Ngati munthu adzuka molimba m'mawa, amakhala wosavuta kwa zinthu zonse, amakopera mosavuta pamavuto panjira yake, kugwiritsa ntchito bwino ntchito kwake komanso magwiridwe ake kumawonjezeka, thanzi labwino limakhala bwino. Zomwe mukufuna, kuti kudzutsidwa ndi kwamphamvu, tikambirana mwatsatanetsatane m'nkhaniyi.
Kodi Mungatani Kuti Mugone Bwino?
Makolo athu anali ndi vuto lotere, koma kuthamanga kwa moyo wamakono ndilavu kwambiri, chifukwa chake vuto la kugona tulo nkomwe. M'mawa, sizotheka kudzuka m'mawa, ngakhale nthawi zambiri amakhala ndi moyo wathanzi, yesani kutsatira njira inayake. Zifukwa zake ndi zambiri - phokoso lalikulu lausiku komanso kuyatsa m'mizinda, nkhawa, zokumana nazo masana, chisangalalo ndi zokumana nazo zomwe munthu akukumana nazo musanagwe pansi, zomwe zimachitika.
Kusowa kwa kugona kwathunthu kuli ndi malo oti uzidziunjikira, ndipo zotsatirapo zake zidzakhala nthawi yodikirira, koma nthawi zonse zimakhala zoipa. Pang'onopang'ono munthu amakhala akutsika pang'ono potengera chidwi, omwazika amawoneka, Mavuto azaumoyo amayamba. Ndi chifukwa Ziyenera kudziwa bwino malamulo omwe angakuthandizeni kugona momasuka ngakhale m'mikhalidwe yamakono.
Dziwani malire oyenerera
Malangizo a madokotala ndi ogona maola asanu ndi atatu ali ndi mwayi. Aliyense ayenera kukhala ndi kusiyana kwawo kwangwiro. Kugona ndi njira ya cyclic, kuzungulira kulikonse kumatenga pafupifupi maola ndi theka. Okaian amati kudzuka kuyenera kukhala komwe kumapeto kwa kuzungulira. Pankhaniyi, munthuyo amakhala wamphamvu kwambiri kuposa amene adadzuka pakati kapena kumayambiriro kwa kuzungulira kwina. Werengani kuwerengera kugona kwako usiku ndikumvetsetsa kuti iyenera kukhala yayitali 1.5. Mwakuchita, iyi ndi theka, atatu, anayi ndi theka, zisanu ndi chimodzi, zisanu ndi ziwiri ndi theka ndi theka ndi theka ndi theka. Ichi ndichifukwa chake, kukwaniritsa Council pafupi loto la ola la maola eyiti, tikuwona kuti mumagona ogona ndi maola asanu ndi limodzi.
Kugona kwathunthu kuyenera kukhala 5 kokwanira, ndiye kuti, maola 7.5 . Ngati munthu akudwala, akukumana ndi zolimbitsa thupi kapena m'maganizo, ndiye kuti mutha kuthana ndi maola 9. Ngati mwakwanitsa, momwe mulibe mwayi wogona motere, ndikofunikira kutenga kanthawi kochepa - kugona pa 2 maora, akatswiri atatu, Zozungulira kuti mubwezeretse kuchepa.
Kuchokera pakuwona njira za mahomoni m'thupi Kugona kwabwino kwambiri ndi maola 22 - 2 koloko m'mawa. Ndi loto munthawi yowala, imachotsa ubongo kupangidwa kwa melatonin, ndiye kuti kuchuluka kwake ndikofunikira kuti adzuke mwamphamvu. Sov ali ndi Melatonin amapangidwa pambuyo pake kuposa Laks. Kuwerengera kusiyana kwanu, Pangani chizolowezi chogwera nthawi zonse.
Posachedwa mawotchi amkati kwambiri azikhala osokonekera, kugona tulo kumawonjezeka. Ndikofunikira kutsatira lamuloli ngakhale kumapeto kwa sabata.
Kusonyeza
Pogona, tonse timagwiritsa ntchito zinthu zathu zabwino. Komabe, akatswiri achiyambireolasiwa amakhulupirira kuti ndizotheka kupanga zizolowezi zatsopano mwachangu, poyamba zoyesayesa zomwe zimatsatana ndikugona pamasamba olondola. Chinthu choyenera chimawerengedwa kumbuyo . Mu mawonekedwe awa, ndizotheka kukwaniritsa nthawi yayitali, ndiye kuti mulingo wa magazi, katundu pamtima ndi wofalikirayo. Koma kukhazikika kotereku ndikosayenera kwa iwo omwe amatola kapena kukumana ndi mavuto opumira, komanso azimayi amtsogolo.Ma pipwo mbali ndiosavuta, pomwe makondo a msana amasungidwa. Koma pamimba, akatswiri samalangiza tulo. Ndi udindo wotere, mawonekedwe achilengedwe a mutu ndi kachilombo ka khothi amasokonezeka, katundu pa vertebrae ndi mafupa amachuluka.
Msamiro
Ngati mukufuna kugona molimbika ndikusangalala m'mawa, tcherani khutu posankha zinthu zoyenera kugona. Lero pali kusankha kwakukulu kwa mapilo a Orthopedic. Koma ngati palibe ndalama, mutha kupanga chisankho komanso gawo la zinthu wamba. Kutalika kwa pilo sikuyenera kukhala wamkulu kapena ochepera kuposa masentimita 10-16. M'lifupifunika kusankha m'lifupi mwake. Zogulitsa siziyenera kukhala zofewa kwambiri kotero mutu umagwera mkati mwake. Koma pilo yolimba kwambiri singakhale yothandiza - imayambitsa minofu ya khosi ndi mapewa.
Pewani zinthu zopangidwa mwaluso posankha mapilo komanso posankha bafuta. Ngati kuli kotentha, muthanso kuwerengera kukondwa.
Nthaka
Ngati mu chipinda chanu chogona "chabwino" chokhala ndi kaboni dayobon dioxide, ubongo m'maloto udzakhala wopanda nzeru. Izi zidzabweretsa maloto owonera, "riboni", kusokonezeka kwa chimphepo. Mapeto ake, simugona mokwanira, ngakhale mutakhala kuti mukusungunuka nthawi yoyenera. Linanena Lingaliro - Muyenera kukwera chipinda musanagone, komanso kupatsa mpweya wabwino usiku.Pangani ma vicles, komwe kulowera kulowera, ndipo kudzutsidwa kumakhala kovuta. Kutentha kwa mpweya sikuyenera kupitirira 21 digiri, ndipo chinyezi cha mpweya chimayenera kusungidwa pa 50-60%. Musaiwale kuyenda musanagone. Pambuyo kuyenda, kugona tulo ndikosavuta.
Madyo
Ngakhale mutatsatira mfundo za zakudya zathanzi kapena popanda kusiya kabati yanu madzulo, gwiritsitsani ulamuliro waukulu - Chakudya chomaliza chikuyenera kupangidwa maola atatu usiku usanapume. Chakumapeto kwa chakudya chimabweretsa kuti usikuwo thupi silipumula, ndipo linakulunga mwakhama kuti 'mumafunkha' mmenemo, kuwononga mphamvu zambiri, kumawononga mphamvu zambiri.
Ngati muli pachakudya, ndiye kuti chiopsezo chilinso pachiwopsezo . Mukangotsala pang'ono kuchuluka kwa ndalama zopatsa mphamvu m'munsi mwa 1,200 kcal, mumayika pachiwopsezo chogona usiku, chifukwa choperewera kwa zinthu zofunika, mwachitsanzo, folic acid, chitsulo chimawonekera. Iwo amene akufuna kudzutsa kuti achimwemwe asabwezedwe ndi khofi ndi tiyi atatha maola 15 a tsiku lapita. Tayin ndi caffeine akhoza kukhala ndi zotsatira zotakatatata mpaka maola 11-12. Ndikwabwino kupereka zokonda zamadzulo zamadzulo, kulimba mtima.
Kugwiritsa ntchito magalasi musanayambe kugona, mosiyana ndi malingaliro ambiri, sikuthandizira kuti kugona msanga. Mowa kukonzanso kumafunikira mphamvu zambiri kuchokera m'thupi, zomwe zimaphwanya mizere ya ma carotid njira. Ichi ndichifukwa chake pambuyo phunziroli titha kudzuka mwadzidzidzi ndipo osagona pambuyo pa magawo otere.
Chikhalidwe chamadzulo
Miyambo yabwino yamadzulo imakwezedwa kugona . Maola angapo asanafike nthawi yonyamuka, yesetsani kuchepetsa kukwera, kuthetsa mawu ofunikira ndi mafilimu, pogwiritsa ntchito piritsi kapena smartphone. M'malo mwake, mutha kuwerenga machaputala angapo a bukuli, mverani nyimbo zosangalatsa, pitani kumacheza ndi ana kapena chiweto.Chotsani magwero onse m'chipinda chogona. . Kutsikiratu masinthidwe, mabatani owala a Alarm, mababu owunika - zonsezi ndibwino kutseka china chake, mwachitsanzo, makatoni, nsalu. Usiku, kuunika koteroko kumapangitsa kusintha kwa sylaton synthesis njira.
Zochita musanagone ndi chizolowezi. Yang'anani motsatira - kutsukidwa, kusinthidwa, kunayang'ana ngati zinthu zakale zidazimitsidwa, ngati chitseko chatsekedwa. Yesetsani kuti musasinthe dongosolo.
Yoyandama
Kamodzi pakama Yesetsani kuyang'ana osakumana ndi zomwe zikubwerazo, koma pa mpweya wanu . Chepetsa kupuma ndi mpweya, pumulani kumayatsa magulu onse a minofu. Osasankha pamutu wa mavuto, musakumbukire zoipa, bwino bwino bwinobwino nkhalango yachilimwe, kuyimba mbalame, nyanja, malingaliro olimba kwambiri a malo okhala mapiri. Yesani kukhalabe ndi vutoli mphindi khumi musanatumizidwe kugona.
Kodi kudzuka molondola?
Kuti mudzuke ndi mtima wopumula komanso wamphamvu, ndikofunikira kuti musamagone pomwepo, komanso kumangiriza kudzuka. Sikuti inu pambuyo pake mudzagona, pang'ono kapena tulo tulo, koma momwe mumatha kukonza mawa. Timapereka njira zingapo zomwe zingathandize kudzuka m'mawa.- "Kulankhulana" ndi wotchi. Akatswiri akukulangizani kuti musiye kudana ndi wotchi. Mutha kuchita izi pogwiritsa ntchito chinsinsi chaching'ono. Ikani ma alarm alamu osati nthawi yozungulira, koma "osagwirizana" - osati 7 AM, ndipo kwa maola 7 mphindi 3, mwachitsanzo. Ikani nyimbo yosangalatsa, sikuyenera 'kukoka' kugona, kodi ma armmerican amapereka bwanji.
- "Nthawi Yoyamikira." Khazikitsani mphindi zisanu pambuyo pa kuyitanitsa alar alarm ndi masewera olimbitsa thupi ndi dzina lomweli. Nenani zabwino, lingalirani chilichonse chabwino kuti pakhale moyo wanu - za mwana, wokondedwa wanu, amayi, zosangalatsa, posakhalitsa tchuthi. Zikomo chifukwa cha zomwe mukudziwa momwe mungayamikire ndi chikondi. Lidzakhala labwino kwambiri "kuphika" kwabwino komanso chifukwa cha tsikulo.
Zothandiza m'mawa
Miyambo yomveka bwino yam'mawa ithandizanso kusangalala.
- Kulipiritsa ndi kusamba. Osachepera mphindi zisanu mumalipira masewera olimbitsa thupi. Ngati simungakhale anzanu ndi masewera, sinthanitsani pang'ono, ndikukweza manja ndi miyendo, kusinthika. Kuthamanga m'mawa kudawonedwa kale, koma akatswiri aposachedwa amakana phindu lake, chifukwa amakakamiza kuti alimbikitse mphamvu zake, chifukwa chidzakhala chotopa kale. Njira zamadzi zizikhala izi. Kutentha kwamadzi kuyenera kukhala kokwanira, osati kuzizira kwambiri, koma osatentha kwambiri kotero kuti mumafunanso kugona.
- Chakudya . Onjezani mapuloteni ndi zakudya zamafuta m'mawa. Kanyumba tchizi, mazira, phala - apa pali chakudya cham'mawa chabwino kwambiri, osati masangweji kapena sing'anga konse kapena muesli.
Chakudya cham'mawa, yesetsani kuti musasokonezedwe ndi nkhani, nthiti pamaneti apankhani, pamayendedwe, mwachitsanzo, pa zovuta kwa tsiku - izi zitha kudikirira.
