Ndandanda Yotanganidwa? Yesani maupangiri 15 ofulumira kuti mukhale athanzi komanso athanzi
UbwinoMukapanikizika nthawi ndi nthawi, kukhala wathanzi kumatha kugwera pansi pazomwe mungachite. Kuthamangira pakhomo mphindi yomaliza ndikugona pabedi kumapeto kwa tsiku lalitali kumakhala kovuta, ndipo kulimbitsa thupi m'mawa kwambiri ndikogulitsa kovuta mukakhala momasuka pabedi panu. Koma, kukhala wotanganidwa sikukutanthauza kuti muyenera kusiya zolinga zanu zolimbitsa thupi.
Kuyambira pazakudya zanu mpaka dongosolo lanu lolimbitsa thupi, pali njira zingapo zachangu komanso zosavuta kusungira thanzi lanu moyo ukakhala wotopetsa. Yambirani paulendo wanu ndi maupangiri 15 azaumoyo kuti mupange ndalama nokha, thanzi lanu, ndi thanzi lanu.
Malangizo a zakudya
1. Musaganize kuti ndi zakudya .
Njira yothandiza kwambiri yosinthira momwe mumadyera ndikuganiza ngati kusintha kwa moyo wanu, osati kukonza kwakanthawi. Izi zitha kumveka zovutirapo, koma mukaganiza kuti zakudya zanu ndizopangira zolinga zanu pamoyo wanu - kaya ndi akatswiri, olimba, kapena anzanu - zitha kumveka ngati zophweka. Kupanga chakudya choyenera kukhala choyambirira kumakupatsani mphamvu ndikukulimbikitsani mukamapita.
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2. Khalani ndi chakudya chosavuta.
Zosavuta, zofulumira, komanso zopweteka-izi zitha kumveka ngati chakudya chokhazikitsidwa kale, chosinthidwa, koma pali zakudya zambiri zathanzi zomwe simungathe kuchita nthawi yomweyo. Pangani mbatata mu microwave, pezani batala ndi nthochi pa mkate wonse wa tirigu, kapena perekani nkhuku pa stovetop. Kudya wathanzi sikuyenera kukhala kovuta!
3. Pezani mapuloteni anu.
Kutsegula mapuloteni kumakuthandizani kuti mukhalebe otalikirapo. Zakudya zopatsa mafuta kwambiri monga tchipisi ta mbatata ndi mipiringidzo ya granola zimanyamula nkhonya zochepa kuposa zodzaza ndi zomanga thupi zikafika pakukonzanso kagayidwe kanu ndikukhala okhuta. Yogurt, jerky, nthanga za dzungu, kapena nyama zopatsa nyama ndizabwino, ndizakudya zopatsa thanzi zomwe zimakhala zosavuta komanso zotheka.
4. Chakudya chokwanira.
Nthawi zina zokambirana zazitali zimakupangitsani kuti musatuluke mochedwa kuposa masiku onse. Khalani ndi zokhwasula-khwasula pazochitika zamtunduwu, kuti kubwera kunyumba mochedwa sikukutanthauza kupitiriza chakudya chamadzulo chachikulu. Idyani mukakhala ndi njala pang'ono, ndipo siyani mukakhuta.
5. Pezani phindu la kadzutsa.
Mukuganiza kuti mutha kuwombera kadzutsa? Ganiziraninso. Mapindu a kadzutsa samangobwera kuchokera pachakudya cham'mawa chomwe chimatenga nthawi yayitali kukonzekera. Chakudya chofulumira, chopatsa thanzi m'mawa chimalimbikitsa kulimbitsa thupi kwanu, zomwe zimakupulumutsirani nthawi ndi khama mtsogolo.
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Malangizo olimbitsa thupi
6. Pangani zochepa mu zambiri.
Dzenje lazitali lalitali ndikuyesera kuphulika kwakanthawi m'malo mwake. Maphunziro apakatikati, monga kupalasa njinga zamatayala kapena kupondaponda matayala kapena masewera olimbitsa thupi a Tabata, kumakupatsirani ndalama zambiri. Mu kanthawi kochepa, masewera olimbitsa thupiwa amalimbitsa kutentha kwanu tsiku lonse-kwakanthawi kochepa chabe kwa mphindi 15.
7. Sungani zinthu zosangalatsa.
Kuchita zolimbitsa thupi zomwezo tsiku lililonse kumatha kukhala kotopetsa ndikuchepetsa chidwi chanu. Yesani kutenga kalasi, kuchita yoga, kapena kugunda zolemera ngati mumakonda kuthamanga kapena kukwera njinga - kapena mosinthanitsa. Kusintha chizolowezi chanu kumathandizira kukulitsa zotsatira zanu zolimbitsa thupi ndipo zimapangitsa kukhala kosavuta kusangalala ndi china chatsopano.
8. Pewani kukhala pansi.
Yendetsani pang'ono pamsonkhano wamsonkhano, paki patali kutali ndi komwe mukupita, kapena tsikani basi poyimilira kale. A Phunziro la 2015 akuwonetsa kuti kuyenda nthawi yamasana kumatha kuzindikira-ndipo nthawi yomweyo-kumalimbitsa malingaliro a anthu ndikuthana ndi kupsinjika pantchito. Kuonjezerapo zina zochepa pazomwe mungachite kungapangitse kuti muzitsatira.
9. Konzekerani.
Kupita kumalo ochitira masewera olimbitsa thupi mukakhala otanganidwa kumakhala kovuta kuti mumvetse, ndipo mukamabwera kuchokera tsiku lomwe mwapanga zisankho, kusankha pakati pa kuphunzitsa zolimbitsa thupi ndi ma aerobics kumatha kuwonjezera kupsinjika. Kukonzekera masewera olimbitsa thupi pasadakhale kumakuthandizani kuti muziyang'ana zolimbitsa thupi. Mukamaliza, mudzakhala olimba ndikukwaniritsa!
10. Chilichonse chimaposa chilichonse.
Kunena zowona, kufinya ngakhale mphindi 30 zolimbitsa thupi tsiku lililonse kuli kovuta kwa ambiri. Kukumbukira kuti kulimbitsa thupi kumachitika pang'ono - mphindi 10 musanapite kusamba m'mawa, kapena kukhala pansi musanagone, kudzakuthandizani kukwaniritsa zolimbitsa thupi. FitnessBlender ili ndi makanema ofulumira azolimbitsa thupi m'magulu onse, kuti muthe kukhalabe olimbikira nthawi iliyonse.
Zosintha m'moyo
11. Yambani tsiku lililonse ndi cholinga.
Yesetsani kukhazikitsa chikumbutso pafoni yanu mukadzuka kuti mukhale ndi thanzi labwino tsiku lonse. Kukumbukira zolinga zanu kumatanthauza kuti mudzakhala ochepa zokopa zazing'ono zomwe zimawonjezera nthawi yayitali.
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12. Sinthani mawu kuti akhale chete.
Mukafika kunyumba mutagwira ntchito maola ambiri, zimayesa kupyola Facebook kapena kukonzanso maimelo a tsikulo. Ngakhale ndichikhalidwe chachiwiri-ndipo mwina chingawoneke kukhala chosangalatsa-maphunziro ochokera ku Mzinda Wogona onetsani kuti kuwala kwamagetsi musanagone kumalimbikitsa kusowa tulo ndikusokoneza kayendedwe ka circadian. Osapeputsa mphamvu yakugona mokwanira bwino! Chifukwa chake tsekani foni, zimitsani TV, kuti mukhale ndi mwayi woti mudzakhale ndi tsiku lotsatira mawa.
13. Tengani kamphindi kamodzi.
Kaya mwadutsa kale pa hors d'oeuvres pa phwando laofesi usiku watha kapena mwapatsa keke yachiwiri nthawi yopuma, sikuchedwa kwambiri kubwerera pagaleta! Musalole kuti ma hiccups amenewo akusokonezeni. Ngati mukugwira ntchito mwakhama tsiku lililonse kuti mukule bwino kapena kuti mukhale akatswiri, muli ndi ufulu kuchita kamodzi kanthawi. Khalani otsimikiza, idyani nyama yanu yankhumba ndikuyesanso.
14. Ndandanda ya kudzisamalira.
Patulani nokha. Sungani mphindi 10 patsiku kuti muchepetse pang'onopang'ono, pumulani pang'ono, kapena mupite kokayenda pa nthawi yopuma. Kukhala wathanzi ndikofunikira pakukolola, ndipo kukhala wosangalala kumakupindulitsani kwambiri.
15. Musakhale ovuta nokha.
Kusamala ndikofunikira. Kukhala ndi kagawo ka pizza sikungasinthe kuti mukukhala moyo wathanzi, ndipo nthawi zina kudumpha kulimbitsa thupi ndichinthu choyenera kuchita. Musadzichepetse nokha ndipo musawonjezere kupsinjika kowonjezera pamoyo wanu podera nkhawa zinthu zomwe simungathe kuzilamulira, monga kuvulala kapena matenda.
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