Njira zopumulira za 8 zothetsera malingaliro

Zamkati

• 1. Sinkhasinkhani tsiku lililonse
• 2. Muzichita masewera olimbitsa thupi kwa mphindi 30
• 3. Kukhala ndi malingaliro abwino
• 4. Khalani ndi nthawi yopuma
• 5. Chezani ndi anzanu
• 6. Idyani bwino kuti mudziteteze ku nkhawa
• 7. Chitani kutikita ulesi
• 8. Kumwa mankhwala achilengedwe
• Chamomile ndi catnip tiyi
• Tiyi wa Valerian
• Lavender inhaler

Kuti muchepetse malingaliro okhumudwa, pali njira zingapo zopumulira monga kusinkhasinkha, kuchita masewera olimbitsa thupi, kudya bwino, kumvera nyimbo zotsitsimula kapena kugwiritsa ntchito mankhwala achilengedwe, omwe amathanso kukuthandizani kugona bwino.

Kupsinjika, kuwonjezera pakukhudza malingaliro, kumayambitsanso mavuto am'minyewa, kutaya tsitsi, chizungulire komanso kupweteka mutu, komwe kumatha kudziwonetsera mwa anthu azaka zonse, chifukwa chake ndikofunikira kutsatira njira zina zopumira pofuna kupewa izi kukulirakulira kwa matenda omwe alipo kale.

1. Sinkhasinkhani tsiku lililonse

Kusinkhasinkha kumakhazika mtima pansi munthu, ndipo kumatha kuchitidwa kulikonse kapena nthawi ina iliyonse. Pakusinkhasinkha, kusinkhasinkha kumawonjezeka, ndipo malingaliro ena osokonezeka omwe angayambitse kupsinjika amathetsedwa, kukulitsa thanzi lamthupi komanso lamaganizidwe, kubwezeretsa bata ndi mtendere wamkati.

Pali mitundu ingapo yosinkhasinkha:

• Kusinkhasinkha motsogozedwa: ndi njira yosinkhasinkha iyi, zithunzi zamaganizidwe amalo kapena zochitika zomwe zimawoneka ngati zosangalatsa ziyenera kupangidwa. Pachifukwa ichi, mphamvu zimayenera kugwiritsidwa ntchito kudzera mu fungo, phokoso, zithunzi ndi mawonekedwe, kaya atsogozedwa ndi akatswiri kapena ayi;

• Mantra: munjira iyi yosinkhasinkha, mawu, mawu kapena lingaliro limabwerezedwa pang'onopang'ono kuti zithandizire kukhazikika, kuti tipewe zosokoneza;

• Kusamala: kusinkhasinkha kwamtunduwu kumachitika chifukwa chokhala ndi chidziwitso chambiri ndikulandila kukhala munthawi ino. Ziyenera kuchitidwa bwino, ndikukhala munthawi yino, ndipo ngati pangakhale kumverera kapena nkhawa, ingozisiya osaganizira, kuweruza kapena kukonzekera. Onani zambiri zamomwe mungapangire kulingalira komanso zabwino zake;

• Chingwe cha IQ: njirayi nthawi zambiri imaphatikiza kusinkhasinkha, kupumula, kuyenda kwakuthupi ndi machitidwe opumira kuti mubwezeretse ndikusunga bwino;

  
  

• Tai chi: Ichi ndi mtundu wa kusinkhasinkha ndi masewera achi China achi China momwe mawonekedwe ndi mayendedwe ena amachitika pang'onopang'ono, kwinaku akupuma kwambiri;

• Yoga: zochitika zolimbitsa thupi ndi kupuma ndi nyimbo zotsitsimula zimachitidwa kuti zikulimbikitse kukhala ndi thupi losinthasintha komanso kukhala ndi malingaliro abata. Munthu akamadutsa pazovuta zomwe zimafunikira kusamala ndi kusinkhasinkha, samangoyang'ana tsiku lawo lotanganidwa komanso zina pakanthawi. Onani maubwino ena a yoga.

Momwemo, kuti mugwiritse ntchito maluso amenewa, muyenera kusankha malo opanda phokoso, malo abwino komanso koposa zonse mukhale ndi malingaliro abwino.

2. Muzichita masewera olimbitsa thupi kwa mphindi 30

Kuchita masewera olimbitsa thupi tsiku lililonse kwa mphindi 30, kumapindulitsa momwe akumvera, ndipo ndi nthawi yabwino kulingalira za zovuta ndikupeza njira zothetsera mavutowo. Kuphatikiza apo, imachepetsa kuchuluka kwa cortisol, yomwe imayambitsa mahomoni, ndipo imatulutsa ma endorphin m'magazi omwe amalimbikitsa kukhala ndi moyo wabwino.

Masewera olimbitsa thupi oyenera kwambiri ndi ma aerobic ndipo osavomerezeka ndi omwe amapikisana chifukwa amatha kukulitsa nkhawa. Mutha kuyenda pamisewu, pagombe kapena kukwera njinga, mwachitsanzo.

3. Kukhala ndi malingaliro abwino

Kukhala ndi chiyembekezo komanso chiyembekezo kungasokoneze thanzi labwino, chifukwa chake muyenera kukhala ndi malingaliro abwino motere:

• Dziwani ndikusintha malingaliro olakwika, monga kuchita masewera enaake, kudziimba mlandu kapena kuvutika pasadakhale;
• Pezani madera osintha omwe akukumana ndi chiyembekezo, kaya kuntchito kapena pachibwenzi;
• Dzizungulirani ndi anthu abwino;
• Onani mozama malingaliro aliwonse olakwika omwe amabwera;
• Tithokoze zinthu zabwino zomwe zimachitika m'moyo;
• Yesetsani kuseka, kuseka kapena kumwetulira makamaka munthawi yovuta.

Ngakhale mukukumana ndi nthawi yopanda zabwino, muyenera kuganizira nthawi zonse ndikuyang'ana kuzinthu zabwino zomwe zikuchitika.

4. Khalani ndi nthawi yopuma

Anthu ena zimawavuta kukana zopempha zilizonse, ngakhale atakhala kuti alibe nthawi. Koma kunena kuti inde pazonse kumabweretsa kupsinjika kowonjezereka komanso kuchepa kwa mtendere wamumtima, chifukwa chake ndikofunikira kutenga nthawi yochita zomwe mumakonda, monga kuwerenga buku kapena kuyenda, osadzimva kuti ndinu wolakwa.

Ndikofunikanso kusamalira nthawi pakati pa ntchito ndi moyo waumwini, kuyesa kupeza malire pakati pa ziwirizi.

5. Chezani ndi anzanu

Kukhala ndi anzanu komanso abale kumathandiza kuchepetsa nkhawa. Chifukwa chake, kupumula khofi ndi mnzanu kuntchito, kuyankhula ndi oyandikana nawo nyumba, kuyimba wachibale, ndi njira zochepetsera kupsinjika, pomwe kumalimbikitsa ubale wokhazikika ndi anthu omwe muli nawo pafupi.

6. Idyani bwino kuti mudziteteze ku nkhawa

Pofuna kuthana ndi kupsinjika, chakudya choyenera chiyenera kudyedwa, kupewa zakudya zomwe zimachulukitsa ma adrenal gland, chifukwa zimagwira gawo lofunikira pakukhazikitsa momwe thupi limakhalira kupsinjika, monga caffeine, shuga ndi mowa, komanso kukonda zakudya zokhala ndi vitamini C, vitamini B5 ndi B6, magnesium ndi zinc.

Vitamini C amatha kupezeka mu zipatso ndi ndiwo zamasamba monga strawberries, malalanje ndi broccoli, vitamini B5 imapezeka m'mazira, bowa, nkhuku ndi nsomba ndipo vitamini B6 imatha kupezeka mu mphodza, mumtsinje ndi nthochi. Nthaka imapezeka mu nyemba zakuda, ma oyster ndi mussels ndi magnesium mu amondi, chimanga ndi nandolo. Muthanso kusankha kutenga chowonjezera chomwe chili ndi michere yofananira. Onani zambiri pazakudya kuti muchepetse kupsinjika ndi kutopa kwamaganizidwe.

7. Chitani kutikita ulesi

Kutikita minofu ndi mafuta ofunikira a Lavender, Eucalyptus kapena Chamomile ndi njira zabwino zothanirana ndi kupsinjika kwa minofu ndi kupsinjika, chifukwa kumalimbikitsa kuthamanga kwa magazi ndikupanganso mphamvu. Kuphatikiza apo, amathandizira kuchepetsa kukangana kwa minofu ndikulimbikitsa kupumula kwa minofu.

Mafuta omwe agwiritsidwe ntchito kutikita kwamtunduwu ayenera kukhala ndi zida zochiritsira zotonthoza komanso kupumula, monga lavender kapena mafuta a chamomile mwachitsanzo. Onani zambiri zamomwe mungapangire kutikita ulesi ndi mafuta ofunikira.

8. Kumwa mankhwala achilengedwe

Pali mankhwala angapo achilengedwe omwe angathandize kukhazika mtima pansi ndikugona bwino, monga:

Chamomile ndi catnip tiyi

Chamomile ndi catnip ndizopumula komanso pang'ono.

Zosakaniza

• 250 ml ya madzi otentha
• Supuni 1 ya chamomile wouma
• Supuni 1 ya catnip yowuma

Kukonzekera akafuna

Thirani madzi otentha pa zitsamba ndikuphimba, kulola kuyimirira kwa mphindi khumi ndikupsyinjika. Imwani makapu atatu patsiku.

Tiyi wa Valerian

Valerian ndiwotetetsa mwamphamvu komanso otetezeka kwambiri pakakhala zovuta komanso nkhawa.

Zosakaniza

• 250 ml ya madzi otentha
• Supuni 1 ya mizu youma ya valerian

Kukonzekera akafuna

Thirani madzi otentha pamizu youma ya valerian, kenako ndikuphimbeni kuti mafuta ofunikira asasanduke ndikuliyimilira kwa mphindi khumi, kenako mupsere. Imwani makapu atatu patsiku.

Lavender inhaler

Kuti muchepetse kupsinjika ndi nkhawa, ikani dontho la mafuta ofunikira a lavenda pa mpango, kapena pamilo ndi kupumira nthawi zambiri momwe mungafunire. Onani zithandizo zina zakuthupi zomwe zimalimbana ndi kupsinjika.