Kuonda kungakhale kosangalatsa

Kukonzekera ndikofunikira!

- Ngakhale maphunziro amphamvu kwambiri sangabweretse zotsatira zomwe mukufuna ngati simudya bwino, - atero a Joe Wicks, wophunzitsa komanso wopanga mapulani a 90 Day SSS. - Ngakhale mutakhala ndi nthawi ndikudziwonetsera nokha kuntchito, ndikukhala ndi banja lanu, ndikupumula ndi anzanu, izi sizikutanthauza kuti muyenera kusiya chakudya chokwanira. Kumapeto kwa sabata, pangani menyu sabata yamawa, gulani zakudya, kuphika kunyumba. Izi zimakutsitsani mkati mwa sabata ndikukuthandizani kuti musagwedeze ubongo wanu pazomwe zingakhale chakudya chopanda vuto panthawi yankhomaliro.

Lolani masewera abweretse chisangalalo

- Kumbukirani momwe tidakwera mitengo tili ana, adathamanga kuzungulira bwalo ndikuthamangira kuzungulira malo ochitira masewera olimbitsa thupi m'makalasi ophunzirira zolimbitsa thupi? akutero Anna Kessel, woyambitsa komanso wapampando wa Women in Football. - Masewera ali mwana anali gawo losangalatsa la moyo, osati katundu. Nanga n’cifukwa ciani tasiya kusangalala nazo? Ndi liti pamene kuthamanga kwa m'mawa kunakhala ntchito yolemetsa, ndi kupita ku kalabu yolimbitsa thupi kukhala mayeso?

Muyenera kuphunzira momwe mungapangire mawonekedwe posewera. Kuthamanga mukatha kadzutsa? Mangani nsapato zanu ndikupita. Pamene mukuthamanga, yang'anani pa mphamvu ya miyendo yanu kuti ikuchotseni kuchokera ku mfundo A kupita kumalo B. Munasankha kusambira? Ganizirani za manja amphamvu omwe angakupititseni kutsogolo kudutsa mafunde. Kalasi ya yoga? Yang'anani kusinthasintha kwanu, ngakhale mutha kuchita asana asanakhale pano.

Ndipo tengani anzanu! Tengani nthawi yopuma, kambiranani za chilengedwe m'paki, thamangani mipikisano, sangalalani. Masewera si ntchito, koma njira yamoyo, yosangalatsa komanso yosasamala.

Mapuloteni ndi bwenzi lanu

- Ngati mulibe nthawi ya chakudya chamasana kuposa popita - sankhani mapuloteni, akutero Jackie Lynch, katswiri wochiritsa ndi kadyedwe. - Thupi limagwiritsa ntchito khama lalikulu pogaya, ndipo mapuloteniwo amathandizira kuchepetsa kupanga kwamafuta, kukhalabe ndi mphamvu ndikuwongolera shuga wamagazi. Izi zidzakupulumutsirani chokoleti patatha maola angapo. Kuphatikiza apo, mapuloteni amakudzazani mwachangu kwambiri. Posankha pakati pa croissant ndi sangweji ya ham ndi tchizi, sankhani sangweji. Ndipo sungani thumba la amondi ndi mbewu za dzungu m'chikwama chanu. Iwo akhoza kukhala akamwe zoziziritsa kukhosi, kuwonjezera phala kapena yogurt.

Yesani kuphatikiza mapuloteni muzakudya zilizonse. Hummus, nandolo, nsomba, mazira, quinoa, nyama - chinachake kuchokera mndandandawu chiyenera kukhala pa menyu.

Poyenda - moyo

“Kukhala moyo wongokhala mkati mwa sabata ndi Loweruka ndi Lamlungu kumawononga osati thupi lokha, komanso malingaliro athu,” akutero katswiri wa zamaganizo Patricia Macnair wa ku yunivesite ya Bristol (UK). - Munthu akamabwerera mofulumira ku ntchito zake za tsiku ndi tsiku atadwala, amachira msanga. Chifukwa chake, tsiku lililonse, yesetsani kuthera theka la ola kumasewera am'manja kapena masewera olimbitsa thupi. Itha kukhala phunziro la kuvina, kuthamanga panjanji, kupalasa njinga, tenisi komanso kusambira kwambiri.