Zamkatimu
Ino ndi nthawi yabwino kwa iwo, nthawi ina iliyonse zotsatira zake sizikhala zosangalatsa.
Tikukhala munthawi yodabwitsa pomwe, mwachitsanzo, kuti muwone gawo latsopano la TV yomwe mumakonda, simuyenera kudumpha makalasi kapena kuthamangira kunyumba kuchokera kuntchito: simungathe kuchita izi osati nthawi yomwe mwasankha TV njira yowonetsera, koma nthawi iliyonse yabwino pa intaneti. Koma izi sizitanthauza kuti chilichonse padziko lapansi ndichabwino kuchita pomwe mtima wanu ukufuna. Pali zinthu zosachepera 5 zomwe Wday.ru imalimbikitsa kuchita m'mawa mokha.
1. Tsukani tsitsi lanu
Choyamba, ndizabwino kuyamba tsikulo ndi tsitsi loyera, ndipo mukauma mutu ndi thaulo, imayamba kutikita pang'ono, yomwe imathandizira kudzuka ndikulimbikitsa ubongo. Kachiwiri, kutsuka tsitsi usiku ndi kowopsa chifukwa ngati suliumitsa bwino, umatha kutenga chimfine tulo. Kuphatikiza apo, chinyezi chochokera kumutu wonyowa chimalowa mumtsamiro womwe umatenthedwa ndi thupi lathu. Mpata wa tizilombo toyambitsa matenda kuti uchulukane ndi wabwino kwambiri. Ndipo ife, monga lamulo, timatsuka pillowill kamodzi pamasabata awiri, chifukwa chake palibe chifukwa chotsuka tsitsi ndikugonanso pa nsalu zoyera bwino.
Chifukwa chomaliza - sikungakhale kotheka kukongoletsa tsitsi lanu m'mawa mwake. Chifukwa chake muyenera kukhala tsiku lonse muli ndi zisokonezo pamutu panu.
2. kuchita nawuza
Malinga ndi kafukufuku wodalirika wasayansi, kuchita masewera olimbitsa thupi m'mawa asanadye chakudya cham'mawa kumawotcha mafuta owonjezerawa moyenera. Izi zikutanthauza kuti kuonda kungakhale kothandiza kwambiri. Kuchita masewera olimbitsa thupi kwa mphindi 20 m'mawa ndikofanana ndi mphindi 40 zochita zomwezo masana. Izi zikufotokozedwa motere: Thupi lathu limagwiritsa ntchito mphamvu molimbika mpaka maola 17, kenako limapita pakupulumutsa mphamvu. Kuchuluka kwa glycogen m'magazi ndikofunikanso: m'mawa ndizochepa.
3. Imwani khofi
Ndibwino kusangalala ndi kapu ya khofi 1 mpaka 2 maola mutadzuka. Chowonadi ndichakuti chimayambitsa kuchuluka kwa cortisol mthupi, lomwe limapangidwa lokha patatha maola angapo mutadzuka. Kuphatikiza apo, muyenera kulabadira kuchuluka kwa cortisol masana - kuyambira 12:13 mpaka 17:30, madzulo - kuyambira 18:30 mpaka 19:20. Munthawi izi, tikulimbikitsanso kuti tisiye zakumwa zolimbikitsa. Pambuyo pa XNUMX - XNUMX koloko, timalimbikitsa kumwa khofi kwa iwo okha omwe akupita usiku wautali komanso wopanikiza kapena kugona usiku wonse.
4. Kukonza nyumba
Mukabweretsa zipinda zonse kukhala zoyera komanso zoyera m'mawa, ndiye kuti tsiku lanu lonse lidzakhala loyera. Ndi tsiku la banja lanu. Ngakhale zingawoneke kuti kuyeretsa si ntchito yofunikira, titha kuyimilira madzulo. Kupatula apo, inunso mudzakhala omasuka kuchita chilichonse chomwe mwakonzekera ngati izi zichitika m'malo osangalatsa, mukapita, mwachitsanzo, kukhitchini kuti mukalume - ndipo palibe mulu wa mbale zosatsukidwa patsogolo pa maso anu.
5.lembani maimelo ofunika ndikupanga mafoni ofunikira
Tikuwona kuti mfundo yomaliza ndiyofunika kwambiri kuzindikiritsa pamndandandawu. Ingoganizirani kuti muli ndi anthu 5 - 15 omwe akuyenera kuyimba foni kapena kulemba china chake pasanathe maola 7. Awerengereni malinga ndi kufunikira kwake. Ndipo lembani kapena imbani foni munthu woyamba yemwe yankho lake limakusangalatsani. Osamusiya munthuyu madzulo. Polemba kwa iye kale pa 9-XNUMX m'mawa (ndikhulupirireni, palibe amene amagona panthawiyi, ndipo ngati atero, amaika zida zawo pamayendedwe apandege kapena kuzimitsa), mukuwoneka kuti mumuuza kuti ndinu ndikuganiza za iye, akungodzuka, atangodzuka pabedi. Komanso - kuti mumupatse tsiku lonse kuti aganizire ndikupanga chisankho (ngakhale, mwina inunso mumayembekeza kuti mudzalandire chakudya musanadye).
Koma kuyimba komweko ndi makalata kuyambira madzulo zimawoneka ngati mwakhala mukuchita china chilichonse tsiku lonse, ndipo munthu uyu adakumbukiridwa kumapeto kokha. Izi, mukuwona, sizipereka yankho labwino. Chifukwa chake, pankhaniyi, Lachiwiri m'mawa ndibwino kuposa Lolemba madzulo. Madzulo, anthu onse abwinobwino amakhala kapena ayenera kukhala ndi mapulani - kupita kumalo ochitira zisudzo, misonkhano ndi mabanja awo, nthawi yomwe adapatsidwa atatha tsiku logwira ntchito. Osamamupangitsa kukhala wotanganidwa ndi mauthenga anu, chilichonse chomwe mukufuna kufunsa kapena kufunsa. Siyani izi mpaka m'mawa, pomwe owonererayo ayambanso tsiku lomwe adzagwiritse ntchito moyenera momwe angathere, kuphatikiza funso lanu.