Funso ndilo, ngati n'zotheka kuchepetsa kulemera kwa kudumpha chingwe kapena zofanana zomwezo sizingatheke, anthu ambiri ali ndi chidwi. Kuti tiyankhe, tiyeni titembenuzire maganizo a akatswiri.
Kodi mungateteze zingwe zingati podula chingwe?
Zochita zilizonse zogwira ntchito zimapangitsa kuti pulogalamu yowonongeka iwonongeke, choncho chingwe chodumpha chimatha, koma ngati simukuphwanya mfundo ziwirizikulu.
Choyamba, simungakhoze kulemera , koma kuchita masewera, muyenera kusintha ndondomeko ya zakudya. Ngati mumachepetsa chiwerengero cha calorie ya zakudya ndi 10% ndipo nthawi yomweyo gwirani pa chingwe, zotsatira sizingakhale nthawi yayitali.
Chachiwiri, muyenera kumachita masewera olimbitsa thupi nthawi zonse, ngati mutumphira pa chingwe kamodzi pa sabata kwa mphindi 20, mutaya thupi kwambiri. Pofuna kutaya mwamphamvu nthawi zonse, muyenera kudumpha mphindi 15-25. Kumbukirani kuti ntchitoyi idzakhudzidwa kwambiri ndi nthawi zonse zochitikazo kuposa nthawi yake.
Komanso, ndi bwino kunena mawu ochepa okhudza momwe mungagwiritsire ntchito mwendo pazingwe kuti mutaya thupi. Akatswiri akulangiza kuyamba phunziro pang'onopang'ono, patatha mphindi 2-3 kuwonjezeka ndi pafupifupi 20-25%, ndiye, kuyesera kuti muyende mofulumira, pitirizani kulumpha pafupi mphindi 15-20. Pamapeto pa gawoli, kutambasula kuyenera kupangidwa ndi chidwi chapadera ku mitsempha ya gastrocnemius . Ngati munthu ali ndi mapaundi ochulukirapo kwambiri, ndiye kuti zoletsedwazo siziletsedwa kwa iye, chifukwa izi zidzakhudza mtima wamisala.
Nanga momwe mwamsanga kutayira makilogalamu kudzachitika, yankho la funso ili likudalira pa zinthu ziwiri, choyamba, kulemera kwakukulu kulipo, ndikofunika kwambiri, kudikiritsa zotsatira. Chachiwiri, mungachite bwino kutsatira ndondomeko ziwiri zomwe tazitchula pamwambapa, ngati simukuphwanya zakudya, ndikuphunzitsa nthawi zonse, kulemera kwake kudzachitika mofulumira kwambiri.