Maganizo ndi ofunika kwambiri
Aliyense amadziwa kuti kutha msanga, makamaka m'nyengo yozizira, kumakhala ndi vuto. Kumva ola la m'mawa, musayese kulimbana nawo, yesetsani kutsutsana, ndizotsegula ndikuganiza za zinthu zabwino. Ndikofunika kuyesa kudzigonjetsa nokha. Izi ndizovuta, koma ngati zinthu zonse zikugwira ntchito, mudzakhala ophweka kwambiri, chifukwa mungathe kumva mphamvu zanu ndikupeza chisangalalo choipa.
Mmawa, kuima pamaso pa galasi, kumwetulira ndikudzifunira tsiku losangalatsa, komanso kuti: "Lero ndi tsiku lalikulu, ndipo ine-kwambiri!" Momwe mumadzionera nokha komanso kwa ena mumadalira mwachindunji osati pa zokhazokha, komanso pa moyo wanu. Kondwerani, pambuyo pa zonse zakhala zikubwera mmawa watsopano, kokha pa inu zimadalira, ndikumverera kotani komwe kudzaperekedwe ndi tsiku lotsatira.
Nedosepsum siidutsa pa yokha
Asayansi a ku Colombia asonyezedwa kuti kusowa tulo kumapangitsa kuti pakhale phindu lalikulu. Pakati pa anthu omwe ogona sanathe kukhala oposa maola awiri kapena atatu, msinkhu wa kunenepa kwambiri unali woposa 73% kusiyana ndi anthu omwe kugona kwawo kunali kozolowereka. Ndipo 23% mwa anthu omwe amagona maola asanu ndi limodzi amakhalanso ola.
Musanagone, ndibwino kuti muzisambira. Ndikofunika kwambiri kugona ndi malingaliro kuti tsiku lotsatira lidzakupatsani inu malingaliro abwino kwambiri ndipo mudzatha kukwaniritsa chinachake chimene manja anu akhala akusowa nthawi yaitali.
Ndikoyenera kumvetsera kufunika koti tigone mokwanira. Pambuyo pa kusowa tulo kumachepetsa kuchepa, komanso, chifukwa chake, kukhala ndi maganizo oipa. Kugona kumakhala kokondweretsa kwambiri pazitsulo zoyera zogona tulo, kutulutsa mwatsopano. Chipinda chiyenera kukhala chisanafike podutsa mpweya, mwa kuyankhula kwina, kugona kwa iwe kudzabwera mofulumira kwambiri. Kugona kwabwino, monga lamulo, uyenera kukhala ndi maola asanu ndi atatu.
Mphotho yofunikira yochita masewera olimbitsa thupi
Kuchita mwakuthupi kosavuta kukuthandizani kuyamba mmawa wa Lolemba loyembekezeredwa. Yesetsani kutambasula miyendo, manja ndi thupi lonse - izi zidzakuthandizani kukhala osangalala, zomwe ziri zofunika kwambiri tsiku loyamba logwira ntchito.
Malinga ndi kafukufuku waposachedwapa, mahomoni amenewa, monga sarserotonin, amachititsa munthu kukhala ndi maganizo abwino, chifukwa amachititsa kuti munthu azivutika maganizo kwambiri. Kumalimbikitsa kukula kwa chinthu ichi kuyenda pang'ono kapena kuchita masewera olimbitsa thupi.
Muyenera nthawi zonse kusunga muyeso. Asayansi ena amakhulupirira kuti m'mawa kwambiri akugwedeza akhoza kukhala opanda chitetezo cha thupi laumunthu. Chinthuchi ndi chakuti nthawi ya m'mawa, serotonin amatsutsa - cortisol, yomwe ndi hormone yachisokonezo, imapangidwa mowonjezera. Chifukwa cha kuchuluka kwa maola m'mawa, zimapangitsa kuti pakhale mavitamini awiri, zomwe zingathetse chitetezo cha thupi.
Ndondomeko ya madzi
Ndi njira yotsitsimula ndi yotsitsimutsa yomwe imatsitsimula komanso imalimbikitsa thupi. Mutha kutenga madzi osiyana kapena osiyana. Choyamba, zidzakuthandizani kuti mufulumire mwamsanga, ndipo kachiwiri, motero muthandizire kuteteza, komanso kutsegula makutu a khungu, kuuma kumachitika.
Popeza tili ndi tsiku lodzaza ndi zochitika zosiyanasiyana, kusamba kudzatithandiza kuti tilimbikitse kwa nthawi yaitali. M'mawa zimalimbikitsanso kusamba ndi madzi osavuta, koma ndi ayezi cube. Mmalo mwa madzi, mukhoza kufungira tiyi wobiriwira kapena madzi a alosi.
Kusamba kosiyana kumakhudza ziwalo ndi zitsulo, motero amaphunzitsa kutentha. Mofananamo, zochitika zathupi zomwe zimaphunzitsa minofu zimathandizanso. Kusamba kosiyana kumathandizanso kuyeretsa khungu, chifukwa pansi pa mphamvu ya madzi ofunda, pores akufutukula, ndi pamene kuzizira kumaphatikiza.
Kuwonjezeka nthawi ndi mitsempha yambiri ya magazi kumayambitsa magazi kupyolera mu mitsempha ya magazi, motero kumachepetsa kuyendayenda kwa magazi, kulimbikitsa njira mu zidulo ndi ziwalo, kumasula thupi lathu ku poizoni. Ndikoyenera kudziwa kuti asayansi apeza mgwirizano pakati pa chiyero ndi khalidwe.
Kupumula bwino n'kofunika kwambiri
Ndikovuta kwambiri kulowa muyeso wa ntchito yoyika Lolemba. Kuti musasokonezedwe ndi malingaliro a sabata la ntchito yotsatira, nkofunika kumanga madzulo kale kotero kuti zimatenga malingaliro anu ndi chinachake chosangalatsa ndi chosangalatsa.
Konzani mwakhama kuti sabata ikubwera ikhoza kukhala madzulo, kunyamula zovala, nsapato ndi mapepala ofunikira. Ndipo madzulo ndi ofunika kupatsa chinachake chosangalatsa, mwachitsanzo, chokondedwa. Mukhoza kusangalala komanso mwachimwemwe madzulo, kotero kuti mu sabata yotsatira mutengeke ndi kukumbukira kukumbukira. Lamlungu madzulo angakonzedwe ngati ulendo wopita ku zisudzo, ku cinema kapena, mwinamwake, ngati ulendo wopita ku chilengedwe ndi abwenzi.
Chakudya cham'mawa chamtengo wapatali
M'mawa, chakudya chamtengo wapatali ndi chofunika kwambiri. Odwala amakhulupirira kuti chakudya cham'mawa chiyenera kukhala theka la ora kuyambira nthawi ya kuwuka. Ndikofunika kudziŵa kuti zambiri mwa serotonin zimapezeka mu oatmeal, nthochi, chokoleti, hazelnuts, walnuts, mtedza, strawberries, masiku.
Anthu omwe amagwira ntchito mwachindunji ndi zochitika zamaganizo, amathandiza kwambiri m'mawa. Zakudya zomwe zili ndi zakudya zamthala zimatha kuwonjezera ma serotonin.
Tea kapena cafe?
Kafe iyenera kugwiritsidwa ntchito mopitirira malire, chifukwa kupezeka kwa caffeine m'thupi kumayambitsa kutopa. Tiyi ya tiyi, yomwe ili ndi makina ambiri a caffeine, ikhoza kuthandizira kwambiri.