Kukonzekera kwa Masiku atatu kwa Mphamvu

Zamkati

• Kuwongolera komwe kumakupatsani kugona
• Tsiku 1: Loweruka
• Nthawi yodzuka: 10 am
• Zoti tidye lero
• Zoyenera kuchita lero
• Kugona koyera
  
• Nthawi yogona lero: 11 pm
• Tsiku 2: Lamlungu
• Nthawi yodzuka: 8 am
• Zoti tidye lero
• Zoyenera kuchita lero
• Nthawi yogona lero: 11 pm
• Tsiku 3: Lolemba
• Nthawi yodzuka: 6 koloko
• Zoti tidye lero
• Zoyenera kuchita lero
• Nthawi yogona: 11 pm
• Sabata yotsalayo
• Kwa sabata yonseyi
  
• Kugona ndikudzipiritsa ndi mphamvu

Kuwongolera komwe kumakupatsani kugona

Masiku ano, zikuwoneka kuti zokolola zasinthidwa dzina ngati ukoma, ndipo kugona pang'ono komwe umakhala kuli baji yaulemu. Koma palibe kubisala kuti tonse tatopa.

kugona pang'ono kuposa maola asanu ndi awiri mpaka asanu ndi anayi usiku, akutero a Centers for Disease Control and Prevention, ndipo zikuyenda bwino.

Nkhani yabwino ndiyakuti mutha kupanga nthawi yotayika - mwachangu. Kafukufuku waposachedwa awonetsa kuti (inde, kugona mkati) itha kudzipangira ndikuchepetsa kuusa moyo kwathu kotopa.

Kodi mudakhalapo ndiupangiri wamagetsi womwe umalimbikitsa kuti mugone, kudya, komanso kuchita masewera olimbitsa thupi osasokoneza sabata lanu? Zathu zimatero. Tsatirani ndondomekoyi yamasiku atatu yosinthira kuti mukhazikitsenso mphamvu yanu.

Tsiku 1: Loweruka

Momwe zimakhalira zoyeserera, pewani kukhala kunja Lachisanu ndikugunda pabedi nthawi ya 11 koloko. Musanagone, ikani nthawi kuti mupite maola 10 kapena 11.

Nthawi yodzuka: 10 am

Ngakhale mutadzuka 10 koloko m'mawa, kupeza 10 mpaka 11 maola otseka akugonabe! Zapezeka kuti ola limodzi la ngongole yogona kumafuna kugona pafupifupi maola anayi kuti achire. Chifukwa chake, mugone mu - koma osati motalika kwambiri. Muli ndi chakudya choti mudye ndi thupi lakusuntha!

Zoti tidye lero

• Onjezerani masamba pazakudya zanu. Yambani kumapeto kwa sabata ndi chakudya chodzaza ndi veggie. Njira imodzi yabwino yoperekera zakudya zanu ndi kuwonjezera masamba pachakudya chilichonse, malinga ndi Leah Groppo, katswiri wazachipatala ku Stanford Health Care. Groppo amalimbikitsanso kusiya zakudya zilizonse zovuta. "Ndikofunika kupatsa thupi lanu mafuta. Zakudya zamtundu uliwonse zomwe zimaletsa zopatsa mphamvu mwamphamvu sichinthu chokhazikika, ndipo sizabwino mphamvu, "akutero.
• Tenga botolo lamadzi. Kapena sungani kapu yamadzi pafupi nanu tsiku lonse. Kutulutsa madzi moyenera kumathandizira kuti mukhale ndi mphamvu komanso kagayidwe kake kagayidwe. Ngakhale kuchepa kwa madzi pang'ono pang'ono komanso.
• Gwiritsitsani ku galasi limodzi. Mutha kugona mosavuta ndikumwa pang'ono. Komabe, mowa umasokoneza kagonedwe kanu ndipo umatha kukusiyani mukuvutika kugona tulo pakati pausiku. Galasi (kapena ziwiri za amuna) zili bwino. Onetsetsani kuti mukuzipukutira maola angapo musanagone.

Zoyenera kuchita lero

• Musayang'ane imelo yanu. Tengani kumapeto kwa sabata kuti muchepetse kupsinjika ndikuchira kutopa kwakuthupi ndi kwamaganizidwe. Kafukufuku wasonyeza kuti mudzafika msanga ndikubwelelanso bwino ngati muthanso kusiya ntchito.
• Ikani masewera olimbitsa thupi. Yesani kuyenda, kukwera njinga pang'ono, kapena yoga kuti muchite masewera olimbitsa thupi. Ngati mukufuna china chake chomwe chimakulitsa mtima wanu, Cardio pamayendedwe olankhulana (komwe mungakambirane kwinaku mukuchita masewera olimbitsa thupi) kapena kulimbitsa mphamvu ndi malo abwino kuyamba. Kuchita masewera olimbitsa thupi pang'ono kukuthandizani kuti mukhale ndi mphamvu zambiri tsiku lonse, kugona mofulumira, ndi kugona nthawi yayitali.
• Sambani m'chipinda mwanu. Malo anu ogona amafunikira. Chipinda chosokoneza chingakusiyeni mutapanikizika komanso kukhala ndi nkhawa, zomwe sizabwino kugona mokwanira. Koma ndizoposa zomwe mukuwona. Pfumbi limachepetsa kugona kwanu ndikupangitsa mutu, kuchulukana, ndi maso oyipa kapena mmero kubwera m'mawa. Patsani chipinda chanu mwachangu.

Kugona koyera

• Sambani mapepala anu kamodzi pa milungu iwiri iliyonse kuti muchepetse nthata za fumbi ndi zina zotsekemera.
• Tsukani zingwe zanu ndi kapeti kuti muchotse dothi komanso fumbi.
• Sambani mapilo anu ndi matiresi.

Nthawi yogona lero: 11 pm

Ikani powerengetsera nthawi kuti ikudzutseni m'maola 9 mpaka 10. Mudzakhalabe mukugona Lamlungu. Zimangotsika pang'ono kuti muzolowere kudzuka ndi maola asanu ndi awiri okha mtsogolo.

Tsiku 2: Lamlungu

Nthawi yodzuka: 8 am

Ndi pafupifupi maola 10 ogona masiku awiri, muyenera kumverera mwamphamvu, koma osazitenga ngati chizindikiro chakuchira kwathunthu. zikuwonetsa kuti zimatenga masiku atatu kuti abwerere mwakale. Tsatirani malangizo kwa masiku ena awiri!

Zoti tidye lero

Sankhani zamasamba ndi zakudya zonse lero. Komanso onetsetsani kuchepetsa zakudya ndi shuga wowonjezera komanso zosakaniza zopangira.

• Pitani mosavuta pa caffeine. Simuyenera kupita kuzizira kozizira. Dzichepetseni makapu 1 mpaka 2 ndikusinthira tiyi wazitsamba wopanda tiyi pambuyo pa 2 koloko. kupewa kusokoneza tulo tanu usikuuno.
• Idyani kuti mugonjetse kutopa. Pewani zakudya zopatsa kutopa, monga zipatso zonse, mtedza ndi mbewu, ndi mbatata. Zakudya zopatsa thanzi kwambiri monga zosakaniza, njira zosakanikirana, ndi hummus ndi malo abwino kuyamba.
• Chakudya chamadzulo onse. Dzipulumutseni nthawi ndi mphamvu zamaubongo pojambula zomwe mudye sabata ino kuti mupewe kudya kapena kutenga chakudya. Zitha kukhala zothandiza kugula zonse zomwe mungafune masiku oyamba ndikunyamula nkhomaliro tsiku lomwelo. Pochita izi, nonse mwakonzeka kupita.

Zoyenera kuchita lero

• Pewani chiyeso chogona. Naps ikhoza kusokoneza kayendedwe kanu ka circadian, kapena wotchi yanu yamkati. Ngati simungathe kuyang'anitsitsa, Rachel Salas, MD, pulofesa wothandizana ndi matenda a ubongo wodziwa bwino za mankhwala ogona ku Johns Hopkins Medicine adagawana maupangiri. Amalangiza kuti musapume pang'ono mpaka mphindi 20 mpaka 30 osangokhala 3 koloko madzulo.
• Tambasulani kapena pitani kokayenda. Masewera olimbitsa thupi, monga kutambasula kapena kuyenda, angakuthandizeni kugona bwino komanso kupumula kwathunthu. Makamaka a Yoga atha kukuthandizani kuti muchepetse nkhawa, kuti muchepetse nkhawa, mukhale osangalala, komanso musatope kwambiri. Mutha kuchita yoga mosangalatsa kwanu!

Nthawi yogona lero: 11 pm

• Pezani nthawi yopuma. Konzekerani kukagona ndi zochitika zina monga kutambasula pang'ono, kuwerenga buku kwa mphindi zochepa, kapena kusamba kapena kusamba. Muyenera kudziwitsa ubongo wanu kuti nthawi yogona ikubwera, malinga ndi a Salas. Njira yokhazikika yogona yomwe imayamba mphindi 15 mpaka 60 musanagone imatha kuzindikira ubongo wanu ndi nthawi yogona.
• Yesani makina oyera amawu kapena mapulagi amakutu. Ngati mukuvutikabe kugona, ngakhale kungoyatsa fani kungakuthandizeni. (Makolo, muyenera kusamala kuti muwonetsetse kuti mukumvabe ana anu.) Makatani amdima kapena chigoba chogona chitha kupangitsanso kusiyana kwakukulu pakugona bwino komanso mozama.

Tsiku 3: Lolemba

Nthawi yodzuka: 6 koloko

Kutengera nthawi yomwe muyenera kudzuka kuntchito, kudzuka 6 kapena 7 m'mawa kukupatsirani maola ogona asanu ndi awiri kapena asanu ndi atatu. Musagunde batani lopumula! Ngati mukufuna thandizo pang'ono, nyamuka pabedi ndikuyamba kupanga khofi wammawa. Ingokhalani osamala kuti musapitirire. Caffeine sangathe kukonza tulo tofa nato usiku.

Zoti tidye lero

• Khalani ndi kadzutsa - musadumphe chakudya. Ngakhale kuli kofunikira kudya kokha mukakhala ndi njala, kusadya chakudya kumatha kukulefetsani (ndipo mwina kumakhala kosasangalatsa kukhala pafupi). Tsatirani dongosolo lazakudya lomwe mudagwira Loweruka. Onetsetsani kuti thupi lanu likhale ndi mafuta tsiku lonse, ngakhale mutakhala otanganidwa.
• Sankhani chakudya chamasana. Anthu omwe amadya kwambiri nkhomaliro amakhala ndi mphamvu zowonera masana. Pewani zakudya zamafuta monga batala la ku France, tchipisi, ndi ayisikilimu. apeza kuti anthu omwe sagona mokwanira amakonda kudya ma calorie ambiri, makamaka kuchokera ku mafuta, ndipo samva tcheru masana.

Zoyenera kuchita lero

Kupatula ntchito, pali zinthu zingapo zomwe mudaphunzira kumapeto kwa sabata zomwe mungawonjezere pazomwe mumachita tsiku lililonse, kuphatikiza:

• Kupita kokayenda masana kapena kulimbitsa thupi. Kuchita masewera olimbitsa thupi kumatha kuchepetsa kutopa kuchokera kuubongo wogwiritsa ntchito kwambiri, malinga ndi a. Ngati mungathe, sankhani masana kulimbitsa thupi masana kapena masana kuti mupindule ndi maubongo olimbikitsa pamene ali ofunika kwambiri. Komanso zilibe kanthu kuti mumagwiritsa ntchito nthawi yanji, bola ngati mukuchita. Kafukufuku apeza kuti masewera olimbitsa thupi samatha kuwononga tulo tanu.
• Kuika patsogolo tulo pakumenya masewera olimbitsa thupi. Ochita kafukufuku ambiri amavomerezanso kuti kugona mokwanira kumakhala kopatsa thanzi kuposa kupatula nthawi yochita masewera olimbitsa thupi. Ngati mulibe nthawi yochitira masewera olimbitsa thupi, pumulani. (Musamamwe mowa kwambiri Netflix musanagone, komabe.) Kupititsa patsogolo tulo tanu usikuuno.

Nthawi yogona: 11 pm

Nyimbo ya circadian ya anthu ambiri imayenera kugona cha m'ma 11 koloko masana. ndikudzuka cha m'ma 7 m'mawa "Ngakhale mutagona mokwanira," akutero a Salas, "ngati sizikugwirizana ndi mayendedwe anu ozungulira, mutha kugwira ntchito ngati munthu wogona." Kukuthandizani kukhazikitsa magonedwe anu:

• Menyani udzu posachedwa. Ngati zikanakhala zovuta kuti mudzuke lero, mungafune kuti mugone msanga. Ikani alamu yanu kuti muwonetsetse kuti mukugona maola asanu ndi awiri.
• Musagwiritse ntchito zowonetsera ola limodzi musanagone. Magetsi owala, owala buluu omwe amachokera ku mafoni a m'manja, ma TV, komanso nyali zimawonetsa kuubongo kuti ndi nthawi yamasana ndi nthawi yodzuka. Ngati mukuvutika kugona, yesetsani kufewetsa magetsi mphindi 15 kapena 30 musanagone.

Sabata yotsalayo

Mukadzuka, kumbukirani kuti mudakhala masiku atatu omaliza mukuchira. Chachitatu ndi chithumwa. Ino ndi nthawi yoyamba kukhala ndi moyo.

Kwa sabata yonseyi

• Kugona kwa maola asanu ndi awiri usiku uliwonse.
• Idyani zakudya zopatsa thanzi tsiku lonse.
• Phatikizani zolimbitsa thupi m'zochita zanu.
• Chepetsani zakumwa zoledzeretsa ndi zakudya zotsekemera.

Kugona ndikudzipiritsa ndi mphamvu

Pali zizolowezi zambiri zomwe mungasinthe kuti mukhale ndi mphamvu zambiri tsiku lonse. Mwambiri, mudzadziwa ngati mukugona mokwanira mukama:

• dzukani mosavuta popanda wotchi ya alamu (kapena wina wofanana nayo)
• musagone nthawi yayitali kumapeto kwa sabata kuposa momwe mumachitira masiku a sabata

Ngati mukulemabe kapena mukuvutika kugona bwino, ndi nthawi yoti mukalankhule ndi dokotala wanu. Kudzuka utatopa pambuyo pogona tulo angapo kungakhale mbendera yofiira kuti mutha kukhala ndi vuto la kugona kapena china chilichonse, malinga ndi a Salas.

Chakudya kapena tiyi kapena khofi sizingapangitse kuti munthu asowe mokwanira. Ngati mphamvu zanu zochepa zili chifukwa chosowa tulo, muzigona! Ndibwino kuti mupeze Zzz yanu kuposa kukakamiza kuti mukhale otopa kuti mukhale ndi chizolowezi chatsopano popanda mphamvu zofunikira komanso zolimbikitsira.