Kodi Mwatopa — Kapena Kungokhala Waulesi?

Zamkati

• Zizindikiro Muli * Zoonadi * Mwatopa
• Zizindikiro Mukungotopetsa Kapena Ndi Ulesi
• Zoyenera Kuchita Ngati Watopa, Waulesi, kapena Onse
• Onaninso za

Yambani kulemba "Chifukwa chiyani ndili…" mu Google, ndipo makina osakira adzadzaza ndi funso lodziwika kwambiri: "N'chifukwa chiyani ndatopa kwambiri?"

Mwachionekere, ndi funso limene anthu ambiri amadzifunsa tsiku ndi tsiku. M'malo mwake, kafukufuku wina adawonetsa kuti pafupifupi 40% ya anthu aku America amadzuka masiku ambiri pasabata atatopa.

Koma nthawi zina kumabuka funso losiyana-makamaka mukamazolowera pa desiki yanu masana kapena kumenyetsa kasanu m'malo mongoyenda. Kumveka bwino? Mwinanso mwadzipeza nokha (mwina mwakachetechete) mukudabwa, "Ndatopadi, kapena ulesi basi?" (Zokhudzana: Momwe Mungadzipezere Nokha Ntchito Kuti Mugwire Ntchito Ngakhale Simukufuna)

Zikuoneka, onse ndi zotheka kwenikweni. Kutopa kwamaganizidwe ndi kutopa ndikosiyana kwathunthu, atero a Kevin Gilliland, Psy.D, katswiri wazachipatala komanso wamkulu wa Innovation 360 ku Dallas. Komabe, onse amasewera wina ndi mnzake ndipo atha kukhudzika.

Umu ndi m'mene mungadziwire ngati mwatopadi, kapena osakhudzidwa-ndi choti muchite nazo.

Zizindikiro Muli * Zoonadi * Mwatopa

Zomwe zimayambitsa kutopa kwakuthupi nthawi zambiri zimakhala kulimbitsa thupi kwambiri kapena kusagona. "Anthu ambiri amaganiza za 'kuchita masewera olimbitsa thupi' ngati chinthu chomwe chingakhudze othamanga apamwamba, koma sizowona," akutero Sheri Traxler, M.Ed. "Ukhoza kukhala newbie wochita masewera olimbitsa thupi komanso kukumana ndi zovuta zambiri - makamaka ngati ukakhala moyo wongokhala ndikukaphunzira theka la marathon, mwachitsanzo." (Onani njira yabwino kwambiri yochotsera nthawi yanu.)

Zizindikiro zakuchulukirachulukira zimaphatikizapo kuchuluka kwa kupumula kwa mtima, kupweteka kwa minofu komwe sikumatha mkati mwa maola 48 mpaka 72 mutatha kuchita masewera olimbitsa thupi, kupweteka mutu, komanso kuchepa kwa njala (mosiyana ndi kuchuluka kwa njala, komwe kumakonda kuchitika ndikulimbitsa thupi), malinga ndi Wothamangitsa. Mukawona chimodzi mwazizindikirozi, tengani masiku angapo kuti mupumule ndi kuchira. (Nazi zizindikiro zina zisanu ndi ziwiri zomwe mukufunikira tsiku lopuma.)

Chifukwa china chachikulu ndikusowa tulo-zomwe ndizofala kwambiri, atero a Traxler. “Mwina simukugona maola okwanira kapena kugona kwanu kuli koipa,” akufotokoza motero.

Mukutopa ngakhale mutagona kwa maola asanu ndi atatu kapena kupitilira apo? Ichi ndi chizindikiro kuti simukugona bwino, atero a Traxler. Chizindikiro china: Mumadzuka mutapumula mutagona "bwino", koma nthawi ya 2 kapena 3 koloko, mumagunda khoma. (Mbali imodzi: Kumenya a kuleka nthawi ya 2 kapena 3 p.m. Ndi zachilendo kwathunthu, chifukwa cha kayimbidwe kathu kachilengedwe ka circadian, akutero Traxler. Kumenya a khoma zomwe zimakupangitsani kumva kutopa kwathunthu si.)

Zomwe zimayambitsa kugona bwino zimatha kuyambira kupsinjika ndi mahomoni kupita ku chithokomiro kapena zovuta za adrenal, akutero Traxler. Ngati mukuganiza kuti simukugona bwino, sitepe yotsatira ndikuwona dokotala wanu wamkulu kapena endocrinologist. "Funani MD yemwe alinso naturopath kapena katswiri wazamankhwala, kuti athe kuyang'anitsitsa m'magazi anu, zakudya zanu, komanso kupsinjika kwanu kuti mudziwe zomwe zikuchitika," Traxler akuwonetsa. (Zowonjezerapo kuti zidziwike: Kugona ndiye chinthu chofunikira kwambiri paumoyo wanu, thanzi lanu, komanso zolinga zanu zakuchepa.)

M'miyambo ya Ayurvedic (njira yachikhalidwe yachihindu, yamankhwala), kutopa kwamthupi kumadziwika kuti vata imbalance. "Vata ikakwera, thupi ndi malingaliro zimafooka ndipo kutopa kumayamba," akutero Caroline Klebl, Ph.D., mphunzitsi wovomerezeka wa yoga komanso katswiri wa Ayurveda. Malinga ndi Ayurveda, izi zimatha kubwera chifukwa chogwira ntchito mopitirira muyeso komanso kusowa tulo, komanso kudya chakudya, kupitirira pansi, komanso kugwiritsa ntchito mankhwala osokoneza bongo, monga caffeine. (Zogwirizana: Njira 5 Zosavuta Zophatikizira Ayurveda M'moyo Wanu)

Pofuna kutopa ndi njira ya Ayurvedic, ndikofunikira kugona nthawi zonse - pafupifupi maola eyiti patsiku, makamaka kugona pofika 10 kapena 11 pm, akutero Klebl. "Idyani chakudya chokhazikika komanso chopatsa thanzi, kuphatikiza zipatso, ndiwo zamasamba, tirigu, ndi zomanga thupi, osadya mopitirira muyeso kapena pang'ono, ndikuchepetsa kapena kuchepetsa kudya kwa caffeine." Chifukwa chake, kwenikweni, zonse zomwe mudamvapo zakudya wathanzi. (Zomwe zimagwirizananso bwino ndi zomwe akatswiri ena amanena za momwe mungapezere tulo tabwino.)

Zizindikiro Mukungotopetsa Kapena Ndi Ulesi

Kutopa kwamaganizidwe ndichinthu chenicheni, akutero Gilliland. "Tsiku lopanikizika kuntchito kapena kugwira ntchito mwakhama kungathe kutiwonongera maganizo athu a tsikulo, kutisiya kuti titope." Komanso, zimatha kukhudza kugona kwathu usiku popeza malingaliro athu sangathe "kuzimitsa," ndikupitilizabe kugona tulo moperewera, akufotokoza. (Onani: Njira 5 Zochepetsera Kupsinjika Maganizo Pambuyo Patsiku Lalitali Ndikulimbikitsa Kugona Bwino Usiku)

Koma tiyeni tikhale owona: Nthawi zina timangomva kuti sitinachite chidwi kapena ulesi. Ngati mukuganiza ngati zili choncho, tengani "mayeso" awa kuchokera kwa Traxler: Dzifunseni nokha ngati mungakhale ndi mphamvu ngati mutaitanidwa kuti mukachite zomwe mumakonda padziko lapansi pano-kaya ndi kugula kapena kupita kukadya . "Ngakhale zinthu zomwe mumakonda sizikusangalatsani, mwina mwatopa," akutero a Traxler.

Kodi muli ndi vuto ndi olingalira? Njira ina yodziwonera ngati mwatopa ndi IRL: Pangani kudzipereka pang'ono, ndikumamatira, akutero Traxler. "Pangani khama lochepa (mphindi zisanu mpaka 10) kuti muchite chilichonse chomwe mukuyesera kuchita, kaya ndi masewera olimbitsa thupi kapena kuphika chakudya chamadzulo kunyumba."

Ngati ndi malo ochitira masewera olimbitsa thupi, mwina kudzipereka kwanu kocheperako ndikungovala zovala zanu zolimbitsa thupi kapena kuyendetsa galimoto kupita ku masewera olimbitsa thupi ndikulowa. Koma mwayi ndi wakuti, ngati mukungomva kutopa m'maganizo-osati mwakuthupi, mudzatha kusonkhana ndikutsatira. Mukatha kuswa inertia (mukudziwa: zinthu zopumula zimakhala kupumula), mwina mudzamva mphamvu zambiri.

Kwenikweni, ndicho chinsinsi cha kutopa kapena kusungulumwa kwamtundu uliwonse: Dulani inertia. Zomwezi zimachitika mukakhala pa desiki yanu, mukumva kuti zikope zanu zikulemera komanso kulemera, Lachitatu masana. Yankho: Nyamuka ndikusuntha, atero a Traxler. "Tambasulani pa desiki yanu kapena m'chipinda chowonera, kapena tulukani ndikuzungulira chipikacho kwa mphindi 10," akutero. "Kupeza mlingo wa dzuwa ndi njira ina yabwino yogonjetsera kugwa kwamadzulo."

M'miyambo ya Ayurvedic, ulesi kapena kunyong'onyeka amadziwika kuti a Kusalinganika kwa kapha, Klebl amanenera, ndipo zimadza chifukwa chosachita kapena kudya kwambiri. Njira yabwino yochepetsera kusalinganika kwa kapha ndi, kuyendanso. (Onani: Izi ndi Zomwe Muyenera Kudziwa Zokhudza Kugona-Kulimbitsa Thupi) Klebl amalimbikitsa maola atatu kapena asanu pa sabata. Komanso, onetsetsani kuti musagone mokwanira, akutero. "Ikani alamu m'mawa ndikudzuka kuti mukachite yoga kapena mukayende m'mawa kwambiri." Komanso, onetsetsani kuti mukudya pang'onopang'ono madzulo, komanso kuchepetsa kudya kwa shuga komanso kumwa zakudya zamafuta ndi mowa.

Zoyenera Kuchita Ngati Watopa, Waulesi, kapena Onse

Ngati mumakhala otopa nthawi zonse, yang'anani okayikira asanuwa musanapite kwa dokotala, atero a Gilliland. "Ganizirani momwe mukuyendera m'mbali zisanu za moyo wanu, ndipo ndiye kupita kwa dokotala ndi kukayezetsa,” iye akutero. “Timakonda kupita m’njira yosiyana, kuthamangira kwa dokotala kaye popanda kuona chimene chimayambitsa kutopa kwathu.” Yendani m’maganizo mwanu choyamba fufuzani:

• Gona: Kodi mukugona mokwanira? Akatswiri amalangiza maola asanu ndi awiri mpaka asanu ndi anayi. (Dziwani ndendende kuchuluka kwa kugona komwe mukufunikira.)

• Chakudya: Zakudya zanu zili bwanji? Kodi mumadya kwambiri zakudya zosinthidwa, shuga, kapena caffeine? (Onaninso zakudya izi kuti mugone bwino.)

• Kuchita masewera olimbitsa thupi: Kodi mukuyenda mokwanira tsiku lonse? Ambiri a ku America sali, zomwe zingayambitse kumverera kwaulesi, akufotokoza Gilliland.

• Kupsinjika: Kupsinjika maganizo sikumakhala koyipa nthawi zonse, koma kumatha kukhudza mphamvu zanu komanso kugona kwanu. Pangani nthawi yodzisamalira komanso njira zochepetsera kupsinjika.

• Anthu: Kodi anthu m'moyo wanu akukugwetsani pansi, kapena kukukwezani? Kodi mukuwononga nthawi yokwanira ndi okondedwa anu? Kudzipatula kungatipangitse kumva kutopa, ngakhale osalankhula, akutero Gilliland.

Zili ngati fanizo la ndege loti oksijeni: Muyenera kudzisamalira nokha ndi thupi lanu musanathandizire wina aliyense. Momwemonso, zikafika pakudzisamalira, ganizirani malingaliro anu ngati foni yanu, akuwonetsa Gilliland. "Mumalipira foni yanu usiku uliwonse. Dzifunseni nokha: Kodi mukuzilipiritsanso nokha?" Monga momwe mukufuna foni yanu ikhale pa 100 peresenti yamagetsi mukadzuka, mukufuna kuti thupi lanu ndi malingaliro anu zikhale chimodzimodzi, akutero. Tengani nthawi yoti mudzichiritse ndikudzaza nokha usiku uliwonse, ndipo inunso muzigwira ntchito pa 100 peresenti.

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