Malangizo 5 othana ndi kuthamanga kwa magazi

Zamkati

• 1. Sinthanitsani mchere ndi zokometsera zina
• 2. Muzichita masewera olimbitsa thupi nthawi zonse
• 3. Musamapanikizike
• 4. Kugona pakati pa maola 6 ndi 8 usiku
• 5. Kumwa mankhwala pa nthawi yoyenera
• Mndandanda wazakudya zoyipa kwambiri za matenda oopsa

Kuti muchepetse kuthamanga kwa magazi moyenera, kuphatikiza pamankhwala omwe adokotala akuvomereza, ndikofunikira kusintha zina mwazomwe timachita m'moyo, popeza zambiri zomwe timachita kapena kudya zimawonetsedwa mwachindunji pakapanikizika. Chifukwa chake, zina mwazofunikira kuti muchepetse kupanikizika ndikuwonda, kuchita masewera olimbitsa thupi ndikusiya kusuta, mwachitsanzo.

Zosintha zina, komabe, ndizosavuta, chifukwa palibe amene akuyenera kudya chakudya chopanda tanthauzo ndipo sungathe kuonda usiku umodzi, mwachitsanzo, chifukwa chake, maupangiri 5wa akhoza kutsatiridwa tsiku ndi tsiku, kuphatikiza panthawi yapakati, kuti izi zikhale zosavuta kukwaniritsa:

1. Sinthanitsani mchere ndi zokometsera zina

Mchere si nyengo yokhayo yomwe imatha kununkhira chakudya, ndipo pali njira zambiri zosinthira, ndipo mutha kuyikapo zokometsera monga: tsabola, anyezi, adyo, ginger, oregano, parsley, coriander, basil, safironi, bay bay ndi rosemary. N'zotheka kulawa zonunkhira popanda kudziimba mlandu, komanso kuti muzitha kuzisintha ndikupeza zatsopano.

Kuphatikiza apo, zakudya zamzitini, soseji ndi zakudya zowundana, kapena zonunkhira zopangidwa kale, monga makapu kapena miphika, ziyenera kupewedwa, chifukwa zimakhala ndi mchere wambiri komanso zowonjezera zomwe sizingayang'aniridwe, zotsutsana ndi omwe ali ndi matenda oopsa . Chifukwa chake, ndikofunikira kusankha zakudya zopangidwa kunyumba, kapena mwanjira yachilengedwe kwambiri.

Ngati ndikofunikira kudya pafupipafupi, tikulimbikitsidwa kuti titenge mabokosi akudya kunyumba, omwe amatha kupangika onse tsiku limodzi la sabata ndikumazizira m'makontena osiyana. phunzirani menyu wathanzi sabata iliyonse komanso chisamaliro pokonzekera mabokosi azakudya kuti mugwire ntchito.

2. Muzichita masewera olimbitsa thupi nthawi zonse

Kuchita masewera olimbitsa thupi ndikofunikira kuthandizira kuchepetsa kuthamanga kwa magazi ndikuwongolera kuyenda kwa magazi, kuthandiza kupewa ndi kuchiza matenda osiyanasiyana. Komabe, izi zimatheka ngati zolimbitsa thupi zimachitika pafupipafupi, osachepera 3 pa sabata.

Chifukwa chake, palibe chifukwa chodzilimbitsira masewera olimbitsa thupi masiku atatu motsatizana, kenako kumathera masiku 10 osapitako, kapena kumangochita zochitika kumapeto kwa sabata. Monga momwe mankhwala akuyenera kutsatira chizolowezi, zolimbitsa thupi ziyeneranso kuwonedwa ngati chithandizo ndipo, koposa pamenepo, kukhala ndi thanzi labwino komanso moyo wabwino. Onani malangizo othandizira kuti muchepetse kuthamanga kwa magazi.

3. Musamapanikizike

Kupsinjika ndi nkhawa zimayambitsa zovuta zingapo m'thupi, monga kupanga mahomoni monga cortisol, adrenaline ndi insulin zomwe zingayambitse kupanikizika nthawi zonse, ngakhale ndi chithandizo choyenera.

Chifukwa chake, kufunafuna njira zina zochepetsera kupsinjika kwa moyo watsiku ndi tsiku, ngakhale chizolowezi sichikuthandizani, tikulimbikitsidwa kuti tithandizire kuchepetsa kukakamizidwa. Njira zina zazikuluzikulu ndikuchita kusinkhasinkha, yoga, kutikita minofu, kutema mphini ndi pilates. Kuchita masewera olimbitsa thupi kumathandizanso kuchepetsa kuchuluka kwa mahomoni ndi kupsinjika, ngakhale ndiyenda mphindi 30.

4. Kugona pakati pa maola 6 ndi 8 usiku

Kuti kugunda kwa mtima ndi mtsempha wamagazi ziziyenda bwino, kulola kuti magazi aziyenda bwino, pamafunika maola 6 ogona usiku uliwonse. Chifukwa chake, ngakhale zimatha kusiyanasiyana pakati pa munthu ndi munthu, choyenera ndichakuti kugona kumatha pafupifupi maola 7, poti maola opitilira 8 nawonso siabwino paumoyo, kuwonjezera chiopsezo cha matenda amtima.

Kuphatikiza apo, ndikofunikanso kugona tulo tokhazikika komanso tokha, kupewa kugona tulo komanso kusokonezeka usiku, zomwe zimawononga kugona mokwanira paumoyo. Onani malangizo 10 ogona bwino.

5. Kumwa mankhwala pa nthawi yoyenera

Ndikofunika kuti mankhwala opanikizika amwidwe pakadali pano komwe dokotala akukulangizani, mwachitsanzo, maola 8, 12 kapena 24, ndipo ndikofunikira kuti nthawi zonse amamwa nthawi yofananira tsiku lililonse. Chilangochi ndi chofunikira, chifukwa momwe mankhwala amathandizira pakapita nthawi, choncho ngati munthuyo achedwa kapena akuyembekeza nthawi yamankhwala, zotsatira zake zimatha kusiyanasiyana.

Mwachitsanzo, ngati mankhwala akuyenera kumwa maola asanu ndi atatu aliwonse, nthawi yake imatha kukhala 6 koloko, 2 pm ndi 10 pm, komanso 8 am, 4 pm ndi 12 pm, mwachitsanzo. Chifukwa chake, nthawiyo imalemekezedwa, koma ndondomekoyi imafotokozedwa molingana ndi zosowa za munthu aliyense, ndipo ndibwino kuti nthawi zofananazo zizikhala tsiku lililonse. Ngati pali zovuta pakutsatira ndandanda yamankhwala, ndikofunikira kuyankhula ndi adotolo kuti awone kuthekera kosintha kapena kusintha mankhwalawo.

Chofunika kukumbukira, ndikuyika alamu kapena foni kuti ikuchenjezeni nthawi ikakwana, ndipo nthawi zonse muzinyamula chikwama chanu kapena chikwama chanu bokosi lokhala ndi mankhwala oti mugwiritse ntchito mukakhala kuti mulibe.

Mndandanda wazakudya zoyipa kwambiri za matenda oopsa

Zakudya zomwe zili pamndandandawu ziyenera kupewedwa ndi munthu yemwe ali ndi matenda oopsa, chifukwa ali ndi mchere wambiri ndipo zimapangitsa kuti zikhale zovuta kuchepetsa kuthamanga kwa magazi.

• Ma Cracker ndi ma cracker ena;
• Buluu ndi mchere;
• Zakudya zophika;
• Chips ndi mchere;
• Maolivi;
• Zaamphaka;
• Zakudya zophatikizidwa monga soseji;
• Soseji zosuta;
• Zakudya zamchere;
• Nsomba zamchere;
• Msuzi;
• Nyama ya Knorr kapena msuzi wa nkhuku;
• Zakumwa zozizilitsa kukhosi;
• Zakudya zotsogola zokonzeka kugwiritsidwa ntchito;
• Khofi;
• Tiyi wakuda;
• Tiyi wobiriwira.

Kuphatikiza apo, pakudya magazi kuthamanga ndikofunikanso kuwerenga zolembera mosamala chifukwa mcherewo ukhoza kutchedwa sodium, sodium chloride kapena monosodium glutamate. Zinthu zomwe zili ndi kufotokozazi muzakudya ziyenera kupewa ndi odwala omwe ali ndi matenda oopsa. Onani njira zochepetsera pang'ono kugwiritsa ntchito mchere tsiku ndi tsiku.

Onaninso malangizo ena ochokera kwa katswiri wazakudya kuti achepetse kuthamanga kwa magazi: