Kodi mukuganiza kuti mumakhala ndi moyo wathanzi? Ngakhale kuti pali zolakwika zazing'ono, ambiri a ife timaganiza kuti timadya bwino komanso kuchita masewera olimbitsa thupi tikakhala ndi nthawi, kotero kuti tili ndi thanzi labwino. Koma kodi zimenezo ndi zokhazo zomwe zimafunika kuti titchulidwe kuti 'athanzi'? Chodabwitsa n'chakuti, kafukufuku wamkulu waposachedwapa adapeza kuti ndi anthu ochepa kwambiri achikulire, pafupifupi atatu pa 100, omwe amakwaniritsa zofunikira kuti akhale ndi moyo wathanzi.
Choncho, tiyeni tiwone zinthu zinayi zofunika kwambiri pa moyo wathanzi. Mutha kudziyesa nokha ndi zinthu zochepa izi.
Mizati inayi ya moyo wathanzi
Malinga ndi ofufuza, zinthu zinayi izi ndizofunikira kwambiri podziwa ngati munthu ali ndi thanzi labwino. Tiyeni tiwone patebulo.
| Mfundo yofunika kwambiri | Ganizirani ngati zikukukhudzani. |
|---|---|
| 1. Pewani kusuta fodya | Kodi mumasuta? Ngati simunayambe mwasutapo fodya, zimenezo ndi zabwino kwambiri. Ngati ndinu wosuta, kodi mukuyesera kusiya? |
| 2. Kusunga kulemera koyenera | Kodi mumatha kusunga BMI yanu (Body Mass Index) pakati pa 18-25? Kapena mukuyesera kufika pa kulemera kumeneko? |
| 3. Zipatso ndi ndiwo zamasamba zokwanira | Kodi mumadya zipatso ndi ndiwo zamasamba zosachepera 5 patsiku? (Mwachitsanzo, gawo limodzi ndi nthochi yapakatikati, apulo, kapena theka la chikho cha ndiwo zamasamba zophikidwa). |
| 4. Kuchita masewera olimbitsa thupi nthawi zonse | Kodi mumachita masewera olimbitsa thupi kwa mphindi zosachepera 30 patsiku, masiku 5 pa sabata? (monga kuyenda mwachangu, kuthamanga, kukwera njinga). |
Mukuganiza bwanji za zinthu zinayi izi? Kodi mumachita zingati? N'zoonekeratu kuti kusuta sikuti ndi koipa kwa inu nokha, komanso kwa anthu omwe ali pafupi nanu. Kuyesa kusiya chizolowezichi ndiye chithandizo chachikulu chomwe mungadzichitire nokha. Zinthu zina zitatu, zomwe ndi kulemera kwathanzi, zakudya zabwino, komanso kuchita masewera olimbitsa thupi, ndiye maziko a moyo wathanzi. Ngati muli ndi kukayikira kulikonse pa izi kapena mukufuna kudziwa za kulemera ndi zakudya zomwe zili zoyenera kwa inu, ndi bwino kulankhula ndi dokotala wanu.
Izi sizokwanira! Pali zinthu zambiri...
Chabwino, takambirana za zinthu zinayi zofunika. Koma palinso zinthu zina zomwe zimathandizira kukhala ndi moyo wathanzi komanso wachimwemwe. Izi si malamulo okha, ndi zizolowezi zabwino zomwe tingazigwiritse ntchito m'miyoyo yathu. Tiyeni tiwone zomwe zili.
| Chizolowezi chabwino | N’chifukwa chiyani zimenezo n’zofunika? |
|---|---|
| Kutsuka mano tsiku ndi tsiku | Izi ndizofunikira kuti mano ndi nkhama zikhale zathanzi komanso kuti zitetezedwe ku matenda. |
| Gonani bwino usiku. | Munthu amene amagona bwino amatha kuthana ndi nkhawa mosavuta. Komanso, tikapanda kugona mokwanira, timavutika ndi njala, zomwe zimatipangitsa kudya mopitirira muyeso. |
| Kudya pamodzi ndi banja | Ino ndi nthawi yoti makolo azipereka chitsanzo chabwino, azolowere kudya zakudya zopatsa thanzi, komanso azikambirana bwino. Kukhala pafupi ndi achibale ndi abwenzi ndi gawo lofunika kwambiri pa moyo wathanzi. |
| Mwetulirani, khalani osangalala. | Sekani mokweza kangapo patsiku. Onerani kapena werengani nkhani yoseketsa. Idzakupangitsani kukhala omasuka komanso kukupatsani mphamvu zothanirana ndi mavuto. |
| Sinkhasinkha, khazikitsani mtima wanu pansi. | Khalani ndi mphindi 10-20 patsiku mukuchita zinazake zotonthoza maganizo anu. Kusinkhasinkha, kuchita zinthu zachipembedzo, kapena kungokhala chete kungathandize kutonthoza maganizo anu ndikuletsa kuthamanga kwa magazi. |
| Yendani momwe mungathere. | Ngati mulibe nthawi yochita masewera olimbitsa thupi, yendani nthawi yochuluka momwe mungathere tsiku lonse. Yendani kupita kusitolo, ku siteshoni ya basi. Izi zimawotcha ma calories, zimachepetsa nkhawa, komanso zimawonjezera kudzidalira. |
| Sungani msana wanu mowongoka. | Tangoganizirani, ngati mutasunga msana wanu wowongoka ndi minofu ya m'mimba yanu yolimba, mudzawoneka woonda kuposa momwe mulili panopa. Ganizirani "molunjika, molimba" nthawi iliyonse mukamayenda. |
| Yesani kuchita zinthu monga yoga. | Yoga imapatsa thupi mphamvu, kusinthasintha, komanso kulinganiza bwino, zomwe ndizofunikira kwambiri tikamakalamba. |
| Idyani zakudya zokhala ndi mapuloteni ambiri. | Mapuloteni ndi michere yofunika kwambiri. Chifukwa chakuti imakhala m'mimba nthawi yayitali, ikadyedwa ndi zakudya zokhala ndi ulusi wambiri, imakuthandizani kuti mumve kukhuta mukadya ma calories ochepa. Phatikizani zakudya monga mtedza, mkaka wopanda mafuta ambiri, nyemba, nyama, ndi nsomba muzakudya zanu. |
| Ganizirani bwino. | Yang'anani chilichonse ngati "galasi ladzaza theka." Dzikhulupirireni nokha. Ganizirani kuti "Ndingathe, ndingathe..." ndipo yambani kugwira ntchito. |
Chilichonse chimasankhidwa ndi inu.
Mndandanda wa zizolowezi zanu zabwino ukhoza kukhala wosiyana ndi wanga. Palibe cholakwika ndi zimenezo. Chofunika kukumbukira ndichakuti inu ndi amene mungasinthe thanzi lanu komanso moyo wanu .
Yang'anirani moyo wanu. Ganizirani zosintha zazing'ono zomwe zingapangitse moyo wanu kukhala wathanzi. Musayese kuchita zinthu zazikulu nthawi imodzi. Yambani pang'ono.
Mwachitsanzo, kuyambira mawa, yambani kuyenda mofulumira kwa mphindi 10 patsiku. Wonjezerani kuchuluka kwa zipatso zomwe mumadya patsiku ndi chimodzi. Ikani foni yanu patali theka la ola musanagone usiku. Kusintha pang'ono ngati kumeneku ndi komwe kumabweretsa zotsatira zazikulu pakapita nthawi.
Uthenga Wopita Nawo Kunyumba
- Maziko a moyo wathanzi ndi kupewa kusuta fodya, kukhala ndi thupi labwino, kudya zakudya zopatsa thanzi, komanso kuchita masewera olimbitsa thupi nthawi zonse.
- Kuwonjezera pa mfundo zofunika izi, ndikofunikiranso kukhala ndi tulo tokwanira, thanzi labwino la maganizo, ubale wabwino ndi banja ndi abwenzi, komanso kukhala ndi maganizo abwino.
- Muli ndi ulamuliro pa thanzi lanu. M'malo moyesa kusintha zinthu zazikulu nthawi imodzi, yambani ndi zizolowezi zazing'ono komanso zosavuta zomwe mungathe kuziphatikiza pa moyo wanu watsiku ndi tsiku.
- Ngati muli ndi nkhawa kapena mafunso okhudza kulemera kwanu, zakudya zanu, kapena kuchita masewera olimbitsa thupi, lankhulani ndi dokotala wa banja lanu (GP).
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