Njira 6 zopewera kudwala mukamayenda

Ubwino

Mukafika paulendo, kaya ndi wa kuntchito kapena wosangalala, dziganizireni kuti ndinu amodzi mwamwayi! Kuyenda kumakupatsani mwayi wokumana ndi anthu atsopano, kulandira mwayi watsopano, ndikuwona dziko lapansi. Ndizofala kwambiri munthawi ya tchuthi chifukwa anthu ambiri ali paulendo wokakondwerera ndi mabanja komanso abwenzi.

Koma ndikusintha malo, kumabwera zambiri zosadziwika. Zimasintha machitidwe anu. Kutanthauza, zinthu zambiri zomwe mumagwiritsa ntchito kuti mukhale ndi moyo wathanzi sizingatheke. Simungathe kuphika nokha, mumagawana zamagalimoto, ndipo mumadziwitsidwa kwa anthu omwe simunakumaneko nawo kale. Zinthu zonsezi zimatha kuwononga chitetezo chanu chamthupi. Kutanthauzira: Umatha kudwala.

Kodi mungapewe bwanji kudwala mukamayenda nthawi yozizira iyi? Akatswiri ochepa amagawana maupangiri awo ndi zidule zokuthandizani kuti mukhalebe athanzi komanso olimba nyengo yonse.

1. Sungani zochezerana bwino kwambiri.

M'mayendedwe anu, mwina mumakumana ndi anthu ambiri-omwe mumawadziwa, komanso alendo kapena omwe mwadziwana nawo kumene. Ngati zingatheke popanda kuwoneka wamwano, yesetsani kupewa kupatsana chanza, akutero Tania Elliott , MD, wophunzitsa zamankhwala ku NYU School of Medicine ku New York. Moni wokumbatirana ndi kupsompsonana sayenera kuperekedwa mopepuka ngakhale.

Ngati munthu wina akudwala, kukumana nawo pomugwirana chanza kapena kumpsompsona tsaya kungakupangitseni kuti mutenge tizilombo toyambitsa matenda. Sambani m'manja mwanu momwe mungathere, makamaka mutagwirana chanza komanso mukakhudza malo ena onse, monga ma escalator ndi milatho yapansi panthaka, akutero Dr. Elliott. Izi ndizofunikira makamaka musanadye.

Osatsimikiza kuti nthawi zonse mudzatha kuzembera kubafa? Tengani botolo laling'ono la mankhwala a kupha majeremusi ku manja kuti mutha kutembenukira kwakanthawi. Onetsetsani kuti mukugwiritsa ntchito kuchuluka kwakukula, osangokhala koponya pang'ono, Dr. Elliott akufotokoza.

2. Idyani chakudya chokwanira, chokwanira.

Kuyenda kumatanthauza kuti mukudya kwambiri, ndiye kuti muli pachifundo chomwe mwapatsidwa. Ndipo nthawi ya tchuthi, zikuwoneka kuti pamakhala zakudya zambiri zopanda thanzi koma zakudya zosasangalatsa. Tsoka ilo, sikuti nthawi zonse zimakhala zabwino kwambiri m'thupi lanu. Pulogalamu ya chitetezo cha mthupi chimakula Kuchokera pachakudya chabwino, chopatsa thanzi. Chifukwa chake kuti mukhale ndi thanzi labwino, onetsetsani kuti nthawi zonse mumayesetsa kudya chakudya chokwanira.

Onetsetsani kuti chakudya chanu chimakhala chokwanira mukakhala nacho pachakudya chilichonse, chifukwa mapuloteni ndi gawo limodzi la ma antibodies, omwe amakutetezani ku ma virus ndi bacteria Leslie Bonci , RD, mlangizi wazakudya kwa ma Kansas City Chiefs, Carnegie Mellon University othamanga, ndi Pittsburgh Ballet Theatre.

Mwachitsanzo, pachakudya chamathokoza, onetsetsani kuti muli ndi Turkey osati zokhazokha zokhazokha. Osanyalanyaza zipatso ndi nyama zamasamba, popeza zili ndi ma phytonutrients, omwe amathandiza kuthana ndi chimfine ndi matenda, Bonci akuwonjezera.

ZOKHUDZA: Momwe mungapewere kutentha pa chifuwa

3. Pewani zakudya zala zivute zitani.

Ngakhale mapulogalamu omwe adadutsidwayo angawoneke osangalatsa mukakhala ndi njala ndipo mukungofunika china chaching'ono musanadye chakudya chachikulu, ndibwino kupewa zakudya zala zivute zitani, akuchenjeza Dr. Elliott. Mutha kuipitsa chakudya chanu mwanjira imeneyi, akutero. Ngati mukusowa chotukuka, akuwonetsa zakudya monga yogurt kapena msuzi, zomwe zimafuna ziwiya kuti zinthu zizikhala zoyera momwe zingathere.

4. Bweretsani botolo la madzi.

Kutsekemera sikutenga tchuthi, ndipo njira yabwino kwambiri yowonetsetsa kuti mukukhalabe ndi madzi nthawi zonse ndikumakhala ndi botolo lamadzi lomwe mungagwiritse ntchito. Ngakhale kuzizira, mukufunikirabe kumwa madzi, ngakhale zitakhala zovuta kwambiri, akufotokoza Bonci. Madzi amathandizira kusamalira machitidwe a thupi lanu ndikusunga zinthu kugwira ntchito molondola.

Ingokhalani otsimikiza kuti mukutsuka botolo lamadzi ndi sopo wa antibacterial mukamayenda, akufotokoza Dr. Elliott, chifukwa amatha kukumana ndi majeremusi ambiri mukamayenda. Mwinanso mungayang'ane chitetezo cha madzi m'dera lomwe mukupita, nanunso, Dr. Elliott akuti. Ngati madziwo ndi osavomerezeka kumwa, ndiye kuti ndiwotetezanso kutsuka mano.

5. Pukutani dera lanu poyendera mabasi.

Kaya mukuyenda pa ndege, basi, sitima, kapena ngakhale galimoto yobwereka, mwayi ndi wabwino kuti anthu ambiri adakhalapo pampando womwewo kale, ndipo ena mwina adadwala. Sewerani mosamala pobweretsa phukusi lopukuta kuti muyeretse dera lanu, lomwe lingaphatikizepo mipando, matebulo a tray, ndi TV iliyonse yokhudza ndege, sitima, ndi mabasi. M'galimoto yobwereka, pukutsani chiwongolero, ndodo yosunthira, ndi gulu lowongolera. Onetsetsani kuti opukutira amatchedwa mankhwala ophera tizilombo chifukwa amagwira ntchito yopha majeremusi, Dr. Elliott akuwonjezera.

6. Ganizirani zakumwa zanu pankhani ya mowa.

Zilibe kanthu ngati mukuyenda kukagwira ntchito kapena kusangalala-makamaka makamaka nthawi ya tchuthi-mowa umawoneka kuti umasakanikirana. Ngakhale simukuyenera kuzipewa kwathunthu, ingodziwa kuti mukuwononga zochuluka motani. Itha kuwonjezeka mwachangu, ndikusiya kuti musamve bwino tsiku lotsatira.

Dziwani kukula kwake: Chakumwa ndi galasi limodzi la vinyo, botolo la batala 12 kapena botolo la mowa, kapena 1.5-ounce yogulitsa mowa kapena mowa, anafotokoza Bonci. Galasi laling'ono kapena kukhala ndi malo omwera mowa m'malo momwetsa mowa kungakuthandizeni kuchepetsa kuchuluka kwa zomwe mumamwa. Ndipo musaiwale kudya ngati nanunso mukumwa. Chakudya ndi mowa, kapena mungataye, ndi lamulo malinga ndi Bonci.

7. Pezani chimfine

Ndi njira yabwino kwambiri yopewera kutenga kachilombo koyambitsa matendawa-komanso ngati mungapeze chimfine , katemerayu amatanthauza kuti nthawiyo ndi yocheperako ndipo zizindikilozo sizichepera. Pulogalamu ya chimfine kuwombera sikungokutetezani. Imateteza anthu ena okuzungulirani omwe mungawagwetse mukadwala. Ganizirani izi ngati mphatso yoyambira tchuthi kwa omwe mumawakonda!