Njira 10 Zomwe Mungamwere Pochepa Nyengo Yatchuthi Ino

Zamkati

• 1. Yambani chizolowezi chatsopano.
• 2. Ganizirani za chakumwa chilichonse ngati supuni ya shuga.
• 3. Kuwononga kale mumacheza.
• 4. Fikirani pa njira yatsopano yolowera usiku.
• 5. Thirirani chakumwa chanu.
• 6. Itanani usiku kwambiri.
• 7. Bweretsani mnzanu kuti zinthu zikhale zovuta.
• 8. Pewani sewero.
• 9. Yang'anani chizungulire chanu.
• 10. Phunzirani kunena kuti "zikomo" ndikuthandizira ena akatero.
• Ngati mukuganiza kuti kumwa kwanu ndi vuto ...
• Onaninso za

Zikuwoneka ngati kusonkhana kulikonse komwe mumapita kuchokera ku Thanksgiving mpaka Chaka Chatsopano kumaphatikizapo mowa wamtundu wina. Ndi nyengo yazakudya zotentha ... ndi champagne, ndi ma cocktails, ndi magalasi osatha a vinyo. Kulowa mu mzimu watchuthi kuli paliponse kotero kuti tapatulanso mwezi wa Januware kuti athetse poizoni.

"Kumwa mowa mopitirira muyeso nthawi ya tchuthi-zili ngati ukagunda nyali yobiriwira yomwe singafirenso mpaka Tsiku la Chaka Chatsopano ndipo ukuganiza kuti ukhoza kumwa popanda chifukwa chifukwa ndi tchuthi," akutero Lisa Boucher, wolemba Kulera Pansi: Kupanga Zosankha Zolingalira mu Chikhalidwe Chakumwa, chidakwa chomwe chikuchira ndipo wakhala akuphunzitsa akazi kuti athetse zizolowezi zoipa za kumwa mowa kwa zaka 28.

Ndipo ayi, kuledzera sikuli vuto la amuna okha. "Thupi la mayi limakhala ndi madzi ochepa, zomwe zikutanthauza kuti mankhwala osokoneza bongo komanso mowa sizitsukidwa pang'ono; ndipo ali ndi minofu yambiri yamafuta, yomwe imapangitsa kuti asungidwe kwambiri; Katswiri wokonda mankhwala osokoneza bongo. "Chifukwa chake azimayi amatha kukhala osokoneza bongo mwachangu popeza matupi awo amakhala atamwa nthawi yayitali komanso pamlingo wambiri." Poganizira kuti vuto lakumwa mowa likuchulukirachulukira pakati pa azimayi, ndi bwino kusamala kwambiri zakumwa kwanu nyengo ino. (PS Nazi zina mwa zizindikiro zomwe mungakhale osagwirizana ndi mowa.)

Koma ngakhale simukuda nkhawa zakumwa mowa-ndipo mukudwala chifukwa chakumva kuti thupi lanu lawonongeka pofika nthawi yomwe Januware akuyenda-zindikirani njira 10 zothandizirazi zakumwa pang'ono panthawi ya tchuthi.

1. Yambani chizolowezi chatsopano.

Kuti mukhale ndi chizoloŵezi chokhala ndi thanzi labwino, choyamba yang'anani zomwe muli nazo panopa, akutero Rebecca Scritchfield, R.D.N., katswiri wosintha khalidwe ndi wolemba buku la Kukoma Mthupi. "Dzifunseni kuti, 'Chifukwa chiyani ndikufunafuna chakumwa? Kodi chikuchititsa chiyani?'" Kuti muwone ngati inu kwenikweni ndikufuna galasi lachitatu la champagne kapena ngati pangakhale china chake chozama (monga mukuyesera kupsinjika maganizo).

Mukazindikira chizolowezi choipa-mwina mumangokhalira kugula malo omwera kuti musamve zovuta paphwando la kampani-nthawi yakwana. "Kuti musinthe chizolowezi, muyenera kuchita chizolowezi chatsopano chomwe chimalowetsa chakale," akutero a Scritchfield. M'malo mofikira kukabweza nthawi iliyonse mukakhala ndi nkhawa ku phwando lantchito, onjezani ma crudité ena m'malo mwake.

Ndipo musataye zakumwa zanu zakumwa kamodzi mpira utagwera pa NYE. "Kupitiliza kuchita chizolowezi chatsopanochi ndikofunikira - zimatenga pafupifupi miyezi isanu ndi umodzi kuti mukhale chizolowezi," akutero Scritchfield.

2. Ganizirani za chakumwa chilichonse ngati supuni ya shuga.

Simungapangire ma cookie 10 a gingerbread mkamwa mwanu. Bwanji osaperekanso chidwi chimodzimodzi kumowa kwanu? “Dziwani kuti mowa umasanduka shuga m’thupi,” akutero Boucher. "Ganizirani za malo ogulitsira ngati mulu wodzaza ndi shuga - womwe ukhoza kukhala wokwanira wowoneka kuti ukuthandizeni kuyang'anira zinthu."

3. Kuwononga kale mumacheza.

Pakati pa kukonza mndandanda wamphatso zanu, kuphika zakudya patchuthi cha kalabu yanu yamasewera, ndikuyang'ana mamiliyoni odzipereka pabanja, zitha kumva ngati inu. zosowa omwe amamwa (kapena atatu) pa phwando la tchuthi. "Akazi amakonda kudya kwambiri komanso kumwa kwambiri akapanikizika," akutero a Boucher. M'malo mopanikizika, tengani mphindi zisanu mukuchita yoga kapena kusinkhasinkha musanagwere. Kuwononga ngakhale pang'ono kungakuthandizeni kuchepetsa kumwa mowa.

4. Fikirani pa njira yatsopano yolowera usiku.

Kupsinjika konse kwakanthawi kungatanthauzenso "kumwa kumakhala njira yothetsera nkhawa ndikutseka ubongo wanu pamndandanda wazinthu zambiri," akutero a Boucher. Ngati mungadziwone kuti muli ndi chizolowezi chotsegula botolo la vinyo kuti muthandizire musanagone, yesetsani kupeza njira ina yamadzulo kuti musinthire mowa, akutero Scritchfield. Dzipatseni katsitsidwe kakusamba kosamba ndi mafuta pang'ono a lavender, lembani bafa yoyenera Instagram, kapena tengani melatonin ndi chikho chosangalatsa cha tiyi wa peppermint.

5. Thirirani chakumwa chanu.

Tonse tamva kuti muyenera kutsatira 1: 1 ratio-galasi limodzi lamadzi pachakumwa chilichonse choledzeretsa. Koma kuyenda mozungulira ndi madzi m'manja mwanu kwa theka la usiku kungakhale kopanda chisangalalo kapena kosavuta kuiwala. M'malo mwake, funsani wogulitsa mowa kuti apange ma cocktails anu ndi kuwombera theka kapena kufikira wopanga vinyo m'malo mwa galasi wamba. Ngati mumamwa zakumwa zoledzeretsa, sankhani mowa ndi mowa wotsika kwambiri ndipo mumamatire madzulo. "Mumasangalala ndi kukomako, kumakhala kosangalatsa, koma simungasangalale," akutero Boucher.

6. Itanani usiku kwambiri.

Kumwa patchuthi kumakonda kuchoka ku mzimu kupita ku sh * t-kuyang'anizana ndi usiku. Ngati mukuyesera kumamatira ku zizolowezi zakumwa zoledzeretsa, pitani patsogolo mphukirazo zisanayambike. "Nthawi zambiri ndimawona kuti maola awiri amakhala ndi nthawi yokwanira yolankhula ndi anthu omwe ndikufuna kuti ndilankhule nawo ndikupanga kutuluka kwanga phwando lisanakhale zakumwa," akutero a Boucher.

7. Bweretsani mnzanu kuti zinthu zikhale zovuta.

Peppermint martini ndi mankhwala oyeserera nkhawa zanu. "Maganizo anu angakhale akukuuzani kuti anthu adzasangalala kukhala pafupi nanu mutatha kumwa pang'ono," akutero Scritchfield. Ngakhale chakumwa chingakuthandizeni kumasuka, chingapangitse nkhawa za anthu kukhala zovuta kwambiri. Bweretsani mnzanu ngati mafuta anu ochezera m'malo mwake - atha kukuthandizani kuti mupitirize kukambirana popanda kukupatsani chiwombankhanga.

8. Pewani sewero.

"Anthu amathanso kumwa mowa kuti awathandize kuthana ndi anthu ovuta," akutero Scritchfield. Monga momwe mumakondera banja lanu, iwo akhoza kukhala ochuluka kuti azichita nawo pa maholide. "Ndibwino kukhala ndi mgwirizano ndi iwe monga, 'Ndikambirana pang'ono ndi munthuyu, komanso ndizizungulira banja lomwe ndimakhala nalo ndikudzipatsa zambiri ine nthawi,'" akutero. Ngati Amalume Rudy ndi Azakhali Jean ayambanso kumenyana ndi ndale (kachiwiri) musalole kuti zikuyendetseni kumwa mowa. Boucher anati: “Zimagwira ntchito ngati chithumwa.

9. Yang'anani chizungulire chanu.

Mukapita kumtunda pa phwando la tchuthi, osangoponyera mzolowera zodandaula ndikupitilira ndi ma aspirin angapo. “Ganizirani zomwe zinakupangitsani kumwa mopitirira muyeso ndipo lembani,” akulangiza motero Dr. Cidambi. Musanapite ku fête ina, khalani ndi njira ina yochitira.

10. Phunzirani kunena kuti "zikomo" ndikuthandizira ena akatero.

"Palibe vuto kukana malo ogulitsa," akutero a Scritchfield. Ngati simukufuna chakumwa chachitatucho, simuyenera kudzifotokozera nokha kapena kupanga chowiringula. "Tiyenera kuthandiza anthu omwe amati ayi zikomo ndi kusapanga kukana kwawo mutu wotsatira wa zokambirana. Ndawona azimayi ambiri akuchita manyazi chifukwa chosagwiritsa ntchito kwambiri zakumwa zoledzeretsa, "akuwonjezera. Ngati simukufuna kuthana ndi aliyense amene akufunsani chifukwa chake" simusangalala, "pitani ku bar ndikudzipezere nokha seltzer wokhala ndi laimu, atero a Boucher. "Mukakhala ndi china m'manja, anthu samakufunsani chifukwa chomwe simumamwe."

Ngati mukuganiza kuti kumwa kwanu ndi vuto ...

Inde, pali kusiyana kwakukulu pakati pa kudula kubwerera pa mowa chifukwa mukufuna ndi kudula kunja mowa chifukwa umafunika. "Ngati ndi masana ndipo mukuvulala kale kuganiza za nthawi yabwino, kudalira kwanu ndikukula," akutero a Boucher.

CDC imalongosola zakumwa zoledzeretsa ngati zakumwa zinayi kapena kupitilira apo m'maola awiri, ndipo kupitiliranso pamenepo ndi vuto. “Mukangomwa kuti mupirire mavuto kapena kuti muchepetse kunyada, mumakhala muubwenzi wosayenera ndi mowa, ndipo kumwa kwanu sikumangokhalira kucheza,” akutero Boucher. Ngati mukuganiza kuti muli m'dera loopsa, lankhulani ndi dokotala wanu kapena pitani ku bungwe ngati National Council on Alcoholism and Drug Dependence.

Onaninso za