Mphunzitsi wawonetsero "Anthu Olemera", wolemba masewera olimbitsa thupi komanso buku la "IT System. Moyo watsopano m'thupi labwino "adauza momwe mungakonzekerere chithunzi chachilimwe ndikusintha kukhala ndi moyo wathanzi.
8 May 2016
Ndimayamba m'mawa ndi njira zamadzi. Ngati mukufuna kudzuka mwamsanga, kusamba kosiyana kumathandiza, madzi ozizira amathandiza kudzutsa. Mukufuna kuyamba tsiku lanu mofewa komanso bwino? Kenako mukasamba pang'ono otentha. Ndimakonda nthawi zambiri kenako ndikupaka mafuta oziziritsa. Azimayi onse amadziwa kuti m'nyengo yozizira imayenera kugwira ntchito osati pa thupi, komanso pakhungu. Zimakhala zouma chifukwa cha chisanu ndi nyengo yotentha ndipo zimafuna kuwonjezeredwa. Gulani mafuta a ana, mafuta a apricot, mafuta a pichesi, kapena mafuta alalanje kuchokera ku golosale kapena ku pharmacy, ndi othandiza kwambiri kuposa mafuta odzola kapena zonona zilizonse.
Ndili ndi kadzutsa wathunthu. Ndinabwera ndi "cocktail" ya mitundu inayi ya mbewu: mpendadzuwa wosawotcha, dzungu, sesame ndi linseed. Ndimasakaniza mofanana ndikuwonjezera pa kadzutsa kalikonse, kaya phala kapena kanyumba tchizi. Mbewu zanga ziwiri zomwe ndimakonda ndi oatmeal m'mawa, balere pankhomaliro. Amapereka kumverera kozizira kwambiri kwa kukhuta. Ndimagula oatmeal yapamwamba, osati yomwe imaphika mofulumira. Ndimaphika madzulo kwa mphindi zisanu, ndikuwonjezera supuni ya mbewu ndi zoumba. Kulowetsedwa usiku wonse, kusakaniza kumafufuma, zoumbazo zimakhala mphesa. Phala ili lili ndi zopatsa mphamvu 5 zokha (zochokera 350 supuni ya oatmeal, supuni 3 ya mbewu ndi zoumba), koma ndikhulupirireni, ndi mphamvu kuti adzakupatsani, gwirani mpaka nkhomaliro ndi kuchita popanda akamwe zoziziritsa kukhosi pa chokoleti. Mwa njira, ndizo zokhwasula-khwasula izi zomwe zimayikidwa pambali. Kuyerekeza: mutatha kadzutsa ndi masangweji, mudzakhala ndi njala mu maola 1-2, ndipo mutatha kudya phala, modekha kwa maola 3-4 simudzakumbukira firiji.
Ndikugwira ntchito ndekha. Nthawi zonse ndimakhala ndi zolimbitsa thupi zinayi pa sabata: atatu mu masewera olimbitsa thupi ndi imodzi yothamanga 10 km. Ali aang'ono, mukhoza kutaya thupi ndikuwoneka bwino popanda kusewera masewera, koma patapita zaka 30, thupi lathu liri kale losiyana kwambiri, ndipo minofu yokhayo yomwe ikukula bwino ingapereke ndondomeko yokongola. Tinene zoona, chifukwa chokhacho chomwe anthu sapitirizira zamasewera ndi kusafuna. Patulani maola atatu pamlungu kuti mukhale nokha, ndipo mugawe magawo a ola limodzi m’magulu atatu a mphindi 20 gulu lililonse. M'mawa, yesetsani kuchita masewera olimbitsa thupi, nthawi ya chakudya chamasana yendani mwachangu, khalani ndi cholinga chogonjetsa makilomita osachepera awiri, madzulo, muzikonzekeranso kunyumba. Palibe chifukwa choyambitsanso gudumu, ndiye kuti, masewera olimbitsa thupi atsopano. Minofu yathu yayikulu ndi abs, miyendo, chifuwa ndi mikono, kumbuyo. Kwa gulu loyamba, kuchita bodza akukweza mwendo, kupotoza thupi ku mawondo kuti kamvekedwe miyendo, squat, chifukwa chifuwa, msana ndi mikono, kuchita kukankha-mmwamba. Chitani kubwereza 50 pazochitika zilizonse mu seti 2-3. Ndi yosavuta ndipo kwenikweni ntchito. Mudzawona, pang'onopang'ono mudzayamba kukwera kuchokera ku masewera, ndipo zidzakhala chizolowezi chachibadwa monga kutsuka mano m'mawa. Ingokonzani izo. Monga chilimbikitso, kumbukirani kuti thanzi lili m'manja mwathu 80 peresenti ndipo 20 peresenti yokha ndi yobadwa. Choncho, zolowereni kudzikonda, kudzisamalira, kudziyamikira.
Ndimasunga bwino. Malingaliro anga, maswiti si mlandu, monga pasitala ndi mpunga. Koma pali ma nuances mu chilichonse. Kodi mwadya keke yaing'ono ya magalamu 25? Osati mantha. Lolani chidutswa cha keke pambuyo pa saladi ndi mayonesi, nyama yamafuta ndi mbale yam'mbali ndi batala? Apa ndi pamene m'pofunika kuganizira. Thupi lathu limafuna magalamu 15 a mafuta pa nkhomaliro, omwe ndi ofanana ndi chidutswa cha salimoni zana. Zambiri ndizochulukirapo. Ngati mukufuna kukhala ndi thupi labwino komanso lokongola, ndiye kuti chakudya chilichonse chiyenera kukhala cholondola komanso chokwanira. Momwemonso, gawo limodzi la ma carbs tsiku lililonse m'mawa kapena nkhomaliro. Tadzuka m'mawa ndikumvetsetsa kuti mwakonzeka kudya njovu? Sankhani chakudya - oatmeal. Ngati mulibe njala, ndiye yang'anani zakudya zamapuloteni - mazira ophwanyidwa kapena kanyumba tchizi, ndimakonda kuwonjezera sinamoni, osati kupanikizana, kwa izo. Ndizokoma komanso zathanzi! Pakati pa tsiku mukhoza kugula pasitala, buckwheat kapena mpunga womwewo. Kwa madzulo - mapuloteni ndi masamba. Onjezerani ku zakudya zobiriwira zonse zomwe zimawoneka m'chaka - adyo wamtchire, sorelo. Lili ndi kuchuluka kwa mchere komanso kufufuza zinthu zomwe timafunikira, zomwe zimathandizira kagayidwe kachakudya.
Anakulitsa chitetezo chokwanira ku nkhawa. Kupsyinjika kumadziwika kuti ndiye gwero lamavuto ambiri, kuphatikiza okhudza thupi. Phunzirani kugwiritsa ntchito zovuta zomwe moyo umakhala nazo kuti musinthe malingaliro anu. Ganizirani momwe mungachitire mosiyana ndi zinthu zomwe zimakukwiyitsani? Mwachitsanzo, m'malo mokhala chete ndi kumeza mkwiyo, imbani munthuyo kuti mukambirane, kapena, mosiyana, musalowe mumkangano, monga mwachizolowezi, pitani kumbali. Kaŵirikaŵiri akazi amatenga nkhaŵa, ndipo pambuyo pa kumiza vutolo m’chakudya chochuluka chopanda pake, amayamba kuusa moyo: “Ndatani? Tsopano ine ndinenepa. ” Ndiko kuti, kupsyinjika kumodzi kumaloŵedwa m’malo ndi kwina, ponse paŵiri minyewa ndi thupi zimavutika. Zimakhala bwalo loyipa. Mutha kuziphwanya pophunzira momwe mungasinthire. Pambuyo pa tsiku logwira ntchito m'maganizo, yesetsani kupita ku masewera olimbitsa thupi ndikumenya peyala, kusambira maiwe 20, kukwera pamwamba kwambiri pa khoma lokwera. Zochita zolimbitsa thupi zimakupatsani mwayi womasuka ku malingaliro oyipa. Musaiwale za mankhwala njira sedation. Good valerian wakale ndi woyipa wocheperako poyerekeza ndi kususuka.
Palibe tiyi usiku. Amakhulupirira kuti m'mawa ndikofunikira kumwa kapu yamadzi kuti m'mimba ndi matumbo zidzuke. Kuyambira pomwe mbewu za fulakesi ndi phala zidawonekera m'moyo wanga, ndinayiwala za izi. Thupi limagwira ntchito popanda kusokonezedwa. Ponena za lamulo lakuti "muyenera kumwa madzi okha, koma tiyi si wofanana," ndikuganiza kuti mawuwa ndi olakwika. Tiyi nayenso ndi wamadzimadzi, mwangowonjezera kukoma kwake. Ndimamwa makapu 5 a 400 ml patsiku, zomwe zimapanga malita awiri. Zambiri sizikufunika. Mumadziwa bwanji kuti mumafuna madzi ochuluka bwanji? Monga momwe thupi limafunira. Zili ngati mpweya: mumapuma ndi kutuluka pamene mukufunikira, osati ndi ola. Chifukwa chake simuyenera kutsanulira mwamphamvu madzi amchere mwa inu nokha. Lamulo lalikulu la ulamuliro wamadzi pambuyo pa zaka 30 ndikuti phwando lomaliza la tiyi liyenera kukhala pa 6-7 madzulo, kenako simungathe kukwanitsa mamililita 200 amadzimadzi, mwinamwake m'mawa mudzakhala ndi kutupa pa nkhope yanu.
Njira yogona. Mapaundi owonjezera amabwera chifukwa cha kusowa tulo - izi ndi zoona. Komabe, kuti kagayidwe kachakudya m'thupi kagwire ntchito bwino, sikoyenera kugona nthawi ya 23:00. Ndikudziwa anthu ambiri omwe amagona 5 koloko m'mawa, amadzuka 11-12 masana ndipo samavutika ndi chiwerengerocho. Chifukwa chake ndikofunikira osati kuchuluka kwake, koma kuchuluka kwake. Kusagona tulo kosatha ndi kugona kosalekeza kwa maola osachepera 5 pa tsiku, maola 7 ndizochitika kwa munthu wamkulu, zomwe ndimatsatira. Palinso chilinganizo chapadera: 7 × 7 = 49. Ndiko kuti, muyenera kugona osachepera maola 49 pa sabata. Ngati sizinagwire ntchito mkati mwa sabata, ndiye kuti mudzaze Loweruka ndi Lamlungu. Maola 9 osakwanira kuti achire? Muyenera kuyang'ana ngati zonse zili bwino ndi thanzi lanu komanso chipinda chomwe mumagona. Mwina ndi yodzaza, yafumbi, yodzazidwa ndi zinthu zosafunika, ndipo mumamva mosasamala kuti simuli pamalo ampumulo, koma muchisokonezo. Pangani malo abwino kwa inu nokha. Mwachitsanzo, nthawi zonse ndimakhala ndi duwa lamoyo pafupi ndi bedi langa - orchid. Zochepa, koma zabwino. Ngakhale duwa limodzi patebulo la bedi limapatsa chipindacho chikhalidwe chosiyana kwambiri.