Zizolowezi Zam'mawa Zomwe Zingayambitse Kunenepa

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Kodi mwakhuta chifukwa cholephera kuonda ngakhale mutakhala ndi zakudya zopatsa thanzi komanso mumachita masewera olimbitsa thupi pafupipafupi? Ndiye, mwina mutha kulakwitsa penapake m'ndondomeko yanu yolemetsa. Ngati kuyesetsa kwanu kuchepa sikukumana ndi zotsatira zabwino konse, pali mwayi kuti mukutsatira zolakwika koyambirira kwa tsiku.

Zizolowezi zolakwika zam'mawa zomwe mungatsatire zimatha kusokoneza zochita zanu zamagetsi komanso kukulepheretsani kugwiritsa ntchito mphamvu zochuluka tsiku lonse. Kudya ndi kuchita masewera olimbitsa thupi ndi lingaliro labwino, koma ndi nthawi yabwino kuti muthe zolakwitsa m'mawa. Pitirizani kuwerenga kuti mudziwe zizoloŵezi za m'mawa zomwe zimapangitsa kulemera.

1. Kudumpha Pamadzi

Kusamwa madzi okwanira m'mawa ndi No-No yayikulu. Pofuna kukulitsa kulemera kwanu, njira imodzi yabwino kwambiri komanso yosavuta ndiyambitseni tsiku lanu ndi kapu kapena madzi awiri ofunda. Kumwa madzi ofunda m'mawa kukuthandizani kuyeretsa makina anu ndikuthandizira kagayidwe kake kagayidwe [1] .

Zithandizanso kuchepetsa chidwi chanu cha kudya ndi kalori mwa anthu ena. Chifukwa chake, yambitsani tsiku lanu ndi kapu yamadzi ofunda ndikukhala osungunuka bwino tsiku lonse kuti muchepetse kuchepa thupi msanga.

2. Kudya Zakudya Zosinthidwa Chakudya Cham'mawa

Kugwiritsa ntchito zakudya zomwe adakonza pachakudya cham'mawa ndichimodzi mwazolakwika zomwe anthu ambiri amachita pakudya kadzutsa zomwe zimawononga kuwonda ndi thanzi lathunthu. Kukhazikitsa zakudya zokazinga kumatha kulepheretsa chakudya chanu chochepetsetsa, chifukwa chodzaza ndi shuga ndi mchere wambiri womwe ungayambitse kunenepa kwambiri ndikulepheretsa kukhetsa kunenepa kowonjezera [ziwiri] [3] .

Zakudya zosinthidwa izi zimakulitsa zilakolako zanu ndipo zimabweretsa kudya kwambiri. M'malo mwake, khalani ndi njira zina zabwino monga zipatso, oatmeal, mtedza, ndi zina zambiri.

3. Kusadya Chakudya Cham'mawa

Chakudya cham'mawa ndichofunikira kwambiri patsikulo [4] . Zimakulitsa mphamvu zanu ndikuthandizira kukhazikika kwama glucose. Kudya chakudya cham'mawa ndikulakwitsa kwina m'mawa, kumawononga kagayidwe kanu ndikuchepetsa momwe thupi limayatsira mafuta [5] .

Ngati mungadye chakudya cham'mawa, mumatha kupanga zosankha zoyipa masana. Komanso, kudya chakudya cham'mawa kumachepetsa zolakalaka zanu ndipo kumathandizira kupewa zolakalaka zosayenera [6] .

4. Kudya Pang'ono Pang'ono Chakudya Cham'mawa

Chimodzi mwazizolowezi zoyipa kwambiri zam'mawa zomwe zingakhudze kunenepa ndikudya kadzutsa komwe kulibe michere yambiri. Chakudya chanu cham'mawa choyenera chimayenera kukhala ndi zopatsa mphamvu pakati pa 500 mpaka 600, zomwe zimaphatikizapo michere monga chakudya, mapuloteni, antioxidants, mafuta athanzi, mavitamini, ndi mchere. Zakudya izi zimakuthandizani kuti muchepetse kunenepa [7] [8] .

5. Kuyembekezera Kwambiri Kuti Mudye Chakudya Cham'mawa

Kudikirira nthawi yayitali kuti mudye chakudya cham'mawa kumathanso kuyambitsa kunenepa, chifukwa thupi lanu limafunikira mphamvu kuti ligwiritse ntchito. Komanso, m'mimba mwanu mumadziona kuti mulibe kanthu ndipo mumakulitsa kupanga timadziti ta acidic poyankha, zomwe zingayambitse kutupa ndi zizindikiritso za gastritis [9] . Chifukwa chake idyani m'maola awiri oyamba mutadzuka pabedi [10] .

6. Osachita masewera olimbitsa thupi

Zochita m'mawa kwambiri zitha kuthandiza kuwotcha ma calories ambiri komanso zomwe zingalepheretse kunenepa. Malinga ndi kafukufuku, kuchita masewera olimbitsa thupi m'mawa osadya kanthu kumatha kuthandiza anthu kuwotcha mafuta ochulukirapo ndikuchepetsa [khumi ndi chimodzi] .

Sikoyenera kuti muzichita masewera olimbitsa thupi m'mawa uliwonse m'mawa momwe mungachitire masewera olimbitsa thupi atha kukhala chilichonse kuyambira kuyenda, kuthamanga, kudumpha komanso kuthamanga [12] .

7. Kugona mokwanira

Kugona maola 7-8 tsiku lililonse kumawerengedwa kuti ndi kathanzi [13] . Koma, kugona maola opitilira 10 patsiku kumawonjezera index ya thupi lanu. Kugona mopitirira muyeso kumachedwetsani nthawi yanu yam'mawa ndipo mumatha kudya kadzutsa mochedwa, zomwe zingakhudze kagayidwe kanu kamene kadzayamba masana [14] .

8. Osapeza Mokwanira M'mawa

Kodi mumadziwa kuti kusapeza dzuwa lokwanira m'mawa kumatha kuyambitsa kunenepa? Kafukufuku wasonyeza kuti cheza cha UV m'mawa chimawala ndipo chimatha kupereka mphamvu ku thupi ndikuchulukitsa zochita zamagetsi [khumi ndi zisanu] .

Pamapeto Pomaliza…

Kusintha zizolowezi za m'mawa podzuka pamene alamu anu ayamba kulira, kumwa madzi ochulukirapo, kudya chakudya cham'mawa chokwanira, kupeza kuwala kwa dzuwa kumathandizira kwambiri. Mukuyesetsa kale kuchita masewera olimbitsa thupi kapena ndi mapulani anu ochepetsa zakudya - bwanji mulole kuti zonse zizipita?

Mafunso Ofunsidwa Kawirikawiri

Q. Chifukwa chiyani mumalemera m'mawa?

KU. Chifukwa mulibe kulemera kowonjezerapo kwa chakudya chomwe mwadya posachedwa. Masana, mukamadya ndikumwa, zakudyazo (ndi madzi) zimawonjezera kulemera mpaka zitapukusidwa ndikuchotsedwa.

Q. Ndiyenera kumwa chiyani m'mawa kuti ndichepetse thupi?

KU. Mutha kusankha pazosankha zosiyanasiyana monga tiyi wobiriwira, tiyi wakuda, khofi wakuda, madzi, apulo cider viniga etc.

Horoscope Yanu Mawa

Kudziwa

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