Chigamulo 1: Muzionetsetsa kuti mukudya bwino.
Ndi zophweka kwambiri. Idyani zipatso, masamba, ndi mbewu zonse. Sankhani zakudya zamakono komanso mafuta ochepa.
Lembetsani kapena musalowetse mafuta ochuluka, mchere ndi shuga. Posankha zakudya zokondweretsa chakudya amalimbikitsa kutsatira zotsatirazi:
- Sankhani mitundu yambiri ya zipatso kapena ndiwo zamasamba. Kuwala, kuli bwino. Masamba obiriwira kwambiri, monga tomato, sipinachi, dzungu - ndiwo othandiza kwambiri. Za zipatso, mwachitsanzo, mungatchule blueberries, yamatcheri, makangaza, apricots. Mukhoza kuwagula iwo zouma kapena mazira, ngati si nyengo ya atsopano.
- Chakudya cha nyama - zakudya zabwino kwambiri zili ndi mafuta omega-3. Ichi ndi nsomba, nyama yowonda. Masewera othandiza kwambiri - nyama zakutchire. Koma zimakhala zovuta kuzipeza ndipo zimakhala zovuta. Nthawi zonse musankhe nyama yowonda popanda mafuta.
- Za mapulotini - akhoza kukhala masamba ndi nyama. Zomera zimakhala bwino. Mafuta oyenera angakupatseni mtedza, mbewu ndi mafuta.
Lamulo 2: Sungani ukhondo wabwino.
Pukuta mano ako kawiri patsiku pogwiritsa ntchito phala lokhala ndi fluoride. Onetsetsani kuti muthamanga mano anu pamadzi tsiku ndi tsiku. Nthawi zonse fufuzani mano kwa dokotala wamazinyo. Madokotala amati okha maburashi ndi phala sali okwanira. Amalimbikitsa kugwiritsa ntchito ntchentche ya mano kuti aziyeretsanso malo osakanikirana. Mfundo ndi yakuti pofuna kuchotsa chipikacho m'madera omwe sungapezeke ndi dzino, mano a mano amafunika. Pamene ulusi umayamba kukhala wong'ambika kapena wong'ambika - izi zikutanthauza kuti chovala cholimba (tartar) chakhala pakati pa mano, ndipo ino ndiyo nthawi yoti mupite kwa dokotala wa mano.
Mano athu ndiyeso la thanzi lathunthu. Choncho, m'pofunika nthawi ndi nthawi kukaonana ndi dokotala wa mano chifukwa cha cholinga chenicheni cha mankhwala. Koma palinso ndemanga. Umoyo wathanzi umadalira mkhalidwe wa mano athu. Izi zimadalira umoyo wathu, maganizo athu komanso umunthu wathu. Kusamalira mano ndiko kuthandiza kwathu kuti tikhale ndi moyo wabwino.
Lamulo 3: Yang'anani khungu!
Tsiku lililonse, sambani khungu la thupi (osati nkhope) ndi wothandizira. Ikani mawotchi a dzuwa tsiku lonse. Gwiritsani ntchito kukonzekera komwe kuli ndi retinol (vitamini A) ngati kuli kotheka. Akatswiri amanena kuti ngati mutangokhala ndi nthawi imodzi mwa zinthu izi, ndiye kuti musankhe khungu la dzuwa. Kugwiritsa ntchito kwake ndiko kupambana kwenikweni kwa moyo wautali. Chifukwa dzuŵa - chitsimikizo champhamvu cha khungu, zomwe zimachititsa kuti munthu akakalamba msanga. Ngati muli ndi nthawi, yesani kugwiritsira ntchito retinol. Izi zidzachepetsa mavitamini, kuteteza maonekedwe a mizere yabwino, makwinya ndi mausinkhu.
Njira zothandizira khungu ndizofunika kusankha bwino. Masiku ano izi sizili vuto. Pali mndandanda wonse wa mankhwala kwa zaka zingapo ndi mtundu wa khungu. Mukungodziwa kuti muli ndi mtundu wotani, ndipo sankhani zodzoladzola molingana ndi izi. Amatanthawuza "mitundu yonse" ingagwiritsidwe ntchito monga zothandizira, kuphatikizapo zofunikira. Iwo ali, monga lamulo, osakhumudwitsa kwambiri komanso oyenera ngakhale kwa ana.
Lamulo 4: Yang'anirani thanzi labwino ndi malingaliro!
Sungani malingaliro anu bwino. Si mawu okha - ndilo chikole cha moyo wautali ndi moyo wokhutira. Muzigwiritsa ntchito nthawi kuwerenga kapena kuphunzira zatsopano. Yesani kuthetsa nkhawa. Khalani ndi ubale wabwino ndi abwenzi anu, abwenzi ndi anthu omwe mumayankhula nawo. Lingaliro liri ngati minofu ya thupi: ngati iwe suwuphunzitsa izo, izo zimakhala atrophied ndi kutayika. Zochita zolimbitsa ubongo ndizofunikira. Kugwiritsa ntchito malingaliro kungaphatikizepo kuwerenga tsiku ndi tsiku, kuphunzira chinenero chatsopano, zokonda zojambulajambula monga kujambula kapena kusewera chida choimbira. Chigawo chofunikira cha thanzi labwino ndi kugwiritsa ntchito njira zomwe zimathandiza kuthetsa nkhawa. Izi zingakhale njira zosinkhasinkha kapena kupuma. Gwiritsani ntchito njira izi kuti muzitha kusangalala pambuyo pa ntchito yovuta ya tsiku kapena kungosangalala. Izi zidzakuthandizani kukhalabe ndi moyo wautali, komanso kuthandizira kuthana ndi mavuto komanso nthawi zovuta.
Chigamulo 5: Kodi machitidwe!
Yesani kuchita mtundu uliwonse wa masewera olimbitsa thupi. Osachepera mphindi 30 tsiku lililonse. Zingakhale chirichonse choyenda ndi galu kukachita masewera olimbitsa thupi. Kugona maola 7 mpaka 9. Imwani madzi ambiri. Munthu wamkulu ayenera kumwa 2 malita a madzi tsiku lililonse. Ndipo, ndi madzi, osati khofi, zakumwa zabwino kapena timadziti.
Anthu ambiri amanena kuti alibe nthawi yochita maseŵera olimbitsa thupi. Akatswiri amalangiza kuti muwerenge zomwe mukukonzekera ndikugwiritsanso ntchito zomwe mumakonda. Simusowa kukonzekera mapulogalamu omwe simungakwanitse. Yambani pang'ono. Kukwera pamwamba pa masitepe pamapazi m'malo mwa elevator kudzakhala gawo lanu loyamba kumoyo wathanzi, kupambana, moyo wautali.