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Zima ndi nthawi yosangalatsa kwa anthu amisinkhu yonse popeza Khrisimasi ndi Chaka Chatsopano zili pafupi. Kutentha kozizira kumapangitsa munthu kukhala waulesi ndikukhala pansi komanso kumamulepheretsa kuchita zinthu zambiri zakunja. Izi zitha kuyitanitsa mavuto azaumoyo chifukwa cha kuchepa kwa kulimbitsa thupi, nthawi zambiri anthu akamangofuna kukhala pansi pa bulangeti lawo nthawi zonse ndikusangalala ndi msuzi wotentha.
Munkhaniyi, tikambirana ena mwa malangizo osavuta komanso osavuta kuti tikhale athanzi nthawi yachisanu. Atsatireni ndikusangalala ndi nyengoyi m'njira yabwino kwambiri.
Malangizo a Zakudya
1. Phatikizani ndi vitamini C
Vitamini C ndi antioxidant yomwe imathandizira kulimbitsa chitetezo cha mthupi komanso thanzi lathunthu. Kuphatikiza zakudya zokhala ndi vitamini c monga mandimu, lalanje, kiwi ndi sipinachi mu chakudyacho zitha kuthandiza kupewa chimfine, kuzizira ndi matenda ena ndikukhala athanzi. [1]
2. Wonjezerani kuchuluka kwa mapuloteni
Mapuloteni ndi njira zabwino zochepetsera kuchuluka kwama caloric, zomwe zimawonjezeka mwadzidzidzi nthawi yachisanu pomwe anthu amakonda kudya chakudya chochuluka kuti athane ndi kuzizira kochita zochepa. Zakudya zamapuloteni zimakhutitsa njala yanu ndikukupatsani zokhuta motero, zimachepetsa kuchuluka kwama caloric.
3. Idyani zakudya zotentha
Chakudya chomwe timadya chimakhudza kutentha kwa thupi lathu. Kudya zakudya zotentha nthawi yachisanu kumatha kukupatsani chisangalalo ndikuteteza kutentha kwa thupi lanu kuti lisagwe. Amathandizanso kukulitsa mphamvu kuti muchite masewera olimbitsa thupi munyengo.
4. Osasankha chakudya chambiri
M'nyengo yozizira, anthu amakonda kukhala aulesi ndikusowa ndandanda yoyenera yochitira masewera olimbitsa thupi. Izi zimapangitsa kuti thupi lizikhala laulesi komanso lofooka. Zakudya zolemetsa zimawonjezera moyo wopanda thanzi komanso zimawonjezera mwayi wonenepa ndi matenda ena.
5. Musaphonye madzi
Nthawi zambiri anthu amaphonya kumwa madzi okwanira nthawi yachisanu zomwe zimatha kubweretsa zovuta zingapo pakhungu ndi thanzi monga khungu louma ndi miyala ya impso. [ziwiri] Pewani zizolowezi monga thupi limafunikira madzi kuti mugwire bwino ntchito ngakhale kukuzizira. Gwiritsani ntchito magalasi osachepera asanu ndi limodzi amadzi (madzi ofunda posankha) kuti mukhale athanzi.
6. Onaninso zipatso ndi ndiwo zamasamba zambiri
Kuwonjezera zipatso ndi ndiwo zamasamba pazakudya zanu monga michere mkati mwake zitha kuthandizira kukulitsa chitetezo ndikukulepheretsani kunenepa. Pewani zakudya zokhala ndi wowuma, zotsekemera, zopakidwa komanso zopaka mafuta chifukwa zili ndi ma calories ambiri. [3]
7. Imwani tiyi wazitsamba
Zitsamba zopangidwa ndi zitsamba ndi zonunkhira monga ginger, sinamoni, chamomile, licorice ndi thyme ndibwino kuti mukhale ndi thanzi labwino m'nyengo yozizira. Amathandizira kulimbana ndi kuzizira ndipo ali zodabwitsa pachitetezo cha mthupi komanso zizindikilo zina zozizira monga zilonda zapakhosi ndi chifuwa. Pewani kuwonjezera shuga pa tiyi wazitsamba.
8. Nenani ku zakudya zamafuta
Zakudya zamafuta zimapangitsa kuti mafuta azisungidwa m'thupi. Pakakhala kuti mulibe zolimbitsa thupi zokwanira, mafuta omwe amasungidwa amayambitsa zovuta zingapo zathanzi monga kunenepa kwambiri, matenda amtima, cholesterol yambiri komanso mavuto am'magazi monga kutsegula m'mimba ndi matenda am'mimba.
9. Idyani zonunkhira zathanzi
Zonunkhira zachisanu monga turmeric, tsabola wakuda, sinamoni, ginger ndi fenugreek zili ndi ma antioxidants omwe angathandize kuti muchepetse kunenepa msanga. Mafuta onunkhirawa amathandizanso kuti kuzizira kuzizira kusokoneze chitetezo chamthupi. [4]
10. Vinyo akhoza kukhala opindulitsa
Vinyo akhoza kukhala chopangira chofunikira kwambiri nthawi yachisanu. Kuika vinyo mu zakudya zina monga msuzi ndi nyama kungathandize kukweza mbale. Kafukufuku amalankhula za zomwe zingachitike chifukwa cha vinyo wofiira akamamwa nthawi yachisanu. Vinyo ndiwothandiza pamoyo wamtima komanso magazi amayenda moyenera. [5] Komabe, pewani kupitirira muyeso.
11. M'malo mkaka wa kokonati
Amapereka mkaka wa kokonati munyengo popeza ndi wandiweyani komanso wamafuta ambiri wamafuta. Zitha kutenga nthawi yayitali kugaya ndikupangitsa mavuto am'mimba monga kuphulika kapena kutsegula m'mimba. M'malo mwake onjezerani mkaka wosalala kapena yogurt kuzakudya zanu popeza ndizabwino kusankha.
Malangizo Olimbitsa Thupi
12. Kuchita masewera olimbitsa thupi nthawi zonse
Kuchita masewera olimbitsa thupi kuyenera kukhala gawo la moyo wanu, ngakhale itakhala nyengo yanji. Kuchita masewera olimbitsa thupi kumatithandiza kukhala otentha komanso kumathandizira kagayidwe kake ndi kayendedwe ka magazi mthupi, motero zimapewa chimfine cha nyengo ndi matenda ena osachiritsika. Pitani ku makalasi a yoga, pitani kochita masewera olimbitsa thupi kapena musadandaule ndi kusinkhasinkha pang'ono. [6]
13. Yambani ndi zotenthetsa
M'nyengo yozizira, minofu imayamba kulimba chifukwa cha kuzizira komanso kusuntha kwa thupi. Chifukwa chake, musanayambe kuchita masewera olimbitsa thupi, ndibwino kuti muzichita kaye chidwi choyamba, makamaka zolimbitsa thupi kuti muchepetse ziwopsezo zakuphulika chifukwa chakuyenda mwadzidzidzi.
14. Yambani kupalasa njinga
Magalimoto ndiabwino komanso otakasuka ndipo angakulepheretseni kuzizira panja, koma kupalasa njinga kumakupangitsani kukhala otentha komanso okwanira ndipo kumakupangitsani kuti muzichita bwino kwambiri. Kumbukirani, musanapite kukakwera njinga m'nyengo yozizira, dzitchinjirizeni bwino povala magiya oteteza. [7]
15. Valani ulusi wopangira
Mukamatuluka thukuta nthawi yolimbitsa thupi, zovala zogwirira ntchito zopangidwa ndi thonje zimatha kuyamwa thukuta ndikukusiyirani wanyowa ndi kuzizira, zomwe zimakulitsa chiopsezo cha hypothermia. Pewani izi povala madiresi olimbitsira thupi opangidwa ndi ulusi wopanga momwe sungasungire chinyezi ndikutchingira kutentha kwa thupi lanu kuti lisagwe.
16. Valani zovala zakuda
Zotsatira zamitundu yosiyanasiyana pamalamulo otentha ndizotsutsana. Komabe, kafukufuku wambiri akuti mitundu yakuda imakonda kuyatsa kutentha pomwe mitundu yowala imawonetsa kutentha. Chifukwa chake, sankhani kuvala zovala zakuda zakuda kapena jekete mukamapita kokachita masewera olimbitsa thupi akunja chifukwa zingakuthandizeni kuti mukhale otentha komanso osangalatsa. Ndikofunika kusankha zovala ndi makona owala ngati mukugawana misewu ndi oyendetsa magalimoto kuti awonekere. [8]
17. Tetezani mphuno, makutu ndi zala zanu
Nthawi zonse kutentha kumatsika, thupi limayamba kusunga kutentha ndi mphamvu pochepetsa magazi mpaka kumapeto monga mphuno, makutu ndi zala. Izi nthawi zina zimatha kubweretsa chisanu m'malo omwe atchulidwa kale. Chifukwa chake, ndibwino kutseka mphuno ndi chigoba (monganso nyengo ya COVID-19), makutu ndi mpango ndi zala ndi nsapato musanapite kokachita masewera olimbitsa thupi.
Malangizo Enanso Othandiza
18. Nthawi zonse nyamulani chodzikonzera
Mliri wa COVID-19 ukupatsira anthu mamiliyoni ambiri padziko lonse lapansi. Malinga ndi malangizo a WHO, CDC ndi mabungwe ena ambiri azaumoyo, ukhondo wamanja ndi kuvala maski ndizofunikira ziwiri zofunika kuti kachilombo ka HIV kasafalikire. Nthawi zonse nyamulani chodzikonzera dzanja ndikuchigwiritsa ntchito pakanthawi, makamaka musanadye kapena kukhudza maso anu. [9]
19. Pezani dzuwa lokwanira
Dzuwa ndi gwero lalikulu la vitamini D lomwe limathandizira kuti mafupa akhale olimba komanso thanzi labwino. Imathandizanso pakukhazikitsa mahomoni otchedwa serotonin omwe amachititsa kuti munthu akhale wosangalala, wosangalala komanso moyo wabwino. Pezani kuwala kokwanira kwa dzuwa chifukwa kumakuthandizani kuti mukhale otentha komanso kuti mukhale ndi thanzi labwino.
20. Pewani kugona masana
Kugona kumathandiza kuchiritsa ndi kukonza maselo ndi minofu yovulala, kumachepetsa zovuta zamatenda amisala monga kupsinjika, ndikuchepetsa chiopsezo cha matenda osachiritsika. Kugona usiku ndikofunikira kwambiri paumoyo. Komabe, ulesi ndi kutentha kozizira kumatha kuyambitsa kugona tulo masana komwe kumatha kusokoneza kugona tulo usiku. Dzitchinjirizeni kuzinthu zoyambilira pochita zina ndi kugona mokwanira usiku.
21. Valani zovala zachisanu
Zovala zachisanu monga ma jekete, ma pullovers, mipango ndi zipewa zimathandiza kutentha kwambiri mthupi. Zovala zotere ndizopangidwa ndi ubweya ndipo zimakupatsani kumverera kotentha komanso kosangalatsa nthawi yachisanu. Ngati mukudwala ululu wophatikizana m'nyengo yachisanu, zovala zachisanu zitha kuthandiza kupewa zovuta zina.
22. Mafuta asanasambe
Kupaka mafuta mafuta asanasambe kumathandiza kusindikiza chinyezi pakhungu ndikuwonetsetsa kuti chinyezi sichitayika pakhungu posamba. Mutha kuchita izi pogwiritsa ntchito mafuta amthupi kapena mopepuka, kokonati kapena mafuta a mpiru musanasambe.
