Kupititsa patsogolo thanzi labwino pogwiritsa ntchito zakudya komanso masewera olimbitsa thupi
Chepetsani kudya kwama calorie. Mwina simunakhalepo ndi chifukwa chodziletsa kudya ndikuyamba kudya zakudya zamtundu uliwonse, koma tsopano muyenera kutero. Kafukufuku akuwonetsa kuti anthu omwe amadya zochepa ndi 25% kuposa momwe amachitira nthawi zambiri samadwala. Mafuta anu a cholesterol, triglyceride ndi kuthamanga kwa magazi adzakhala otsika, zomwe zimabweretsa thanzi labwino. Koma izi sizikutanthauza kuti muyenera kufa ndi njala, ingodyani pang'ono kuposa masiku onse. Odya zamasamba ndi odyetserako zamasamba ndi bwino kupewa zakudya zogulidwa m'sitolo zomwe zili ndi shuga wambiri, mchere, mafuta, ndi zinthu zina zovulaza.
Tengani mavitamini kuti chitetezo cha mthupi chitetezeke. Musanachite izi, lankhulani ndi dokotala wanu, yemwe angakuuzeni mavitamini ndi zakudya zomwe mukusowa ndikupangira mavitamini abwino. Komabe, musaiwale kuphatikiza zakudya zomwe zili ndi mavitamini A, C, D, ayironi, ndi zinki.
Pitani panja. Pezani chowiringula chotuluka panja, ngakhale mukuganiza kuti kukuzizira. Thupi lanu limafunikira mpweya kuti lisunthe ndipo izi zimapatsa maselo mphamvu zomwe amafunikira. Valani mwansangala ndikuyenda koyenda kapena kuthamanga, tengani galu wanu maulendo ataliatali, pitani kukagula midadada ingapo kuchokera kunyumba kwanu. Zomwe mukufunikira ndikukhala kunja.
Kuchita masewera olimbitsa thupi. Chitani cardio kuti mtima wanu upope komanso magazi anu aziyenda. Zimalimbitsa chitetezo cha mthupi komanso zimathandiza kuchepetsa thupi, kulimbitsa minofu ndi kulimbana ndi kutupa ndi matenda. Kodi kuchita masewera olimbitsa thupi kumathandizira bwanji kulimbitsa chitetezo chokwanira? Chinthucho ndi chakuti panthawi yochita masewera olimbitsa thupi, maselo oyera a magazi amapangidwa omwe amamenyana ndi mabakiteriya oipa ndi mavairasi.
Idyani chakudya chopatsa thanzi. Ndipo kachiwiri za chakudya. Idyani chakudya chochepa kwambiri. Kudya koyenera kumapangitsa kuti thupi lanu likhale lolimba komanso kuti chitetezo cha mthupi chanu chikhale bwino. Imwani madzi okwanira ndipo yesetsani kudya zakudya zopatsa thanzi. Idyani masamba, saladi, masamba owala (koma achilengedwe) ndi zipatso. Phatikizani ginger, malalanje ndi adyo muzakudya zanu.
Kupititsa patsogolo thanzi ndi zizolowezi zatsopano
Phunzirani kumasuka. Kupanikizika kumayambitsa kuchepa kwa chitetezo chokwanira. Kutsika kwa cortisol kumapangitsa thupi lanu kukhala lathanzi, koma mukapanikizika, mumagona pang'ono, osachita masewera olimbitsa thupi, komanso kudya kwambiri, zomwe zimayambitsa matenda. Pali mahomoni opsinjika maganizo otchedwa glucocorticoids. M’kupita kwa nthaŵi, mahomoni ameneŵa amawononga dongosolo lanu mwa kutsekereza maselo ena. Izi zikachitika, mumayamba kutengeka kwambiri ndi ma virus omwe alibe mphamvu.
Ganizirani zabwino. M’pofunika kuti maganizo anu akhale abwino. Kafukufuku akusonyeza kuti anthu osangalala amene alibe n’komwe za kudwala samadwala! Zikuoneka kuti malingaliro abwino amatulutsa ma antibodies ambiri, ngakhale asayansi samamvetsetsabe chifukwa chake.
Khalani otanganidwa. Kafukufuku wasonyeza kuti pali mgwirizano pakati pa kusungulumwa ndi kudzipatula kwa anthu komanso thanzi labwino. Ndife anthu ndipo tiyenera kukhala otanganidwa. Muzicheza ndi anzanu, achibale anu komanso muzisangalala kucheza. Lowani masewera ndi anzanu, potero "kupha" mbalame ziwiri ndi mwala umodzi.
Pewani fodya, mowa ndi mankhwala osokoneza bongo. Zonsezi zimawononga thanzi lanu, kufooketsa thupi lanu tsiku lililonse. Zinthu izi zimasokoneza zinthu, zimakupangitsani kuzolowera. Ndudu, mankhwala osokoneza bongo ndi mowa ndi poizoni. Nthawi zina zotsatira za iwo sizimamveka, koma zimatero.
Gonani mokwanira. Izi zikutanthauza usiku uliwonse. Kugona mokwanira kumachepetsa nkhawa ndipo kumapangitsa kuti thupi lanu libwererenso kuntchito za tsiku ndi tsiku. Kafukufuku wa 2009 adapeza kuti anthu omwe amagona maola ochepera 7 amawonjezera mwayi wawo wogwidwa ndi chimfine. Ndi kuthamanga kwa moyo wathu, zimakhala zovuta kugona maola 7 usiku uliwonse, koma ndizofunikira ngati mukufuna kukhala wathanzi. Kugona musanayambe kudya Loweruka ndi Lamlungu sikofunikira, chifukwa izi zimadzetsa kutopa kwambiri mkati mwa mlungu.
Khalani aukhondo. Kuphatikiza pa kusamba pafupipafupi, muyenera kuchita njira zingapo zaukhondo:
- Kugwitsa ntchito mankhwala omwe amapha tizilombo m'manja. Pewani sopo m'malo opezeka anthu ambiri chifukwa amatha kutengera majeremusi. M'malo mwake, sankhani chipangizo chokhala ndi dispenser. - Nthawi zonse pukuta manja anu bwinobwino. Manja onyowa amatha kukulitsa mabakiteriya. - Tsukani mano, tsuka lilime, floss, tsukani pakamwa panu. Pakamwa pathu pali mabakiteriya ambiri. Kusaukhondo m'kamwa kumakhala ndi matenda oopsa kwambiri kuposa chimfine, monga matenda a shuga.
Tengani ukhondo pamlingo wina. Nazi zinthu zingapo zomwe zimapitilira pang'onopang'ono komanso kukuthandizani kukhala wathanzi:
- Sambani m'manja nthawi iliyonse mukabwera kunyumba. - Pewani zoboola pakhomo. Gwiritsani ntchito nsalu kapena chopukutira kuti mutsegule zitseko pamalo opezeka anthu ambiri. Ngati izi ndizovuta, musakhudze nkhope yanu ndi manja anu mutatha kukhudzana ndi zitseko. - Sambani m'manja mukakumana ndi anthu osawadziwa. - Pokonza chakudya, valani magolovesi apadera. Osakhudza chilichonse pamalo opezeka anthu ambiri. Gwiritsani ntchito zopukutira zamapepala, mapepala akuchimbudzi ndi minyewa kuti mutulutse chimbudzi, kuyatsa bomba, ndi zina zambiri. Ndipo musaiwale kuvala nyengo, kuvala mpango wakukhosi kwanu, kutenga ambulera ndi kuvala nsapato zopanda madzi.