Aliyense kamodzi pa moyo wake amaganiza za HAP. Ena amakhulupirira kuti posiya zizolowezi zoipa ndikuyamba kudya bwino, atha kale kuti apambane. Kodi izi ndizochitikadi komanso momwe tingafotokozere njira yoyenera ya moyo m'dziko lamakono?
HLS - ndi chiyani?
Kukhala ndi thanzi labwino ndi lingaliro lapadera, koma nkofunika kumvetsetsa kuti cholinga chake ndi kulimbitsa thupi ndi kuteteza chitukuko cha matenda. Kuti muchite izi, muyenera kuika patsogolo thanzi labwino, kuchita masewera olimbitsa thupi, kusunga mwambo wodalirika komanso kupuma, kuchotsa zizoloŵezi zoipa ndikuphunzira kulamulira maganizo anu ndi maganizo anu. Chofunika kwambiri ndi chilengedwe, koma nthawi zonse sizitha kusintha.
Nchifukwa chiyani muyenera kukhala ndi moyo wabwino?
Moyo wathanzi ndi wathanzi umamuthandiza munthu pazinthu zonse ndi ntchito zake. Chifukwa cha njira iyi kwa thupi, munthu alibe mavuto ndi iye, ndipo pamapeto pake amalandira luso lapamwamba komanso kukhala ndi maganizo abwino. Tanthauzo lenileni la moyo wathanzi ndi loonekeratu: limakhala lowala komanso losangalatsa. Phindu losayembekezereka ndi kuchepetsa mantha kwa dziko la thanzi lawo.
Kupititsa patsogolo moyo wathanzi
Kusungidwa kwa thanzi labwino mudziko lotukuka liyenera kukhala ntchito yoyamba m'dziko lililonse. Izi zimakhala zofunikira kuti chitukuko cha boma chikhalepo m'madera omwe amachitika pazinthu zachuma ndi za sayansi. Kupanga chikhalidwe cha thanzi, asayansi masiku ano amapatsidwa nthawi yambiri ndi mphamvu. Iwo ali otsimikiza kuti thanzi la fuko likudalira osati pa khalidwe labwino labwino. Ntchito yofunika kwambiri ikuwonetsedwa ndi chitetezo cha chilengedwe, zochitika za ntchito ndi chitukuko cha chitetezo cha thanzi.
Kupititsa patsogolo moyo wathanzi kwa achinyamata ndi maphunziro a thupi. Cholinga cha makalasi oterewa ndi chidwi ndi achinyamata komanso kumawaphunzitsa nthawi zonse. Pachifukwa ichi, pali masewera a masewera m'mabungwe onse a maphunziro. Akulu ayenera kudzikonzekera okha ndi kusintha kusintha kwabwino kwa moyo. Imodzi mwa masewera olimbitsa thupi komanso otchuka ndi olimbitsa thupi, omwe amatha kusakanikirana ndi Russian kusamba ndi kusisita.
Moyo wathanzi ndi zigawo zake
Anthu amafuna kukhala ndi thanzi labwino, koma ena amachita khama, ena sachita kanthu nkomwe. Kodi chimakhudza bwanji thanzi lathu:
- pafupifupi 50% - moyo wathanzi;
- pafupifupi 20% - chilengedwe;
- pang'ono zosakwana 20% - zowonongeka;
- mpaka 10% - chitetezo cha thanzi.
N'zotheka kusankha maziko ndi zigawo zina za moyo wathanzi:
- kukana zizoloŵezi;
- kudya tsiku ndi tsiku wathanzi;
- nthawi yogwira;
- ukhondo (payekha ndi pagulu);
- kuwongolera mopitirira pa kumverera;
- chitukuko cha nzeru;
- uzimu ndi umoyo wabwino.
Ndandanda ya tsiku la moyo wathanzi
Ulamuliro ndizofunikira kuti moyo ukhale wathanzi. Komabe, zikhoza kuwoneka mosiyana kwambiri ndi ndondomeko yachizolowezi ya ola, chinthu chofunika kwambiri ndikutenga nthawi yoyenera kugona - ziyenera kukhala maola 7-8. Mawonekedwe ake a tsikulo angawonekere ngati awa:
- 6.30-7.00 - kukweza, kumwa madzi.
- 7.30-8.00 - kadzutsa.
- 8.00-10.00 - nthawi ya ntchito yaikulu. Mukhoza kupita ku masewera, ndipo mutatha-kusuka, pitani kuchipatala cha SPA kapena cosmetologist.
- 10.00-11.00 - panthawiyi thupi liri wokonzeka kugwira ntchito.
- 11.00 - chakudya chamadzulo.
- 11.30-14.00 - panthawi ino ndiyenera kugwira ntchito mwamtendere. Chitani ntchito yamakono, ya tsiku ndi tsiku.
- 14.00 - masana.
- 14.30-16.00 - nthawi yabwino yothetsera mavuto padziko lonse. Ntchito ya ubongo ikufika pachimake, ponseponse mwa anthu opanga ndi aluntha.
- 16.00-17.00 - masewera a masana.
- 17.00-18.00 - ndi nthawi yokambirana, msonkhano wa bizinesi kapena kukambirana ndi ogwira ntchito ndondomeko ya mawa.
- 18.00-19.00 - njira yopita kunyumba. Ali panjira, pitani kukagula.
- 19.00 - chakudya chamadzulo.
- 19.30 - 20.00 - ndi nthawi yosamalira khungu, kutsuka zodzoladzola, kugwiritsa ntchito maski. Sambani kapena kusamba.
- 22.00-22.30 - kukonzekera kugona ndi kubwerera.
Kuti mubwezere mphamvu ndi kukhalabe olimba mu thupi, muyenera kugwira ntchito muyenera kupumula ndi mpumulo. Gwiritsani ntchito mphindi zochepa pa ola limodzi pa maphunziro, komanso pa nthawi ya masana, yendani mumlengalenga. Musaiwale za kusewera masewera. Kuti muchite izi, mukhoza kusankha njira yabwino.
Chakudya choyenera cha moyo wathanzi
HLS ndi zakudya zoyenera ndi zigawo zosagwirizana. Kumira kwa njala ndi chimodzi mwa zinthu zofunika kwambiri m'thupi. Nutritionist ochokera padziko lonse lapansi adafika pamapeto:
- Chakudya chinayi tsiku - njira yabwino ya thanzi.
- Chakudya chilichonse chiyenera kukhala ndi nthawi yake.
- Nyama, nsomba ndi nyemba kudya m'mawa ndi masana, ndipo madzulo - zipatso, ndiwo zamasamba, zokolola mkaka wowawasa.
- Panthawi ina, zakumwa za tiyi ndi khofi ziyenera kupewa.
Moyo wathanzi ndi masewera
Malamulo a moyo wathanzi sangokhala ndi zakudya zabwino kapena kukana zizoloŵezi zoipa. Mbali yofunikira ya HLS ndi masewera, koma izi sizikutanthauza kuti aliyense ayenera kutenga bar ndikuyika zolemba. Kuchita masewera olimbitsa thupi n'kofunika kuti mukhalebe mawonekedwe ndi kupewa kutakala msinkhu kwa ziwalo ndi khungu. Pakuti izi ndizoyenera:
- kukwera;
- kusambira;
- kuyenda pa njinga;
- oyendayenda;
- Sitima.
HLS - zizoloŵezi zoipa
Kupanga moyo wathanzi kumafuna kuthetsa zizoloŵezi zoipa. Ambiri amakonda kusuta komanso kumwa mowa. Iwo samapweteka osati kwa munthu wokhala ndi chizolowezi choledzera, komanso kwa anzake. Choopsa kwambiri ndi utsi wa fodya, chifukwa osuta fodya amawopsyeza matupi awo pamlingo ndi "womangidwa" mwakhama wa zizoloŵezi zoipa.
Kuvulazidwa ndi utsi wa fodya:
- kumachepetsa mkhalidwe wa misomali, tsitsi, mtundu wa khungu;
- zowononga zitsulo za dzino ndikutembenukira chikasu;
- ziwiya zimatayika;
- ali ndi zotsatira zovulaza ziwalo zonse zamkati.
Zotsatira za mowa pa thupi:
- chitetezo cha mthupi chimachepa;
- kuwonongeka kwa chiwindi, matenda osokoneza thupi, mtima wamtima ndi mantha, ntchito ya ubongo imasokonezeka;
- Pakati pa mimba - imayambitsa matenda osiyanasiyana a mwana.
Chikhalidwe cha umoyo wabwino
Malamulo a HLS ndi osavuta ndipo amagwira ntchito bwino, koma pa chikhalidwe chimodzi - zowonongeka. Kuyesera kuzisunga nthawi ndi nthawi, palibe zotsatira zabwino zomwe zingachitike. Thanzi ndi moyo wathanzi zimafuna munthu kusunga ukhondo:
- Kusamalira thupi (kusamba nthawi zonse, kusambira).
- Kusamalira tsitsi ndi tsitsi.
- Chisamaliro cha m'kamwa (kutsuka nthawi zonse mano ndi njira zothandizira kupewa kutsekemera, matenda a periontal ndi matenda ena a m'kamwa).
- Kupewa nsapato ndi zovala (kusunga bwino ndi kusankha zinthu zopanda pake).
Kodi mungatani kuti mukhale ndi moyo wathanzi?
Ambiri aumunthu amaganiza za momwe moyo umakhalira ndi momwe ungayandikire nayo? Onse ataganizira ndi kusokoneza kukhazikitsidwa kwa ndondomeko ya "Lolemba", ola la "X" ndi lofunika kwambiri kapena losauka. Musanayambe kupanga ndondomeko, momwe mungayambire moyo wathanzi, muyenera kuganizira zinthu zonse ndikuyamba kuzigwiritsa ntchito. Kulakwitsa kwa atsopano ambiri ndikuti akuyesera tsiku limodzi kuchita zomwe sanachite kwa zaka zingapo, ndipo mwinamwake miyoyo yawo yonse. Lamulo lalikulu sikuti lidapitirire, zonse ndi zabwino.
Chilimbikitso cha moyo wathanzi
Kodi mungayambe bwanji moyo wabwino? Muyenera kukonzekera (musanyalanyaze siteji iyi):
- lembani pa pepala zizolowezi zomwe muyenera kuzichotsa (musayese kuponyera chirichonse mwakamodzi, dzifunseni nokha nthawi yabwino kwa aliyense mwa iwo, mwachitsanzo, sabata);
- yambani kusintha pang'onopang'ono chizoloŵezi chanu cha tsiku ndi tsiku (samalani nthawi yakugona, yambani kulowetsani zizolowezi zatsopano, zothandiza);
- Yambani kusewera masewera (popanda kutengeka, pang'ono ndi pang'ono, koma nthawi zonse).
Mafilimu okhudza moyo wathanzi
Ambiri mwa iwo omwe ankafuna kusintha miyoyo yawo, anasiya theka la njira kapena sanayambe kupita ku cholinga chawo. Wina analibe mphamvu, ena analibe zolinga. Mafilimu onena za moyo wathanzi amathandizira kuyang'ana mwatsopano vutoli ndi momwe angagonjetsere:
- "Thamangani, muthamange, muthamange" - amauza za mphamvu ya masewera, momwe angapse mtima munthu ndi makhalidwe ake.
- "Karate ya Kid" - imakuphunzitsani kuti muzimenyana nokha komanso kuti musataye mtima mukakumana ndi zovuta kwambiri, ndipo chikondi cha ku Japan chakumenyana chinathandiza osati kuthana ndi anzanu okhaokha, komanso kuti mukhulupirire nokha.
- "Forrest Gump" - kuthekera kuthamanga kumathandiza munthu wamkulu kuti adziwike ndikulowa ku yunivesite, komanso masewera olimbitsa masewera a tennis - adamupanga kukhala mtsogoleri wa dziko lonse.
Mabuku okhudza moyo wathanzi
Anthu ambiri adadzifunsa kuti HLS ndi chiyani. Kusunga thanzi lanu ndi kudzipereka ndipo zolimbikitsa ziyenera kukhala zosiyana kwa aliyense. Mmodzi amathandiza malangizo a abwenzi, ena - mafilimu ozindikira ndi ma TV, mabuku atatu okhudza moyo wathanzi. Akatswiri m'dera lino amalimbikitsa kuwerenga:
- "Maphikidwe 350" Zakudya za Dukan " - ena amadziwa kuti chakudya chofunikira, chomwe chimathandiza kuti chiwerengerocho chikhale chochepa, chingakhale chokoma.
- "Popanda shuga" - mlembi akufotokozera za madigiri okhulupilira omwe alipo ndi okoma ndi njira zothetsera.
- "Sayansi ya Kugona" ndi buku lothandiza kwambiri pa moyo wathanzi, momwe wolembayo akufotokozera momwe angagone bwino, ndi momwe ziwalo zimakhalira pa nthawi ino.
- "Buku lonena za thupi" - limaphunzitsa mmene tingapezere mphamvu zathupi ndi zamaganizo, kukonda thupi lanu, ndi momwe izi zingathandizire pazosiyana zosiyanasiyana.