Pamene kunenepa ndi mphumu zimachitika palimodzi, thanzi lanu likhoza kuthandizidwa kwambiri. Ndipotu njira imodzi yabwino yothetsera vuto la mphumu ndiyo kufika kulemera kwabwino.
Zakudya zabwino, zolimbitsa thupi ndi zochita maseŵera olimbitsa thupi ndi njira ziwiri zomwe zimatsimikiziranso njira zochepetsera kupweteka kwambiri komanso kuchepetsa kunenepa kwambiri. Koma pali nsomba (kwenikweni): mphumu ikhoza kukhala yovuta kwambiri.
Mawu akuti "kutaya mpweya wanu" samayandikira ngakhale kufotokoza kumverera kokhala ndi chifuwa cha mphumu pamene akugwira ntchito.
Choipa kwambiri, ngati ndi nyengo yozizira kapena kutentha kunja, kuchita masewera olimbitsa thupi kunja kungakhale kunja kwa funsolo. Mwamwayi, pali chiyembekezo. Pali njira zambiri zomwe anthu omwe ali ndi mphumu akhoza kusiya kulemera kolemetsa, kaya ali ochepa kwambiri kapena akufuna kukhala ndi thanzi labwino. Nazi malangizo omwe mungayambe.
Kupita Patsogolo ndi Tchati Pa Tsiku Lililonse
Mukadzuka tsiku lirilonse, yesetsani kugwiritsa ntchito digito ndikulemba pa tchati yomweyo. Kulemera kwako kudzasinthiratu tsiku ndi tsiku, koma mphamvu zako siziyenera kudziwika ndi zolemera za tsiku ndi tsiku. Cholinga cha njira iyi ndi kusonkhanitsa ndemanga kuti muwone zomwe zikugwira ntchito ndikupitiriza kukulimbikitsani.
Kudya Chakudya
Kuwerengera ndi kulemba chakudya chilichonse ndi njira yabwino kwambiri yochepetsera thupi pamene kunenepa kwambiri ndi mphumu zimachitika palimodzi.
Yambani pogwiritsira ntchito calorie calculator pa intaneti kuti mudziwe kuchuluka kwa makilogalamu omwe mumayenera kudya kuti mukhalebe wolemera. Kenaka, kuti mutaya ndalama pafupifupi paundi pa sabata, muyenera kudula chilichonse chimene mukudya patsiku ndi makilogalamu 500 patsiku. Ma calories 500 ochepa patsiku ndi ofanana pounds imodzi ya mafuta.
Mukhoza kuchepetsa kulemera kwanu mwa kudula makilogalamu ambiri kapena ochepa malinga ndi mlingo womwe mukufuna kuti mukhale nawo. Komabe, kutaya makilogalamu oposa pa sabata kungakhale kovuta, komabe samalani kuti mulepheretsa bwanji chakudya chanu ndi kukambirana zadongosolo lanu la kulemera kwa dokotala.
Mukadziŵa zolinga zanu tsiku ndi tsiku, muyenera kuzigawa tsiku lonse. Izi zikutanthawuza ngati cholinga chanu chiri ndi makilogalamu 2,000 patsiku, mukhoza kudya makilogalamu pafupifupi 400 pa chakudya pa chakudya china pa tsiku ndipo muli ndi zokwanira zokwanira pa magawo 200 a zopatsa kalogalamu. Momwe mukugawira nambala yanu ya tsiku ndi tsiku ndizosankha zanu, kotero mutha kusewera mozungulira ndi nambalayi kuti muwone zomwe zikugwirizana ndi ndondomeko yanu komanso moyo wanu bwino.
Potsiriza, mukhoza kupanga ndondomeko ya chakudya chilichonse malinga ndi malire a calorie omwe mwakhala mukudyerera. Pali zambiri zopezeka pa intaneti komanso mapulogalamu apamwamba kuti athandizidwe kuwerengera chiwerengero cha zakudya zomwe mumadya, koma mukakonza chakudya chophweka chokhazikika, kukonza chakudya n'kosavuta. Lembani mndandanda wa chakudya chanu cha calorie 400 ndi zakudya zopatsa makilogalamu 200 zomwe mungathe kusinthana kuti mulole zakudya zosiyanasiyana. Zonse zomwe muyenera kuchita ndizitsata ndondomeko yanu ya chakudya. Palibe chinyengo, osasokonekera. Mudzasintha pakapita masiku ochepa, ndipo kuona kupititsa patsogolo kulemera kwanu sikudzakhala kumbuyo.
Zakudya Zosakaniza
Monga kukonza zakudya zanu, mumayenera kukonzekera zakudya zanu. Inu mukudziwa kale kuwerengera chiwerengero cha ma calories omwe mungadye chakudya chokamwa kuchokera kumalo otsogolera, kotero sindidzapitanso. Chofunika kwambiri kukumbukira ndi chakuti simuyenera kujambula pa chilichonse chimene chilipo panthawiyi. Izi zikutanthawuza kuti makina osungira katundu si mzanu. Sitolo yosasangalatsa si mnzanu. Chimene muyenera kuchita ndikukonzekera patsogolo: Sungani zakudya zopatsa thanzi limodzi ndi inu nthawi yamadzulo pamene mukusowa zosankha. Zosankha zanu zoyambirira ziyenera kukhala zipatso, ndiwo zamasamba, zipatso zouma, yogiti, kapena munchies zofanana zomwe zili zotsika kwambiri komanso mapuloteni ambiri.
Mukhozanso kukonzekera zakudya zosavuta kudya kawiri pa sabata. Si nzeru kudzipeputsa nokha, choncho sungani chinthu chosangalatsa moyenera. Khalani ndi chokoleti chamdima tsiku lina, ndipo mwinamwake zipatso zina kapena chipatso chotsatira. Mfundo ya chakudya chanu ndikutaya kulemera kolemetsa, osati kuphunzira kudana ndi chakudya.
Fufuzani Njira Zina Zochepa
Mukhoza kusangalala ndi zakudya zomwe mumazikonda, mumangofuna kuti mutenge mavitamini apansi kuti mutenge nawo. Mwachitsanzo, mmalo mokhala ndi burger wopangidwa ndi 80% ya ng'ombe yamphongo, mugwiritseni ntchito pansi kapena muphike burg veggie. Ngati mumakonda kuseka, dulani nokha ndi kuphika ndi mchere wambiri. Chowotcha kapena kuphika nkhuku mmalo mwachangu. Sinthani mkaka wamafuta ndi yogurt m'malo mwa mkaka wambiri wamafuta. Kafukufuku wambiri amasonyeza kuti zimakhala zopanda phindu kusiya mafuta onse pa zakudya zanu, monga mafuta ena monga mtedza, mafuta a maolivi, mafuta odzola, ndi mapeyala amathandiza kwambiri kuchepa. Lembani mafuta anu odzaza mmalo mwake, ndipo muyese mafuta ena osatched and polyunsaturated. Kuzala zipatso ndi ndiwo zamasamba ndi njira ina yabwino yochepetsera mafuta, chifukwa amatha kukhala ndi mchere wambiri m'mimba mwako popanda kuwonjezera mafuta owonjezera.
Idyani pang'ono, Dikirani Mphindi 20
Kuwombera chakudya mofulumira makamaka kumayambitsa kudya kwambiri komanso sibwino kwa kunenepa kwambiri kapena mphumu. Tonsefe tifunika kudzichepetsera pang'onopang'ono pamene tikudya. Ubongo wathu nthawi zambiri umachedwetsa uthenga woti mimba yathu yodzaza. Pamene timadya mofulumira, timadzipweteka kwambiri. Monga TV ya Alka-Seltzer yakale, ife "sitingakhulupirire kuti tidadya chinthu chonsecho." Mukumva momwemo mukamadya mofulumira kwambiri. Yankho lake? Dziphunzitseni nokha kuti mudye pang'onopang'ono, ndipo mudzamva bwino mutadya chakudya chochepa.
Kulamulira gawo ndi gawo lalikulu la njirayi. Kudya chakudya chokwanira popanda kuyika zambiri pa mbale yanu, ndikudikirira masekondi kumathandiza kwambiri. Ngati mudakali ndi njala mukamaliza gawo lanu, musadye kwa mphindi zosachepera 20. Imwani kapu yamadzi ndikudikira. Kawirikawiri osati, mudzapeza kuti mumangokhala odikira pang'ono.
Ganizirani Chithunzi Chachikulu
Kulemera kwa msinkhu sikuchitika usiku umodzi. Palibe mafuta-nthano yomwe ikubwera pamene mukugona ndi kutenga zolemera zonse. Mukhoza kuchepetsa msanga, koma nthawi zonse sizingakhale bwino chifukwa chakuti kulemera kwa msinkhu kumatha kusintha mofulumira. Kuchuluka kwa kuchepa kwa thupi komwe kumakhalapo ndi zomwe mukufuna kuchitika.
Kokani paundi imodzi pa sabata. Nthawi zambiri mukhoza kutaya mapaundi 50 pachaka. Izi ndi zotheka, zolinga zosatha. Zosintha ndizochilendo, makamaka ngati mukupeza kuti mukudya pang'ono kapena mochuluka kwambiri mwa makilogalamu, koma cholinga chanu chachikulu sikuti muyesetse kuchepetsa kutaya thupi, koma pang'onopang'ono ndi pang'onopang'ono. Musamangoganizira zochitika za tsiku ndi tsiku: muziyang'ana pamayendedwe a mlungu ndi mlungu. Gwiritsani ntchito ndondomeko yanu, chitani zonse mosamala, ndipo mukhoza kuchita izi.
Mphindi zisanu tsiku
Mukamachita masewera, kudya makilomita ochepa kwambiri kumapindulitsa kwambiri kusiyana ndi kuyesa kuchepetsa thupi. Mukhoza kutentha makilogalamu mazana asanu ndi mphindi makumi atatu, koma monga asthmatic, masewera olimbitsa thupi angapangitse kuti thupi lanu likhale lolimba kwa mphindi makumi atatu, ndipo mbale imodzi yosakaniza imatha kuika zidazo mobwerezabwereza. Ngati mukufuna kulemera, chakudya chiyenera kukhala choyamba choyang'ana.
Izi sizikutanthauza kuti zolimbitsa thupi zonse ndi zopanda phindu. Ngakhale mafuta okwana makilogalamu 200 patsiku amathandizira kugogoda mapaundi owonjezera mwezi uliwonse, ndipo kuwotcha makilogalamu 200 sikufuna nthawi yochuluka kapena khama. Ndiye palinso phindu linalake la mapirinphine onse omwe amaponyedwa mu thupi lanu ngakhale patapita nthawi yochepa yochita masewera olimbitsa thupi. Sikuti mudzangokhala wokondwa, koma mudzamva ngati mukukhala mukukonzekera, ndipo mutha kukhala wathanzi komanso toned, nanunso.
Akatswiri ambiri amalimbikitsa kuyamba ndi mphindi zisanu zokha tsiku lililonse. Sichidzatentha makilogalamu 200, koma zidzakuyambitsani. Yambani ndi mphindi zisanu pa tsiku, masiku asanu ndi awiri pa sabata. Mtundu uliwonse wa masewera olimbitsa thupi udzagwira ntchito, ndipo ngati muli asthmatic, yesani kuchepetsa cardio yanu poyamba. Yesetsani ndi ziphuphu, kukankhira mmwamba, ma jacks ena olumpha, kapena mwinamwake ena akuthamanga mmalo. Malingana ngati simutaima kwa mphindi zisanu, muli bwino. Sabata yotsatira, yonjezerani nthawi yochita masewera ndi mphindi zisanu. Pitirizani kuwonjezeka mlungu uliwonse maminiti awiri, ndipo mwamsanga mutha kugwira ntchito kwa mphindi 30 patsiku popanda vuto. Ndi zophweka, ndipo kuyendetsa pang'onopang'ono kumathandiza kuchepetsa zizindikiro za mphumu pamene mtima ndi mapapo anu amakula kwambiri ndi kuchita masewera olimbitsa thupi.
Zochita Zapamwamba za Asthmatics
Ganizirani ntchito zomwe zili ndifupikitsa, monga mpira wa volleyball, masewera olimbitsa thupi, baseball, kapena kumenya nkhondo. Mukachita nawo masewera olimbitsa thupi omwe amatenga nthawi yaitali, monga mpira, kuthamanga, kapena basketball, thupi lanu silingathe kulisamalira, ndipo lingayambitse zizindikiro kapena chiwonongeko. Masewera a nyengo yozizira monga mazira a hockey, skiing yamtunda, ndi masewera ozunguza mazira angakhalenso ntchito zomwe mungapewe poyamba mpaka mutapeza mtima wanu ndi mapapo m'malo abwino kwambiri. Kusankha masewera monga kusambira, masewero olimbitsa mtima, ndi kusankha koyamba kwa anthu omwe ali ndi mphumu chifukwa nthawi zambiri amakhala akupuma, kutentha kwa mpweya. Kuzisambira kumathandizanso kuti mukhale ndi thanzi labwino komanso m'mapapo. Zochita zina zomwe zimalekereredwa ndi asthmatics zimaphatikizapo kunja ndi kumalo okwera, kuyendetsa ndege, kuyenda, ndi kuthamanga pa treadmill. Chilichonse chimene mungasankhe, onetsetsani kuti mukuyamba pang'onopang'ono ndi mphindi zingapo patsiku ndikuyamba kuzungulira kumeneko. Kuphatikiza ndi zakudya zabwino, mudzapeza zosavuta kuti mukwaniritse zolinga zanu zowonongeka.
Kulamulira Phumu pa Kuchita Zochita
Nthawi zonse kambiranani ndi dokotala musanayambe kuchita masewera olimbitsa thupi. Dokotala wanu adzatha kukuthandizani kusankha zochita zomwe ziri zoyenera kwa inu ndi mphumu yanu, ndi choti muchite musanayambe kugwira ntchito. Izi zimatchedwa plan your action plan. Mwachitsanzo, nthawi zonse mugwiritsire ntchito mankhwala osokoneza bongo (bronchodilators kapena cromolyn) musanayambe kuchita masewera olimbitsa thupi, makamaka ngati wapanga gawo la ndondomeko yanu. Kuwotcha kumalimbikitsidwanso kuti muteteze zizindikiro, ndipo onetsetsani kuti mukudzipatula nthawi yozizira mutatha kumaliza masewera anu. Ngati kutentha panja, kumangirira m'nyumba kapena kuvala maski kapena mphuno pamphuno ndi pakamwa panu kuti mpweya uzilowa m'mapapu anu ofunda ndi ofunda. Musamachite masewera olimbitsa thupi ngati muli ndi matenda a tizilombo monga chimfine kapena chimfine. Pomalizira, kuchita masewera olimbitsa thupi pamlingo woyenera kuti mukhale ndi thanzi labwino, ndipo nthawi zonse muzichita zochepetsetsa zomwe mukuganiza kuti mungathe kuzipewa.
Zitatu Zoyambirira
Kuchepetsa kudya kwa kalori n'kovuta. Mudzakhala ndi njala, mumakhumba chakudya chamagulu, ndipo mumakhala ndi chikhumbo chofuna nkhumba nthawi ya chakudya. Mudzafuna kupereka. Ndizo zabwino. Aliyense akumva choncho. Limbani mayeserowa podziuza nokha kuti kwa masiku atatu okha. Ngati mungathe kupyola maola 72 oyambirira patsiku lochepa, limayamba kukhala losavuta. Mudzasinthasintha ndi zakudya zoperewera ndipo mwamsanga simungamve ngati mukudzipatula nokha.
Malangizo 12 amenewa ndi omwe akuyamba kutaya thupi ndikutsogolera moyo wathanzi. Asthmatics sayenera kukakamizidwa kapena kuchepetsedwa ndi chikhalidwe chawo. Pokonzekera bwino ndikukonzekera, mukhoza kukhala ndi thanzi labwino komanso kutaya kulemera kwakukulu, zomwe zidzakuthandizani kuthetsa vuto lanu bwino ndi zosowa zochepa za inhalers ndi mankhwala. Tengani malangizo awa mozama, kupanga ndondomeko, ndi kumamatira. Yambani kukhala ndi moyo wochulukirapo, ndi moyo wochuluka mosasamala kanthu za mphumu yanu. Musalole kuti kukayikira ndi kusayanjanitsika kupindule.
Zotsatira:
American Academy of Allergy, Chifuwa ndi Immunology. Malangizo Oyenera Kukumbukira: Asthma ndi Exercise
> Barros P, Moreira, Fonseca A et. al. Kugonjetsa chakudya cha Mediterranean ndi kudya zakudya zatsopano kumagwirizanitsa ndi kupuma kwa mphumu yabwino. Zosokoneza 63: 917-923, 2008
> McKeever TM, Britton J. Diet ndi Asthma. Am J Respir Amatsutsa Care Med Vol 170. pp 725-729, 2004.