Malangizo 10 oti muchepetse mapaundi oyembekezera ndikuwasiya!

Kuwonda pambuyo pa mimba

1. Sinthani kwambiri moyo wanu

Kuti muchepetse thupi kwamuyaya, ndikofunikira kusiya kudya mozizwitsa potengera kuperewera komanso kudziimba mlandu. Ngati cholinga chanu ndikungofikira kulemera kwinakwake mwachangu kwambiri, mudzafika podzikaniza nokha. Koma mukangosiya njala, zotsatira zake zimakupangitsani kuti mutenge chilichonse chomwe mwataya mopweteka kwambiri. Kapena mapaundi owonjezera pang'ono! Ngati simusintha chilichonse mwanjira yokhazikika, mapaundi amabwerera mosalekeza. Chinsinsi cha kuwonda kwenikweni ndikusintha zizolowezi zanu, kudya zakudya zopatsa thanzi komanso zosiyanasiyana, ndikuphatikiza kuchita masewera olimbitsa thupi m'moyo wanu watsiku ndi tsiku. Mwachidule, kupeza kukhazikika kwatsopano m'moyo, gwero la chisangalalo ndi moyo wabwino.

Onaninso : 10 zonona zonona zomwe zimagwira ntchito!

2. Masiku 10 musanayambe kuwonda, konzekerani nokha

Kuti mulowe mu kusamba, dzikonzekereni mofatsa. Yendani mphindi 10 zotsatizana patsiku, imwani madzi osavuta, pewani mafuta otsekemera ndi okoma, sodas. Lembani zomwe zili mkati ndi kuchuluka kwa zakudya zanu, zokhwasula-khwasula, ndi zakumwa kwa sabata. Kufufuza kwazakudyaku kukuthandizani kuzindikira zomwe mukudya komanso kuwona "zowonjezera" zanu ... nthawi zina zosawoneka!

3. Pezani chilimbikitso choyenera

Pamene chilimwe chifika, mumadziuza nokha kuti: “Ndadwala kwambiri ndi mapaundi owonjezerawo, ndiyenera kuchitapo kanthu!” Uku ndikudina, ndipo ndikofunikira. Funso lodzifunsa ndilakuti, "Ndikufuna kuti ndichepetse thupi chifukwa chandani?" ” Lembani mndandanda wa ubwino ndi kuipa kwa kuchepetsa thupi. Ngati muchitira wina, chifukwa wokondedwa wanu akukuvutitsani, kuti muwoneke choncho, kuti mugwirizane ndi 36, kutaya mapaundi 5, sizingagwire ntchito. Cholinga choyenera ndikudzichitira nokha, kumva bwino m'thupi lanu, kukhala ndi thanzi labwino, kukulitsa ulemu wanu ndi ubale wanu. Cholinga ndikuchepetsa thupi (kuchepetsa XNUMX% ya kulemera kwanu m'milungu itatu ndi cholinga chochepetsera thupi), koma koposa zonse kudzichitira nokha zabwino ndikudzisamalira.

4 Idyani zonse, ndi pang'onopang'ono

Palibe chakudya "choyipa", ndiko kuchuluka kwa nyama, mkate, shuga, mafuta omwe ali oyipa. Chakudya cham'mawa, chamasana ndi chakudya chamadzulo ziyenera kukubweretserani tsiku lililonse mabanja onse azakudya, ndiye kuti mapuloteni (nyama / dzira / nsomba), masamba, mkaka, lipids (mafuta, ma almond, crème fraîche), zipatso ndi zakudya zomwe zili ndi fiber ( mbewu zonse, chimanga kapena buledi, pasitala wa tirigu ndi mpunga, masamba). Fiber imakulolani kuti mudikire pakati pa chakudya chifukwa imachepetsa kumva njala kwa nthawi yayitali. Khalani ndi chizolowezi chomatafuna bwino chakudya, chifukwa ngati mudya mofulumira, mumadya kwambiri. Onetsetsani kuti chakudya chanu cham'mawa chili choyenera. Mwachitsanzo, kagawo 1 ka mkate wa phala + Comté + 1 wofinyidwa madzi a zipatso, kapena 2 rusks + 1 spoonful ya sitiroberi kupanikizana + kanyumba tchizi + 1 chipatso. Pazakudya masana ndi madzulo, onani menyu sabata. Ndi kuwatsata kwa milungu itatu, ndikulingalira zosiyana. Kuti mukonzekere saladi ndi masamba osaphika, chepetsani msuzi wanu ndi madzi pang'ono mwachitsanzo.

5. Chepetsani kuchuluka

Mofanana ndi akazi onse, ndithudi mwakulitsa chizoloŵezi cha kudya kwambiri panthaŵi ya mimba ndi yoyamwitsa. Munadya awiri, monga mwambi wotchuka umanenera. Yakwana nthawi yoti muwunikenso kuchuluka kwake. Tengani mbale zoyambira 18-22 cm m'mimba mwake, osati mbale zazikulu zowonetsera. Dzazani theka la mbale ndi ndiwo zamasamba kapena masamba osaphika, gawo limodzi mwa magawo atatu a mbaleyo ndi nyama kapena nsomba, ndipo gawo limodzi mwa magawo anayi ndi masamba owuma. Pewani chiyeso chofuna kudya chilichonse chomwe mwana wanu samaliza (kuphatikiza, compote ...) kuwonjezera pa chakudya chanu. Izi zimabweretsa zopatsa mphamvu zosafunikira ndipo chizolowezichi chikhoza kukhala kwa zaka zambiri. Ndipo, ndithudi, khalani ndi dzanja lopepuka pa mafuta ndi shuga.

6. Pamndandanda: zoyambira + maphunziro apamwamba + mchere!

Kudya ndikosangalatsa ndipo gawo la zosangalatsa ndilofunika, ngakhale mutafuna kuchepetsa thupi. Zakudya zanu ziyenera kukhala zosiyanasiyana ndikuphatikiza zoyambira / maphunziro akulu / mchere, chifukwa kuchulukitsa kwa zokometsera kumapangitsa kuti mufikire kumverera kwa satiety mofulumira. Kukoma kwatsopano kulikonse kumadzutsa zokometsera ndikudabwa

kukoma. Mwa kudya pang’onopang’ono ndi kuchulukitsa mbale, timakhutitsidwa mwamsanga. Kumbali ina, ngati tidya mbale imodzi, sitisangalala kwambiri ndi kudya, timadzaza mimba yathu mofulumira kwambiri ndipo sitikhuta msanga.

7. Pangani moyo wanu kukhala wosavuta

Kuti musathyole mutu wanu, khalani ndi chizoloŵezi chophikira inu ndi mwana wanu mbale zomwezondi. Ngati ali ndi chaka chimodzi kapena kuposerapo, amadya chilichonse. Ndi kutsagana kokha komwe kumasintha. Zamasamba zowotcha zimatha kuwonjezedwa kwa amayi ndi mchere, tsabola, zonunkhira, zitsamba, ndi kwa mwana, wophwanyidwa.

yosenda. Mwachitsanzo, kwa inu, ndi nthunzi zukini ndi adyo ndi parsley ndi drizzle wa maolivi mafuta, ndi kwa iye, yosenda zukini. Zimapangitsa moyo kukhala wosavuta ndikubwezeretsanso masamba pazakudya. Lembani mndandanda wazinthu zomwe mudzafunikire pamilungu itatu yazakudya zanu, ndikubweretserani kusitolo. Zoonadi, pitirizani kudya zakudya zopatsa thanzi komanso zopatsa thanzi mukatha kudya, chifukwa zakudya zabwinozi zidzakuthandizani kuti mukhale ndi thanzi labwino komanso kuti mukhale osangalala.

8. Imwani mokwanira

Kuti mukhale ndi hydrated, muyenera kumwa pang'ono pang'ono tsiku lonse. Ngati mudikira mpaka mumve ludzu, nthawi yatha, ndiye kuti mulibe madzi m'thupi. Palibe kuchuluka kovomerezeka kwa madzi pamene mukuonda. Iwalani za "lita ndi theka la madzi patsiku" ndi zina "chakumwa, chotsani"! Kuti mudziwe ngati mukumwa mokwanira, yang'anani mtundu wa mkodzo wanu. M'mawa, amakhala amdima ndipo izi ndi zachilendo, masana, amamveka bwino ngati mumamwa mokwanira. Ngati ali akuda, imwani kwambiri. Mutha kumwa madzi (makamaka akadali), tiyi azitsamba, khofi (osati mochulukira, chifukwa zimatha kusokoneza tulo) ndi tiyi. Ngati mumakonda tiyi, mulole kuti ikhale yotsetsereka kwa nthawi yayitali, chifukwa tiyi ikakhala yakuda, imakhala ndi caffeine yochepa komanso yosangalatsa kwambiri. Koma osati kwambiri mofanana, chifukwa tiyi amalepheretsa kukonza mbali ya chitsulo.

9. Pempherani nokha

Mukayamba kuwonda, ndikofunikira kuti mukhale ndi nthawi yodzisamalira, kutsuka, kutikita minofu ndi mafuta onyezimira kapena mafuta odzola amthupi, zopakapaka. Tsindeni nokha ku mbali yakubwerera kwa venous, yambani ndi mapiko ndikukwera pamwamba pa mawondo, ndiye ntchafu, izi zimalola kukhetsa, kutsitsimutsa kuyendayenda ndi kuyeretsa thupi. Ndipo khungu lanu lidzapindula!

10. Samukani

Kuchita masewera olimbitsa thupi ndikofunikira mukafuna kuwongolera thupi lanu. Popeza mwana wanu wachikondi adafika, mudayimitsa masewerawo ngati mudachita kale. Kapena simunakhalepo ndi masewera ndipo muyenera kuyamba! Chifukwa chiyani? Chifukwa masewera amathandiza kulimbana ndi kupsinjika maganizo ndipo amapewa kuyesedwa kuti abwezere zotsekemera. Mosiyana ndi zikhulupiriro zodziwika bwino monga "Ndatopa kwambiri kotero kuti ndilibe mphamvu zokwanira zothamangira", dziwani kuti pochita masewera olimbitsa thupi, mumapezanso mawu chifukwa kuchita masewera olimbitsa thupi kumathandiza kulimbana ndi kutopa. Ngati simukufuna kupita kudziwe kapena kumalo ochitira masewera olimbitsa thupi, mukhoza kupita kokayenda mofulumira poyendetsa mwana wanu mu stroller mu paki. Zimangofunika kukweza kugunda kwa mtima pang'ono. Osambira akhanda, makalasi amasewera amkati (mtundu wa amayi / mwana wolimbitsa thupi) atha kukhala njira. Mutha kupezanso makanema a yoga, kutambasula, Pilates, kupumula, masewera olimbitsa thupi abs-glutes pa Youtube ndikuchita masewera olimbitsa thupi akugona. Madzulo, chitani masewera olimbitsa thupi kuti muthane ndi nkhawa ndikukonzekera kugona. Pumirani pang'onopang'ono, mozama m'mimba, pumirani m'mimba mwanu, ndikupumira m'mphuno mwanu.

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