Potsutsana ndi zomwe zimachitika polimbana ndi kulemera kwakukulu ndizodabwitsa kuona amayi akufunitsitsa kupeza mapaundi angapo. Koma mochititsa chidwi, anthu omwe akuganiza za momwe angapezere mwamsanga, palinsobe ochepa mwa iwo. Wina amafunikira kulemera pa uphungu wa dokotala, chifukwa kuderera kwambiri ndi koopsa kwambiri pa thanzi la amayi, ndipo wina akufuna kudziwa momwe mungathere kuti mupeze mawonekedwe owonjezera pakamwa. Koma onse awiri akufuna kuchita mwamsanga, mwachitsanzo, kwa sabata. Inde, pali anthu omwe saganizire momwe angayambitsire mwamsanga, chifukwa cha zenizeni za kagayidwe kameneka, amatha kuzichita kwenikweni tsiku limodzi, ngakhale kuti sizovuta kuti apepetse. Ena onse ayenera kutenga zofunikira kuti alemera, ndipo poyamba ndi chakudya chapadera.
Kodi ndizinthu zotani zomwe ndingapezeko?
Akafunsidwa kuti n'zotheka bwanji kubwezera kwa sabata, ambiri amayankha kuti nkofunikira kudya kwambiri. Gawo la choonadi m'mawu awa, ndithudi, ndilo. Koma, ngati mutangoyamba kudya kwambiri, thanzi silidzawonjezera thupi, kotero chakudya chapadera chidzakhala choyenera. Sikoyenera kuopsezedwa ndi mawu awa, zakudya zanu, mosiyana ndi amayi ochepa, sangakhale ndi malamulo oletsa zakudya ndi maswiti, zonsezi n'zotheka kwa inu. Ndipo muyenera kumvetsetsa kuti chakudya kupatula zakudya zimakhala ndi mapuloteni ambiri, makamaka nsomba, mazira ndi nyama. Koma sitimayiwala za mafuta - chifukwa vitamini E, yomwe ili mu mafuta a masamba, thupi lanu lidzakuthokozani kwambiri. Choncho musazengereze kudzaza saladi ndi mafuta a masamba. Koma kumbukirani kuti zakudyazi ziyenera kukhala ndi mapuloteni.
Kuthandizira njala yanu, pangani menyu osiyanasiyana pa sabata, ndipo yesetsani kulimbitsa chilakolako chanu chodya. Izi, musanadye, muyenera kumwa kapu ya zipatso kapena madzi a masamba, kapena mukhoza kumwa mowa osati mowa. Pokhala ndi zakudya, musaiwale malamulo otsatirawa.
- Musalole kuti mukhale ndi njala mwamsanga pamene ikuwonekera, kungosakanizidwa. Ndipo kawirikawiri, muyenera kudya nthawi zambiri, mwazing'ono, koma maulendo 5-6 pa tsiku.
- Pambuyo masana, musafulumire kuthamanga ndi kwinakwake kuthamanga, ndibwino kuti muzipumula mphindi makumi atatu. Panthawiyi, mutha kukhala chete, kuyamikira malo kunja kwawindo, ndipo mukhoza kugona pansi, kuwalola kuti thupi likhalenso modzichepetsa ndi chakudya chomwe chimabwera.
- Muyenera kumwa zamadzimadzi ambiri, 2-3 malita patsiku. Mukhoza kumwa madzi wamba, ndipo mukhoza kumwa khofi ndi kirimu kapena tiyi ndi supuni 4 za shuga, simungadzikane nokha zakudya zoterezi.
- Ndipo ndithudi simuyenera kuiwala za mavitamini ndi mchere. Ngati zimakhala zovuta kupeza mankhwala omwe ali ndi zowonjezera, ndiye kuti m'pofunikira kuti mutenge mavitamini ambiri.
Kodi ndingapeze bwino posiya kusuta?
Aliyense wamva kuti ngati musiya kusuta, mukhoza kukhala bwino. Ndipo anthu ambiri amene akufuna kusiya chizoloŵezi chovulaza, amachititsa kuti asayambe kusiya ndudu, chifukwa choopa kukula kwambiri. Kodi njirayi idzagwiritsidwa ntchito kwa ife, kodi tingathe kupumula mwa kusiya chabe kusuta? Inde, n'kotheka kulemera chifukwa chochotsa chizoloŵezi choipa, chifukwa kusuta kumathandiza kuwotcha zakudya, kudyetsa njala, komanso kumakhudza malo osangalatsa, pafupifupi ngati maswiti. Inde, ndikusiya kusuta, nthawi zambiri anthu samadziwa choti achite ndi nthawi yomwe yamasulidwa, ndipo akufuna kudzaza ndi chakudya. Choncho "kumangiriza" ndi ndudu, mukhoza kuchira, koma musadalire payesoyi mopitirira muyeso. Ndi bwino kuthetsa vuto la kuchepa kwa thupi moyenera - ndikukana chizoloŵezi choipa, ndikutsatira zakudya.
Kawirikawiri, zabwino kwambiri, ngakhale kuti sizowirikiza kwambiri, ndizo kugula kwa mgwirizano ku kampu yolimbitsa thupi kumene, potsatira malangizo okhwima a wophunzitsa, simungakhoze bwino, koma mutenge thupi lanu.