Anthu omwe amayesa kukhalabe ndi thanzi labwino nthawi zonse amalowa masewera. Komabe, ambiri amasangalala ndi momwe angadye asanayambe kuphunzitsidwa kuti adzichepetse thupi komanso kuti masewera asapite.
Kodi mungadye bwanji musanaphunzire?
Anthu ambiri amene amafuna kulemera, amayamba kudzikana okha, makamaka ngati amachita masewera olimbitsa thupi, akukhulupirira kuti chotupitsa patsogolo pa makalasi chidzapweteka ndikupangitsa maphunzirowo kukhala opanda pake. Ndikoyenera kuzindikira kuti izi ndi maganizo olakwika, kupita mu masewera pamimba yopanda kanthu (ndipo akuwoneka kuti ali ndi njala, ngati simunadye maola 8) sakuvomerezeka. Choncho, musanayambe maphunziro, ndibwino kuti mukhale ndi chotukuka mu theka la ola, koma mwachibadwa, simungathe kudya kwambiri, njira yabwino kwambiri ndi yogurt kapena kefir . Ngati maphunziro anu ataliatali komanso amphamvu, ndiye kuti nthawi zonse mumakhala ndi mphamvu zowonjezera mphamvu, choncho mumayenera kulipiritsa thupi ndi mphamvu, zomwe zimaphatikizapo chakudya, choncho muyenera kudya mpunga, bala, buckwheat, ndi zina zotere musanayambe kuchita masewera olimbitsa thupi.
Nanga momwe mungadye bwino pambuyo pa maphunziro, dziwani kuti maola angapo pambuyo pa phunziroli ndi zofunika kumwa madzi okha, ngakhale ngati maphunziro anu ataliatali ndipo "mutenga" mphamvu zambiri, mungathe kuzipanga ndi chotupitsa, monga chidutswa cha mkate ndi galasi kefir. Pambuyo maola awiri mutha kudya kale nsomba yophika kapena masamba. Njira yoyenera ndiyo kubweretsanso theka la kalori yomwe munagwiritsa ntchito, mwachitsanzo, munagwiritsa ntchito 300 kcal, kutanthauza makilogalamu 150 omwe mukufunikira kuti mudye.
Chakudya chochepera kuphunzitsidwa chiyenera kukhala chokwanira momwe zingathere, payenera kukhala mapuloteni ndi zakudya , chinthu chofunikira si kudya zakudya zamtundu wambiri, makamaka atatha kusewera masewera. Lamulo lalikulu ndiloti musadye maola awiri musanagone, nthawi zambiri, kapu ya yogurt kapena kefir imaloledwa. Ngati mukuyesera kuchepetsa thupi, ndiye kuti mukuyenera kusintha kusadya bwino, kudya zipatso zambiri, ndiwo zamasamba, zosakoma ndi zonenepa.