Njira 15 Zothana ndi Kutopa

Zamkati

• Mukumva kutopa?
• 1. Idyani chakudya choyenera
• Kukonza Zakudya: Zakudya Zomenya Kutopa
• 2. Muzichita masewera olimbitsa thupi nthawi zonse
• 3. Imwani madzi ambiri
• 4. Chepetsani kumwa tiyi kapena khofi
• 5. Muzigona
• 6. Lembani mowa
• 7. Yankhani chifuwa chanu
• 8. Kuchepetsa nkhawa
• 9. Onetsetsani thanzi lanu
• 10. Khalani pang'ono
• 11. Sankhani zakudya zokhala ndi ayironi wambiri
• 12. Khalani ndi chakudya chochepa, chambiri
• 13. Siyani kusuta
• 14. Phunzirani kumasuka
• 15. Lankhulani ndi dokotala wanu
• Mfundo yofunika

Mukumva kutopa?

Sizachilendo kuti anthu azitopa kapena kutopa m'dziko lathu lamakono lofulumira. Nthawi zambiri, mutha kupezeka kuti mukuyenda kuchokera ku chochitika china kupita ku china, osayimilira kuti mutenge nthawi yomwe mungafune kuti mukhale pansi, musinthe, ndikukhazika mtima pansi.

Sizovuta nthawi zonse kudziwa chifukwa chenicheni chomwe mukumva kuchepa mphamvu. Ngati mukumva kutopa mosalekeza kapena pazifukwa zomwe sizikuwonekera, pangani nthawi yokumana ndi dokotala wanu. Kungakhale chizindikiro cha vuto linalake, makamaka ngati likusokoneza moyo wanu watsiku ndi tsiku.

Zizindikiro zakuti kutopa ndi chinthu choopsa kwambiri monga kupweteka kosadziwika, malungo, ndi mutu.

Pitilizani kuwerenga kuti muphunzire zina mwazomwe zimayambitsa kutopa ndi kusintha kosavuta komwe mungapange kuti muwonjezere gawo lanu.

1. Idyani chakudya choyenera

Chifukwa chimodzi chotsatira zakudya zopatsa thanzi, ndikuti mukulitsa mphamvu.

Onetsetsani kuti mukupeza zakudya zokwanira pakudya zakudya zathunthu, zatsopano kuchokera m'magulu azakudya zosiyanasiyana. Phatikizani ma carbs osapangidwanso ndi mapuloteni kuti mukhale ndi mphamvu zamagetsi. Phatikizani zakudya zambiri zopatsa mphamvu.

Kutsata chakudya chamagulu kumalimbikitsanso kugaya chakudya koyenera, komwe kumathandiza kutsuka ndi kuyeretsa thupi lanu. M'malo mwake, kafukufuku adalumikiza matumbo osakwiya (IBS) ndi kutopa kwanthawi yayitali. Zakudya zina zitha kuthandizanso kuteteza ndikuwongolera IBS, zomwe zitha kuwononga mphamvu zanu.

Kukonza Zakudya: Zakudya Zomenya Kutopa

2. Muzichita masewera olimbitsa thupi nthawi zonse

Ubwino wochita masewera olimbitsa thupi nthawi zonse amadziwika. Kuchita masewera olimbitsa thupi kumatulutsa ma endorphin omwe mwachilengedwe amakulitsa mphamvu yanu. Zitha kuperekanso kugona mokwanira.

Kafukufuku wa 2008 adapeza kuti kuchita masewera olimbitsa thupi pafupipafupi kumatha kuchepetsa zizindikilo za kutopa. Phunziroli, achinyamata a 36 omwe amakhala pansi adachita masewera olimbitsa thupi kwa milungu isanu ndi umodzi. Magulu onse awiriwa adawona kusintha kwamphamvu zamagetsi.

Chitani masewera olimbitsa thupi osachepera maola awiri sabata iliyonse. Kuti musavutike kutsatira dongosolo lochita masewera olimbitsa thupi, pezani mzanga wolimbitsa thupi kapena ganyu wophunzitsa ena.

3. Imwani madzi ambiri

Khalani ndi hydrated yoyenera kuti thupi lanu liziyenda bwino.

Kutaya madzi m'thupi kumatha kubweretsa mphamvu zochepa. Zitha kusokonezeranso tulo panu pouma pakamwa panu ndi m'mphuno, ndipo zimatha kuyambitsa mkonono, kuwuma, ndi kukokana m'miyendo. Kuphatikiza apo, zimatha kukupangitsani kukhala osamala komanso owoneka bwino tsiku lotsatira.

Malinga ndi kafukufuku wa 2014, kuchuluka kwamadzi omwe amamwa mwa anthu omwe samamwa madzi okwanira amapezeka kuti amathandizira mphamvu. Anthu omwe amachepetsa kumwa kwawo samakhala ndi bata, kukhutira, komanso malingaliro abwino. Kumva kutopa ndi inertia adatinso mgululi.

4. Chepetsani kumwa tiyi kapena khofi

Kuchepetsa kumwa kwa caffeine kumatha kukupatsirani mphamvu pakapita nthawi. Ngakhale kuti caffeine imatha kukupatsani mphamvu, itatha, mutha kutsalira.

Pang`onopang`ono kudya wanu tiyi kapena khosi zingakuthandizeni kuchepetsa kumverera kwa achire pamene muyeso mphamvu zanu zachilengedwe mphamvu.

Pewani caffeine mutadya chakudya chamadzulo kuti mutha kupumula usiku wopumula.

5. Muzigona

Kupuma koyenera ndikofunikira ngati mukufuna kukhala ndi mphamvu tsiku lonse. Pumulani musanagone, mwina pangoyenda pang'ono. Sinthani malo anu ogona mwa kukhala oyera ndi kutentha koyenera.

Malangizo ena ogona bwino ndi awa:

• Yesetsani kupumula, kusinkhasinkha, kapena yoga kuti zikuthandizireni kugona.
• Gulani matiresi, pilo, ndi bulangeti yabwino.
• Valani nsalu zomasuka, zachilengedwe.
• Lembani musanagone kuti mutsimikizire malingaliro anu.
• Pita ukagone ndi kudzuka nthawi yomweyo tsiku lililonse.
• Gwiritsani ntchito zomangira m'makutu ndi chophimba kumaso.

6. Lembani mowa

Mowa umapangitsa kuti thupi lako lisamayende bwino ndipo umabweretsa tulo tofa nato, makamaka ngati wataya madzi m'thupi. Ngakhale kuti mowa ungaoneke ngati ukukuthandizani kugona, simudzagona tulo tofa nato. Mukamamwa mowa, imwani pang'ono, ndipo yesetsani kukhala ndi masiku ambiri osamwa mowa.

7. Yankhani chifuwa chanu

Mankhwala omwe thupi lanu limatulutsa kuti athane ndi zovuta zina amatha kukupangitsani kuti mukhale otopa. Amatha kubweretsa kutupa kwamachimo anu, mayendedwe ampweya, kapena dongosolo lakugaya chakudya. Kuphatikizika kwa mutu ndi mphuno kumatha kukupangitsani kugona mokwanira.

Izi zitha kuchititsa ubongo wa ubongo, kukupangitsani kukhala kovuta kusinkhasinkha ndi kumaliza ntchito zanu za tsiku ndi tsiku.

Pewani ma allergen odziwika bwino momwe mungathere. Sungani zolemba zanu ndikuyesani zakudya zothetsera mavuto kuti zithandizire kuzindikira zomwe zimayambitsa.

Onani dokotala wanu kuti adziwe chomwe chimayambitsa matenda anu ngati simukudziwa. Angakulimbikitseni mankhwala osokoneza bongo kapena kuwombera.

8. Kuchepetsa nkhawa

Kupsinjika kumatha kukulepheretsani kukhala ndi mphamvu zamaganizidwe ndi zathupi zofunika kukwaniritsa tsiku lanu mosavuta. Mahomoni opanikizika amatha kusokoneza magonedwe anu, machitidwe amthupi, komanso thanzi.

Kuchepetsa kupsinjika mtima mwanjira iliyonse yomwe mtima wanu ukufuna. Pitani ku spa kuti mukalandire chithandizo kapena kutikita minofu. Kulingalira monga tai chi, kusinkhasinkha, ndi yoga ndizosankha zabwino. Kapena pindani pabedi ndi buku lomwe mumakonda kapena pulogalamu yakanema.

9. Onetsetsani thanzi lanu

Dziyang'anireni nokha kuti muwone mtundu wamaganizidwe omwe atha kuchepa mphamvu. Zizindikiro zakuda nkhawa zimaphatikizapo kuda nkhawa, kukwiya, komanso kuchita mantha. Zizindikiro zakukhumudwa zimaphatikizapo kumva chisoni, kusakhazikika, komanso kutaya chiyembekezo. Zonsezi zimatha kubweretsa kugona kosayenera ndikupangitsa kutopa.

Ganizirani zakuwona wothandizira wa mankhwala olankhula, omwe amadziwika kuti chidziwitso cha machitidwe azachipatala (CBT). Njirayi imakuthandizani kuti mufike pazomwe zimayambitsa zovuta zam'mutu kuti athe kuyankhidwa ndikuthana.

10. Khalani pang'ono

Dzuka, yenda, kuti mphamvu zako ziziyenda. Izi ndizofunikira makamaka ngati mumakhala nthawi yayitali mutakhala.

Phatikizani zophulika zazifupi tsiku lonse, makamaka mukamapanikizika kwakanthawi. Khalani ndi chizolowezi chochita masewera olimbitsa thupi nthawi zonse. Kupanga kusintha kosavuta monga kuyimika galimoto yanu chapatali pang'ono, kukwera masitepe, kapena kuyenda kuti mukachite zina ndi njira zosavuta kuzolowera kuchita masewera olimbitsa thupi.

11. Sankhani zakudya zokhala ndi ayironi wambiri

Kuchepa kwa magazi ndikuchepa kwachitsulo komwe kumatha kubweretsa kutopa. Izi zimachitika chifukwa cha kuchepa kwa hemoglobin, komwe kumapangitsa kuti zikhale zovuta kuti mpweya upite nawo kumatumba ndi minofu yanu. Zimafooketsanso chitetezo chamthupi chanu, kukupangitsani kuti mukhale ndi matenda komanso matenda.

Kuchepa kwa magazi ndikofala kwambiri mwa azimayi kuposa amuna. Nthawi zina zimachitika chifukwa cha mimba kapena msambo waukulu. Itha kuchiritsidwa kudzera muzakudya kapena mankhwala.

Nazi zakudya zina zachitsulo zoti muphatikize pazakudya zanu:

• masamba obiriwira
• tirigu wolimba ndi mkate
• nyama
• nyemba, nandolo, ndi mphodza
• chiwindi
• mtedza
• mbewu zonse

12. Khalani ndi chakudya chochepa, chambiri

Ponena za mphamvu zamagetsi, kudya magawo ang'onoang'ono pafupipafupi tsiku lonse kumatha kukhala kopindulitsa kuposa kudya zakudya zochepa zochepa. Izi ndichifukwa choti zimasunga magazi anu osakhazikika.

Kudya maola atatu kapena anayi aliwonse kungapangitse kuti mphamvu yanu isawonongeke, komanso kuti muchepetse kupeza chakudya chopanda thanzi.

Pewani kudya kwambiri pakudya, ndipo siyani kudya musanakhutire.

13. Siyani kusuta

Kusuta kumatha mphamvu yanu pochepetsa mpweya wanu, ndikupangitsa kupuma kukhala kovuta.

Kusiya kusuta ndi cholinga choti mukwaniritse, ndipo pali zinthu zina zothandizira. Mankhwala owonjezera pa kauntala ndi akuchipatala alipo omwe angakuthandizeni kusiya. Mankhwalawa ndi othandiza kwambiri akaphatikizidwa ndi upangiri.

Ganizirani kuyesa chimodzi mwazinthu zambiri zomwe anthu amatha kusiya kusuta. Dziwani zambiri za anthu omwe anasiya kusuta. Sungani zolemba zanu kuti mutha kukhala ndi mawonekedwe amkati munthawi imeneyi.

14. Phunzirani kumasuka

Tengani nthawi yopumula, kupumula, ndikusiya.

Njira zopumira bwino, kutambasula pang'ono, ndikusinkhasinkha ndi njira zabwino kwambiri zopumira. Yoga nidra ndiyo njira yabwino kwambiri yobwezeretsanso mphamvu zanu.

Kupeza mtendere m'chilengedwe ndi njira ina yodyetsera moyo wanu, kapena mutha kungosangalala ndi kukongola kosachita chilichonse.

15. Lankhulani ndi dokotala wanu

Ngati mukumva kutopa kwanu ndichachilendo mwanjira ina kapena kuphatikizidwa ndi zizindikilo zina, itha kukhala nthawi yokaonana ndi dokotala wanu. Kumva kuchepa mphamvu kutha kukhala chifukwa chodwala, ndipo ndibwino kuti muwone izi.

Zinthu zomwe zingayambitse kutopa ndizo:

• nyamakazi
• matenda otopa
• fibromyalgia
• chithokomiro
• kunenepa kwambiri
• kugona tulo
• matenda amtima
• chifuwa cha zakudya
• matenda ashuga
• chiwindi kapena impso

Mfundo yofunika

Sinthani momwe moyo wanu umasinthira kuti mukhale ndi thanzi labwino. Yambani ndi zomwe zimakusangalatsani, ndikuchokapo. Muyenera kuti muyambe kukonza mphamvu zanu kuti muzimva bwino tsiku lililonse.

Koposa zonse, lemekezani thupi lanu ndi momwe mukumvera. Pumulani ndikudzipatsa nthawi yopuma mukafuna. Pewani kudzikakamiza kupitirira malire anu, ndikudzipereka ku mapulani abwino.