Ana ali ndi chosowa chokwanira kuti agone, munthu wamba m'manja mwa Morpheus ayenera kukhala maola pafupifupi 8. Njira yoyenera ndi nthawi yomwe imapangitsa kukhala kosavuta kukhala maso ndikumverera kupumula masana. 10% amakhutitsidwa ndi maola 6, pamene ena amatenga maola oposa 9.
Kutha tulo usiku kumapangitsa kukwiya, nkhaŵa, kusakhoza kuika maganizo. Ngati munthu nthawi zonse akusowa tulo, izi zimayambitsa ukalamba msanga, kunenepa kwambiri, shuga, matenda a mtima. Kuchokera m'mabvuto amenewa, munthu aliyense akhoza kudziteteza ngati atagona pabedi pa nthawi. Ngati kugona kumayendayenda, muyenera kuyesetsa kuthetsa vutoli.
Chimene chimalepheretsa tulo
Nkhawa ndi nkhawa nthawi zambiri zimayambitsa kusowa tulo. Kumbali imodzi, amachulukitsa chinsinsi cha hormone cortisol, ndi hormone yomwe imatipangitsa kukhala maso. Ndipo kumbali ina amapereka chakudya kuti "azifufuza zosautsa usiku wonse, zomwe zimatipangitsa kuti tisafooke.
Zinthu zovuta - kutentha, kuwala, phokoso, mateti olimba ndi zina zotero.
Zochita zambiri zakuthupi ndi zaluso madzulo.
Chakudya - kuchedwa, kuchuluka, mapuloteni kapena mafuta, kumwa zakumwa zakumwa masana.
Mu thupi lachikazi, mimba ndi masiku ovuta ndi zobisika ndi mahomoni omwe amachititsa kuti "kugalamuka-kugona" kachitidwe. Kusokonezeka maganizo kumakhudza kugona, kumawoneka m'maŵa, mwakumangirira, ndipo pambuyo pake simungathe kugona.
Masana, kugona nthawi yaitali, amachepetsa nthawi yogona tulo. Ngati nthawi zambiri mumapita kukagona, izi zimapangitsa kuti tsikulo likhale ndi moyo wamba, ndipo ayenera kufunsa dokotala. Angathe kupereka njira zosiyanasiyana kuti athetse vutoli kudzera m'magulu a psychotherapy, masewera olimbitsa thupi komanso mapiritsi ogona. Koma ngati nthawi zina malotowa akusweka, ndiye kuti tisinthe, tiyeni titenge njirazi
Mapazi asanu ndi atatu kwa Morpheus
1. Pangani gawo lanu
Kuyika bedi pakhomo kapena pawindo sikulangizidwa ndi akatswiri a azungu kapena azelu. Chifukwa cha phokoso lokhazikika, kuwala, kolemba, mphamvu yowonongeka ikuyenda, chifukwa cha mantha osadziwika. Musasowe kupulumutsa pabedi, ndiyeno mateti abwino amakupatsani choonadi ndi chikhulupiriro kwa zaka khumi, kupereka maloto okoma ndi kugona tulo.
Melatonin ndi homoni yakugona, yopangidwa bwino koposa mdima wonse. Thupi limeneli ndi antioxidant wamphamvu, lomwe limachepetsa ukalamba wa maselo. Inde, zingakhale bwino kugwilitsa nsalu zolimba, zidzakhala ndalama zabwino zokongola ndi thanzi.
Kuti mukhale ndi khalidwe labwino mumakhala chete. Kuchokera phokoso kunja kwawindo chipinda chanu chidzatha kukhazikitsa mawindo awiri, komanso kuti khoma likhale losiyana ndi oyandikana nawo, muyenera kuyika kabati ndi mabuku.
Tulo lathu limakhala ndi ma 4 kapena 6, omwe amakhala ndi mphindi 80 mpaka 100. Pa nthawi iliyonse, kugona mofulumira ndi kofulumira, zomwe zimatenga pafupifupi 75 peresenti. Kugona pang'ono kumathandizira kubwezeretsa mphamvu zamagetsi, ndipo kusala kudya kungapangitse ntchito zonse zomwe zimapezeka pamasana.
2. Bweretsani Mwambo
Madzulo aliwonse "zochita" zamtendere zimakhazikika, ndipo zimasintha kuti zisangalale. Muyenera kusamba madzi ozizira mukamawotcha m'madzi otentha, kutentha kwa thupi kumatuluka, ndipo kuti mwamsanga tulo, kutentha kumafunika kuchepa pang'ono. Kumwa kapu ya tiyi yazitsamba, khalani kirimu usiku, werengani wothandizira okondweretsa, kondani wokondedwa wanu. Aliyense akhoza, mwa kulingalira kwake, kumanga zinthu zokondweretsa. Pita ukagone nthawi yomweyo. Kugona kumene kumayambira pakati pa pakati pausiku kumakuthandizani kuti mukhale ndi thupi labwino, m'gawo lachitatu la usiku "gawo" lakale ndi lalitali komanso lakuya, zonse zomwe zimachitika m'thupi zimakhala zoletsedwa, kuphatikizapo kupanga mahomoni okula, omwe amathandiza kuti maselo atsitsike.
Kulephera pang'ono kugona kungachepetse kusamalira. Monga momwe anawerengeredwera ndi asayansi a US, Lolemba pambuyo pa kusintha kwa nthawi ya chilimwe, chiŵerengero cha ngozi kuntchito kawiri, izi ndi pamene ife tonse tikufunikira kudzutsa ola limodzi kuposa nthawi yamba.
3. Samalani nyimbo
Nyimbo imakhala ngati usana ndi usiku zimasintha. Kuti mukhale ndi maloto abwino, sikukwanira kulowa mumdima, muyenera kupeza kuwala kokwanira nthawi yakumuka. Anthu omwe akudwala matendawa akulimbikitsidwa kuti athe kuchipatala. Kafukufuku ku Switzerland anasonyeza kuti kuyenda tsiku ndi tsiku kwa maminiti makumi atatu kudzakhala kothandiza pobwezeretsa kayendedwe ndi kayendedwe ka machiritso kutsogolo kwa chipangizo chomwe chimatsanzira dzuwa.
Mukafuna kugona, thupi lenileni limakuuzani: kumamatira maso, kufooketsa, kugwedezeka. Zisonyezo izi sizingatheke, chifukwa patapita maola awiri ndikuphwanyika mosavuta.
Monga tawonera, kugona pambuyo chakudya chamasana sikugwirizana ndi chakudya. Ndizochitika zachibadwa zokha, pa 14.00 kutentha kwa thupi kumachepa pang'ono, pa 22.00 basi, ndiye chifukwa chake tikugona. Monga momwe asayansi amadziwira, ngati akuchepetsako pang'ono pa kuchepa kwachilengedwe mu ntchito, koma osapitirira mphindi 20, n'zotheka mu theka lachiwiri la tsiku kuonjezera kuthamanga kwa maulendo kawiri ndi kuwonjezera chidwi chanu.
4. Ayenera kukhala odya zakudya
Sikoyenera kuti tigone pabanja lopanda kanthu, chifukwa chiopsezo chiri chachikulu, kudzuka kukumva kwa njala. Thupi lathu komanso pamene tigona zimasowa mphamvu. Kuti tikhalebe ndi mtima, kupuma komanso njira zina, thupi lathu limayaka pafupifupi 300 kilograms. Musadye mopambanitsa, chifukwa chimbudzi cha zakudya, njirayi ndi yamphamvu kwambiri, imatha kusokoneza kayendedwe ka tulo. Njira yabwino ingakhale chakudya chamadzulo 2 maola asanagone, koma menyu ayenera kukhala ovuta. Mapuloteni a nyama - mazira, nsomba, nyama, kuthandizira nkhanza ndi ntchito. Zakudya zamadzimadzi zimatonthoza, zimathandiza kupumula, zimasintha maganizo, choncho zimagona. Zomwe zimakhala ndi ginger, chimanga, nyemba, mpunga wofiira, zakudya za mkaka, nthochi ndi zina zotero.
Madzulo, ndibwino kuti musamamwe mowa. Muzitsulo zing'onozing'ono, zimapangitsa kuti kuoneka kosaoneka bwino, kumadzetsa kuwuka usiku, kumasintha nthawi ya tulo tofa nato. Kukhalapo mu khofi, tiyi ndi zina zakumwa zakumwa, caffeine zimapangitsa kuti lotolo lisakhale lozama. Caffeine imagwira ntchito m'thupi kwa maola asanu kapena asanu ndi limodzi. Mukamadya kwambiri, ndipo pakapita nthawi mudzachita, zimakhala zovuta kuti mugone mokwanira. Pambuyo pa 15.00 sikoyenera kudalira khofi ndi tiyi.
Ku Igupto wakale, kukonza tulo tomwe tinagwiritsa ntchito anyezi. Lili ndi mankhwala osokoneza bongo, ndipo ndi mapiritsi ogona.
5. Pitirirani
Amanena kuti ayenera kupuma bwino, omwe achita bwino. Ndipo izi ndi zoyenera kuti mugone tulo tomwe mumafunikira masewera olimbitsa thupi patsiku mu mpweya wabwino. Koma madzulo madzulo, pamafunika maola angapo kuti achepetse mahomoni osangalatsa ndi kuchepetsa kutentha kwa thupi.
6. Chotsani zonse zosafunikira
Njira yabwino ikakhala pamene chipinda chosakhala ndi magetsi. Ngakhale pamene ali pambali, amakhala ndi mafunde ofooka omwe amagwirizana ndi ubongo. Ngati mukufuna mpumulo wabwino, muyenera kuchotsa zipangizo zonse. Zida zomwe zili ndi mapulaneti owala zimayenera kuchotsedwa, maso athu samatitetezera kwathunthu ku zowonongeka, ndipo kugona sikudzangokhalako. Pamene malo ogwira ntchito ali m'chipinda chimene muli bedi lanu, ndiye kuti mulekanitse malo onsewo ndi chinsalu. Amene amagona osachepera maola 4, amachititsa kuti pakhale 70%.
7. Pumulani
Pambuyo pa 19.00 sikuli koyenera kukonzekera maphunziro aliwonse olimbikitsa, kuyang'anira ntchito zowonongeka, kuyankhula zokambirana. TV, makompyuta, masewero a pakompyuta angakhale okonzeka kuwasiya, amachititsa kuti ubongo uzigwira ntchito, ndipo kuti munthu agone mwamtendere, ntchitoyo iyenera kugwera. Kusungulumwa kumachititsa nyimbo zosangalatsa, zosinkhasinkha, zokambirana zosangalatsa, zonse zomwe timakonda.
Pamene mukuchita mantha, simungathe kumasuka, yesetsani kupeza chifukwa cha vutoli. Zinthu zoterezi zimakhala zozungulira, poyamba mumawona, kuchokera pano musagone mokwanira, ndipo mukakhumudwa chifukwa simunagone mokwanira. Monga akatswiri a zamaganizo amalangiza, ora limodzi musanagone, khalani mosatekeseka pa mpando, ganizirani za chirichonse chimene chimakuvutitsani inu. Ndiye nyamuka, ikani malingaliro anu onse mu malingaliro anu mu mpando, ndipo muiwale za iwo mpaka tsiku lotsatira. Ndipo ngakhale izi zingawoneke zachilendo, koma zimagwira ntchito.
Simukusowa kuwerengera nkhosa zamphongo m'maganizo mwanu, simukuyenera kuchita izi, ndi bwino kulingalira msasa wa nkhalango kapena kugombe lakutali ndikutha kugona mwamsanga.
8. Kuchepetsa digiri
Gonani m'chipinda chomwe mukuchifuna pa kutentha kwakukulu kwa madigiri 16 mpaka 20. Chipinda chogona chiyenera kukhala mpweya wokwanira musanagone.
9. Gwiritsani ntchito maphikidwe achikhalidwe
Ndipo ngakhale kuti sachita mowa kwambiri monga mankhwala, amatha kubwezeretsa madzi osadziwika opanda zotsatira.
- Hawthorn - imachepetsa dongosolo la mitsempha, imayendetsa mtima wamtima, imachotsa mantha.
- Valerian mu nthawi yeniyeni angakulowetseni m'manja mwa Morpheus.
- Limu imatonthoza, koma iwe umangotengera kutsatira malangizo pa phukusi, monga momwe overdose imalimbikitsa.
Malamulo atatu a mmawa wabwino
1. Kuti muwuke mu nthawi, muyenera kumasulira nthawi ya alamu kwa mphindi 15, kapena theka la ola lapitalo, kuti mutenge pang'onopang'ono, zidzakhalanso zosavuta kuti mudzuke ndikukhala ndi maganizo abwino.
2. Pa ola la ola, muyenera kusankha nyimbo zosangalatsa kuti kudzuka kuli kosavuta.
3. Sambani. Jets of the shower idzakuthandizani kudzuka, misozi iliyonse ya khungu lanu. Ndipo ngati muonjezera gel osakaniza fungo lokoma, ndiye kuti mumasamba ndi kusamba pamilomo yanu.
Tsopano, chabwino ndikupita kukagona m'mawa ndi anzeru. Tikukhulupirira kuti nsonga izi zidzakuthandizani kupeza kugona mokwanira, kukhalabe olimba, okondwa komanso nthawi yomweyo kuyang'ana bwino.