Chiuno chopanda nsalu ndi chiuno chachikulu ndi zizindikiro zoonekeratu za "peyala". Polimbana ndi mavuto, muyenera kugwira ntchito mwakhama ndikugwira ntchito ziwiri: kuchita masewera olimbitsa thupi ndikudya bwino. Mbali yaikulu ya ntchito ndi mchiuno, matako ndi mimba.
Kudya kwa chiwerengero cha "peyala"
Zindikirani kuti amayi omwe ali ndi chiwerengerochi ali ovuta kwambiri pa zovuta zosiyanasiyana, choncho nthawi zambiri amakhala ndi maganizo oipa. Zakudya pazifukwazi ziyenera kukhala zochepa kwambiri, osati zoposa 30% za mtengo wa caloric. Phatikizani mankhwala a mkaka, nkhuku ndi nyama zowonda ndi nsomba mu zakudya. Muyenera kuyesa tsiku lililonse kudya zipatso zatsopano, koma osati zokoma, ndi masamba omwe ali ndi zida zambiri.
Momwe mungatetezere kulemera miyendo, ngati chiwerengero - "peyala" - kuchita
Kutaya thupi m'thupi la pansi kuli kovuta, choncho kumafuna khama kwambiri. Kuti mukwaniritse zotsatira zabwino muyenera kuzichita nthawi zonse, katatu pa sabata. Wotchuka pa zochitika zapakhomo za chiwerengero "peyala":
- Makhi . Ndikofunika kuima pamagulu onse anayi ndi kumanzere, ndikugwada, ndikunyamula, osakhudza pansi. Ndikofunika kuyesa mwendo, monga momwe mungathere. Kuti musamavulaze msana, muyenera kuonetsetsa kuti msana wanu sukugwa pansi kumbuyo. Phazi lililonse mumapanga maulendo 15.
- Magulu . Chiwerengero chachikazi cha mtundu wa "peyala" chiyenera kupopera matako, ndipo ntchitoyi ikuwoneka kuti ndi yopambana kwambiri pa ntchitoyi. Ikani mapazi anu pambali pa mapewa anu, ndipo mmanja mwanu pa chifuwa cha chifuwa, gwirani chingwecho. Powonongeka, pang'onopang'ono mukhale pamtunda pomwe mpangidwe woyenerera umapangidwira pakati pa maburs ndi ma shins. Ndikofunika kuti maondo anu asapite pazendo za mapazi anu. Pansi pazomwe, zimalimbikitsidwa kuti mupitirize masekondi angapo ndipo pang'onopang'ono mukawuka pang'onopang'ono. Chitani mobwerezabwereza khumi.
- Kugwa . Ikani mapazi anu pambali pa mapewa anu, ndipo mu manja anu, sungani zopopera . Ndi phazi lanu lakumanzere, tengani sitepe, kusunthira katundu patsogolo, ndi kusiya phazi lanu lamanja mmalo mwake, koma ingoyimirani chala chanu. Ndikofunika kukhala pansi kuti bondo lisapitirire chala. Bwererani ku malo oyamba, yesani kuukira. Muyenera kupanga nthawi 15 mwendo uliwonse.
- Plieu. Miyendo iyenera kukhala yowonjezera kusiyana ndi mapewa kotero kuti masokosi asunthidwe mosiyana, ndipo m'manja mutenge chingwe. Powonongeka, muyenera kutsika pang'onopang'ono mpaka kumadzulo kuti mukumva mavuto m'mabowo. Pumphunzi, pitani. Kodi mumabwereza mobwerezabwereza.