Kawirikawiri kutopa kumatchedwa kusowa tulo, kuperewera kwa vitamini kapena kupanikizika kwambiri patsiku. Koma izi sindizo zokha zomwe zimakhudza kuchepa kwa mphamvu zathu. Choncho tiyeni tiwone bwinobwino zomwe zimayambitsa kutopa ndi momwe tingachitire ndi iwo.
1. Kutengera nyengo yosautsa
Nthaŵi zambiri, nyengo imakhudza moyo wathu wonse. Mphepo yamaginito, kusintha kwa mlengalenga, kusintha kwa mphepo - zonsezi zimangosokoneza dongosolo la mitsempha, komanso zimayambitsa matenda osokoneza bongo. Kuti mwanjira ina mubweretse wekha mawonekedwe, mukhoza kuyesa kudzipangira yekha kudzichepetsa. Zimayambitsa dongosolo lanu lamanjenje ndipo limapereka mphamvu ndi mphamvu. Kodi mungapangidwe bwanji minofu? Ndi zophweka - gwiritsani chala cha dzanja lamanja ndi chala chanu chachindunji ndi chala chanu chakumanzere. Ndi nsonga ya chala chachikulu, gwiritsani mwamphamvu ndi kugwada pakati pa chitsime chaching'ono. Ngati simunachoke mukutopa kwa mphindi zowerengeka, pewani minofu mobwerezabwereza ndi nthawi ya mphindi 15-20.
Zotsatira za zakudya zovuta
Ambiri aife timafuna kukhala ndi chiwonetsero chokongola. Chotani chifukwa cha msungwana uyu sapita: kuchita masewera, kudzikuza okha ndi kuphunzitsa ndi kukhala ndidietah. Ndipo zakudya sizimasankhidwa nthawi zonse. Anthu ambiri amafuna kudziyika okha pa nthawi yaying'ono, choncho sankhani zakudya zolimbitsa thupi. Koma zakudya zilizonse zochepa zimakhala zovuta kwambiri kwa thupi. Zowononga kwambiri ndi zovuta, zomwe zimagwiritsidwa ntchito pogwiritsa ntchito chinthu chimodzi (mwachitsanzo, kefir, maapulo, buckwheat ndi zina zotero). Zakudya zoterozo sizipereka thupi ndi mavitamini ndi zakudya zonse, ndipo izi zimakhudza kagayidwe kake (kamapititsa patsogolo). Ndi mafuta ochepa, minofu imachokeranso, kutanthauza kuti mukufooketsa kwenikweni.
Pofuna kupewa zotsatira zoterezi, akatswiri owona za zakudya amavomereza kuti awonetsere gawo la zakudya: 60% ya zakudya ayenera kukhala chakudya, 24% - mafuta ndi 16% mapuloteni. Pa zakudya zilizonse, tengani multivitamin ndikudya ndiwo zamasamba ndi zipatso zatsopano.
3. Wokoma, wodwala m'mimba
Sizingatheke kuti munthu adye bwinobwino. Choncho, timayamba kukwaniritsa kukhudzidwa ndi njala ndi njira zonse zopindulitsa, mwachitsanzo, zokoma. Koma ichi si chabwino koposa. Chinthucho ndi chokoma chomwe chimayambitsa kukwera kwa shuga m'magazi, zomwe zimachititsa kuti ziphuphu zibweretse insulini. Insulini imeneyi imagwiritsa ntchito makapu osavuta, omwe amachokera ku maswiti omwe amadya ndipo pang'onopang'ono mlingo wa shuga mu magazi umayamba kuchepa. Pamene msinkhu uwu umakhala pansi pa malire ovomerezeka, timayamba kumva chizungulire ndi kufooka kwakukulu (pambuyo pa mphindi 20-30).
Ndiyenera kuchita chiyani? Sakani maswiti ndi zinthu zothandiza kwambiri: maapulo, malalanje kapena nthochi. Zipatsozi zili ndi timadzi timadzi timene timapanga timadzi timene timapanga timadzi timene timayambitsa timadzi timene timayambitsa matendawa. Kuphatikiza apo, ali ndi fiber, pectin ndi zakudya zowonjezera, zomwe zimapangidwa pang'onopang'ono ndikuthandizira kukhala ndi shuga wabwino kwa ola limodzi.
4. Kutaya magazi m'milingo
Zitsulo, ndithudi, zimakometsera mkazi aliyense. Koma kuvala kwawo kawirikawiri kungachititse kuti munthu ayambe kutopa miyendo komanso ngakhale kufooka kwathunthu kwa thupi. Pofuna kupewa izi, yesetsani kuvala nsapato pamtengo wapansi. Ndiye miyendo yanu idzakhala theka ngati yotopa. Pakhomo, mungathe kuchita masewera olimbitsa thupi-imani pazinayi zonse. Izi zimapangitsa kuti mvula ikhale yotentha komanso imathandiza kuthetsa kutopa. Komanso, madzi osambira ndi mapazi amchere amathandizanso.
5. Kutenga thupi
Ngati mwalembera ku masewera olimbitsa thupi, konzekerani kuti nthawi yoyamba mumamva kupweteka m'matumbo ndi kutopa kuchokera ku zochitikazo. Kuti muchepetse zizindikirozi, mutatha kuchita masewera olimbitsa thupi, tengani kusamba bwino. Pochita izi, sakanizani supuni ya supuni ya juniper (amachepetsa kupweteka m'minofu), supuni 2 oregano, timbewu tonunkhira, lavender. Zitsamba zonse zimatsanulidwa mu thumba ndi kuziviika m'madzi osambira. Tikukukumbutsani kuti kutentha sikuyenera kukhala kotsika kwambiri, ndipo nthawi yosambira sayenera kupitirira mphindi 20.
6. PMS
Mtsikana aliyense amadziwa zomwe PMS ali. Masiku ano mphamvu zathu zogwirira ntchito zikuchepa, maganizo amasintha ndi kukwiyitsa kumawonjezeka. Zonsezi zimayambitsidwa ndi kusintha kwa mahomoni. Mu matenda amadzimadzi amayamba kusungidwa, ndipo ntchito ya mitsempha yambiri imakhala yovuta kwambiri. Koma zizindikirozi zikhoza kuchepetsedwa. Kuti muchite izi, sabata isanayambe masiku ovuta, yambani kukolola udzu. Sakanizani ming'oma ya mazenera, mizu ya valerian, timbewu ta timbewu ta timadzi timadzi timene timayang'ana timadzi timene timayang'anitsitsa (1: 1: 2: 2). Thirani makapu awiri a chosonkhanitsa ndi magalasi awiri a madzi otentha ndikuumirira theka la ora. Kenaka, piritsani kwa milungu 2-3 kawiri.
7. Kunenepa kwambiri
Kulemera kwakukulu kumakhudza thanzi labwino, komanso kudzimva kwathunthu. Anthu omwe amavutika ndi vutoli, ndi zovuta kusunthira, zovuta zimasokonezeka, chifukwa cha izi ndizomwe zimakhala zovuta zowonongeka ndi kutopa mofulumira. Kuchotsa kulemera kwakukulu sikuli kosavuta, koma ngati mutha kukwaniritsa njira yothetsera vutoli, ndiye kuti mu miyezi ingapo mukhoza kupeza zotsatira zabwino.
8. Chizoloŵezi chochita zinthu zingapo nthawi yomweyo
Ena aife timaganizira zofunikira zawo ndipo nthawi imodzi timatengera maulendo angapo. Koma izi zimatopetsa kwambiri dongosolo la manjenje. Akatswiri samavomereza panthawi yomweyo kulankhula pa foni, kuyang'ana pa TV, kuyang'ana zolemba zofunika ndi zina zotero. Ngati mupitiriza kukhala ndi moyo woterewu, pakapita nthawi mudzatopa osati m'malingaliro chabe, komanso mofulumira mwakuthupi. Kotero, musanayambe kutenga mpweya wa Neuro, yesetsani kukonzekera tsiku lanu.
9. Kusuta
Nicotine imayipitsa magazi amagazi, imachepetsanso mitsempha ya magazi ndipo imayambitsa mpweya wa mpweya. Zotsatira zake, mumatopa. Njira yokhayo yothetsera vutoli ndi kusiya kusuta. Koma ngakhale mutasiya kusuta, musayembekezere kuti sabata yoyamba mumakhala bwino. M'malo mwake, masabata angapo oyamba mudzamva zofooka kwambiri, koma mumakhala bwino.
10. Kugwira ntchito ndi kompyuta
Ngati mumakhala nthawi yochuluka pa kompyuta, mumatopa mofulumira. Kutuluka kwa zizindikiro zowoneka, kutsekemera kwazitsulo, zithunzithunzi zosasangalatsa zimakhala zovuta kwambiri. Patatha maola angapo, osati maso okha, koma thupi lonse limatopa. Mutha kukhala ndi kupweteka mutu, kulakalaka choipa, kuoneka osasamala ndi zizindikiro zina. Choncho, pa ntchito yayitali pa kompyuta, maola ola limodzi. Pofuna kuthetsa kutopa kwa maso - kupanga compress ya tiyi wakuda pamaso. Mungathe kugona pansi kwa mphindi zochepa ndikungosangalala, pamene mutseka maso anu. Zing'onozing'ono zoterezi zimathandiza kuchotsa kutopa.
Kuwonjezera pazifukwazi, kutopa kungayambitse zina. Mwachitsanzo, nthawi zambiri amakhala patsogolo pa TV, akuyendetsa galimoto, ntchito yosasangalatsa komanso zovala zamdima. Kuti mupewe kutopa, yesetsani kuyendayenda mu mpweya wabwino, idyani bwino kuti mutsatire ulamuliro wa tsiku lanu.