Malangizo pa Moyo Wathanzi: Khalani Osangalala, Athanzi & Amphamvu

Zamkati

• Kukhala ndi moyo wathanzi: Yambani pang'onopang'ono popanga masinthidwe osavuta awa.
• Khalani kazembe wa zaumoyo ndikulimbikitsani kuwunika zaumoyo.
• Kukhala ndi moyo wathanzi: tsatirani mfundo yoluma kawiri.
• Gwiritsani ntchito njira yoyenera yopumira.
• Gwiritsani ntchito zowonera kuti muchite bwino.
• Dziwani zambiri za momwe kukhala ndi moyo wathanzi kungakulimbikitsireni lero.
• Kukonzekera bwino kwa desiki ndikofunikira.
• Konzani nthawi yolimbirana yolimbitsa thupi.
• Kukhala ndi moyo wathanzi: kuvomereza pamene simukudziwa.
• Kukhala ndi moyo wathanzi: Maonekedwe amagawana njira zosavuta komanso zowongoka kuti mukhale ndi thanzi labwino.
• Sankhani zakudya ndi zakumwa zokhala ndi calcium yambiri.
• Kukhala ndi moyo wathanzi: lengezani malo opanda imelo kwa ola limodzi.
• Chitani mayeso a bere.
• Sankhani chizoloŵezi chofulumira cha tsikulo.
• Kukhala ndi moyo wathanzi: kumachita maluwa.
• Maonekedwe akugawana maupangiri ena asanu amoyo wathanzi omwe angakuthandizeni kukhala osangalala, athanzi komanso olimbikitsidwa.
• Kukhala ndi moyo wathanzi: pangani mndandanda "woyenera kuchita".
• Perekani thandizo lenileni.
• Kukhala ndi moyo wathanzi: nenani ayi.
• Tsatirani lamulo la 10 peresenti pa sabata powonjezera machitidwe olimbitsa thupi.
• Lekani kuukira akamwe zoziziritsa kukhosi.
• Onaninso za

Kukhala ndi moyo wathanzi: Yambani pang'onopang'ono popanga masinthidwe osavuta awa.

Khalani kazembe wa zaumoyo ndikulimbikitsani kuwunika zaumoyo.

Lumikizanani ndi ena - amayi anu, azakhali anu, alongo anu ndi abwenzi - omwe sangakhale okonzeka kuyesa kuyezetsa thanzi lanu monga mammograms, colonoscopies ndi Pap smears. Lowani ku National Women Health Information Center ku 4woman.gov/screening chart kuti mupeze mndandanda wamayeso ndi nthawi yoti muwapeze.

Kukhala ndi moyo wathanzi: tsatirani mfundo yoluma kawiri.

Dzilowerereni kuwiri ndikuluma kwa chilichonse chomwe mukufuna chomwe sichili bwino kenako ndikupatseni. Ma nibble oyambawo amakhala ndi zokoma kwambiri ndipo amakupatsani chisangalalo chachikulu - ndipo nthawi zambiri mumapeza kuti ndi okwanira kukhutitsa kulakalaka.

Gwiritsani ntchito njira yoyenera yopumira.

Tengani mphindi zisanu kuti mudzilimbikitse ndi njira yosavuta yopumira ya aromatherapeutic: Gwirani thumba lanu lokonda tiyi (louma, osati lofululidwa) pafupi ndi mphuno zanu (yesani zonunkhira zakumapeto ngati sinamoni, zonunkhira za apulo, ginger kapena chophatikiza cha peppermint), kenako ikani mpweya m'mphuno mwanu kuwerengera zinayi, kugwira mpweya wanu ngati zisanu ndi zitatu, ndipo pamapeto pake kutulutsa mpweya kanayi. Bwerezani nthawi 10. Mudzamva kuti mwatsitsimutsidwa nthawi yomweyo.

Gwiritsani ntchito zowonera kuti muchite bwino.

Tisananene, popereka ulaliki, tengani mphindi zitatu kuti muwone m'maganizo momwe zinthu zikuyendera modabwitsa. Khalani wodekha mukamachita masewera olimbitsa thupi omwe amakukonzekererani ndikukhala ndi mawu abwino.

Dziwani zambiri za momwe kukhala ndi moyo wathanzi kungakulimbikitsireni lero.

Kukonzekera bwino kwa desiki ndikofunikira.

Idzapulumutsa nthawi ndipo idzakhazikitsa njira yowonekera yogwirira ntchito kudzera muofesi yanu. Pangani magawo atatu: "In," "In Process" ndi "Out." Dera la In liyenera kukhala pakona ya desiki yanu pafupi ndi khomo ndipo liyenera kukhala ndi zinthu zatsopano zokha. Mukangoyamba kugwira ntchito, imapita kumalo a In Process (akuluakulu mu dongosolo), omwe ayenera kukhala pafupi ndi mkono. Mapeto akutali a desiki yanu ndi gawo la Kunja; Izi zikuphatikizapo makalata ndi mapepala otumizira makalata kapena interoffice. Kutenga theka la ola kuti mupange dongosolo losavuta la desiki kukuthandizani kuti mukhale odekha komanso osamala.

Konzani nthawi yolimbirana yolimbitsa thupi.

Pangani pangano ndi mnzanu kuti muziimbirana foni kuti muzichita masewera olimbitsa thupi. Kungakhale kukankhira kwina kofunikira kuti mutuluke pabedi ndi kuvala zovala zolimbitsa thupi. Gwiritsani ntchito lingaliro lomwelo kuti mukope mnzanu wantchito kuti atuluke muofesi ndikulowa m'kalasi ya Spinning yomwe nonse mumakonda.

Kukhala ndi moyo wathanzi: kuvomereza pamene simukudziwa.

Timakakamizidwa nthawi zonse kuti tikhale ndi mayankho ku malingaliro athu pachilichonse. Kupanikizika koteroko kungatipangitse kuzindikira momvetsa chisoni mipata ya chidziŵitso chathu. Landirani malo anu akhungu, ndikuzindikira kuti kudziwa si chinthu chofunikira kwambiri - nzeru ndiye, ndipo nthawi zambiri izi zimapezeka bwino pofunsa mafunso, kumvetsera ndi kutenga nawo mbali ena.

Kukhala ndi moyo wathanzi: Maonekedwe amagawana njira zosavuta komanso zowongoka kuti mukhale ndi thanzi labwino.

Sankhani zakudya ndi zakumwa zokhala ndi calcium yambiri.

Ma ounces 8 a mkaka wa soya wolimba, ma ola 16 a madzi alalanje okhala ndi mipanda yolimba ndi Luna bar imodzi zimakupatsani pafupifupi mamiligalamu 1,000 a calcium yomanga mafupa yomwe ikulimbikitsidwa tsiku lililonse. Mcherewo umachepetsanso zizindikiritso za PMS ndikuthandizira kugona, chifukwa chake onetsetsani kuti mukuwonjezera zakudya zama calcium pazakudya zanu.

Kukhala ndi moyo wathanzi: lengezani malo opanda imelo kwa ola limodzi.

Imelo yakhala chizolowezi choopsa chomwe chingakusokonezeni kuganiza ndikutha kuyang'ana. Yesani kugwiritsa ntchito ola loyamba la tsiku lanu mukuchita ntchito yofunika kwambiri ndipo mudzamva kuti mwakwaniritsa.

Chitani mayeso a bere.

Mukamayesa bere, tangoganizani momwe chotupacho chingawonekere ngati khungu silinayende. Ngati mabere akumva chimodzimodzi ponseponse, ndi momwe amapangidwira. Muyenera kuda nkhawa ndi dera kapena mtanda womwe ndi wosiyana ndi ena onse. Koma ngakhale mutakhala ndi zina zosamvetseka, musachite mantha. Yang'anani ndipo ngati sichitha pambuyo pa kusamba kwanu, pitani kuchipatala kuti mukayese mawere ndikufunsani za mammogram kapena ultrasound. Musalole kuti zipite ngati dokotala akukutsutsani nkhawa zanu, mwina; ndiwe katswiri padziko lonse lapansi pankhani ya mabere ako.

Sankhani chizoloŵezi chofulumira cha tsikulo.

Lembani kutambasula pa Post-it note yomwe mumayika pa kiyibodi yanu; kenako chitani zolimbitsa masekondi 20-30 (osabweza) nthawi iliyonse yomwe mukuganiza (khalani kawiri kapena katatu patsiku). Tambasulani madera asanu kuti mupitilire kumapeto kwa sabata lanu: zingwe, khosi, mapewa, ng'ombe, kubwerera.

Kukhala ndi moyo wathanzi: kumachita maluwa.

Kuphatikiza pa kuwonjezera zokongoletsa zokongola, kusunga maluwa osakanikirana muofesi yanu kumatha kuthandizira kukonza kukumbukira, kuphunzira ndi kusinkhasinkha.

Maonekedwe akugawana maupangiri ena asanu amoyo wathanzi omwe angakuthandizeni kukhala osangalala, athanzi komanso olimbikitsidwa.

Kukhala ndi moyo wathanzi: pangani mndandanda "woyenera kuchita".

Pamndandanda uliwonse wazomwe mumapanga, sinthani ntchito zomwe mungakwaniritse ndi njira zodzipindulitsa. Chifukwa chake ngati nambala 1 pamndandanda wanu ndi "kuchapa zovala," nambala 2 ikhoza kukhala "kuitana bwenzi lapamtima"; ngati nambala 3 ndi "positi ofesi," nambala 4 itha kukhala "kusangalala ndi chokoleti, osadziimba mlandu."

Perekani thandizo lenileni.

Nthawi zambiri anthu samadziwa choti anene panthawi yamavuto. Ngati mnzanu ali ndi vuto la thanzi, wachibale wanu waferedwa, kapena akuvutika kwambiri, yesani njira iyi: Nenani, “Pepani kuti mukukumana ndi izi,” osati kungofunsa ngati pali vuto. chilichonse chomwe mungachite kuti muthandizire, tsatirani ndi chithandizo chokhazikika. Imbani ndikudzipereka kuti mutengere ana a bwenzi lanu kumafilimu, mwachitsanzo, kapena kubweretsa chakudya chamadzulo usiku umodzi.

Kukhala ndi moyo wathanzi: nenani ayi.

Osachepera theka la nthawi imene mwafunsidwa kuti muchite chinachake chimene simukufuna kuchita (koma mukumva ngati muyenera kuchita), nenani kuti ayi-zili ngati kuvomereza nokha.

Tsatirani lamulo la 10 peresenti pa sabata powonjezera machitidwe olimbitsa thupi.

Kugwira ntchito mwachangu kwambiri kapena kwanthawi yayitali kumawonjezera mwayi wanu wovulala, komanso kumatha kuwononga dongosolo lanu lakumagaya, kupangitsa kudzimbidwa, kutsegula m'mimba kapena kusanza. Kuti m'mimba mwanu muzikhala (komanso malo anu am'mimba) osangalala komanso oyenda bwino, yesetsani kuwonjezera zochita zanu zolimbitsa thupi (kutanthauza nthawi yochenjera komanso kukana) osapitilira 10 peresenti pasabata.

Lekani kuukira akamwe zoziziritsa kukhosi.

Chotsani chotupitsa chakumwa chodyera chomwe simungaleke kudya ndikudya china chosiyana kwambiri. Mwachitsanzo, ngati mukufuna chinachake chokoma, imwani tart, monga madzi okhala ndi mandimu, kapena noshi pa pickle katsabola. Tchipisi kapena mtedza ukamayesedwa, fikani apulo kapena tchizi kuti muthane ndi mchere womwe umakhala wambiri.

Onaninso za