Zosankha 23 Za Chaka Chatsopano Chathanzi Mutha Kusungadi

Zamkati

• 1. Idyani zakudya zambiri
• 2. Khalani pang'ono ndi kusuntha kwambiri
• 3. Chepetsani zakumwa zotsekemera
• 4. Kugona mokwanira khalidwe
• 5. Pezani masewera olimbitsa thupi omwe mumakonda
• 6. Tengani 'nthawi yanga' yambiri ndikukonzekera kudzisamalira
• 7. Phikani chakudya china kunyumba
• 8. Khalani ndi nthawi yambiri panja
• 9. Malire nthawi yophimba
• 10. Yesani kusinkhasinkha
• 11. Musamadalire zakudya zosavuta
• 12. Ganiziraninso zakadyedwe
• 13. Pitani kokagula zinthu nthawi zonse
• 14. Gwiritsani ntchito zopangira nyumba zathanzi
• 15. Onjezani zokolola zambiri pazakudya zanu
• 16. Kuchepetsa kumwa mowa
• 17. Khalani opezekapo
• 18. Tengani tchuthi
• 19. Yesani zosangalatsa zatsopano
• 20. Siyani zolankhula zolakwika
• 21. Pitani kwa dokotala wanu
• 22. Samalani mano anu
• 23. Pangani chakudya chokhazikika, chopatsa thanzi
• Mfundo yofunika

Chaka chatsopano nthawi zambiri chimatanthauza kuyamba kwatsopano kwa anthu ambiri. Kwa ena, izi zikutanthauza kukhala ndi zolinga zathanzi, monga kuonda, kudya zakudya zopatsa thanzi, ndikuyamba kuchita masewera olimbitsa thupi.

Komabe, nthawi zambiri, malingaliro azaumoyo ndi thanzi amasankhidwa amakhala okhwimitsa kwambiri komanso osasunthika, zomwe zimapangitsa anthu ambiri kuphwanya malingaliro awo m'masabata ochepa. Ichi ndichifukwa chake anthu ambiri amapanga zisankho zomwezo chaka ndi chaka.

Pofuna kuthetsa vutoli, nkofunika kupanga ziganizo zomwe sizingowonjezera thanzi komanso kutsatiridwa kwa moyo wonse.

Nawa malingaliro a Chaka Chatsopano 23 omwe mutha kusunga.

1. Idyani zakudya zambiri

Njira imodzi yosavuta komanso yodalirika yopititsira patsogolo thanzi lathu ndikudya zakudya zambiri.

Zakudya zonse, kuphatikiza ndiwo zamasamba, zipatso, mtedza, njere, mbewu zonse, ndi nsomba, zimakhala ndi michere yambiri yomwe thupi lanu liyenera kugwira bwino ntchito.

Kafukufuku akuwonetsa kuti kutsatira zakudya zopatsa thanzi kungachepetse kwambiri ziwopsezo zamatenda amtima, kulemera kwa thupi, komanso shuga m'magazi, komanso kuchepetsa chiopsezo cha matenda ena, monga mtundu wa 2 shuga (,,)

Kuphatikiza apo, kuwonjezera zakudya zonse pazakudya zanu zitha kuchitika pang'onopang'ono komanso mosasinthasintha. Mwachitsanzo, ngati simunazolowere kudya zamasamba, yambani kuwonjezeranso zakudya zanu zomwe mumakonda tsiku lililonse.

2. Khalani pang'ono ndi kusuntha kwambiri

Kaya ndi chifukwa chokhala ndi ntchito yongokhala kapena kungokhala osachita chilichonse, anthu ambiri amakhala mopitirira momwe amayenera kukhalira. Kukhala mopitirira muyeso kumatha kukhala ndi zovuta m'thupi. M'malo mwake, atha kulumikizidwa ndi chiopsezo chowonjezeka chakufa ().

Kupanga chisankho chokhala pang'ono ndi chisankho chosavuta komanso chotheka chomwe chingafanane ndi moyo wanu.

Mwachitsanzo, ngati muli ndi ntchito ya desiki yomwe imafuna kukhala pansi nthawi yayitali, pangani chisankho chopita mphindi 15 pamasana kapena kudzuka ndikuyenda kwa mphindi 5 ola lililonse.

3. Chepetsani zakumwa zotsekemera

Kuchepetsa zakumwa zotsekemera ndi lingaliro labwino poganizira kuti zakumwa zotsekemera zimalumikizidwa ndi chiopsezo chowonjezeka cha kunenepa kwambiri, chiwindi chamafuta, matenda amtima, insulin kukana, ndi zotupa mwa ana ndi akulu omwe (,,,,).

Ngakhale kusiya zakumwa zotsekemera nthawi zonse kumakhala kosavuta, pang'onopang'ono kuchepetsa kudya kwanu kumatha kukuthandizani kuti musamamwe chizolowezi chomwa shuga.

4. Kugona mokwanira khalidwe

Kugona ndi gawo lofunikira pa thanzi lathunthu, ndipo kugona mokwanira kumatha kubweretsa zovuta. Mwachitsanzo, kusowa tulo kumatha kuwonjezera chiopsezo chanu chokunenepa, matenda amtima, komanso kukhumudwa (,,).

Pali zifukwa zambiri zomwe zimapangitsa kuti anthu asamagone mokwanira, chifukwa chake ndikofunikira kuti muziyang'ana dongosolo lanu komanso moyo wanu kuti mupeze njira zabwino zopititsira patsogolo kugona kwanu.

Kuchepetsa nthawi yophimba musanagone, kuchepetsa kuipitsidwa kwa chipinda chanu chogona, kuchepetsa tiyi kapena khofi, ndi kugona pa ola limodzi ndi njira zina zosavuta kukonza ukhondo wa kugona (,).

5. Pezani masewera olimbitsa thupi omwe mumakonda

Chaka Chatsopano chilichonse, anthu amagula mamembala okwera mtengo kumalo ochitira masewera olimbitsa thupi, malo ochitira masewera olimbitsa thupi, komanso mapulogalamu olimbitsa thupi pa intaneti akuyembekeza kukhetsa mafuta owonjezera chaka chamawa. Ngakhale anthu ambiri amayamba kulimba, ambiri samapanga chizolowezi chawo chatsopano kukhala chizolowezi chosatha.

Komabe, mutha kuwonjezera mwayi wopangitsa kuti zisankho zanu zikhale zolimba. Kuti muyambe, sankhani chochita potengera chisangalalo komanso ngati chikugwirizana ndi dongosolo lanu.

Mwachitsanzo, kuyenda theka la ola, kuyenda, kapena kukwera njinga musanakagwire ntchito, kapena kusambira kumalo ochitira masewera olimbitsa thupi omwe akupita kwanu, ndizosankha zolimbitsa thupi zosavuta.

Kenako, khalani ndi cholinga choti mukwaniritse, monga kukonzekera kuyenda masiku angapo pasabata m'malo mongolinga tsiku lililonse.

Kupanga cholinga chenicheni kumatha kukulitsa mwayi wopangitsa chizolowezi chatsopano kukhala chomaliza, makamaka ngati mwayamba kuchita masewera olimbitsa thupi.

6. Tengani 'nthawi yanga' yambiri ndikukonzekera kudzisamalira

Kutenga nthawi yanu nokha sikudzikonda. M'malo mwake, ndizofunikira kuti mukhale ndi thanzi labwino komanso kukhala ndi thanzi labwino. Izi ndizowona makamaka kwa iwo omwe ali ndi udindo wosamalira, monga makolo ndi othandizira azaumoyo (,).

Kwa anthu omwe ali ndi zochita zambiri komanso amakhala ndi nthawi yochepa, kupanga chisankho chodzisamalira kumafunika kukonzekera. Komabe, ndizoyenera kuwerengera nthawi.

Kudzisamalira sikuyenera kukhala kopitilira muyeso kapena kuwononga nthawi. Zitha kungotanthauza kusamba sabata iliyonse, kupita ku kalasi yomwe mumakonda ya yoga sabata iliyonse, kukonzekera chakudya chabwino, kuyenda kokayenda m'chilengedwe, kapena kugona nthawi yochulukirapo.

7. Phikani chakudya china kunyumba

Kafukufuku akuwonetsa kuti anthu omwe amaphika zakudya zambiri kunyumba amakhala ndi zakudya zabwino komanso mafuta ochepa mthupi kuposa omwe amadya kwambiri ().

M'malo mwake, kafukufuku yemwe adachitika mwa akulu 11,396 adapeza kuti omwe amadya zakudya zisanu kapena zingapo zophika kunyumba pasabata anali 28% ochepera kunenepa, poyerekeza ndi omwe amadya zakudya zochepa zophika kunyumba zitatu pasabata ().

Yambani popanga chakudya chimodzi patsiku, kenako onjezani mafupipafupi pakapita nthawi mpaka muzipeza zakudya zambiri komanso zokhwasula-khwasula kunyumba.

8. Khalani ndi nthawi yambiri panja

Kuwononga nthawi yambiri panja kumatha kukonza thanzi pochepetsa kupsinjika, kukweza malingaliro, komanso kutsitsa kuthamanga kwa magazi ().

Kupanga chisankho cha Chaka Chatsopano chokhala ndi nthawi yochulukirapo kunja kwa tsiku ndi tsiku ndicholinga chokhazikika komanso chopatsa thanzi chomwe chingapindulitse aliyense, mosasamala komwe mumakhala.

Kuyenda panja panthawi yopuma, kukwera mapiri kumapeto kwa sabata, kupita kukamanga msasa ndi anzanu, kapena kungolowa kokongola kuseli kwanu kapena paki yakomweko ndi njira zonse zophatikizira chilengedwe m'moyo wanu watsiku ndi tsiku.

9. Malire nthawi yophimba

Anthu ambiri amadalira mafoni awo ndi makompyuta pantchito ndi zosangalatsa. Komabe, kuthera nthawi yochulukirapo pazida zamagetsi - makamaka pazanema - zalumikizidwa ndi kukhumudwa, nkhawa, komanso kusungulumwa m'maphunziro ena (,,).

Kukhazikitsa chisankho chochepetsera nthawi yomwe mumathera pa TV, kuwonera TV, kapena kusewera masewera apakompyuta zitha kukuthandizani kuti mukhale osangalala komanso kuti mukhale olimba.

10. Yesani kusinkhasinkha

Kusinkhasinkha ndi njira yochitira umboni yolimbikitsira thanzi lamaganizidwe. Zitha kukhala zothandiza makamaka kwa anthu omwe ali ndi nkhawa kapena kukhumudwa (,).

Kuyesera mchitidwewu ndi lingaliro labwino kwambiri la Chaka Chatsopano chifukwa pali njira zambiri zosinkhasinkha, ndipo ndizosavuta kupeza mabuku, ma podcast, ndi mapulogalamu omwe amakuphunzitsani momwe mungayambitsire kusinkhasinkha.

11. Musamadalire zakudya zosavuta

Anthu ambiri amadalira zakudya zosavuta kudya, monga tchipisi tating'onoting'ono, ma cookie, chakudya chamadzulo, komanso chakudya chofulumira, kuti adye mwachangu. Ngakhale kuti zinthuzi zimakhala zokoma komanso zosavuta kupezeka, zimatha kukhala ndi zotsatira zoyipa paumoyo wanu ngati muzidya kawirikawiri.

Mwachitsanzo, kudya mwachangu pafupipafupi kumalumikizidwa ndi zakudya zopanda thanzi, kunenepa kwambiri, komanso chiwopsezo chowonjezeka cha mikhalidwe yambiri, kuphatikiza matenda amtima ndi matenda ashuga ().

Pochepetsa zakudya zomwe mumadya, pangani chisankho kuti mukonzekere chakudya china kunyumba pogwiritsa ntchito zowonjezera.

12. Ganiziraninso zakadyedwe

Kudya mopitirira muyeso kumavulaza thanzi lathupi komanso thanzi. Kuphatikiza apo, anthu ambiri omwe amachepetsa thupi chifukwa chodya mopitirira malire amapezanso magawo awiri mwa magawo atatu a kulemera komwe adataya chaka chimodzi (,,,).

Kudya kumathandizanso kuti zikhale zovuta kuti muchepetse mtsogolo.

M'malo mokhazikitsa chisankho cha Chaka Chatsopano kuti muchepetse thupi pogwiritsa ntchito njira zoletsa, monga zakudya za mafashoni, yesani njira yathanzi, yodalirika yochepetsera thupi poyang'ana kuwonjezera masewera olimbitsa thupi komanso kudya zakudya zopatsa thanzi.

13. Pitani kokagula zinthu nthawi zonse

Kukhala ndi chipinda chokwanira komanso firiji ndikofunikira kuti mukonze chakudya chopatsa thanzi.

Ngati simunazolowere kupita kukagula zinthu, pangani chisankho cha Chaka Chatsopano kuti mupite kumsika kapena kumsika wa alimi pafupipafupi kuti mukasunge zakudya zopatsa thanzi.

Kutengera ndandanda yanu, zingakhale zothandiza kusankha tsiku limodzi sabata iliyonse kuti likhale tsiku lanu logula. Kuonetsetsa kuti muli ndi nthawi yogula zomwe mukufuna kuti mupange zakudya zokoma, zopatsa thanzi ndi njira yanzeru yosinthira zakudya zanu.

14. Gwiritsani ntchito zopangira nyumba zathanzi

Ndizachidziwikire kuti zomwe mumayika mthupi lanu zimatha kukhudza thanzi lanu. Komabe, zomwe mumasankha kuyika thupi lanu ndi zinthu zomwe mumagwiritsa ntchito kunyumba kwanu, ().

Pangani chisankho cha Chaka Chatsopano kuti mugule zokongola zachilengedwe zambiri, zotsuka m'nyumba, zotsuka zovala, ndi zinthu zosamalira anthu kuti mupange malo athanzi kwa inu ndi banja lanu.

15. Onjezani zokolola zambiri pazakudya zanu

Kuonjezera masamba ophika komanso osaphika ndi zipatso pazakudya zanu zitha kupititsa patsogolo thanzi lanu mchaka chatsopano.

Kafukufuku wambiri wasonyeza kuti kudya zakudya zokhala ndi zokolola kumathandiza kuteteza matenda osiyanasiyana, monga matenda ashuga, matenda amtima, khansa ina, komanso kunenepa kwambiri, komanso kufa kwathunthu (,).

16. Kuchepetsa kumwa mowa

Ngakhale kuti mowa umatha kukhala wathanzi, kumwa mowa kwambiri nthawi zambiri kumatha kusokoneza thanzi lanu. Kuphatikiza apo, kumwa mowa pafupipafupi kungakulepheretseni kukwaniritsa zolinga zanu zathanzi ().

Ngati mukuganiza kuti kuchepetsa kumwa mowa kungakuthandizeni, khalani ndi cholinga chodzisungira, monga kuchepetsa kumwa mpaka kumapeto kwa sabata kapena kukhazikitsa malire akumwa sabata.

Ngati mukufuna lingaliro losamwa zakumwa zoledzeretsa kuti musinthe malo omwe mumakonda kudya, yesani zipatso zamadzi, kombucha, kapena imodzi mwazoseketsa izi.

17. Khalani opezekapo

Kafukufuku akuwonetsa kuti kupezeka kwambiri kumathandizira kukhutira ndi moyo pochepetsa malingaliro olakwika, omwe atha kusintha thanzi lamaganizidwe (,).

Kupanga chisankho cha Chaka Chatsopano kukhala chosamala kwambiri komanso chamakono chingakuthandizeni kuti muzikhala okhutira m'moyo wanu watsiku ndi tsiku.

Kutaya nthawi yochulukirapo pafoni yanu, kusiya kuwona komwe mukukhala, komanso kumvetsera mwachidwi kwa ena ndi njira zosavuta kupezeka.

18. Tengani tchuthi

Kutenga tchuthi - ngakhale chofupikitsa - kumatha kukhala ndi zotsatirapo zabwino komanso zaposachedwa pamankhwala opsinjika ndipo kumatha kukhala ndi moyo wabwino)

Chaka chatsopano, pangani chisankho kuti mupite kutchuthi ndi abwenzi kapena abale anu, kapena panokha. Kaya mupita kudera lomwe mwakhala mukufuna kuti mupiteko kapena kungokonzekera malo okhala kunyumba, kupatula nthawi yopuma ndikupumula ndikofunikira paumoyo.

19. Yesani zosangalatsa zatsopano

Zimakhala zachizolowezi kwa akuluakulu kuti azilola zosangalatsa zomwe kale ankakonda zigwere panjira akamakalamba chifukwa chokhala otanganidwa kapena kusowa chidwi.

Komabe, kafukufuku akuwonetsa kuti kuchita nawo zosangalatsa zomwe umakonda kumatha kukuthandiza kukhala ndi moyo wautali, wathanzi ().

Pangani chisankho kuti muyesere chizolowezi chomwe mwakhala mukuchifuna - kapena tengani zosangalatsa zomwe kale zimakusangalatsani.

20. Siyani zolankhula zolakwika

Kulankhula zoipa za thupi lanu kumatha kudzetsa manyazi. M'malo mwake, kafukufuku akuwonetsa kuti kuchita nawo komanso kumva zolankhula zolakwika zamthupi kumalumikizidwa ndi kusakhutira thupi ndikuchepetsa kudzidalira mwa azimayi ndi abambo (,,).

Pangani chisankho chatsopano cha Chaka Chatsopano kuti muzitha kuyankhula zokha nthawi zonse ndikuchepetsa zolankhula zolakwika za thupi. Izi sizimangothandiza kukonza ubale wanu ndi thupi lanu komanso kulimbikitsa ena kuti asiye kuyankhula zoyipa za iwo eni.

21. Pitani kwa dokotala wanu

Kuyesedwa kawirikawiri ndi dokotala wanu ndikofunikira pazifukwa zambiri. Kukhala ndi magazi pafupipafupi komanso kuwunika koyenera kumatha kuthandizira kuwona zovuta zomwe zisanachitike.

Ngakhale mayendedwe anu azachipatala amatengera zinthu zambiri, kuphatikiza mtundu wa zamankhwala, zaka zanu, komanso mbiri yanu yazachipatala, akatswiri ambiri amalimbikitsa kukaonana ndi dokotala wanu wamkulu kamodzi pachaka kuti mukapimidwe.

22. Samalani mano anu

Kusamalira thanzi lanu m'kamwa ndi lingaliro lakusankha Chaka Chatsopano lomwe lingathe komanso liyenera kukhazikika pamoyo wonse.

Kutsuka ndi kutsuka mano nthawi zonse kumathandiza kupewa vuto lakumwa ngati chiseyeye komanso mpweya woipa ().

Kuphatikiza apo, kafukufuku wina akuwonetsa kuti matenda a chingamu atha kukhala okhudzana ndi matenda, monga Alzheimer's ndi matenda amtima, ndikupangitsa kuti chisamaliro cha m'kamwa chikhale chofunikira kwambiri ().

Kuphatikiza pa kutsuka ndi kupukuta pafupipafupi, madokotala ambiri amalimbikitsa kuyesa komanso kuyeretsa kamodzi pachaka ().

23. Pangani chakudya chokhazikika, chopatsa thanzi

Mutha kupanga chisankho kuti mudye wathanzi kapena kuti muchepetse kunenepa chaka ndi chaka chifukwa mukuika patsogolo kusintha kwakanthawi kochepa pazabwino zanthawi yayitali.

M'malo mopanga dongosolo lotsatiranso zakudya zina zotsekereza, Chaka Chatsopano ichi, pangani chisankho kuti musiye kayendedwe kabwino ndikupanga njira yokhazikika yodyera yomwe imakuthandizani.

Chakudya chopatsa thanzi ndi chomwe chimakhala ndi zakudya zambiri, zopatsa thanzi komanso zotsika kwambiri, zotsekemera. Chakudya chopatsa thanzi, chanthawi yayitali sichiyenera kukhala chopatsa thanzi komanso chosinthika, kutanthauza kuti mutha kuchitsatira pamoyo wanu - zivute zitani.

Kudya kosatha kumatha kusungidwa patchuthi, nthawi ya tchuthi, komanso kumaphwando chifukwa ndizopondereza komanso zoyenerana ndi moyo wanu.

Onani chitsogozo cha oyamba kumenewa chokhudza kudya koyenera kuti muyambe.

Mfundo yofunika

Ngakhale malingaliro ambiri a Chaka Chatsopano amangosungidwa kwakanthawi kochepa, malingaliro abwinowa omwe atchulidwa pamwambapa ndi njira zokhazikika zokulitsa thanzi lanu lakuthupi ndi lamaganizidwe lomwe lingatsatidwe kwa moyo wanu wonse.

Kupanga ubale wathanzi ndi chakudya komanso kusamalira thupi lanu ndi malingaliro anu kumatha kukulitsa thanzi lanu m'njira zosiyanasiyana.

Chaka Chatsopano, yesani zina mwazinthu zomwe zatchulidwa munkhaniyi kuti zithandizire kuti chaka chino - ndi zaka zikubwerazi - zathanzi komanso zosangalatsa kwambiri.