"Ndimaphunzitsa masewera othamanga ndipo nditatha kuthamanga kwanga Loweruka, ndatopa kwambiri. Ndiyenera kugona patsiku, kugona mofulumira, ndikukhala wotopa tsiku lotsatira. kuti mukhale wotopa patatha nthawi yaitali? "
Inde, ndi zachizolowezi kukhala wotopa pang'ono pambuyo pake. Mwagwiritsira ntchito mphamvu zambiri ndikuyika zofuna zambiri za thupi lanu.
Kugona ndi mbali ya njira yakuchira, kotero ndikofunikira kupuma pamene thupi lanu likukuuzani.
Komabe, ngati mumamva ngati mukugona mlungu wanu wonse, pali zinthu zingapo zomwe muyenera kukumbukira:
Onetsetsani kuti mukudya bwino, makamaka mutatha. Mutatha kuthamanga, makamaka nthawi yaitali, mukufuna kubwezeretsa mphamvu mwamsanga. Mitundu yambiri imayesetsa kumanganso malo ogulitsira glycogen (m'masitolo osungidwa) mkati mwa mphindi 30 zoyambirira mutatha kuchita masewera olimbitsa thupi. Mukamadya mwamsanga mukangophunzira, mukhoza kuchepetsa kuuma kwa minofu ndi kupweteka, ndipo kuthandizira kuchepetsa kutopa kwanu.
Mutatha kuthamanga, mudzafuna kudya makamaka carbs, koma musanyalanyaze mapuloteni. Malamulo abwino a chala cha chakudya chotsatira pambuyo pake ndi chiwerengero cha 1 gramu ya mapuloteni ku magalamu atatu a carbu. Zakudya zopatsa thanzi, monga Zithunzi zamakono kapena Mpiringidzo wamagetsi, ndizosankha zabwino. Zitsanzo zina zingakhale bagel ndi kapu ya batala kapena smoothie yopangidwa ndi zipatso ndi yogurt.
Ambiri othamanga amakonda kumwa mkaka wa chokoleti patatha nthaŵi yaitali, yomwe imakhala ndi carbs yolondola kuonjezera mapuloteni.
Komanso, samalani zomwe mukudya ndipo onetsetsani kuti mukutsatira zakudya zoyenera. Mwina simungapeze zitsulo zokwanira kapena mapuloteni . Ngati muli ndi tulo tambiri, komabe mutakhala ndi mphamvu yochuluka kapena yotopa nthawi zonse, funsani dokotala kuti ayese magazi kuti aone ngati muli ndi chitsulo chochepa kapena chosowa china.
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Pezani kugona mokwanira sabata. Gwiritsani ntchito maola okwana 7-8 ogona usiku - kuchuluka kwa anthu ambiri akuluakulu. Kupeza tulo tochepa mu sabata ndikuyesera "kutenga" pamapeto a sabata sizolondola chifukwa zimasintha nthawi yanu yogona. Thupi lanu limakakamizidwa kusintha kuti zisinthe, motero, khalidwe lanu la kugona ndi losauka. Yesetsani kukhazikitsa ndondomeko yowonongeka ya tsiku ndi tsiku. Kuyamba chizoloŵezi cha m'mawa kungakhale njira yabwino yodzitengera pabedi kumadzulo usiku.
Zowonjezerani: Malangizo Abwino Ogona
Onetsetsani kuti simukupusitsa. Kuthamanga makilomita ochulukirapo komanso osadzipumula masiku enieni kumakupangitsani kuti mukhale wotopa nthawi zambiri. Musalole kuti milege yanu ya mlungu ndi mlungu iwonjezeke ndi zoposa 10%. Ndiponso, yesetsani kudzipatsa nokha nthawi "masabata opumula" posiya makilomita makumi asanu ndi atatu mphambu zisanu iliyonse. Pambuyo mwakhama, tenga tsiku lopumula . Kuonjezerapo, muyenera kugwira ntchito zina zophunzitsira panthawi yanu. Kuchita zinthu zina osati kuthamanga kumapewa kukhumudwa, kumagwiritsa ntchito minofu yosiyana, ndipo kumapereka minofu yanu ndikugwirana ntchito.
Zowonjezera: Mmene Mungapezere Zambiri Zomwe Mumathamanga Kwambiri