Kukhala mayi watsopano ndi chimodzi mwa zinthu zosangalatsa kwambiri pa moyo wanu. Nthawi yomweyo, mungakhale mukumva kutopa pang'ono ndi kusintha komwe mukumva m'thupi lanu, makamaka kunenepa kwambiri. Ndizachilendo kudzifunsa kuti, "Kodi ndidzabwezanso thupi langa lakale?" Koma musadandaule. Iyi ndi njira yomwe imatenga nthawi. Chofunika kwambiri ndikuchita izi moyenera komanso moyenera. Pali zolakwika zingapo zomwe amayi ambiri amachita osazindikira. Lero, tikambirana za zolakwikazo ndi momwe tingazipewere.
1. Kuyembekezera zotsatira zachangu komanso kuchita zinthu mwachangu
Pali amayi ambiri omwe, ngakhale mwezi umodzi atakhala ndi mwana, amayesa madiresi akale ndikudandaula kuti, "O, ndili ndi mimba." Kuthamanga kotereku kungakupangitseni kuchita zinthu zomwe zimakupatsani zotsatira mwachangu, koma zomwe zimavulaza thupi lanu pakapita nthawi.
Mwachitsanzo, kudya chakudya chamtundu umodzi wokha (monga kudya zipatso tsiku lonse), kapena kuchepetsa kudya mwadzidzidzi. Timatcha izi kuti "zakudya zachikhalidwe". Izi zingakuthandizeni kuchepetsa thupi mwachangu. Koma mukayamba kudya bwino, mukhoza kubwereranso kulemera kuposa momwe munachepetsera. Izi zingakupangitseni kumva chisoni kwambiri.
Yankho labwino kwambiri: Musafulumire, khalani oleza mtima. Kumbukirani, zinakutengerani miyezi 9 kuti muwonjezere kulemera konseko, kotero zimatenga nthawi kuti muchepetse. Nthawi zambiri zimatenga milungu 6 kuti muchepetse pafupifupi theka la kulemera komwe mudawonjezera. Zingatenge miyezi 6 mpaka 12 kuti muchepetse zina zonse. Lankhulani ndi dokotala wanu kuti mupange dongosolo lothandizira kuchepetsa thupi kwa nthawi yayitali komanso labwino lomwe lili loyenera kwa inu.
2. Kudziyerekeza ndi anthu otchuka
Mukawona zithunzi za akazi ochita sewero ndi ma model pa malo ochezera a pa Intaneti omwe amaoneka ochepa thupi monga momwe ankachitira milungu iwiri yapitayo atabereka, mungadzifunse kuti, "N'chifukwa chiyani izi zikuchitika kwa ine ndekha?" Koma si zoona.
Ambiri mwa iwo ali ndi aphunzitsi awoawo, akatswiri azakudya, komanso ophika. Komanso, njira zina zomwe amagwiritsa ntchito pochepetsa thupi sizingakhale zabwino kwenikweni. Choncho musayerekeze moyo wanu ndi wawo. Zimenezi zingangowonjezera mavuto osafunikira kwa inu nokha.
Yankho labwino kwambiri: Yang'anani thupi lanu. Musayerekeze ulendo wanu ndi wa ena. Chofunika ndi chakuti mukhale ndi thanzi labwino komanso osangalala .
3. Kusagona mokwanira
Kugona usiku wonse ndi mwana watsopano ndi maloto enieni. Koma kodi mukudziwa kuti pali kugwirizana kwakukulu pakati pa kugona ndi kulemera?
Kafukufuku wapeza kuti amayi omwe amagona maola 5 kapena kuchepera patsiku amavutika kuchepetsa thupi kuposa amayi omwe amagona maola osachepera 7. Mukapanda kugona mokwanira, mahomoni a thupi lanu amasintha, zomwe zimapangitsa kuti njala iwonjezere komanso mafuta ambiri.
Yankho labwino kwambiri: Muzigona pang'ono nthawi iliyonse mwana wanu akagona. Siyani ntchito zina zapakhomo ndipo muziika patsogolo kugona. Sikuti zimangokupatsani mphamvu zokha, komanso zidzakuthandizani kuchepetsa thupi.
4. Kuyika chakudya m'thumba la mwana yekha
Mukakonzekera kupita ku chipatala kapena kukaona wachibale, mumanyamula zonse zomwe mukufuna m'thumba la mwana wanu. Mabotolo, matewera, zovala... koma mumaiwala nokha?
Mukatopa komanso muli ndi njala mukapita paulendo, mungayesedwe kudya chilichonse chomwe mungathe (nthawi zambiri chimakhala ndi shuga wambiri ndi mafuta ambiri).
Yankho labwino kwambiri: Mukanyamula thumba la mwana wanu, tengani zakudya zopatsa thanzi. Mwachitsanzo:
- Nandolo zophikidwa pang'ono
- Nthochi
- Yogati
- Zipatso zina zouma
- Botolo la madzi
Kusunga chinthu chonga ichi kungakuthandizeni kupewa kudya zakudya zosafunikira.
Zolakwika zazikulu zochepetsera thupi ndi mayankho
Kuti mfundo zomwe takambiranazi zimveke bwino, yang'anani tebulo ili.
| Zolakwitsa zomwe mumachita nthawi zambiri | Yankho labwino pa zimenezo |
|---|---|
| Kudumpha chakudya Kusadya masana/usiku chifukwa chakuti muli otanganidwa ndi mwana. | Musamadumphe chakudya. Mukadya, thupi lanu limayamba kusunga mafuta. Idyani chakudya chaching'ono (sangweji, supu) nthawi ndi nthawi. |
| Kukhazikitsa zolinga zomwe sizingatheke Kukhazikitsa zolinga zazikulu, monga kuchepetsa makilogalamu 10 pamwezi. | Khalani oleza mtima. Dziwani kuti zimatenga miyezi 6-12 kuti muchepetse thupi bwino. Thupi lanu silingabwererenso momwe linalili kale, zomwe ndi zachilendo. |
| Kudya pamene mukuchita zina Kudya uku mukuonera TV, pafoni, kapena mukugwira ntchito zapakhomo. | Mukadya, khalani pansi kwa mphindi zosachepera 5 ndipo samalani ndi chakudya chanu. Mwanjira imeneyi, mudzadziwa kuchuluka kwa chakudya chomwe mukudya. |
Kodi muyenera kudya zakudya zingati kuti muchepetse thupi?
Pa avareji, mayi watsopano ayenera kudya ma calories osachepera 1,800 patsiku. Ngati mukuyamwitsa, muyenera kuwonjezera ma calories pafupifupi 500 chifukwa thupi lanu limafuna mphamvu yowonjezera kuti lipange mkaka.
Chofunika kwambiri: Musachepetse kudya kwambiri nthawi imodzi. Makamaka ngati ndinu mayi woyamwitsa, izi zingakhudze kupanga mkaka. Chifukwa chake, ndi bwino kuyamba kuchita masewera olimbitsa thupi pang'ono mukudya zakudya zopatsa thanzi. Lankhulani ndi dokotala wanu za izi ndipo pangani dongosolo.
Uthenga Wopita Nawo Kunyumba
- Perekani thupi lanu nthawi: Monga momwe zinatengera miyezi 9 kuti muwonjezere thupi, zimatenganso nthawi kuti muchepetse thupilo. Khalani oleza mtima.
- Musamakonze zinthu mwachangu: Pewani kudya zakudya zomwe zimalonjeza kuchepetsa thupi mwachangu. Zingayambitse mavuto kwa nthawi yayitali.
- Kugona kofunika kwambiri: Gonani mwana wanu akagona. Kugona tulo n'kofunika kwambiri kuti muchepetse thupi.
- Musamadye chakudya chopatsa thanzi komanso chopatsa thanzi: Idyani zakudya zopatsa thanzi komanso zopatsa thanzi panthawi yake. Samalani zakudya zanu, makamaka ngati mukuyamwitsa.
- Musadziyerekezere ndi ena: Ulendo wanu ndi wapadera kwa inu. Musalole kuti muvulazidwe podziyerekezera ndi zomwe mumawona pa malo ochezera a pa Intaneti.
- Funsani upangiri kwa dokotala: Musanayambe pulogalamu yochepetsa thupi, lankhulani ndi dokotala wanu za dongosolo lomwe lili labwino kwa inu.
💬 Comments (0)
Palibe ndemanga zomwe zatumizidwa pano. Onjezani ndemanga yanu pano koyamba.
Onjezani ndemanga yanu