Kuthamanga m'mawa: momwe mungayambire kuthamanga m'mawa komanso momwe mungachitire bwino?

Kuthamanga m'mawa ndi njira yabwino yosunthira zotsalira za tulo tofa nato, kondwerani musanagwire ntchito, mupeze mphamvu, ndikudzilimbikitsani. Kungoyang'ana koyamba kuti kulimbitsa thupi m'mawa kumawoneka kovuta - kamodzi kokha kuthamanga kumakhala chizolowezi chanu, simungathe kulingalira moyo wopanda izo. Ngati mukuganiza momwe mungayambire kuthamanga m'mawa kuyambira pachiyambi - mudabwera ku adilesi yathu, m'nkhaniyi tikambirana za mitundu yonse ya bungwe lolondola la phunzirolo.

Kodi mumadziwa kuti ndimathamangitsidwe am'mawa omwe amathandizira kuti muchepetse thupi, makamaka mukamayenda wopanda kanthu?

Ngati mumachita masewera olimbitsa thupi madzulo, thupi limayamba kudya mphamvu zopezedwa ndi chakudya chamasana, kenako nkutembenukira ku glycogen yomwe mwapeza, kenako ndiyomwe imayamba kutentha mafuta. Koma m'mawa nthawi yomweyo "amangothamangira" kuti akamwe mafuta m'mimba mwanu wokongola, wotuluka m'chiuno cha ma jinzi anu. Chifukwa chake, madzulo mumadya nkhomaliro ndi chakudya chamadzulo, ndipo m'mawa - makamaka, mumachepa. Kumbukirani!

Malamulo Oyambira

Tiyeni tikambirane momwe tingayendetsere m'mawa - za zinsinsi zakukonzekera, zabwino zamakhalidwe, zofunika pazakudya ndi zina zambiri.

1. Tisanayambe maphunziro, tikukulimbikitsani kuti muganizire komwe mudzathamange. Ndikofunika kusankha malo osangalatsa, obiriwira, okhala ndi mpweya wabwino komanso kusapezeka misewu ingapo. Ndizoyenera ngati pali makina oyendetsera makina okhala ndi mphira, komanso mayendedwe okutidwa ndi zinyalala, njira zachilengedwe, malo otsetsereka ndi zitunda. Pamalo otere mudzatha kuthamanga, kupuma mpweya wabwino, kusilira malingaliro, kusangalala ndi chilengedwe komanso kukhala panokha.
2. Samalani zida zamasewera zabwino. Zovala siziyenera kulepheretsa kuyenda, sizitentha kapena kuzizira. Ngati mukufuna kupitiliza maphunziro anu m'nyengo yozizira - phunzirani mfundo yazovala zitatu. Samalani kwambiri nsapato zothamanga - ndimapazi osunthika, kuyenda bwino, kukhala omasuka, komanso nthawi yozizira - kuzipangizo zapadera zachisanu.
3. Pangani ndandanda yothamangira m'mawa kuti muchepetse othamanga a novice - ngati simunachitepo zolimbitsa thupi m'mbuyomu, ndikofunikira kuti pang'onopang'ono muziwonjezera katunduyo. Ngati mukulemera kwambiri, tikupangira kuti muyambe kuyenda.
4. Ambiri ali ndi chidwi ndi nthawi yanji yomwe amayenera kuthamanga m'mawa, chifukwa chake, malinga ndi kafukufuku wamiyeso ya anthu, nthawi yabwino kwambiri ndi nthawi yochokera maola 7 mpaka 9.
5. Ndibwino kuti muziyenda mopanda kanthu, komabe, ngati izi sizingakuvomerezeni, onetsetsani kuti chakudya chanu cham'mawa musanathamange ndi chopepuka osati chochuluka.
6. Tengani madzi ophunzitsira;
7. Phunzirani njira yopumira moyenera mukamathamanga;
8. Ngati simukudziwa momwe mungadzikakamizire kuthamanga m'mawa, gulani zida zamtengo wapatali ndi zida zoziziritsa kukhosi: wotchi yokhala ndi zowunikira pamtima, wosewera, ndi mahedifoni opanda zingwe. Lingaliro logwiritsa ntchito ndalama lidzakuthandizaninso. Ndiponso, ndizosangalatsa kuchita izi. Komanso, yesetsani kupeza munthu wamalingaliro ofanana - ndizosangalatsa limodzi!
9. Kuthamanga kwa m'mawa kuti muchepetse thupi kumayambira ndikutenthetsa, ndipo kumatha ndikutambasula komanso kupuma.

Kuthamanga m'mawa kuti muchepetse kunenepa

Kodi kuthamanga m'mawa kumapereka chiyani kwa anthu omwe akufuna kuonda, tanena kale - kumathandizira kuwotcha mwachangu kwamafuta omwe adasonkhanitsidwa kale. Komabe, musaganize kuti mukayamba kuchita masewera olimbitsa thupi pafupipafupi, muvi wokulirapowo usunthira kumanzere.

Pali zosiyana zambiri zofunika:

• Mafuta ndi mphamvu yomwe thupi lidayiyika pambali "mosungira" pakagwa "njala". Ntchitoyi imatsimikiziridwa ndi chibadwa ndipo sitingachite chilichonse nayo;
• Kuti muchepetse kunenepa, muyenera kugwiritsa ntchito mphamvu zambiri kuposa kudya;
• Ngati muthamanga m'mawa, koma nthawi yomweyo, musayambe kuwongolera zakudya zanu, sipadzakhala zotsatira.
• Malinga ndi ndemanga, zotsatira za kuthamanga m'mawa kuti muchepetse thupi zimadalira chakudya, chomwe chiyenera kukhala ndi mafuta ochepa, koma nthawi yomweyo chopatsa thanzi.

Ngati mulibe mavuto aliwonse azaumoyo, yankho la funso "ndizotheka kuthamanga m'mawa tsiku lililonse" lidzakhala inde. Komabe, anthu onenepa kwambiri amakhala ndi thanzi labwino, chifukwa chake tikupangira kupita kukaonana ndi dokotala ndikupanga matenda amthupi.

Chifukwa chake, nayi malamulo oyambira kuti muchepetse kunenepa:

1. Kuphunzira pafupipafupi ndikuwonjezeka pang'onopang'ono kwa katundu;
2. Phunzirani njira yolondola yoyendetsera - mwanjira iyi muonjezera kupirira popanda kukoka minofu. Mwa njira, kodi mukudziwa kale kuti ndi minofu iti yomwe imagwira ntchito? Ngati sichoncho, onetsetsani kuti mwayang'ana nkhani yathu pamutuwu;
3. Chakudya chopatsa thanzi;
4. Imwani madzi ambiri - kuchokera pa 2 malita patsiku;
5. Kusinthana pakati - kuthamanga, kukwera, shuttle, kuthamanga, kudutsa mtunda wautali, kuthamanga.
6. Onjezerani mphamvu ku pulogalamuyi;
7. Dzipindulitseni pa kilogalamu iliyonse yomwe mwataya, koma osati "Napoleon" kapena "mbatata yokazinga").

Ubwino ndi zovuta zothamanga m'mawa

Tiyeni tiwone zabwino ndi zoyipa zothamanga m'mawa, chifukwa ngati muthamanga mosaganizira, mutha kuvulaza thanzi lanu.

1. Zimathandizira kukonza kulimba ndi mphamvu;
2. Bwino maganizo, kumalimbitsa chitetezo cha m'thupi;
3. Amalimbikitsa kuchepetsa thupi;
4. Bwino kagayidwe;
5. Zimalimbikitsa kuchotsa poizoni ndi poizoni;
6. Kukulitsa kupuma ndikulimbitsa mtima wamtima;
7. Bwino khungu mtundu wowala ndi wathanzi.

Chifukwa chake, tidazindikira momwe tingayambire kuthamanga m'mawa ndi zabwino zomwe ntchitoyi ili nayo. Kodi mukuganiza kuti pali zovuta zina?

1. Kudzuka m'mawa ndikusintha ndandanda;
2. Mukapitirira patali osawerengera katunduyo, mudzakhala wotopa tsiku lonse;
3. Ngati ndinu "kadzidzi" molingana ndi ma biorhythms, kudzuka m'mawa ndikumakhala kovuta kwa inu.

Nthawi zambiri anthu amakhala ndi chidwi ndi momwe angayendetsere bwino m'mawa kwa mwamuna ndi mkazi, pali kusiyana kulikonse. Kuchokera pakuwona kwaukadaulo, palibe kusiyana. Komabe, nthawi zambiri abambo ndi amai amakhala ndi zolinga zosiyana - zoyambirira zimayesetsa kuwonjezera kupirira, kulimbitsa thanzi, ndipo omalizawa akufuna kuonda, kukonza khungu ndi nkhope. Mosasamala cholinga kapena jenda, ndikofunikira kuti wothamangayo asakhale ndi zotsutsana:

• Matenda amtima;
• Arrhythmia;
• Matenda a msana;
• Mphumu kapena matenda opuma;
• Kuwonjezeka kwa mitsempha ya varicose kapena matenda ophatikizana;
• Mimba (ingasinthidwe ndimayendedwe othamanga ndi chilolezo cha dokotala);
• Zinthu pambuyo pakuchita m'mimba;
• ARVI;
• Matenda osadziwika bwino.

Kuthamanga m'mawa kuti muchepetse: ndemanga ndi zotsatira

Ndemanga kuchokera kwa othamanga enieni zidatithandizanso kudziwa kuchuluka kwa mawa m'mawa kuti tikwaniritse zolinga zathu: kuonda, kukonza thanzi, kukonza kulimbitsa thupi. Nthawi yokwanira ndi mphindi 60-90, pomwe izi zimaphatikizapo kutentha, kuziziritsa, komanso kupumula kwakanthawi pochita izi.

Ndikofunikira kuti muzichita bwino, mosangalala, osadzilimbitsa. Onetsetsani kuti mukutentha bwino. Anthu amanena kuti kuthamanga kwam'mawa ndichabwino kwambiri pothana ndi kupsinjika, kumapangitsa kuti muchepetse thupi ndikukhala ndimakhalidwe, chifuniro, chipiriro.

Ndani akuthamangira m'mawa?

Kulimbitsa thupi m'mawa kumayenererana nanu ngati:

• Ndinu othama msanga ndipo kudzuka m'mawa sikovuta kwa inu;
• Mumayesetsa kuchotsa mapaundi owonjezera - kagayidwe kam'mawa ndimphamvu kwambiri;
• Mumakhala kudera lomwe muli magalimoto ambiri komanso zobiriwira pang'ono. M'mawa, kuchuluka kwa mpweya kumachepetsa kangapo poyerekeza ndi madzulo, zomwe zikutanthauza kuti mpweya ndiwotsuka;
• Cholinga chanu ndikukhazikitsa mphamvu. Kudzikakamiza kuti mutuluke pansi pa bulangeti lotentha ndiye njira yabwino yopopera mkatikati mwanu.

Chifukwa chiyani sungathamange m'mawa ngati ndiwe "kadzidzi" mwachilengedwe, chifukwa kuthamanga m'mawa kuli ndi zabwino zambiri? Chifukwa ngati mumachita mopanda chilakolako, pogwiritsa ntchito mphamvu komanso popanda zosangalatsa, sipadzakhala nzeru. Mudzasiya ntchitoyi, mukangoyamba kumene, tikukutsimikizirani izi. Simungathe kutsutsana ndi chilengedwe, kusiya ntchito ndikuthamanga madzulo - palinso zabwino zambiri! Khalani wathanzi!