Kukhala wathanzi ndi wopambana kumathandiza zizolowezi 14 zomwe mukufunikira kuti mukhale nokha. Lamulo la malamulo lidzakweza moyo wanu ku msinkhu watsopano.
1. Ugone maola 7-8 pa tsiku
Zikwizikwi, ndipo mwinamwake zambiri, za zotsatira za kafukufuku akukamba za "golide" pakati kuti ugone mkati mwa maola asanu ndi awiri ndi asanu ndi atatu pa tsiku. Amene amagona nthawi yosakwana maola 7 ndikugwira ntchito, amafa kale. Ndipo anthu omwe amagona maola opitirira 8 tsiku lililonse amayembekezera zomwezo. Asayansi amatsimikizira kuti kutuluka kwa matendawa kumayambitsa matenda a shuga patatha zaka 30, matenda osokoneza bongo, kunenepa kwambiri komanso matenda osatetezeka a mtima. Mvetserani ku zokambirana za Dr. Timothy Morjentaler, pulezidenti wa American Academy of Sleep Medicine, amene anapereka ku Wall Street Journal.
2. Tulukani mumsewu!
Chilengedwe ndi chachikulu! Pewani kutali ndi makompyuta, makanema, makontoni, chitonthozo ndi kupita patsogolo ku paki. Sungakhoze kuchita popanda chipangizo? Koperani buku pa smartphone ndi kunama pa udzu, kuphatikiza bizinesi ndi zosangalatsa. Nchifukwa chiyani kuli kofunikira kukhala m'chilengedwe? Mu 2009, Journal of Epidemiology ndi Public Health inafalitsa zotsatira za phunzirolo, zomwe zimatipangitsa kuganiza. Anthu amene amakhala nthawi yowonekera ndikukhala m'madera obiriwira amakhala ovuta komanso ocheperapo kuposa omwe amakhala m'madera okhala konkrete ndipo amachoka pakhomo pokhapokha pa njira yogwira ntchito ndi sitolo. Anthu a "asphalt" amakhala ovutika kwambiri chifukwa cha kuvutika maganizo, matenda amanjenje, mavuto a m'mimba komanso kugona. Iwo ali ndi chitetezo chofooka, amakhala odwala matenda opatsirana.
3. Kugonana kozizira kwambiri!
Osati kokha chifukwa cha zilakolako;) Zambiri zafukufuku zimatsimikizira kuti kugonana koyenera kumathandiza. Kuthetsa nkhawa, migraine, chitetezo champhamvu chimalimbitsa. Kuwongolera kudziyesa ndi kudziwoneka maonekedwe. Dokotala Corey B. Honikman adatsimikizira kuti kudziletsa kwanthaŵi yaitali kumachepetsa chitetezo cha thupi. Ndipo Melissa Pillot pantchito "Kugonana ndi Zopindulitsa Zomwe Zimakhudza Matenda a Immune, Ubongo, ndi Kuvutika kwa Mavuto" adawulula chinthu chodabwitsa - chitetezo chokwanira ndi chokwera ndi 33% kwa iwo amene amachita zogonana nthawi zonse.
4. Kugonana mosatetezeka nthawi iliyonse
Ayi, sitiri njoka. Ndipo kugonana popanda kondomu ndi zabwino. Koma tiyeni tcheru kuzinthu zingapo zopambana "KOMA ...". Mimba yosafuna kapena matendawa, HIV, syphilis? Kodi ndinu otsimikiza za mnzanuyo? Kodi mumadziwa kuti adagona naye ndani, ndipo mnzanuyo adagawana naye ndani pa bedi? Mukufuna kugonana mosatetezeka, onse amayesa matenda opatsirana pogonana, kenako amasangalale. Ndipo musanagone kachiwiri popanda kondomu, yang'anani ziwerengero za HIV ku Russia.
Kuyambira mu April 2016, anthu 1,023,766 anali ndi HIV. Miliyoni! Ndipo awa ndiwo okha omwe anabwera kuchipatala ndipo analembetsa. Koma wonyamula kachirombo ka HIV akhoza kukhala zaka zisanu, khumi ndi zisanu ndi zisanu ndi ziwiri osadziwa ngakhale ... Taganizirani izi.
5. Muzigwiritsa ntchito nthawi ndi anzanu komanso achibale anu
Nyanja ya kuseka, kumwetulira ndi kusangalala mtima sikunapweteke aliyense panobe. Kawirikawiri amakumana ndi abwenzi ndi achibale pamapeto a sabata, kugawana zochitika, mapindu ndi zinthu zosangalatsa kwa sabata. Singles ndi ovuta kwambiri kudwala komanso kuvutika maganizo ...
6. Musasute fodya. Ndipo ngati mumasuta, imani nthawi yomweyo.
Mukufuna kufa kale zaka 10-15, ndiye utsi. Ayi? Ikani izo mwamsanga! Phunzirolo, lofalitsidwa mu New England Journal of Medicine, linalengeza zotsatira zochititsa mantha, kuwonjezera pa kuti osuta amatha kukhala ndi khansa yamapapu, kupha chitetezo, amafupikitsa miyoyo yawo zaka khumi ndi zisanu ndi ziwiri, ndipo izi ndizosayansi.
7. Chikondi kuphika!
Zakudya zapakhomo zimakhala zothandiza kwambiri kuposa mbale zodzikongoletsera m'malesitilanti, zophikidwa pansi pa zovuta kwambiri. Kupeza kumeneku kunapangidwa ndi ophunzira ku yunivesite ya Cambridge. Pamene mukuphika nokha, mumatha kuyendetsa bwino zomwe zimapangidwira, mlingo wokonzekera mbale ndi kukoma. Mumapanga chakudya momwe thupi lanu limakondera. Intuitively kusankha kwambiri mulingo woyenera kwambiri kuchuluka kwa amadyera ndi zokonzekera. Thupi lathu linalengedwa motero limapangitsa kuti tisakhale ndi thanzi labwino panthawiyi. Ndipo pamene tiwona zinthu, timadzipangira tokha zabwino. Mlendo - wophika - sangathe kulingalira zosowa za thupi lanu.
8. Zipatso ndi ndiwo zamasamba
Mavitamini ambiri kuposa zipatso ndi ndiwo zamasamba, simungapeze paliponse - ndipo izi ndi zoona. Idye lero karoti, mawa apulo, mawa m'mawa phwetekere ndi nthochi. Iyi ndi njira yotsika mtengo kwambiri ya thupi labwino. Ndipo ngati simukufuna kutafuna, pangani smoothies. Makamaka zothandiza ndiwo ndiwo zamasamba, masamba ndi zamasamba.
9. Musamamwe soda, chonde!
Cola, Pepsi, fanta ndi soda - kodi ndi tastier kuposa madzi achilengedwe kapena tiyi ya zipatso? Tayang'anani pa mndandanda, womwe umayambitsa zakumwa za carbonate ndi kugwiritsa ntchito nthawi zonse:
- Kuopsa kwakukulu kwa matenda a kagayidwe kachakudya ndi kagayidwe kake
- Zowonongeka nthawi zonse
- Kunenepa kwambiri
- Matenda a shuga
- Kuthamanga kwa magazi
- Mitundu yambiri ya triglycerides ndi cholesterol
- Myocardial infarction
Malinga ndi kafukufuku wa American Heart Association ndi anthu oposa 6,000 omwe amamwa soda tsiku lililonse / kangapo pa sabata.
10. Monga madzi ambiri momwe angathere, bwana!
Mwinamwake, madzi alidi zamatsenga ... Munthu ali ndi ~ 75% ya H2O. Chokhacho chimakhala chowopsya ndikukupangitsani kulingalira za zomwe mumayenera kumwa mochuluka. Madzi amathandiza chimbudzi, impso ndi mtima. Khungu la mtsikana yemwe amamwa 1.5-2 malita a madzi tsiku ndilobwino kwambiri komanso lokongola kwambiri kuposa amene amakhuta makapu awiri a tiyi okoma patsiku. Madzi amafunikira kwa ubongo, minofu, magazi ndi zonse-ziwalo zonse. Imwani madzi abwino ambiri!
11. Khalani pansi, yesetsani ndikusuntha
Ngakhale kuyima kuseri kwa makompyuta ndiwothandiza kwambiri kuposa kukhala-mozama. Makampani ambiri a IT ku Ulaya ndi ku America akhala atasintha kale ku matebulo a ofesi ndi kusintha kwapamwamba kuti antchito azigwira ntchito pa laptops kapena kuima. Ngakhale anapanga ndondomeko yapadera ya ora limodzi kuti asinthe zinthu. Ndi pamene amalingalira za thanzi la antchito! Ngati muli osowa, mumakhala pawiri kapena mumagwira ntchito maola 8, kenaka mupeze nthawi yoyenda. Musagwiritse ntchito elevators, sungani galimoto kutali ndi malo ophunzirira / ntchito, mukumane ndi anzanu osati mu cafe, koma mu paki kapena mu masewera olimbitsa thupi. Inu mumamvetsa lingaliro - magalimoto ambiri. Mwa njira, zifuwa zaka 25-30 ndizopadera za ogwira ntchito ku ofesi ndi madalaivala. Zoonadi, si chiyembekezo chabwino?
12. Yesetsani tsiku lililonse
Palibe nthawi ya simulator? Inde, ndipo Mulungu ali naye! Tembenuzani nyimbo ndi kuvina, dumphani tsiku lililonse kwa theka la ora. Ndicho chinsinsi chonse cha chiwonetsero chokongola ndi mawu abwino kwambiri a minofu. Kuwonjezera apo, ndizochita masewera olimbitsa thupi kwa mphindi makumi atatu - izi ndizoletsa kupewa matenda a mtima, mitsempha yamagulu ndi zilonda zina za mitsempha ndi mtima. O, zikuwoneka, tinamvanso: "Maminiti 30 ndi ochuluka ...". Ndipo mudzawona nthawi yochuluka yomwe mukuwerengera nkhani ya VK, kupukusa ma TV kapena kuonera TV. Gwiritsani ntchito nthawiyi kuti muphunzitsidwe.
13. Kupitiliza mayeso pa nthawi
Gynecologist / urologist, oculist, opaleshoni ndi madokotala a mano - kafukufuku kamodzi kamodzi pachaka madokotalawa. Chifukwa chiyani? Inde, osachepera kuti asungire ndalama ... Kuchiritsa dzino kuli okwera mtengo kusiyana ndi kutsegula pakamwa pako pa kafukufuku kwa madokotala komanso kuyeretsa mano. Masomphenya abwino ndi osavuta kumayambiriro kwa myopia ndi astigmatism, mwinamwake mudzapeza magalasi mpaka mapeto a moyo kapena opaleshoni yapamwamba ya laser. Ponena za kufunika kwa kukayezetsa magazi ndi mayi wa urologist, tikuyembekeza kuti mumadziwa nokha. Ndani akufuna kubwera kwa dokotala ndi matenda odyera? Kuphunzitsa - choyamba!
14. Mowa mopitirira malire
Sitikunena kuti mowa ndi woipa padziko lonse lapansi. Asayansi amatsimikizira kuti kapu ya kachasu yabwino kapena vinyo imalimbitsa mtima wa mtima, imachepetsa chiopsezo cha matenda a shuga, imayambitsa kupanga magazi komanso ngakhale chiwindi chimagwira ntchito. Koma mverani - galasi limodzi la vinyo tsiku kapena osaposa 50 ml ya mowa. Apa pali chizoloŵezi chomwe sichitha kuvulaza ndipo sichikupangitsani kukhala chidakwa. Zowonjezereka - mumayipiratu thupi ndi mowa. Ndipo ngati mumamwa, sankhani mowa wokha kapena musamamwe.