Kodi nthawi zonse mumatopa? Njira 9 zobwezeretsera mphamvu m'thupi lanu (Kutopa)

Kodi mumamva kutopa pambuyo pa tsiku lalitali kuntchito? Kodi mumadzuka m'mawa mukumva ngati simukupeza mphamvu? Kodi nthawi zina mumamva ngati ndinu wamkulu kuposa zaka zanu? Izi ndi zomwe anthu ambiri amadandaula nazo akamayandikira zaka zapakati. Koma nkhani yabwino ndi yakuti, pali zinthu zambiri zosavuta zomwe tingachite kuti tiwonjezere mphamvu zathu. Zina mwa zinthuzi zingathandizenso kuwongolera ukalamba. Chifukwa chake, tiyeni tikambirane za momwe mungadzazitsirenso mphamvu zanu mukakhala kuti mulibe.

1. Choyamba fufuzani matenda ena.

Kawirikawiri, kumva kutopa kosalekeza kumeneku, kapena chomwe timachitcha ' Kutopa' , kungakhale chizindikiro cha matenda ena. Mwachitsanzo , kutopa ndi chizindikiro chachikulu cha matenda monga 'Shuga' , 'Matenda a Mtima', 'Nyamakazi', 'Kuchepa kwa Magazi ' , ' Matenda a Chithokomiro' , ndi 'Kupuma Movutikira'.

Mofananamo, mankhwala ena omwe timamwa angayambitsenso kutopa kumeneku. Makamaka mankhwala ena a kuthamanga kwa magazi, mankhwala a ziwengo (Antihistamines), ndi mankhwala ochotsa madzi m'thupi (Diuretics) angayambitse kutopa. Ngati mwayamba kumva kutopa motere mutayamba kumwa mankhwala atsopano, dziwitsani dokotala wanu za vutoli.

2. Ngakhale mutakhala kuti mukumva ulesi pochita masewera olimbitsa thupi, chitani masewera olimbitsa thupi!

Chinthu chomaliza chomwe mukufuna kuchita mukatopa ndi kuchita masewera olimbitsa thupi. N'zoona. Mwina mukuganiza kuti, "Ndingachite bwanji masewera olimbitsa thupi ndikatopa kwambiri?" Koma kafukufuku wambiri wasonyeza kuti kuchita masewera olimbitsa thupi, kutanthauza kuchita masewera olimbitsa thupi, kumawonjezera mphamvu m'thupi lathu.

Tikamachita masewera olimbitsa thupi, mtima wathu, mapapo, ndi minofu zimagwira ntchito bwino kwambiri. Mwachidule, zili ngati kuwonjezera mafuta m'galimoto.Mukatero mudzakhala ndi mphamvu zambiri zochitira ntchito iliyonse ya tsikulo. Komanso, kudzidalira kwa anthu ochita masewera olimbitsa thupi kudzawonjezeka.

3. Yoga ndiye yankho labwino kwambiri

Maseŵera aliwonse olimbitsa thupi ndi abwino, koma yoga ndi yothandiza kwambiri pakuwonjezera mphamvu. Mu kafukufuku wina wa ku Britain, anthu omwe adatenga kalasi ya yoga kamodzi pa sabata adanena kuti maganizo awo anali omveka bwino, amphamvu, komanso odzidalira patatha milungu isanu ndi umodzi.

Sizichedwa kuyamba yoga. Ofufuza adapeza kuti anthu azaka zapakati pa 65 ndi 85 akamachita yoga kwa miyezi isanu ndi umodzi, kukhutitsidwa kwawo ndi moyo wawo wonse komanso mphamvu zawo zonse zimawonjezeka.

4. Kodi mukumwa madzi okwanira?

Kusowa madzi m'thupi ndi chimodzi mwa zinthu zomwe zimachotsa mphamvu zambiri. Kusowa madzi m'thupi kungathandizenso kuchepetsa mphamvu zanu zochitira masewera olimbitsa thupi. Kafukufuku akusonyeza kuti othamanga omwe alibe madzi m'thupi amavutika kwambiri kumaliza masewera olimbitsa thupi okweza zolemera. Ndiye tangoganizirani momwe munthu amene amachita ntchito zosavuta zapakhomo angamve atatopa akakhala kuti alibe madzi m'thupi.

Si zokhazo, kutaya madzi m'thupi kumachepetsanso chidwi chathu ndi kusamala.

Kodi mumadziwa bwanji ngati mukumwa madzi okwanira?

Pali njira yosavuta yochitira izi. Yang'anani mtundu wa mkodzo wanu. Ngati uli wachikasu pang'ono mpaka udzu, chimenecho ndi chizindikiro chabwino. Koma ngati uli wakuda, ndi chizindikiro chakuti muyenera kumwa madzi ambiri.

5. Kugona mokwanira n'kofunika kwambiri.

Kusagona mokwanira ndi chifukwa chachikulu cha kutopa masana. Kumawonjezeranso chiopsezo cha ngozi. Yankho lake ndi losavuta: kugona msanga kuti mugone mokwanira usiku wonse.

Kafukufuku wasonyeza kuti anthu amene amagona bwino usiku amamva kuti ali ndi mphamvu zambiri komanso satopa kwambiri masana. Kugona bwino usiku si njira yothetsera kutopa kokha, komanso kuli ndi ubwino wofunika pa thanzi. Anthu okalamba zaka 100 akuti amagona bwino kuposa munthu wamba.

Ngati mwadzidzidzi simugona bwino usiku, gonani pang'ono masana. Ngakhale kugona pang'ono kwa mphindi 10 ndikokwanira kubwezeretsa mphamvu zanu. Koma musagone kwa mphindi zoposa 30, chifukwa izi zingasokoneze luso lanu logona usiku womwewo. Akuti kumwa khofi mutagona pang'ono kungakupatseni mphamvu zabwino kwambiri.

6. Ubwino wa mafuta a nsomba (Omega-3)

Mafuta a Omega-3 acids, omwe ndi abwino kwambiri pamtima, amathandizanso kukulitsa tcheru cha thupi lathu. Malinga ndi kafukufuku wochitidwa ku Italy, anthu omwe adamwa makapisozi a mafuta a nsomba kwa masiku 21 anali ndi nthawi yowonjezereka yochitapo kanthu m'maganizo. Ananenanso kuti ankamva mphamvu zambiri kuposa kale.

7. Gwirani ntchito motsatira wotchi yanu

Anthu ena amamva mphamvu kwambiri m'mawa. Timawatcha kuti “ma lark am'mawa.” Palinso ena omwe amamva mphamvu mpaka masana mpaka usiku. Timawatcha “ma owl ausiku.”

Machitidwe a mphamvu a tsiku ndi tsiku m'matupi athu amatsimikiziridwa ndi kapangidwe ka ubongo wathu ndi majini athu. Timatcha machitidwe a circadian. Chifukwa chake kusintha machitidwe awa n'kovuta pang'ono. Chifukwa chake, m'malo moyesa kusintha, ndi bwino kuzindikira kayendedwe kachilengedwe ka thupi lanu ndikukonza ntchito yanu moyenera. Gwiritsani ntchito ntchito zovuta, ntchito zomwe zimafuna chisamaliro chowonjezereka, pamene mphamvu yanu ili pachimake.

8. Kuchepetsa thupi kwambiri kumakupatsani mphamvu zambiri.

Kuchepetsa thupi kwambiri kungakupatseni mphamvu zambiri. Ngakhale kuchepetsa mafuta pang'ono m'thupi kungakuthandizeni kukhala ndi maganizo abwino, mphamvu, komanso moyo wabwino. Mukalemera, mumamva kutopa kwambiri. Mukachepetsa thupi, mumamva kupepuka ndipo mphamvu zanu zimawonjezeka.

Kuti muchepetse thupi, njira yabwino ndiyo kuwongolera kuchuluka kwa zakudya zomwe mumadya, kudya zakudya zopatsa thanzi, komanso kuchita masewera olimbitsa thupi.

9. Wonjezerani kuchuluka kwa nthawi zomwe mumadya patsiku ndikuchepetsa kuchuluka kwake.

Anthu ena angapindule ndi kudya zakudya zazing'ono zingapo tsiku lonse. Kudya zakudya zazing'ono zisanu kapena zisanu ndi chimodzi patsiku m'malo mwa chakudya chachikulu chimodzi kungathandize kuti shuga m'magazi mwanu akhalebe bwino.

Mukadya motere, sankhani zakudya zomwe zili ndi tirigu wathunthu ndi zakudya zina zovuta kugayidwa . Zakudyazi zimatenga nthawi yayitali kuti zigayidwe kuposa chakudya choyengedwa bwino (monga buledi ndi pasitala), zomwe zimathandiza kupewa kukwera mwadzidzidzi kwa shuga m'magazi.

Koma kumbukirani, mukamawonjezera kuchuluka kwa chakudya chomwe mumadya mwanjira imeneyi, muyenera kusamala ndi kuchuluka kwa chakudya chomwe mumadya nthawi imodzi. Kupanda kutero, mungawonjezere kunenepa.