Kodi mungatani kuti muthane ndi khansa ya m'mawere yomwe imayamba msanga?

Ndizachibadwa kumva mantha komanso mantha kwambiri mukapezeka ndi khansa ya m'mawere. Koma chinthu choyamba chomwe muyenera kukumbukira ndichakuti simuli nokha pankhondoyi. Kusamalira thupi lanu ndi malingaliro anu bwino pamene mukulandira chithandizo kukupatsani mphamvu zomwe mukufunikira kuti mupambane nkhondoyi. Chifukwa chake, nkhaniyi ikuthandizani kudutsa nthawi yovutayi ndikukonza njira yopezera moyo wathanzi. Tiyeni tikambirane za izi.

Tiyeni tisamale ndi zomwe timadya ndi kumwa.

Zakudya zabwino komanso zopatsa thanzi zimakhala ngati bwenzi lapamtima la thupi lanu panthawiyi. Palibe mndandanda weniweni wa zakudya zoyenera munthu amene ali ndi khansa. Izi kwenikweni zikunena za zakudya zopatsa thanzi zomwe tonsefe timayenera kudya.

• Zipatso ndi ndiwo zamasamba: Yesetsani kudya makapu osachepera awiri ndi theka patsiku. Phatikizani zipatso ndi ndiwo zamasamba zamitundu yosiyanasiyana, monga zobiriwira zakuda, zofiira, ndi lalanje, muzakudya zanu. Mavitamini ndi ma antioxidants omwe amapereka amathandiza kukonza maselo anu.

• Mbewu zonse: Mukamagula buledi ndi chimanga, sankhani zomwe zimapangidwa kuchokera ku mbewu zonse 100%. Mbewu zonse monga mpunga wofiirira, buckwheat, ndi oats ndi zabwino kwambiri. Izi zimapereka mphamvu nthawi zonse m'thupi, zomwe zimakuthandizani kukhala ndi mphamvu tsiku lonse.

• Mafuta abwino: Musaope mafuta. Palinso mafuta abwino omwe ndi ofunikira m'thupi. Mafuta osakhuta, omwe amapezeka mu zinthu monga mtedza, cashews, avocado, ndi mafuta a azitona, ndi abwino m'thupi.

Ndikofunikira kwambiri kuchepetsa nyama yofiira (ng'ombe, nkhumba), nyama zokonzedwa monga soseji, zakumwa zotsekemera, zakudya zokhala ndi zokometsera zopangira , ndi mowa momwe zingathere.

Musaiwale kumwa madzi ambiri!

Pamene thupi lanu likuchira, makamaka chifukwa cha chithandizo cha khansa, zotsatirapo zake (monga kusanza, kutsegula m'mimba, kutentha thupi) zingayambitse thupi lanu kutaya madzi ambiri. Chifukwa chake, ndikofunikira kumwa magalasi osachepera 8-10 amadzi patsiku . Ngati muli aulesi kwambiri kuti mungomwa madzi, yesani izi:

• Tiyi wa zitsamba - monga ginger , coriander
• Madzi a zipatso atsopano owonjezeredwa ndi madzi
• Mkaka wa soya wopanda mafuta

Pewani zakumwa monga mowa, tiyi wamphamvu, ndi soda zokhala ndi caffeine, chifukwa izi zimatha kuwononga kwambiri thupi.

Pitirizani Kuyenda

"Kodi masewera olimbitsa thupi awa ndi amtundu wanji?" mwina mukuganiza. Koma kafukufuku wapeza kuti anthu omwe amakhalabe achangu akapezeka ndi khansa amakhala ndi moyo wautali. Kuchita masewera olimbitsa thupi kumawonjezeranso mphamvu zanu, malingaliro anu, komanso kumachepetsa nkhawa ndi nkhawa.

Simukuyenera kuchita masewera olimbitsa thupi kwambiri. Chilichonse cholimbitsa thupi chili bwino.

Akatswiri amalimbikitsa kuchita masewera olimbitsa thupi osachepera mphindi 150 pa sabata. Izi zikutanthauza mphindi 30 patsiku, masiku 5 pa sabata. Kuphatikiza apo, ndi bwino kwambiri ngati mungathe kuchita masewera olimbitsa thupi osachepera masiku awiri pa sabata.

Tiyeni tithetse kutopa komwe kumabwera chifukwa cha chithandizo

Kutopa ndi vuto lomwe limafala kwambiri pakati pa anthu omwe akulandira chithandizo cha khansa. Izi si kutopa kwachibadwa kokha. Ndi kumva kutopa komanso kutopa tsiku lotsatira, ngakhale mutagona tulo tabwino usiku. Nthawi zina vutoli limatha kupitirira kwa kanthawi chithandizo chitatha.

Kodi mungatani ndi izi?

• Khalani otanganidwa: Zingawoneke zachilendo, koma kuchita masewera olimbitsa thupi pang'ono kungathandize kuchepetsa kutopa kumeneku. Yambani ndi mphindi 15 ndikuwonjezera nthawi pang'onopang'ono.
• Samalani zakudya:Onetsetsani kuti mukupeza mapuloteni okwanira, mavitamini, mchere, ndi ma calories. Lankhulani ndi dokotala wanu za izi ndipo funsani upangiri ngati pakufunika kutero.
• Khalani ndi chizolowezi chogona bwino: Khalani ndi chizolowezi chogona ndi kudzuka nthawi yomweyo tsiku lililonse. Palibe vuto kugona pang'ono masana, koma khalani ndi mphindi 30 zokha.
• Konzani tsiku lanu: Konzani ntchito zofunika kwambiri zomwe mungachite nthawi yomwe mukumva kuti muli ndi mphamvu zambiri. Musachite ntchito yaikulu nthawi imodzi, chitani pang'onopang'ono.

Pezani chithandizo chomwe mukufuna.

Mukamalimbana ndi khansa, ndikofunikira kuganizira za inu nokha ndikupempha thandizo kwa ena mukafuna thandizo. Si kufooka, ndi mphamvu.

Banja ndi abwenzi

Lankhulani ndi banja lanu ndi anzanu apamtima za zomwe zili m'maganizo mwanu. Afunseni momwe angakuthandizireni. Zingakhale mwa kukuthandizani kupeza njira yopitira kwa dokotala, mwa kukuthandizani kugula zakudya, kapena kungopezeka kuti akumvetsereni.

Magulu Othandizira

Kulankhula ndi ena omwe akuyenda ulendo womwewo ndi inu kungakuthandizeni kukhala ndi mphamvu zamaganizo. Magulu ngati awa amapereka mwayi wabwino wogawana malingaliro atsopano ndi malingaliro okhudza kukhala ndi khansa. Pali magulu makamaka a odwala khansa ya m'mawere, kapena magulu omwe aliyense amene ali ndi khansa angalowe nawo. Yesani kupeza gulu lomwe likuyenererani.

Uphungu

Ngati matenda anu a khansa akukhudza kwambiri moyo wanu watsiku ndi tsiku, ganizirani kulankhula ndi katswiri wa zamaganizo . Angakuthandizeni kuphunzira momwe mungathanirane ndi kusintha komwe khansa imabweretsa m'moyo wanu. Gulu lanu lachipatala likhoza kulangiza munthu amene ali ndi luso logwira ntchito ndi odwala khansa.