Ndipo kutopa kwa nthaŵi yaitali kumabweretsa chitukuko chokwanira. Kutopa kwanthawi yaitali kungakhale kwa anthu omwe ali ndi thanzi labwino. Zizindikiro za kutopa kosatha zikhoza kukhala zosiyana ndi zosatheka nthawi zonse, fotokozani mmene akumverera.
Zizindikiro zazikulu za kutopa.
- kufooka kwathunthu,
- kutopa,
- kudzimva chisoni,
- kusintha kwa maganizo,
- osasamala,
- Kukhumudwa,
- kugona,
- osauka,
- nthawi zina amawomba.
Kodi mungabwezere bwanji mphamvu yanu?
Mwamsanga pamene zizindikiro zoyamba za kugwedezeka zikuwonekera, muyenera kubwezeretsa thanzi ndi mphamvu ndikupanga nthawi, mukhale ola limodzi pa sabata.
Masukulu ena.
M'kati mwa tsikuli, pangani kusintha kwanthawi zonse. Pambuyo pa mphindi 50, pangani mphindi khumi, mutembenuzire kuntchito ina. Pambuyo pa ntchito yamaganizo ndizothandiza kugwira ntchito. Izi zingakhale ulendo wautali, kugwira ntchito kunyumba, masewera. Mungathe kukumana ndi anzanu, kupita ku zisudzo, kupita ku cinema, kuyenda mu park. Zojambula zatsopano zidzakuthandizani kusintha komanso kutopa. Pezani zochitika zambiri zabwino m'moyo. Anthu onyoza, amachulukitsa mlingo wofalitsa ndi 22 peresenti. Izi zikutanthauza kuti ziwalo ndi ziwalo zimalandira zakudya zambiri ndi mpweya.
Yang'anani pa ulamuliro wa chakudya.
Mu tsiku mumayenera kumwa pafupifupi malita limodzi ndi theka la madzi oyera, kumwa, madzi. Madzi amathetsa kuchuluka kwa acidity ndipo amabwezeretsa madzi abwino. Madzi amathandiza kuthetsa mankhwala opangidwa ndi kagayidwe kameneka m'thupi la munthu, madzi ndiwo osungunuka kwambiri padziko lapansi.
Perekani kugona koyenera.
Kwa anthu ambiri, amafunika kugona maola 6 mpaka 8. Pamene muli ndi chikhumbo ndi mphamvu yakuzilenga, ndiye kuti muli ndi mokwanira kuti mugone. Ndibwino kuti abambo a sukulu azigona mokwanira masana ndi chikhalidwe chawo cha moyo. Mukhoza kugona ndi okalamba masana, koma ngati simungagone usiku, ndiye kuti kugona kwa usana kuyenera kupeŵa. Kusagona, kusowa tulo kumapangitsa kuti tulo tofa nato ndi thanzi, kugona tulo kumachotsa kukwiya ndi kutopa. Kugona mokwanira kumakhudza mtima wathu ndi thanzi lathu. Gonani nthawi yomweyo. Pangani zinthu kuti mugone mokwanira, kuteteza chipinda ku phokoso lopitirira. Mpweya nthawi zonse musanagone, izi ziyenera kukhala chizoloŵezi chanu. Makamaka muzimvetsera za kupuma ma gymnastics, phunzirani zakuthupi ndi yoga.
Pereka ndudu ndi mowa.
Kusuta kumalowetsa mpweya, carbon monoxide, mpweya woopsa, komanso kusokoneza kutuluka kwa mpweya m'thupi. Sizingakhale zosavuta kuti musiye chizoloŵezi choipa ngati mwakhala mukusuta kwa nthawi yaitali. Koma mukhoza kuyesa fodya pang'ono. Mowa umachititsa munthu kukhala wopanikizika, suwonjezera mphamvu, koma umangobweretsa kutopa. Kutopa kwanthawi yaitali, monga nthawi yodetsa nkhawa, mowa ndi wopanda ntchito pano, ndipo kungowonongeka kwambiri.
Gwiritsani ntchito mowa wambiri wa khofi.
Amangopereka kanthawi kochepa pa ntchito, kenako amaphatikizapo kutopa.
Chakudyacho chiyenera kukhala chodzaza ndi chachizolowezi.
Chakudya chiyenera kukhala ndi mafuta ndi zamasamba, idyani zipatso ndi ndiwo zamasamba, kusiya zakudya zowononga. Musamadye zakudya zopangidwa ndi mankhwala komanso maswiti. Chotsani zakudya zomwe ziri ndi zotetezera, dyes.
Onerani TV zosachepera.
Mukamawonerera TV kuti muzitsitsimutsa, posachedwa mumapezeka mudziko laulesi komanso losauka. Pindulani bwino, muyambe, muwerenge. Gwiritsani ntchito "Ay-Kew" - izi ndi zowonjezera zowonjezera zomwe zimapangidwa kuchokera ku zinyanja, zomwe zimapangitsa zakudya ndi mafuta oyenera Omega-3, zimapangitsa ubongo kugwira ntchito. Tiyeni tidzichepetse tokha. Timamvetsera nyimbo zabwino, zotetezeka, tidzatha kupemphera, zomwe zidzakutonthoza. Tangoganizani nokha kumapiri, pamphepete mwa nyanja, komwe mungakhale chete.
Pofuna kuthetsa nkhawa, ndi bwino kutenga "Aktivin", mankhwalawa amapangidwa kuchokera ku mbewu za mphesa. Ndilo mankhwala amphamvu kwambiri oletsa antioxidant. Ndipotu, zatsimikiziridwa kuti zovuta ndi ntchito zowononga zowonongeka kwaulere zimakhudza kwambiri thanzi la munthu. Amachepetsa msinkhu wokalamba ndipo m'maselo amasokoneza njira zamagetsi.
Ngati mukumvetsa zomwe zikuchitika ndikuyamba kuchita zonse panthawi kuti mukhale ndi vutoli, mutha kulimbana ndi matenda otha msanga, koma ngati nthawi yatha, padzakhalanso kukonzekera kwanthawi yayitali. Icho chidzafuna mayankho ndi kuyang'aniridwa ndi dokotala wodziwa bwino.
Tinaphunzira kuchotsa kufooka kosatha komanso kukwiya. Kuti mudzipulumutse ku kutopa kwakukulu, muyenera kuchepetsa chiwerengero cha katundu. Kupsinjika maganizo kumachepetsa kupanga kwa seratonin, yomwe imayambitsa maganizo, kwa kupanga mphamvu mu thupi. Ndikofunika kutengapo mbali kuti vuto lisayeneretse kuvutika maganizo. Ngati simungathe kupirira, ndiye kuti mufunsane ndi katswiri. Kodi mumavina, masewera. Pa masewerawa, endorphin imapangidwa, yomwe imakupatsani mphamvu zowonjezera ndikukuthandizani kuti mukhale bwino.
Khalani wathanzi!