Njira 1. Chotsani zokometsera bwino
Musamachitire nkhanza fadayi yapamwamba, yambani mkaka wokometsera usiku, izi zimapweteka khungu lanu. Ndipo mfundo yonse ndi yakuti pambuyo potsatira njirayi, pores ali odulidwa, khungu limasiya kupuma, motero, kutupa ndi kutupa zimaonekera.
Kugwiritsa ntchito bwino kwambiri: maelo, sopo zodzoladzola (pamatumba omwe adzatchulidwe), chithovu. Madzi akachotsa makeup ayenera kukhala kutentha. Ngati kutentha kapena kuzizira, khungu lidzakhala ndi nkhawa, kuuma, ziphuphu zimayambira. Pa chifukwa chomwecho, sikuvomerezeka kugwiritsa ntchito ayezi.
Njira 2. Onetsetsani njira
Zonsezi zikutanthauza kuti pambuyo pa 20.00 zidzakhala zofunikira kusiya njira zoyenera zothandizira khungu. Kudya zakudya zokha ndizochapa. Ndipo monga mankhwala maskiti, kuyeretsa, kuyendetsa mwamphamvu kumafunika kubwezeretsedwa ku nthawi ina. Izi zikusonyeza kuti thupi pa nthawi yowonongeka, kuyambira pa 20.00, imalowa mu mpumulo. Ndipo panthawi ino yogwedeza matendawa, ndilo vuto losafunikira ndi nkhawa. Pambuyo pake, m'mawa, khungu lomwe silinapumitse "lidzatikondweretsa" ndi zovuta monga "matumba pansi pa maso", pores owonjezera ndi kutupa. Matendawa adzawuka ngati tigwiritsa ntchito kirimu usiku patatha maola awiri tisanagone.
Njira 3. Musapitirire ndi maski
Maski kunyumba ayenera kusungidwa pamaso osapitilira 5 kapena 7 mphindi. Ngati pakadutsa, khungu liyamba "kukhuta" ndipo lidzatha kupuma, apa padzakhala kutupa ndi kutupa. Masks ayenera kutsukidwa ndi madzi ozizira. Sitiyenera kukhala ndi madzi amchere, chifukwa ali ndi mchere wamchere, womwe umayambitsa khungu louma ndipo sungagwire ntchito.
Njira 4. Musathamangitse nthawi yanu.
Ngati muli ndi zaka 30 simukufunika kugwira whey, ndizovuta kwambiri kwa inu. Gwiritsani ntchito masakitala, masks oyenera ayenera kukhala molingana ndi chikopa ndi msinkhu. Ngati palibe vuto lalikulu la khungu, mukhoza kutenga nkhope yanu kwa zaka 25, kuti muteteze nkhope yanu ku nyengo, kuyeretsa ndi kuchepetsa. Funsani ndi akatswiri, werengani mosamala malangizo.
Njira 5. Chakudya ndi zakumwa - kuchepetsa kuthamanga
Muyenera kutsatira malamulo a 20.00, penyani chakudya chanu. Makamaka ngati mwadutsa malire a zaka 35, muyenera kuchepetsa kudya kwa madzi ndi chakudya, chifukwa kuyambira m'badwo uwu, metabolism imachepetsanso. Ndipo ngati mukufunadi kudya, idyani zipatso, osati zowawa, zimayambitsa chilakolako ndi kudya zakudya za mkaka. Teya ndi khofi ziyenera kukhala zochepa.
Njira 6. Chenjerani ndi maonekedwe a chigamba chachiwiri
Khosi limapereka zaka. Ndipo kuyambira kale ali wofunikira, monga nkofunikira kuphunzitsa minofu yake. Susowa kuchita masewera apadera a izi, tsatirani malamulo ena:
- mukakhala kapena mukuyenda, muyenera kutsimikiza kuti chiganizo chanu chikufanana ndi tebulo kapena pansi,
- kugona popanda pillow kapena pamiyala yaying'ono,
- Musagone pamimba mwanu.
Njira 7. Muyenera kugona bwino
Zikwangwani pansi pa maso ndi utoto wotumbululuka nthawi zambiri zimaonekera pamene khungu limasowa oksijeni ndi mpweya wabwino. Ambiri mwa anthu amavutika chifukwa chosowa tulo, kapena mosiyana. Muyenera kumvetsera thupi lanu, ndikuyankhira kuti mumasowa mpumulo wotani? Ngati mumagona maola 12 pa tsiku, sizikutanthauza kuti mudagona mokwanira. Kuwonjezera pamenepo, mfundo yofunikira ndi kutentha m'chipinda chogona, kutentha kwake kumakhala madigiri 15 mpaka 25. Kuti mupume khungu, muyenera kutsegula chipinda musanagone.
Njira 8. Samalani ndi kirimu
Achinyamata ndi chizindikiro cha thanzi. Ngati mayiyo sali wathanzi, ziribe kanthu momwe amazembera ndi kirimu, sangakhale wamng'ono kwa izi. Ndikufuna kufuta chubu lachisanu ndi chitatu, ndikupita kukagona, ndikudzuka mpaka Elena wokongola. Koma zonsezi siziri choncho, ndi zokometsera zomwe zimakhala zosiyana, makamaka zonona, zowonjezera zikhoza kuoneka pansi pa maso. Ndikofunika kutenga tinthu tating'onoting'ono ka zonona pamapazi opanda dzina ndikugwiritsira ntchito pa nkhope yowonongeka. N'chifukwa chiyani madziwa? Chifukwa poyamba ndi bwino kupukuta nkhope ndi chidutswa cha madzi kapena kusamba madzi otentha kuchokera mufiriji.
Njira 9. Madzi ndi moyo
Kodi ndingapeze kuti madzi? Dziphikeni nokha, ngati madzi "kuchokera pamphepete" sakuwonekeratu kuti ndi abwino, ndiye kuti ndi bwino kusuta madzi kapena kugula m'sitolo. Ngati madziwa ndi abwino, alolani ndi klorini mkati mwa tsiku. Kenaka tsanulirani m'mabotolo apulasitiki ndikuika mufiriji. Pambuyo pa tsiku, tengani madzi, kutsekemera, kutayika kuchokera ku dothi (chifukwa ichi chingathetsedwe mowonjezera mumtsuko wina).
Tsopano "madzi amoyo" ali okonzeka. Ndi yamoyo, imakhala chozizwitsa chabe ndikusintha kayendedwe kake. Sizodabwitsa khungu kokha. Wiritsani msuzi, sambani tsitsi lanu, kusamba, kumwa ndi zina zotero. Sitiyenera kusunga madziwa kwa chaka chimodzi. Zidzakhala madzi opangidwa bwino, omwe atha posachedwa, ndipo palibe omwe adayima kale sabata.
Njira 10. Tiyi yaukhondo ndi yothandizira yoyamba pakubwezeretsanso thupi
Musaiwale tiyi wobiriwira ndi timbewu tonunkhira, timbewu timatengedwa ngati "udzu waakazi" ndipo sichivomerezedwa kwa amuna. Mukhoza kumwa mmalo mwa soda, m'malo ozizira, mmalo mwa khofi. Peppermint ndiwothandiza kwambiri ndipo imapangitsa kukoma kwake kukhala kosavuta. Tiyi wobiriwira sagwirizana ndi mkaka ndi shuga. Ndi bwino kumwa ndi uchi. Lili ndi antioxidants, izi ndi zinthu zomwe zimachotsa "zinyalala" zoipa kuchokera mu thupi. Teyi yobiriwira imachepetsa kuwonongeka kwa mafuta ndi kolesterolini m'magazi ndipo nthawi zonse amagwiritsira ntchito, kulepheretsa kunenepa kwa chiwindi, kumapangitsa kuti zotengerazo zikhale zotsika kwambiri, zimateteza kukalamba kwa thupi.
Malamulo ochepa tsiku lililonse
Mmawa, ayambe ndi kapu yamadzi otentha, amayamba thupi lonse, kutsuka m'mimba. Chifukwa cha izi timagwiritsa ntchito "madzi amoyo". Mu miyezi iwiri mudzaiwala za gastritis ndi mavuto ena.
Mmawa wokhazikika kumatsuka ndi madzi mumsamba, sintha kusamba thupi ndi siponji, zomwe muyenera kuziwotcha mumadzi otentha. Palibe chifukwa chokankhira "ming'oma", koma chizindikiro choyenera cha zomwe timachita chidzasinthidwa pang'ono. Choncho, kupaka minofu kumapangitsa kuti thupi lizichotsa poizoni komanso limatulutsa khungu ku maselo akufa.
Ndiye timatenga chotsitsa chosiyana. Nthawi zingapo mumayenera kusintha madzi ofunda ku ozizira ozizira, pafupifupi maminiti asanu. Kumaliza ndi ozizira ozizira. Ndikusakaniza, kudzakhala mphindi khumi ndi zisanu pa tsiku. Kwa kukongola ndi unyamata sizingakhale zochuluka kale, ndipo mwangwiro. Pambuyo poyeretsa pamtambo wouma, muyenera kugwiritsa ntchito mafuta pang'ono kapena zonona. Chifukwa cha njira zoterezi, khungu lanu lidzachotsedwa mkati mwa mwezi umodzi kapena awiri. Imeneyi ndi njira yoyenera patapita zaka 35 kuti khungu likhale lachinyamata kwa zaka ziwiri kapena makumi atatu.
Samalirani kwambiri manja
Khungu la manja likukumana ndi "kukhuta" kwakukulu. Nthawi zambiri amapereka zaka za mkazi, komanso "zizindikiro" kwa zaka zisanu. Kukonza pansi, mbale, zovala ndi zina zotero, muyenera kugwiritsira ntchito magolovesi, poyamba zingakhale zovuta kugwira nawo ntchito, ndipo zidzakhala chizoloŵezi.
Kuti muchite zonse ndi kupindula kwakukulu, muyenera kupukuta bwino ndi manja osakaniza otupa. Sambani, kenaka yesetsani maskiti okwanira 5 kapena 10 mphindi. Mutha kugwiritsa ntchito mafuta a masamba, popukutira ndi chopukutira, mugwiritse ntchito kirimu pang'ono kwa manja ndipo padzakhala "chozizwitsa chodziwika", onani nokha.
Tsopano mukuyenera kuvala magolovesi, mukhoza "kutayika" cellophane, mukhoza kutulutsa mapulogalamu a thonje omwe ndi okoma ndi ofewa. Amavala magolovesi a mphira ndi kuyamba kugwira ntchito. Pakalipano, khungu la manja m'malo mwa zovulaza za zotupa ndi ufa wa khungu zidzapita pakhomo.
Ndipo ndithudi, masewera ndi masewera olimbitsa thupi, popanda iwo kulikonse. Ngakhale ngati ndinu waulesi, koma muyenera kuchita chinachake, osachepera tsiku ndi tsiku.
Kodi mungatani kuti mukhale achichepere pa msinkhu uliwonse?
Kuti tipange moyo wathu pa dziko lapansi ndikupangitsa kuti ukhale wokondweretsa, gulu la mayiko a mafuko onse, akatswiri a zamaganizo, madokotala amapanga malamulo 10 osavuta:
1. Musasokoneze! Mmalo mwa makompyuta athu 2500, yesetsani kukhala okhutira ndi 1500. Potero, mutha kusunga ntchito ya maselo anu, kuwakonzekeretsa kuti awamasule. Maselo adzafika mofulumira kuti asinthidwe, ndipo thupi silidzatengedwa ndi matenda. Simukusowa kupita koopsa ndikudya pang'ono.
2. Masamba ayenera kukhala a msinkhu wanu. Mankhwalawa mwa amayi atapitirira 30 adzawonekera pambuyo pake, ngati akhala, amadya mtedza ndi chiwindi nthawi zonse. Ngati mayi ali ndi zaka zoposa 40 adzalandira beta-carotene, pambuyo pa zaka 50 - calcium, yomwe imathandiza pamtima, imathandiza kukhala ngati mafupa. Kugwiritsa ntchito nsomba kumateteza mitsempha ya magazi ndi mtima.
3. Pezani ntchito yabwino. Malingana ndi Chifalansa, ntchitoyi imathandiza kuti ukhale waunyamata. Amene samagwira ntchito, amawoneka akulira zaka zisanu. Ntchitoyi, monga wotsogolera, filosofi, wojambula ndi wansembe, imathandiza kuteteza achinyamata, malinga ndi akatswiri a zachikhalidwe cha anthu.
4. Pezani nokha. Chikondi ndi chikondi ndi njira yabwino yothetsera ukalamba. Ndipo ngati munthu wagwiridwa kawiri pa sabata ndi kugonana, ndiye amawoneka wamng'ono kwa zaka khumi ndi theka. Ndipotu, panthawi yogonana, endorphins amapangidwa m'thupi, mwinamwake imatchedwa hormone ya chimwemwe. Amalimbitsa chitetezo cha mthupi.
5. Muyenera kukhala ndi zinthu zonse momwe mumaonera. Munthu yemwe amakhala mosamala padziko lapansi samangokhala wovutika maganizo kusiyana ndi amene amapita mofulumira.
6. Sungani zambiri. Ngakhale mutachita masewera khumi, izo zidzatalikitsa moyo wanu. Pakati pa kayendedwe kameneka, timapanga timadzi timene timayambitsa ukalamba.
7. Muyenera kugona m'chipinda chozizira. Izo zatsimikiziridwa kale kuti ngati wina agona pa kutentha kwa madigiri 17 mpaka 18 Celsius amakhala motalikirapo kuposa wamng'ono. Chifukwa chake ndi chakuti maonekedwe a zaka zam'badwo ndi kagayidwe ka thupi m'thupi zimadalira kutentha kwa chilengedwe.
8. Pangani nokha. Nthaŵi ndi nthaŵi, dzipatseni kugula kokoma kapena chokoma chokoma.
9. Nthawi zonse musamakhumudwitse mkwiyo wanu. Amene amadziletsa nthawi zonse, mmalo mogawana ndi anthu omwe amamuzungulira kuti amakwiyitsa, sangathe kutsutsana ndi maganizo ake, munthuyu ali ndi matenda osiyanasiyana, zilonda zoopsa. Malinga ndi zotsatira za kuyesedwa kwa mayiko, anthu 64% omwe akudwala khansa nthawi zonse amaletsa mkwiyo wawo.
10. Muyenera kuphunzitsa ubongo wanu. Phunzirani zilankhulo zakunja, kusewera masewera oluntha omwe amafuna kuchita zinthu zamaganizo, athane ndi puzzles. Yesani kuwerengera m'maganizo, osati pa calculator. Muyenera kugwiritsira ntchito ubongo wanu, kuti muyambe kugwira ntchito yoyendetsa magazi ndi mtima, kuyambitsa kagayidwe kamene kamayambitsa matenda ndi kuchepetsa kuwonongeka kwa maganizo kwa zaka.
Tsopano tikudziwa njira 10 zothetsera unyamata ndi kukongola. Onetsetsani njira izi ndi malamulo, ndipo mukhoza kusunga kukongola kwanu ndi unyamata kwa nthawi yaitali. Ndipo chofunikira kwambiri, muyenera kumwetulira. Ndipo choyamba kwa ine ndekha. Chitani ichi mukakhala, mukutsitsimuka ndi kapu ya tiyi yabwino, mukamachita masewera olimbitsa thupi, yang'anani nokha pagalasi. Musaiwale za kumwetulira, poyamba zidzangobwera mwadzidzidzi, ndiye zidzachokera mumtima. Bwino!