Kodi mumasinthasintha mukagona usiku osagona? Kapena mumadzuka pakapita kanthawi? Vuto lalikulu kwa anthu ambiri ndi ili. Lero, tiyeni tikambirane za njira zina zochiritsira zomwe zingathandize ndi mavuto ogona awa, kuwonjezera pa mankhwala omwe dokotala wa ku Western amapereka.
Kodi njira zina zochiritsira izi ndi ziti?
Mwachidule, timatcha njira zina "zochiritsira" kapena "zowonjezera" zomwe sizigwiritsidwa ntchito kawirikawiri m'mankhwala akumadzulo. Izi zikuphatikizapo kusintha zakudya, kuchita masewera olimbitsa thupi, kuphunzitsa maganizo, ndi kusintha kwa moyo. Zitsanzo ndi monga acupuncture, yoga, kusinkhasinkha, kutikita minofu, ndi mankhwala azitsamba.
Mawu oti "zowonjezera" amatanthauza kuti mankhwala awa amagwiritsidwa ntchito limodzi ndi mankhwala omwe dokotala wanu wakupatsani. Komabe, pankhani ya "njira ina" amatanthauza kuti anthu ena amagwiritsa ntchito mankhwalawa m'malo mwa mankhwala olembedwa ndi dokotala. Koma kumbukirani, ndikofunikira kufunsa dokotala wanu musanachite chilichonse.
Zakudya zowonjezera zomwe zimathandiza kugona
Anthu ena amagwiritsa ntchito mankhwala owonjezera a zitsamba ndi mahomoni pochiza kusowa tulo. Tiyeni tiwone zomwe zili.
Mankhwala a Zitsamba
Ngakhale izi ndi zachilengedwe, zotsatira zake zimatha kusiyana pakati pa munthu ndi munthu, ndipo kafukufuku wambiri akuchitikabe.
| Dzina la therere | Kufotokozera ndi kugwiritsa ntchito |
|---|---|
| Valerian | Muzu wake umagwiritsidwa ntchito. Kafukufuku wina akusonyeza kuti ungakuthandizeni kugona mosavuta komanso kukhala ndi nthawi yayitali yogona. Komabe, chitetezo chake komanso momwe zimagwirira ntchito ziyenera kufufuzidwa bwino. |
| Chamomile ndi Passionflower | Izi zimaonedwa kuti ndi zinthu zothandiza kugona pang'ono. Zingathandize pamavuto ogona kwakanthawi kochepa. Komabe, chitetezo chake pakugwiritsa ntchito kwa nthawi yayitali sichinatsimikizidwebe ndi dokotala. |
| Zitsamba zina | Mankhwala a hops, ginseng, ndi mandimu amanenedwanso kuti ndi abwino pogona. M'maiko ngati Germany, boma lavomereza zitsamba monga valerian ndi hops pochiza mavuto ogona. Komabe, kafukufuku wa sayansi sanachitikebe. |
Chofunika kwambiri n'chakuti, mankhwala owonjezera azitsamba amenewa amatha kuyanjana ndi mankhwala ena omwe mukumwa. Choncho, musamwe chilichonse chonga ichi popanda kulankhula ndi dokotala wanu.
Kodi Melatonin ndi chiyani?
Melatonin ndi mahomoni opangidwa mwachibadwa ndi pineal gland muubongo wathu. Mwachidule, melatonin imayang'anira kayendedwe ka thupi lathu, komwe kumayang'anira kugona kwathu ndi kudzuka kwathu.
Kafukufuku wasonyeza kuti mankhwala owonjezera a melatonin angathandize pa mavuto ogona, makamaka omwe amayamba chifukwa cha kuchedwa kwa jet. Ngakhale kuti zotsatira zake zimanenedwa kuti ndizochepa, kafukufuku akufunikabe pa zotsatira za kugwiritsa ntchito nthawi yayitali.
Kodi acupuncture imathandiza kugona?
Acupuncture ndi mtundu wa mankhwala achi China omwe amaphatikizapo kuyika singano zazing'ono kwambiri m'malo enaake pathupi. Nthawi zina izi zimaphatikizidwa ndi mphamvu zamagetsi pang'ono kapena kutentha kuchokera ku zitsamba zoyaka. Amakhulupirira kuti izi zingakhudze ntchito za thupi.
Kafukufuku wochepa wasonyeza zotsatira zabwino pakugwira ntchito kwa acupuncture pochiza kusowa tulo, koma kafukufuku wowonjezereka akufunika.
Kupumula ndi Kusinkhasinkha
Tangoganizirani, mungagone bwanji ngati mutu wanu umakhala ukuthamanga ndi malingaliro nthawi zonse ndipo minofu yanu ikumva yolimba mukagona? Ndicho chimene njira izi zingakuthandizeni.
Njira monga kupumula minofu pang'onopang'ono komanso kusinkhasinkha zawonetsedwa kuti ndi zothandiza kwambiri pochiza kusowa tulo. Njirazi zitha kuphunziridwa ndi aliyense. Komabe, zimatenga milungu ingapo kuti muzizidziwe bwino ndikukuthandizani kugona mokwanira.
Kafukufuku wapezanso kuti kusinkhasinkha kumawonjezera kupanga kwa melatonin m'thupi, komwe kumathandiza kugona.
Kodi kuchita masewera olimbitsa thupi kumathandiza kuti munthu agone bwino?
Inde, ndithudi! Kuchita masewera olimbitsa thupi nthawi zonse kumathandiza kuti munthu agone bwino. Izi zimathandiza makamaka achinyamata komanso okalamba.
Kafukufuku waposachedwapa wasonyeza kuti ngakhale masewera olimbitsa thupi ofatsa monga Tai Chi angathandize okalamba kugona bwino. Tibetan yoga yapezekanso kuti imathandiza ndi mavuto ogona mwa odwala khansa.
Koma chofunika kwambiri kukumbukira ndi ichi: Muyenera kumaliza kuchita masewera olimbitsa thupi maola osachepera atatu kapena anayi musanagone. Ngati muchita masewera olimbitsa thupi kwambiri komanso pafupi ndi nthawi yogona, zingasokoneze tulo tanu.
Samalani mukamagwiritsa ntchito njira zina zochiritsira!
Musaganize kuti mankhwala awa ndi 'achilengedwe' chifukwa chakuti ndi otetezeka. Mankhwala azitsamba, makamaka, amatha kuyanjana ndi mankhwala ena omwe mukumwa. Choncho ganizirani mosamala za zinthu izi musanayambe zinthuzi.
- Nthawi zonse lankhulani ndi dokotala wanu. Uzani dokotala wanu musanayambe chithandizo china chilichonse chonga ichi. Komanso, muuzeni njira zina zomwe mukugwiritsa ntchito panopa.
- Dziwani zotsatirapo zake. Ngati mukumva nseru, kusanza, kugunda kwa mtima mofulumira, kutsegula m'mimba, kapena kutupa pakhungu, siyani kumwa mankhwala azitsamba ndipo dziwitsani dokotala nthawi yomweyo.
- Musanyengedwe ndi malonda. Musamangokhulupirira chilichonse chomwe mumamva mu malonda okhudza mankhwala azitsamba. Nthawi zonse muziyang'ana magwero a chidziwitso omwe ali ndi maziko asayansi.
- Samalani posankha zinthu. Sankhani zinthu zokhala ndi mbiri yabwino komanso zodalirika zokha. Komanso, onetsetsani kuti chizindikirocho chikufotokoza momveka bwino dzina la chomera (kuphatikizapo dzina lake lasayansi), dzina ndi adilesi ya wopanga, nambala ya batch, tsiku lotha ntchito, mlingo, ndi zotsatirapo zilizonse zomwe zingachitike.
Uthenga Wopita Nawo Kunyumba
- Nthawi zonse lankhulani ndi dokotala musanayese njira ina iliyonse yothandizira mavuto ogona.
- Kungoti chinthu "ndi chachilengedwe" sizikutanthauza kuti ndi "chotetezeka" 100%. Zingakhalenso ndi zotsatirapo zoyipa komanso kuyanjana ndi mankhwala ena.
- Mankhwala owonjezera a zitsamba amatha kusokonezana ndi mankhwala ena omwe mukumwa, choncho onetsetsani kuti mwauza dokotala wanu zonse zomwe mukumwa.
- Kusinkhasinkha, njira zopumulira, komanso kuchita masewera olimbitsa thupi nthawi zonse ndi njira ziwiri zotetezeka komanso zothandiza kwambiri zowongolera kugona bwino.
- Mukamagula zinthu zochokera ku zitsamba, werengani mosamala chizindikirocho ndipo gulani kuchokera ku gwero lodalirika lokha.
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