Kukonzekera kwa Masiku atatu Kuchiritsa Mutu Wopanda Mankhwala

Zamkati

• Lekani kupweteka mutu asanayambe
• Tsiku 1: Mutu umayamba
• Zomwe musadye
• Zoyenera kuchita
• Momwe mungamagone
• Tsiku 2: Kulimbana ndi zomwe zimayambitsa komanso kupweteka
• Zomwe musadye
• Zoyenera kuchita
• Momwe mungagone
• Tsiku 3: Kuyang'ana thanzi lanu
• Zomwe musadye
• Zoyenera kuchita
• Momwe mungamagone
• Kupita patsogolo

Lekani kupweteka mutu asanayambe

Pali zinthu zitatu zomwe timadziwa pamutu.

Choyamba, oposa theka la achikulire amakhala ndi mutu umodzi pachaka, malinga ndi.

Chachiwiri, kupweteka mutu nthawi zambiri kumapezeka kuti kumachitika komanso kumalandira chithandizo chochepa.

Ndipo chachitatu, ndizovuta kwambiri kupeza mpumulo wapompopompo, woyesedwa ndi wowona womwe umachotsa kupweteka kwakanthawi.

Ngati mukufuna malangizo othandizira mwachangu, tili ndi njira zachilengedwe za 18. Komabe, ngati chithandizo chomwe chaperekedwa ndi chakanthawi, mungafune kuyang'anitsitsa momwe mumakhalira. Mutu ungayambitsidwe ndi zinthu zambiri, kuphatikizapo kutupa, matenda a sinus, kapena majini chabe.

Chinyengo chakuchiritsa kwathunthu (pafupifupi zonse) mutu wanu ndikuteteza kuti zisachitike poyambirira.

Mukumva kumva mbali imodzi yamutu ndikukumana ndi zizindikilo zina za thupi? Kungakhale mutu waching'alang'ala. Nthawi zambiri, maupangiri a migraine amatha kuthandizira kupweteka mutu, koma mwina sangagwire ntchito mozungulira. Ngati mukukumana ndi mutu waching'alang'ala, ndikofunika kulankhula ndi dokotala za momwe mungapewere ndikuwachiza.

Chifukwa chake, ngati mwakonzeka kutenganso tsiku lanu, musayang'anenso kwina. Tsatirani kukonzekera kwamasiku atatuwa kuti muchotse bwino mutu kuchokera nthawi yanu ndikuyimitsa ina isanayambe.

Tsiku 1: Mutu umayamba

Kupweteka kumachitika pamene simukuyembekezera. Zomwe zimayambitsa kupweteka mutu zimaphatikizapo zoonekeratu - monga kupsinjika ndi mowa wambiri - koma amathanso kuyambitsidwa ndi kuchepa kwa madzi m'thupi, kusakhala bwino, kusowa tulo, kapena fungo lamphamvu kapena fungo.

Zomwe musadye

Pewani zakudya zilizonse zomwe mukukayikira kuti simukugwirizana nazo kapena sizikuloleza. Kusalolera zakudya, monga kusagwirizana kwa gluten kapena histamine, kumatha kuyambitsa mutu.

Sambani tiyi wazitsamba. Ginger ndi feverfew onse ali ndi kuthekera kochiza kapena kupewa mutu. Kudya chimodzi mwazitsamba zotenthetsera zitsamba kungakhale zomwe mukufunikira kuti mupeze mpumulo.

Khalani hydrated. Malangizo amomwe mumamwa madzi patsiku amasiyana, koma muziyang'ana magalasi eyiti eyiti patsiku. Kutaya madzi m'thupi ndi komwe kumayambitsa mutu, koma ndikofunikira kuti musamamwe madzi mopitirira muyeso. Tengani botolo lamadzi lokhazikikanso nanu kuti muzisungunuka popita, ndipo onetsetsani kuti mukukhalanso ndi madzi munthawi yolimbitsa thupi.

Yambani kumwa vitamini B-2. Vitamini B-2 (riboflavin) amathanso kuthandizira kupewa mutu, makamaka migraines. Kafukufuku akuwonetsa kuti anthu omwe amatenga vitamini B-2 samadwala mutu pang'ono pamwezi.

Zoyenera kuchita

Yesani compress yozizira (kapena yotentha). Zitha kukhala zothandiza pochiza mutu waching'alang'ala, pomwe ena - monga kupwetekedwa mutu - atha kuyankha bwino kutentha. Ngati simukukonda wina ndi mnzake, yesetsani kusinthana.

Dziwani zoyambitsa zanu. Kukhazikitsa mutu wanu kumatengera choyambitsa, motero ndikofunikira kuwazindikira ndikuphunzira momwe mungathane nawo:

• Yesetsani kupuma kwa mphindi 30 kuti muwone ngati mutu ukugona kapena nkhawa.
• Tsekani maso anu kuti muone ngati kuwala kapena diso likukupweteketsani.
• Sisitani kumbuyo kwa khosi lanu kapena mlatho wa mphuno kuti muwone ngati izi zithetsa vuto lililonse lakumutu.

Mukapeza zomwe zimakuthandizani, lembani.

Ganizirani zolimbitsa thupi zochepa. Kukhazikika koyipa kumayambanso kupweteka mutu, chifukwa chake kuyambitsa kuwala kwa tsiku lanu kungakuthandizeni kuti mukhale okhazikika, muchepetse kupsinjika, ndikuyembekeza kuti muchepetse vuto lanu lakumutu kwakanthawi.

Malingana ndi American Migraine Foundation, zomwe zimayambitsa matendawa zimaphatikizapo kusintha kwa kugona, kupsinjika kwa tsiku ndi tsiku, kusamba, komanso kusintha kwa nyengo komanso mayendedwe. Mwina simungapewe mutu womwe umakhudzana ndi nyengo, koma kukhala wolimbikira kumakuthandizani kuti muchepetse zovuta pamoyo wanu watsiku ndi tsiku.

Momwe mungamagone

Mudamvapo izi kale: akulu (18-64) amafunikira kugona maola asanu ndi awiri kapena asanu ndi anayi usiku uliwonse. Ngakhale zitha kuwoneka ngati mumachita izi pafupipafupi, kukhala ndi sabata yopuma kumatha kukupatsani mutu.

Yesetsani kukhala ndi ukhondo wabwino. Sikuti ndikungogona - ndikumagona bwino. National Sleep Foundation ikuwonetsa kudula zochepetsera musanagone, kukhazikitsa njira yanthawi yogona, ndikupanga malo opumira tulo.

Thandizani khosi lanu. M'mawa kwambiri amatha kupweteka mutu chifukwa cha kugona tulo moperewera. Kwa mutu, kugona kumbuyo kwanu ndibwino - bola ngati mutu wanu umathandizidwa moyenera - pomwe mukugona m'mimba mwanu, mwatsoka, siwopweteka pamutu.

Tsiku 2: Kulimbana ndi zomwe zimayambitsa komanso kupweteka

Ngati mukukumana ndi mutu wopweteka, ndi nthawi yoti mutenge yankho lanu kupitilira zoyambira. Choyamba, yang'anani pakuwongolera zoyambitsa kuti muthane ndi zomwe zingachitike asanayambe. Kuchokera pamenepo, zimangokhala kuchita zomwe zimakuthandizani kuti muzimva bwino.

Zomwe musadye

Musamwe caffeine. Yesetsani kupewa kumwa tiyi kapena khofi. Kafukufuku akuwonetsa kuti kumwa kwambiri caffeine (kapena zotsatira zakutha kwa caffeine) kumatha kukhala njira yokometsera mutu.

Chepetsani zakudya zopanda pake, zowonjezera zowonjezera (monga MSG), ndi zotsekemera zopangira. Zakudya zina zimatha kupweteketsa mutu komanso mutu waching'alang'ala, chifukwa chake ndikofunikira kuchepetsa kudya kwanu, makamaka ngati mumakonda kudwala mutu. Ndemanga ya 2016 idatsimikiza kuti kuchotsedwa kwa MSG ndi caffeine ndizomwe zimayambitsa mutu, koma aspartame, gluten, histamine, ndi mowa ndizomwe zingayambitse.

Tengani magnesium. Magnesium ndi mchere wofunikira mthupi lathu, ndipo kafukufuku wina akuwonetsa kuti kuchepa kwa magnesium kumatha kubweretsa mutu. Koma magnesium yambiri imakhalanso ndi zotsatirapo zake, chifukwa chake lankhulani ndi dokotala musanatumize.

Ngati mumadya kale chakudya chopatsa thanzi ndikukayikira kuti kudula zakudya zosapatsa thanzi sikungathandize, yesani kudya. Mukakhala kuti simukudziwa kuti ndi zakudya ziti zomwe zingakupangitseni kuti muzimva kupweteka mutu, chotsani zakudya zilizonse zomwe mukukayikira ndipo pang'onopang'ono muziwabwezeretsanso kamodzi.

Zoyenera kuchita

Pewani zinthu zopanikiza. Ngakhale kulimbitsa thupi mopepuka kumatha kupindulitsa pamutu, kuchita masewera olimbitsa thupi ngati kuthamanga kapena kunyamula zolemera kumatha kuzipangitsa kukhala zoyipa.

Yesani kugwiritsa ntchito mafuta ofunikira. Kusiyanitsa mafuta ofunikira kumatha kuthandizira kuthana ndi mutu. Ngakhale mafuta osiyanasiyana ali ndi maubwino osiyanasiyana, peppermint ndi lavender mafuta ofunikira amadziwika pothandiza kuchepetsa kupweteka kwa mutu. Pewani mafuta osasunthika, chifukwa kuchuluka kwake kumatha kuyambitsa mavuto monga kukwiya pakhungu.

Kuchepetsa kupweteka kwa khosi. Patsani khosi lanu chikondi pang'ono potambasula zikulumikizazo. Yesani kuphatikiza izi za yoga chifukwa cha kupweteka kwa khosi. Muthanso kutsina kumbuyo kwa khosi lanu ndikutikita minofu pang'ono kuti muchepetse mavuto.

Momwe mungagone

Gwiritsani ntchito chopukutira chokulunga. Ngati mukulephera kupeza pilo yachizolowezi pakadali pano, kukulunga chopukutira mu silinda yolimba ndikuyika pansi pa khosi lanu kumatha kuthandiza minofu yanu kupumula ndikuthana ndi nkhawa.

Limbikitsani kugona kwanu. Ngati mukuvutika kugona, yesani kumwa imodzi mwa maphikidwe amkaka okongola ndi mchere kapena musanagone. Mukufuna maupangiri ena kuti muthane ndi tulo? Yesetsani kupewa masewera olimbitsa thupi madzulo, dulani caffeine koyambirira kwa tsiku, ndikuchepetsa nthawi yanu yophimba.

Tsiku 3: Kuyang'ana thanzi lanu

Ngati kwakhala masiku atatu ndipo ululu ukupitabe, pali zambiri zomwe mungachite kuti mupeze zomwe zimayambitsa. Palinso njira zomwe mungatenge kuti mumangenso maziko achitetezo amthupi lanu kuti muthandizire kupewa kapena kuchepetsa mutu wotsatira.

Zomwe musadye

Pewani ayisikilimu. Kuundana kwamaubongo kumatha kulumikizidwa ndi kupweteka kwa mutu kosatha, chifukwa chake ngati mumadzichitira nokha zakudya zosungunuka, yesetsani kudula kwakanthawi kuti muwone ngati izi zikupanga kusiyana.

Onjezani zakudya zotsutsana ndi zotupa pazakudya zanu. Mukapanikizika, kutupa kosatha kumatha kuchitika - kutanthauza kuti kupweteka kwa mutu sikukuthandizira kuzungulira. Ndiye chifukwa chake ndikofunikira kupewa zakudya zomwe zingapangitse kutupa kukulirakulira. Idyani zakudya monga mdima, masamba obiriwira ndi zipatso. Onsewa ndi omwe ali mndandanda wazakudya "zopweteka", komanso zakudya zotsutsana ndi zotupa zomwe zingathandize kuchepetsa nkhawa.

Idyani chakudya chochepa, chambiri. Kusadya kapena kudya mosalekeza kumatha kusokoneza magazi anu m'magazi. Kuti shuga lanu likhale ndi shuga wambiri, idyani nthawi zonse tsiku lonse.

Zoyenera kuchita

Yang'anani pa kudzisamalira. Yesetsani kusungitsa kutikita minofu, gawo lokonzekera kutema mphini, kapena ntchito ina yotsitsimula.

Yesetsani kupumula yoga. Kafukufuku akuwonetsa kuti yoga itha kuthandizira kukulitsa thupi kupanga melatonin, yomwe imayang'anira kugona. Ngati mukufuna thandizo kuti mugone, yesani kuphatikiza zina za yoga zomwe zimayambitsa kugona.

Momwe mungamagone

Yesani pilo lothandizira khosi. Tsiku lachitatu ndikuwerengera ndikumva kupweteka mutu? Itha kukhala nthawi yoti mugwiritse ntchito ndalama pilo yatsopano. Zing'onozing'ono zinapeza kuti mapilo a mafupa amachititsa kuti tulo tigone bwino kusiyana ndi mapilo, koma chofunikira ndikupeza pilo yomwe imapangitsa kuti khosi lanu likweze.

Musaiwale kuchita zizolowezi zabwino zogona. Tengani ukhondo wogona mopitilira pochotsa zamagetsi mchipinda chogona. National Sleep Foundation imalimbikitsa kupewa nthawi yotchinga ola limodzi musanagone komanso kuyesa kugona ndi kudzuka nthawi yomweyo (ngakhale kumapeto kwa sabata).

Kupita patsogolo

Kwa ambiri a ife, kupweteka kwa mutu kumawoneka ngati kosapeweka, koma sizitanthauza kuti tiyenera kuwalola akhale ofooketsa.

Ngakhale kusintha kwakung'ono - monga kuwonetsetsa kuti mumadzuka nthawi yomweyo tsiku lililonse - kumatha kukhala ndi vuto lalikulu ngati mukupitilizabe kudwala mutu. Ndipo kumbukirani, mutu waching'alang'ala siofanana ndi kupweteka kwa mutu, ngati akukulepheretsani

Ndipo, pamapeto pake, chofunikira ndikuti mupeze njira yabwino yopumutsira mutu ndi njira zopewera zomwe zikukuthandizani.

Jandra Sutton ndi wolemba, wolemba, komanso wokonda media. Amakonda kuthandiza anthu kukhala moyo wosangalala, wathanzi, komanso wopanga zinthu. Munthawi yake yopuma, amakonda kukweza zolemera, kuwerenga, ndi chilichonse chokhudzana ndi ayisikilimu. Pluto azikhala pulaneti mumtima mwake nthawi zonse. Mutha kumutsatira Twitterndipo Instagram.