Kutaya thupi kolemera, kumatenga nthawi. Palibe kwenikweni makonzedwe mwamsanga kapena mafupikitsidwe. Koma nthawi zina, kuleza mtima kwanu kukufika pampando, pamene inu mumagunda pamtunda - ndipo palibe chotsatira. Mukafika pamtunda, muyenera kudziwa zoyenera kuchita kuti maganizo anu apite kumbuyo ndi kuwonongeka kwabwino.
Mawu akuti "mapulitsi olemera" akhala akufotokozedwa kwa zaka zambiri.
Mwachilengedwe ndi m'maganizo, malo otayirira amapezeka pamene simunasinthe zakudya zanu komanso kuchita masewera olimbitsa thupi, koma simunatenge kulemera kwa masabata atatu. Mukhoza kusinthasintha ndi mapaundi angapo, koma mumapeza kuti simukuwoneka pansi pa nambala inayake.
Maphunziro aposachedwapa akuwonjezera chidziwitso chathu cha kuchepa kwa thupi, kagayidwe ka maselo, majini, ndi kupindula. Pamene kumvetsetsa kwathu kumawonjezeka, koteronso mwayi wofikira-ndikusunga- chilembo chanu cholemetsa ndikudutsa pamtunda woopsya!
N'chifukwa Chiyani Muli pa "Plateau?"
Posakhalitsa, ngati mukudya bwino, kuchepa kwanu kumachepetsanso, kapena mwinamwake ngakhale kanyumba kwa kanthawi. Pano pali zifukwa zingapo zomwe zimayambira pang'onopang'ono - kapena malo - pulogalamu yanu yolemetsa:
- Kuleza mtima: Kugonjetsa nthawi yomweyo sikuchitika ndi kutaya kwa nthawi yaitali. Zimatengera nthawi kutaya, ndiyeno pang'onopang'ono kugwirizanitsa zizoloŵezi zanu, ndi malingaliro anu ndi "atsopano inu."
- Thupi la thupi: Thupi lanu lakonzedwa kuti likuyendetseni inu kupyola mu moyo, sitolo ndi kupatsitsa mphamvu, ndikukutengerani kumene mukupita. Pamene mwadzidzidzi mutayamba kudya pang'ono, njala yanu yowopa thupi-imateteza mphamvu, ndipo imasokoneza thupi lanu. Kafukufuku amasonyeza kulemera kwake komwe mumanyamula, makamaka mankhwala omwe amawonetsa thupi lanu kuti asunge zolemera.
- Kusamala pa nkhani: Kwa iwo amene akufuna kulemera, malingaliro ndi gawo lalikulu la masewera olemera. Kuyang'anitsitsa, ndi kuyankhula, kudya ndi ntchito yovuta. Zakudya, zakumwa, zokometsera zonse zimapereka - nthawi zina mochulukira-momwe timamvera mumtima. Kusintha zizolowezi zakale, kupeza chidziwitso chatsopano, ndi kusankha zakudya zosiyana, kumafuna chifundo ndi kuleza mtima ndiwekha-ndi thupi lanu.
- Physiology: Kulemera, kapena kuchepa thupi pa nthawi yeniyeni ndi chifukwa chabwino choyendera ndi dokotala wanu. Mukhoza kukhala ndi chithokomiro chopanda mphamvu . Ngati muli ndi matenda a chithokomiro, mungafunikire kukonza chithandizo cha chithokomiro.
Kubwereranso pa Njira Yowononga Kuwonongeka
Ngakhale kuti ikuwoneka ngati malo, ikhoza kukhala phokoso pamsewu kuti muwone mapu anu. Ganizirani mfundo izi zothandiza kuyendetsa chiyeso chanu:
- Kuchita masewera olimbitsa thupi: Mfundo yeniyeni-kuchepa kwa thupi kumachitika pamene mphamvu yogwiritsira ntchito mphamvu zimagwiritsa ntchito mphamvu zoposa mphamvu. Ngati muli pamalo omwe mumachita masewera olimbitsa thupi nthawi zonse, ganizirani kusintha zochita zanu. Dziwani zolinga zanu-kodi mukuyesera kuti mufike kulemera kwabwino, kapena mutengeke? Kufikira ndi kusunga kulemera kwabwino sikufuna maola atatu pa masewera olimbitsa thupi patsiku-koma kungapangitse ora limodzi la ntchito zovuta masiku ambiri a sabata, ndi cholinga chokhazikitsa minofu.
- Onetsetsani zomwe mumadya-kapena kutafuna: Kuwerengera kalori, kapena kuwerengera kulira kwa chakudya ndi njira yovomerezeka yoonetsetsa kuti mumadziwa chiyani, ndi kuchuluka kotani, mukudya. Ife tiri kwenikweni "zomwe timadya." Kumvetsetsa bwino momwe mungadye mu njira yathanzi-pamene mukusiya chipinda cha makeke ndi keke nthawi zina. Kuwonjezera kudya ndi zipatso ndi ndiwo zamasamba, ndipo ganizirani zomwe zingakuthandizeni. Ndondomeko ya chakudya chokhutiritsa ndi njira yabwino yosunthira ku zolinga zanu zolemera.
- Kugona! Kafukufuku amasonyeza anthu omwe amagona pang'ono, nthawi zambiri amalemera kwambiri. Kugona mokwanira ndi kofunikira pa thanzi-ndi kutaya thupi. Mukakhumudwa, mumachita masewera olimbitsa thupi ndipo mumakhala ndi chikwama cha soda kapena soda. Pamene mukudwala kutopa tulo, muyembekezere kusokoneza kulemera kwa thupi, kuteteza thupi lanu komanso kuthamanga kwa maganizo-zomwe zimalimbikitsa njala yanu.
Zakudya Zakudya Zowononga Plateau
Zina mwa zinthu zomwe mungayesere ngati muli ndi vuto lolemera:
- Sinthani zakudya zanu. Mwachitsanzo, yowonjezera kapena kuchepetsa kuchuluka kwa mapuloteni, mafuta kapena mavitamini pang'onopang'ono kuti awone ngati zimakhudza pa tsamba lanu.
- Sinthani kudya kwa kalori. Ngati mukudya kalori yotsika kwambiri, kuwonjezeka pang'ono kwa ma calories kungakuthandizeni kwambiri chifukwa cha kuchepetsa kulemera kwanu chifukwa chochepetsedwa kwambiri ndi kalori ikhoza kulimbikitsa thupi kuteteza mafuta.
- Sinthani chizoloŵezi chanu cha thupi. Onjezerani minofu yambiri, aerobics, kapena nthawi yambiri.
- Pezani zolinga zanu pamalo abwino. Maganizo abwino ndi ofunika kwambiri monga chakudya komanso masewera olimbitsa thupi.
Kumbukirani - sitepe iliyonse yomwe mumatenga imakulimbikitsani kuchoka ku "plateau," ndipo mubwerere panjira yanu kumoyo wathanzi!