Nthawi yomweyo ndikufuna kunena kuti si nkhawa yayikulu ndi kuvulaza thupi, koma ndi njira yosalephera yochepetsera. Nonse inu amene mwatsika pakula kudya ndidzakubwereranso kwa inu, ngakhale mutayamba kudya ndi magawo odzichepetsa. Chowonadi ndi chakuti mukakhala ndi njala, thupi lotsutsana ndi nkhawa limadutsa munjira yopendekera, ndipo zonse zomwe mungakwanitse popanda kuvulaza chiwerengerocho, zingakuvulazeni. Koma ndizotheka kuchepa kwa mwezi umodzi komanso popanda kuvulaza thupi, ngati mungatsatire malamulo awa:
1. Nthawi zambiri pamakhala magawo ochepa.
Izi zikuthandizani kusintha thupi mumisonkhano yomwe imathamanga ngati mukumva njala. Mukadya kawirikawiri, thupi limatuluka kwathunthu chifukwa cha mafuta.
2. Sigwera okoma ku chakudya.
Zokoma kwambiri zanzeru kwambiri, popeza pafupifupi maswiti onse ndiopatsa mphamvu kwambiri. Kuphatikiza apo, zotsekemera zimatanthawuza zotupa mwachangu ndikuthandizira ntchito ya kapamba, chifukwa chake mukufuna kudya.
3. Musadye pambuyo pa zisanu ndi chimodzi.
Aliyense anamva za njira imeneyi yochepetsera njirayi, koma zimangochitika okha kwa iwo omwe amagona molawirira. M'malo mwake, chakudya chomaliza sichiyenera kusagona maola anayi asanagone.
4. Imwani madzi okwanira.
Nthawi zambiri, tili ndi ludzu ndipo tili ndi ludzu, kotero kumwa madzi okwanira ndikofunika kwambiri kuwongolera chilakolako. Imwani kapu yamadzi ola limodzi musanadye.
Sungani zochulukira! Ichi ndi upangiri wapano kwa aliyense.
5. Kuchokera ku chakudya cham'mawa chofiyira.
Zojambula zanu zomwe zimapita m'thupi lanu chakudya cham'mawa, mudzakhala ndi nthawi yocheza ndalama masana, ndiye kuti chakudya chamadzulo mutha kudya zambiri, koma chakudya chamadzulo chiyenera kukhala chodzichepetsa, ndipo chakudya chamadzulo ndi kuwala kotheratu.
6. Kutafuna chakudya mosamala.
Chifukwa chake, mudzadya zochepa chakudya chilichonse, chifukwa tikamadya mwachangu, thupi silikhala ndi nthawi yoti mumve kudzakhala kutali. Kuphatikiza apo, chakudya chofufuzidwa bwino chimayamwa bwino.
7. Sungani!
Ngakhale mutakhala kuti musadzikakamize kusewera masewera kapena simukhala ndi nthawi yokwanira, sichoncho mukamagona pa TV, kuyenda kolunjika kwa nyumbayo kapena kuyeretsa nyumba - Izi zitha kukhala zokwanira.
8. Werengani kuchuluka kwa calorie.
Pali ulamuliro wolembedwa, malinga ndi momwe mulibe 1,200 kcal patsiku lochepetsa thupi patsiku. Sindingamulimbikitse kuti izitsatira, chifukwa ndikofunikira kuganizira kuti kuchuluka kwa ma calories, komwe munthu wamkulu adzachepetsa thupi, mtsikana wamng'ono amatha kuvulaza. Kuphatikiza apo, muyenera kuganizira momwe moyo umayendera, ndi zinthu zambiri. Chifukwa chake, ndikupangira kuti muwerengere upangiri wanu wa calorie patsiku kuti muchepetse kuwonda kapena osaposa kuchuluka kovomerezeka. Kuti muchite izi, pali zowerengera pa intaneti zomwe mungapeze mu injini iliyonse yosaka, komanso njira zowerengera.