Kodi kukhala panyumba ndi chinthu chachibadwa tsopano? Njira zinayi zomwe chizolowezichi chimakhudzira thanzi lanu (Zotsatira za Moyo Wanu)

Poganizira zakale m'zaka zingapo zapitazi, mwakhala mukukhala nthawi yambiri kunyumba kuposa kale lonse, sichoncho? Mwina ndi chifukwa chakuti tsopano 'mukugwira ntchito kunyumba'. Komabe, kukhala kunyumba kwakhala chizolowezi. Ngakhale pali zinthu zabwino pa izi, palinso zinthu zoipa zomwe zingakhudze thanzi lathu m'njira zomwe sitikuyembekezera. Kusungulumwa, nthawi yochulukirapo yowonera pazenera, komanso kuchepa kwa maphunziro olimbitsa thupi ndizomwe zikuluzikulu. Nthawi yomweyo, kukhala kunyumba kwatipatsanso nthawi yokwanira yogona bwino, kuchita zinthu zomwe timasangalala nazo, komanso kudya kunyumba. Chifukwa chake lero, tiyeni tikambirane momwe moyo watsopanowu ukukhudzira mbali zinayi zofunika kwambiri za thanzi lathu, komanso momwe tingagwiritsire ntchito bwino ndikukhala ndi thanzi labwino.

Chakudya ndi Zakumwa: Chakudya chophikidwa kunyumba ndi chabwino, koma kodi ndi njira yoyenera yodyera?

Popeza nthawi yathu yambiri timakhala kunyumba, ndi bwino kuphika ndi kudya kunyumba. Chifukwa timapeza chakudya chopatsa thanzi komanso chotsika ma calories kuposa chakudya chogulitsidwa m'sitolo.

Koma vuto ndi momwe timadyera. Kodi mumadyanso mukuonera TV, mukuonera pafoni yanu, kapena mukuonera pa Zoom kamera ili yozimitsidwa? Kudya pamene mukuchita zina ngati izi kungasokoneze ubongo wathu kuti usaone zizindikiro zoti m'mimba mwathu mwadzaza. Kenako mosadziwa timadya chakudya chochuluka kuposa momwe tiyenera kukhalira.

Ndiye yankho la izi ndi lotani?

Zosavuta. Idyani chakudya chimodzi patsiku, osayang'ana pazenera lililonse, ndipo muzingoyang'ana kwambiri chakudyacho. Idyani pang'onopang'ono, mukusangalala ndi mtundu, fungo, ndi kukoma kwa chakudyacho. Mukadya pang'onopang'ono, zomwe zimatenga mphindi pafupifupi 20, chakudyacho chimakoma bwino. Kenako ma enzyme omwe ali m'malovu athu amathandiza kugaya chakudya bwino, ndipo thupi limatha kuyamwa bwino michere.

Ngati nthawi zambiri mumayitanitsa chakudya kuchokera ku malo operekera zakudya, tengani kaye kaye musanadye, dulani masamba pang'ono ndi kuphika saladi. Mukasankha chilichonse, dzifunseni kuti: "Kodi ndikusankha kukumana ndi matenda kapena thanzi?"

Kupumula: Kodi mukupumuladi? Kapena mukufufuza pafoni yanu?

Kukhala panyumba kumakupatsani nthawi yochulukirapo yopumula ndikuchita chinthu chomwe mumakonda (chosangalatsa). Mukachita chinthu chomwe chimapumuladi maganizo anu, 'dongosolo lopumula' la thupi lanu limayamba kugwira ntchito. Mu zamankhwala, timatcha izi kuti "dongosolo la mitsempha la parasympathetic". Izi zimathandiza kuchepetsa kugunda kwa mtima wathu ndikuchepetsa nkhawa.

Koma vuto lalikulu apa ndilakuti anthu ambiri amaganiza kuti "kupumula" ndi kuonera TV kapena kuonera malo ochezera a pa Intaneti pafoni zawo.

Kupumula kwenikweni ndi nthawi yomwe maganizo ndi thupi lanu zimakhala zomasuka kwambiri. Izi zimalimbikitsa mitsempha yapadera yotchedwa ``vagus nerve`` yomwe imayenda kuchokera muubongo wathu kupita m'matumbo athu. Mutha kuyambitsa mitsempha iyi kudzera mu zinthu monga kupuma mozama komanso kusinkhasinkha. Koma mukamaliza kugwiritsa ntchito malo ochezera a pa Intaneti, chomwe chimachitika ndichakuti thupi lanu limatulutsa mahomoni opsinjika maganizo ``adrenaline``` ndi ``cortisol``. Kenako kugunda kwa mtima wanu kumawonjezeka, ndipo mumatopa kwambiri.

Ndiye mungadziwe bwanji ngati muli omasukadi? Ngati mukugwiritsa ntchito wotchi yowonera patali, yang'anani kusiyana kwa kugunda kwa mtima wanu (HRV). Mukapuma kwambiri, kapena mukamayendayenda m'chilengedwe, HRV iyi imawonjezeka, zomwe zikutanthauza kuti mukupumula.

Kugona: Kukhala pabedi kwa nthawi yayitali ndi chimodzimodzi ndi kugona bwino!

Kafukufuku akusonyeza kuti anthu akugona kwa mphindi pafupifupi 16 kuposa kale. Ngakhale zili bwino kumva zimenezo, monga madokotala, tili ndi vuto laling'ono.

"Kodi mumagonadi bwino? Kapena mumangokhala pabedi nthawi yayitali?"

Anthu ambiri amanena kuti ngakhale atagona nthawi yayitali, sadzuka ali ndi thanzi labwino m'mawa. Posachedwapa, TikTokPali chizolowezi chotchedwa "kuwola pabedi." Chimakhudza kukhala pabedi tsiku lonse, uku ukunamizira kuti ukupuma. Koma akatswiri ogona amati izi zimasokoneza nthawi yachilengedwe ya thupi lanu (njira ya circadian) .

Kuti mupeze tulo tabwino komanso tobwezeretsa thanzi lanu, muyenera kukhala ndi zizolowezi zabwino zogona (ukhondo wogona).

• Chepetsani kuwala usiku: Chepetsani kuwala m'nyumba mwanu pafupifupi ola limodzi musanagone.
• Pewani kuonera zinthu pa TV: Kuyang'ana foni yanu, TV, kapena kompyuta musanagone kumangolimbikitsa ubongo wanu. Kuwala kwa buluu kumachepetsa kupanga mahomoni opangitsa munthu kugona.
• Kuchita masewera olimbitsa thupi masana: Munthu amene amachita masewera olimbitsa thupi bwino masana ndipo amamva kuwala kwa dzuwa amagona bwino usiku.
• Pangani mwambo wa 'nthawi yogona': Monga momwe mungagonetsere mwana wamng'ono, dzikonzekeretseni kugona. Yesani kuwerenga buku kapena kumvetsera nyimbo zotonthoza.

Ngati muli ndi vuto la kugona kosalekeza, ndi bwino kulankhula ndi dokotala wanu za vutoli.

Maubwenzi ndi anthu: Banja silokwanira, mabwenzi nawonso ndi ofunikira pa moyo!

N’zoona kuti kukhala panyumba kumatithandiza kukhala ndi nthawi yochulukirapo ndi banja lathu. Ndi chinthu chabwino kwambiri. Koma chinthu chimodzi chomwe sitikudziwa ndichakuti timataya nthawi ndi anzathu.

Kafukufuku amene anachitika ku America adapeza chinthu chosangalatsa kwambiri. Atafunsidwa kuti, "Ngati muli kutali ndipo tayala laphwa, ndipo mukufuna thandizo pakagwa ngozi, kodi mungakhale ndi munthu woti muyimbire foni ndi kunena kuti, 'Hei, ndikufuna thandizo'?", anthu ambiri analibe yankho.

Kodi izi zikusonyeza chiyani? Maubwenzi apabanja nthawi zambiri amakhala a mbali imodzi (monga makolo omwe amasamalira ana awo). Koma ubwenzi ndi ubale wopindulitsa, wothandizana. Ndi wofunikira pa thanzi lathu la maganizo. Kusungulumwa ndi chinthu chomwe chimayambitsa matenda ambiri amisala ndi akuthupi.

Kotero chomwe muyenera kuchita ndi kupatula nthawi mu ndondomeko yanu ya anzanu. Mwina tengani nthawi yochepa kuchokera ku banja lanu kuti muyimbire mnzanu kapena kupita kukawaona. Chisangalalo cha m'maganizo chomwe mumapeza kuchokera pamenepo chidzakhala ndalama zabwino kwa moyo wanu wonse.