Bella Adams
Momwe mungalemere kulemera m'nyengo yozizira ndi funso lomwe limayamba kudandaula akazi mwamsanga pamene nyengo yozizira yoyamba ifika. Zoonadi, m'miyezi itatu yopuma nyengo ndi chisanu, zimakhala zosavuta kupeza kulemera kowonjezera, komwe, mwatsoka, sikungatheke mwamsanga monga malaya achisanu kuchokera pamapewa anu.
Funso la momwe osanenepa m'nyengo yozizira limakhala lofunika kwambiri kwa mkazi aliyense mwamsanga pamene nyengo yozizira yoyamba imalowa.
Pali njira zingapo zochepetsera kulemera m'nyengo yozizira pamene nyengo yozizira m'madera athu imatipangitsa kuti tidye zakudya zopatsa mphamvu kwambiri, zotentha.
Njira No. 1 kuti mupewe kunenepa m'nyengo yozizira: imwani madzi!
Njira imodzi yothandiza kwambiri yopewera kunenepa m’nyengo yozizira ndiyo kumwa madzi ambiri, monga mmene zilili m’chilimwe. Monga lamulo, m'nyengo yozizira, kuchuluka kwa madzi omwe timadya kumachepa kwambiri, zomwe zikutanthauza kuti metabolism yathu imachepa.
Ndipo ichi ndi chimodzi mwa zifukwa zomwe timanenepa. Zingakhale zothandiza kudziwa kuti mukhoza kuwonjezera madzi osungiramo madzi osati ndi zakumwa komanso zakudya zina zomwe zimakhala ndi chinyezi: kaloti, nsomba zowotcha, ndi nyemba zofiira. Imwani madzi (osachepera 1.5 malita a madzi) ndikudya zakudya zomwe zili ndi antioxidants ndi madzi - pamenepa, simungathe kulemera m'nyengo yozizira.
Way No. 2 idyani ndi ola
Kudya pang'ono komanso mosamalitsa pofika ola limodzi ndi njira yabwino yochepetsera thupi m'nyengo yozizira, chifukwa chakudyachi chimathandizira kagayidwe kachakudya. M'nyengo yozizira, masana amasintha, zomwe zimakhudza nthawi zonse ma biorhythms athu. Chizoloŵezi chodyera usiku ndi kunyalanyaza chakudya cham'mawa chimawonjezeka. Malinga ndi akatswiri ambiri a zakudya, kadyedwe kameneka ndi chifukwa chachikulu cha mapaundi owonjezera omwe amapezeka m'nyengo yozizira.
Osati ngakhale kudya mopambanitsa, koma kungosatsatira zakudya zoyenera, timasokoneza kupanga kwachilengedwe kwa melatonin, yomwe imayambitsa kugona bwino komanso kagayidwe koyenera. Zikuoneka kuti timalemera osati chifukwa timadya kwambiri m'nyengo yozizira, koma chifukwa timadya pa nthawi yolakwika. Kuti izi zisachitike, muyenera kudzikakamiza kuti mudye chakudya cham'mawa, ngakhale kunja kuli mdima wandiweyani.
Way No. 3 Mkaka ndiye mutu wa chilichonse!
Malinga ndi ziwerengero, m'nyengo yozizira timachepetsa kumwa mkaka pafupifupi katatu. Ndipo zonse chifukwa mu nyengo yozizira, timayesetsa kupereka mmalo otentha, thermally kukonzedwa chakudya. Koma kanyumba tchizi, kefir, yoghurt, ndi mkaka okha zikuzirala kumbuyo. Ndipo mkaka uli ndi zinthu zonse zofunika pakuwotcha mafuta: calcium, magnesium, ndi phosphorous. Kafukufuku wasonyeza kuti kukhalapo kwa zigawo zitatuzi zomwe zimathandizira kwambiri kuwonongeka kwa mafuta ochuluka. Choncho, yankho la funso la momwe mungasankhire mafuta m'nyengo yozizira si kunyalanyaza kumwa mkaka ndi mkaka.
Patsiku lachisanu, ndibwino kudya 2-3 magawo a mkaka wopanda mafuta ochepa popanda zodzaza.
Way No. 4 bwanji osanenepa m'nyengo yozizira: pumani timbewu!
M'nyengo yozizira, aromatherapy imakhala yothandiza kwambiri kwa ife. Timakhudzidwa kwambiri ndi fungo lotentha: vanila, sinamoni, ginger, rosemary, lavender, koko, ndi ena. Zonunkhira zina zokometsera sizingangokweza malingaliro athu, kutisangalatsa ndi kutitenthetsa madzulo achisanu achisanu, komanso kuchepetsa chilakolako chathu. Wopambana pakati pa zonunkhira izi ndi fungo la timbewu. Zikuoneka kuti ngati mumakoka fungo la timbewu nthawi zonse, lomwe ndi maola awiri aliwonse tsiku lonse, simudzakhala ndi njala komanso kudya pang'ono. Kafukufuku wasonyeza kuti chakudya chatsiku ndi tsiku cha anthu omwe amayesa kuti asanenere m'nyengo yozizira ndikugwiritsa ntchito timbewu kuti tichepetse chilakolako chawo ndi pafupifupi 2-400 Kcal zochepa kuposa zakudya zawo za tsiku ndi tsiku popanda kugwiritsa ntchito timbewu tonunkhira. Kununkhira kwa timbewu ta timbewu timatha "kuchotsedwa" mwa kudya timbewu tachilengedwe (mu tiyi, kapena kupaka tsamba m'manja mwanu), kuchokera ku makandulo apadera onunkhira ndi zofukiza, komanso ngati mafuta ofunikira.
