Momwe mungaletsere msanga msungwana wowonda komanso mnyamata kunyumba

Anthu amatsutsana mpaka kalekale kunenepa kwambiri. Pali malangizo ndi zidule zambiri pamutu wonenepa. Pali zocheperako zazomwe munganene kuti muchepetse anyamata ndi atsikana oonda. Ndilabadira pang'ono nkhaniyi.

Nawa maupangiri othandiza onenepa kunyumba.

1. Sinthani zakudya zanu. Idyani "chakudya chosinthira" chowonjezera kuchuluka kwa kalori kuti muchepetse.
2. Izi sizitanthauza kuti muyenera kugwiritsa ntchito molakwika zakudya zamafuta ndikuwonera TV tsiku lonse mutanyamula paketi ya tchipisi m'manja. Idyani zakudya zabwino powonjezera gawo lanu.
3. Sankhani zakudya zomwe zili ndi ma calories ambiri. Ngati mumamwa mkaka, mugule ndi mafuta 3.5-6%.
4. Chakudya cham'mawa, kuphika phala mumkaka ndi batala.
5. Kuti muchepetse, onaninso ufa, zakudya zokazinga ndi zophika pazakudya zanu.
6. Idyani zipatso zambiri. Amapichesi, nthochi, ma apurikoti adzachita. Tengani zokhwasula-khwasula pakati pa chakudya. Adzasangalatsidwa ndikulipiritsa thupi ndi mphamvu.
7. Kodi muli ndi chidwi chokulitsa minofu, osakula "mimba yamowa"? Pitani kumalo ochitira masewera olimbitsa thupi. Pulogalamu yoyenera yolimbitsa thupi, magawo angapo pa sabata, itha kukuthandizani kuti mukhale ndi mapaundi ochepa amtundu wa minofu.

Chinsinsi cha kunenepa mwachangu ndichakudya chambiri chambiri, kukhala ndi moyo wathanzi, kulimbitsa thupi, komanso kugona mokwanira.

Malangizo 7 amomwe mungalimbikitsire abambo kunyumba

Amuna amanenepa pomanga minofu. Izi sizovuta kuchita. Choyamba, funsani dokotala wanu, chifukwa kusintha kwa moyo kumatha kubweretsa zovuta.

1. Zinthu zomangira zazikulu ndi zomanga thupi. Kuchulukitsa thupi kudzapeza kuti mukugwiritsa ntchito zakudya zamapuloteni. Pali mapuloteni ambiri munyama, nsomba, masamba, zopangira mkaka, mazira.
2. Kuti mukhale wonenepa, muyenera mphamvu, yomwe imapangidwa mthupi kuchokera ku chakudya. Zakudya zomveka bwino zimachulukitsa mafuta amthupi, zimapezeka mu shuga, ayisikilimu, maswiti.
3. Kukula kwa minofu kumaperekedwa ndi chakudya chambiri chomwe chimapezeka m'masamba ndi mbewu. Phatikizani zakudya zofananira pazakudya zanu.
4. Ngati thupi siligwira bwino ntchito, muyenera kuiwala zakukula kwa thupi. Ntchito yake yolumikizidwa bwino zimatengera kuchuluka kwa ma microelements ndi mavitamini omwe amagwiritsidwa ntchito mkaka, masamba, zipatso ndi nyama.
5. Ntchito yabwinobwino ya thupi ndiyosatheka popanda mafuta. Akatswiri azakudya amalangiza mafuta a masamba, zopangira mkaka, ndi nsomba zam'nyanja. Ndi bwino kukana nyama yamafuta.
6. Kuphunzira mwamphamvu kumakuthandizani kuti muchepetse thupi msanga. Ndi bwino kugwiritsa ntchito ntchito za mphunzitsi waluso kuti akonze pulogalamuyi. Chitani masewera olimbitsa thupi katatu pamlungu. Limbikitsani katunduyo pang'onopang'ono.
7. Pumulani thupi lanu mukamaliza kulimbitsa thupi. Musamachite masewera olimbitsa thupi tsiku lililonse. Kugona pafupifupi maola 8 patsiku.

Malangizo a Kanema

Njira zothandiza kunenepa kwa mtsikana wowonda

Pafupifupi atsikana onse, omwe amalota ndi ochepa thupi, ali ndi chidwi ndi njira zothana ndi mapaundi owonjezera. Ena, m'malo mwake, amafuna kupeza mapaundi ochepa.

Ndimapereka malangizo otsimikizika.

1. Yambani kudya kwambiri. Phatikizani mikate yoyera, maswiti, zopangira ufa, mbatata ndi uchi pazakudya zanu. Musaiwale za zakudya zomanga thupi - mazira, nsomba, nyama.
2. Imwani kapu ya madzi atsopano musanadye. Imwani madzi pafupifupi 2.5 malita tsiku lonse.
3. Pitani kumalo ochitira masewera olimbitsa thupi kapena gwiritsani ntchito thupi lanu kunyumba.
4. Idyani pafupifupi kasanu. Khalani ndi zokhwasula-khwasula pakati pa kadzutsa, nkhomaliro ndi chakudya chamadzulo.
5. Tafuna chakudya bwino, upumule pang'ono ukatha kudya kuti thupi lizilingalira chakudya. Gulani vitamini complex ku pharmacy.
6. Lonjezani kukula kwa gawo, onjezerani mbale zatsopano. Ngati mumadya phala lokhala ndi chakudya cham'mawa, pangani sangweji ya soseji kuwonjezera apo. Popita nthawi, thupi la mkazi limazolowera magawo owonjezeka.
7. Zizolowezi zoipa zimachepetsa kagayidwe kanu. Pewani mowa ndi ndudu. Nthawi zina mutha kudzisangalatsa ndi mowa wosakhala mowa.
8. Kupsinjika maganizo kumawotcha mafuta. Ngati mukufunitsitsadi kunenepa, chotsani kupsinjika ndi malingaliro oyipa.
9. Samalani kwambiri kuti mugone. Kugona osachepera maola 8.
10. Onani wazakudya kuti akuthandizeni. Adzapanga menyu apadera onenepa.

Malangizo avidiyo

Kodi mungatani kuti muchepetse sabata limodzi?

Ambiri amadabwa akamva kuti wina akufuna kunenepa. Palibe chodabwitsa. Mwachitsanzo, othamanga ena amafunika kunenepa kuti apikisane.

Malangizo wamba

1. Kuchepetsa ntchito kuti muwonjezere kulemera ndikusunga mphamvu. Ndimagwira ntchito mwamphamvu komanso mwamphamvu, zopatsa mphamvu zimadya msanga.
2. Ngati simungathe kulingalira moyo wopanda masewera, chepetsani maphunziro. Ngati munachita kanayi pa sabata, muchepetse kuchuluka kwamakalasi atatu.
3. Phunzitsani kokha magulu akuluakulu a minofu. Kwa kanthawi, kulumpha ndi kuchita masewera olimbitsa thupi kuyenera kuyiwalika, kumafunikira mphamvu zambiri.

Zakudya zabwino

1. Limbikitsani zakudya zanu mwa kukonda zakudya zomanga thupi. Zogulitsa mkaka ndi mbale zanyama zimakhala "mafuta" abwino kwambiri mthupi.
2. Gawani zakudya zanu muzakudya zisanu ndikudya zakudya zazing'ono.
3. Idyani phala ndi mkaka ndi masangweji kadzutsa. Chakudya chamasana - mbale ya borscht yolemera, nyama yophika pang'ono kapena timapepala tating'onoting'ono tokhala ndi mbatata yosenda. Pangani nkhuku zophika ndi pasitala kuti mudye chakudya chamadzulo.
4. Onjezerani mkaka kapena tchizi grated kuti muwonjezere kalori wazakudya zochepa. Masaladi a nyengo ndi zonona zonona.
5. Chakudya chamasana, tchizi kanyumba ndi yogurt, mkaka wophika wowotcha kapena masangweji ndi oyenera. Mutha kudya ma jerky, mtedza, kapena ma protein.
6. Kudya mopitirira muyeso sikuvomerezeka. Izi zidzakuthandizani m'mimba mwanu kuthana ndi kupsinjika.
7. Osadya usiku. Idyani maola awiri musanagone. Kupanda kutero, mapaundi omwe apindula amakhala onenepa, omwe siosavuta kuchotsa.

Njira yothetsera vutoli ndichakudya choyenera komanso chopatsa thanzi, kupumula kowonjezereka komanso kupsinjika kwamalingaliro.

Malangizo okulemera munthawi yochepa kwambiri

Kukhala bwino popanda kudya kwambiri ndizovuta kwambiri. Koma sikuti aliyense amatha kusinthana ndi chakudya kasanu patsiku, kudya msuzi, cutlets, phala la mkaka ndi masangweji.

Akatswiri azaumoyo amalangiza kuphatikiza zakudya zopatsa thanzi ndi zolimbitsa thupi - maphunziro olimba omwe amayang'ana kwambiri kukula kwa minofu.

1. Kuchita masewera olimbitsa thupi ndikuwonjezera kuwonjezera kunenepa. Kukaona wophunzitsa zolimbitsa thupi ndikupanga pulogalamu yophunzitsira komanso masewera olimbitsa thupi.
2. Tsatirani dongosolo loyenera la chakudya. Idyani chakudya cha carbs ndipo imwani kapu ya mapuloteni kugwedeza ola limodzi musanapite kuntchito.
3. Idyani yogurt wokoma kapena nthochi zingapo mukatha masewera olimbitsa thupi. Chifukwa chake bwezerani masitolo anu a glycogen. Theka la ola mutatha kuchita masewera olimbitsa thupi, tikulimbikitsidwa kuti tidye chakudya chama protein.
4. Onetsetsani kuti muwerenge ma calories. Kulemera kwa thupi kudzawonjezeka mukamadya zopatsa mphamvu pang'ono tsiku lililonse.
5. Powerengera, ganizirani mphamvu zomwe zimagwiritsidwa ntchito pophunzitsa masewera olimbitsa thupi, kukonzekera mayeso, ntchito zapakhomo, ndi zina zambiri. Palibe chifukwa chowerengera molondola. Lembani zochita zanu zomwe zimafuna mphamvu zambiri.
6. Ngati palibe nthawi yochitira masewera olimbitsa thupi, ndipo lingaliro la kulemera kwachibadwa silimachoka, idyani kwambiri ndikusunthira pang'ono. Pa nthawi yomweyo, simuyenera kuyamwa ma kilogalamu a zakudya zokazinga ndi zamafuta, maswiti, pickles ndi nyama zosuta. Idyani chakudya choyenera komanso chokwanira.
7. Muzigona pafupifupi maola 8 patsiku.
8. Nthawi zambiri, anthu osachedwa kutengeka komanso amanjenje sangathe kunenepa. Yesetsani kukwaniritsa mtendere wamumtima. Kuyenda ndi yoga kudzathandiza ndi izi.

Ngati chifukwa cha kuonda kwambiri ndi mtundu wina wa matenda, muyenera kupita kwa dokotala, kukayezetsa ndi kumwa mankhwala, kenako ndikuyesani kuwonjezera kulemera kwa thupi.