Zamkatimu
Ngati muwona kuti ngakhale zoletsa zonse ndi zakudya, kulemera kwanu kumayima kapena kumakwera, muyenera kuganiziranso zomwe mwachita. Chifukwa chiyani ngakhale zakudya zopatsa thanzi zimatha kuwonjezera kulemera?
1. Zakudya zopatsa thanzi
Opanga adachitapo kanthu mwachangu pakufunikako ndipo adayamba kupanga zokhwasula-khwasula zosiyanasiyana zomwe amati ndi zathanzi. Mipiringidzo yonseyi ndi makeke ndizosagwirizana ndi zakudya zoyenera, zimakhala ndi shuga wambiri, chakudya. Chakudya chabwino kwambiri ndi zipatso, zipatso zouma ndi ndiwo zamasamba.
2. Mkhalidwe wathupi
Musanasankhe zakudya zinazake, funsani katswiri wa zakudya ndikuyesedwa. Izi zimathandiza kumvetsetsa bwino momwe thupi limakhalira komanso kusankha zakudya zogwira mtima kwambiri. Zina mwazinthu ndi matenda zimatha kukhala cholepheretsa kuwonda.
3. Chakudya chokhwima
Zakudya zokhwima sizifanana ndi zakudya zopatsa thanzi. Dongosololi lipereka zotsatira zachangu koma zazifupi. Ndipo m'thupi padzakhala kusowa kwakukulu kwa zakudya zofunika komanso kuchuluka kwa ena.
Popanda mafuta athanzi pali kusalinganika kwa mahomoni omwe amakulitsa mkhalidwe wa tsitsi, khungu ndi misomali. Popanda mapuloteni pali imfa ya minofu misa, anamanganso Constitution ya thupi. Kachulukidwe kakang'ono kachakudya chofulumira kumabweretsa kusinthasintha kwamalingaliro ndi kutopa.
4. Kudya mopitirira muyeso
Ngakhale zosakaniza zolondola, ndi gwero la zopatsa mphamvu ngati mudya zambiri. Ngati mumadya zopatsa mphamvu zambiri ndipo osagwiritsa ntchito, kulemera kwake sikungachepe.
5. Katundu wapamwamba
Kuchita masewera olimbitsa thupi kumalimbitsa thupi lanu ndikulimbikitsa kuchepa thupi. Koma overtraining akhoza kusokoneza kugona, zimakhudza maganizo, pali kutopa aakulu, amene anagwira. Cortisol, yomwe imatulutsidwa panthawi ya kupsinjika maganizo, imayambitsa kukula kwa kunenepa kwambiri ndipo imakhudza kwambiri shuga m'magazi.