Malangizo 8 osavuta a "m'mawa wabwino kwambiri":
1. Maloto. Muzigona mokwanira, koma musagone. Ndikofunikira kwambiri kugona mokwanira komanso kugona usiku. Chowonadi ndi chakuti mahomoni omwe ali ndi chidwi chofuna kudya komanso kukhuta amakhala ndi kayimbidwe ka circadian (tsiku ndi tsiku) ndipo, monga momwe kafukufuku amasonyezera, kusagona mokwanira kapena kusowa tulo usiku kumapangitsa kuti chikhumbo chiwonjezeke, potero kumathandizira kumadya komanso kuwoneka ngati onenepa kwambiri. . Kugona kwathunthu kwa aliyense kumakhala ndi nthawi yosiyana, pafupifupi kuyambira maola 6 mpaka 8. Koma musagone! Chizoloŵezi chogona kumapeto kwa sabata kapena kugona masana kumabweretsa kusalinganika kwa mahomoni, ulesi wamba, mphwayi komanso kumathandizira kulemera.
2. Madzi. Yambani m'mawa wanu ndi kapu ya madzi ofunda. Kutentha kwamadzi koyenera ndi pafupifupi 60C, ngati mungafune, mutha kuwonjezera madzi pang'ono a mandimu. Madzi, makamaka madzi ndi mandimu, ndi njira yabwino yambitsa m`mimba dongosolo ndi thupi lonse, amalimbikitsa chimbudzi m`mawa (kuyeretsa matumbo) ndi kuwonda.
Kumbukirani kuti madzi otentha amatha kusokoneza chilakolako chanu ndikusokoneza miyambo yanu yam'mawa musanadye chakudya cham'mawa. Osayiwalanso kumwa madzi tsiku lonse. Mosiyana ndi zomwe anthu ambiri amakhulupirira, palibe chifukwa chomwa 2-3 malita a madzi oyera, madzi omwe amapezeka m'thupi amapezeka mu zipatso, ndiwo zamasamba, ngakhale tiyi ndi khofi. Ndizomveka kumwa madzi osati m'magalasi, koma mu sips, pamene mukuphunzira kutsata kumverera kwa ludzu. Zimathandizanso kumwa 0,5-1 galasi lamadzi musanadye. Ndipo pewani kuzizira komanso madzi oundana komanso mandimu okoma.
3. Charger. Yambani tsiku lanu ndi masewera olimbitsa thupi pang'ono. Zitha kukhala mphindi 5-10 za hatha yoga, masewera olimbitsa thupi ophatikizana, kapena mphindi 1-2 mu bala yopingasa. Izi zidzatulutsa thupi lonse ndikudzutsa malingaliro. Kuphatikiza apo, kuchita masewera olimbitsa thupi pang'ono musanadye chakudya cham'mawa kumathandiza kukhazikika kwa shuga m'magazi, zomwe zimalepheretsa njala ndikuletsa kudya kwambiri pa kadzutsa.
4. Kusinkhasinkha. Gwiritsani ntchito mphindi zisanu m'mawa uliwonse ndikuganizira za nthawi yomwe muli nayo. Mchitidwewu ndi wosavuta: khalani momasuka ndi nsana wolunjika pamalo opanda phokoso, tcherani khutu ku momwe malingaliro anu alili, tsatirani malingaliro ndi momwe mukumvera. Kusinkhasinkha kulibe kukanika ndipo sikumaphatikizapo khama ndi kusintha zomwe zikuchitika. Inu mungoyang'ana zomwe ziri ndipo musayese kusokoneza izo mwanjira iliyonse. Kafukufuku wochuluka wasonyeza kuti kusinkhasinkha kwachidule m'mawa kumathandiza kuchepetsa thupi komanso kuchepetsa kudya.
5. Mapuloteni kadzutsa. Musanyalanyaze chakudya cham'mawa, chifukwa chimakhazikitsa njira ya tsiku lonse. Ndi anthu owerengeka okha omwe amapindula popanga chakudya cham'mawa kapena ngakhale popanda izo, kwa ena onse, chakudya cham'mawa cham'mawa ndi chakudya chofunikira. Chakudya cham'mawa chimatsimikizira ngati mudzakhala okhutitsidwa komanso okhutitsidwa mpaka nkhomaliro kapena zokhwasula-khwasula zosatha. Mapuloteni a chakudya cham'mawa amathandizira kuchepetsa thupi pochepetsa kuchuluka kwa ghrelin, timadzi timene timayambitsa chilakolako cha kudya. Koma chakudya cham'mawa chokhala ndi chakudya chambiri chimawonjezera kutulutsa kwa ghrelin ndipo motero kumangolimbikitsa chidwi komanso kupewa kukhuta. Chifukwa chake, oatmeal kapena muesli pa kadzutsa si njira yabwino kwambiri. Ndikwanzeru kugwiritsa ntchito kanyumba tchizi, yoghurt, tchizi, mtedza, mbewu, chimanga chama protein, monga quinoa kapena amaranth, ndi zina m'mawa.
6. Maola awiri yopuma. Langa maganizo ako. Poyamba, ikani alamu ndikupuma kwa maola awiri pakati pa chakudya cham'mawa ndi chakudya chotsatira (mutha kuwonjezera kupuma mpaka maola 5). Chizoloŵezi chophwekachi sichidzangokupatsani ulamuliro wambiri pa kadyedwe kanu, koma chidzakhala chida chabwino cha kudziletsa. Kuphatikiza apo, kukhala ndi kupuma kwanthawi yayitali pakati pa chakudya kumathandizira kutsitsa thupi ndikubwezeretsa dongosolo la enzymatic.
7. Dzuwa. Ingotsegulani makatani. Kuwala kwa Dzuwa kumakhudza kwambiri dongosolo lamanjenje, kuphatikiza kutulutsa kwa mahomoni a "njala", omwe amathandizira kuchotsa kunenepa kwambiri. Choncho tsegulani mawindo kapena, ngati dzuwa latuluka, yendani mphindi 15 m’mawa. Kukhala padzuwa ndi njira yabwino kwambiri yokwaniritsira zosowa za thupi lanu la vitamini D. Ndipo kupeza vitamini D wokwanira kungakuthandizeni kuchepetsa thupi komanso kupewa kunenepa. Pa avereji, kukhala padzuwa kwa mphindi 15 (poganiza kuti khungu lalikulu limakhala lotseguka) ndiyo nthawi yabwino kwambiri yoti thupi lipange vitamini D. mu mawonekedwe a zakudya zowonjezera.
8. Diary. Yambani "tsiku lanu langwiro" polemba mndandanda wa zochita ndikuyesera kumamatira ku maphunzirowo tsiku lonse. Musanagone, pendani mndandanda wanu wam'mawa ndikuwunikanso (zapakamwa kapena zolembedwa) tsiku lonse. Lembani zochitika zofunika, zopambana, zolephera, fufuzani mkhalidwe wanu pamagulu onse: thupi, maganizo, maganizo, ndi zina zotero. Chizoloŵezi chophwekachi chimalimbikitsa chidziwitso chozama ndikulimbikitsa kukula kwamkati. Kusunga diary ya chakudya tsiku lonse ndi njira yosavuta yodziletsa yomwe nthawi zambiri imakhala yochepa. Panthawiyi, kafukufuku wasonyeza kuti njira yosavuta si zothandiza kuwonda, komanso yabwino kwa chilango lonse.
Kusintha pang'ono pang'ono ku zizolowezi zanu zam'mawa kungakhale chinsinsi cha "tsiku labwino" komanso njira yosavuta yosungira bwino komanso nyonga. Kuphatikiza apo, imakhala ndi zotsatira zabwino pakuwonda komanso kuwongolera thanzi lonse. Osanyalanyaza m'mawa!