Kuchita kutopa nthawi zonse kumakhala kofala. Ndipotu, pafupifupi achinyamata atatu alionse a thanzi labwino, okalamba ndi okalamba, akugona kapena atatopa. Kutopa ndi chizindikiro chofala cha matenda ambirimbiri komanso matenda aakulu, koma nthawi zambiri amayamba chifukwa chokhala ndi moyo wamba. Mwamwayi, nthawi zambiri zimakhala zovuta kukonza.
M'munsimu muli zifukwa 10 zomwe zingatheke kuti muzimva kutopa, komanso mupereke njira zothetsera mphamvu.
1. Kumwa Zakudya Zakudya Zambiri
Zakudya za madzi zimatha kukhala magetsi amphamvu. Mukawadya, thupi limagawanika mu shuga, lomwe lingagwiritsidwe ntchito ngati mafuta. Komabe, kudya zamagazi zowonongeka kwambiri kumatha kukupangitsani kutopa tsiku lonse. Shuga ndi mazakudya otetezedwa amachititsa kuwonjezeka msanga m'magazi a shuga. Izi zimapereka chizindikiro kwa kansalu kuti apange insulini yambiri kuchotsa shuga m'magazi ndi kulowa m'maselo. Kuwonjezeka kotere mu shuga la magazi - ndi kugwa kwake kumeneku-kungakupangitseni kumva kuti mukutopa. Pofuna kupeza mphamvu, mumangokhalira kukokera gawo lina lazakudya zopangidwira, zomwe zingayambitse bwalo loipa. Kafukufuku wambiri wasonyeza kuti kuchepetsa kuchuluka kwa shuga ndi zakudya zowonongeka pa zakudya ndi zakudya zopsereza nthawi zambiri kumabweretsa malo osungirako mphamvu. Phunziro lina, ana akudya zakudya zopanda chotupitsa ndi zakumwa zamakina oziyeretsa pamaso pa mpira wa machenga anali otopa kwambiri kuposa ana omwe amadya zakudya zopsereza zokhazokha zochokera ku batala wamkonde. Mwamwayi, kafukufuku amasonyeza kuti zinthu zina zingathandize kuthana ndi kutopa. Kuti mukhale ndi mphamvu zowonjezereka, sungani shuga ndi makonzedwe okonzedwa bwino ndi zakudya zakuthupi ndi zakuthengo zomwe zimakhala ndi mchere, monga masamba ndi masamba. Kutsiliza: Kugwiritsiridwa ntchito kwazakonzedwa m'magazi kungapangitse kusinthasintha kwa shuga m'magazi, zomwe zingakupangitseni kumva mutatopa. Mmalo mwake, sankhani zinthu zachilengedwe ndi zachilengedwe zomwe zilibe phindu pa shuga la magazi.
2. Kukhala ndi moyo wautali
Kusagwirizana kungakhale chifukwa cha mphamvu zanu zochepa. Koma anthu ambiri amanena kuti atopa kwambiri kuti asaphunzitse. Ndipotu, kafukufuku wina waposachedwapa wasonyeza kuti ichi ndi chifukwa chofala kwambiri chomwe anthu okalamba ndi okalamba asonyeza ngati atachoka ku maphunziro. Kufotokozera kumodzi kungakhale kosalekeza matenda (CFS), omwe amadziwika kuti ndi ovuta kwambiri, osatopa kwambiri. Kafukufuku amasonyeza anthu omwe akudwala CFS, monga lamulo, ali ndi mphamvu zochepa ndi kupirira, kulepheretsa kuthekera kwawo kuchita. Komabe, kafukufuku wa maphunziro oposa 1,500 anapeza kuti masewero olimbitsa thupi angachepetse kutopa mu CFS. Phunziroli linasonyezanso kuti kuchita masewera olimbitsa thupi kungachepetse kutopa pakati pa anthu wathanzi komanso anthu omwe ali ndi matenda ena, monga khansa. Komanso, ngakhale kuwonjezeka pang'ono pa zochitika zolimbitsa thupi n'kopindulitsa. Kuti muwonjezere malo osungira mphamvu, pewani njira zoyendetsa pang'onopang'ono zogwira ntchito. Mwachitsanzo, ngati n'kotheka, imani, koma osakhala, kukwera masitepe, osati pa elevator, kuyenda maulendo ataliatali pamapazi, kupeŵa kuyenda. Kutsiliza: Kukhala ndi moyo wokhayokha kungachititse kuti munthu atha kutopa anthu abwino, komanso omwe ali ndi matenda osatopa komanso matenda ena. Moyo wokhutira kwambiri ukhoza kuwathandiza kuwonjezera mphamvu.
3. Kutaya tulo
Kupanda tulo ndi chimodzi mwazimene zimayambitsa kutopa. Thupi lanu limagwira ntchito zambiri pamene mukugona, kuphatikizapo kusunga kukumbukira komanso kupanga mahomoni omwe amachititsa kuti thupi likhale ndi mphamvu. Mukatha kugona mokwanira, nthawi zambiri mumayamba kumva kuti ndinu watsopano komanso wolimba. Malingana ndi American Academy of Sleep Medicine ndi Sleep Research Society, munthu wamkulu kuti azitha kukhala ndi thanzi labwino amafunika osowa maola asanu ndi awiri usiku uliwonse. Chinthu chachikulu ndi chakuti kugona kuyenera kukhazikika ndi kosalekeza kuti ubongo ukhoze kudutsa mu magawo asanu a kugona kulikonse. Kuwonjezera apo, kugona bwino, muyenera kukhala ndi nthawi yogona, yomwe ingathandizenso kutopa. Phunziro lina, anyamata omwe ankagona nthawi yomweyo pamasabata komanso pamapeto a sabata, amasonyeza zofooka zochepa ndi zochepa pogona kuposa omwe anagona nthawi yambiri ndikugona maola ochepa pamapeto a sabata. Kuchita masewera olimbitsa thupi patsiku kumathandizira kukhala ndi tulo tomwe timagona usiku. Kafukufuku wina pakati pa okalamba anapeza kuti kuchita masewera olimbitsa thupi kunathandiza kuti munthu azigona mokwanira komanso kuchepetsa kutopa. Kuphatikizanso, kuchepetsa pang'ono patsiku kumathandizira kuwonjezera mphamvu. Zinaoneka kuti kugona pang'ono patsiku kumachepetsa kutopa kwa oyendetsa ndege, nthawi zambiri kumakhala nawo chifukwa cha maola ambiri ogwira ntchito komanso matenda a nthawi. Kuonjezera kuchuluka kwa kugona kwanu, pitani kugona pafupi nthawi yomweyo madzulo onse, musamadye musanayambe kugona ndipo muzigwira ntchito mwakhama masana. Komabe, ngati kuli kovuta kugona kapena kugona, ndipo mukuganiza kuti mukhoza kukhala ndi vuto la kugona, kambiranani ndi dokotala kuti azindikire momwe mungagone mokwanira. Kutsiliza: Kugona kosavomerezeka kapena kosaoneka bwino ndiko komwe kumayambitsa kutopa. Maola angapo otha kugona mokwanira amalola thupi lanu ndi ubongo kukhala ndi mphamvu, zomwe zimakupangitsani kuti mukhale ndi mphamvu tsiku lonse.
4. Kutengeka kwa chakudya
Kukhudzidwa ndi chakudya, kapena kusagwirizana, kawirikawiri kumayambitsa zizindikiro monga mavuto, mavuto a m'mimba, mphuno kapena mutu. Koma kutopa ndi chizindikiro china chofala kwambiri. Komanso, kafukufuku amasonyeza kuti umoyo wa anthu omwe ali okhutira ndi chakudya ukhoza kukhala wokhudzidwa kwambiri ndi kutopa. Kusagwirizana kwa zakudya zoterezi kwafala: gluten, mkaka, mazira, soya ndi chimanga. Ngati mukuganiza kuti zakudya zina zingakuchititseni kutopa, ganizirani kuyendera munthu wotsutsa kapena wathanzi yemwe angayambe kufufuza kuti adye chakudya kapena akudyetsa zakudya zowonongeka kuti apeze zakudya zovuta. Kutsilizitsa: Kusasamvana kwa chakudya kumayambitsa kutopa kapena kusungira magetsi. Kudya zakudya kungathandize kuzindikira zakudya zomwe mumakhala nazo.
5. Kulowa kolera kosakwanira
Kugwiritsa ntchito makilogalamu ochepa kungachititse kuti mukhale ndikutopa kwambiri. Ma calories ndi magulu amphamvu omwe ali ndi chakudya. Thupi lanu limagwiritsa ntchito kuti lisunthire ndi kulimbikitsa njira monga kupuma ndi kusunga kutentha kwa thupi nthawi zonse. Mukamadya mafuta pang'ono, thupi lanu limachepetsa mphamvu kuti likhale ndi mphamvu, zomwe zingachititse kuti mutope. Thupi lanu lingathe kugwira ntchito ndi chiwerengero cha ma calories, malingana ndi kulemera, kutalika, zaka ndi zinthu zina. Komabe, anthu ambiri amafunikira makilogalamu 1200 patsiku kuti athe kuchepetsa kuchepa kwa thupi. Kuwonjezera apo, zimakhala zovuta kukwaniritsa zosowa za mavitamini ndi minerals, kudya makilogalamu ochepa kwambiri. Kuperewera kwa vitamini D, chitsulo ndi zakudya zina zofunikira kungathenso kutopa. Pofuna kusunga mphamvu, muyenera kupewa kuchepetsa chiwerengero cha makilogalamu, ngakhale mukuyesera kuchepetsa thupi. Kutsiliza: Thupi lanu limafuna kuchuluka kwa kuchuluka kwa makilogalamu kuti muzigwira ntchito tsiku ndi tsiku. Kugwiritsa ntchito makapu ochepa kungapangitse kutopa ndi kusokoneza chikhumbo cha zakudya.
6. Ugone pa nthawi yolakwika
Kuwonjezera pa kugona kochepa, kugona pa nthawi yolakwika kungachepetse mphamvu. Kugona masana m'malo mwa usiku kumasokoneza biorhythm ya thupi tsiku ndi tsiku, zomwe zikutanthauza kusintha kumene kumachitika chifukwa cha kuwala ndi mdima pa nthawi ya maola 24. Kafukufuku wasonyeza kuti ngati tulo sitigwirizana ndi biorhythm ya tsiku ndi tsiku, kutopa kwakukulu kumatha. Izi ndizovuta pakati pa anthu ogwira ntchito kusintha kapena usiku. Akatswiri ogona mu tulo apeza kuti 2-5% mwa anthu ogwira ntchito osinthasintha akuvutika ndi matenda ogona omwe amadziwika ndi kuwonjezereka kapena kugona tulo kwa mwezi umodzi kapena kuposerapo. Komanso, ngakhale kudzuka kwa usiku umodzi kapena awiri kungachititse kuti mutope. Mu phunziro limodzi, anyamata achidwi amaloledwa kugona maola asanu ndi awiri kapena maola osachepera asanu, ndipo adakhala maso maola 21-23. Ndalama zawo zowonjezera zinayamba kuchuluka asanakhale atagona, mosasamala kanthu maola angapo ogona. Ngati n'kotheka, ndi bwino kugona usiku. Komabe, ngati mutagwira ntchito pazitsulo, pali njira zothetsera nthawi yanu yamagetsi, zomwe zingakuthandizeni kusintha malo osungirako mphamvu. Phunziro limodzi, anthu omwe anali kugwira ntchito panthawi ya kusintha ankasonyeza kutopa pang'ono komanso kukhala ndi mtima wabwino kwambiri atatha kuwona kuwala kowala, kuvala magalasi okhala pamsewu ndikugona mumdima. Kugwiritsira ntchito magalasi omwe amachititsa kuti dzuwa lisatuluke, lingathandizenso anthu ogwira ntchito kusintha. Kutsiliza: Kugona kwa masana kungasokoneze biorhythm ya thupi lanu ndikupangitsa kutopa. Yesani kugona usiku kapena kusintha nthawi yanu.
7. Kusasowa kwa mapuloteni
Kugwiritsa ntchito mapuloteni okwanira kungakhale chifukwa cha kutopa kwanu. Monga momwe zatsimikiziridwa, kugwiritsa ntchito mapuloteni kumapangitsa kuchuluka kwa mankhwala osakaniza kuposa mafuta kapena mafuta. Zingathandize kuchepetsa kulemera, komanso kuthandizira kutopa. Phunziro limodzi, ophunzira adanena kuti kutopa kunali kochepa kwambiri pakati pa ophunzira a ku Koleji omwe adya zakudya zamapuloteni monga nsomba, nyama, mazira ndi nyemba kawiri pa tsiku. Kafukufuku wina wasonyeza kuti zakudya zamapuloteni zimayambitsa kuchepetsa kuchepa ndi anthu omwe amachita zozizwitsa. Komanso, kafukufuku amasonyeza kuti kutopa kungachepetsedwe mothandizidwa ndi amino acid ena, omwe ndi zinthu zomangira mapuloteni, omwe amadziwika ngati branched chain amino acid. Kuti mukhale ndi thanzi labwino ndikuletsa kutopa, yesetsani kudya zakudya zamapuloteni apamwamba pa chakudya chilichonse. Kutsiliza: Kugwiritsidwa ntchito kwa mapuloteni okwanira ndi kofunikira kuti mukhale ndi kagayidwe kake komanso kupewa kutopa. Phatikizani chakudya chamtundu uliwonse.
8. Kuperewera kwa madzi okwanira kubwezeretsedwa
Kutenga madzi ochulukirapo okwanira ndikofunikira kuti mukhale ndi malo abwino. Zochitika zambiri zamagetsi zomwe zimachitika m'thupi lanu tsiku ndi tsiku, zimayambitsa madzi, omwe ayenera kubwezeretsedwa. Kutaya madzi m'thupi kumachitika pamene simukumwa madzi okwanira kuti mubweretse madzi omwe achotsedwa ndi mkodzo, nyansi, ndikupuma. Kafukufuku wambiri wasonyeza kuti, ngakhale kuchepa kwa madzi pang'ono kungachititse kuti kuchepa kwa magetsi kukhale kochepa komanso kuchepetsa kuthekera. Phunziro limodzi, amuna akugwiritsa ntchito papepala ndi kutaya 1% ya thupi lawo mu madziwa amadziwika kuti alibe kutopa pamene akuchita zofanana, kukhala ndi matupi okwanira m'thupi. Ngakhale kuti mwinamva kuti mukuyenera kumamwa magalasi asanu ndi awiri (237 ml) a madzi tsiku lililonse, mungafunike mochuluka, malingana ndi kulemera kwake, zaka, kugonana ndi chiwerengero cha ntchito. Mfundo yaikulu ndi kumwa madzi okwanira kuti mukhale ndi thupi labwino lokhazikika. Kutsiliza: Ngakhale kuchepa kwa madzi m'thupi moyenera kungachepetse malo osungira madzi ndi kusamala kwambiri. Onetsetsani kuti mumamwa madzi okwanira kuti mubweretse madzi omwe atayika masana.
9. Kudalira pa zakumwa zakumwa
Tsopano palinso zakumwa zambiri zomwe zimalonjeza kubwezeretsa mphamvu zowonjezera mphamvu. Mu zakumwa zotchuka, monga lamulo, muli:
- Caffeine
- Shuga
- Amino acid, monga taurine
- Mlingo waukulu wa mavitamini B
- Zitsamba
Zakumwa zoterezi zimatha kupereka mphamvu, chifukwa cha zakumwa za khofi ndi shuga. Mwachitsanzo, kafukufuku wopangidwa ndi anthu akuluakulu omwe ali ndi vuto la kugona kwabwino, adapeza kuti kugwiritsa ntchito "opanga magetsi" kunabweretsa kuwonjezereka kochepa m'maganizo ndi m'maganizo. Mwamwayi, zakumwa zoterezi zimatha, makamaka kuti zibweretsere kutopa, pamene zotsatira za khofi ndi shuga zimatha. Kafufuzidwe kafukufuku 41 wasonyeza kuti, ngakhale kuti zakumwa zakumwa zimapangitsa kuti anthu azivutika maganizo ndi kusintha maganizo kwa maola angapo atagwiritsidwa ntchito, tsiku lotsatira nthawi zambiri amakhala akugona kwambiri. Ngakhale kuti mitundu yosiyanasiyana ya caffeine ndi yosiyana, "mphamvu" ingakhale ndi 350 mg, ndipo mu banki ya zakumwa zina zowonjezera zingakhale 500 mg. Kuyerekezera, kapu imakhala ndi 77-150 mg ya khofi. Komabe, ngakhale kugwiritsa ntchito tizilombo ting'onoting'ono ta zakumwa za khofi mu theka lachiwiri la tsiku kumatha kuletsa kugona komanso kumachepetsa kuchepa kwa mphamvu tsiku lotsatira. Pofuna kuthyola bwalo loyipa, yesetsani kuchepetsa ndikuchepetsanso pang'ono zakumwa zakumwa. Kuwonjezera pamenepo, m'pofunika kuchepetsa kugwiritsira ntchito khofi ndi zakumwa zina zomwe zili ndi cafeine m'mawa kwambiri, makamaka m'mimba yopanda kanthu. Kutsiliza: Zakumwa zakumwa zili ndi caffeine ndi zinthu zina zomwe zingapereke mphamvu, koma nthawi zambiri zimatopa kuchitapo kanthu.
10. Kutsika kwapanikizika
Kupsinjika maganizo kungapangitse kuti magetsi azikhala ndi moyo wabwino. Ngakhale kuti kupanikizika pang'ono ndi kozoloŵera, kafukufuku angapo awonetsa kupsyinjika kwakukulu ndi kutopa. Kuonjezerapo, momwe mumamvera kupsinjika maganizo kungakhudze momwe mukuvutikira. Phunziro lina pa ophunzira a koleji linasonyeza kuti kupeŵa kupsinjika maganizo kumawopsa kwambiri. Ngakhale, mwinamwake simungapewe mikwingwirima yowopsya, koma kukhazikitsa njira zothandizira kupanikizika kungakuthandizeni kuti musamakhale ndi kutopa kwathunthu. Mwachitsanzo, nkhani zazikulu za kafukufuku zimasonyeza kuti yoga ndi kusinkhasinkha zingathandize kuthetsa nkhawa. Kuchita zizoloŵezi zoterezi kapena zofanana ndi zomwe zingathe kukuthandizani kuti mumve bwino komanso kulimbana ndi nkhawa. Kutsiliza: Kupanikizika kwambiri kungayambitse kutopa ndikuchepetsa moyo. Kugwira ntchito ndi akatswiri kuchepetsa nkhawa kungathandize kuwonjezera mphamvu.
Mfundo yaikulu
Pali zambiri zomwe zingayambitse kutopa kwachilendo. Ndikofunika kwambiri kuthetsa mavuto a umoyo, popeza kuti nthawi zambiri matendawa amatsagana ndi kutopa. Komabe, kutopa kwambiri kungakhale chifukwa chakuti mumadya ndikumwa, momwe mulili okhudzidwa kapena momwe mukulimbana ndi nkhawa. Mwamwayi, pakupanga kusintha pang'ono pa moyo wanu, mungathe kuwonjezera mphamvu yanu yowonjezera komanso umoyo wanu wonse. Ngati mukusowa malingaliro ndi kuthandizira kusintha miyambo, mumakhala ndi mwayi wapadera - maphunziro a mlungu ndi mlungu "Rainbow pa mbale". Pakadutsa masiku asanu ndi awiri mudzalandira masewero 7 a kanema pa zakudya, kudya chakudya chabwino komanso kuthana ndi zakudya zopanda thanzi monga kudya kwambiri. Mukhoza kulemba kwaulere kwaulere mpaka pa September 14 kupyolera mu izi.