M'mawa ndi wabwino: Malamulo 11 oyambira bwino tsiku

Kafukufuku wambiri akuwonetsa kuti m'mawa umakhala ndi kamvekedwe ka tsiku lonse, ndipo chizoloŵezi chomwechi chimapangitsa kuti ntchito ikhale yogwira mtima, chifukwa kuyesetsa pang'ono ndi kudzipereka kumagwiritsidwa ntchito. Chifukwa chake, malinga ndi kafukufuku waposachedwa wa psychology wa zizolowezi, anthu omwe ali ndi nkhawa nthawi zambiri amadziŵika ndi khalidwe lodziwikiratu. Choncho, kupanga zizoloŵezi zabwino kumathandiza kuti mukhale ndi thanzi labwino, m'maganizo ndi m'maganizo pazovuta.

Pokonzekera zochitika zam'mawa, ndikofunika kumvetsetsa bwino nthawi yomwe amatenga. Ngati palibe chilichonse chimene mukuchita, dziwani zofooka zanu ndi zokhumudwitsa zazikulu: ndibwino kwambiri kusiyana ndi kuyesa ntchito zambirimbiri pawindo laling'ono. Kenako ganizirani za makhalidwe abwino amene muyenera kutengera. Mwachitsanzo, ngati nthawi zonse mulibe nthawi yoti mudye chakudya cham’mawa, mukhoza kuphika chakudya madzulo kuti pakhale chakudya.

Kufunika kothamangira kwinakwake kusanache sikutanthauza kuti tiyenera kuthamangira mwangozi. Mwachitsanzo, odzuka m’maŵa ndi amene adziphunzitsa kudzuka patangopita ola limodzi nthaŵi zonse amakhala ndi nthaŵi ya miyambo ya m’maŵa.

Ola lowonjezera m'mawa limapereka zambiri, chinthu chachikulu ndicho kupeza njira yomwe idzakulolani kuti mukhale tcheru ndikukhala ndi mphamvu tsiku lonse. Kwa ena, zitha kukhala zolimbitsa thupi: kuyenda, kuthamanga, kulimbitsa thupi kapena yoga. Wina ali pafupi ndi kusinkhasinkha, kukonzekera tsikulo mwachangu kapena kuphika.

11 malamulo abwino ammawa

Miyambo yam'mawa ndi yosiyana kwambiri. Aliyense ndi wosiyana, ndipo zomwe zimagwira ntchito kwa munthu mmodzi sizingagwire ntchito kwa wina. Komabe, pali mfundo zingapo zofunika zomwe zimathandiza kukhala ndi thanzi labwino m'maganizo.

1. Konzekerani

Mwinamwake, mwamva kale kuti mmawa wabwino umayamba madzulo. Ganizirani zomwe muyenera kuchita musanagone kuti musasokoneze bata la m'mawa. Konzani zonse zomwe mukufuna: chakudya, madzi a khofi, zovala. Yang'anani ngati makiyi, thumba, foni zili m'malo, makamaka ngati mutachoka pakhomo mwamsanga - izi zidzakupulumutsani ku nkhawa ndi chisokonezo.

Kugona nthawi yomweyo: mpumulo wabwino usiku umadalira lamulo ili la ukhondo wa tulo. Kugona kwabwino kumachepetsa chiopsezo cha zovuta monga nkhawa ndi psychosis, pomwe kusowa tulo kumathandizira kukula kwawo. Kumbukirani kuti mwambo wa m’maŵa umangothandiza kukhala ndi thanzi labwino m’maganizo ngati mwagona bwino usiku.

2. Lolani kuwala

Kuwala kowala kumapereka kumverera kwachisangalalo. Kuti muchepetse ulesi wam'mawa, yatsani nyali kapena tsegulani makatani anu ndikulowetsa padzuwa kwa mphindi 5-10 mutadzuka.

Si chinsinsi kuti kusowa kwa masana m'nyengo yophukira-yozizira kumakhumudwitsa. Kutali kwambiri ndi equator, kuchuluka kwa kupsinjika kwanyengo kumachulukirachulukira, ndipo kugona kumathandizira kwambiri kuti matendawa ayambike. Zatsimikiziridwa kuti omwe amayenera kudzuka dzuwa lisanatuluke amapindula ndi kuwala kwa buluu komwe kumatulutsidwa ndi nyali za LED. Yatsani kuyatsa koyenera, kudzakuthandizani "kugwedeza" zotsalira za tulo.

3. Yatsani bedi

Zimangotenga mphindi zingapo, koma anthu ambiri amapewa ntchitoyi. Ngati simuyala kale bedi lanu m'mawa uliwonse, ino ndi nthawi yoti muyambe. Kafukufuku wasonyeza kuti chizoloŵezichi chimapangitsa kugona bwino ndipo nthawi zambiri kumapangitsa kuti munthu azisangalala. Kuonjezera apo, akatswiri ena amanena kuti kuchitapo kanthu kosavuta kumalimbikitsa kudzidalira: timakhala ndi dongosolo komanso kudzidalira, zomwe zimapangitsa kuti tsiku lonse likhale losangalala.

4. Bweretsani zamadzimadzi

Kutaya madzi m'thupi kwapezeka kuti kumawononga luso lachidziwitso. Kuonjezera apo, kusowa kwa madzi m'thupi kumayambitsa kutopa, kukwiya komanso kusokonezeka. Popeza ambiri aife timadzuka ndi ludzu pang’ono, m’pofunika kubwezera madzi amene atayika usiku m’maŵa kuti tisangalale ndi kuthetsa maganizo.

Ngakhale kuti hydration yoyenera yokha sichitha kupsinjika maganizo kapena nkhawa, kutaya madzi m'thupi kosatha kumangowonjezera mavutowa. Kumwa madzi m'mawa ndi njira yabwino yolimbikitsira ndikubwezeretsa mtendere wamalingaliro.

5. Idyani chakudya cham'mawa

Katswiri wa zamaganizo Nicole Urdang akulangiza kuti musadzikane chakudya cham'mawa. “Mukadya zokhwasula-khwasula patatha ola limodzi mutadzuka, shuga m’magazi amakwera, zomwe zimalepheretsa mantha,” akufotokoza motero. - Mwakhala mukuvutika ndi njala usiku wonse. Idyani chinthu chokoma - sichidzangokusangalatsani, komanso chidzakupatsani mphamvu. Osapeputsa mphamvu ya kuchuluka kwa shuga m'thupi tsiku lonse: imayang'anira ntchito zathu. ”

Malingaliro a Nicole akutsimikiziridwa ndi anzake ambiri. Kafukufuku wofalitsidwa mu International Journal of Diet and Nutrition sanapeze zizindikiro zoonekeratu za kuvutika maganizo kwa omwe amadya chakudya cham'mawa tsiku ndi tsiku, mosiyana ndi gulu lolamulira, omwe amadya chakudya cham'mawa nthawi ndi nthawi. Kafukufuku wina wapeza kugwirizana pakati pa chakudya cham'mawa chokhazikika ndi kuchepa kwa cortisol (hormone yopsinjika maganizo).

Kuphatikiza apo, akatswiri amaumirira kuti chakudya cham'mawa sichakudya chofunikira kwambiri patsiku. Palibenso chofunikira ndi chomwe chimapangidwa. Idyani chakudya cham'mawa chathanzi: sankhani zakudya zomwe zimakhala ndi ma carbohydrate ovuta, mapuloteni, ndi mafuta athanzi. Choncho, mtedza, yogurt ndi mazira zimathandiza kuchepetsa nkhawa.

6. Sungani buku lothokoza

Kuyamikira kumatipangitsa kukhala osangalala, kumalimbitsa maubwenzi, komanso kumatithandiza kukhala osangalala. Kuyesera kwaposachedwa kunasonyeza kuti ngakhale mphindi zochepa patsiku lothokoza lingathandize kuthana ndi mavuto a maganizo.

Kuti muyambe tsiku ndi malingaliro abwino, lembani zinthu zitatu zomwe mumayamikira. Ngakhale ngati palibe amene akudziwa za mndandanda wanu, chizolowezi choyamikira nthawi zonse chimapereka zotsatira zabwino.

7. Dzilimbikitseni

Zapezeka kuti kulimbikitsana kumathandiza kuthana ndi kugona komanso kukhala ndi mphamvu zambiri. Pamene palibe chomwe chimalimbikitsa, kudzuka pabedi kumakhala kovuta. Ngati m'mawa uliwonse mumadzikakamiza kuti mudzuke ndikuyamba kukhala ndi moyo, ganizirani momwe mungachepetsere monotony. Nchiyani chidzabweretsa chisangalalo ndi chikhumbo chodumpha kuchokera pabedi? Zitha kukhala chilichonse: kuyenda galu, mtundu watsopano wa khofi womwe mudalota kuyesa, bola ngati umabweretsa chisangalalo.

Anthu ovutika maganizo amatha kukhala ndi kusintha kwa maganizo tsiku ndi tsiku, makamaka kukhumudwa m'mawa. Nthawi zambiri, chizindikiro ichi chimapangitsa kukhala ntchito yovuta. Ngati mukuganiza kuti kuchepa kwa chilimbikitso kumayambitsidwa ndi kupsinjika maganizo, muyenera kukaonana ndi katswiri wa zamaganizo.

8. Chepetsani zotsatira zaukadaulo

Kumbali imodzi, teknoloji imapangitsa moyo wathu kukhala wosavuta, kumbali ina, kugwiritsa ntchito foni yamakono kumatha kukhala chizolowezi chosokoneza maganizo chomwe chimawononga maganizo. Asayansi apeza kuti zomwe zimatchedwa chizolowezi cha smartphone zimabweretsa nkhawa komanso kukhumudwa.

Lekani kufikira foni yanu mutangotsegula maso, kapena kuchepetsa nthawi yanu yochezera. Kotero mudzabwezera kumveka kwa malingaliro ndi malingaliro a cholinga, owonongedwa ndi nkhani, zochitika zandale ndi masoka a anthu ena omwe amachititsa kuti mukhale opanda chiyembekezo.

9. Sinkhasinkha

Kusinkhasinkha m'mawa sikumangokuthandizani kuyang'ana kwambiri ntchito zofunika ndikuwonjezera zokolola, komanso kumakhala ndi zotsatira zabwino pamaganizidwe. Zatsimikiziridwa kuti kusinkhasinkha kwa mphindi 15 kumabwezeretsa chuma cha thupi kuposa tsiku latchuthi. Kuphatikiza apo, kusinkhasinkha kumachepetsa kupsinjika, kumathetsa kuukira kwa melancholy ndi mantha osadziwika bwino, komanso kumachepetsa ululu.

Yesani kusinkhasinkha kwa mphindi 5-15 m'mawa uliwonse. Pezani malo opanda phokoso, khalani omasuka, ikani chowerengera nthawi, ndikuyamba. Njira imodzi yosavuta ndiyo kutseka maso ndi kuyang'ana pa kupuma kwanu.

10. Sungani

Zokonzedwa kumayambiriro kwa tsiku zimathandizira kumvetsetsa zomwe zikubwera, kugawa nthawi ndikukwaniritsa zolinga. Nthawi zina pamakhala zinthu zambiri zofunika kwambiri zomwe sitingathe kuzisunga m'mutu mwathu ndipo, kuwonjezera apo, timakhala ndi mantha nthawi zonse, ngati kuti sitidzaiwala kalikonse. Tengani mphindi zingapo kuti mukonzekere ndipo simudzadandaula za kusowa chinachake.

Mndandandawu umachotsa chisokonezo, umapanga tsiku ndikulimbitsa kukumbukira. Yambani ndi ntchito zofunika kwambiri. Musalole kuti dongosolo lanu likhale lalifupi komanso loona: musaphatikizepo chilichonse chosafunika kapena chaching'ono, ndipo musalole kukambirana molakwika mkati.

11. Pitirizani kuchita masewera olimbitsa thupi

Kwa iwo omwe ndandanda yawo imakhala yotanganidwa kwambiri, makamaka tikulimbikitsidwa kuti tisunthire mwachangu kuti mukhalebe otanganidwa. Asayansi amatsimikizira mobwerezabwereza kuti kuchita masewera olimbitsa thupi kumakhudza kwambiri maganizo komanso kumathandiza kuthana ndi matenda a ubongo. Kuthamanga kwa m'mawa ndikwabwino, koma sikofunikira. Ngati nthawi ikutha, masewera angapo otambasula ndi kudumpha mwamphamvu kudzakhala kokwanira kuti magazi aziyenda.

Zochita zamasewera zimayambitsa kuchuluka kwa ma endorphins, omwe amachepetsa kupsinjika ndi nkhawa, ndipo izi zimapereka bata komwe kuli kofunikira m'mawa.

Mokulira, zilibe kanthu kuti mumakhala ndi nthawi yochuluka bwanji m'mawa: mphindi zingapo kapena maola angapo. Kamodzi kokha, chizoloŵezicho chimathandiza kusunga mtendere wamaganizo kwa tsiku lonse.