Kodi mungabwezere bwanji chiwerengerocho mutabereka?

Kubwezeretsa chiwerengerocho pambuyo pa kubala ndi chimodzi mwa zifukwa zazikulu zokhalira ndi pakati ngakhale panthawi ya mimba. Inde, chiwerengerocho atangobereka kumene sichimasintha kwambiri: chifukwa cha kusamukira kwa mphamvu yokoka, chikhalidwe chimakhala choipa, ndipo ma kilogalamu omwe amasonkhanitsidwa pa "chakudya chawiri" amakhalabe pamimba, m'chiuno ndi pamako. Komabe, ngati ndinu munthu wolimbikitsidwa, ndiye kuti kukonza chiwerengerocho mutatha kubadwa sikungakhale vuto kwa inu.

Mmene mungabwezeretse chiwerengero pambuyo pa kubereka: sitepe imodzi

Mukuganiza bwanji, kodi kulemera kwake kumayambira pati? Ndi zakudya kapena masewera? Osati kwenikweni. Gawo loyamba likukhazikitsa cholinga. Ganizirani ndi kuyeza chiuno, chifuwa, mapewa. Kenaka, yikani makilogalamu ndi masentimita angapo omwe mukufuna kuti muchepetse thupi lanu ndi kuika nthawi yomwe muyenera kupirira. Ndi zachilendo kulemera kwa 1.5 - 3 makilogalamu pamwezi, kotero musadziike nokha zolinga zopanda pake - ngati mutasiya kumbuyo, kapena ngakhale kutaya manja anu.

Lembani zonse zomwe mwazilandira ndikupanga diary yomwe mungayang'ane tsiku ndi tsiku kusintha kwa kulemera ndi kusintha kwa mlungu uliwonse m'mabuku a thupi. Tsopano cholingacho chikuwonekera, mukhoza kupitiriza kuchita. Ngakhale pambuyo pa kubadwa kwachiwiri, chiwerengerocho chidzachira mofulumira kwambiri, ngati mukwaniritsa dongosolo!

Momwe mungabwerere chiwerengero pambuyo pa kubereka: sitepe iwiri

Ndikofunika kubwezeretsa zakudya zanu, koma musamangoganizira za zakudya zowonongeka, koma musamadye zakudya zoyenera. Mfundo zake zimadziwika kwa ife kuyambira ubwana: m'mawa - kashka, masana - nyama yowonda, nsomba kapena nkhuku zokongoletsa masamba, maswiti pang'ono, zipatso zambiri ndi mkaka wowawasa. Pewani kusakaniza monga mbatata-nyama, nyama ya mkate, pasta-nyama, ndi zina zotero. Izi zimakhala zovuta kwambiri kugwiritsira ntchito kugaya komwe kungakulepheretseni kuchepa kwanu.

Ngati mukuyamwitsa - ndi bwino: thupi limagwiritsa ntchito makilogalamu 500 patsiku kuti lipange mkaka. Ngakhale panopa, mfundo za zakudya zoyenera zimakupindulitsani!

Zochita za chiwerengero pambuyo pa kubereka: sitepe itatu

Ndikofunika kuwonjezera zochitika zathupi. Osati paulendo umenewu ngati gulu la fitness kapena kuchoka kwa mwanayo, chifukwa makalasi ena ndi iye amawotcha zakudya zambiri:

1. Kutalika kumayenda ndi woyendetsa, pamene mukuyenera kuyendayenda mochuluka, osakhala pa benchi ndi magazini.
2. Masewera olimbitsa thupi: kukweza mwana m'manja mwake, kuzungulira mozungulira chipinda ndi iye, ndi zina zotero.
3. Kuyeretsa mayesero: bwerani kuntchito ndikuwongolera, kuwatenga imodzi panthawi, kudula kapena kutsetsereka.

Kuphatikizanso, mungathe kugwirizanitsa ntchito yochepetsera yam'mawa. Ngati muli ndi vuto limodzi, mugule pa DVD kapena phunzirani masewero a kanema ndi mphunzitsi wokongola komanso wokondwa nyimbo pa intaneti - izi zidzawonjezera zolimbikitsa!

Kuwonjezera apo, kumbukirani, kuti zovuta ziyenera kusinthidwa kamodzi kamodzi masabata 2-3: Thupi lathu ndi lopanda nzeru, ndipo ngati nthawi zonse timapereka mtolo womwewo, timayesetsa kuti tipeze zomwezo. Chithunzi chokongola pambuyo pa kubala kumafuna machitidwe oterowo:

• chifukwa cha m'chiuno ndi mimba: Mphindi 10-20 ya kuzungulira tsiku lililonse;
• kwa manja ndi chifuwa: 15-20 kukakamizika pa tsiku (kotheka pa njira ziwiri);
• kwa mapewa ndi mabowo: magawo atatu a magulu 15-20 (amafunika kuchitidwa molondola: miyendo yaying'ono kusiyana ndi mapewa, mawondo sakupita patsogolo, matako amachotsedwa, ngati kuti atakhala pa mpando, tiyenera kugwa pansi mpaka pamadzulo 90 madigiri).

Mwa kutsatira malamulo ophweka, pokhapokha mutadalira pamene munthu wabwezeretsedwa atabereka.