Tengani nthawi yambiri mukuwotha
Mofanana ndi galimoto, m’nyengo yozizira, thupi limatenga nthawi yaitali kuti litenthe. Kunyalanyaza kutentha kungayambitse kuvulala, chifukwa kudzakhala ngati kugunda kwa minofu, tendon, ligaments ndi mafupa. Choncho, kutentha kwa nthawi yaitali. Muyenera kumva kutentha thupi lonse.
Musaiwale "kugunda"
Kutentha, kutambasula, kapena "kuzizira" n'kofunika mofanana ndi kutentha kumayambiriro kwa masewera olimbitsa thupi. Mukamaliza masewera olimbitsa thupi, khalani ndi nthawi yotambasula musanasunthe kutentha kuti minofu yanu isawume. M'dzinja ndi m'nyengo yozizira, amazizira mofulumira kwambiri, kotero kuti zotsalira zilizonse kuchokera ku mgwirizano wawo sizingachotsedwe m'magazi panthawi yake. Izi zimapangitsa kuti minofu ikhale yopweteka komanso ngakhale kuvulala. Chifukwa chake onetsetsani kuti mukuchita masewera olimbitsa thupi!
Ganizirani za zida
Ndizosamveka kuti kuphunzitsa kuzizira kumafuna zovala zapadera. Komabe, n’zosavuta kupeputsa kutentha kunja mukakhala m’chipinda chofunda. Muyenera kuvala kuti muphunzire mumsewu molingana ndi mfundo ya "anyezi", mutavala zovala zofunda zomwe mungathe kuzichotsa mosavuta ngati kuli kofunikira. Onetsetsani kuti mwavala zovala zamkati zotentha, magolovesi, chipewa ndikuphimba kukhosi kwanu. Ndipo chinthu chimodzi: nsapato zothamanga m'chilimwe sizili zoyenera m'dzinja kapena m'nyengo yozizira, choncho ndi bwino kugula nsapato zamasewera pa nyengo yozizira.
Penyani mpweya wanu!
Kuzizira kwa mpweya, m'pamenenso bronchi, mapapo ndi mucous nembanemba zimalimbikitsidwa. Kuzizira kumapangitsa kuti machubu a bronchial atseke ndipo amachepetsa mphamvu ya mucous nembanemba kuti ikhale yonyowa. Kuwotcha kapena kupsa mtima kwapakhosi kumamveka ngati mpweya wozizira utuluka. Yang'anirani kupuma kwanu pokoka mpweya m'mphuno ndi kutulutsa pakamwa panu. Kungakhalenso kothandiza kuvala chigoba chapadera chopumira kapena mpango pamphuno ndi pakamwa kuti mutenthetse ndi kunyowetsa mpweya wozizira pamene mukukoka mpweya. Amene ali ndi mphumu amene akufuna kuchita masewera olimbitsa thupi kunja ayenera kuonana ndi dokotala wawo.
Osakhala panja nthawi yayitali
Pambuyo pa maphunziro ndi kutambasula, pangani njira yanu yopita kunyumba mwamsanga komanso mwachidule momwe mungathere. Nthawi yomweyo vula zovala zophunzitsira ndikuvala zofunda zapanyumba. Mwamsanga pambuyo kukhudzana ndi chitetezo cha m'thupi, makamaka ofooka ndi osatetezeka, kotero kuiwala mazenera lotseguka ndi zosambira ozizira. Mu theka loyamba la ola mutatha kulimbitsa thupi, thupi limakhudzidwa makamaka ndi chimfine ndi matenda.
Sankhani nthawi yoyenera kuchita masewera olimbitsa thupi
Ngati n’kotheka, limbitsani thupi m’mawa kapena masana pamene kutentha kwa mpweya kuli kotentha kuposa madzulo. Komanso, panthawiyi dzuŵa (ngakhale thambo liri la mitambo) ndiloyenera kwambiri kulimbikitsa kupanga vitamini D, yomwe ambiri amavutika ndi kusowa m'nyengo yozizira.
Idyani zipatso ndi ndiwo zamasamba zambiri
Kumbukirani kuthandizira chitetezo cha mthupi lanu ndi zakudya zokhala ndi mavitamini, mavitamini ndi mineral. Zipatso ndi ndiwo zamasamba ziyenera kukhala maziko a zakudya zanu. Mizu iliyonse, mitundu yonse ya kabichi ndi letesi ziyenera kukhala pa mbale yanu nthawi zonse. Zipatso zanyengo monga ma tangerines, makangaza, mapeyala ndi maapulo amakupatsirani mlingo wowonjezera wa mavitamini kuti thupi lanu likhale losamva kuzizira.
Kumbukirani kuti thanzi lanu nthawi zonse limakhala loyamba. Ngati mukumva zilonda zapakhosi, chifuwa kapena chimfine, ndi bwino kusiya kuchita masewera olimbitsa thupi kunja ndikuwonana ndi dokotala. Ndipo ganiziraninso zovala ndi nsapato zanu zolimbitsa thupi.