Momwe Mungakhalire Moyo Wanu Wapamwamba Mukamakula

Zamkati

• Kodi kumatanthauza chiyani kukalamba mokoma mtima?
• Malangizo okalamba mokongola
• 1. Khalani okoma mtima pakhungu lanu
• 2. Chitani masewera olimbitsa thupi
• 3. Muzisamala ndi chakudya
• 4. Nkhani zamaganizidwe
• 5. Khalani otakataka
• 6. Chepetsani nkhawa zanu
• 7. Siyani kusuta fodya komanso kuchepetsa kumwa mowa
• 8. Muzigona mokwanira
• 9. Pezani zosangalatsa zatsopano
• 10. Yesetsani kulingalira bwino
• 11. Imwani madzi ambiri
• 12. Samala pakamwa pako
• 13. Onani dokotala nthawi zonse
• Kumene mungapeze thandizo
• Tengera kwina

Kodi kumatanthauza chiyani kukalamba mokoma mtima?

Simungayime pamzere wolipira osawona mitu yaying'ono yamagazini momwe mungawonekere ocheperako. Ngakhale mantha ena makwinya ndi sagging si zachilendo, pali zambiri okalamba bwino.

Kukalamba mwachisangalalo sikutanthauza kuyesera kuwoneka ngati 20-china - ndikungokhala moyo wabwino kwambiri ndikukhala ndi thanzi lamthupi komanso lamisala kuti musangalale nawo. Monga botolo la vinyo, mutha kukhala bwino ndi ukalamba ndi chisamaliro choyenera.

Pemphani kuti mupeze zomwe muyenera kuchita ndi zomwe simuyenera kuchita pakufuna kwanu kukalamba mosangalala.

Malangizo okalamba mokongola

Gwiritsani ntchito malangizowa kukuthandizani kuti muzikalamba msanga kuchokera mkati.

1. Khalani okoma mtima pakhungu lanu

Khungu lanu ndi thupi lanu. Mukachisamalira bwino, chitha kuteteza thupi lanu ku nyengo, kuwongolera kutentha kwa thupi lanu, ndikupatsanso chidwi.

Kuti izioneka bwino ndikugwira ntchito bwino:

• Valani zoteteza ku dzuwa ndi zovala zoteteza mukakhala panja.
• Pezani mayeso a khansa yapakhungu pachaka.
• Khalani ndi zinthu zofewa pamachitidwe anu osamalira ukalamba.
• Khalani hydrated.

2. Chitani masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi pafupipafupi kumachepetsa chiopsezo cha matenda, monga matenda amtima ndi khansa, komanso kumakuthandizani kuti musamayende bwino nthawi yayitali. Kuchita masewera olimbitsa thupi kumachepetsanso nkhawa ndikuwonjezera kugona, khungu ndi mafupa, komanso kusinthasintha.

Awa amalimbikitsa kuti achikulire azichita izi:

• Maola 2.5 mpaka 5 pa sabata yochita zolimbitsa thupi, maola 1.25 mpaka 2.5 pa sabata yolimbitsa thupi mwamphamvu, kapena kuphatikiza awiriwo
• zolimbitsa minofu zolimbitsa pang'ono kapena zazikulu, zomwe zimakhudza magulu akulu akulu, masiku awiri kapena kupitilira apo pa sabata

Zitsanzo zina zolimbitsa thupi ndi:

• kuyenda
• kusambira
• kuvina
• kupalasa njinga

Zochita zolimbitsa minofu ndi mafupa zitha kuchitidwa pogwiritsa ntchito zolemetsa kapena magulu olimbana nawo.

Okalamba akuyeneranso kuyang'ana pazinthu zomwe zimaphatikizapo kuphunzira bwino kuphatikiza zolimbitsa thupi zolimbitsa thupi komanso zolimbitsa thupi.

3. Muzisamala ndi chakudya

Zakudya zathanzi ndi njira yoyenera kutsatira pokalamba bwino. Zimalimbikitsa kuti mudye:

• zipatso ndi ndiwo zamasamba, zatsopano, zachisanu, kapena zamzitini
• mapuloteni owonda, monga nsomba ndi nyemba
• osachepera ma ola atatu a chimanga, mkate, mpunga, kapena pasitala tsiku lililonse
• magawo atatu a mkaka wopanda mafuta ambiri kapena wopanda mafuta, monga mkaka, yogurt kapena tchizi wokhala ndi vitamini D
• mafuta athanzi

Pewani kugwiritsa ntchito mafuta olimba kuphika ndikugwiritsa ntchito mafuta m'malo mwake. Khalani kutali ndi zakudya zosinthidwa, shuga woyengedwa, ndi mafuta osapatsa thanzi.

Muyeneranso kuchepetsa kuchuluka kwa mchere kuti muchepetse kuthamanga kwa magazi.

4. Nkhani zamaganizidwe

Kukhala wosangalala komanso kuchepetsa nkhawa kumathandizira kuti mukhale ndi moyo komanso kuti mukhale ndi zaka zambiri.

Kuti mukhale osangalala:

• Muzicheza ndi anzanu komanso anthu amene mumawakonda. Ubale watanthauzo komanso malo ochezera a pa Intaneti amalimbikitsa thanzi lamunthu komanso thanzi komanso kukhala ndi moyo wautali. Musaiwale okondedwa anu aubweya popeza kukhala ndi chiweto kumalumikizidwa ndi kupsinjika kwakanthawi ndi kuthamanga kwa magazi, kuchepetsa kusungulumwa, komanso kusangalala.
• Landirani msinkhu wanu. Pali umboni kuti anthu omwe amakhalabe ndi chiyembekezo chazokalamba amakhala ndi moyo nthawi yayitali ndipo atha kupezanso bwino akalandilidwa. Kukalamba sikungapeweke ndipo kuphunzira kuzikumbatira kumatha kupanga kusiyana konse.
• Chitani zinthu zomwe mumakonda. Kupatula nthawi yochita zinthu zomwe mumakonda kumangowonjezera chimwemwe chanu. Gwiritsani ntchito nthawi yanu m'chilengedwe, kuchita zosangalatsa zatsopano, kudzipereka - chilichonse chomwe chimakusangalatsani.

5. Khalani otakataka

Ambiri adalumikiza kukhala pansi ndi chiopsezo chowonjezeka cha matenda osatha komanso kufa msanga.

Zosankha zina kuti mukhalebe otanganidwa ndikupita koyenda ndi kukwera maulendo, kupita kutchuthi, komanso kutenga nawo mbali m'magulu azolimbitsa thupi.

6. Chepetsani nkhawa zanu

Zotsatira zakupsinjika thupi kwanu ndizazikulu, kuyambira kukalamba msanga ndi makwinya mpaka chiopsezo chachikulu cha matenda amtima.

Pali njira zingapo zotsimikizika zothetsera kupsinjika, kuphatikizapo:

• kugwiritsa ntchito njira zopumulira, monga kusinkhasinkha, kuchita masewera olimbitsa thupi, ndi yoga
• kuchita masewera olimbitsa thupi
• kugona mokwanira
• kuyankhula ndi bwenzi

7. Siyani kusuta fodya komanso kuchepetsa kumwa mowa

Kusuta fodya ndi mowa zawonetsedwa kuti zimayambitsa kukalamba msanga komanso zimawonjezera matenda.

Kusiya kusuta sikophweka, koma pali zinthu zomwe zingakuthandizeni kusiya. Lankhulani ndi dokotala za momwe mungasiyire.

Ponena za mowa, onetsetsani kuti mumadya mopanda malire kuti mupewe mavuto azaumoyo. Ndicho chakumwa chimodzi patsiku kwa amayi ndi zakumwa ziwiri patsiku kwa amuna.

8. Muzigona mokwanira

Kugona bwino ndikofunikira kuti mukhale ndi thanzi labwino komanso labwino. Zimathandizanso pa thanzi la khungu lanu.

Kugona mokwanira kumafunikira kutengera msinkhu wanu. Akuluakulu opitilira 18 amayenera kugona usiku uliwonse.

Kugona mokwanira kwatsimikiziridwa kuti:

• amachepetsa matenda a mtima ndi sitiroko
• kuchepetsa nkhawa ndi kukhumudwa
• kuchepetsa chiopsezo cha kunenepa kwambiri
• kuchepetsa kutupa
• kusintha chidwi ndi chidwi

9. Pezani zosangalatsa zatsopano

Kupeza zosangalatsa zatsopano komanso zopindulitsa kumatha kukuthandizani kuti mukhale ndi cholinga komanso kuti mukhalebe otanganidwa m'moyo wanu wonse.

Umboni ukusonyeza kuti anthu omwe amachita zosangalatsa komanso zosangalatsa amakhala osangalala, samakhala ndi nkhawa zambiri, ndipo amakhala ndi moyo wautali.

Kupeza zosangalatsa zatsopano komanso zopindulitsa kungakuthandizeni kukhalabe ndi cholinga.

10. Yesetsani kulingalira bwino

Kulingalira ndikulandila ndikukhala munthawiyo poyang'ana pano. Kuyeserera kulingalira kuli ndi maubwino ambiri azaumoyo omwe angakuthandizeni kuti mukhale ndi zaka zambiri, kuphatikiza:

• kuyang'ana bwino
• kukumbukira bwino
• kuchepetsa nkhawa
• kusintha kwamalingaliro
• kukhutira ndi ubale
• kuchuluka kwa chitetezo cha mthupi

Kuti muyesere kulingalira, yesani:

• kusinkhasinkha
• yoga
• tai chi
• mitundu

11. Imwani madzi ambiri

Kumwa madzi okwanira kumakuthandizani kuti mukhale okhazikika komanso kumakulitsirani mphamvu komanso magwiridwe antchito aubongo. Mwangozi, zathandizanso kuti khungu likhale labwino komanso kuchepetsa zizindikilo zakukalamba.

Kuchuluka kwa madzi omwe muyenera kumwa kumadalira:

• ludzu lako
• ntchito yanu
• kangati umakodza ndikusuntha matumbo ako
• kuchuluka kwa thukuta lako
• jenda yako

Lankhulani ndi dokotala ngati muli ndi mafunso kapena nkhawa zakumwa kwanu kwamadzi.

12. Samala pakamwa pako

Kusasamalira mano sikuti kumangomwetulira kokha, komanso kumaika pachiwopsezo cha matendawa, omwe amalumikizidwa ndi matenda amtima, sitiroko, ndi chibayo cha bakiteriya.

Pamodzi ndi chisamaliro choyenera cha m'kamwa, ndikofunikira kupita kwa dokotala wa mano pafupipafupi.

Malinga ndi bungwe la American Dental Association, dotolo wamano amatha kuwona zofooka pazakudya, matenda, khansa, ndi matenda ena, monga matenda ashuga. Amalangiza kutsuka kawiri patsiku, kutsuka kamodzi patsiku, ndikutsuka mkamwa.

13. Onani dokotala nthawi zonse

Kuwona dokotala pafupipafupi kumatha kumuthandiza kupeza mavuto msanga kapena asanayambe. Nthawi zambiri mumamuwona dokotala zimadalira msinkhu wanu, moyo wanu, mbiri ya banja lanu, komanso momwe muliri.

Funsani dokotala wanu kangati komwe muyenera kupita kukayezetsa ndi kuyesa mayeso mukamakalamba. Komanso, pitani kuchipatala nthawi iliyonse mukakumana ndi zovuta.

Kumene mungapeze thandizo

Ngakhale kuti kukalamba sikungapeweke, anthu ena zimawavuta kuthana ndi kusintha komwe kumadza chifukwa cha ukalamba.

Ngati mukuda nkhawa ndi thanzi lanu, mukukumana ndi vuto lakukalamba, kapena mukudandaula kuti simukukalamba bwino ndikofunikira kupeza thandizo.

Lankhulani ndi munthu amene mumamukhulupirira, monga wachibale kapena mnzanu wapamtima. Thandizo la akatswiri limapezekanso kudzera mwa dokotala kapena mlangizi.

Tengera kwina

Kukalamba mwachisangalalo ndikofunika kukhala wathanzi komanso wosangalala kuposa kupewa makwinya.

Khalani ndi moyo wathanzi, zungulirani anthu omwe mumawakonda, ndipo chitani zinthu zomwe zimakusangalatsani.

Ndi kwachibadwa kudandaula za mavuto omwe ukalamba ungabweretse, choncho musazengereze kuuza wina zakukhosi kwanu.