Kodi moyo wathanzi ndi chiyani (HLS) kwenikweni?

Palibe chikalata chimodzi chovomerezeka ku Russia chomwe chili ndi tanthauzo lachikhalidwe cha moyo wathanzi. Kodi ndi bwino kuyankhula za anthu otchuka? Ena amaphunzitsidwa kufa ndi njala yazaumoyo, ena - kudya kasanu ndi kamodzi patsiku molingana ndi dongosolo lokhazikika, ndipo enanso - kuti achite monga kuyitana kwamtima kukuwuzira. Ngakhale dikishonale ya Ozhegov imamasulira "kukhala wathanzi" monga zokhudzana ndi thanzi, popanda kutchula.

WHO imawona moyo wina (womwe nthawi zambiri umatchedwa moyo wathanzi) theka la kupambana pakupewa matenda. Ndiye tingakhale bwanji kuti tisadwale, osakalamba msanga komanso kumva bwino tsiku lililonse?

Moyo wathanzi - nchiyani chobisika mu lingaliro ili?

Tiyeni tisiye veganism ndi zakudya za akatswiri othamanga kwa otsatira awo. Munthu wathanzi amakhala wolimbikira, woyenda, wopanda zosokoneza bongo komanso wokhutira ndi moyo... Ndipo moyo womwe ukukambidwa ndi kalembedwe kosinthira zochitika za tsiku ndi tsiku, kupumula, kudya, komanso kuganiza mwapadera komwe kumatsagana ndi thanzi.

Moyo wathanzi ndi:

1. Ntchito. WHO imalimbikitsa kuchita masewera olimbitsa thupi kwa mphindi 30 tsiku lililonse.
2. Zakudya zabwino. Kuchuluka kwa michere (mapuloteni, mafuta, chakudya) kuyenera kukwaniritsa zosowa za thupi. Pulogalamuyi imapangidwa ndi dokotala ngati munthu akudwala.
3. Chisamaliro. Maluso owongolera kutengeka, kupumula ndikuchotsa kusayanjanitsika komwe kumayambitsa minyewa.
4. Kupanikizika kwina ndi kupumula. Izi zikugwira ntchito pa maphunziro ndi ntchito, maudindo, banja.
5. Kupewa matenda. Tikulankhula za malamulo a banal aukhondo, katemera, kupanga magwiridwe antchito athanzi.

Pokhudzana ndi munthu, moyo wathanzi ukhoza kufotokozedwa mwachidule ndi mfundo zotsatirazi: "zakudya", "maphunziro ndi zolimbitsa thupi", "ntchito ndi kupumula boma". Wotopetsa komanso wovuta? Osati kwenikweni. Chakudya chopatsa thanzi ndichakudya chofala kwambiri, osati gilateni wopanda shuga, ndipo zolimbitsa thupi nthawi zambiri sizimadumphadumpha 12 za CrossFit ndikutsatiridwa ndi 10 km. Kungakhale kuyenda galu kapena mwanayo, kuvina, kapena ngakhale kuyenda kupita kuntchito.

Momwe magwiridwe antchito ndi kupumulira ndiye mutu wowawa kwambiri kwa nzika zakomweko. Timalipidwa ndalama zochepa kwambiri, ndipo timakakamizidwa kuthamangira kuntchito yachiwiri m'malo mopuma, kapena timangokhalira "kukhala" pa imodzi, kapena tikugwira bizinesi yomwe imatenga mphamvu zathu zonse.

Zigawo za moyo wathanzi

Mndandanda wachidulewu athandizira kuti moyo wa aliyense ukhale wathanzi. Koma ngati muli ndi vuto lililonse lachipatala kapena mankhwala omwe akutsutsana ndi zomwe zili pansipa, musadzipange nokha mankhwala pa intaneti... Gwiritsani ntchito zomwe zikugwirizana ndi dongosolo lanu la mankhwala.

Zakudya zabwino

Research Institute of Nutrition of the Russian Academy of Sciences yakhazikitsa njira zopangira mindandanda ya anthu omwe ali ndi matenda osiyanasiyana komanso chakudya cha masiku onse cha mibadwo yosiyana. Asayansi aganizira za zochitika ndi kufunikira koti chakudya chikhale chotheka. Wokonda aliyense wa olemba mabulogu athanzi adzadabwa kupeza kufalikira kwa masamba, ma roll, shuga, tchipisi ndi pasitala wamba pamndandanda wazogulitsa.

Kuphatikiza pa zonse, mutha kupeza kanyumba tchizi, mkaka, batala ... Kodi muyenera kukhulupirira ndani? Panthawi yolemba izi, ma dietetics amatsogozedwa ndi mfundo izi:

1. Mphamvu zamagetsi ndizofunikira kwambiri pazakudya zabwino. Kuti mukhale wonenepa, muyenera kudya momwe mumagwiritsira ntchito, kuti muchepetse - pofika 200-300 kcal pang'ono, kuti muwonjezere - ndi kuchuluka komweko.
2. Chakudya sichinagawidwe "chopatsa thanzi komanso chopanda thanzi", kwa omwe ali ndi ziwengo komanso anthu omwe alibe matenda. Zakudya zonse zitha kugawidwa kukhala mapuloteni, mafuta ndi chakudya, ndipo timazilingalira.
3. Zakudyazo zimadalira kuti munthu amafunika mapuloteni osachepera 1 g pa 1 kg ya kulemera kwa thupi patsiku, ndikuchita zolimbitsa thupi - mpaka 1.5-2 g, mafuta - kuyambira 0.8 mpaka 1.2 g, ndi kuchuluka kwake chakudya chimatsimikizika ndi zotsalira.

Gawo lovomerezeka ku Russia lochokera ku Russian Academy of Medical Science limakhazikitsidwa mosiyanasiyana. Olemba awo amakhulupirira kuti chakudya chimayenera kukhala osachepera 60% ya ma calories onse. Chifukwa chake kuchuluka kwa mbatata ndi chimanga. Chifukwa chake ndi momwe moyo wa anthu ambiri azachuma. Katundu wambiri wamahydrohydrate siabwino; ndikwanira kuti tipeze theka la mphamvu kuchokera ku chimanga ndi zipatso.

Malangizo a US FDA ndiosiyana pang'ono ndi apabanja. Akuluakulu ayenera kulandira 45-65% ya chakudya, ndipo chizolowezi chonenepa kwambiri, chimanga chochepa ndi chimanga chimafunika. Kuchuluka kwa chakudya ndi magalamu 130. Zambiri zitha kupezeka pakudya phala limodzi ndi zipatso zamtundu wina.

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Momwe mungagwiritsire ntchito chidziwitso chonsechi:

1. Lembani zakudya. Iyenera kukhala ndi chimanga, mbatata, masamba osakhuthala, pasitala, nyama, nkhuku, kanyumba tchizi, mazira, batala ndi mafuta a masamba.
2. Zipatso ndi nkhani yotsutsana. Ngati banja lili ndi bajeti, sungani nkhuku, nyama zambewu, tirigu ndi ndiwo zamasamba ndipo muchepetse zipatsozo kuti zikhale maapulo am'deralo komanso zokolola zotsika mtengo za nyengo.
3. Terengani kuchuluka kwa chakudya kutengera zomwe mumafuna tsiku ndi tsiku zomanga thupi, zamafuta ndi zama carbohydrate.
4. Izi zimagwiritsidwa ntchito kukonzekera chakudya chokhazikika. Kuchuluka kwa chakudya kwa aliyense m'banja kumayesedwa ndikulowetsedwa mu pulogalamu iliyonse yowerengera kalori.
5. Mutha kudya kuyambira 3 mpaka 6 kapena kupitilira apo patsiku. Apa aliyense amasankha njira yabwino kwambiri kwa iwo eni.
6. Ngati ziwerengero zochepa za BJU zikafikiridwa, zonse zili bwino, chakudyacho ndi chopatsa thanzi, timapitilizabe ndi mzimu womwewo. Simuyenera kuchita kudya mopitirira muyeso.

Tebulo la chakudya la wamkulu 1 pa sabata:

Chofunika: iyi ndi tebulo loyandikira, kuchuluka kwa chakudya kumatha kusinthidwa kutengera zosowa ndi zochitika zolimbitsa thupi.

Nthawi zina pamafunika kusintha:

1. Banja lilibe mapuloteni. Ili ndiye vuto lalikulu; zakudya zamapuloteni ndizokwera mtengo. Mutha kungolangiza kusiyanitsa kugula. Samalani nsomba, nyama zamagulu (mtima ndi chiwindi patsogolo), kanyumba tchizi kuchokera kwa opanga akomweko. Mapuloteni ndi ofunikira kuti chitetezo champhamvu chitetezeke, kupangika bwino kwa thupi, osati minofu yokha.
2. Zakudya zopatsa mphamvu ndi mafuta? Unikani maphikidwe anu. Yesetsani kuphika mbale kuchokera ku chimanga ndi ndiwo zamasamba osazinga, ndikuwonjezera mafuta ambiri ndi nyama yankhumba yokazinga. Sinthanitsani gawo la mbale yambewu ndi saladi watsopano kapena sauerkraut kapena masamba ena.

Zochita zamasewera

Zingakhale zolondola kunena kuti cholinga chokhala ndi moyo wathanzi ndikulimbikitsa kumvetsetsa kufunika kwakulimbitsa thupi. Ku Russia, malamulo amchigawochi akuyamba. Chifukwa chake, titchula zitsogozo zaku America, komabe momwe thupi la anthu mbali ina ya dziko lapansi silili losiyana ndi lathu. Kusiyana kokha ndi momwe boma limafotokozera zaumoyo wa nzika.

Chifukwa chake, Unduna wa Zaumoyo ku US walimbikitsa kuti akulu:

1. Yendani kapena chitani zina zolimbitsa thupi zolimbitsa thupi kwa maola 2 kapena 5 pa sabata. Inde, kuyenda galu ndibwino.
2. Khalani pang'ono ndikusunthira zambiri. Mukamagwira ntchito kuofesi, muyenera kupuma ndi kutentha, munthawi yanu yopumula - kupumula.
3. Maphunziro olimbitsa thupi kwambiri (kulimbitsa thupi, kuthamanga ndi kuvina) - mphindi 75 mpaka 150 pasabata, amatha kusintha kuyenda ndi kuyenda kuyambira sitepe yoyamba ngati simukufuna kuyenda kapena sindimakonda.
4. Mphamvu zolimbitsa thupi ndizofunikira kwa akulu. Voliyumu imatsimikizika payekhapayekha, kuchuluka kwa magawo azolimba kumachokera ku 2 pa sabata, ndipo ndikofunikira kuphunzitsa magulu onse akulu am'mimba, osati okhawo omwe amawunikira mawonekedwe abwino pagombe.

Nachi chitsanzo chosavuta cha pulogalamu yophunzitsira mphamvu zoyambira kumene kunyumba:

• matumba okhala ndi kaye pansi (ngati kuli kovuta kwambiri, mutha kutero ndi kulemera kwina, mwachitsanzo, kuvala chikwama chokhala ndi china cholemera);
• zokankhakankha;
• zokoka pa bar;
• kupotoza kunama;
• Chingwe chamanja.

Zochita zonse zimabwerezedwa kwa mphindi imodzi m'maseti 2-3. Kupumula pakati pa seti - mpaka kuchira kwathunthu

Mtundu wina wa pulogalamuyo ndi kulemera kwake:

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Mphamvu yophunzitsira oyamba kumene masewera olimbitsa thupi:

• benchi atolankhani ndi mapazi anu;
• benchi atolankhani akunama;
• zokoka;
• kukoka ku lamba mu simulator yoyenda;
• pezani pamapewa mu simulator mukakhala;
• kupotera pa benchi.

Zolimbitsa thupi zimachitidwa masekondi 30-40 pang'onopang'ono. Njira zogwirira ntchito - 2-3, zolemera - zolimbitsa thupi, zomwe zimakulolani kuti musunge maluso.

Mpumulo wathunthu

Kusintha kwathunthu kwa ntchito kumawerengedwa kupumula kwathunthu. Ngati mumagwira ntchito pakompyuta muofesi, mukusewera "masewera owombera" kunyumba, simupuma. Pamasabata, payenera kukhala osachepera maola 4 opuma ndi zochitika zina, kumapeto kwa sabata - maola a tsiku lonse. Ndibwino kuti mupite kutchuthi miyezi isanu ndi umodzi iliyonse kwa milungu iwiri. M'masabata angapo awa, muyenera kupita kuulendo kapena kuchita china chosiyana kwambiri ndi nthawi yomwe mumagwirira ntchito.

Kugona munthu wamkulu - osachepera maola 8 patsiku... Mapeto a sabata sikungophika komanso kuyeretsa kukhitchini, komanso kuyenda, kukumana ndi anzanu komanso zosangalatsa. Izi sizosangalatsa, koma zoyambira za moyo wathanzi.

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Kulimbikitsa chitetezo chokwanira

Palibe mgwirizano pano. Ena amakhulupirira kuti ndikokwanira katemera kuubwana, kugona mokwanira, kudya bwino komanso kumwa vitamini C pakakhala miliri. Ena amalimbikitsanso kusambira mu dzenje lachinyontho ndikukhala m'madzi ozizira.

Tiyeni tisiye kuumitsa kwakukulu kwa mafani, koma kuwonjezera mapuloteni pazakudya ndikudula zopatsa mphamvu zopanda kanthu maswiti kumagwira ntchito kwa aliyense.

Zaumoyo komanso zamaganizidwe

Anthu ayenera kuphunzira kuchepetsa nkhawa komanso kukhumudwa. Njira zosavuta ndizolimbitsa thupi zolimbitsa thupi, kukhazikitsa nthawi yantchito, kusinkhasinkha, kulumikizana.

Kukhala opsinjika nthawi zonse kumatanthauza kuchepetsa moyo wabwino. Thandizo la zamaganizidwe ndi njira yofunika yodzitetezera ndipo liyenera kufunidwa ngati upangiri ngati "kusamba mofunda ndikuyenda m'nkhalango yophukira" waleka kugwira ntchito.

Ukhondo waumwini

Wophunzira aliyense amadziwa izi:

• timatsuka mano athu kawiri patsiku, timagwiritsa ntchito mano a mano, osati burashi chabe;
• timadzisambitsa m'mawa uliwonse ndi madzulo;
• timasamba nthawi 1 patsiku, kutengera nyengo, ntchito ndi zosowa;
• sambani m'manja kapena muwapatse mankhwala ophera tizilombo musanadye;
• ngati kuli kotheka komanso pakakhala zotsutsana, timapita kukasamba kamodzi pamlungu.

Kukana zizolowezi zoipa

Omwe amamwa mowa ndi galasi limodzi la vinyo kapena 30 ml ya zakumwa zamphamvu pamlungu kwa azimayi komanso zowirikiza kawiri kwa amuna. Koma palibe mlingo wovomerezeka wa ndudu zosuta. Kusuta ndi kovulaza mulimonse.

Ubwino wokhala ndi moyo wathanzi

Moyo wathanzi umalola:

1. Musawononge ndalama zambiri kwa madotolo ndi mankhwala, komanso zakudya zosafunikira monga maswiti, tchipisi, tchipisi, zinthu zotsirizidwa.
2. Ndi bwino kumva ndikubala zipatso mukamagwira ntchito.
3. Chitani ntchito za tsiku ndi tsiku bwino, kukwaniritsa bwino mbali zonse za moyo.
4. Khalani ndi chidziwitso cha malingaliro.

Kukhala ndi moyo wathanzi si njira yothetsera mavuto, koma njira yopangira moyo kukhala wowala komanso wabwino.

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Momwe mungapangire ndikukhazikitsa moyo wathanzi mwa ana?

Chinyengo sichikugwira ntchito ndi ana pomwe banja lonse likudya mbatata yokazinga, ndipo mwana amapatsidwa oatmeal m'madzi. Ndikothekera kokhazikitsa ndikukhazikitsa moyo wathanzi mwa zitsanzo zanu zokha. Mwanayo mosazindikira amatsanzira machitidwe a makolo ake ndikulemekeza thupi lake komanso zosowa zake zamaganizidwe ndi malingaliro.

Ndikofunika kuyambira poyenda pabanja, kuchita masewera olimbitsa thupi mumlengalenga kapena kunyumba, kulembetsa ku kalabu yolimbitsa thupi kapena padziwe, ndikuletsa maphwando omwe amakhala ndi mowa. Pang'ono ndi pang'ono kukonza chakudya, moyo komanso kusintha munthawi yopuma - ndipo ana amakula athanzi.

Zotsatira

Chifukwa chake, moyo wathanzi ndi:

• Kugona kwamaola 8, kuyenda kwa mphindi 30 komanso osachepera maola 2 atapuma kuntchito tsiku lililonse;
• Kuphunzitsa kwamphamvu 2-3 sabata iliyonse ndi zolemera zolimbitsa thupi;
• chakudya chamagulu molingana ndi zosowa zamunthu;
• 30-40 ml ya madzi pa 1 kg ya kulemera kwa thupi patsiku;
• kugwiritsa ntchito njira zopezera mpumulo m'maganizo;
• kupuma mokhazikika komanso kwabwino.

Pang'ono ndi pang'ono kubweretsa zonsezi m'moyo wake, munthu amachulukitsa zabwino zake.

Onerani kanemayo: NAMADINGO REGGAE MASH-UP 3 By Lucius Banda u0026 Patience Namadingo (November 2024).