Ndi zokazinga zonse ndi tchizi zomwe zikukhala gawo la tsiku ndi tsiku lazakudya zathu, sizodabwitsa kuti nsagwada zowoneka bwino za unyamata wathu komanso zaka makumi awiri zoyambirira ndizowona zakutali tsopano. Koma musataye chiyembekezo chifukwa pali njira yoti mutengerenso khosi lowonda ngati kansalu ndi nsagwada yakuthwa. Dulani nsonga- tsatirani malangizo osavuta awa kuti muchotse mafuta ouma khosi ndi chibwano chawiri. Kodi kutikita minofu mkaka
Mchere wamchere ndi lactic acid mu mkaka zimathandiza kuchepetsa mafuta. Kutikita minofu yamkaka kumathandizanso kulimbitsa ndi kulimbitsa khungu pochepetsa ma free radicals, ndikupangitsa khosi lanu kukhala lowoneka bwino komanso locheperako. Pangani khosi lotambasula pamodzi ndi ma crunches anu okhazikika
Crunches ikhoza kukuthandizani osati kutulutsa m'mimba mwanu, komanso khosi lanu ndi nkhope yanu. Kwezani manja anu pamutu panu pokonzekera kukhala pansi pa crunches. Chitani izi tsiku lililonse ka 50 ndipo posachedwa mudzakhala ndi khosi lochepa.
Chitani masewerawa pakhosi ndi nsagwada kuti mukhale ndi nsagwada zakuthwa
Imani molunjika. Tembenuzani khosi lanu ku phewa lanu lakumanzere ndikuyika chibwano chanu pamapewa. Tsopano bweretsani khosi lanu pamalo oyamba ndikulipendekera mmbuyo. Tambasulani ndi kugwira, tsopano bweretsaninso ndipo chibwano chanu chikhudze pachifuwa chanu. Bwerezani ndondomekoyi ndi phewa lanu lakumanja. Bwerezani izi ka 20 kuti muchepetse mafuta a khosi ndikukhala ndi nsagwada zodziwika bwino.
Menyani kunenepa kumaso ndi chibwano pawiri ndi masewera olimbitsa thupi amasaya awa
Nthawi zambiri masaya ochuluka amachititsa kuti khosi lanu liwoneke lalifupi komanso lalitali. Chitani zolimbitsa thupi zosavuta izi kuti muthane ndi vuto la nkhope yanu. Ikani chala chanu chachikulu ndi cholozera pamasaya anu. Tsopano gwirani masaya anu ndi zala ziwirizi ndikuzikokera kunja. Tsopano ikani zala zazikulu pansi pa chibwano chanu. Kokani mafuta pansi pa chibwano chanu kunja ndi zala zanu zazikulu. Bwerezani masewera awiriwa amaso nthawi 15 tsiku lililonse kuti mukhale ndi nkhope yowonda ndikuchotsa chibwano chapawiri.
Wonjezerani kudya kwa Vitamini E mwa kudya kwambiri mkaka, mtedza, nyemba za soya ndi masamba obiriwira.
Pewani slouching, khalani ndi kaimidwe kabwino. 
Imwani madzi ambiri ndi tiyi wobiriwira. Pewani tiyi, khofi ndi mowa. 
