Inde, tisaiwale kuti waukulu complicity wa zotupa ndi yaitali atakhala. Koma palinso malingaliro olakwika akuti zotupa zimayamba chifukwa cha kunenepa kwambiri, kupsinjika maganizo, kudya zakudya zokometsera, mimba ndi kubereka, kutsekula m'mimba, ndi chizolowezi choipa monga kusuta. Kusokonekera kwa kayendetsedwe kabwino ka mitsempha m'dera la pelvic kungathenso chifukwa cha kudya kosakwanira kwa fiber ndi madzimadzi.
Ndi kudya kosakwanira kwa fiber m'thupi lathu, kuchuluka kwa chimbudzi kumachepa komanso kuuma kwake kumawonjezeka. Choncho, ndizovuta kwambiri kuti matumbo athu achotse chopondapo, tiyenera kukankhira. Ndi kudzimbidwa pafupipafupi, kupanikizika kwambiri kumapangidwa m'mitsempha, ndipo zotupa zimapangidwira. Chifukwa chake, muyenera kukhutitsa menyu yanu ndi zakudya zokhala ndi fiber zambiri momwe mungathere. Ndi CHIKWANGWANI chomwe chimapangitsa chopondapo kukhala chofewa, ndipo izi zidzachepetsa kupsinjika kwa rectum, ndithudi, osasiya mwayi wotupa, ndiko kuti, kukula kwa zotupa. Izi zikutanthauza kuti ngati simungathe kusintha moyo wanu kuchoka pakukhala osakhazikika kukhala otanganidwa, muyenera kusinthana ndi zakudya zopatsa thanzi.
Kwa anthu omwe nthawi zambiri amakhala moyo wongokhala, chakudya cham'mawa chidzakhala chabwino komanso chothandiza: kutsanulira phala 1 la phala la Hercules usiku wonse ndi magalasi 2 amadzi ofunda, ndipo musanamwe, onjezerani spoonful ya yoghurt ndi uchi, komanso. zipatso, mwachitsanzo, lalanje kapena apulo. Gawoli ndi la anthu anayi.
Zidzakhalanso zothandiza kudya maapulo, malalanje, mapeyala, zipatso zakutchire. Mavwende amaonedwa kuti ndi olemera kwambiri mu ulusi, amapangitsa kuti chimbudzi chathu chikhale chowala kwambiri. Ponena za chotupitsa, zoumba zingakhale njira yabwino kwambiri kwa iye - ichi ndi mankhwala athanzi komanso okoma kwambiri.
Popewa, gwiritsaninso ntchito masamba ambiri... Makamaka burokoli, chimanga, nandolo ndi nyemba. Pearl balere ndi oatmeal amakhalanso ndi fiber zambiri. Muyenera kuchepetsa kudya zakudya zamafuta.
Kuwonjezera pa zakudya zoyenera, munthu sayenera kuiwala za masewera olimbitsa thupi. Zosankha zabwino kwambiri kwa inu ndi makalasi padziwe kapena aerobics. Gwiritsani ntchito theka la ola osachepera 2 pa sabata, ndipo zotsatira zake zidzakusangalatsani.
Monga momwe ziwerengero zimanenera, anthu oposa 10% padziko lapansi amadwala matendawa, ndipo m'mayiko otukuka kwambiri, matendawa amatsimikiziridwa mu 60% ya odwala. Tiyenera kukumbukira kuti zizindikiro zoyamba zikawoneka, muyenera kuwona dokotala. Ndipo chomvetsa chisoni n’chakuti nthawi zambiri anthu amapita kwa katswiri pankhani imeneyi kokha pamene ululu umakhala wosapiririka.
Anthu omwe amakhala ndi moyo wongokhala ngati gawo lofunikira la ntchito yawo ayenera kukumbukira kuti kamodzi pa ola, muyenera kupuma kwa mphindi zisanu. Muyeneranso kusintha mpando wofewa waofesi ndi wokhazikika kwambiri. Amuna amene amagwira ntchito yoyendetsa galimoto sangakhale pagalimoto kwa maola oposa atatu. Ayeneranso kupuma pang’ono.
Osadwala zotupa, muyenera kulimbikitsa minofu yanu mimba. Izi zimathandiza kuti magazi aziyenda bwino m'dera la pelvic. Muyenera kudya kuti kudya sikumayambitsa kudzimbidwa komanso kudzimbidwa. Osagwiritsa ntchito kwambiri ufa ndi mkaka. Madokotala atsimikizira kuti madzi amchere amathandizira kukulitsa ntchito yamatumbo. Kumbukirani kusamba ndi madzi ozizira mukatuluka m'matumbo. Ngati matumbo anu akugwira ntchito bwino, ndiye kuti chopondapo chiyenera kukhala makamaka m'mawa. Musagwiritse ntchito mankhwala ofewetsa tuvi tomwe.
Zotupa ndi matenda osasangalatsa omwe angayambitse munthu mavuto ambiri komanso kuvutika. Musazengereze chithandizo, funsani dokotala munthawi yake kuti akupatseni malangizo. Koma kuti musakumane ndi vutoli, tsatirani mfundo zopewera ndikukhala ndi moyo wokangalika. Kondani ndi kudzisamalira nokha, ndipo zonse zikhala bwino ndi inu.