Kodi ndingatani kuti ndichepetse kulemera? Kuchita masewera olimbitsa thupi. Kodi mungatani kuti mutaya thupi mwamsanga komanso molondola?

Kulemera kwakukulu, monga matenda, ndikosavuta kupewa kusiyana ndi kuyesa kuchotsa mtsogolo. Komabe, nthawi zambiri saganizira za vutoli mpaka litadzala. Zolondola kwambiri, mulemera kwathunthu. Kuperewera kwa njira ndi malangizo osiyanasiyana pa momwe mungathere mwamsanga, sizikumveka: Magazini a amayi ali odzazidwa ndi zokhudzana ndi zakudya zatsopano komanso zapamwamba. Mmene mungasankhire choyenera kwambiri ndi funso.

Mawu oyambirira ndi zakudya

Inde, poyamba pazinthu zowononga kulemera kwakukulu ndiko kulepheretsa kuchuluka kwa chakudya chodyedwa, kapena zakudya. Mwamsanga kutaya thupi mu sabata, kwa masiku atatu, kwa mwezi - malingaliro ndi osiyana kwambiri, koma onse amatentha ku chinthu chimodzi: aliyense amafuna kukhala wopepuka, koma safuna kuchita khama kwambiri. Ndipo chofunika kwambiri - sindikufuna kuthera nthawi yochuluka pa izi. Pakali pano n'zachidziŵikire kuti kulemera kwa phindu kwa miyezi yambiri, ngakhalenso zaka, sikudzatha mosavuta. Wopanda nzeru - kuchotsa mapaundi owonjezera pang'onopang'ono ndikuyesera kupeza zotsatira zamuyaya. Ngati mumagwirizanitsa zakudya ndi maseŵera olimbitsa thupi katatu pa sabata kwa theka la ora - mafuta oyaka adzachitika mofulumira kwambiri.

Zakudya zofulumira

Ndipo apo pali zozizwitsa mu zamatenda. Timadziwa njira zosavuta kuti tipewe kulemera kwa mlungu umodzi. Izi ndi chakudya chodziwika chomwe chimakupatsani inu kutentha kuchuluka kwa mafuta mu masiku angapo. Chikhalidwe ndi chiyani, njira zabwino siziphatikizapo njala yeniyeni. Monga, mwachitsanzo, mu zakudya za oatmeal. Ayenera kutsogoleredwa ndi tsiku limodzi la mpunga. Usiku mu lita imodzi ya madzi muyenera kuzembera supuni 4 za mpunga. M'mawa, wiritsani chisakanizo kwa ola limodzi kutentha kwakukulu. Zimatembenukira ku jelly jelly, zomwe mumayenera kumwa kamodzi ndikusadya kapena kumwa maola asanu. Ndiye mungathe kudya, kupatula zokoma, ufa ndi mafuta. Kwa maola asanu musanagone, musadye.

Zakudya zodya zimapangidwa kwa masiku asanu ndi awiri. Chakudya chamadzulo, chamasana ndi chakudya chamadzulo chimangokhala ndi oatmeal m'madzi, opanda mchere ndi shuga. Kuti mudzaze zosowa za thupi za ma microelements ofunika, muzitha kudya masamba ndi zipatso, kupatula mbatata, nthochi ndi mphesa. Muyenera kumwa madzi ambiri. Kwa mlungu umodzi wa zakudya zoterozo, mukhoza kutaya makilogalamu atatu osafunikira.

Zakudya zophika ndi zothandiza komanso zovulaza

Zakudya za m'thupi zimakhudzidwa kwambiri ndi ntchito yotentha mafuta. Komabe, n'kosatheka kukonzekera momwe mungatetezere mwamsanga msanga komanso moyenera, osamvetsa bwino "zabwino" ndi "zoipa". Kwa "zabwino" ndizo zomwe pang'onopang'ono zimakhudzidwa ndi thupi kotero kuti sizisandulika mafuta. Iwo ali mbali ya tirigu wosamveka (mpunga, oats), mkate, masamba ndi zipatso. Zakudya "zoipa" zimapezeka kwambiri mu mikate yoyera, katundu wophika, mikate, mabisiketi.

Choncho, posankha njira yochepetsera thupi mwamsanga komanso mosavuta, muyenera kulingalira za zakudya kuti gawo lalikulu likhale ndi masamba ndi zipatso, zopangidwa ndi "zabwino" zamagazi. Mafuta a puloteni ndi polyunsaturated ndi ofunikira thupi, koma ayenera kukhala ochepa ngati n'kotheka. Nkhumba yamatchi, nkhuku, nsomba, nsomba, zimatha kukwaniritsa njala popanda kulemera. Ndipo mumamwa madzi ochuluka, osachepera limodzi ndi theka kapena awiri malita patsiku. Pamadzi ayenera kunenedwa mosiyana.

Madzi kuti akuthandizeni

Madzi opatsa moyo ndi ofunikira kwambiri. Pali njira yowopsya ya momwe mungathere polemera: yanizani njala pamadzi. Pa sitepe yotereyi mukhoza kupita ndi kuyeretsa thupi la poizoni ndi poizoni m'mitsuko. Masiku atatu oyambirira akuperekedwa molimbika kwambiri. Pa tsiku lachinayi zimakhala zovuta kwambiri, chifukwa thupi limalowa mkati mwa malo osungiramo katundu, ndipo ndalama zomwezo zimayambira kuchoka mu mawonekedwe a mafuta ndi slag pamakoma a zombo.

Masiku atatu otsatira, monga anthu odziwa bwino amanenera, amapatsidwa kale mosavuta, mwambo wochuluka, kapena chinachake. Kulemera kunasungunuka, komanso mphamvu. Panthawiyi, ndi bwino kuti musamagwire ntchito mwakhama, koma siyeneranso kunama ndikuvutika. Kuyenda mosavuta poyera, kuwerenga, ntchito zosangalatsa, kulankhulana ndi achibale kumathandiza kupulumuka masiku ovuta awa. Mwa njirayi, achibale ayenera kuthandiza anjala: musamapanikize, musawapangire kuphika, ndipo makamaka musamadwale fungo lonunkhira kuchokera khitchini. Ichi ndi chinthu chovuta kwambiri: njala imodzi, aliyense amavutika.

N'zoonekeratu kuti njira yododometsa imeneyi, ngakhale yothandiza kwambiri, siyenerera aliyense. Koma palinso njira yina, osati kuchokera kumalo ochepera kulemera kwa masiku asanu, koma kuthandiza tsiku limodzi kuyeretsa thupi ndi kutaya kilogalamu imodzi. Zimatengera malita atatu a madzi, makamaka osatulutsidwa ku mankhwala, chifukwa madzi okha omwe saloŵerera m'thupi samatha kusungunula mchere ndi kuyambitsa mchere wa madzi.

Kotero, mkati mwa tsiku madzi awa amwedzera pang'ono pang'onopang'ono, muzipinda zazing'ono. Mutu ukhoza kufooka njala, koma ndi bwino kupirira komanso osatenga mapiritsi. Chakumadzulo madzulo chikhalidwe chidzasintha. Mtsuko umatenga mthunzi wakuda wonyezimira ndi kutentha. Izi zikutanthauza kuti mchere ndi slag zinayamba kuchepa. Usiku, thupi lidzapumula, tulo tidzakhala lamphamvu. Pa tsiku lachiwiri - mndandanda wowonjezera mafuta ochepa otsika ndi mafuta. Ndipo zonse, zothandiza kudya pamapeto, ndi kilogalamu imodzi sizinachitike. Pambuyo pake, mukhoza kudya njala kwa maola 36, ndi zophweka: musadye madzulo, mumwani madzi okha, mugone m'mimba yopanda kanthu ndipo tsiku lotsatira mukamwe madzi otsala ndikupirira usiku wina. Ngati mubwereza njirayi kawiri pamwezi, thupi lidzakula, khungu lidzasintha, ndipo kulemera kochepa kudzatha pang'onopang'ono.

Thupi la thupi lopaka mafuta

Ngati tilankhula za kuchepetsa kuchepetsa kulemera kwake komanso kawirikawiri za kukhala ndi mawonekedwe abwino, ndiye kuti palibe chabwino kuposa kuyenda. Osathamanga, kapena kuyenda moyenda, koma kuyenda mwamphamvu. Gwiritsani ntchito mwamtheradi magulu onse a minofu, imitsani minofu ya kumbuyo, mimba, miyendo. Pokhala ndi nthawi yaitali m'masiku oyambirira opanda zachizoloŵezi, kutopa kungamveke, koma kumangobweretsa chimwemwe. Kuwonjezera thupi lonse la thupi, kumalimbitsa mtima, kukanikiza kwa magazi. Choncho, ngati kuli kotheka, muyenera kusiya kunyamula ndikupita kuntchito ndikugwira ntchito kuchokera kumapazi.

Ndipo chifukwa cha mafuta ofulumira, kuphunzitsidwa kwakukulu kumafunika. Kuyenda komweko, koma pa terrenkuru, kumapereka mwamsanga mwamsanga. Ngati masewero olimbitsa thupi ndi aulesi kapena palibe nthawi, ndiye kuti mukhoza kulangiza machitidwe ophweka kuti muchepe msanga.

Kuchita masewera olimbitsa thupi sikuli kwa ofooka

Timagwira mapazi mofanana, manja amamangirira kumbuyo kwa mutu. Timadula kasite makumi anai popanda kuima. Pambuyo pa masiku asanu ndi limodzi kenako zotsatira zidzakhala zoonekeratu - kulemera kudzacheperachepera 3-4 makilogalamu. Kuchita masewera olimbitsa thupi ndi kovuta kwambiri, chifukwa anthu omwe ali ndi matenda a mitsempha ndi ziwalo sangakonzedwe. Musamugwire iye ndi iwo omwe ali ndi vuto la mtima ndi kuthamanga kwa magazi. Kulankhula mwachindunji, ndi bwino kuti anthu osauka asaganize za njira yochepetsera msanga mu sabata kapena ngakhale mwezi, ayenera kusankha zakudya zoperewera komanso maphunziro.

Njira zamakono zowononga kulemera

Mankhwala amachiritso amadziwa njira zambiri zochepetsera thupi mwamsanga komanso moyenera, ndipo maphikidwe ake onse amachokera ku choonadi chenicheni: kuchotsa ma kilogalamu oposa thupi, muyenera kuyamba kuyeretsa mkati. Choncho, mu zakudya zonse ndi zakusayansi pa nkhaniyi, kudya masamba ambiri, zipatso, masamba - awa "otaya" m'matumbo amalandiridwa.

Kuti musamafalitse malingaliro a mtengo (komabe, zonse zomwe simunganene), apa pali njira imodzi yothandiza kuchepetsa kulemera. Iye samasautsa nkomwe, chifukwa iye sadzasowa njala. Zonsezi ndi za tiyi ya zitsamba. Kusonkhanitsa ndiko motere:

• Buckthorn makungwa - magawo asanu;
• Mbewu za fennel ndi parsley - magawo awiri aliwonse;
• Mizu ya dandelion ndi timbewu - 1,5 mbali iliyonse.

Kumayambiriro kwa m'mawa tengani supuni ziwiri zowonongeka, kuthira madzi otentha mu theka la lita imodzi ndi kukulunga. Pambuyo pa theka la ola msinkhu ndikumwa pamimba yopanda kanthu kulowetsedwa konse. Maola anayi pambuyo pake, musadye kapena kumwa chirichonse. Ndiyeno chirichonse chiri monga mwachizolowezi. Inde, simukusowa kudya ndi kudya zinthu zambiri zoipa.

Nthawi yomweyo ndikuyenera kunena kuti iyi si njira yowonongeka mwamsanga. Kulowetsedwa kuyenera kuledzera kwa milungu iwiri. Kuyeretsa matumbo, kenako ziwiya. Zotsatira zimapita pang'onopang'ono, koma zakhazikika. Mofananamo, thupi limachiritsa, liwu lofunika limatuluka, ndipo khungu la nkhope limakhala latsopano.

Amuna amafunanso chiuno

Inde, chiuno ndi chiuno, chifukwa poyambirira kwa oimira mphamvu zachiwerewere, mafuta amathiridwa pamimba, ndiye kumbali. Kodi pali amuna omwe ali ndi miyendo yopyapyala ndi mimba yakuda? Ndipotu, mafuta omwe amapezeka pamimba amapezeka osati kunja kokha, komanso mkati. Ziwalo zowonjezera zimakula ndikukula mafuta, ndipo izi zadzaza ndi matenda owopsa a chiwindi, ziphuphu, mtima ndi mitsempha ya magazi. Ndipo njira yochepetsera mofulumira si vuto lenileni. Ulemu, kupsinjika maganizo, ntchito yochepa - pali zifukwa zambiri za kulemera kwakukulu. Koma nthawi zambiri chifukwa chachikulu ndi njira yolakwika ya moyo ndi ulesi wamba waumunthu. Ndipo tsopano palibe njira iliyonse yoyenera kudziika nokha.

Kodi mungatani kuti mutaya thupi mwamsanga komanso popanda kuvulaza thanzi lanu?

Zaumoyo ndizofunika kuganizira poyamba: pomwepo, kulemera kwakukulu, apo ndi kumangirira pamtima, ndi kuthamanga kwambiri, ndi shuga. Ambiri saganizira za izo ndikuyamba kupopera makina, kuthamanga, njala.

Koma osati zakudya zonse zoyenera komanso kuchita masewera olimbitsa thupi, zomwe zingakuthandizeni kuti muchepe msanga. Kodi mwamuna amadziwa bwanji kuti ali ndi mavuto? Njira yosavuta ndiyo kuyesa m'chiuno. Zili pano, monga tafotokozera pamwambapa, kugonana kolimba kumayamba kukulitsa mafuta kunja ndi ziwalo za mkati. Ndipo koposa zonse, kupanga mafutawa kumapangitsa shuga ndi zakudya zamtundu uliwonse.

Ndipo, ndithudi, momwe mungachepetsere kulemera popanda kugwiritsa ntchito mwakhama? Ngati dokotala wathanzi ndi munthu wodwala akulolera, kuchita masewera olimbitsa thupi kungayambe kutenthedwa mafuta komanso kukhala ovuta kwambiri. Pamene zovuta zolimbitsa thupi zimayesedwa kuti zichepe, pali njira yamba - kuyenda. Ngati mungathe kuyenda nokha makilomita asanu pa tsiku, m'malo mogwiritsa ntchito elevator "stadium yowonekera" - makwerero, iyi ndi njira yokha yochepetsera thupi, komanso momwe angabwezeretse thanzi. M'masiku oyambirira, padzakhala kutopa, ndipo zonse zidzakhala bwino. Pa nthawi yomweyo, minofu, mmbuyo, mimba, ndi minofu ya mtima zimalimbikitsidwa. Kunenepa kumachoka pang'onopang'ono ndipo, ndikofunikira, sikubwerera, ngati kuti musayende.

Mdani wa anthu ndi chakudya chofulumira

Zonse zomwe mukunena, koma pa zakudya, makamaka zimadalira bwino. Mawonekedwe abwino nthawi zonse ndi ofunikira, komanso panthawi yolemera - makamaka. Malangizo a katswiri wamaphunziro okhudza momwe angathere pang'onopang'ono adzakhala othandiza kwambiri. Mu gawo la malangizo apadziko lonse mungathe kukumbukira zinthu zosavuta: muyenera kupeza mphamvu yakusiya mchere, shuga ndi ufa. Adani wina - chakudya chofulumira, chomwe chimatchedwa chakudya chofulumira. Chips, hamburgers, soups ndi mankhwala osungidwa pamodzi ndi mafuta ndi mavitamini ophatikizana sizongoganizira zokhazokha komanso zowononga - pali umboni wakuti zimayambitsa chizoloŵezi choledzeretsa. Kuphatikiza apo, ali ndi kuchuluka kwa shuga ndi zakudya zopangidwa bwino. Ndikofunika kuwauza "ayi" - ndipo posakhalitsa zotsatira zidzasonyezedwa mu chiwerengerochi.

Apanso za zizoloŵezi zoipa

Palibe amene angatsutsane ndi mfundo yakuti kulemera kwakukulu ndi zotsatira za zizoloŵezi zoipa. Zosakaniza mumdima, usiku zimatha pa firiji, kusagwira ntchito, ulesi - zonsezi zimapangitsa chinthu chimodzi: munthu amakula! Ndipo ngati mutagwirizanitsa mndandanda wa chilakolako cha mowa, mafuta, zokometsera, okoma, ufa ... Palibe chotsutsa pa chikhalidwe, chikhalidwe choipa kapena zina zomwe zimayambitsa. "Chinthuchi chiri mwa ine" - ndi momwe munthu aliyense ayenera kuyandikira vutoli. Kokha mwa kusintha moyo wake, adzapeza njira yoyenera yolemetsa (kwa masiku asanu kapena kuposerapo - ndizochepa kale). Njira iliyonse ndi yabwino komanso yothandiza mwa njira yake, koma ngati ili yoyenera munthu wina - mkhalidwe wa thanzi lake ndi kufunitsitsa kusintha.