Kodi mumamva kutopa kwambiri mukafika kunyumba kuchokera kuntchito? Kodi mumadzuka mukumva ngati simunapumule konse? Nthawi zina, kodi mumamva ngati ndinu wamkulu kuposa zaka zanu zenizeni? Zoona zake n'zakuti, ichi ndi kudandaula kofala kwambiri pamene tikufika zaka zapakati. Komabe, nkhani yabwino ndi yakuti pali zinthu zambiri zosavuta zomwe mungachite kuti muwonjezere mphamvu zanu. Zina mwa njirazi zimathandizanso kusamalira ukalamba. Chifukwa chake, tiyeni tikambirane za momwe mungadzazitsirenso mphamvu yanu ikamveka ngati ikuyenda yopanda kanthu.
1. Pewani matenda omwe amayambitsa
Kawirikawiri, kutopa kosalekeza kumeneku—komwe timakutcha ' Kutopa' —kungakhale chizindikiro cha matenda enaake. Mwachitsanzo, matenda monga Matenda a Shuga , Matenda a Mtima , Nyamakazi , Kuchepa kwa Magazi , Matenda a Chithokomiro , ndi Kulephera Kugona Nthawi zambiri kutopa ndi chizindikiro chachikulu.
Choncho, ngati mukumva kutopa kwambiri poyerekeza ndi momwe mumakhalira kale, musanyalanyaze zimenezo. Onetsetsani kuti mwakonza nthawi yokumana ndi dokotala wanu kuti mukambirane za zizindikirozi.
Kuphatikiza apo, mankhwala ena angayambitse kutopa. Makamaka, mankhwala ena ochepetsa kuthamanga kwa magazi, ma antihistamines, ndi okodzetsa amatha kukupangitsani kumva ngati mwatopa. Ngati mwayamba kumwa mankhwala atsopano ndipo mwaona kutopa kumeneku patangopita nthawi yochepa, onetsetsani kuti mwadziwitsa dokotala wanu.
2. Ngakhale mutatopa kwambiri, chita masewera olimbitsa thupi!
Mukatopa, chinthu chomaliza chomwe mukufuna kuchita ndi kuchita masewera olimbitsa thupi. Zimenezi n'zomveka. Mungadzifunse kuti, "Ndingachite bwanji masewera olimbitsa thupi nditatopa kwambiri?" Komabe, kafukufuku wambiri wasonyeza kuti kuchita masewera olimbitsa thupi kumawonjezera mphamvu m'thupi lanu.
Mukachita masewera olimbitsa thupi, mtima wanu, mapapo, ndi minofu yanu zimagwira ntchito bwino kwambiri. Mwachidule, zili ngati kukonza mafuta a galimoto. Izi zimakupatsani mphamvu zambiri komanso mphamvu kuti mugwire ntchito za tsiku lanu. Komanso, anthu ochita masewera olimbitsa thupi nthawi zambiri amanena kuti amadzidalira kwambiri.
3. Yoga ndi yankho labwino kwambiri
Ngakhale kuti kuchita masewera olimbitsa thupi kulikonse n’kothandiza, yoga ndi yothandiza kwambiri powonjezera mphamvu. Kafukufuku wina wa ku Britain adapeza kuti anthu omwe amapita ku kalasi ya yoga kamodzi pa sabata adanena kuti maganizo awo anali omveka bwino, amphamvu, komanso odzidalira patatha milungu isanu ndi umodzi yokha.
Sizichedwa kuyamba yoga. Ofufuza adapeza kuti anthu azaka zapakati pa 65 ndi 85 akamachita yoga kwa miyezi isanu ndi umodzi, amakhala ndi moyo wokhutira komanso mphamvu zambiri.
4. Kodi mukumwa madzi okwanira?
Kusowa madzi m'thupi ndi mdani wamkulu amene amakuchotserani mphamvu. Mukasowa madzi m'thupi, luso lanu lochita ntchito zolimbitsa thupi limachepa. Kafukufuku akusonyeza kuti othamanga omwe alibe madzi m'thupi amavutika kumaliza masewera olimbitsa thupi olimbitsa thupi. Tangoganizirani kutopa komwe munthu amene akuchita ntchito zapakhomo za tsiku ndi tsiku angamve chifukwa cha kutaya madzi m'thupi.
Si zokhazo, komanso kutaya madzi m'thupi kumawononganso chidwi chanu ndi kusamala kwanu.
Kodi mumadziwa bwanji ngati mukumwa madzi okwanira?
Pali njira yosavuta yowunikira. Yang'anani mtundu wa mkodzo wanu.Ngati mkodzo wanu uli wachikasu wotumbululuka ngati udzu, chimenecho ndi chizindikiro chabwino. Ngati uli wakuda kuposa pamenepo, ndi chizindikiro chakuti muyenera kumwa madzi ambiri.
| Chifukwa Chofala cha Kutopa | Zimene Mungachite |
|---|---|
| Matenda oyamba (monga matenda a shuga, kuchepa kwa magazi m'thupi) | Funsani upangiri wa dokotala nthawi yomweyo. |
| Kusachita masewera olimbitsa thupi | Yambani ndi kuyenda kapena kuchita yoga kwa mphindi zosachepera 30 tsiku lililonse. |
| Kusowa madzi m'thupi | Imwani magalasi 8-10 a madzi tsiku lonse. Yang'anirani mtundu wa mkodzo wanu. |
| Kusagona mokwanira | Gonani msanga kuti muwonetsetse kuti mukugona maola 7-8 usiku uliwonse. |
5. Kugona mokwanira n'kofunika kwambiri
Kusowa tulo ndi chifukwa chachikulu chomwe chimayambitsa kutopa masana ndipo kumawonjezera chiopsezo cha ngozi. Yankho lake ndi losavuta: Gonani msanga kuti muwonetsetse kuti mwagona mokwanira usiku wonse.
Kafukufuku akutsimikizira kuti anthu amene amagona bwino amamva kuti ali ndi mphamvu zambiri komanso satopa kwambiri masana. Kugona bwino sikuti ndi njira yothetsera kutopa kokha; kumapereka ubwino waukulu pa thanzi. Palinso malipoti akuti anthu okalamba nthawi zambiri amagona bwino kuposa anthu wamba.
Ngati zikukuvutani kugona usiku, yesani kugona pang'ono masana. Ngakhale kugona pang'ono kwa mphindi 10 ndikokwanira kukuthandizani kubwezeretsa mphamvu zanu. Komabe, pewani kugona pang'ono kwa mphindi zoposa 30, chifukwa izi zingasokoneze luso lanu logona usiku womwewo. Kumwa khofi mukangogona pang'ono kumanenedwanso kuti kumawonjezera mphamvu.
6. Kuwonjezeka kwa Omega-3
Mafuta a Omega-3, omwe ndi othandiza kwambiri pamtima, amathandizanso kuti mukhale maso. Malinga ndi kafukufuku wa ku Italy, anthu omwe adamwa makapisozi a mafuta a nsomba kwa masiku 21 adawonetsa kuthamanga kwa maganizo awo mwachangu ndipo adanenanso kuti akumva mphamvu zambiri kuposa kale.
7. Gwirani ntchito motsatira wotchi yanu
Anthu ena amamva mphamvu zambiri m'mawa kwambiri; timawatcha "ma lark am'mawa." Ena amapeza mphamvu zawo zikukwera pamene usana ukusintha kukhala usiku; timawatcha "ma kadzidzi ausiku."
Mphamvu zathu za tsiku ndi tsiku zimatengera kapangidwe ka ubongo wathu ndi majini. Izi zimadziwika kuti Circadian Rhythms. Popeza n'zovuta kusintha machitidwe awa, ndi bwino kuzindikira kayimbidwe kanu kachilengedwe ndikukonzekera ntchito zanu moyenera. Konzani ntchito zanu zovuta kwambiri kapena zomwe zimafuna kuyang'ana kwambiri nthawi yanu yamphamvu kwambiri.
8. Kuchepetsa thupi kwambiri kumabweretsa mphamvu zambiri
Kuchepetsa thupi kwambiri kungakupatseni mphamvu zambiri. Ngakhale kuchepetsa mafuta pang'ono m'thupi kumakuthandizani kukhala ndi maganizo abwino, mphamvu, komanso moyo wabwino. Pamene thupi lanu likuwonjezeka, kutopa kwanu kumawonjezekanso. Pamene mukuchepetsa thupi, mudzamva kuti ndinu opepuka komanso amphamvu.
Njira yabwino kwambiri yochepetsera thupi ndiyo kulamulira kuchuluka kwa zakudya zomwe mumadya, kudya zakudya zopatsa thanzi, komanso kuchita masewera olimbitsa thupi.
9. Idyani zakudya zochepa, kawirikawiri
Anthu ena amapindula akamadya zakudya zazing'ono kangapo patsiku m'malo modya zakudya zazikulu pang'ono. Kudya zakudya zazing'ono kasanu kapena kasanu ndi kamodzi patsiku kumathandiza kuti shuga m'magazi mwanu akhalebe bwino.
Mukadya motere, sankhani zakudya zokhala ndi tirigu wathunthu ndi zakudya zina zovuta kugayidwa. Chifukwa izi zimatenga nthawi yayitali kugaya kuposa chakudya choyengedwa bwino (monga buledi woyera kapena pasitala), zimaletsa kukwera mwadzidzidzi ndi kugwa kwa shuga m'magazi.
Kumbukirani, mukawonjezera kuchuluka kwa chakudya chomwe mumadya, yang'anirani kuchuluka kwa chakudya chomwe mumadya, apo ayi munganenepe mwangozi.
Uthenga Wopita Nawo Kunyumba
- Kutopa nthawi zonse kungakhale chizindikiro cha matenda enaake. Nthawi zonse funsani dokotala wanu kaye kuti athetse mavuto azaumoyo.
- Kusintha moyo wanu mosavuta, monga kuchita masewera olimbitsa thupi, kugona bwino, komanso kukhala ndi madzi okwanira, kungapangitse kusiyana kwakukulu pa kuchuluka kwa mphamvu zanu.
- Mvetserani thupi lanu. Idyani zakudya zopatsa thanzi, samalirani kulemera kwanu, ndipo konzani zochita zanu motsatira kayendedwe ka mphamvu zanu zachilengedwe.
- Simuyenera kukhala ndi moyo wotopa nthawi zonse. Mwa kuchita izi zosavuta komanso zogwira mtima, mutha kubwezeretsanso mphamvu zanu zomwe mudataya.
