Ubwino 7 Wodzuka M'mawa Kwacha

Mayina Abwino Kwa Ana

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Kudzuka m'mawa kungakhale kovuta monga kuphunzitsa mwana tebulo lochulukitsa. Tonsefe timakondadi kudzuka m'mawa, koma ndi ochepa okha omwe timatha kuchita izi tsiku ndi tsiku. Kupatula chitonthozo chodabwitsa komanso chisangalalo chowonjezera chomwe bedi lanu limakupatsirani podzuka, zinthu zingapo monga kupsinjika, nkhawa, kukhumudwa, mankhwala ena ndi kupweteka kwakanthawi kumatha kukupangitsani kuti mutuluke pabedi ndikuyamba tsiku lanu .

Kafukufuku waposachedwa kwambiri apeza kulumikizana pakati pa zokolola ndi magonedwe ndipo pamapeto pake adazindikira kuti kutuluka koyambirira kumachita bwino kuposa ena onse. Zachidziwikire, kudzuka m'mawa kumawonjezera ola limodzi pazomwe mumachita tsiku ndi tsiku zomwe zikutanthauza zambiri m'dziko lotanganidwa ili. Nthawi yochuluka m'manja mwanu ingatanthauzenso zokolola zambiri. Kupatula apo, kutuluka koyambirira kumakhala ndi chizolowezi chogona msanga - 100% imapindulitsa pa thanzi lanu ^{[1] [ziwiri]} .

Kugona kumakonzanso minofu yanu yonse kuphatikiza malingaliro anu ndi khungu. Kusowa tulo kumawononga zokolola zanu, thanzi lanu komanso khungu lanu. Kuyika izi pambali, tiyeni tipitilire pazifukwa zomwe wina ayenera kuganizira zodzuka m'mawa.

Zopindulitsa zakuthupi zodzuka m'mawa

1. Zimathandiza kukhala ndi chakudya chopatsa thanzi

Chakudya cham'mawa ndi chimodzi mwazofunikira kwambiri patsikulo zomwe zimakulimbikitsani kuti muzitha kugwira ntchito tsiku lililonse. Mukadzuka molawirira, thupi lanu limazolowera kudya m'mawa. Kusadya chakudya cham'mawa kumabweretsa chizolowezi chodya moperewera ndipo kumawonjezera chizolowezi chanu chodya zakudya zopanda pake ^[3] .

2. Nthawi yochulukirapo yochita masewera olimbitsa thupi

Chimodzi mwazifukwa zodziwika kwambiri zoperekedwa ndi anthu kuti azipewa kuchita masewera olimbitsa thupi tsiku lililonse ndikuti adadzuka mochedwa. Kudzuka m'mawa kumakupatsani nthawi, yomwe ingagwiritsidwe ntchito pochita masewera olimbitsa thupi. Ngakhale ndizotheka kugwira ntchito pambuyo pa ntchito madzulo, kulimbitsa thupi m'mawa kumakupatsani mphamvu tsiku lonse.

3. Bwino khungu

Mofanana ndi chizolowezi chochita masewera olimbitsa thupi komanso kadzutsa, kudzuka m'mawa kungakuthandizeni kukonza khungu lanu. Momwe mungadabwe. Mwa kuphatikiza zizolowezi m'moyo wanu watsiku ndi tsiku, thanzi lanu la khungu limasinthidwa mwachilengedwe ndi hydration, oxygenation komanso kusintha kwa magazi. Kuphatikiza apo, omwe amadzuka msanga ali ndi mwayi wopatula nthawi yowonjezerapo mafuta, kutentha ndi kuyeretsa ^[4] .

Phindu lamaganizidwe akudzuka m'mawa

4. Zimalimbikitsa zokolola

Maola m'mawa ndi nthawi yopindulitsa kwambiri patsikulo. Kudzuka m'mawa kumakuthandizani kuti muziyang'ana kwambiri ntchito zofunika popanda zosokoneza. Kuphatikiza apo, ubongo wa munthu umakhala wabwino kwambiri m'mawa ndikuthandizira pakupanga zisankho zabwino. Momwemonso, kutuluka koyambirira ndi mapulani abwino malinga ndi kafukufuku ^[5] .

5. Zimalimbikitsa kulingalira bwino

Kudzuka m'mawa zothandizira kuti muchepetse kuchuluka kwanu. Popeza palibe zosokoneza (chifukwa dziko lonse likanakhala likugona), ubongo wanu umatha kuyang'ana bwino ndikupanga zinthu moyenera. Kafukufuku waposachedwa akuti kuwuka msanga kumachita bwino kwambiri pamaphunziro kuposa omwe amakonda kuwotcha mafuta pakati pausiku.

Zabwino pamtima zodzuka m'mawa

6. Zimathandiza kuti kugona mokwanira

Kusunga thupi lanu panjira yogona kumakupindulitsani ndikuwongolera kugona kwanu. Momwe thupi lanu limazolowera chizolowezi, kumakhala kosavuta kugona ndikudzuka m'mawa. Chizolowezicho ndichabwino pa wotchi yamkati yamthupi lanu ndikukhala ndi chizolowezi chodziwikiratu kumakuthandizani pakudzuka kuti mupumule bwino ^[6] .

7. Amalola nthawi yopuma

Omwe amakonda chete m'mawa amatha kusinkhasinkha podzuka m'mawa. Malingaliro amtendere amatha kupatsa mphamvu yakukwaniritsa zambiri. Kukhala chete ndi mtendere womwe munthu amakhala nawo nthawi yakudzuka tsiku silimangotonthoza m'malingaliro anu komanso thupi lanu ^[7] .

Pamapeto pake ...

Ngakhale zingaoneke zovuta, kudzuka m'mawa kwambiri kungakupindulitseni m'njira zambiri. Kuyambira pakuwongolera thanzi lanu lam'mutu, m'maganizo komanso mwakuthupi mpaka kukuthandizani kuti mudzimvere bwino, chizolowezi chodzuka m'mawa ndichabwino kwambiri. Yambani pang'onopang'ono, ndipo ikani wotchi yochenjera - iyi ikhale gawo lanu loyamba lokhala ndi chizolowezi chabwino.

Zithunzi za Sharan Jayanth

1. [1]Kumaran, V. S., Raghavendra, B. R., & Manjunath, N. K. (2012). Mphamvu yakukwera msanga pantchito yomwe ingafune chidwi ndi kukumbukira. Nyuzipepala yaku India ya physiology ndi pharmacology, 56 (4), 43-50.
2. [ziwiri]Agarwal, A. K., Kalra, R., Natu, M. V., Dadhich, A. P., & Deswal, R. S. (2002). Psychomotor magwiridwe antchito a odwala amisala omwe ali pansi pa chithandizo: Kuyesedwa ndi kuyesa pepala ndi pensulo. Psychopharmacology yaumunthu: Zachipatala komanso Zoyesera, 17 (2), 91-93.
3. [3]Kamath, M. V., & Wagwa, E. L. (1991). Kusintha kwakanthawi kwamayendedwe amitsempha yamagazi mu infarction yoyipa yam'mimba. Magazini yaku America yokhudzana ndi matenda a mtima, 68 (2), 155-160.
4. [4]Kecklund, G., Åkerstedt, T., & Lowden, A. (1997). Ntchito yakummawa: zotsatira zakudzuka msanga pakugona komanso kukhala tcheru. Kugona, 20 (3), 215-223.
5. [5]Pezani nkhaniyi pa intaneti Eliasson, A.H, Lettieri, C. J., & Eliasson, A. H. (2010). Kumayambiriro kugona, molawirira kuti adzuke! Zizolowezi zogona ndi magwiridwe antchito pamaphunziro mwa ophunzira aku koleji. Kugona ndi Kupuma, 14 (1), 71-75.
6. [6]Beebe, D. W., Rose, D., & Amin, R. (2008, Januware). Zotsatira zakuletsa kugona mokwanira pa kuphunzira kwa achinyamata ndi zochitika muubongo m'kalasi yoyeserera: Kafukufuku woyendetsa ndege. Kugona (Vol. 31, pp. A77-A78). ONE WESTBROOK CORPORATE CTR, STE 920, WESTCHESTER, IL 60154 USA: AMER ACAD SLEEP MEDICINE.
7. [7]Danner, F., & Phillips, B. (2008). Achinyamata amagona, nthawi zoyambira sukulu, komanso kuwonongeka kwa magalimoto achinyamata. Zolemba pa Clinical Sleep Medicine, 4 (06), 533-535.

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