Ubwino Wosamwa Mowa Ndi Wotani?

Zamkati

• Kulamulira Bwino pa Zomwe Mumamwa
• Thanzi Labwino Pazonse
• Kugona Bwino
• Mphamvu Zambiri ndi Makhalidwe Abwino
• Bwino Khungu
• Kuchita Bwino Kwambiri ndi Kuchira Mwachangu
• Mwayi Wabwino Wothana ndi ~ Nkhani Zanu ~
• Kudalira Kwambiri Pamikhalidwe Yachikhalidwe
• Onaninso za

Kuwona anthu ambiri akumwa madzi pa bala, kapena akuwona zochuluka pamenyu kuposa masiku onse? Pali chifukwa: Kusakhazikika kumachitika makamaka pakati pa anthu omwe amasamala zokhala ndi moyo wathanzi.

Izi ndi zina chifukwa chakuzindikira zambiri zakumwa moyenera: "Kugwiritsa ntchito mowa mwauchidakwa" kukukulira pakati pa atsikana, ndipo chiwerengero cha achinyamata akumwalira chifukwa cha matenda a chiwindi omwe amayamba chifukwa cha mowa komanso chiwindi chawonjezeka. Bungwe la United States Preventive Services Task Force langolengeza kumene kuti akuluakulu onse, kuphatikizapo amayi apakati, ayenera kukayezetsa kumwa mowa molakwika ndi asing'anga awo omwe amawasamalira powayeza, malinga ndi zomwe zalembedwa m'magazini yachipatala. JAMA. Ndipo, kafukufuku wowonjezereka akuwonetsa kuti ngakhale kumwa mowa pang'ono sikothandiza pa thanzi lanu - musaganizire zotsatira zoyipa zakumwa mowa.

Ngakhale zingamveke monyanyira, pali zabwino zambiri zosiya kumwa mowa (kwakanthawi kapena ayi). Apa, zinthu zisanu ndi ziwiri zomwe zingakutsimikizireni kuti musinthire vinyo wanu wa Friyay-night kuti mukhale mnyozo. (Ngati phindu likukupangitsani kuti musiye mowa-ngakhale kwa kanthawi pang'ono-tsatirani malangizo awa amomwe mungasiyire kumwa mowa osamva FOMO yonse.)

Kulamulira Bwino pa Zomwe Mumamwa

Ngati musiya kumwa kwa kanthawi kochepa, nenani, kudzera muzovuta za Januwale Zouma - mutha kukhudza zomwe mumamwa pakapita nthawi. Kafukufuku watsopano wa University of Sussex adatsata anthu opitilira 800 omwe adatenga nawo gawo mu Dry Januware mu 2018 ndipo adapeza kuti omwe adatenga nawo gawo adamwabe mochepa mu Ogasiti. Chiwerengero cha masiku oledzera chinatsika kuchokera ku 4.3 kufika ku 3.3 pa sabata, kuchuluka kwa kuledzera kumatsika kuchokera ku 3.4 pamwezi kufika ku 2.1 pamwezi, ndipo 80 mwa omwe adatenga nawo mbali adanena kuti akumva bwino kwambiri pakumwa kwawo.

"Chabwino kwambiri pa Dry Januware ndikuti sikuti kwenikweni ndi Januware," watero katswiri wa zamaganizo Richard de Visser, yemwe adatsogolera gulu lofufuza, potulutsa. “Kukhala osamwa mowa kwa masiku 31 kumasonyeza kuti sitifunika kumwa mowa kuti tisangalale, kuti tipumule, tizicheza. tayamba kumwa mopitirira muyeso kuposa momwe tikufunira. "

Thanzi Labwino Pazonse

"Sikuti mowa umangokhala ndi ma calories ambiri opanda kanthu, koma anthu akamamwa mowa mopitirira muyeso amakonda kupanga zosankha zina zopanda thanzi, motero kusiya kumwa mowa kumatha kukhudza kwambiri kulemera komanso thanzi lamtima," atero a Carlene MacMillan, MD, katswiri wamisala komanso membala wa gulu la Alma mental health co-practice ku NYC. Umboni: Atasiya kumwa mowa kwa mwezi umodzi wokha, 58 peresenti ya omwe adachita nawo kafukufuku wa University of Essex's Dry January adanena kuti ataya thupi.

"Kukhala woledzera kumathandizanso kuti zinthu zisamayende bwino monga kuyenda m'mawa kapena ku masewera olimbitsa thupi. Mwa kusiya, anthu amatha kumamatira ku masewera olimbitsa thupi," akutero. "Pali, zachidziwikire, zopindulitsa kwakanthawi pochepetsa kuchepa kwa khansa zambiri, kukonza thanzi la mtima, kuthandiza chitetezo chamthupi, komanso kuwononga chiwindi." (Mwachitsanzo, kumwa kamodzi patsiku kumatha kuwonjezera chiopsezo cha khansa ya m'mawere.) Mutha kupeza kuwonongeka kwathunthu kwa zoopsa zomwe zimadza chifukwa cha mowa patsamba la National Institute on Alcohol Abuse and Alcoholism.

Kugona Bwino

Dr. MacMillan anati: “Monga dokotala wa matenda a maganizo, ndili ndi odwala ambiri amene amanena kuti sagona. "Mowa uli ngati kuthira mchere pachilonda pokhudzana ndi kugona mokwanira. Kumachepetsa kugona kwa REM (gawo lobwezeretsa kwambiri la kugona) ndipo kumawononga mikhalidwe ya circadian. Anthu akasiya mowa, kugona kwawo kumatha kupindulitsa kwambiri, komwe kumathandizanso. , imawathandiza kukhala ndi thanzi labwino. " (Nazi zambiri za momwe mowa umawonongera tulo.) Pofika kumapeto kwa Dry January, oposa 70 peresenti ya ophunzira pa kafukufuku wa yunivesite ya Sussex adanena kuti amagona bwino pamene adasiya mowa.

Mphamvu Zambiri ndi Makhalidwe Abwino

Ngati mukugona bwino, mwina mukumva kuti muli ndi mphamvu - koma si chifukwa chokha choti kusiya mowa kumakulitsani. "Kupuma pang'ono kumakweza mphamvu zanu," akutero Kristin Koskinen, R.D.N., katswiri wodziwika bwino wazakudya. Kumwa kumachepetsa mavitamini anu a B (omwe ndi ofunikira mphamvu yopitilira muyeso). "Monga michere yambiri, mavitamini a B samangokhala ndi cholinga chimodzi, chifukwa chake mutha kuwona momwe zimakhudzira mphamvu zanu komanso momwe mumamvera ndikumwa mowa," akutero. Ichi mwina ndi chifukwa chimodzi chomwe 67% ya omwe adatenga nawo gawo mu Januware ku University of Sussex adanenanso kuti ali ndi mphamvu zambiri.

Bwino Khungu

"Kuchotsa mowa pazakudya zanu kumatha kusintha mawonekedwe anu," akutero Koskinen. "Tonse tamva kuti mowa umasowetsa madzi m'thupi, zomwe zimapangitsa kuti khungu limatayike, ndipo izi zimapangitsa khungu lotopa, lakale." Zowonadi, kafukufuku waku University of Sussex adapeza kuti 54 peresenti ya omwe adatenga nawo gawo pa Dry January adanenanso kuti ali ndi khungu labwino. (Umboni: J.Lo samamwa mowa ndipo amayang'ana theka la msinkhu wake.)

Kuchita Bwino Kwambiri ndi Kuchira Mwachangu

"Pochita masewera othamanga, mowa ungakhudze kuchuluka kwa ma hydration, luso lamagalimoto, komanso kupulumutsa minofu," atero a Angie Asche, R.D. "Kafukufuku wasonyeza kuti kumwa mowa mutagwira ntchito molimbika kumatha kukulitsa kuchepa kwa minofu (DOMS) pochepetsa kuchepa ndi kuwonjezeka kwachisoni. Mowa ungapangitse ochita masewera kukhala ovuta kuwona kupita patsogolo komwe angafune mu maphunziro awo ndi zoyipa zoterezi zimakhudza momwe thupi limapangidwira komanso kuchira kwa minofu. " (Umu ndi momwe mowa umakhudzira magwiridwe antchito anu.)

Mwayi Wabwino Wothana ndi ~ Nkhani Zanu ~

Dr. MacMillan anati: "Kusinthira kumwa mowa kuti athane ndi zovuta kapena zopweteka kumatanthauza kuti anthu samaphunzira njira zothanirana ndi mavuto kapena kuthana ndi mavutowa." "Mowa ukachotsedwa ngati njira, anthu amatha kubwezeretsanso thanzi lawo lamalingaliro ndikuphunzira njira zosinthira kuti adutse masiku awo." (Ndipo mukayamba kumwa mowa mwauchidakwa mudakali aang’ono, zingawonongenso luso lanu lolimbana ndi maganizo m’njira yabwino.)

Ngakhale kumwa mowa kwakanthawi kochepa kumatha kuwunikira momwe mungagwiritsire ntchito mowa kuti muthane nawo: Kafukufuku waku University of Sussex adapeza kuti, pambuyo pa Dry Januware, 82% ya omwe akutenga nawo mbali amaganiza mozama za ubale wawo ndi kumwa ndipo 76% adatinso kuphunzira zambiri za nthawi komanso chifukwa chomwe amamwa.

Kudalira Kwambiri Pamikhalidwe Yachikhalidwe

Inde, kwenikweni. Anthu ambiri amadalira mowa kuti awathandize kupyola mikhalidwe yomwe imawapangitsa kukhala osasangalala. (Fuulani ngati muli m'gulu la ambiri amene amavutika ndi chikhalidwe cha anthu.) "Mowa ukakhala kuti ulibenso ngati njira yothanirana ndi vutoli, zimakhala zovuta kusintha poyamba. njira zopindulitsa komanso zosangalatsa popanda izo, "akutero Dr. MacMillan. "Izi zitha kumveka zolimbitsa thupi ndikupangitsa kulumikizana koona ndi ena popanda otchedwa 'zikopa za mowa' m'malo molakwika." Khulupirirani: Mu kafukufuku wa University of Sussex, 71 peresenti ya omwe adatenga nawo gawo pa Dry January adanena kuti azindikira kuti safuna chakumwa kuti asangalale.

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