Kuthamanga mwinamwake ndi imodzi mwa njira zothandiza kwambiri zochepetsera thupi, koma sizikutanthauza kuti ndi matsenga. Kwenikweni, mungapeze mapaundi pang'ono mwamsanga pamene mutaya mafuta , koma onjezerani minofu, yomwe imakhala yofupa komanso yolemera kuposa mafuta. Koma ngati mukugwirizana ndi kuyendetsa kwanu ndikugwiritsanso ntchito zakudya zathanzi, mumatha kuthamanga mapepala owonjezera. Nazi njira zabwino kwambiri zothandizira othamanga omwe akufuna kulemera.
1 - Khala woleza mtima
Tonsefe timayang'ana kukonza mwamsanga pakubwera kulemera, koma sitingakayike kuti tipeze kuyendetsa. Kuwonongeka kwa kulemera kwa thupi ndi 1/2 kwa paundi imodzi pa sabata, kotero musayembekezere kutaya zambiri kuposa izo. Ikani zolinga zomveka zowononga kulemera, monga mapaundi asanu mu miyezi iwiri.
2 - Musadye Zakudya
Simudzachepetsanso msanga ngati mukusowa chakudya. Ndipotu, zimangopangitsa kuti mukhale ndi njala, zomwe zimapangitsa kuti muyesedwe kudya chilichonse. Momwemonso simudzawotchera makilogalamu ambiri pamene muthamanga ngati mutayatsa bwino.
3 - Thamangani kangapo kangapo mlungu
Anthu omwe amalephera kulemera thupi ndipo amalephera kutentha pafupifupi 2,800 makilogalamu pa sabata pogwiritsa ntchito masewero olimbitsa thupi, malinga ndi ziwerengero za National WeightControl Registry. Kuganiza kuti pafupifupi makilogalamu 100 pa mailosi, ndi pafupi makilomita 28, kotero chitani cholinga chanu ngati muthamanga ndi njira yanu yokha yochita maseĊµera olimbitsa thupi. Osadandaula za msinkhu wanu kapena kukula kwa kuthamanga kwanu, kungotenga makilomita kuti muwotche.
4 - Maphunziro amphamvu
Sikuti mudzangotentha zowonjezera pokhapokha mutaphunzitsidwa mphamvu, koma kuwonjezeka kwa minofu yanu kumapangitsa kuti muziyenda bwino, kotero mutha kuthamanga mofulumira komanso motalika, ndikuwotcha zambiri zowonjezera pamene muthamanga. Kulimbitsa mphamvu kumathandizanso kupewa kuvulaza , kotero mutha kukhalabe odzipereka kuti musamawonongeke.
5 - Pereka Zolinga Zanu
Ndi bwino kudya zakudya zingapo zing'onozing'ono tsiku ndi tsiku kusiyana ndi kudya kadzutsa, chakudya chamasana ndi chakudya chamadzulo. Muzitha kuchepetsa chiyeso chanu chodzisinja ndipo mudzakhalanso osinthasintha pakukonzekera kuthamanga kwanu chifukwa simukuyenera kuyembekezera mpaka mukudya chakudya chachikulu.
6 - Lembani Chipinda Chanu ndi Zosagwidwa Ndi Zilonda
Mufuna kukhala ndi masamba, tomato, kaloti, zukini, sipinachi ndi masamba ena, mwachitsanzo, ndi chakudya chilichonse. Iwo ali odzaza ndi zowonjezereka , kotero inu mudzakhala okhutira ndi osayesedwa pang'ono kuti mudye mopitirira kapena mufike ku mchere wolowa ndi kalori.
7 - Tsatirani Chakudya Chake
Lembani zonse zomwe mumadya ndi kumwa kwa masiku angapo. Mutha kudabwa ndi kuchuluka kwa makilogalamu omwe mumatenga, koma zidzakuthandizani kuzindikira malo omwe mungakonze. Mukhoza kuyang'ana zakudya zanu mumagazini yanu yophunzitsa , kuti muthe kuona momwe zakudya zina zimakhudzidwira.
8 - Yang'anani Mmene Mungadye
Yesani kudya pang'ono pang'onopang'ono ndikusiya kudya mukakhala omasuka, osakongoletsedwa. Mudzadabwa kuona kuti mumakonda kwambiri chakudya chanu!