Kugona Kwathanzi

Zamkati

• Chidule
• Kodi kugona ndi chiyani?
• Kodi ndimafunikira kugona kwambiri?
• Kodi mavuto obwera chifukwa chakusagona mokwanira ndi ati?
• Kodi ndingatani kuti ndigone bwino?

Chidule

Kodi kugona ndi chiyani?

Pamene mukugona, simukudziwa kanthu, koma ubongo wanu ndi thupi lanu zimagwirabe ntchito. Kugona ndichinthu chovuta kwambiri chomwe chimakuthandizani kupanga zatsopano, kukhala athanzi, ndikumapumula.

Mukamagona, ubongo wanu umadutsa magawo asanu: gawo 1, 2, 3, 4, komanso kugona mofulumira kwamaso (REM). Zinthu zosiyanasiyana zimachitika gawo lililonse. Mwachitsanzo, mumakhala ndi mafunde amtundu wina nthawi iliyonse. Kupuma kwanu, mtima wanu, ndi kutentha kwanu kumatha pang'onopang'ono kapena mwachangu magawo ena. Nthawi zina tulo timakuthandizani

• Muzimva kupumula komanso kukhala ndi mphamvu tsiku lotsatira
• Phunzirani zambiri, khalani ozindikira, ndipo pangani kukumbukira
• Patsani mtima wanu ndi mitsempha yanu
• Tulutsani mahomoni okula kwambiri, omwe amathandiza ana kukula. Zimathandizanso kukulitsa minofu ndikukonzekera kwa ma cell ndi ziwalo mwa ana ndi akulu.
• Tulutsani mahomoni ogonana, omwe amalimbikitsa kutha msinkhu ndi chonde
• Pewani kudwala kapena kukuthandizani kuti mukhale bwino mukamadwala, popanga ma cytokines ambiri (mahomoni omwe amathandiza chitetezo cha mthupi kuthana ndi matenda osiyanasiyana)

Muyenera magawo onse kuti mugone mokwanira.

Kodi ndimafunikira kugona kwambiri?

Kuchuluka kwa tulo komwe mukufunikira kumadalira pazinthu zingapo, kuphatikiza zaka zanu, moyo wanu, thanzi lanu, komanso ngati mwakhala mukugona mokwanira posachedwa. Malangizo onse ogona ndi awa

• Ana Obadwa kumene: Maola 16-18 patsiku
• Ana okalamba kusukulu: Maola 11-12 patsiku
• Ana a sukulu: Osachepera maola 10 patsiku
• Achinyamata: Maola 9-10 patsiku
• Akuluakulu (kuphatikiza achikulire): Maola 7-8 patsiku

Pakati pa kutha msinkhu, mawotchi obadwira a achinyamata amasunthika, ndipo nthawi zambiri amatha kugona mochedwa kuposa ana ndi akulu, ndipo amakonda kugona m'mawa. Nyimbo yochedwetsa kugona ikutsutsana ndi nthawi zoyambira m'mawa kwambiri m'masukulu ambiri apamwamba ndipo zimathandizira kufotokoza chifukwa chomwe achinyamata ambiri sagona mokwanira.

Anthu ena amaganiza kuti akuluakulu amafunika kugona pang'ono akamakalamba. Koma palibe umboni wosonyeza kuti achikulire amatha kugona pang'ono kuposa anthu omwe ndi achichepere. Anthu akamakalamba, nthawi zambiri sagona mokwanira kapena samakhala ndi nthawi yocheperako, yopumula. Okalamba nawonso amadzutsidwa mosavuta.

Ndipo sikuti kuchuluka kwa maola ogona kumene mumapeza ndi kumene kumafunikira. Khalidwe la tulo lomwe mumapeza ndilofunikanso. Anthu omwe tulo timasokonezedwa kapena kufupikitsidwa nthawi zambiri samatha kugona mokwanira.

Ngati mukuganiza kuti mukugona mokwanira, kuphatikiza kugona mokwanira, dzifunseni

• Kodi zimakuvutani kudzuka m'mawa?
• Kodi mumavutika kuyang'ana masana?
• Kodi mumagona masana?

Ngati mwayankha inde pamafunso atatuwa, muyenera kuyesetsa kukonza tulo.

Kodi mavuto obwera chifukwa chakusagona mokwanira ndi ati?

Kugona ndikofunikira pa thanzi lathunthu. Mukapanda kugona mokwanira (kusowa tulo), sizimangokupangitsani kutopa. Zitha kukhudza magwiridwe antchito anu, kuphatikiza luso lanu loganiza bwino, kuchitapo kanthu mwachangu, ndikupanga zokumbukira. Izi zingakupangitseni kupanga zisankho zoyipa ndikuyika pachiwopsezo china. Anthu omwe sagona tulo nthawi zambiri amatha kuchita ngozi.

Kusagona mokwanira kumakhudzanso momwe mumamvera, zomwe zimapangitsa

• Kukwiya
• Mavuto ndi maubwenzi, makamaka kwa ana ndi achinyamata
• Matenda okhumudwa
• Nkhawa

Zingasokonezenso thanzi lanu. Kafukufuku akuwonetsa kuti kusagona mokwanira, kapena kugona moperewera, kumawonjezera ngozi

• Kuthamanga kwa magazi
• Matenda a mtima
• Sitiroko
• Matenda a impso
• Kunenepa kwambiri
• Type 2 matenda ashuga

Kusagona mokwanira kungatanthauzenso kuti simumapeza mahomoni okwanira omwe amathandiza ana kukula ndikuthandiza achikulire ndi ana kuti azikhala ndi minofu, kumenyetsa matenda, ndikukonzanso maselo.

Kusagona bwino kumakulitsa mphamvu ya mowa. Munthu wotopa amene amamwa mowa kwambiri amakhala wopunduka kuposa munthu wopuma.

Kodi ndingatani kuti ndigone bwino?

Mutha kuchitapo kanthu zokuthandizani kuti muzigona mokwanira. Choyamba, onetsetsani kuti mumadzipatsa nthawi yokwanira yogona. Mukagona mokwanira usiku uliwonse, mungaone kuti mumakhala achimwemwe komanso opindulitsa kwambiri masana.

Kuti musinthe machitidwe anu ogona, zingathandizenso kutero

• Pita ukagone ndi kudzuka nthawi yomweyo tsiku lililonse
• Pewani caffeine, makamaka masana ndi madzulo
• Pewani chikonga
• Chitani masewera olimbitsa thupi nthawi zonse, koma musamachite masewera olimbitsa thupi masana
• Pewani zakumwa zoledzeretsa musanagone
• Pewani zakudya zazikulu ndi zakumwa usiku kwambiri
• Musagone pambuyo pa 3 koloko.
• Pumulani musanagone, mwachitsanzo posamba, kuwerenga kapena kumvera nyimbo zotsitsimula
• Sungani kutentha m'chipinda chanu chogona
• Chotsani zosokoneza monga phokoso, nyali zowala, ndi TV kapena kompyuta mchipinda chogona. Komanso, musayesedwe kupita pafoni kapena piritsi yanu musanagone.
• Pezani kuwala kokwanira kwa dzuwa masana
• Musagone pabedi muli maso; ngati simungagone kwa mphindi 20, dzukani ndi kuchita zina zotsitsimula
• Onani dokotala ngati mwakhala mukuvutikabe kugona. Mutha kukhala ndi vuto la kugona, monga kusowa tulo kapena kugona tulo. Nthawi zina, dokotala wanu angakuuzeni kuti muyesere kugulitsa kapena mankhwala ogona. Nthawi zina, dokotala wanu angafune kuti muphunzire mokwanira, kuti muthandize kuzindikira vuto.

Ngati mukugwira ntchito yosintha, zingakhale zovuta kuti mugone bwino. Mwinanso mungafune

• Gonjetsani ndikuwonjezera nthawi yomwe mungagone
• Sungani magetsi kuntchito
• Chepetsani kusintha kosintha kuti thupi lanu lisinthe
• Chepetsani kugwiritsa ntchito caffeine koyambirira
• Chotsani zododometsa zomveka ndi zopepuka m'chipinda chanu nthawi yogona masana (mwachitsanzo, gwiritsani zotchinga)

• Kodi Mukugona Mokwanira?
• Njira Zosagona Bwino Zitha Kuopsa Kwa Matenda Aakulu Mwa Achikulire Akuluakulu