Kodi mwazindikira kuti nthawi yachuma ndi kuphulika kwa ntchito yanu yofunikanso ngati chifukwa cha ndandanda? Zachidziwikire kuti nthawi zina simungathe kuchoka ku sofa - kutopa kwambiri, ngakhale mudagona, ndipo palibe chovuta kwambiri. Ndipo patapita ola limodzi lotupitsa, ndipo mwakonzeka kusintha mapiri.
Zonse ndi za ndandanda ya thupi lathu, yomwe imasiyanasiyana kutengera nthawi. Mavuto oterewa amawonedwa tsiku lililonse. Pazinthu zonsezi, zotsekereza ndizosautsa - ulonda wamkati wa thupi lathu. Madera awa mu mankhwala adayamba kuphunzira osati kalekale.
Nthawi zambiri tikuyesera kudzidalira ndi khofi, ndipo chifukwa cha izi, nthawi zambiri timagwiritsa ntchito caffeine kuposa momwe zimafunikira. Zotsatira zake ndi mantha ochulukirapo komanso mavuto amtima.
Tonsefe timakhala molingana ndi zopinga zina
Chithunzi: pixabay.com/ru.
Kutengera kafukufuku ndi chidziwitso m'munda wa nthano zazomera, tipanga dongosolo lachitsanzo:
6.00-8.00 - Ntchito yayikulu ya testosterone mwa abambo ndikukula libido mwa akazi.
7.00-10.00 - Nthawi ya zochitika zam'mimba, nthawi imeneyi ndibwino kupanga chakudya choyamba.
6.00-9.00 - Kuchulukitsidwa kwa thupi pakukakamizidwa, komwe kumachepetsa zotsatira za maphunziro. Ubwino wamawa kuthamanga pamimba yopanda kanthu ndi nthano chabe!
13.00 -15.00 - Nthawi yoyamwa pamatumbo. Tembenuzani magalamu a 150 a mapuloteni (nsomba, nyama, mbalame), idzachitidwa m'njira yabwino kwambiri.
16.00-18.00 - Ndi nthawi yochita masewera. Kuwotcha kwamafuta kumayambitsidwa, glycogen kuchokera paminofu imadyedwa pang'ono, minofu imabwera mwachangu. Ludzu panthawiyi liyenera kuzimiririka ndi madzi oyera.
18.00-19.00 - Chiwindi chimapukusidwa bwino kwambiri ndi mowa ndi zinthu zina zopweteka.
18.00-19.00 - Onani mphamvu zosungidwa ndi chakudya chamasamba (masamba ndi mapuloteni owala). Popeza michere ya m'mimba imapangidwa sikuti, ndipo ndulu ya ndulu ndi chiwindi chomaliza, chakudya chomaliza chikhale chopepuka komanso osati mafuta.
19.00-20.00 - Kulumikizana kwam'manja kwambiri ndi nthawi yabwino kwa yoga, pilates kapena kutambasula.
0.00-2.00 - Melatonin ndi mahomoni amapangidwa mwachangu, omwe amatha kuwotcha mpaka 900 kcal usiku uliwonse, bola inu mukugona nthawi ino.
Ndikofunikanso komanso ma genetics, omwe akupanga mwachangu kuti mawonekedwe a thupi amunthu azindikiridwe. Lero lero mutha kufufuza mtundu wa wotchi kuti mudziwe wotchi yamkati ya thupilo.