Ubwino Woyambitsa Tsiku Lanu Poyenda

Zamkati

• 1. Limbikitsani mphamvu zanu
• 2. Sinthani mtima wanu
• 3. Malizitsani kuchita masewera olimbitsa thupi tsikulo
• 4. Zitha kukuthandizani kuti muchepetse kunenepa
• 5. Pewani kapena sungani zaumoyo
• 6. Limbikitsani minofu
• 7. Sinthani kumveka kwamaganizidwe
• 8. Mugone bwino usiku
• 9. Menyani kutentha
• 10. Pangani zisankho zabwino tsiku lonse
• Khalani gawo lazomwe mumachita
• Kodi muyenera kuyenda musanadye kapena mutadya chakudya cham'mawa?
• Kutenga

Mukadzuka m'mawa, mayendedwe sangakhale oyamba kutsogolera. Koma kuyamba tsiku lanu ndikuyenda - kaya ndi pafupi ndi dera lanu kapena gawo lina laulendo wopita kuntchito kapena kusukulu - kumatha kupatsa thupi lanu maubwino angapo azaumoyo.

Nazi zifukwa 10 zomwe mungafune kuyamba tsiku lanu mwakuchita zina. Palinso maupangiri angapo oti musagwiritse ntchito mosasunthika m'zochitika zanu za tsiku ndi tsiku.

1. Limbikitsani mphamvu zanu

Kuyamba tsiku lanu ndikuyenda kungakupatseni mphamvu zambiri tsiku lonse. Ngati mumayenda panja, ndizowona makamaka.

Kafukufuku akuwonetsa kuti achikulire omwe amayenda panja mphindi 20 alibe mphamvu komanso mphamvu kuposa omwe amayenda mphindi 20 m'nyumba.

Kafukufuku wocheperako adapeza kuti kuyenda kwa masitepe kwa mphindi 10 kunali kopatsa mphamvu kuposa kapu ya khofi ya azimayi 18 omwe amadziona ngati akusowa tulo.

Nthawi yotsatira mukamafunika kuwonjezera mphamvu m'mawa kapena kutopa mukadzuka, mungafune kuyesa kuyenda.

2. Sinthani mtima wanu

Palinso zabwino zakuthupi poyenda m'mawa, nawonso.

Kuyenda kungathandize:

• sinthani kudzidalira
• chilimbikitso
• kuchepetsa nkhawa
• kuchepetsa nkhawa
• kuchepetsa kutopa
• muchepetse zizindikiro zakukhumudwa kapena muchepetse chiopsezo cha kupsinjika

Kuti mupeze zotsatira zabwino, yesani kuyenda kwa mphindi 20 mpaka 30 masiku 5 pasabata.

3. Malizitsani kuchita masewera olimbitsa thupi tsikulo

Ubwino umodzi woyenda m'mawa ndikuti mudzamaliza zolimbitsa thupi tsikulo - banja lina lililonse, ntchito, kapena zovuta zilizonse kusukulu zisakuwonongeni.

The Physical Activity Guidelines for American imalimbikitsa kuti achikulire athanzi ayenera kumaliza mphindi 150 mpaka 300 zolimbitsa thupi zolimbitsa thupi sabata iliyonse.

Yesetsani kumaliza kuyenda kwa mphindi 30 m'mawa 5 sabata kuti mukwaniritse izi.

4. Zitha kukuthandizani kuti muchepetse kunenepa

Kuyenda m'mawa kungakuthandizeni kukwaniritsa zolinga zanu zochepetsa thupi. Kuyenda pang'ono pang'ono mphindi 30 kumatha kutentha mpaka ma calories 150. Kuphatikiza ndi chakudya chopatsa thanzi komanso kuphunzitsa mphamvu, mutha kukupeza kuti muchepetse kunenepa.

5. Pewani kapena sungani zaumoyo

Kuyenda kumatha kukupatsani zabwino zambiri pamoyo wanu, kuphatikizapo kuwonjezera chitetezo chanu, komanso kukutetezani ndikuthandizani kusamalira zovuta zosiyanasiyana.

onetsani kuti kuyenda kwa mphindi 30 patsiku kumatha kuchepetsa chiopsezo cha matenda amtima ndi 19 peresenti. Ngati mukukhala ndi matenda ashuga, kuyenda kungathandizenso kuchepetsa shuga m'magazi anu.

Zitha kuthandizanso kukulitsa moyo wanu komanso kuchepetsa chiopsezo cha matenda amtima ndi khansa zina.

6. Limbikitsani minofu

Kuyenda kumathandizira kulimbitsa minofu ya miyendo yanu. Kuti mupeze zotsatira zabwino, yendani pang'ono pang'ono. Yesetsani kusintha zizolowezi zanu ndikukwera masitepe, kukwera ndi kutsika mapiri, kapena kuyenda chotsamira pa chopondapo.

Onjezerani zolimbitsa thupi monga squats ndi mapapu kangapo pamlungu kuti mumveke bwino.

7. Sinthani kumveka kwamaganizidwe

Kuyenda m'mawa kungakuthandizeni kuti mukhale ndi malingaliro abwino komanso kuti muzitha kuyang'ana tsiku lonse. Zapezeka kuti pakati pa okalamba, omwe adayamba masiku awo ndi kuyenda m'mawa adasintha magwiridwe antchito awo, poyerekeza ndi omwe amangokhala.

Kuyenda kungakuthandizeninso kuganiza mozama. Kafukufuku akuwonetsa kuti kuyenda kumatsegulira malingaliro kwaulere, zomwe zingakuthandizeni kuthetsa mavuto kuposa momwe mungakhalire kapena mukungokhala. Izi zimachitika makamaka mukamayenda panja.

Nthawi yotsatira mukadzakhala ndi msonkhano wam'mawa kapena kukambirana, onetsetsani kuti omwe mumagwira nawo ntchito limodzi akuyenda nanu kokayenda, ngati zingatheke.

8. Mugone bwino usiku

Kuyenda koyamba kungakuthandizeni kugona bwino usiku pambuyo pake. Akuluakulu okalamba omwe ali ndi zaka 55 mpaka 65 omwe anali ndi vuto logona tulo usiku kapena anali ndi tulo tofa nato.

Omwe adachita masewera olimbitsa thupi m'mawa mpaka madzulo amakhala ndi tulo tabwino usiku. Kafukufuku wochuluka amafunika kuti mudziwe chifukwa chake kuchita masewera olimbitsa thupi m'mawa kumakhala bwino kugona kuposa kuchita masewera olimbitsa thupi usiku.

9. Menyani kutentha

Ubwino umodzi woyenda m'mawa nthawi yachilimwe - kapena ngati mumakhala nyengo yotentha chaka chonse - ndikuti mudzakwanitsa kuchita masewera olimbitsa thupi kusanatenthe kunja.

Onetsetsani kuti mumamwa madzi ambiri kuti mukhale ndi hydrated musanamalize komanso mutatha masewera olimbitsa thupi. Bweretsani botolo la madzi, ngati kuli kofunikira. Kapena, konzekerani kuyenda m'njira ndi akasupe amadzi.

10. Pangani zisankho zabwino tsiku lonse

Kuyamba tsiku lanu ndikuyenda kungakupangitseni kuti mupange zisankho zabwino tsiku lonse. Pambuyo poyenda kwanu, mutha kukhala ndi mphamvu zambiri komanso kusowa tulo.

Mphamvu zanu zikagwa kapena mwatopa, mumatha kufikira zokhwasula-khwasula kapena zowonjezera mphamvu. Kuyenda m'mawa kungakulimbikitseni kuti musankhe chakudya chamasana ndi chakudya chamasana.

Khalani gawo lazomwe mumachita

• Ikani zovala zoyenda usiku watha. Siyani masokosi ndi nsapato zanu pakhomo kuti musawayang'ane m'mawa.
• Yesetsani kukhazikitsa alamu anu kwa mphindi 30 m'mbuyomu kuti mukhoze kuyenda mphindi 20 m'mawa. Fufuzani njira yachilengedwe pafupi kapena mungoyenda mozungulira malo oyandikana nawo.
• Pezani mnzanu kapena wogwira naye ntchito m'mawa. Kucheza ndi kugwira ntchito limodzi kungakuthandizeni kuti mukhalebe olimba mtima.
• Ngati mulibe nthawi yochuluka m'mawa, ganizirani zopanga gawo limodzi lapaulendo wanu. Ngati simungathe kuyenda mpaka kukafika kuntchito, yesetsani kutsika basi kapena maola awiri kuti mukalowe nawo. Kapena, pakani patali kwambiri ndi ofesi yanu kuti muthe kuyenda pagalimoto yanu.

Kodi muyenera kuyenda musanadye kapena mutadya chakudya cham'mawa?

Ngati mukuyenda m'mawa, mwina mungadzifunse ngati kuyenda musanadye kapena mutadya chakudya cham'mawa kuli kofunika komanso ngati zingakuthandizeni ngati muli ndi zolinga zochepetsa thupi. Kafukufuku akusakanikirana ngati kudya chakudya cham'mawa kudzawonjezera kagayidwe kake kapena kukuthandizani kuti muchepetse thupi msanga.

Kafukufuku wina akuwonetsa kuti kuchita masewera olimbitsa thupi musanadye (musanadye chakudya cham'mawa) kumathandiza thupi lanu kuwotcha mafuta ambiri. Koma maphunziro ena amafunikira.

Pakadali pano, zimatengera thupi lanu. Ngati mukumva bwino kuyenda pansi musanadye, kapena ngati m'mimba mwanu mumamva bwino mukapanda kudya, zili bwino. Kapena, mutha kupeza kuti mukumva bwino kudya chakudya chochepa ngati nthochi kapena zipatso zosalala musanayende.

Mwanjira iliyonse, mukatha kuchita masewera olimbitsa thupi, onetsetsani kuti mwadya chakudya cham'mawa chopatsa thanzi ndikumwa madzi ambiri.

Kutenga

Kuyambitsa tsiku lanu ndikuyenda pang'ono kungakupatseni maubwino angapo azaumoyo. Mutha kukhala ndi mphamvu tsiku lonse, kuwona momwe mumamvekera bwino komanso kugona bwino, ndikugona bwino usiku. Onetsetsani kutambasula musanapite komanso mutatha kuyenda ndikumwa madzi ambiri kuti mukhale ndi hydrated.

Ngati muli ndi mafunso ambiri, lankhulani ndi dokotala musanayambe kuchita masewera olimbitsa thupi.