Konzani mphindi 12 "kutaya katundu". Musati mukhale ndi njala masana - mwina simungathe kukhala ndi mphamvu zokwanira zogwirira ntchito ndi moyo wa tsiku ndi tsiku. Kupumula kuyenera kupitilira nthawi ya kupuma usiku: maola 8 oyambirira muyenera kugona, anayi otsala - kukhala maso. Mukadzuka, musaiwale kumwa madzi oyera - mwinamwake mukhoza kuyambitsa kutaya madzi m'thupi. Chakudya cham'mawa pambuyo pa "pause" sayenera kukhala osiyana kwambiri ndi ochuluka - idyani zakudya zamapuloteni, masamba ena kapena chidutswa cha nsomba yophika.
Pezani mokwanira. Kugona komwe kumapangitsa kuti kulemera kwa thupi kukhale koyenera: khalani pabedi, imwani tiyi yazitsamba, imitsani makatani ndipo yesani kugona popanda bukhu, TV kapena laputopu. Nthawi ndizofunika: kugona nthawi yosachepera 11 koloko masana - chiwerengero chowonjezeka cha melatonin chimapangitsa kuti thupi liziyenda bwino.
Chakudya chodulidwa ndi madzi. Masamba a smoothies, odzola nsalu, puree soups, nsomba zokomedwa bwino ndi nsomba za nyama zimakhala bwino kwambiri m'thupi. Kotero inu mukhoza kupeza zokwanira ngakhale ndi magawo ang'onoang'ono a chakudya.
Musaiwale za masewera olimbitsa thupi. Ngati mulibe nthawi yophunzitsira masewero olimbitsa thupi, pezani ola limodzi ndi theka kuti mudziwe nokha. Kutambasula, kuyendetsa, kuchita masewera olimbitsa thupi, kuthamanga kudzakuthandizani kutaya mapepala owonjezera mwamsanga ndi kumangiriza chiwerengerocho. Kodi mukufuna kukwaniritsa zambiri? Imwani kapu ya khofi yomwe imangobweretsedwa mwatsopano ora limodzi musanayambe kugwira ntchito. Chenjezo: Ngati mukudwala matenda a migraines, matenda a mtima, kuthamanga kwa magazi - caffeine akhoza kuwononga moyo wanu.