Mwina mukudziwa bwino za
kutopa komanso kugona m'mawa uliwonse mukadzuka. Kuyamba tsiku lanu kungakhale kovuta, sichoncho? Koma taganizirani kuti pali chizolowezi chosavuta komanso chosavuta chomwe chingasinthe zonsezi. Ndicho
kuyenda m'mawa. Izi sizothandiza tsiku lanu lokha, komanso moyo wanu wonse. Tiyeni tiwone zabwino zodabwitsa zomwe chizolowezichi chingabweretsere thupi lanu ndi malingaliro anu.
Ubwino wodabwitsa woyenda m'mawa pa thanzi
Mwachidule, kuyenda m'mawa ndi mphatso yomwe mumapatsa nokha. Kafukufuku wina wapeza kuti
ola limodzi lokha loyenda mwachangu patsiku lingakuwonjezereni maola awiri pa moyo wanu . Sikuti zokhazo, komanso ngati mupanga chizolowezichi kukhala chizolowezi cha tsiku ndi tsiku, mudzapeza zabwino zina zambiri.
- Mudzatha kumva bwino komanso kusangalala tsiku lonse.
- Chiwopsezo chotenga matenda a mtima , sitiroko , matenda a shuga , ndi mitundu ina ya khansa chimachepa.
- Mutu ndi maganizo zimamveka bwino.
- Kuthamanga kwa magazi kumayendetsedwa .
- Thupi limapeza mphamvu ndi mphamvu zabwino.
- Kukumbukira kumakula, ndipo chiopsezo cha matenda monga matenda amisala omwe amabwera ndi ukalamba chimachepa.
- Thanzi la maganizo ndi la maganizo limakula bwino kwambiri.
- Zimaletsa kunenepa kosafunikira.
Kuti mupeze zotsatira zabwino kwambiri, yesani kukhala ndi chizolowezi choyenda motere kwa mphindi zosachepera 150 pa sabata (ndiko kuti mphindi 30 patsiku, masiku 5 pa sabata).
| Phindu | Kodi zimachitika bwanji? (Kodi zimachitika bwanji?) |
|---|
| Kuwonjezeka kwa chitetezo chamthupi | Kuyenda tsiku lililonse kumachepetsa chiopsezo chodwala chimfine ndi chimfine. Kafukufuku akusonyeza kuti anthu amene amayenda kwa mphindi 20 patsiku, masiku 5 pa sabata, amakhala ndi masiku ochepa a matenda ndi 43%. Ngakhale atadwala, zizindikiro zawo sizimakula kwambiri. |
| Kuyenda bwino kwa magazi | Mukayenda, kugunda kwa mtima wanu kumawonjezeka ndipo kuthamanga kwa magazi kumachepa. Izi zingathandize kwambiri thanzi la mtima wanu pakapita nthawi. Kuyenda makilomita 3.2 patsiku kungathandizenso kuchepetsa chiopsezo chanu cha sitiroko. |
| Thandizo logwirizana | Mukayenda, mafupa anu amasuntha. Kusunthaku kumathandizira kuti zakudya ndi mpweya ziziyenda bwino m'mafupa. Izi zimachepetsa kupweteka kwa mafupa ndipo zimathandizira kuti mafupa azigwira bwino ntchito. |
| Kulimbitsa minofu | Kuyenda m'mawa kumalimbitsa minofu ya miyendo ndi mimba yanu. Minofu yolimba imakulitsa mphamvu zanu zonse komanso thanzi lanu. |
| Kuchepetsa chiopsezo cha matenda a Alzheimer's | Kafukufuku wa amuna azaka zapakati pa 71 ndi 93 anasonyeza kuti anthu amene amayenda mtunda woposa kilomita imodzi (mamita 400) tsiku lililonse anali ndi chiopsezo chochepa cha matenda a dementia ndi matenda a Alzheimer. Ngakhale kuyenda kwaufupi komanso kokhazikika kumathandiza maganizo ndi thupi lanu. |
Kuyenda m'mawa kungathandize pa thanzi la maganizo
Kudzuka m'mawa kwambiri ndikupita kokayenda kungakuthandizeni kwambiri pa thanzi lanu la maganizo. Kafukufuku wambiri akusonyeza kuti kuyenda
kwa mphindi 20-30 kapena kuposerapo ndiyo njira yabwino kwambiri yopezera zambiri pa tsiku lanu. Ndikofunikira kuchita izi masiku osachepera 5 pa sabata. Kuyenda m'mawa kungakuthandizeni kuyamba ndi kutsiriza tsiku lanu ndi maganizo osangalala. Kungakuthandizeninso kukulitsa
luso lanu. Mwina mwazindikira kuti mumabwera ndi malingaliro atsopano mukuyenda kuposa mukakhala chete. Kuyenda kungakuthandizeni kugona bwino, zomwe zingakuthandizeni kudzuka mukumva bwino m'mawa wotsatira.
Momwe "Mahomoni Omwe Amamva Bwino" Amagwirira Ntchito
Mukayenda kapena kuchita masewera olimbitsa thupi ena, thupi lanu limatulutsa mahomoni angapo omwe amakupangitsani kukhala osangalala komanso omasuka, m'maganizo komanso m'maganizo.
- Dopamine:Izi zimachepetsa kupsinjika maganizo ndi kuvutika maganizo.
- Serotonin: Izi zimakuthandizani kugona bwino komanso kukulitsa malingaliro anu.
- Testosterone: Imathandiza amuna kukhala ndi mphamvu komanso minofu yambiri.
- Estrogen: Ingachepetse zizindikiro za kusamba kwa akazi.
Chabwino, kodi mumayamba bwanji chizolowezichi?
Kwa munthu amene amakhala mochedwa komanso kudzuka m'mawa kwambiri, kudzuka m'mawa kwambiri kungakhale kovuta. Koma ngati mukufunadi kuti kuyenda m'mawa kukhale gawo la moyo wanu, pali njira zingapo zomwe mungadzilimbikitsire.
- Konzani zovala zanu usiku watha: Konzani zovala zanu zoyendera ndi nsapato zanu usiku watha. Kenako chomwe muyenera kuchita ndikudzuka m'mawa ndikuvala.
- Pangani playlist yomwe imakusangalatsani: Ikani nyimbo zomwe mumakonda ndikupita kokayenda. Zidzakuthandizani kuti musatope kwambiri.
- Kutambasula thupi musanayambe komanso mutayenda: Kuchita masewera olimbitsa thupi musanayambe komanso mutayenda ndikwabwino kwambiri pa minofu yanu.
- Samalani mukamayenda mumdima: Ngati mukuyenda mumdima m'bandakucha, valani zovala zowala kuti magalimoto akuoneni. Kumbukiraninso kuyenda m'mbali mwa msewu momwe mungathere.
- Yendani m'njira zosiyanasiyana: M'malo moyenda m'njira yomweyo tsiku lililonse, yendani m'njira zatsopano komanso m'malo atsopano. Mukatero mutha kuyembekezera chinthu chatsopano m'mawa uliwonse.
Musadandaule kuti muphonya tsiku. Zimenezo ndi zachilendo. Yambaninso tsiku lotsatira. Chofunika kwambiri ndikuyamba ndi zomwe zikukuyenererani thupi lanu komanso zomwe mungachite. Pang'onopang'ono onjezerani mtunda ndi nthawi yomwe mumayenda. Ngati muli ndi vuto lililonse la thanzi, ndi bwino kulankhula ndi dokotala wanu musanayambe kuchita masewera olimbitsa thupi ngati awa.
Uthenga Wopita Nawo Kunyumba
- Kuyenda m'mawa ndi masewera olimbitsa thupi osavuta omwe amapindulitsa thanzi lanu lakuthupi komanso lamaganizo.
- Yambani pang'ono. Yambani ndi mphindi 15-20 patsiku ndipo pang'onopang'ono muwonjezere nthawi.
- Chofunika kwambiri ndikupitiriza kuchita izi. Yesetsani kuchita izi kwa masiku osachepera asanu pa sabata.
- Chitani zinthu zazing'ono (monga kuvala, kumvetsera nyimbo) zomwe zingakuthandizeni kukhala ndi chizolowezi.
- Mvetserani thupi lanu. Ngati muli ndi nkhawa zilizonse zokhudza thanzi lanu, funsani dokotala wanu musanayambe kuchita masewera olimbitsa thupi.
Kuyenda m'mawa, ubwino wa thanzi, kuchita masewera olimbitsa thupi, thanzi la maganizo, kuchepetsa thupi, matenda a mtima, matenda a shuga
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