Malamulo Osavuta 5 A Zaumoyo Wodabwitsa

Zamkati

• 1. Osayika Zinthu Zoopsa M'thupi Lanu
• 2. Nyamula Zinthu ndi Kuzungulira
• 3. Kugona Monga Khanda
• 4. Pewani Kupanikizika Kwambiri
• 5. Muzidyetsa Thupi Lanu Ndi Zakudya Zenizeni
• Muyenera Kukhala Ndi Moyo Wosatha

Kutsata moyo wathanzi nthawi zambiri kumawoneka kovuta kwambiri.

Otsatsa ndi akatswiri ponse ponse akuwoneka kuti akupereka uphungu wotsutsana.

Komabe, kukhala ndi moyo wathanzi sikuyenera kukhala kovuta.

Kuti mukhale ndi thanzi labwino, muchepetse thupi komanso kumva bwino tsiku lililonse, zonse muyenera kuchita ndikutsatira malamulo osavuta 5 awa.

1. Osayika Zinthu Zoopsa M'thupi Lanu

Zinthu zambiri zomwe anthu amaika mthupi lawo ndizowopsa.

Zina, monga ndudu, mowa ndi mankhwala osokoneza bongo, ndizonso osokoneza bongo, zomwe zimapangitsa kuti zikhale zovuta kwa anthu kuzisiya kapena kuzipewa.

Ngati muli ndi vuto ndi chimodzi mwazinthu izi, ndiye kuti kudya ndi kuchita masewera olimbitsa thupi ndizomwe sizikukudetsani nkhawa.

Ngakhale mowa ndi wabwino pang'ono kwa iwo omwe angawalekerere, fodya komanso mankhwala osokoneza bongo ndi oyipa kwa aliyense.

Koma vuto lofala kwambiri masiku ano ndikudya zakudya zopanda thanzi, zotsatsira matenda.

Ngati mukufuna kukhala ndi thanzi labwino, muyenera kuchepetsa kudya zakudya izi.

Mwinanso kusintha kwamphamvu kwambiri komwe mungapange kuti muzidya bwino ndikuchepetsa zakudya zopangidwa kale.

Izi zitha kukhala zovuta chifukwa zambiri mwa zakudyazi zidapangidwa kuti zikhale zokoma kwambiri komanso zovuta kuzikana ().

Pokhudzana ndi zosakaniza zinazake, shuga wowonjezera ndi ena mwazovuta kwambiri. Izi zimaphatikizapo madzi a chimanga a sucrose ndi high-fructose.

Zonsezi zitha kuwononga kagayidwe kanu kagwiritsidwe ntchito mukamadya mopitirira muyeso, ngakhale anthu ena amatha kupilira pang'ono ().

Kuphatikizanso apo, ndibwino kupewa mafuta onse opatsirana, omwe amapezeka mumitundu ina ya majarini komanso zakudya zophikidwa m'matumba.

Simungakhale wathanzi ngati mupitiliza kuyika zinthu zolimbikitsa matenda m'thupi lanu. Izi zimaphatikizapo fodya ndi mowa, komanso zakudya zina zosinthidwa ndi zosakaniza.

2. Nyamula Zinthu ndi Kuzungulira

Kugwiritsa ntchito minofu yanu ndikofunikira kwambiri kuti mukhale ndi thanzi labwino.

Ngakhale kunyamula zolemera ndi kuchita masewera olimbitsa thupi kungakuthandizeni kuwoneka bwino, kuwongolera mawonekedwe anu ndi nsonga chabe ya madzi oundana.

Muyeneranso kuchita masewera olimbitsa thupi kuti muwonetsetse kuti thupi lanu, ubongo ndi mahomoni akugwira bwino ntchito.

Kukweza zolemera kumachepetsa shuga wamagazi ndi insulin, kumathandizira cholesterol komanso kumachepetsa ma triglycerides (3).

Zimakwezanso kuchuluka kwanu kwa testosterone ndi mahomoni okula, onse omwe amakhudzana ndi moyo wabwino ().

Kuphatikiza apo, kuchita masewera olimbitsa thupi kumathandizira kuchepetsa kukhumudwa komanso chiopsezo cha matenda osiyanasiyana, monga kunenepa kwambiri, matenda ashuga amtundu wa 2, matenda amtima, Alzheimer's ndi ena ambiri (5).

Kuphatikiza apo, kuchita masewera olimbitsa thupi kumatha kukuthandizani kuti muchepetse mafuta, makamaka kuphatikiza zakudya zabwino. Sikuti imangotentha zopatsa mphamvu, komanso imathandizira kuchuluka kwa mahomoni komanso magwiridwe antchito amthupi.

Mwamwayi, pali njira zambiri zolimbitsa thupi. Simuyenera kuchita masewera olimbitsa thupi kapena kukhala ndi zida zokwera mtengo zolimbitsa thupi.

N'zotheka kuchita masewera olimbitsa thupi kwaulere komanso m'nyumba mwanu. Ingofufuzani pa Google kapena YouTube kuti mupeze "zolimbitsa thupi" kapena "calisthenics," mwachitsanzo.

Kutuluka panja kukayenda kapena kuyenda kokayenda ndichinthu china chofunikira chomwe muyenera kuchita, makamaka ngati mungapeze dzuwa mukadali komweko (kwa gwero lachilengedwe la vitamini D). Kuyenda ndichisankho chabwino komanso machitidwe olimbitsa thupi kwambiri.

Chinsinsi chake ndi kusankha chinthu chomwe mungasangalale nacho ndipo mutha kutsatira nacho m'kupita kwanthawi.

Ngati simuli bwino kapena muli ndi mavuto azachipatala, ndibwino kuti mulankhule ndi adotolo kapena akatswiri azaumoyo musanayambe maphunziro atsopano.

Kuchita masewera olimbitsa thupi sikungokuthandizani kuti muwoneke bwino, komanso kumawonjezera kuchuluka kwamahomoni, kumakupangitsani kuti mumve bwino komanso kumachepetsa chiopsezo cha matenda osiyanasiyana.

3. Kugona Monga Khanda

Kugona ndikofunikira kwambiri paumoyo wathanzi komanso kafukufuku akuwonetsa kuti kusowa tulo kumayenderana ndi matenda ambiri, kuphatikiza kunenepa kwambiri komanso matenda amtima (, 7,).

Ndikulimbikitsidwa kwambiri kuti mupange nthawi yogona, yabwino.

Ngati mukuwoneka kuti simukugona bwino, pali njira zingapo zomwe mungayesere kuti musinthe:

• Musamwe khofi madzulo.
• Yesetsani kugona ndi kudzuka nthawi zofananira tsiku lililonse.
• Gonani mumdima wathunthu, osayatsa.
• Chepetsani magetsi mnyumba mwanu kutatsala maola ochepa kuti mugone.
• Kuti mudziwe zambiri zamomwe mungakwaniritsire kugona kwanu, onani nkhaniyi.

Kungakhalenso bwino kukaonana ndi dokotala wanu. Matenda atulo, monga matenda obanika kutulo, ndiofala kwambiri ndipo nthawi zambiri amachira mosavuta.

Kugona mokwanira kumatha kukhala ndi thanzi labwino m'njira zambiri kuposa momwe mungaganizire. Mudzamva bwino mwakuthupi komanso mwamaganizidwe ndikuchepetsa chiopsezo chamatenda osiyanasiyana.

4. Pewani Kupanikizika Kwambiri

Moyo wathanzi umaphatikizapo kudya zakudya zopatsa thanzi, kugona mokwanira komanso kuchita masewera olimbitsa thupi pafupipafupi.

Koma momwe mumamvera komanso momwe mumaganizira ndizofunikanso kwambiri. Kukhala wopanikizika nthawi zonse ndi njira yatsoka.

Kupsinjika kowonjezera kumatha kukweza milingo ya cortisol ndikuwononga kwambiri kagayidwe kanu. Itha kukulitsa kulakalaka zakudya zopanda pake, mafuta m'mimba mwanu ndikuchulukitsa chiopsezo cha matenda osiyanasiyana (, 10,).

Kafukufuku akuwonetsanso kuti kupsinjika ndimomwe kumathandizira kukhumudwa, lomwe ndi vuto lalikulu lathanzi masiku ano (12,).

Kuti muchepetse kupsinjika, yesetsani kukhala ndi moyo wosavuta - kuchita masewera olimbitsa thupi, kuyenda maulendo achilengedwe, kuyeserera kupuma mwakuya komanso mwina kusinkhasinkha.

Ngati simungakwanitse kuthana ndi zovuta pamoyo wanu watsiku ndi tsiku osapanikizika kwambiri, ganizirani zakuwona katswiri wamaganizidwe.

Sikuti kuthana ndi kupsinjika kwanu kudzakupangitsani kukhala wathanzi, komanso kukulitsa moyo wanu munjira zina. Kudutsa m'moyo nkhawa, kuda nkhawa komanso kusapeza nthawi yopumulira ndikusangalala ndikungotaya kwakukulu.

Kupsinjika kumatha kuwononga thanzi lanu, kumabweretsa kunenepa komanso matenda osiyanasiyana. Pali njira zambiri zomwe mungachepetse kupsinjika kwanu.

5. Muzidyetsa Thupi Lanu Ndi Zakudya Zenizeni

Njira yosavuta komanso yothandiza kudya chakudya chopatsa thanzi ndiyo kuganizira zakudya zenizeni.

Sankhani zakudya zosasinthidwa, zonse zomwe zikufanana ndi momwe zimawonekera m'chilengedwe.

Ndibwino kudya nyama ndi zomera zosakaniza - nyama, nsomba, mazira, masamba, zipatso, mtedza, mbewu, komanso mafuta athanzi, mafuta ndi mkaka wamafuta ambiri.

Ngati muli athanzi, owonda komanso achangu, kudya kwathunthu, ma carbs osakhazikika ndibwino kwambiri. Izi zimaphatikizapo mbatata, mbatata, nyemba ndi mbewu zonse monga phala.

Komabe, ngati muli onenepa kwambiri, onenepa kwambiri kapena mwawonetsa zizindikiro zamavuto amadzimadzi monga matenda ashuga kapena kagayidwe kachakudya, ndiye kuti kudula magwero azakudya zazikulu kwambiri kumatha kuyambitsa kusintha kwakukulu (14,, 16).

Nthawi zambiri anthu amatha kulemera kwambiri pochepetsa chakudya chifukwa amayamba kudya pang'ono (,).

Chilichonse chomwe mungachite, yesetsani kusankha zakudya zonse, zosasinthidwa m'malo mwa zakudya zomwe zimawoneka ngati zidapangidwa mufakitole.

Kusankha zakudya zonse zomwe sizinasinthidwe monga zipatso, ndiwo zamasamba, mbewu ndi mbewu zonse ndizofunikira kwambiri pa thanzi lanu.

Muyenera Kukhala Ndi Moyo Wosatha

Ndikofunika kukumbukira kuti malingaliro odyera ndi malingaliro olakwika chifukwa pafupifupi sagwira ntchito nthawi yayitali.

Pachifukwa ichi, ndikofunikira kukhazikitsa njira yosinthira moyo.

Kukhala wathanzi ndi mpikisano wothamanga, osati kuthamanga.

Zimatenga nthawi ndipo muyenera kumamatira kwa moyo wanu wonse.