Moyo wathanzi (HLS)

Moyo wathanzi ndi chizolowezi choyenera cha zochitika zomwe zimapangidwa kuti zikulimbikitse thanzi komanso kupewa matenda. Lero tiyesa kumvetsetsa zomwe lingaliro ili limaphatikizapo, yesetsani kumvetsetsa tanthauzo la nkhaniyi, lingalirani mbali zinayi zofunika kwambiri pamoyo wathanzi.

1. Ndondomeko ya tsiku ndi tsiku ndi kugona

Zida zofunikira pamoyo wathanzi ndizochita za tsiku ndi tsiku komanso kugona mokwanira. Zochita za tsiku ndi tsiku ziphatikizanso kusintha kosasintha kwa ntchito ndi kupumula. Zachidziwikire, aliyense amasankha yekha ndandanda yomwe ili yabwino kwa iye, kutengera momwe akukhalira, ntchito, zizolowezi ndi zokonda zake. Mukamayankhula zamawonekedwe, simuyenera kukumbukira ma graph omveka bwino nthawi ndi mphindi. Ndikokwanira kudzuka ndi kugona nthawi yomweyo, ngati kuli kotheka, kupuma pang'ono mphindi 40-60 zilizonse zamaganizidwe, kupeza nthawi yoyenda tsiku ndi tsiku mumlengalenga.

Madokotala amalimbikitsa kuti ngati mutatopa, mugone kumapeto kwa sabata kwa maola angapo masana, kuti musabweretse thupi. Mwambiri, kugona ndikofunikira kwambiri, sikungatayidwe (calorizer). M'maloto, thupi limachira mwachangu, mwachitsanzo, mutapanikizika, mutadwala, mutaphunzitsidwa bwino, kapena mutangogwira ntchito yovuta. Kafukufuku akuwonetsa kuti omwe nthawi zambiri sagona mokwanira, chiopsezo chodwala mtima chimakhala chachikulu kwambiri. Ndikusowa tulo, mphamvu zathupi zimachepa, kuthekera kwamaganizidwe kumachepa, kagayidwe kamthupi kamachepetsa, mphamvu ya insulin imachepa, komanso kuchuluka kwa mahomoni opsinjika kumawonjezera.

2. Chakudya choyenera

Gawo lofunikira la moyo wathanzi ndi chakudya chamagulu. Tiyeni tiwone mwatsatanetsatane. Zimaphatikizapo zigawozi zomwe ndizofunikira kuti minofu ndi ziwalo zizikhala bwino. Chakudya choterechi chimateteza magwiridwe antchito amthupi, kumawonjezera chiyembekezo cha moyo, kumawonjezera kupirira komanso kukana zinthu zina zachilengedwe.

Zakudya zanu ziyenera kukhala zosiyanasiyana. Chakudyacho chiyenera kukhala choyenera, chokwanira kwambiri. Mapuloteni ndiwo zida zomangira thupi. Mafuta ndizofunikira kwambiri pamoyo wathanzi, amatenga gawo lofunikira pamoyo wa thupi lonse, kusintha kukoma kwa chakudya. Ndi chakudya, timapezanso mphamvu zokwanira zolimbitsa thupi komanso luntha.

Kumbukirani kuti chakudya chopatsa thanzi chimachokera muzomera, ndipo chakudya chabwino kwambiri ndichachilengedwe. Musaiwale za mavitamini. Kupatula apo, "vita" m'Chigiriki amatanthauza moyo. Yaying'ono-ndi macronutrients ndi mbali ya nembanemba wa maselo onse a thupi, magazi ndi minofu madzimadzi. Zimakhalanso zovuta kufotokozera udindo wamadzi m'moyo wathu. Komanso, lingaliro la chakudya cholingalira limaphatikizaponso chakudya chokhazikika, choyenera komanso chanthawi yake.

3. Kusuntha ndi ntchito

Gawo lofunikira pamoyo woyenera ndi maphunziro ndi zochitika za tsiku ndi tsiku zosaphunzitsa. Kusewera masewera kumathandizira thupi lathu ndi moyo wathu. Masewera amalimbitsa chitetezo chachilengedwe cha thupi, amathandiza kuthana ndi kupsinjika, komanso amateteza matenda amitsempha yamtima. Ngakhale iwo omwe adayamba kuchita msinkhu wochepa, zindikirani zotsatira zake mokwanira. Ndinganene chiyani, gawo loyenda m'moyo wamunthu ndilabwino kwambiri.

Nazi zabwino zazikulu zamoyo wokangalika:

• Kuchulukitsa kupirira komanso magwiridwe antchito - mumakhala olimba, osatopa;
• Bwino magazi, komanso kumawonjezera magazi mu minofu adipose;
• Kuchulukitsa mphamvu zamagetsi, zomwe zimakupatsani mwayi wochepa thupi;
• Chitetezo chamthupi chimakhala champhamvu;
• Kuchulukitsa kukana kupsinjika ndi malingaliro;
• Amachepetsa chiopsezo chovulala chifukwa choti masewera amalimbitsa zolumikizana ndi mitsempha;
• Bwino mafupa, amene kumathandiza kuti chiopsezo fractures ndi matenda a kufooka kwa mafupa;
• Kulimbitsa kulumikizana kwama neuromuscular ndi kulumikizana kwa mayendedwe.

Ndipo izi sizabwino zonse za maphunziro ndi moyo wokangalika.

4. Zotsalira zonse

Ndikofunikanso, kuwona moyo wathanzi, kuti mukhale omasuka kwathunthu. Kupatula apo, kupsinjika kosalekeza, kuchuluka kwamaganizidwe kumatha kubweretsa matenda amisala ndi matupi, ndichifukwa chake ndikofunikira kuti tizitha kupumula, osanyalanyaza tchuthi, ndipo mwina kulingalira za makalasi a yoga.

Muzipereka chitsanzo kwa ana anu

Ngati mukufuna kuti mwana wanu akule wathanzi komanso wamphamvu, kumbukirani: ana amabwereza zonse atakula, ndipo chitsanzo chachikulu pano chidzakhala inu ndi moyo wanu. Tikukulangizaninso kuti muzisamala ndi izi:

• momwe ndingathere kuyenda ndi kukhala padzuwa;
• kusewera masewera, kukhala moyo wam'manja;
• kukhala ukhondo ndi mulingo woyenera kutentha mu nyumba (18-20 madigiri);
• kupereka chakudya chopatsa thanzi kwa mwana;
• kugula zovala zopangidwa ndi nsalu zachilengedwe;
• pewani mwanayo ndi madzi;
• kulera mwana mothandizidwa ndi chikondi ndi chikondi.

Pogwiritsa ntchito izi, mudzatha kupewa mavuto ambiri azaumoyo wamwana mtsogolo.

Ndipo, zachidziwikire, kukhala ndi malingaliro abwino ndikofunikira ngati mungasankhe kukhala ndi moyo wathanzi. Anthu okhawo omwe ali ndi chiyembekezo ndi omwe amatha kuthana ndi zovuta panjira yopambana (calorizator). Sakhala pachiwopsezo chotenga nkhawa, motero amateteza chitetezo chamthupi, zomwe zimapangitsa kukhala kosavuta kuthana ndi matenda komanso kudwala pafupipafupi.