Njira zolimbitsa thupi zolimbitsa thupi

Pezani Zotsatira Zabwino Ndi Njira Zotsitsimutsa

Chilimbikitso ndi zinthu zamaganizo za kuphunzitsa kulemera ndizofunikira kuti zinthu ziziyenda bwino. Kufunika kwa chigawo cha maganizo kumatchulidwa kawirikawiri kwa mamiliyoni a dieters, ochita masewera olimbitsa thupi, ndi ophunzitsa kulemera omwe amayesa kukhala ndi moyo wathanzi komanso thupi. Monga wophunzitsi wamkulu wa mpira wa baseball ndi Yogi Berra adalengeza mosamala, "Baseball ndi 90%.

Theka lachilendo ndilokha. "

Kodi mungatani kuti mukhale ndi mphamvu zochepetsera thupi, kumanga minofu ndi kukhala oyenera?

Chilimbikitso Chosintha kwa Bwino

Maluso awiri ofunikira oyenerera kumanga thupi loyenera, labwino ndi lokongola ndi:

1. Chidziwitso chodalirika kapena kupeza malingaliro odalirika pa zakudya ndi zochitika zolimbitsa thupi ndi zochita zolimbitsa thupi,
2. Cholinga choyika chidziwitso chimenechi

Kusamalira ndondomeko yosintha ndi chinsinsi cha kupambana. Muyenera kudziwa momwe mungasinthire khalidwe lanu kuchokera ku zomwe mukuchita tsopano zomwe sizakupindulitsa osati zomwe mukufuna, ku njira ya moyo yomwe idzakupatseni thanzi lanu, thanzi lanu, ndi thupi lomwe mukufuna kuti mukhale nalo.

Anthu ena amaona kuti n'kosavuta kuganizira zolinga zawo ndikupitirizabe kufikira atakwanitsa kuchita zomwe afuna kuchita: Lembani buku, kuchepetsa thupi, kumanga bizinesi yabwino. Zolinga zingasinthe, koma anthu ali ndi zinthu zofanana. Choyamba, amamvetsa kuti kuti zinthu zikuyendere bwino, mukufuna dongosolo loyenera ndi zolinga zomwe zingakwaniritsidwe pazitepe pamsewu.

Chachiwiri, iwo amakhala ndi chiwonetsero cholimba komanso chachisomo cha zomwe zidzakuyang'ana bwino ndi kumverera ngati iwo. Izi zimatengera luso la bungwe, kuleza mtima, kulingalira, kudzipereka ndi galimoto - ndi malingaliro ena.

Zonsezi ndi zabwino kwa ochepa omwe ali ndi mphatso omwe amawoneka mozindikira kuti zonsezi zimagwirizana kuyambira ali aang'ono.

Maphunziro apamwamba m'madera ambiri "amabadwira," koma ena "apangidwa". N'zotheka kuphunzira momwe tingagwiritsire ntchito malusowa pozindikira mfundo zoyambirira za kusintha kwa khalidwe.

Zisanu Zosintha Kusintha

Akatswiri a zamaganizo amavomereza magawo asanu a kusintha. Yesetsani kugwiritsira ntchito malingaliro anu pa moyo wanu, makamaka ngati mwafuna kuti musinthe kusintha pamoyo wanu komabe simungathe kutero. Ndipo izi zikuphatikizapo tonsefe.

1. Kusinkhasinkha: Pachiyambi ichi, munthu samadziwa kufunika kosintha khalidwe. Izi sizikuwonekera chifukwa chakuti powerenga nkhaniyi mumasonyeza chidwi chanu kuti mwina khalidwe lanu liyenera kusintha.
2. Kuganizira: Pachigawo ichi chachiwiri, munthu amawonetsera ubwino ndi kuipa kwa kusintha. Izi zikhoza kukhala malo omwe owerenga ambiri a nkhaniyi adzipeza okha.
3. Kukonzekera: "Omasintha" akafika pa sitejiyi, nthawi zambiri amakhala akukonzekera ndondomeko za kusintha. Monga taonera m'nkhani ino, kukonzekera ndi kukonzekera n'kofunika kwambiri pokwaniritsa zolinga.
4. Ntchito: Iyi ndi siteji yomwe mukukonzekera dongosolo lanu. Zotsatira zake, khalidwe lanu likusintha kapena lasintha kukwaniritsa zolinga zanu.

1. Kukonzekera: Iyi ndi nthawi yofunika kwambiri pamene mumasankha kupitiriza khalidwe latsopano kapena kubwerera ku khalidwe lakale. Anthu ambiri adzazindikira kuti iyi ndi sitepe yomwe zonsezi zikuyenda molakwika. Mwaika mphamvu zambiri kuti mufike pakadali pano koma simungathe kuchita. Mukusowa ndondomeko yeniyeni yomwe mungathe.

"Kulankhula Kwakukha" Kumakutetezani

Akatswiri oganiza za matenda a maganizo amatcha "chithandizo chakumvetsetsa" kapena "mankhwala othandizira." Zimatanthawuza kukangana kapena kutsutsa pamutu mwanu chifukwa chake muyenera kuchita kapena kulingalira zabwino. Musagwiritse ntchito makhalidwe omwe mumawadziwa kuti ndi owonongera kapena osowa.

Mwachitsanzo, mukhoza kutsutsa lingaliro lakuti nthawizonse mumakhala osayenera ndi olemera kwambiri, komanso kuti simudzakhala ndi thupi lokongola, labwino. Kuvuta maganizo awa ndi malingaliro abwino kumakupatsani mphamvu kusintha. Pofika pa gawo lokonzekera, mukufunikira zipangizo monga izi kukuthandizani kuti mukhale ndi khalidwe labwino komanso kukhala ndi moyo zomwe zingakhazikitse pang'onopang'ono njira yanu yatsopano yochitira zinthu.

Zisanu ndi ziwiri Zokuthandizani Kukulimbikitsani Kuphunzitsa Zolemera

Pano pali machitidwe asanu ndi awiri omwe muyenera kuyesetsa pamene mukuyesera kukhazikitsa ndi kupanga zizoloŵezi za moyo wanu wonse. Zitsanzo za aliyense zimaperekedwa. Ngakhale zina mwa zinthuzi zingawoneke zosatheka kwa inu, ndizo zitsanzo za kusintha kwa khalidwe komwe mungakonde kuziganizira. Talingalirani zina mwa inu nokha.

1. Konzani Kukwaniritsa Zolinga Zanu

• Ganizirani za thanzi ndi thanzi la polojekiti ya moyo wonse. Yendetsani mofananamo ndi kugula nyumba, galimoto, ulendo wa kutsidya kwa nyanja kapena ntchito ina yaikulu: Ikani zofunikira.
• Konzani, konzani, konzani. Gwiritsani ntchito zolembera, zolemba kapena zolemba kuti mulembe zochitika, zisankhe zolinga, ndi kuyang'ana patsogolo.
• Phatikizani zithunzi, zolembera nokha, mawu ogwira mtima, ndi ndakatulo - chilichonse chomwe chingakuthandizeni kuti mukhale oganizira.
• Musati mufikepo. Ikani zolinga zomwe mukuganiza kuti zingatheke. Ngati mumayesetsa kwambiri, kukhumudwa kungakulepheretseni. Mapaundi awiri pa sabata la kutayika kwa mafuta angakhale cholinga chothandizira anthu ambiri. Mapaundi asanu sangathe.

2. Muzipewa Zitsanzo Zambiri

• Sungani chakudya musamawone.
• Musasunge zotsala.
• Pezani zakudya zokonzeka kudya.
• Musalole chakudya choperekedwa ndi ena.
• Musasiye mbale zopangira pa tebulo.
• Gwiritsani ntchito makulidwe ang'onoang'ono a mbale.
• Gulani ndi mndandanda. Mwanjira imeneyi simudzagula chakudya chosasamala.

3. Sungani Kudya Khalidwe

• Sakanizani bwino musanameze.
• Idyani pang'onopang'ono. Ikani foloko yanu pansi pakamwa.
• Musayang'ane TV pamene mukudya kapena kupaka.
• Yambani chakudya chokhazikika ndi nthawi zozizwitsa ndi kumamatirira.
• Ikani maginito kapena zokopa pa firiji yanu ndi mauthenga olimbikitsa kuti muteteze kutsegula firiji.

4. Kupindula patsogolo ndi Kupindula

• Funsani thandizo ndi chilimbikitso kuchokera kwa abwenzi ndi abwenzi. Kutamandidwa ndi mphotho kuchokera kwa anthu omwe ali pafupi ndi inu kungakhale chilimbikitso champhamvu cha kupambana.
• Konzani mphoto chifukwa chofika pamakhalidwe ndi zolinga zina monga kupita ku kanema kapena kugula chovala chatsopano.
• Samalani ndi madalitso a chakudya . Zakudya zathanzi monga zipatso zomwe mumazikonda kapena yogour low yogurt zingakhale bwino, koma musayambe kudya zakudya zoletsedwa kuti mupatse mphotho kapena chitonthozo.
• Khalani ndi zolinga zomwe mungathe kuzikwaniritsa, koma zikhale zolimba kuti zikutsutseni ndikupangitsa kuti mutha kukwaniritsa.

5. Yambani kudziyang'anira

• Yambani zolemba kapena zolemba.
• Phatikizani chakudya chodyedwa, chakudya chomwe chatengedwa, malo ndi anthu omwe amadya.
• Lembani zochitika zolimbitsa thupi zomwe mumachita ndi momwe mumamvera kuti munachita.
• Tchulani mwachidwi malingaliro a tsiku ndi tsiku pa khama ndi patsogolo.
• Gwiritsani ntchito diary kuti mudziwe malo ovuta.
• Ikani zolinga zomwe mungakwanitse.
• Phunzirani zakudya zamagulu ndi zakudya.

6. Pitirizani Ntchito Yathupi ndi Kuchita Zochita

• Dziwani ntchito yosagwiritsa ntchito masewera olimbitsa thupi komanso momwe mungakulitsire.
• Sungani zambiri: Gwiritsani ntchito masitepe, pitirizani kugwira ntchito zapakhomo, musakhale pansi, muzikonda munda wanu.
• Gwiritsani ntchito pedometer kuti muwerenge kuchuluka kwa momwe mukuyendera. Pangani masitepe 10,000 pa tsiku.
• Yambani ndi zochitika zolimbitsa thupi kuti musataye mtima. Ngati ndinu watsopano kuti muphunzitse kulemera kapena kuchita masewera olimbitsa thupi, pitani kuchipatala. Chikhalidwe chanu cha pulogalamuyi chidzadalira pa thanzi lanu komanso matenda omwe alipo.
• Ikani zolinga zomwe mungakwanitse.
• Phunzirani zofanana zogwiritsira ntchito mphamvu zolimbitsa thupi.
• Sungani diary kapena lolemba.

7. Gwiritsani Ntchito Maganizo ndi Zida Zamaganizo

• Pewani kukhazikitsa zolinga zomwe zingakhale zosatheka.
• Khalani ndi zitukuko, osati pa zolinga zophonya.
• Kuthana ndi maganizo olakwika ndi malingaliro ndi malingaliro abwino.
• Gwiritsani ntchito zolembera chakudya ndi zolemba masewera kapena zolemba zanu kuti mutulutse zowonjezereka zowonjezera, zolembera mbiri ndi kusintha zolinga.

Kukambirana molimbikitsana pa Kuphunzitsa Zolemera

Kupeza thupi lomwe mukulifuna sikumangothamangitsira pulogalamu ya zakudya komanso zolimbitsa thupi. Muyenera kufufuza mosamala zomwe mukukumana nazo. Ikani zolinga ndi ndandanda yothandizira. Wophunzitsa munthu akhoza kukuthandizani kuchita izi ngati kuli kotheka. Ngati simungathe kugwiritsa ntchito mphunzitsi wanu, phunzirani zambiri zomwe mungayambe ndikupempha malangizo kwa anzanu odziwa bwino. Kuyika pulogalamu yathanzi ndi yowonongeka ndi ndondomeko yamakono kudzawonjezera mwayi wanu wopambana.

> Zotsatira:

> Cockburn J. Kuvomereza kwa umboni kumagwira ntchito: Kusintha kungakhale kosatha ?. MJA Vol 180, S67, 15 March 2004.

> Zimmerman GL, Olsen CG, Bosworth MF. Kusintha kwa masitepe othandizira odwala kumasintha khalidwe. Am Phys Physician . 2000 Mar 1; 61 (5): 1409-16.

> AJ Stunkard, HC Berthold. Kodi mankhwalawa ndi otani? Kufotokozera kochepa kwambiri kwa kayendetsedwe ka kulemera kwa khalidwe. Am J Clin Nutr l985; 4l: 821-823.