Chotsani foni yanu musanagone
Zikuwoneka kuti aliyense amawerenga malangizowa kamodzi pawindo la foni yamakono, atagona pabedi madzulo, koma sanaphatikizepo kufunika kwake. Koma pachabe: chizolowezi ichi chosalakwa chimasokoneza ntchito ya ubongo ndikukulepheretsani kupumula musanagone. Zonsezi ndichifukwa cha kuwala kwa buluu kwa sekirini, komwe kumalepheretsa kupanga mahomoni ogona a melatonin. Mukumva zotsatira zake kale tsopano: kugona kumakhala kosokoneza kwambiri, ndipo m'mawa kumva kutopa sikutha. Pamene zaka zikupita, vutoli likhoza kukhala lovuta kwambiri: pakapita nthawi, kugona-kudzuka kumakhala kosagwirizana ndi kayendetsedwe ka usiku - izi zimatchedwa circadian rhythm disorder. Kawirikawiri, ndi bwino kuti musabweretse ku izi. Yesetsani kuti musayatse foni maola awiri musanagone, kapena mugwiritse ntchito pang'ono momwe mungathere.
Chitani masewera olimbitsa thupi pakhosi mphindi 10 patsiku
Kodi mumayenda masitepe 10 okondedwa ndikusankha masitepe m'malo mwa elevator, koma msana wanu ukupwetekabe? Yang'anitsitsani msana - kugwira ntchito pa kompyuta sikumalekerera ngakhale okhudzidwa kwambiri. Ngati mukhala pamalo omwewo kwa nthawi yayitali, kukangana kumachitika mumsana wa khomo lachiberekero, mitsempha yamagazi imapanikizidwa. Koma kudzera m’dipatimenti imeneyi ubongo wathu umalandira okosijeni. Yesani kuchita masewera olimbitsa thupi osavuta tsiku lililonse kwa mphindi 000: kokerani mkono wanu pansi mwamphamvu ndikuwongolera mutu wanu mbali ina. Kenako chitani chimodzimodzi ndi dzanja lina, ndiyeno mofatsa mapendekera mutu wanu mmbuyo ndi mtsogolo.
Samalani kwambiri chakudya
Samalani momwe mumadyera. Akatswiri a zakudya amachenjeza kuti ngati tasokonezedwa ndi kuwerenga kapena foni yamakono pamene tikudya, ubongo sulandira chizindikiro cha satiety panthawi. Timapitiriza kudya osamva kukoma kwa chakudya, ndipo kumva kukhuta kumabwera ndi kuchedwa. Nthawi yotsatira mukakhala pansi patebulo, tambasulani nthawi ya chakudya - mverani kukoma ndi kapangidwe ka mankhwala. Choncho m’mimba mwanu mudzatulutsa asidi wambiri, ndipo mudzadya zakudya zochepa.
Kuphika bwino
Zipangizo zamakono zafika kukhitchini yathu. Masiku ano, zida zapakhomo, ngati sizikuchitirani chilichonse, ndiye kuti zimathandizira kuthana ndi ntchito zambiri moyenera. Mwachitsanzo, ndi kuphika. Zida zosankhidwa bwino zimasunga ma microelements ndi mavitamini ofunikira muzinthu zomwe thupi lathu limafunikira tsiku lililonse. Zamasamba zokazinga zimatha kuphikidwa popanda dontho limodzi lamafuta mu Airfryer chifukwa chaukadaulo wowotcha mpweya. Smoothie yanu yam'mawa imatha kukhala yathanzi kwambiri ndi blender yokhala ndi ukadaulo wa vacuum, monga . Pamene akupera mu vacuum, okosijeni wa zosakaniza amachepetsa, ndipo mavitamini ambiri amasungidwa mu chakumwa.
Khalani oganiza bwino
Malangizowa samangokhudza thanzi lakuthupi - kulingalira kumathandizira kukwaniritsa zolinga za moyo ndi mgwirizano wauzimu. Thupi lathu limatipatsa zizindikiro zomveka bwino za thupi ndi maganizo, ndipo m'pofunika kuphunzira kuzizindikira molondola ndi kuyankha molondola. Kamodzi pa tsiku, yang'anani pa zomverera mu minofu ndi kupuma. Yesetsani kuletsa kuyenda kwa malingaliro ndikumva ndendende pomwe kusamvana kwachuluka. Pakapita nthawi, mudzaphunzira kudzimvetsetsa bwino, ndipo chifukwa chake, mudzatha kukhala odekha komanso osaganiza bwino pazovuta zilizonse.
Yang'anirani nthawi yanu yogona
Tikagona, pamakhala kusinthana kwa magawo ogona: kugona pang'onopang'ono kumafunika kuti thupi likhale labwino, ndipo kugona kwa REM ndi kwamaganizo. Somnologists samalimbikitsa "kudzaza" kwa mphindi zisanu ngati mutadzuka pamaso pa wotchi ya alamu - mwinamwake, kuzungulira kwathunthu kwatha, ndipo ndi kudzutsidwa koteroko mudzakhala okondwa masana. Kuti mugone bwino, ndi bwino kugona ndi kudzuka nthawi yomweyo. Ngati poyamba izi zikuwoneka zovuta, yesani kugwiritsa ntchito alamu yowunikira - imapereka kudzutsidwa kwachilengedwe pogwiritsa ntchito kuphatikiza kwapadera kwa kuwala ndi phokoso. Zitsanzo zamakono kwambiri, monga, zidzathandiza osati kudzuka, komanso kugona, chifukwa cha ntchito ya dzuwa.
Pumirani bwino
Kupuma koyenera sikumangothandiza kuthana ndi malingaliro - ndi mphamvu yeniyeni yeniyeni yomwe imatsimikizira kuti kagayidwe kabwino kagayidwe kake, kumalimbikitsa chimbudzi ndikukhala bwino. Pofuna kukhutitsa ziwalo zonse ndi mpweya, mukhoza kupuma mozama kwa mphindi imodzi kamodzi patsiku ndikutulutsa pang'onopang'ono. Mukhozanso "kupuma ndi mimba" kamodzi pa tsiku - kupuma pamene mukukweza m'mimba mwako, ndipo pamene mukutulutsa, kukoka ku msana wanu.
Kusambira achire
Malo osambira a Wellness sapezeka kokha kumalo osungiramo malo - mungathe kuchita masewera olimbitsa thupi kunyumba. Madzi otentha okhala ndi zowonjezera zachilengedwe amachepetsa mutu, amadyetsa khungu komanso amalimbikitsa kuwonda. Musanaphike, dziwani zomwe mukufuna kukwaniritsa. Chifukwa chake, pakuchepetsa thupi, kusamba ndi decoction ya tartar, yomwe imapangitsa khungu kukhala losalala, ndiloyenera. Singano, oregano, thyme idzalimbikitsa, choncho ndi bwino kusamba m'mawa. Kusamba kotentha ndi timbewu ta timbewu tonunkhira, juniper ndi mandimu kumapangitsa kuti pakhale bata ndipo kumapumula bwino musanagone.