Iwalani zonse zomwe mudazidziwa kale. Zikuwonekeratu kuti maupangiri ambiri sagwira ntchito kapena amakhala ovulaza! Psychotherapist Irina Rotova adatsutsa nthano zodziwika kwambiri.
1. Nthano: kuti muchepetse thupi, muyenera kusonkhanitsa chifuniro mu nkhonya ndikupita ku masewera.
Zotsutsa. Musayambe kuonda ndi kuchita masewera olimbitsa thupi kwambiri, chifukwa kuchita masewera olimbitsa thupi kumayambitsa chilakolako. Izi ndichifukwa choti pakugwira ntchito kwa minofu, lactic acid imatulutsidwa m'magazi, ndipo ichi ndi mankhwala osakhazikika omwe amafunikira shuga kuti alimbitse malo ake. Apa pali thupi ndipo amafuna gawo la chakudya pambuyo maphunziro! Muyenera kuchepetsa thupi poyamba, ndiyeno pitirizani ku masewera ndi maphunziro.
2. Nthano: kulemera kumapezedwa kuchokera ku chakudya chochuluka chomwe chimadyedwa mosalamulirika, ndipo mkhalidwe wamkati wa munthu ulibe kanthu!
Zotsutsa. Kuti musatenge malingaliro, muyenera kulimbana nawo mwanjira ina. Nthawi zambiri anthu amawapondereza, chifukwa pagulu sichizolowezi kufuula kapena kuchita ndewu nthawi yomweyo. Kupanikizika kosalekeza ndi chimodzi mwa zifukwa zazikulu zonenepa. Kupsinjika kumaphunzitsidwa bwino kuthana ndi psychotherapy yanthawi yayitali, popeza lusoli limapangidwa pang'onopang'ono, koma kwa moyo wonse. Ichi ndichifukwa chake, pakuwongolera malingaliro anu, mumakhala wopanga moyo wanu.
3. Bodza: Kunena zoona, kucheza patebulo ndikosangalatsa! Mutha kuchita zinthu ziwiri nthawi imodzi: kuyankhula ndi kudya!
Zotsutsa. Osapanga chakudya kukhala gulu lachipembedzo! Pansi pa msuzi womwe umaperekedwa ndi chakudya: ichi ndi chikondwerero cha Chaka Chatsopano, ndikulankhulana kosangalatsa, komanso kukopana kwakanthawi, ndikudziwana mwangozi, ndi mapangano a madola mamiliyoni ambiri, misonkhano yamabizinesi, kutayika, ndi miyambo yakale… malingaliro osavuta aumunthu. Ndipo malingaliro awa ndi otani, mwasankha!
4. Bodza: Kulakalaka kudya kumabwera ndi kudya.
Zotsutsa. Kuphunzira kugawana njala ndi chilakolako! Njala ndi pamene mumadya chirichonse chimene mukuwona, ndipo chilakolako ndi pamene mutsegula firiji ndikuganiza: "Ndingadye chiyani chokoma chonchi tsopano?" Ndipo mwa njira, chilakolako amamasuliridwa kuchokera ku Latin monga "chilakolako". Choncho, ngati simukwaniritsa zina mwa zilakolako zanu, ndiye kuti zimasanduka chilakolako! Timaganizira kwambiri za njala.
5. Nthano: sichidziwika chomwe chimapangitsa munthu kukhala wonenepa, chifukwa timayesa nthawi zonse, kubwera ndi mbale zosiyanasiyana ndikupanga zokonda zosiyanasiyana.
Zotsutsa. Asayansi awerengera kuti m'moyo wathu timadya pafupifupi zakudya 38 ndi mbale 38. Komanso, izi ndi zosavuta komanso zosavuta mbale. Zokonda zimachokera ku ubwana: zomwe tidadyetsedwa muubwana ndi amayi ndi agogo, timakonda tsopano. Osandikhulupirira? Onani! Tengani cholembera ndi kapepala ndipo lembani zomwe mumakonda.
6. Nthano: munthu amasankha kukula (monga lamulo) pamene dokotala akumulangiza (zisanachitike, simuyenera kudandaula).
Zotsutsa. Kodi mukudziwa nthawi yomwe mudzasankhe kuchepetsa thupi? Akakupezani! Zonse! Pamene udzu wotsiriza udzakhala mawu a mwamuna kapena mwana, pamene, akuyang'ana pagalasi, akufuna kutembenuka! Inu nokha mudzafika pa chisankho ichi, mudzangopatsidwa chifukwa ... Mudzalira pang'ono. Kodi pali chochita? Ndikufuna kukhala ndi moyo! Inde, osakhala ndi moyo, koma sangalalani ndi moyo!
7. Nthano: vinyo wofiira wouma amalimbikitsa kuwonda.
Zotsutsa. Kumbukirani kuti hormone ya saturation leptin imawonongeka m'magazi ndi mowa! Ndicho chifukwa chake mutatha kumwa mowa nthawi zonse mumafuna kudya!
8. Bodza: Ndikhoza kudziletsa ndekha ndi kuchepetsa thupi nthawi iliyonse yomwe ndikufuna.
Zotsutsa. Mukapanga chisankho pa nokha, mwachitsanzo, "Ndayamba kuonda!", Ubongo ndi thupi lanu siziyamba kugwira ntchito nthawi yomweyo. Izi zimatenga nthawi. Choyamba, malingaliro osazindikira amatembenukira ndi funso lomveka bwino: "Chifukwa chiyani ndikufunika izi?" Ndipo pokhapokha mutamutsimikizira (ndipo chifukwa cha izi pali njira zingapo zama psychotherapeutic), zidzathandiza thupi lanu. Pokhapokha pamene ubongo, thupi, ndi subconsciousness zidzayamba kuchita mofanana.
9. Nthano: kutaya mapaundi owonjezera, muyenera kudya zakudya zopanda mafuta.
Antimyph. Ngati mukuganiza kuti anthu ochepa thupi amadya zakudya zopanda mafuta ochepa komanso kumwa mkaka wa 1,5%, ndiye kuti mukulakwitsa! Akusankha zakudya zachilengedwe zokhala ndi mafuta achilengedwe! Ndipo 10-20% kirimu amawonjezedwa ku khofi / tiyi. Ndipo amakonda mitundu yambiri ya nsomba zamafuta, zokhala ndi ma unsaturated fatty omega acids. Amatsatira mfundoyi: ndi bwino kudya zochepa, koma zakudya zabwino. Ndipo mwa njira, samagwiritsira ntchito zotsekemera!
10. Nthano: anthu amphamvu amaonda mwachangu.
Zotsutsa. “Fulumirani pang’onopang’ono” ndi chinsinsi china chaching’ono cha anthu owonda. Sachita changu chifukwa amadziwa kuti nthawi zonse amakhala pamalo oyenera pa nthawi yoyenera. Ndipo kuvomereza uku kumawathandiza kuti asawononge mphamvu zawo pa mkwiyo ndi mkwiyo, zomwe zimafunika kugwidwa.
11. Nthano: mumangofunika kuchepetsa thupi pansi pa kuyang'aniridwa ndi katswiri wa zakudya kapena mphunzitsi.
Zotsutsa. Palibe amene angakuuzeni momwe mungadye bwino! Thupi lanu ndi laumwini kotero kuti mutha kuyesa kuti mudziwe mtundu wa chakudya chomwe mumamva kuti muli ndi mphamvu komanso mphamvu. Komanso, thupi lathu lokha limapempha izi kapena vitamini, izi kapena microelements mu mawonekedwe a chikhumbo chachikulu "Ndikufuna"! Mpatseni mwina mandimu, kapena khofi ndi mandimu, kapena sangweji yofiira ya caviar, kapena mbale ya kutsidya kwa nyanja. Ngati akufunsani, muyenera kutero! Yesani!
12. Nthano: anthu onenepa kwambiri ndi anthu okoma mtima, choncho, kuti mukhale ndi maganizo abwino, muyenera kudzilola nokha "maswiti": maswiti, makeke, ndi zina zotero.
Zotsutsa. Muyenera kudziwa komwe kumakhala zosangalatsa m'nyumba mwanu. Kotero kuti mutha kufikira dzanja lanu osati ku firiji, koma, mwachitsanzo, ku bukhu losangalatsa.
13. Nthano: muyenera kudya kanyumba tchizi kapena scrambled mazira / mazira kadzutsa.
Zotsutsa. Timadya chakudya cham'mawa! Izi ndi tirigu, muesli, zikondamoyo, zikondamoyo, makeke, makeke. Zakudya zopatsa mphamvu zimapatsa glucose ku ubongo ndikupangitsa thupi kudzuka.
14. Bodza: pamene ndikudya, ndimatha kuwerenga nkhani pa Intaneti, kuona makalata anga, kuonera TV. Kotero ndidzakhala ndi nthawi yochita chirichonse mofulumira kwambiri.
Zotsutsa. "Ntchentche padera, cutlets padera." Ngati mutakhala pansi patebulo, mvetserani mokwanira chakudya chanu. Ndipo palibe ma TV kapena mabuku! Ndipo ngati muwonera TV kapena kuwerenga mabuku, perekani nokha ku ndondomekoyi. Pasakhale chisokonezo. Sinthani ubongo wanu kuti muchite ntchito imodzi.
15. Nthano: ngati mukufuna kudya, muyenera kukhala oleza mtima - palibe zokhwasula-khwasula! Dikirani mpaka nthawi ya nkhomaliro (chakudya chamadzulo) ndiyeno idyani bwinobwino.
Zotsutsa. Ngati mukufunadi kudya, ndiye kuti ndi bwino kudya nthawi yomweyo! Ndipo musadikire - mwina njala idzatha? Njala peristalsis m'mimba kutha maola 4 aliwonse. Izi zikutanthauza kuti nthawi zambiri mumafuna kudya maola anayi aliwonse. Ndipo ngati mutapirira nthawi ya maola 4 kapena kuposerapo, ndiye kuti kumverera kwa njala kumawonjezeka nthawi 6! Chifukwa chake, chepetsani njala yanu munthawi yake.
16. Bodza: Ndimadya kwambiri ndikadzitengera mbale yaikulu.
Zotsutsa. Zonse zolakwika! Tengani mbale zazikulu kuti ubongo udziwe kuti simukuchotsapo kalikonse.
17. Nthano: kuti muchepetse thupi, muyenera kudya mwachangu.
Antimif… Zakudya ndi chinthu chongochepetsa zomwe mumakonda. Iye alibe ntchito ina kuposa kukuchotserani zonse zokoma kwambiri. Koma sichimathetsa chinthu chofunika kwambiri - mavuto omwe amachititsa kuti azidya kwambiri. Izi ndi zomwe psychotherapy imachita.
18. Bodza: Ndimangodya nditakhuta m’mimba.
Zotsutsa. Kukoma kwa chakudya kuli mkamwa mokha! Palibe zolandilira m'mimba! Choncho, machulukitsidwe amapezeka kokha pamene chakudya chili mkamwa. Palibe chifukwa chomeza chakudya chochuluka ndikuchiyika mwachindunji m'mimba, chifukwa m'mimba sichidzamva chilichonse.
19. Bodza: Simungadye pambuyo pa 18:00!
Zotsutsa. Munthu wathanzi labwino ayenera kudya pakati pa 18:00 ndi 21:00, popeza iyi ndi nthawi yomwe ntchito yaikulu ya m'mimba imagwera.
20. Nthano: Kudzuka m'mawa kumalimbikitsa kuwonda mwachangu (nthawi yayitali tsiku lathu, timasuntha kwambiri).
Zotsutsa. Kugona ndi gawo lofunika kwambiri pakuchepetsa thupi. Muyenera kugona osachepera maola 8 pa tsiku, ndipo ndi bwino ngati simudzuka ndi koloko ya alamu, koma ndi wotchi yanu yachilengedwe. Thupi limataya kulemera m'maloto, kugwiritsa ntchito zopatsa mphamvu pazagayidwe kagayidwe kachakudya komanso kusinthika kwa maselo.
21. Bodza: mukakhala ndi chakudya cham'mawa ndikudya chakudya chamadzulo chabwino, mutha kudumpha chakudya chamasana (m'thupi mudzakhala chakudya chokwanira).
Zotsutsa. Ngati mukudziwa pasadakhale kuti muli ndi tsiku lovuta ndipo mulibe nthawi yopuma masana, ndiye kutenga zokhwasula-khwasula ndi inu. Mutha kupanga masangweji angapo kunyumba, kapena mutha kupeza mtedza ndi zipatso zouma m'sitolo.
22. Bodza: Ndiyenera kuyesa kuchepetsa thupi, ndipo masewera ndi ofunika.
Zotsutsa. Mukataya mapaundi angapo, thupi limapempha kuchita masewera olimbitsa thupi. Chifukwa chake, ndikofunikira kumvetsetsa masewera olimbitsa thupi omwe ndimakonda. Siziyenera kukhala "zofunika", zikhale "zofuna". Ndipo zimachitikanso motere: Ndikufuna, koma ulesi. Ndiye ndi bwino kulingalira za mtundu wa chisangalalo chomwe ndidzakhala nacho pambuyo pa kalasi ndi momwe zidzakhalira zosangalatsa kukoka minofu. Ndipo pitirirani!
23. Bodza: Kulemera kuyenera kuchotsedwa nthawi zonse, osachepera 500 g tsiku lililonse.
Zotsutsa. Kulemera kumapita pang'onopang'ono. Ndipo sitepe ndi gawo losasinthika la ndondomekoyi. Ndi chiyani icho? Apa ndi pamene kulemera "kumaundana" kwa masiku angapo, ndipo mumawona chiwerengero chomwecho pamiyeso ... Koma panthawiyi, kuchuluka kwa thupi kumachepa. Pali kugawanika kwa mafuta amkati ndi kusintha kwa thupi ku kulemera kwatsopano. Chingwe sichinganyalanyazidwe mwanjira iliyonse. Ndipo muyenera kuda nkhawa ngati palibe. Izi ndi zachibadwa zokhudza thupi gawo la kuwonda ndondomeko.
24. Bodza: Zida zapakhomo ndi moyo sizimakhudza kunenepa mwanjira iliyonse.
Zotsutsa. Kodi anangula kukhitchini yanu ndi chiyani? Izi ndi zinthu kapena zida zomwe (kaya muli ndi njala kapena ayi) zimayambitsa kuyamwa kwa chakudya! Mwachitsanzo, mudakhala pampando womwe mumakonda kuti muwonere kanema wawayilesi, ndipo dzanja lanu lidafikira mbewu, makeke, zophika kapena zina ... ... Choncho unconditioned reflexes ayenera kusweka , popeza iwo sangabweretse zabwino chilichonse. Njira yotulukira ndiyosavuta: mwina timawonera mndandandawu, kapena timadzipereka kwathunthu ku chakudya.
25. Bodza: Ngati ndisiya kudya monga momwe ndimadyera poyamba, ndidzakhala wofooka ndipo sindidzakhalanso ndi mphamvu zokwanira zochita zanga zamasiku onse.
Zotsutsa. Mafuta m’thupi mwathu amawola kukhala madzi, carbon dioxide ndi mphamvu. Ndipo makasitomala athu akataya thupi, amakondwerera kukwera kodabwitsa kwa mphamvu. Kodi mungachiyike kuti? Inde, mwamtendere, mwachitsanzo, mutha kudziyeretsa nokha (osati woyang'anira nyumba) ndikuyeretsa malo anu pazinthu zosafunika.