10 malingaliro okhala ndi moyo wautali komanso wathanzi

Zamkati

• Zomwe muyenera kuchita kuti mukhale wathanzi moyo wanu wonse
• 1. Muzichita zowunika pachaka chilichonse
• 2. Idyani wathanzi
• 3. Muzichita masewera olimbitsa thupi nthawi zonse
• 4. Osasuta
• 5. Imwani madzi ambiri
• 6. Osadziika padzuwa popanda chitetezo
• 7. Dulani nkhawa
• 8. Gwiritsani ntchito mankhwalawa malinga ndi malangizo a dokotala
• 9. Pewani mayeso oopsa
• Gwiritsani ntchito anti-oxidants

Kukhala ndi moyo wautali komanso wathanzi ndikofunikira kuti uzisunthika, kuchita masewera olimbitsa thupi tsiku lililonse, kudya wathanzi komanso osadya mopitirira muyeso, komanso kupita kukayezetsa kuchipatala komanso kumwa mankhwala omwe dokotala akuwawonetsa.

Kumbali inayi, kukhala ndi malingaliro monga kusuta fodya, kudya zinthu zambiri zotukuka, kudziwonetsera nokha padzuwa popanda chitetezo, ndipo ngakhale kukhala ndi nkhawa zambiri komanso kupsinjika, kumatha kukalamba msanga komanso mopanda phindu.

Chifukwa chake, ngakhale ma genetiki ndi ofunikira komanso chiyembekezo chokhala ndi moyo ku Brazil chili pafupi zaka 75, ndizotheka kukhala zaka zambiri komanso m'njira yathanzi. Koma, chifukwa cha izi, ndikofunikira kuyesa kuchepetsa zovuta zakuthupi, zomwe zimawonjezeka munthawi zina.

Zomwe muyenera kuchita kuti mukhale wathanzi moyo wanu wonse

Kukalamba ndi njira yachilengedwe, koma maupangiri ena amatha kutsatidwa kuti muchepetse njirayi ndikuchepetsa kulumikizana kwa thupi ndi zinthu zomwe zimayambitsa matenda, motero, kukhala ndi moyo wabwino komanso wathanzi. Pachifukwa ichi, ndikofunikira:

1. Muzichita zowunika pachaka chilichonse

Kutsatiranso kukalandira chithandizo chamankhwala ndi mayeso a labotale kapena kuyerekezera kujambula, komwe kumachitika atakwanitsa zaka 30, kumatha kuwonetsa matenda monga cholesterol, shuga, kuthamanga kwa magazi, zotupa m'mawere ndi prostate wokulitsa, mwachitsanzo, ndipo zimayenera kuchitika chaka chilichonse kapena munthawi yomwe dokotala watsimikiza.

Kuyezetsa magazi kumeneku ndikofunikira kuti muzindikire zizindikiro zilizonse zamatenda mwachangu, ndikuwachiza asanawonongeke thupi.

2. Idyani wathanzi

Kudya wathanzi kumatanthauza kudya zipatso ndi ndiwo zamasamba, kuphatikiza pakupewa zakudya zopangidwa ndi mafakitole, popeza zimakhala ndi zowonjezera zowonjezera, monga mafuta opitilira muyeso, zotetezera, monosodium glutamate, komanso zonunkhira, mitundu ndi zotsekemera zomwe, zikamadya, zimafalikira magazi ndi kuyambitsa zochitika zingapo zomwe zimapangitsa thupi kukalamba. Onani malangizo othandizira kugula bwino ndikupewa zakudya zomwe zimawononga thanzi.

Tikulimbikitsidwanso kuti musankhe zakudya zachilengedwe, popeza zomwe zimagulitsidwa m'misika zimatha kukhala ndi mankhwala ophera tizilombo, omwe ali ndi mankhwala ophera tizilombo, feteleza opangira komanso mahomoni, omwe, mopitirira muyeso, amatha kukhala owopsa ndikuthandizira kukalamba.

Kuphatikiza apo, ndikofunikira kusamalira kuchuluka kwa chakudya, popeza kudya pang'ono ndi njira yopewera kupanga zinthu ndi zopitilira muyeso zomwe zimayambitsa kukalamba ndi ukalamba.

3. Muzichita masewera olimbitsa thupi nthawi zonse

Chitani masewera olimbitsa thupi, osachepera katatu pamlungu, kwa mphindi 30, koma kasanu pamlungu, kumawongolera kuwongolera kwa mahomoni, kuyendetsa magazi ndikuchotsa poizoni mthupi, kupangitsa ziwalozo kugwira ntchito bwino ndikukhala athanzi.

Kuphatikiza apo, kulimbitsa thupi komanso kudya moyenera kumathandiza kuti minofu ikhale yolimba, yomwe imachepetsa kufooka komanso kugwa ukalamba, chifukwa kumawonjezera kuchuluka kwa calcium m'mafupa ndi minofu, kuphatikiza pakulepheretsa kukula kwa matenda monga kufooka kwa mafupa, matenda ashuga, okwera kuthamanga kwa magazi ndi omwe akukhudzana ndi chitetezo chokwanira.

Komabe, pamene kuchita masewera olimbitsa thupi kumachitika mopitirira muyeso ndipo sikulemekeza matupi a thupi, monga kuthamanga marathons ndi masewera ovuta kwambiri, thupi limapanga zopitilira muyeso zaulere chifukwa cha kuyesetsa kwambiri, komwe kumathandizira kukalamba.

Chifukwa chake, choyenera ndikuchita zolimbitsa thupi zomwe ndizosangalatsa komanso zotambasula thupi, koma munthu sayenera kufikira kutopa kapena kuvala kwambiri. Ndikofunikanso kupumula masiku 1 kapena 2 kuti minyewa yanu ibwezeretse. Dziwani zambiri za maubwino olimbitsa thupi mukakalamba.

4. Osasuta

Pali zinthu pafupifupi 5,000 zomwe zimapangidwa ndi ndudu, zomwe zoposa 50 zimatsimikiziridwa kuti ndizoyambitsa khansa, chifukwa zimayambitsa zowopsa m'thupi, ndikupangitsa ukalamba mwachangu, chifukwa chake, kuti mukhale ndi moyo wautali komanso wabwino, ndikofunikira kuti athetse vutoli.

Kuphatikiza pa kusasuta, munthu ayenera kupewa kupezeka ndi utsi wa ndudu, chifukwa zimayambitsanso zovuta m'thupi, lomwe limatchedwa kuti kusuta chabe.

Osuta atasiya chizolowezi ichi, zoyipa za ndudu zimachepa pathupi kuyambira tsiku loyamba, mpaka, zaka 15 mpaka 20, zoopsa zimazimiririka, kotero kusiya kusuta ndichinthu chachikulu polimbana ndi ukalamba komanso kupangidwa kwa khansa.

5. Imwani madzi ambiri

Kumwa madzi kapena zakumwa monga timadziti wachilengedwe, tiyi ndi madzi a coconut, kumathandizira kukulitsa kusefera kwamagazi kudzera mu impso, kupititsa patsogolo kuthetsedwa kwa zinthu zoyipa mthupi, zopangidwa ndi chimbudzi cha chakudya kapena mankhwala, mwachitsanzo.

Kuphatikiza apo, madzi amasunga maselo amthupi kukhala otakasuka, zomwe zimawongolera magwiridwe ake. Phunzirani kuchuluka kwa madzi akumwa tsiku lililonse.

6. Osadziika padzuwa popanda chitetezo

Kuwala kwa dzuwa kumakhala ndi ma radiation a UV omwe, akachulukirapo, amayambitsa zotupa pakhungu ndi ukalamba, kuwonjezera pakuchulukitsa chiwopsezo cha khansa ndikuchepetsa chitetezo chamthupi. Chifukwa chake, ndikofunikira kugwiritsa ntchito zoteteza ku dzuwa ndipo, masiku a dzuwa, tikulimbikitsidwa kuvala zipewa ndi magalasi, kuphatikiza popewa kupita kunyanja ndikukhala padzuwa pakati pa 10 koloko mpaka 4 koloko masana. Dziwani zambiri za zovulaza za dzuwa komanso momwe mungadzitetezere.

7. Dulani nkhawa

Kupsinjika kopitilira muyeso ndi nkhawa zimapangitsa thupi kupanga mahomoni oyipa, monga adrenaline ndi cortisol, omwe amachepetsa kuthamanga kwa ukalamba ndikuwonjezera mwayi wopatsirana matenda monga kuthamanga kwa magazi, matenda ashuga komanso matenda amtima.

Pofuna kupewa izi, ndikofunikira kukhala ndi zizolowezi zomwe zimawonjezera moyo wabwino, kukhala ndi chiyembekezo komanso kusangalala, kuwonjezera pakuchita zinthu zomwe zimathandizira magwiridwe antchito amalingaliro, monga yoga, tai chi, kusinkhasinkha, reiki ndi kutikita minofu, zomwe zimachedwetsa ukalamba, chifukwa zimathandizira ubongo kuchita zinthu mwanjira yabwinoko, kuphatikiza pakuwongolera kupangidwa kwa mahomoni, kuchepa kwa cortisol ndi adrenaline, ndikuwonjezera serotonin, oxytocin ndi melatonin, mwachitsanzo.

Onani momwe chithandizo cha nkhawa chimachitikira.

8. Gwiritsani ntchito mankhwalawa malinga ndi malangizo a dokotala

Mukamagwira ntchito m'thupi, mankhwala osokoneza bongo amayambitsa zotsatirapo zingapo zomwe zimakhudza magwiridwe antchito amthupi, ndipo zikagwiritsidwa ntchito mopanda tanthauzo kapena mopitilira muyeso, zotsatirapo zoyipa zimatha kupitilira zabwino zomwe zimapezeka.

Komano, mankhwala osokoneza bongo, kuwonjezera poti alibe phindu, amangobweretsa zoyipa zokha ndi zoyipa mthupi, zomwe zimathandizira kuvala ndikupanga matenda.

Dziwani zambiri za kuopsa kwakumwa mankhwala popanda upangiri kuchipatala.

9. Pewani mayeso oopsa

Mayeso monga ma X-rays ndi ma CT scan amakhala ndi ma radiation ambiri, chifukwa chake simuyenera kupita nthawi zonse kuchipinda chadzidzidzi kukafunsa X-ray, kapena kukayesa mayeso nthawi zambiri komanso mosafunikira.

Izi ndichifukwa choti, potero, thupi limakumana ndi radiation yambiri yomwe imawononga mamolekyulu amthupi ndi maselo ndikufulumizitsa ukalamba, kuwonjezera kukulitsa chiwopsezo cha khansa.

Gwiritsani ntchito anti-oxidants

Antioxidants monga vitamini C, vitamini E, lycopene, beta-carotene, zinc, selenium, magnesium, calcium ndi omega 3 amachepetsa ukalamba, chifukwa amachepetsa kuchepa kwa zinthu zopanda pake mthupi, zomwe ndi zinthu zapoizoni zomwe timapanga Zotsatira za thupi, makamaka chifukwa cha chakudya, kugwiritsa ntchito mankhwala, kumwa zakumwa zoledzeretsa komanso kukhudzana ndi kuipitsa.

Ma antioxidants amapezeka m'masamba ndi chimanga monga kabichi, kaloti, tomato, broccoli, papaya ndi sitiroberi, mwachitsanzo, ndipo, makamaka, ziyenera kudyedwa motere. Komabe, amathanso kupezeka ngati ma supplements omwe amagulidwa ku pharmacy, ndipo kugwiritsa ntchito kwawo kuyenera kutsogozedwa ndi dokotala kapena katswiri wazakudya. Onani mndandanda wazakudya zopewera antioxidant.

Onani vidiyo yotsatirayi, momwe katswiri wazakudya Tatiana Zanin ndi Dr. Drauzio Varella amalankhula momasuka pamitu monga kunenepa kwambiri, kumwa mowa ndi ndudu, komanso zoyenera kuchita kuti mukhale ndi moyo wathanzi: