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Kwa zaka mazana ambiri, tanthauzo la kukongola ndichinthu chomwe chasintha kwambiri. Zinthu zomwe zimawoneka ngati zokongola kale sizilinso momwemonso.
Komabe, chinthu chimodzi chomwe chili chofunikira kwambiri masiku ano monga momwe chidaliri m'mbuyomu ndi nsagwada yangwiro. Kukhala ndi zina zotero kumapangitsa kumwetulira kwanu kukhala kokongola kwambiri ndikupangitsa kuti anthu azindikire kuti ndinu ndani. Muyenera kuyang'ana kwambiri pazodzola popeza izi zidzasamalira kuwonetsetsa kuti kukongola kwanu kwachilengedwe kumafunikira kufunika kwake.
Kukongola kwanu kwachilengedwe kudzakupangitsani kuti muwoneke pagulu la anthu ogwiritsa ntchito zodzikongoletsera. Zowonadi, china chake chimagwira bwino ntchito kukuthandizani kuti mukhale ndi umunthu womwe mwakhala mukufuna.
Komabe, titanena zonsezi, ndikofunikira kuti tizindikire kuti si azimayi ambiri omwe ali ndi nsagwada zangwiro. Ngakhale izi zimapangitsa chimodzimodzi kusilira, izi siziyenera kukulepheretsani kukwaniritsa izi.
Pali njira zosavuta zomwe mungatenge zomwe zingakupatseni njira ya nsagwada yangwiro. Pemphani kuti mudziwe zambiri zamalangizo ndi zidule zofananira komanso momwe mungawonekere zokongola zonse monga mumafunira.
Nawa maupangiri oti mupeze nsagwada yangwiro:
1. Chepetsani kumwa mchere
2. Kumwetulira
3. Pangani nkhope ya nsomba
4. Njira yoyenera yopaka mafuta
5. Chitani nsagwada ndi nkhope
6. Kweza chibwano chako
7. Khalani ndi chizolowezi chotafuna
8. Kugona bwino usiku
9. Khalani ndi madzi okwanira
10. Kugona popanda mapilo
11. Yoga Thandizo kukusungani mawonekedwe
1. Kuchepetsa Kudya Mchere
Monga vuto lina lililonse la khungu ndi kukongola, nkhani yokhala ndi nsagwada zosalongosoka imatha kuthana nayo kwambiri ndikusintha pang'ono pazakudya zanu. Lingaliro lalikulu apa ndikuchepetsa mchere wambiri monga mchere wambiri pazakudya umalimbikitsa kuphulika ndipo umakhudzanso khungu lako.
Chifukwa chake, moyenera, muyenera kutsitsa zakudya zanu zopanda pake kuti muchepetse ngati mukufuna kukwaniritsa nsagwada zokongola.
2. Kumwetulira
Ichi ndi kuzungulira. Kukhala ndi jawline wangwiro kumapangitsa kumwetulira kwanu kukhala kokongola kwambiri. Nthawi yomweyo, kumwetulira nthawi zambiri kumakupangitsani kukhala ndi nsagwada zabwino kwambiri. Zachidziwikire kuti kumakulitsa chilimbikitso, kumwetulira pafupipafupi poyesayesa kupeza nsagwada kumakupindulitsani m'njira zingapo.
Idzakupatsani chiyembekezo cha moyo ndikupanga anthu kukopeka nanu. Kuphatikiza apo, zimafunika khama locheperako poyerekeza ndi njira zina ndipo mutha kuzichita nthawi iliyonse yomwe mukufuna popanda kukonzekera.
3. Pangani Nkhope Nkhope
Popeza mwamvetsetsa kuti kumwetulira ndi chinthu chokongola kwambiri chomwe mungachotse, ndikofunikira kuzindikira kuti pali zinthu zina zomwe sizingakupangitseni kuti mukhale owoneka bwino pakadali pano, koma zidzakuthandizani kukwaniritsa nsagwada zokongolazi. Nkhope ya nkhope ndi njira imodzi. Apa zonse zomwe muyenera kuchita ndikuyamwa masaya anu mkati.
Izi zitatha, mutha kuyesa kumwetulira. Mudzasangalatsidwa kuwona kuti nkhope yanu tsopano ikufanana ndi nsomba. Maonekedwe oseketsawa athandizadi kukulitsa minofu yanu ndikupangitsa nkhope yanu kukweza momwe imafunira. Komabe, kuti mupeze zotsatira zabwino, onetsetsani kuti mwaika nkhope yanu pambali iyi kwa masekondi 5 mpaka 10 ndikubwereza izi kangapo kasanu mpaka kasanu ndi kamodzi.
4. Njira Yabwino Yogwiritsa Ntchito Mafuta
Akatswiri okongoletsa padziko lonse lapansi amavomereza kuti chimodzi mwazomwe zimayambitsa kukhala ndi chibwano chachiwiri ndichakuti amayi sagwiritsa ntchito njira yolondola popaka mafuta awo usiku.
Onetsetsani kuti zala zanu zikuyenda mozungulira kuchokera pansi mpaka pamwamba mukamagwiritsa ntchito mafuta anu. Izi ziziwonetsetsa kuti khungu lanu silingayende bwino ndipo simumatha kukhala ndi chibwano chawiri.
5. Chitani Nsagwada ndi Nkhope
Mutha kusankha zopindika pamutu ngati mukufuna kukhala ndi nsagwada mwachangu mwachangu kwambiri. Onetsetsani kuti mukuchita kangapo kanayi mpaka kasanu patsiku ndipo muwona zosintha mwezi umodzi.
Kapenanso, mungasankhe kutsegula nsagwada mobwerezabwereza ndikusunthira mofanana ndi kutafuna. Izi zimapangitsa nsagwada kukhala zolimba komanso zowoneka bwino. Ngati ndinu munthu amene ali ndi mafuta ambiri pankhope, kuchita masewera olimbitsa thupi amtunduwu kudzakuthandizani kutulutsa zonsezi ndikupatsanso nkhope yanu mawonekedwe owoneka bwino kwambiri.
6. Kwezani Chin Chinu
Iyi ndi njira ina yothandiza kwambiri kuti nsagwada zikhale bwino. Apa zonse zomwe muyenera kuchita ndikuyang'ana kumtunda. Kenako pangani nkhope yanu kukhala yofanana ndi kumpsompsona munthu.
Gwirani nkhope yanu pamalo amenewo kwa masekondi 30 kenako mutha kukhazika nkhope yanu pansi. Bwerezani izi kangapo maulendo 10 kapena 20 patsiku kuti muwone zotsatira zake.
7. Pangani Chizolowezi Chotafuna
Ndikutsimikiza kuti mudakali mwana muyenera kuti munkaloledwa kutafuna chingamu chifukwa akuluakulu kunyumba ankaganiza kuti ndizopweteketsa kwa inu. Apa tikambirana za umodzi mwamaubwino akulu otafuna chingamu.
Kuchita izi kumaphatikizapo kuyenda kwakukulu m'nsagwada zomwe zimapindulitsa kapangidwe kake. Kupatula apo, sipangakhale njira yolakwika yothetsera cholakwika. Chifukwa chake, pitilirani kutafuna chingamu chonse chomwe mumafuna nthawi zonse osadandaula zakukhudzanso komweko.
8. Kugona Usiku Wabwino
Pezani nthawi yokwanira yogona kuti nkhope yanu iwoneke yatsopano komanso nsagwada zanu zikuyenda bwino. Onetsetsani kuti simugona chilichonse chosakwana maola 7 pafupifupi. Izi zipangitsa kuti nkhope yanu iwoneke modzikuza ndipo imatha kuyambitsa chibwano chachiwiri.
Ngati simukufuna kuti izi zikuchitikireni, njira yokhayo yothetsera vuto ndikumagona tulo tabwino tsiku lililonse.
9. Khalani Hydrated
Madzi amathandiza kuti khungu lizikhala ndi madzi ambiri komanso lonyowa. Zimathandizanso kuti khungu lisagwere munthu akamayamba kukalamba. Chifukwa chake, imwani madzi osachepera 3 malita patsiku chifukwa ndibwino pakhungu ndi nsagwada.
10. Kugona Popanda mapilo
Pewani kugona pamapilo apamwamba chifukwa zimakhudza khosi ndi msana. Kugona popanda pilo kuti mupewe zovuta zingapo zathanzi ndikupeza nsagwada yosakanizidwa.
11. Yoga Imakuthandizani Kukusungani Mumapangidwe
Yoga ndiye mtundu wabwino wa masewera olimbitsa thupi wamaganizidwe ndi thupi. Yesetsani asanas ena omwe angakuthandizeni kuchotsa khosi ndi chibwano mafuta, zomwe zimakuthandizani kuti mukhale ndi nsagwada yabwino.
