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Kodi mumamwa mowa kwambiri? Zachidziwikire kuti izi zikadakupangitsani kuti mukhale ndi mimba yovunditsa mowa yomwe imawoneka yosavuta. Simungathe kukoka batani la malaya anu ndipo simungakwanitse kulowa m'mitengo yokongola yomwe mwangogula kumene. Ndiye mumatani?
Chifukwa chake ngati mukuyang'ana njira yachangu yochotsera mimba yanu ya mowa ndiye kuti pali njira zina zachangu komanso zosavuta zomwe zafotokozedwa m'nkhaniyi.
Komanso Werengani: Zithandizo Kunyumba Kwa Ankles Ophwanyidwa
Mukangodziwa kuti mukupanga mimba ya mowa mutha kuyamba kufunafuna njira zochotsera pompopompo kuti muchotse. Ena angakuuzeni kuti mupite kukadya kwinakwake pomwe ena angakuuzeni zolimbitsa thupi ndipo zonsezi zingakusokonezeni kwakanthawi. Mutha kuyesa njira zingapo, koma pamapeto pake, lephera kupeza zotsatira zomwe mukufuna.
Komanso Werengani: Zithandizo Zanyumba Zoyang'anira Matenda A shuga
Ndi chakudya ndi shuga zomwe zili mumowa zomwe zimayikidwa ngati mafuta ndi zopatsa mphamvu mozungulira pamimba zomwe zimamupangitsa kukhala ndi mimba ya mowa yosawoneka bwino. Iyenera kuwunikidwa ndikuchitapo kanthu mwachangu chifukwa izi zitha kubweretsa mavuto ena azaumoyo monga kunenepa kwambiri komanso mavuto okhudzana ndi mtima.
Nawu mndandanda wa njira zachangu komanso zosavuta zomwe zimathandizira kuchotsa mimba ya mowa. Onani.
1. Kumwa Mlingo Wofanana Wamadzi:
Pali anthu ochepa omwe amatha kumwa mowa wambiri, kotero kuti muchepetse kuchuluka kwa zakumwa, ndikofunika kumwa madzi pakati. Sikuti zimangothandiza kuchepetsa kuchuluka kwa mowa koma zimathandizanso kuti thupi lizizizira. Izi zimathandizanso kuchotsa mimba ya mowa.
2. Kukhala ndi Kuchuluka Kwa Mapuloteni:
Shuga ndi zimam'patsa mphamvu zomwe zili mu mowa ndizokwera kwambiri ndichifukwa chake munthu amamaliza mafuta am'mimba. Chifukwa chake kuti muzitha kuyendetsa bwino, ndibwino kuonjezera kuchuluka kwa mapuloteni, makamaka nyemba, nyemba ndi mtedza. Izi zimathandiza kuchepetsa kudya kwa chakudya komanso kuchepetsa njala, ndipo izi zimathandiza kuti munthu athetse mimba ya mowa.
3. Onjezani Kugwiritsa Ntchito Ma Kalori Ochepera:
Kuphatikiza magawo ena owonjezera a kettlebell swings ndi burpees kwa mphindi 10 tsiku lililonse kumathandizira kuwotcha mafuta owonjezerawo ndikuchotsa mafuta owonjezera am'mimba.
4. Pewani Kumwa Mowa Kwa Masabata Awiri:
Ngati mumamwa mowa mwauchidakwa ndipo mukumva kuti mwakhala mukupaka mafuta owonjezera am'mimba, ndiye kuti kupeŵa mowa kwa milungu iwiri kumathandiza pakulimbikitsa mafuta m'thupi ndikuchotsa mimba yovutayi.
5. Pewani Chakudya Chopangidwa:
Ngati mukufuna kutaya mimba yanu ya mowa ndiye kuti muyenera kupewa kudya zakudya zosinthidwa zokhala ndi ma carbs, mafuta ndi shuga ochulukirapo. Tchipisi cha mbatata, ma burger ndi maswiti ayenera kupewa.
6. Idyani Masamba Omwe Amathandiza Kuchepetsa chiwindi:
Kuphatikiza masamba monga broccoli, kabichi ndi kale zimathandizira kuyeretsa makina ndikuchotsa mafuta owonjezera am'mimba omwe amayamba atamwa mowa wambiri.
7. Musadumphe Chakudya Cham'mawa:
Ambiri aife timalakwitsa izi posadya chakudya cham'mawa kuti titaya mafuta am'mimba omwe akutupawo. Chakudya cham'mawa, chakudya choyamba cha tsikulo ndikofunikira kwambiri kuti chiwonjezere kagayidwe kake ka shuga m'magazi ndipo sayenera kudumpha. Zimathandizanso kupereka mphamvu yochitira masewera olimbitsa thupi ndikuthandizira kutaya mafuta am'mimba.
