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mazoezi

Discussion in 'JF Doctor' started by wakuonewa, May 9, 2012.

  1. w

    wakuonewa Member

    #1
    May 9, 2012
    Joined: May 1, 2012
    Messages: 14
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    nilikuwa naomba kuuliza, nimazoezi gani ya mwili ambayo yanaweza kukupunguza mwili haraka zaid
     
  2. georgeallen

    georgeallen JF-Expert Member

    #2
    May 9, 2012
    Joined: Jun 3, 2011
    Messages: 3,750
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    kuwa waziri wa nishati madini au mali asili na utalii
     
  3. MziziMkavu

    MziziMkavu JF-Expert Member

    #3
    May 9, 2012
    Joined: Feb 3, 2009
    Messages: 38,505
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    @wakuonewa Mazoezi Makubwa kwa ajili ya afya yako na kupunguza mwili wako kwa haraka jaribu kila siku uwe unatembea mwendo wa kilometa5 kwenda na kurudi. Yaani kama ni wewe unafanya kazi jaribu

    hapo unapoishi toka kwa miguu Asubuhi mapema nenda kazini na unaporudi nyumbani rudi pia kwa njia ya miguu
    nakupa siku 40 utapunguwa mwili wako .Na kila Asubuhi unapo amka chemsha maji ya Uvuguvugu glasi moja tiya ndimu au limau moja kubwa kamulia hayo maji unywe kabla ya kula kitu fanya hivyo katika maisha yako utapunguwa sana.

    Kuhusu kula chakula


    Jaribu kutumia sahani ndogo, na usichote chakula mara ya pili (usiongeze), watafiti wameona kwamba mtu anayetumia sahani kubwa mara nyingi anakula chakula kingi kuliko akitumia sahani ndogo.Nusu au zaidi ya mlo uliochotea kwenye sahani iwe ni vyakula vinavyotokana na mimea hasa mboga mboga. Kama unakula “sandwich” ya mkate, kula nusu na

    ongezea kwa mbogamboga na matunda.Asubuhi ule mlo wa kushiba zaidi na jioni ule chakula kidogo/chepesi (usishibe sana usiku).Usile kwa haraka, mara nyingi unapokula kwa haraka unakula chakula kingi na pia chenye nishati nyingi.Ongeza vyakula vyenye makapi mlo kwa wingi kama mbogamboga, nafaka zisizokobolewa (whole-grains), mara

    nyingi vyakula hivi huwezi kula haraka wala huwezi kula kupita kiasi.Jipe muda wa kutosha kutafuna vizuri, na mara nyingi vyakula bora kama ugali wa dona, mkate wa brauni,mahindi ya kuchoma au kuchemsha, maharage, kunde huhitaji kutafunwa vizuri hivyo huwezi kula kupita kiasi.Epuka asusa zenye mafuta mengi, sukari nyingi au chumvi

    nyingi. Jizoeshe matunda, hindi la kuchoma au vyakula vingine vya aina hiyo.Jipe muda kujitayarishia mlo ulio bora wenye mboga mboga nyingi. Kumbuka ni uhai wako. Labda umetumia dakika 10 zaidi kutayarisha mlo lakini

    imekuepusha kutumia siku nzima au zaidi kwa daktari na kulipa gharama kubwa.Epuka kutumia vyakula vilivyotengenezwa kwa haraka (fast food) kwenye migahawa, mara nyingi vina mafuta mengi, chumvi nyingi au sukari

    nyingi. Na pengine unaona umekula asusa (snack) (Junk Food)tu, kwa hiyo unakula tena mlo mzima. Kwa mfano watu wengine husema “I grabbed something” kwa maana hajala vizuri kumbe ni kwa kuwa alikula bila mpango.Epuka kula ukiwa

    unaangalia TV, unatumia computer au unafanya shughuli nyingine kwani una hatari ya kula kupita kiasi.Tuwazoeshe watoto ulaji bora unaoshirikisha mbogamboga na matunda, na aina za kunde, nyama kwa kiasi. Epuka kummzoesha

    chumvi nyingi, mafuta mengi au sukari nyingi. Akishazoea itakuwa shida kuacha. Mpende mwanao, mfundishe vitu vitakavymrefushia maisha.Epuka pombe na sigara Fanya mazoezi ya mwili angalau dakika 30 au zaidi kila siku, hata kutembea tu.Kumbuka mwili wako unatokana na unachokula na mazoezi unayofanya.
     
  4. Kimbori

    Kimbori JF-Expert Member

    #4
    May 9, 2012
    Joined: Feb 21, 2012
    Messages: 2,425
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    Pia, kula asli mbichi vijiko viwili kabla ya kulala. ANGALIZO: usiutese mwili kwa; kuacha kula au kufanya mazoezi makali. Utapata mafanikio haraka.
     
  5. Mupirocin

    Mupirocin JF-Expert Member

    #5
    May 9, 2012
    Joined: Jan 28, 2011
    Messages: 1,597
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    Mzizi mkavu kwa mara ya kwanza nakugongea like, hapa umeelezea kama tabibu na si mganga wa kienyeji. Nirekebishe tu kidogo. Mazoezi kawaida huwa tunasema mtu atumie angalau nusu saa kila siku, either jogging au walking. Na mtu anayefanya hivi hupunguza uwezekano wa kufa kwa ugonjwa wowote kwa 14% na anayezidisha zaidi ya 30min za ziada huongeza kwa 4% zaidi. Zingatia kuwa akili lazima iwe tuned kufanya mazoezi na si kwenda kazini au kutembelea sehemu fulani. It will help to control BP, DM, body weight and the like
     
  6. mzurimie

    mzurimie JF-Expert Member

    #6
    May 9, 2012
    Joined: Oct 16, 2011
    Messages: 6,152
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    ni lazima kujibu kama hauna cha kumjibu. unasikitisha
     
  7. Ndahani

    Ndahani JF-Expert Member

    #7
    May 9, 2012
    Joined: Jun 3, 2008
    Messages: 11,536
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    Aerobibs and core exercises.
     
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