Zomwe zili komanso momwe mungachitire bwino ukhondo wa kugona

Zamkati

• Momwe mungapangire ukhondo wabwino wogona
• Kugona ukhondo mwa ana
• Muyenera kugona maola angati

Ukhondo wa kugona umakhala ndi kukhazikitsidwa kwamakhalidwe abwino, machitidwe ndi zochitika zachilengedwe zokhudzana ndi tulo, zomwe zimathandizira kugona bwino komanso kutalika kwa nthawi.

Kuchita ukhondo wabwino ndikofunikira kwambiri pamibadwo yonse, kukonza nthawi ndi miyambo yogona ndikupewa zovuta monga kugona tulo, mantha usiku, maloto owopsa, kulepheretsa kugona tulo, matenda amiyendo yopanda tulo kapena kusowa tulo, mwachitsanzo.

Momwe mungapangire ukhondo wabwino wogona

Kuti mugone bwino, ndikofunikira kutsatira izi:

• Khazikitsani nthawi yoti mugone ndikudzuka, ngakhale kumapeto kwa sabata;
• Ngati munthuyo agona pang'ono, sayenera kupitirira mphindi 45, komanso sayenera kukhala kumapeto kwa tsiku;
• Pewani kumwa zakumwa zoledzeretsa ndi ndudu, osachepera maola 4 musanagone;
• Pewani kudya zakudya ndi zakumwa za tiyi kapena khofi musanagone, monga khofi, tiyi, chokoleti kapena zakumwa zozizilitsa kukhosi, monga guarana ndi kola;
• Yesetsani kuchita masewera olimbitsa thupi, koma pewani kuchita izi musanagone;
• Pangani chakudya chopepuka pa chakudya chamadzulo, popewa zakudya zolemetsa, shuga ndi zokometsera;
• Siyani chipinda kutentha bwino;
• Limbikitsani malo abata komanso otsika;
• Sungani zida monga mafoni, TV kapena mawotchi a digito kutali, mwachitsanzo;
• Pewani kugwiritsa ntchito kama pabedi kapena kuonera TV;
• Pewani kugona pabedi masana.

Onani njira zina zomwe zimathandizira kukonza kugona.

Kugona ukhondo mwa ana

Pankhani ya ana omwe amavutika kugona kapena omwe nthawi zambiri amadzuka usiku, machitidwe ndi machitidwe omwe amachita tsiku lonse komanso nthawi yogona, monga kudya, kugona pang'ono kapena kuopa mdima, ayenera kuyesedwa. Mwachitsanzo, kuti mukhale mwamtendere usiku.

Chifukwa chake, malinga ndi malingaliro a Brazilian Society of Pediatrics, makolo ndi aphunzitsi ayenera:

• Pangani chakudya chamadzulo molawirira, pewani zakudya zolemetsa kwambiri, kukhala wokhoza kuwapatsa chakudya pang'ono ana asanagone;
• Lolani mwanayo kuti agonane, koma zisawalepheretse kuchitika masana;
• Khazikitsani nthawi yogona, kuphatikizapo kumapeto kwa sabata;
• Nthawi yogona, ikani mwana ali mtulo pabedi, ndikumufotokozera kuti ndi nthawi yogona ndi kupereka malo abata komanso amtendere, kuti apangitse kugona ndikumupangitsa kuti mwana azimva kuti ndi wotetezeka;
• Pangani chizolowezi chogona musanaphatikizepo kuwerenga nkhani kapena kumvera nyimbo;
• Pewani mwana kuti asagone ndi botolo kapena kuwonera TV;
• Pewani kutenga ana pabedi la makolo awo;
• Ikani kuwala kwa usiku mchipinda cha mwana, ngati akuwopa mdima;
• Khalani mchipinda cha mwanayo, ngati atadzuka ndi mantha komanso maloto owopsa usiku, mpaka mtima wake utakhala pansi, akumuchenjeza kuti abwerera kuchipinda chake atagona.

Phunzirani momwe mungapumulitsire mwana wanu, kuti agone mwamtendere usiku wonse.

Muyenera kugona maola angati

Momwemo, kuchuluka kwa maola omwe munthu ayenera kugona usiku ayenera kusintha malinga ndi msinkhu:

Onaninso vidiyo yotsatirayi ndikupeza malo abwino kugona: