Ubwino Wapamwamba 10 Wogona Timaliseche

Zamkati

• Chidule
• 1. Kugona msanga
• 2. Kugona bwino
• 3. Amasunga khungu lathanzi
• 4. Kuchepetsa nkhawa ndi nkhawa
• 5. Pewani kunenepa
• 6. Kuchepetsa chiwopsezo cha matenda amtima ndi mtundu wachiwiri wa shuga
• 7. Kulimbikitsa thanzi la nyini
• 8. Kuchulukitsa chonde cha abambo
• 9. Limbikitsani kudzidalira
• 10. Kulimbitsa ubale wanu
• Kutenga

Chidule

Kugona maliseche mwina sichingakhale chinthu choyamba chomwe mungaganize pakubweretsa thanzi lanu, koma pali maubwino ena omwe atha kukhala abwino kunyalanyaza. Popeza kugona tulo ndikosavuta kuti uziyese, itha kukhala nthawi yoti uvulale ndi kuti uizonde. Kwa thanzi lanu, ndiye.

Zotsatira zake, pali maubwino ambiri ogona maliseche. Mwina mudamvapo izi, koma ena akhoza kukudabwitsani.

1. Kugona msanga

Kutentha kwa thupi lanu ndichinthu chimodzi chofunikira kuti mugone. Ndilo gawo limodzi la kayendedwe kanu ka circadian, kayendedwe kabwino kamene kamakhala ngati "wotchi" ya thupi lanu yogona.

Kuzizira kumawuza thupi lako kuti ndi nthawi yogona, choncho kugona maliseche - ndikuloleza kutentha kwa thupi lako kuti kutsike - zitha kukuthandizadi kugona msanga.

2. Kugona bwino

Sikuti kuziziritsa thupi kwanu kumangokuthandizani kuti mugone msanga, komanso kumakuthandizani kugona mokwanira. Kutentha koyenera m'chipinda chanu chogona kuli pakati pa 60 ndi 67 ° F (15 mpaka 19 ° C).

Mmodzi kuchokera ku National Institutes of Health adapeza kuti kutentha kwa chipinda chomwe mukugonera ndichimodzi mwazinthu zofunika kwambiri kuti mukwaniritse tulo.

Ngati kuli kozizira kwambiri kapena kotentha kwambiri, mumakhala pachiwopsezo chofulumira kugona kwanu, komwe ndi gawo lamaloto lomwe limakuthandizani kutsitsimutsa ubongo ndi thupi lanu. Kugona maliseche ndi njira imodzi yoti mukhale ozizira pansi pazophimba.

Malinga ndi, kusowa tulo nthawi yayitali kumalumikizidwa ndi matenda ambiri kuphatikiza mtundu wa 2 matenda ashuga, matenda amtima ndi chotengera magazi, kunenepa kwambiri, komanso kukhumudwa.

3. Amasunga khungu lathanzi

Chifukwa kugona maliseche kumathandizira kukulitsa kugona kwanu, kumathandizanso khungu lanu. Kafukufuku wina wocheperako adawona ngati kugona mokwanira kumalepheretsa khungu kuchira kuchokera pachilonda chaching'ono.

Anagawana ophunzira m'magulu atatu - limodzi lomwe limapeza kugona "kokwanira", lomwe limasowa tulo, ndipo lachitatu lomwe linali losagona koma limalandira zowonjezera zowonjezera. Zomwe adapeza ndikuti gulu lomwe lidagona bwino lidachira mwachangu kuposa magulu ena awiriwo. Ndipo zakudya zowonjezera? Sizinapange kusiyana kwakukulu m'mene zilondazo zidachira mwachangu.

Izi zikuwonetsa kuti kugona mokwanira kumatha kuthandiza khungu lanu kuti lithandizenso kukhala lathanzi, ndipo ngati kugona maliseche kumathandiza kuti zichitike, ndibwinonso.

4. Kuchepetsa nkhawa ndi nkhawa

Chifukwa china kugona maliseche kungakhale kusintha kwabwino ndikuti zitha kukuthandizani kuti muchepetse nkhawa komanso nkhawa. Si chinsinsi kuti kugona mokwanira kumakhudza kwambiri kupsinjika kwanu. Kafukufuku akuwonetsa kuti kugona mokwanira kumalumikizidwa ndi kukhumudwa komanso kumawonjezera kudzipha.

Ngakhale kupsinjika ndi kuda nkhawa kumatha kubweretsa kusowa tulo, ndikofunikira kukumbukira kuti kukonza kugona kwanu - ndikugona mokwanira - kungathandize.

5. Pewani kunenepa

Ngati mukukumana ndi mavuto ogona, zitha kuwononga moyo wanu m'njira zambiri. Kafukufuku wina adatsata anthu opitilira 21,000 kwazaka zitatu ndikupeza kulumikizana kotheka pakati pa kugona mokwanira ndi kunenepa. Anthu omwe akuti amagona ofanana kapena ochepera maola 5 usiku anali ndi mwayi wokulemera.

Njira ina kugona wamaliseche kungakuthandizeni kuti muchepetse? Kusunga thupi lanu kuziziritsa usiku kumatha kuthandizira kukulitsa luso lanu lotentha ma kalori. Kafukufuku wocheperako kutsatira amuna asanu adazindikira kuti kutentha kwazizira, pafupifupi 66 ° F (19 ° C), kudathandizira matupi awo kukulitsa mafuta akuda.

6. Kuchepetsa chiwopsezo cha matenda amtima ndi mtundu wachiwiri wa shuga

Ngati simukugona mokwanira usiku, mutha kukhala pachiwopsezo cha matenda ashuga kapena matenda amtima. A 2010 adayang'ana zidziwitso kuchokera kwa anthu 1,455 pazaka zisanu ndi chimodzi ndipo adapeza kuyanjana pakati pa kugona pang'ono ndi chiopsezo chowonjezeka cha matenda ashuga, omwe nawonso angabweretse chiopsezo cha matenda amtima.

Mwa kugona maliseche, mutha kukulitsa kutha kugona msanga ndikugona, zomwe zingapangitse kusiyana konse pankhani yathanzi lanu.

7. Kulimbikitsa thanzi la nyini

Kugona maliseche ndi njira yonjezerani thanzi la nyini ndikupewa matenda a yisiti. Zovala zamkati zoyenera kapena thukuta zitha kukulitsa chiopsezo chotenga matenda a yisiti ukazi chifukwa yisiti imakonda kumera m'malo ofunda, amvula.

Mosasamala kanthu za zomwe mumavala masana, kugona maliseche ndi njira yosavuta yotulutsira maliseche anu kuti mukhale athanzi.

8. Kuchulukitsa chonde cha abambo

Amayi si okhawo omwe angapindule mwa kugona maliseche. Kafukufuku waposachedwa wa amuna 656 adalimbikitsa kulumikizana pakati pa kuvala zovala zamkati zolimba komanso kuchuluka kwa umuna. Amuna omwe amati amavala nkhonya anali ndi umuna wokwanira komanso kuchuluka kwa umuna kuposa omwe amavala zovala zamkati zolimba.

Kugona maliseche ndi njira yabwino yosunga machende ozizira komanso kutentha kwambiri kwa umuna.

9. Limbikitsani kudzidalira

Kugona maliseche ndi njira yabwino yolumikizirana ndi thupi lanu komanso kukulitsa kudzidalira kwanu. Kafukufuku wina adapeza kuti kugwiritsa ntchito maliseche nthawi yayitali kumathandizira kudzidalira komanso mawonekedwe amthupi, zomwe zimapambana pankhani yodzikonda.

10. Kulimbitsa ubale wanu

Ngakhale kugonana kungakhale gawo lalikulu laubwenzi wanu, kugona maliseche ndi mnzanu kungakhalenso kosangalatsa.M'malo mwake, kafukufuku wina adapeza kuti kulumikizana pakhungu ndi khungu pakati pa achikulire kumathandizira kutulutsa oxytocin, yomwe imathandiza kwambiri kuti anthu azigwirizana.

Ngakhale bwino? Kukhudza mnzanu ndibwino kuti mukhale ndi thanzi labwino - osati ubale wanu wokha - ndikugona maliseche ndi njira yabwino yopezera zabwino zonse ziwiri.

Kutenga

Ngakhale simuli omasuka kugona maliseche kwathunthu, kuchepetsa magawo omwe mumavala usiku - kapena kungomata botolo lanu kapena zovala zamkati - ndi njira yosavuta yopezera mwayi.

Pankhani yogona, chofunikira ndikuti mukuchitapo kanthu kuti muwoneke bwino.