanikizana, margarine, kupanikizana.
Pangani nokha masewero olimbitsa thupi, chitani katatu pa sabata. Komanso njinga zamatchi, kuthamanga, kuvina, kudula zimathandiza kuwotcha mafuta omwe amapezeka m'mimba. Kuchita bwino kudzakhala njira zowonetsera madzi, chosamba chosiyana. Ndipo potsirizira pake amagwiritsira ntchito khungu la kirimu wamimba, kusonkhanitsa kusuntha kwa manja.
Tsopano tikudziwa momwe tingapangire malangizo othandiza m'mimba mwathunthu. Chikhumbo chomaliza chidzamveka pamene mutaphunzitsa, ganizirani zomwe zidzakhale pogona ndi mimba yokongola, komanso momwe mudzamvera. Khalani okongola ndi wathanzi!