Ngati mwakhala mukuvutika ndi zolimbitsa thupi komanso kulemera kwanu, mwinamwake mukukhumudwitsa kuti: N'zovuta kuwotcha mafuta okwanira ndi masewera olimbitsa thupi kuti mukhale wolemera kwambiri.
Ndipotu, ntchito zomwe zimapindulitsa kwambiri kulemera ndi zovuta kwambiri. Ntchitozi zimaphatikizapo machitidwe okhwima apamwamba monga omwe amaphunzitsidwa nthawi yayitali, maphunziro a Tabata , ndi chikhalidwe chotsitsimutsa .
Ngati ndinu ochita masewero olimbitsa thupi, mungasangalale ndi ntchitoyi nthawi zonse. Ngati simunali, mungathe kupeza zovuta zolimbitsa thupi kuti muzitha kuchita, ndipo pamapeto pake, zidzakhudza kuchuluka kwa kuchepa kwanu.
Inde, ndi kovuta kulemetsa ndi kuchita masewero olimbitsa thupi, koma palinso zina zomwe zingayimire panjira popanda inu kuzizindikira.
1 - Simukugona mokwanira
Kulephera kugona kumathandiza kuti pakhale kulemera . Kafukufuku wina anapeza kuti amayi omwe amagona maola asanu ndi awiri usiku amakhala olemera kwambiri kuposa amayi omwe amagona maola 7 usiku.
Zifukwazo? Akatswiri amanena kuti:
- Kutaya tulo kungakupangitseni kukhala ndi njala, ngakhale pamene simuli.
- Kugona mokwanira kungakhudze chitetezo cha cortisol, chimodzi mwa mahomoni omwe amachititsa kuti chilakolako chikhale chodetsa nkhawa.
- Mukatopa, mutha kupitiliza kuchita masewera olimbitsa thupi kapena kungoyendayenda pang'ono, zomwe zikutanthauza kutentha mafuta ochepa.
Kugona mokwanira n'kofunika ngati mukuyesera kuchepetsa thupi, osati chifukwa cha momwe zimakhudzira thupi lanu, komanso maganizo anu. Kugona mokwanira kumakupangitsani kukhala wosokonezeka, wosokonezeka, komanso kungakupangitseni kudzimva chisoni kapena kukwiya.
Malangizo Oyenera Kugona
Kugona mokwanira usiku kungafunike kusintha zizoloŵezi zanu. Malingaliro ena:
- Nyamuka ndi kugona nthawi imodzimodzi tsiku lililonse, ngakhale kumapeto kwa sabata.
- Onetsetsani kuti malo anu ogona amakhala omasuka komanso osasamala.
- Yesetsani miyambo yofanana yolipira monga nthawi yosamba kapena nthawi yolemba nkhawa zanu.
- Pewani zolimbikitsa ngati caffeine kapena chikonga kwa maola angapo musanagone.
Pangani kukhala ndi ubwino wabwino kugona mofunikira komanso mutha kuona kulemera kwake.
2 - Ndiwe Wovutika Kwambiri
Kupsinjika maganizo ndi phindu lolemera, kapena kusowa kwa kulemera kumayendera limodzi. Ngakhale simungadziwe, kukhala ndi nkhawa nthawi zonse kuli ndi zotsatira zotsatirazi:
- Mofanana ndi kusowa tulo, kupanikizika kwambiri kumawonjezera cortisol. Kuwonjezeka kumeneku sikungowonjezereka, kungachititsenso kuti kusungirako mafuta kuwonjezera apo .
- Kulakalaka zakudya zomwe zili ndi shuga ndi mafuta, zakudya zolimbikitsa kuti tizimva bwino.
- Kupewera ntchito chifukwa mumangovutika maganizo kwambiri kuti musamachite masewera olimbitsa thupi.
Malangizo Othana ndi Kupsinjika Maganizo
Ngati mukuvutika maganizo, pangakhale nkhani zakuya zomwe sizidzathetsedwe ndi njira zochepa zochepetsera. Komabe, kupatula nthawi yochepa tsiku lonse kuti mufufuze mosamala ndi nokha ndikuchepetsani zovuta zanu zingathe kusintha.
- Yesetsani kukhala chete - Nthawi zambiri tikamakhala opanda mphamvu, timayesetsa kudziletsa tokha ndikuyesa kuthetsa vuto ndi chakudya kapena mowa. Kugwira ntchito yotonthoza pansi ndikuganiza mozama za vutoli ndi sitepe yoyamba yophunzirira momwe mungagwirire ndi nkhawa.
- Yesetsani kusinkhasinkha - Kufufuza komwe kunafalitsidwa mu Kudyetsa Zopatsa Kupeza kuti kusinkhasinkha kulingalira kungachepetse kudya kudya mowa komanso kungathandize kuchepetsa kudya kwa maganizo.
- Kuchita masewera olimbitsa thupi - Mukhoza kumverera ngati kuchita masewera olimbitsa thupi ndi chinthu chotsiriza chomwe mukufuna kuchita, koma chingakupatseni mpumulo wambiri. Ngakhale kungoyenda panja kungachepetse nkhawa ndi mavuto.
- Kupuma - Kugwetsa pansi sikuyenera kutenga nthawi yochuluka. Kutseketsa maso anu ndi kutaya mpweya wolimba kudzakukhazika mtima pansi pang'onopang'ono.
3 - Mukudya kwambiri
Chimodzi mwa zinthu zofunika kwambiri pa kuchepetsa kulemera ndi kuchuluka kwa zopatsa mafuta zomwe mukudya poyerekeza ndi kuchuluka kwa makilogalamu omwe mukuwotcha . Ngakhale mukuganiza kuti mukudya bwino kwambiri, mukusawerengera kuti mumadya kangati.
Izi zingawoneke bwino, koma pokhapokha ngati mukutsatira ma calories tsiku lililonse, mwina mukudya kuposa momwe mukuganizira. Ndipotu kafukufuku wapeza kuti ambirife timadyerera kuti timadya bwanji, makamaka tikamadya.
Pepala lina lofufuzira lomwe linafalitsidwa mu Journal of the American Medical Association linatchulapo phunziro limene 99 peresenti ya anthu akuluakulu oposa 190 anachepetsera zakudya zopangira zakudya zamakono.
Mwachitsanzo, pofufuza fetusccine alfredo kapena nkhuku fajitas, ophunzirawo nthawi zambiri ankaganiza kuti pangakhale ma calories kuyambira 463 mpaka 956, kusiyana kwakukulu ndi zomwe zingakhudze mosavuta zolinga zanu .
Kufufuza mosamala za zakudya zanu ndi njira yokhayo yodziwira momwe mukudyera.
Malangizo Oyeretsa Zakudya Zanu
- Dziwani kuchuluka kwa makilogalamu omwe mukufunikira - Phunzirani momwe mungawerengere kuchuluka kwa matupi anu oyenera kulemera, kapena kugwiritsa ntchito makina otengera pa Intaneti monga omwe ali pansipa.
- Khalani ndi diary ya chakudya - Zolemba za zakudya zingathandize kusiyana ndi kuchepa. Kulemba izo kumakulimbikitsani kuti mukhale owona mtima pazomwe mukudya. Mungagwiritse ntchito khadi lanu kapena pulogalamu yozunzikira pa intaneti, monga My Food Diary. Gwiritsani ntchito diary tsiku lililonse kwa sabata imodzi, kukhala ndichindunji monga momwe mungathere: Kuyeza magawo anu , kuwerenga malemba kapena chakudya choyenera ngati mukufuna kudya.
- Fufuzani zakudya zanu - Mawebusaiti ochezera pa intaneti nthawi zambiri amakupatsani mwachidule momwe mumadyera makilogalamu angapo komanso kuwonongeka kwa zakudya zosiyanasiyana. Mukhozanso kuyang'ana maso anu pazomwe mukudyera ndikuyang'ana njira zothetsera zakudya. Kodi mungadyeko pang'ono? Pezani zotsatila zathanzi za zakudya zanu zazikulu monga yogurt, mkate, tchizi, ndi chips? Pezani maphikidwe atsopano, wathanzi ? Mwinanso mungaganize kuti mukugwira ntchito ndi katswiri wodziwika bwino wamaphunziro amene amatha kupereka malangizowo.
Ngati mukufuna njira yowonjezereka, mungaphunzire za zakudya zophweka zomwe mungatsatire kuti muchepe . Kumbukirani kuti muyenera kupitiriza kusunga diary kuti mukhalebe pamtunda. Otaika olemera omwe amayenda bwino nthawi zonse amayang'anitsitsa kayendedwe kawo kawiri ndi kulemera kuti asapewe kulemera. Zingamveke ngati zovuta koma, ngati mukufunadi kuchepetsa thupi , nkofunika kuyesetsa.
Vuto lina ndi metabolism , yomwe ingagwe ngati mutakula ngati simusunga minofu yanu. Zina mwaziwonetsero zimasonyeza kuti minofu imachepera pafupifupi 4 peresenti khumi iliyonse kuchokera pa zaka 25 mpaka 50. Ngati mukudyabe nambala yomweyo yamatenda monga kuchepa kwa metabolism, kulemera kwanu kungapitirire pa nthawi. Yambani kuchita masewero ndi kukweza zolemera tsopano kuti musamadziwe kagetsi kake.
4 - Simukugwirizana ndi Kuchita Zochita
Kuchita masewera olimbitsa thupi ndi chinthu china chofunika kwambiri kulemetsa, kuphatikizapo ntchito zanu za tsiku ndi tsiku, koma ndi zovuta kudziwa ngati mukuchita bwino kapena mukuwotcha mafuta okwanira. Yambani poyang'ana pulogalamu yanu yonse kuti mudziwe momwe mumagwiritsira ntchito komanso momwe mukufunira .
Pofuna kulemera, akatswiri nthawi zambiri amalimbikitsa masewera 60 mpaka 90 tsiku lililonse. Ngati mukuchita mwamphamvu kugwira ntchito, nambala imeneyo ikugwa mpaka mphindi 30. Ngati simunayandikire kwambiri, izi zimakupatsani malo oti muyambe.
Izi sizikutanthauza kuti muyenera kuyamba ntchito maola awiri pa tsiku. Ndipotu, ndizolakwika ngati simukugwiritsidwa ntchito pazomwe mukuchita ndipo zingakuvulazeni, kupsinjika maganizo kapena kuponderezedwa . Zomwe zikutanthawuza ndikuti muyenera kupanga chisankho chofunika kwambiri:
- Mwina muyenera kuwonjezera nthawi yanu yogwira ntchito ndi mphamvu kuti mufanane ndi zolinga zanu zolemetsa, kapena
- Muyenera kusintha zolinga zanu zolemetsa kuti mufanane ndi zomwe mukuchita.
Musaiwale, sizongokhala zochitika zolimbitsa thupi. Kugwira ntchito kwa ora sikutsegula ma ola asanu ndi atatu kapena asanu ndi atatu (8 ambiri).
Kuphatikiza pa kuchita masewero olimbitsa thupi, yesetsani kukhala olimbikira monga momwe mungathere: Kutenga nthawi zonse pamakompyuta, kuyenda maulendo ngati kuli kotheka, kutambasula, kuvala pedometer kuti muone njira zingapo zomwe mungalowemo, kuchepetsa nthawi yanu ya TV, ndi zina zotero. mumathera maola oposa 8 mutakhala pansi , zomwe zingakhale chifukwa chimodzi chomwe mukukumana ndi vuto lolemetsa.
Ngati mupeza kuti ntchito yanu yagunda-kapena-kuphonya malangizo awa angakuthandizeni kukhalabe pamtengowu.
Malangizo Okhala Ogwirizana ndi Kuchita Zochita
- Yesetsani kugwira ntchito m'mawa musanayambe kuvutika maganizo.
- Pezani zinthu zomwe mumakonda kusangalala nazo, ngakhale ngati sakutsatira ndondomeko yolimbitsa thupi. Yambani ndi zomwe mumakonda ndi kumanga pulogalamuyo. Mukamayesetsa kuchita zambiri, mudzafuna kuchita zambiri.
- Gwiritsani ntchito ntchito yanu pakali pano kusiyana ndi kusintha ndondomeko yanu kuti mugwirizane ndi ntchito yanu. Ngakhale ntchito yanu ili mphindi 10 zokha , izi ndizoposa momwe munkachitira kale.
Musamve ngati mukuyenera kutsatira malamulo a zochitika zolimbitsa thupi kuti muwerenge. Ingoyamba kuchita chinachake ndi kudzipangitsa nokha kuchita chinachake tsiku ndi tsiku, ziribe kanthu kuti utali wotalika kapena wotani.
5 - Mumayimba pamapeto a sabata
Kukhala ndi chizolowezi nthawi ndi nthawi bwino, koma ngati mutapeza kuti mukuchita bwino mkati mwa sabata kokha kuti mudye zopusa pamapeto a sabata, mukhoza kukhumudwitsa zolinga zanu.
Kuti mutaya pulogalamu imodzi ya mafuta mu sabata limodzi, muyenera kudula makilogalamu 500 ndi zakudya ndi / kapena kuchita masewero kwa masiku asanu ndi awiri. Ngati mutatsatira izi kwa masiku asanu okha, ndiye kuti mudyetse njira yanu pamapeto a 2, mutenge masitepe awiri ndi sitepe imodzi.
Chinyengo ndi kukonza indulgences yanu kuti mutha kusangalala mukakhalabe ndi malingaliro anu ndi zolinga zanu zolemetsa.
Malangizo a Pulogalamu Yathanzi Labwino
- Pewani kumapeto kwa mlungu uliwonse - M'malo mwake, sankhani chimodzi kapena ziwiri kuti muzisangalala ndi kupitiriza kudya wathanzi nthawi yonse.
- Pewani kudzipindulitsa nokha ndi chakudya - Ngati mwakhala mukukhala wathanzi sabata lonse, mwachibadwa mumafuna kudzipindula nokha. Maganizo oterowo akhoza kukubwezeretsani. Mmalo mwa chakudya, dzipindule ndi mankhwala opanda kalori - ulendo wopita ku mafilimu, kusisita kapena nsapato zatsopano.
- Pitirizani kusuntha - Ngati mukufuna kupuma mapeto a sabata, bwanji osapangika kukhala okhudzidwa? Muzigwiritsa ntchito nthawi yaitali kuyenda ndi banja lanu kapena kuthamanga mpira kumbuyo. Sichiyenera kukhazikitsidwa ntchito kuti iwerengere.
- Konzani zokondweretsa - Ngati mukufuna kukonda pang'ono pamapeto a sabata, konzekerani zomwe mumachita pa zakudya zanu ndi kuchita masewera olimbitsa thupi. Ngati mukufuna pizza, idyani chakudya chamasana ndipo mwinamwake chitani zina zambiri. Mwanjira imeneyo mungasangalale kwambiri ndi zomwe mumazikonda.
6 - Simunadzipeze Wekha Nthawi Yowona Zotsatira
Izi zikhoza kumveka zachilendo, koma chifukwa chakuti simukulemetsa sizikutanthauza kuti simukupeza zotsatira. Kawirikawiri, zotsatira zomwe timayang'ana zimachokera pa chinthu chimodzi: Kukula. Ngati sichimasuntha, timasankha kuti ndife olephera ngakhale kuti zomwe zikuchitika mkati ndi kunja kwa matupi athu.
Powonjezerani kuti pali zinthu zambiri zomwe zimakhudza kulemera kwa thupi zomwe, zowonjezera, sizikhoza kuwerengedwa kapena kuwerengedwa ndi zipangizo zomwe tili nazo. M'lingaliro limeneli, thupi lanu lingakhale likupanga kusintha lomwe silingakhoze kuwerengedwa ndi msinkhu kapena tepiyiyeso.
Tengani nthawi kuti mudziwe ngati muli owona za kulemera kwa kudzifunsa nokha mafunso ofunikira awa:
- Kodi zolinga zanga zolemetsa zimatheka? Akatswiri amavomereza kuti cholinga chenichenicho chotayika ndichokulingalira kutayika pafupifupi .5 mpaka 2 mapaundi pa sabata. Zambiri kuposa izo ndipo muyenera kudula mafuta anu ochepa kwambiri, sangakhale osatha.
- Kodi ndikuwona zotsatira zilizonse ? Kumbukirani za kukula kwake ndi kudziwa ngati pali kusintha kwina kumene kukusonyeza kuti muli pa njira yoyenera monga:
- Kutaya mainchesi, ngakhale kuti simukulemetsa .
- Zovala zanu zimagwirizana mosiyana.
- Mukung'onongeka kwinakwake - Mukhoza kuwona ngati kulephera ngati mukulemala, koma osati m'madera omwe mukufuna. Mwinamwake mukufuna kutaya mafuta pamwamba pa ntchafu kapena ntchafu , koma mmalo mwake, mukuwona dontho lolemera kuchokera kumalo omwe mukufuna kuti azikhala momwe aliri kapena malo omwe simukudera nkhawa. Sitingathe kusankha komwe mafuta amabwera ndipo, chifukwa sichikubwera malinga ndi zomwe mukuyembekeza sizikutanthauza kuti sizikuchitika. Samalani kusintha konse m'thupi lanu ndipo mungapeze kuti mukupeza zotsatira.
- Kodi ndapatsa nthawi yokwanira kuti ndiwonetse zotsatira? Nthawi zambiri amatenga miyezi itatu kapena yambiri kuti awone kusintha kwakukulu ndipo, kwa anthu ambiri, zingatenge nthawi yaitali. Kupanga kusintha kwa moyo kungakhale kovuta ndipo nthawi zambiri timakhala ndi timatchera tisanayambe kugwirizana. Ndipo, kumbukirani kuti ndondomekoyi si nthawi yeniyeni. Pokhapokha mutakhala ndi nthawi yeniyeni yokwanira ndi zakudya zanu komanso mapulogalamu olimbitsa thupi, simungathenso kulemera mofanana mlungu ndi mlungu. Zimatengera zaka zambiri kuti zikhale zolemetsa, choncho zindikirani kuti mutha kupatula masabata angapo kuti musinthe makhalidwewo ndikuchotsa zolemerazo.
- Kodi palinso zopindulitsa zina zomwe ndikuzipeza patali? Zotsatira sizingowonekera kokha pa msinkhu - Zimasonyeza m'maganizo ndi thupi lanu . Kodi mukupeza china chirichonse kuchokera muzochita zanu ndi pulogalamu yochepera? Kodi mumakhala bwino? Kugona bwino? Mukulimba? Lembani mndandanda ndikubwezeretsanso ngati mutataya mtima.
Ngati simukupeza zotsatira zomwe mukuyembekeza, ndizofunikira kuti mudziwe ngati mukuchita (kapena simukuchita) kapena ngati mukuyembekeza chinachake chomwe thupi lanu silingathe kuwombola. Ngati muli ndi vuto, ganizirani kukonzekera wophunzitsa munthu amene angakuthandizeni kukhazikitsa zolinga zenizeni.
7 - Muli ndi Matenda Achipatala
Ngati simukulemetsa ngakhale mukuchita masewera olimbitsa thupi ndikusintha zakudya zanu, mwina mumakhumudwa, mukukhumudwa ndipo mwinamwake mukuvutika maganizo.
Kulemera kwa thupi kumakhala kovuta kwambiri, monga zakudya, masewera olimbitsa thupi, zochitika, zovuta, komanso kugona ndipo ena sitingathe kulamulira monga majini, amuna , mahomoni, zaka ndi thupi.
Ndiye, kodi mumayambira kuti ngati simukulemetsa? Khwerero yoyamba ndiwone dokotala wanu athetse vuto lililonse lachipatala. Izi ndizofunikira makamaka ngati mukuganiza kuti mukuchita zonse bwino ndipo simunayambe kusinthapo konse pamtunda kapena thupi lanu patapita miyezi yambiri (kapena, moipa, mukudziwika kuti mukulemera).
Matenda ena ndi mankhwala omwe amapezeka amatha kupangitsa kulemera, kuphatikizapo:
- Matenda ena a chithokomiro
- Matenda ena a shuga
- Corticosteroids
- Zina zoterezi, kuphatikizapo Prozac ndi Zoloft
- Beta-Odziletsa chifukwa cha kuthamanga kwa magazi
- Ena antipsychotics ndi anticonvulsants
Ngati muli pamodzi mwa mankhwalawa, kambiranani ndi dokotala za zotsatirapo zomwe zingatheke m'malo mwawo, ngati mungasankhe.
Ngati simukudziwa, kudziwa zotsatira za zomwe mukuchita kumakuthandizani kuti muzichita zambiri pazochitika zanu. Mungafunikire kuyesetsa mwamphamvu kuti muchepetse thupi ndi kusamala kwambiri ndi zakudya zanu.
Sungani zolemba zowonjezera chakudya, kuyang'ana kusintha kwa kulemera kwanu, ndipo dokotala wanu adziwe ngati mutapeza mapaundi oposa asanu pamwezi popanda kusintha kwa zakudya zanu kapena kuchita masewera olimbitsa thupi.
8 - Mwamenya Plateau
Pafupifupi munthu aliyense amafika pamtunda wolemera kwambiri. Pamene thupi lanu limasinthira kuti mugwiritse ntchito, limakhala lophweka kwambiri ndipo, kotero, siligwiritsa ntchito makilogalamu ochulukirapo.
Mungapeze kuti mutatha kulemera kwanu, pang'onopang'ono mukupita patsogolo ndikusiya. Zifukwa zina zomwe zimapezeka pamapanga ndi awa:
- Kuchita zofanana - Thupi lanu liyenera kuyesedwa kuti lipite patsogolo, kotero onetsetsani kuti mukusintha gawo lina la pulogalamu yanu masabata onse 4-6.
- Osati kudya makilogalamu okwanira - Ngati thupi lanu liribe mafuta okwanira kuti musamalire ntchito yanu, mukhoza kusiya kuchepa.
- Kugonjetsa - Ngati mutayesetsanso muc h, nthawi zina thupi limayankha mwa kuchepetsa chiwerengero cha calories yomwe mumayaka tsiku lonse.
Malangizo Otha Kuwononga Chipululu Choyambirira
- Sungani kalendala ya masewera olimbitsa thupi ndikuwonetseratu ntchito yanu. Mukamachita izi, mudzawona ngati mukuchita zofanana ndi masabata pamapeto, zomwe zingayambitse kumtunda.
- Yesani mosiyana tsiku limodzi pa sabata - Yendani njinga yamoto kapena mugwiritsire ntchito makina oyendetsa m'malo mwa cardio yanu yachizolowezi, kapena yesetsani kalasi yatsopano. Chilichonse chatsopano chikhoza kupumphuka thupi lanu kuti likhale lolemera.
- Kwezani zitsulo - Ngati simukunyamula zolemera, kuyamba pulogalamu yofunikira 2 mpaka 3 pa sabata kungakuthandizeni kusintha thupi lanu ndikukutulutsani.
- Sinthani maulendo anu, mphamvu, nthawi yake kapena mtundu wa ntchito - FITT mfundo imapanga zinthu zosiyanasiyana zomwe mungathe kuchita kuti musinthe ntchito yanu ndi thupi lanu. Yesetsani kuwonjezera tsiku lina la masewera olimbitsa thupi, kugwira ntchito kwa nthawi yaitali kapena kuwonjezera kukula kwa ntchito imodzi kapena zambiri.
- Yesetsani kuphunzitsa nthawi yayitali - Phunziro lokhazikika , kugwira ntchito kwanu kungakhale kochepa, koma mumagwira ntchito mwakhama nthawi yayitali. Izi zikhoza kukhala kusintha kumene mukufunikira kuti mumenyane nawo.
9 - Simukuyenera Kutaya Kunenepa
Ngakhale mumamva nkhanizi kapena muwerenge m'magazini otchuka, sikuti tonsefe timafunika kulemera. Ndipotu, ambiri a ife timakhala ndi malingaliro osaganizira za kulemera kwa thupi ndi thupi. Tonse tili ndi maonekedwe osiyanasiyana ndipo, ngakhale kuti tingathe kusintha matupi athu, timatha kusintha matupi omwe tili nawo - osati kuwasandutsa thupi la wina.
Yesani vuto ili: Chotsani zifukwa zonse zomwe mukufunira kulemera kwake zomwe ziri ndi chochita ndi momwe mukuwonekera.
Tsopano, yang'anani pa zomwe zatsala ... kodi pali zifukwa zina zomwe mukufunikira kulemera? Kodi muli pangozi ya matenda monga matenda a shuga kapena matenda a mtima? Kodi BMI yanu ndi yosavuta? Kodi muli mkati mwazomwe mukulemera?
Ngati muli pachiopsezo, kutaya thupi kungakhale kofunikira kuti mukhale ndi thanzi labwino. Koma, ngati muli pafupi kwambiri ndi cholinga chanu ndipo simungathe kuchotsa mapaundi ochepa, dzifunseni nokha ngati mukufunikira kutaya. Kodi zingatheke kuti mukhale osangalala ndi kulemera kwanu?
Malangizo Ovomereza Thupi Lanu
- Sinthani momwe mumaganizira za thupi lanu - Maganizo olakwika angatipusitse kuti tizikhulupirira zinthu zenizeni zomwe si zoona. Palibe aliyense wa ife amene ali wangwiro, koma kuyang'ana pa zabwino m'malo moipa ndi njira imodzi yosavuta kuti muzimverera bwino za inu nokha.
- Gwiritsani ntchito fano lanu - Kodi mumayamikira thupi lanu kapena kodi mumayang'ana zolakwa zanu? Tengani nthawi kuti muyang'ane pachithunzi cha thupi lanu ndipo phunzirani kudziyang'ana nokha mu kuwala kwatsopano.
- Mvetserani bwino pakali pano - Nthawi zina, kumverera bwino kungatipangitse kukhala opanda manyazi ndi kudzimvera chisoni. Pezani njira zowonongeka pakalipano kuti musagwere mumtunda.
> Zotsatira:
> Mullington JM, Haack M, Toth M, Serrador JM, Meier-Ewert HK. Mitsempha, Kutupa, ndi Zotsatira Zamatsutso za Kutaya Kwambiri. Kupita Patsogolo pa Matenda a Mtima . 2009; 51 (4): 294-302. lembani: 10.1016 / j.pcad.2008.10.003.
> Torres SJ, Nowson CA. Kugwirizana pakati pa kupanikizika, khalidwe la kudya, ndi kunenepa kwambiri. Zakudya zabwino . 2007; 23 (11-12): 887-894. lembani: 10.1016 / j.nut.