Niba umuntu akangutse mu gitondo, yoroha kuri byose, akorohereza ibintu icyo ari cyo cyose mu nzira, imikorere yacyo no kwiyongera kwonyine, ubuzima butera imbere. Icyo ukeneye, kugirango irangwe ari imbaraga, tuzasuzuma ku buryo burambuye muriki kiganiro.
Nigute ushobora gusinzira neza?
Abakurambere bacu bari bafite ikibazo nkiki, ariko umuvuduko wubuzima bwa none ni mwinshi, bityo ikibazo cyibitotsi byiza biratyaye. Mugitondo, ntibishoboka kubyuka mugitondo, nubwo muri rusange bayobora ubuzima bwiza, gerageza gukomera muburyo runaka. Impamvu ni nyinshi - urwego rwo hejuru rwurusaku rwamabara no kumurika mumijyi, guhangayikishwa no ku manywa, umunezero nuburambe numuntu guhura nabyo mbere yo kugwa, amakuru menshi aratemba.
Kubura ibitotsi byuzuye bifite imitungo yo kwegeranya, kandi ibisubizo bizashyirwa mubihe, ariko burigihe. Umuntu aragenda atera imbere buhoro buhoro yibanda kubitekerezo, yatatanye bigaragara, ibibazo byubuzima bitangira. Kandi kubera Igomba kumenya neza amategeko azafasha gutanga ibitotsi byoroshye no mubihe bya none.
Menya icyuho cyiza
Ibyifuzo by'abaganga ugereranije no gusinzira amasaha umunani birateganijwe. Buriwese agomba kugira icyuho cyuzuye. Gusinzira nuburyo bwa gaclic, buri cyiciro kimara amasaha umwe nigice. Abagore bavuga ko kubyuka bigomba kugira neza kuzenguruka. Muri iki gihe, umuntu azakomera kuruta uwabyutse hagati cyangwa intangiriro yikindi cyiciro. Kubara Ijoro ryawe Ijoro ryo gusobanukirwa ko rwose bigomba kuba byinshi bya 1.5. Mubikorwa, iki ni kimwe cya kabiri, bitatu, bine nigice, amasaha atandatu nigice nibindi. Niyo mpamvu, gusohoza Inama Njyanama kubyerekeye Inzozi zamasaha umunani, twumva ko wasinziriye nabi kuruta nyuma yamasaha atandatu yo gusinzira.
Gusinzira byuzuye bigomba kuba inzinguzingo 5 zuzuye, ni ukuvuga amasaha 7.5 . Niba umuntu arwaye, uhura numubiri cyangwa ubwenge, noneho urashobora kwoge kuryama kugeza kumasaha 9. Niba ufite ibihe byateje imbere, aho nta buryo bwo gusinzira by'agateganyo, birakenewe by'agateganyo gufata izindi njangwe inzinguzingo yo kugarura kubura.
Duhereye kubitekerezo bya hormonal mumubiri Intera nziza yo gusinzira ni amasaha 22 - 2 mugitondo. N'inzozi mu gihe cyiza, ubwonko bukangura umusaruro wa Melatonine, aribyo kwegeranya ni ngombwa kugirango tubyuke imbaraga. Sov yabyaye Melatonin nyuma arenze inzitizi. Kubara icyuho cyawe, Kora ingeso yo kugwa buri gihe icyarimwe.
Vuba cyane, amasaha y'ibinyabuzima imbere azasuzugurwa, ubuziranenge bwo gusinzira buziyongera cyane. Ni ngombwa kubahiriza iri tegeko ndetse muri wikendi.
Pose
Yo gusinzira, twese dukoresha imyifatire yacu yoroshye. Ariko, inzobere za Somologi zizeye ko bishoboka gukora vuba ingeso nshya, ubanza imbaraga ziherekeza zo gusinzira mubyaye. Ikintu cyiza gifatwa nkinyuma . Muri iki gihe, birashoboka kugera ku rwego rwo hejuru rw'imitsi, icyiciro ni ugukwirakwiza amaraso, umutwaro uri ku mutima ukwirakwizwa rimwe. Ariko igihagararo nkiki ntifurizwa abatesha agaciro cyangwa guhura nibibazo byubuhumekeshwa, hamwe na ba nyina.Ifoto kuruhande nayo nayororono, hamwe nayo yongerera umugongo. Ariko ku gifu, abahanga ntibagira inama. Hamwe numwanya nkuyu, umwanya usanzwe wumutwe na sisitemu y'inkondo y'umura birahungabanijwe, umutwaro kuri vertebrae hamwe ningingo ziriyongera.
Umusego
Niba ushaka gusinzira cyane no kwishima mugitondo, witondere guhitamo ibikoresho byiza byo gusinzira. Uyu munsi harashobora guhitamo cyane umusego wamagufwa. Ariko niba nta mafranga, urashobora guhitamo no mu gice cyibicuruzwa bisanzwe. Uburebure bw'umusego ntibwigomba kuba buruta cyangwa munsi ya santimetero 10-14. Ubugari bukeneye guhitamo ubugari bw'igitugu. Ibicuruzwa ntibigomba kuba byoroshye kuburyo umutwe ugwamo. Ariko umusego utoroshye ntuzaba ingirakamaro - bizatera imitsi ikabije yijosi n'ibitugu.
Irinde ibikoresho bya synthetike haba muguhitamo umusego no guhitamo imyenda yo kuryama. Niba bishyushye gusinzira, urashobora no no kubara kubishima.
Ikirere
Niba mubyumba byawe "byiza" bifite ibintu byinshi bya dioxyde de carbon, ubwonko bwinzozi buzagira ikibazo cya ogisijeni. Ibi bizaganisha ku nzozi mbi, "Ribbon" Inzozi, Indwara ya Cyclical. Mugusoza, ntuzasinzira bihagije, nubwo wafata neza mugihe gikwiye. Ibisohoka - Ugomba gusura icyumba mbere yo kuryama, kimwe no gutanga umwuka mwiza nijoro.Kora microclimate, aho hazabaho urumuri, kandi gukanguka ni imbaraga. Ubushyuhe bwo mu kirere butagomba kurenga dogere 21, kandi ikirere kigomba kubungabungwa kuri 50-60%. Ntiwibagirwe kugenda mbere yo kuryama. Nyuma yo kugenda, gusinzira buri gihe byoroshye.
Imirire
Utitaye ku kuba ukomeje amahame y'imirire myiza cyangwa kubusa kureka igikombe cyawe nimugoroba, komeza ku butegetsi rusange - Ifunguro ryanyuma rigomba gukorwa amasaha 3 mbere yuko ijoro riruhuka. Amafunguro yatinze aganisha ku kuba nijoro umubiri nturuhuka, kandi ushishikaye ko "watontomye" muri yo, umara imbaraga nyinshi.
Niba uri ku ndyo, noneho ibyago nabyo biri mu kaga . Mugihe cya kalori kikimara kugabanuka munsi ya 1,200 KCAL, uhura nihungabana ryijoro, kuva kubura ibintu byingenzi, urugero, icyuma cya folike, icyuma kigaragara. Abifuza gukangura bishimye bagomba gukuraho ibyatsi nicyayi nyuma yamasaha 15 yumunsi wabanjirije. Tanin na Cafeyine barashobora kugira ingaruka mugihe cyisaha 11-12. Nibyiza gutanga ibyifuzo nimugoroba, ibyatsi bibi.
Gukoresha ibirahuri mbere yo kuryama, binyuranye nibitekerezo rusange, ntibitanga umusanzu mugusinzira byihuse. Kuvunika inzoga bisaba gukoresha ingufu mu mubiri, nanone birenga ku magare ya Carotid inzira. Niyo mpamvu nyuma yisomo dushobora kubyuka gitunguranye mwijoro kandi birasinzira nyuma yibi bice nkibi.
Umuhango nimugoroba
Imihango myiza ya nimugoroba itezwa imbere gusinzira . Amasaha abiri mbere yigihe cyo kugenda kuryama, gerageza kugabanya ubukana bwo gucana, kura ijambo ryibanze na firime, ukoresheje tablet cyangwa terefone. Ahubwo, urashobora gusoma ibice bibiri byigitabo, umva umuziki ushimishije, usohoke nimugoroba hamwe nabana cyangwa itungo.Kuraho amasoko yose yoroheje mubyumba. . Kugaragaza amasaha, yatumye isaha ya LEMurperation, yerekana ibintu byoroheje - Ibi byose nibyiza gufunga ikintu, urugero, ikamba, igitambaro. Mwijoro, urumuri nkurwo ruhindura ibintu bibi kuri synthesis ya melatonin.
Ibikorwa mbere yo kuryama bifite akamenyero. Itegereze urukurikirane - gukaraba, birahinduka, bigenzurwa niba ibikoresho byo murugo byazimye, yaba umuryango ufunze. Gerageza kudahindura gahunda isanzwe.
Kureremba
Rimwe mu buriri Gerageza kwibanda kubintu byumunsi cyangwa ubwoba bwo kuza, ariko muburyo bwawe . Guhumeka bituma guhumeka no guhumeka, humura ukurikije amatsinda yose yimitsi. Ntugahitemo umutware wibibazo, ntukibuke ibibi, utekereze neza ishyamba rishimishije, baririmba inyoni, inyanja, igitekerezo gitangaje cyimisozi. Gerageza gukomeza iyi leta byibura iminota icumi mbere yo gutsimbarara.
Nigute ushobora kubyuka neza?
Kukangura impungenge kandi ifite imbaraga, ni ngombwa kutarya neza gusa, ahubwo ko ari no kubaka gukanguka. Ntabwo ari uko nyuma yaje kuryama, gusinzira gato cyangwa byinshi, ariko muburyo ucunga gutegura igitero cya mugitondo. Dutanga intambwe nke zizafasha kubyuka mugitondo.- "Itumanaho" hamwe n'isaha yo gutabaza. Inzobere zigira inama yo guhagarika kwanga isaha isaha. Urashobora kubikora ukoresheje ibanga rito. Shyira isaha yo gutabaza ntabwo ari mugihe cyazengurutse, ariko kuri "kitari" - ntabwo saa moya za mugitondo, kandi amasaha 7 iminota 3, kurugero. Shira Indirimbo nziza, ntigomba "gukuramo" kuva kuryama, mpura cyane mvuza induru.
- "Igihe cyo Gushimira." Kwiyegurira iminota itanu nyuma yo guhamagarwa kumuti wimyitozo yingirakamaro hamwe nizina rimwe. Bwira, tekereza kuri byose nibyiza ko mu buzima bwawe hari mu buzima bwawe - ku mwana wawe, uwo ukunda, mama, ibyo akunda, bidatinze. Urakoze kubyo uzi kwishimira no gukunda. Bizaba "guteka" kugirango bibe byiza kandi bigutera imbaraga kumunsi.
Ingeso za mugitondo
Umuhango usobanutse wibikorwa bya mugitondo bizafasha kwishima.
- Kwishyuza no kwiyuhagira. Nibura iminota itanu wiga imyitozo ngororamubiri. Niba utaba inshuti na siporo, gabanya icyuma byoroshye, uzamura amaboko n'amaguru, umutwe. Gukora mugitondo byagaragaye mbere, ariko vuba aha impuguke ziha agaciro, kuko ahita akomeza imbaraga ze, kubwibyo uzarushye mbere. Inzira y'amazi izahinduka ibikorwa bikurikira. Ubushyuhe bw'amazi bugomba kuba bwiza, ntabwo bukonje cyane, ariko ntabwo bushyushye cyane kuburyo ushaka kongera kuryama.
- Ifunguro rya mu gitondo . Ongeramo poroteyine na karubone mu mirire ya mugitondo. Foromaje, amagi, poroji - Dore ifunguro ryiza rya mugitondo, kandi ntabwo ari sandwiches ya yose cyangwa muesli.
Kugenzi cyo gufata mugitondo, gerageza ntukarangwe urebe amakuru, imbaga ku mbuga nkoranyambaga, ku kazi, ku kibazo cy'umunsi - ibi byose birashobora gutegereza.
