Zifukwa 12 Mukutopa Nthawi Zonse Ndi Zomwe Muyenera Kuchita Zokhudza Izi

Zamkati

• 1. Zakudya
• 2. Kulephera kwa Vitamini
• 3. Kusowa tulo
• 4. Kukhala wonenepa kwambiri
• 5. Kungokhala
• 6. Kupanikizika
• 7. Matenda okhumudwa
• 8. Matenda ogona
• 9. Matenda osatha
• 10. Fibromyalgia
• 11. Mankhwala
• 12. Matenda a shuga
• Tengera kwina

Anthu ambiri sangaganize kuti kugona masana ndi chinthu chachikulu. Nthawi zambiri, sichoncho. Koma ngati kugona kwanu kukupitilira ndikukuyendetsani moyo wanu watsiku ndi tsiku, itha kukhala nthawi yoti muwonane ndi dokotala.

Zinthu zambiri zimatha kukuthandizani kugona. N'zotheka kuti simukugona mokwanira chifukwa cha matenda, monga matenda obanika kutulo kapena matenda osokoneza bongo. Dokotala wanu akhoza kukuthandizani kudziwa chomwe chimayambitsa kutopa kwanu komanso momwe mungachitire.

Nazi zifukwa 12 zomwe zingachititse kuti muzimva wotopa nthawi zonse.

1. Zakudya

Ngati mumakonda kudya, mwina simukupeza zopatsa mphamvu kuti mukhale ndi mphamvu zambiri. Mipata yayitali pakati pa chakudya imatha kuchititsa kuti magazi anu azitsika, ndikuchepetsa mphamvu zanu.

Ndikofunika kuti musadumphe chakudya. M'malo mwake, muyeneranso kudya zokhwasula-khwasula zopatsa mphamvu pakati pa chakudya, makamaka mukayamba kukhala aulesi. Zosakaniza zokometsera zabwino ndi monga nthochi, batala wa chiponde, zotsekemera za tirigu wonse, zomanga thupi, zipatso zouma, ndi mtedza.

2. Kulephera kwa Vitamini

Kukhala wotopa nthawi zonse kungakhalenso chizindikiro cha kuchepa kwa vitamini. Izi zingaphatikizepo mavitamini D ochepa, vitamini B-12, iron, magnesium, kapena potaziyamu. Kuyezetsa magazi pafupipafupi kumatha kuzindikira kuperewera.

Dokotala wanu angakulimbikitseni kumwa mankhwala owonjezera. Muthanso kuwonjezera kudya kwanu zakudya zina kuti muthane ndikusowa kwachilengedwe. Mwachitsanzo, kudya ziphuphu, ng'ombe, ndi chiwindi kungasinthe kuchepa kwa B-12.

3. Kusowa tulo

Kuchedwa mausiku kumatha kuwononga mphamvu yanu. Akuluakulu ambiri amafunika kugona pakati pa maola asanu ndi awiri kapena asanu ndi anayi usiku uliwonse. Mukakhala ndi chizolowezi chogona mochedwa, mukuziika pachiwopsezo chogona.

Yesetsani zizolowezi zabwino zogona kuti mukhale ndi mphamvu. Pita ukagone kale ndikuchitapo kanthu kuti uthandize kugona kwako. Mugone mu chipinda chamdima, chamtendere, komanso chabwino. Pewani zochitika zosangalatsa musanagone, monga kuchita masewera olimbitsa thupi ndikuwonera TV.

Ngati kugona kwanu sikukuyenda bwino ndi kudzisamalira nokha, lankhulani ndi dokotala wanu. Mungafune chithandizo chamankhwala chogona kapena kuphunzira tulo.

4. Kukhala wonenepa kwambiri

Kulemera kwambiri kumathanso kutopa. Kulemera kwambiri komwe mumakhala nako, thupi lanu limayenera kugwira ntchito molimbika kuti mumalize ntchito za tsiku ndi tsiku monga kukwera masitepe kapena kuyeretsa.

Bwerani ndi pulani yochepetsa thupi ndikuwonjezera mphamvu yanu. Yambani ndi zinthu zopepuka monga kuyenda kapena kusambira, ndipo pang'onopang'ono muziwonjezera mwamphamvu momwe kulimbika kwanu kukuloleza. Komanso, idyani zipatso, ndiwo zamasamba, ndi mbewu zonse. Pewani kudya shuga, zakudya zopatsa thanzi, komanso mafuta.

5. Kungokhala

Kuchita masewera olimbitsa thupi kumathandizanso kukulitsa mphamvu yanu. Kukhala moyo wongokhala, kumbali inayo, kumatha kukupangitsani kuti mukhale otopa komanso ogona.

Pakafukufuku wina, ofufuza adasanthula momwe kukhala osachita zinthu ndikukhala chete kumakhudza kutopa kwa amayi. Amayi makumi asanu ndi awiri mphambu atatu adaphatikizidwa phunziroli. Ena mwa moyo wamayiwo adakumana ndi malingaliro azolimbitsa thupi, pomwe ena sanali otakataka.

Malinga ndi zomwe apeza, azimayi ocheperako amakhala otopa kwambiri. Izi zimathandizira lingaliro loti kuwonjezeka kwa masewera olimbitsa thupi kumathandizira mphamvu ndi nyonga.

6. Kupanikizika

Kupsinjika kwakanthawi kumatha kubweretsa mutu, kupsinjika kwa minofu, mavuto am'mimba, komanso kutopa.

Mukapanikizika, thupi lanu limamenya nkhondo kapena kuthawa. Izi zimapangitsa kuchuluka kwa cortisol ndi adrenaline, yomwe imakonzekeretsa thupi lanu kuthana ndi izi. M'miyeso yaying'ono, yankho ili ndi lotetezeka. Pankhani ya kupsinjika kwanthawi yayitali kapena kosalekeza, zimakhudza zomwe thupi lanu limapeza, ndikumakupatsani inu kutopa.

Kuphunzira momwe mungachepetse kupsinjika kumatha kukulitsa mphamvu yanu. Yambani pokhazikitsa zoperewera, kupanga zolinga zenizeni, ndikusintha momwe mungaganizire. Kupuma kwambiri ndikusinkhasinkha kungakuthandizeninso kuti mukhale odekha mukamapanikizika.

7. Matenda okhumudwa

Mukamva kuti muli ndi nkhawa, kusowa mphamvu ndi kutopa kumatha kutsatira. Ngati mukuvutika maganizo, lankhulani ndi dokotala wanu kuti mukambirane zosankha zake.

Dokotala wanu akhoza kukupatsani mankhwala ochepetsa nkhawa kapena oletsa nkhawa. Muthanso kupindula ndi upangiri waumoyo. Chidziwitso chamakhalidwe ndi mtundu wamankhwala omwe amathandizira kukonza malingaliro olakwika omwe amabweretsa kusakhazikika komanso kukhumudwa.

8. Matenda ogona

Vuto la kugona nthawi zina limakhala lotopa. Ngati mphamvu yanu isakulire pakatha milungu ingapo, kapena mutasintha moyo wanu moyenera, lankhulani ndi dokotala wanu. Mungafunike kukaonana ndi katswiri wogona.

Vuto logona monga kupumula kwa tulo kumatha kuyambitsa kutopa kwanu. Kupuma tulo ndi pamene kupuma kwanu kumasiya mukamagona. Zotsatira zake, ubongo wanu ndi thupi lanu sizilandira mpweya wokwanira usiku. Izi zitha kubweretsa kutopa masana.

Kugonana ndi vuto lalikulu. Zitha kupangitsa kuthamanga kwa magazi, kusakhazikika bwino, ndipo zimayambitsa stroke kapena matenda amtima. Chithandizo chimaphatikizapo kugwiritsa ntchito makina a CPAP kapena chida cham'kamwa kuti musatseke njira yakumtunda mukamagona.

9. Matenda osatha

Mutha kumva kutopa nthawi zonse ngati muli ndi matenda otopa. Matendawa amachititsa kutopa kwambiri komwe sikumasintha ndi kugona. Zomwe zimayambitsa sizikudziwika.

Palibe kuyesa kutsimikizira kutopa kwanthawi yayitali. Dokotala wanu ayenera kuthana ndi mavuto ena azaumoyo musanadziwe. Chithandizo chimaphatikizapo kuphunzira momwe mungakhalire mopanda malire kapena kuyenda pang'onopang'ono. Kuchita masewera olimbitsa thupi kumathandizanso kuti muzimva bwino komanso kuti muwonjezere mphamvu.

10. Fibromyalgia

Fibromyalgia imayambitsa kupweteka kwa minofu komanso kufatsa. Matendawa amakhudza minofu ndi zofewa, koma amathanso kuyambitsa kutopa. Chifukwa cha ululu, anthu ena omwe ali ndi vutoli amalephera kugona usiku. Izi zitha kubweretsa kugona kwa masana ndi kutopa.

Kumwa mankhwala ochepetsa ululu kumachepetsa ululu ndi kugona. Komanso, anthu ena akhala ndi zotsatira zabwino ndi mankhwala opatsirana pogonana, komanso kulimbitsa thupi komanso kuchita masewera olimbitsa thupi.

11. Mankhwala

Nthawi zina, mankhwala amatha kukupangitsani kuti muzimva wotopa nthawi zonse. Ganizirani zakale pomwe mudazindikira tulo masana. Kodi izi zinali pafupi nthawi yomwe mudayamba mankhwala atsopano?

Onani zolemba zamankhwala kuti muwone ngati kutopa ndi vuto lomwe limakonda. Ngati ndi choncho, lankhulani ndi dokotala wanu. Amatha kukupatsirani mankhwala ena, kapena kuchepetsa mlingo wanu.

12. Matenda a shuga

Kumva kutopa nthawi zonse kungakhalenso chizindikiro cha matenda ashuga. Mukakhala ndi matenda ashuga, thupi lanu silimapanga insulini wokwanira. Izi zimatha kuyambitsa shuga wambiri wamagazi, womwe ungakhudze kuchuluka kwanu ndikukusiyani mukutopa komanso kukwiya.

Onani dokotala chifukwa cha kutopa kulikonse kosamveka komwe sikumasintha. Kumbukirani kuti kutopa kungakhalenso chizindikiro cha matenda ena monga matenda a mtima ndi khansa.

Tengera kwina

Masiku ena amakhala otopetsa kuposa ena. Ndikofunika kuzindikira tulo tofa nato kuchokera kutopa kwambiri.

Nthawi zambiri, kugona mokwanira kumatha kukhazikika ndikusintha kwamachitidwe. Ngati mukumvanso kuti mwatopa pambuyo poyesa kuthana ndi nokha, lankhulani ndi dokotala wanu. Mutha kukhala ndi vuto la kugona kapena matenda ena omwe amafunikira chisamaliro.