Moyo Wowala: Kalozera Wanu ku Thupi Lamphamvu komanso Loyenera

Kusankha kusintha moyo wanu kungakhale kovuta. Kusiya machitidwe ndi kukumbatira zatsopano kumatha kukhala kovuta komanso kokhumudwitsa nthawi zina. Koma palibe chofunika kwambiri kuposa kudzisamalira. Khalani okonzeka kuyesa china chatsopano, mwachitsanzo, chosangalatsa kapena ntchito yomwe ingakupangitseni kumva bwino m'thupi lanu. Izi zidzakupatsani mphamvu kuti mukhale mbuye wa moyo wanu ndikukhala ndi chikhulupiriro mu zisankho zomwe mumapanga. Mudzakhala ndi mphamvu zambiri ndikumverera bwino. Zidzakuthandizani kukhala ndi maganizo abwino ndikukupatsani chitsanzo kwa banja lanu ndi anzanu.

Kusintha kulikonse kwa moyo ndi ntchito yomwe ikuchitika, chifukwa kusintha kwanthawi yayitali kumatenga nthawi. Yambani pokhazikitsa zolinga zing'onozing'ono zomwe mungathe kuziphatikiza mosavuta m'moyo wanu watsiku ndi tsiku kuti zikuthandizeni kukhala ndi maonekedwe abwino kwambiri. Pangani dongosolo latsatanetsatane lokhala ndi masewera olimbitsa thupi osiyanasiyana komanso kugona kochulukirapo, kapena ngati mukufuna kusintha kwakukulu, fufuzani njira zachipatala zoyenera kwambiri zomwe zingakuthandizeni kukwaniritsa zomwe mukufuna. Komabe, mutha kuyamba pang'onopang'ono pochita masewera olimbitsa thupi, kudya moyenera, komanso kukhala ndi moyo wabwino.

Pitirizani kuwerenga kuti mudziwe zambiri zomwe mungachite kuti mukhale ndi thupi lomwe mukufuna.

Sankhani njira yachipatala

Ngati mukulimbana ndi kulemera koyenera, ndipo mukuganiza zopita kuchipatala kuti mukhale ndi maonekedwe abwino, onetsetsani kuti mwapeza chitsogozo kwa katswiri wa zaumoyo. Atha kuwunika zomwe mukufuna komanso thanzi lanu lonse kuti akulimbikitseni njira zochiritsira zoyenera. 

Pali njira zingapo zomwe zingakuthandizeni kuchepetsa thupi, kuphatikizapo opaleshoni ya lap-band, gastrectomy ya manja, gastric bypass, ndi opaleshoni ya m'mimba. Lankhulani ndi dokotala wanu kuti akufotokozereni ndondomeko ya nthawi ya opaleshoni yowonda pa ndondomeko iliyonse, kotero mutha kupanga chisankho. 

Mwachitsanzo, ngati mukuganiza zopanga opaleshoni ya duodenal switch, onetsetsani kuti mwakambirana mbali zonse ndi dokotala wanu. Funsani za mmene zidzachitikire, chimene chithandizocho chimatanthauza mtsogolo mwanu, nthaŵi yochira, mtengo wake, ndi zotsatirapo zoipa za opaleshoniyo. Ngati ndinu okondwa ndi mayankho, sankhani tsiku, fufuzani zonse zofunika, ndipo khalani chete, podziwa kuti moyo watsopano, wathanzi ukukuyembekezerani. 

Chithunzi chazithunzi: Hospital & Healthcare Management

Muzigona mokwanira

Ndikofunikira kugona mokwanira usiku uliwonse poyesera kukhala ndi moyo wathanzi. Kuti muchepetse kusowa tulo usiku, pewani kugona masana. Akuluakulu ayenera kupeza osachepera 7 kwa maola 9 kugona kwabwino usiku uliwonse chifukwa izi zimadyetsa dongosolo lawo la kagayidwe kachakudya, zomwe zimapangitsa kuti pakhale mikhalidwe yabwino yochepetsera thupi. 

Kusagona mokwanira kumatha kukweza kuchuluka kwa cortisol, komwe kumadziwika kuti hormone ya nkhawa. Panthawi imodzimodziyo, zikhoza kusokoneza kupanga mahomoni omwe amawongolera chilakolako cha ghrelin ndi leptin. Ngati mahomoniwa sakhazikika, mungaone kusintha kwa kadyedwe kanu, monga kulakalaka chakudya chofulumira.

Imwani madzi ambiri

Thupi lanu nthawi zambiri limasakaniza ludzu ndi kumva njala. Pamene mumva njala, mukhoza kukhala ndi ludzu; ndikungozindikira kuti madzi akumwa amatha kukhutitsa m'mimba osati chakudya. 

Zotsatira zake, kupanga chizolowezi chakumwa madzi osachepera kapu imodzi kapena awiri musanadye angathandize kwambiri chimbudzi. Izi zidzapangitsa kukhuta, zomwe zimabweretsa kuchepa kwa chakudya. Kuphatikiza apo, kulowetsa madzi a zipatso ndi zakumwa za shuga kungathandize kuchepetsa kudya kwa ma calorie.

Chithunzi chazithunzi: Khalani

Kuchita cardio

Cardio ndi gawo lofunikira pakusunga thupi lathanzi ndikuwongolera mawonekedwe anu. Zidzawonjezera kupirira kwanu ndi nyonga, kupangitsa thupi lanu kumverera ndikuwoneka kuti likugwira ntchito. Kuchita masewera olimbitsa thupi mokhazikika kungakhale kuthamanga kwa mphindi 30 kapena kulimbitsa thupi pang'onopang'ono pa masitepe kapena makina opalasa. 

Kuchita masewera olimbitsa thupi nthawi zonse kuli ndi ubwino wambiri wathanzi. Zingakuthandizeni kuchepetsa thupi, kuchepetsa kuthamanga kwa magazi ndi shuga, kuchepetsa chiopsezo cha matenda a mtima ndi sitiroko, komanso kugona bwino komanso kusinthasintha maganizo. 

Khalani ndi tsiku lopuma  

Kupuma ndikofunikira kuti mupindule ndi magawo anu a masewera olimbitsa thupi. Kulola kuti minofu yanu ikhale ndi nthawi yobwereranso ndikuyambiranso ndikofunikira kuti ikule mphamvu pambuyo pa ntchito. Mutha kukhala ndi tsiku lopuma lathunthu ndikuchita ziro kapena tsiku lopuma, lomwe limaphatikizapo kuthamanga pang'ono kapena kutambasula. Chiwerengero cha masiku opuma omwe mumatenga chimatsimikiziridwa ndi maphunziro anu. 

malingaliro Final

Ndikofunika nthawi zonse kuyesetsa kukhala athanzi. Komabe, palibe chifukwa chotaya mtima ngati mulibe thupi lomwe mumakonda; pali zambiri zomwe mungachite zomwe zingakuthandizeni kukwaniritsa mawonekedwe omwe mukufuna. Njira zachipatala, kugona nthawi zonse, kuthirira madzi moyenera, komanso kuchita masewera olimbitsa thupi nthawi zonse ndi njira zabwino. Kupeza njirazi sikumangowonjezera thanzi lanu komanso kumakulitsa chikhutiro chanu nthawi yomweyo.