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Kukhala ndi moyo wathanzi ndizovuta kwa onse. Ndi ntchito yanthawi zonse komanso maudindo abanja, zimakhala zovuta kuti anthu azingoyang'ana moyo wathanzi. Komanso, ndi upangiri wa akatswiri omwe amapezeka, kusankha njira yabwino kwambiri nthawi zambiri kumakhala kosokoneza.
Tikudziwa momwe zinthu zazing'ono nthawi zina zimathandizira kwambiri. Momwemonso, kutsatira malangizo ochepa osavuta komanso azaumoyo kungakuthandizeni kukhala moyo wathanzi komanso wopanda matenda.
Munkhaniyi tikambirana maupangiri 74 osavuta azaumoyo omwe amathandizidwa ndi umboni wasayansi.
Onani ndikuwatsata kuti akhale ndi thanzi labwino la inu ndi banja lanu.
Ubwino
1. Tengani Kuwala kwa Mmawa
Dzuwa m'mawa ndi gwero lalikulu la vitamini D. Vitamini uyu amalimbitsa thanzi la mafupa, amathandizira kagayidwe kake, amateteza matenda akhungu komanso amalumikizidwa ndi kutulutsa serotonin yathanzi labwino. [1]
2. Yendani opanda nsapato
Kuyenda wopanda nsapato ndi mankhwala achilengedwe amtundu uliwonse wamapazi. Zimathandizira kulimbitsa thupi, kuzindikira ndi kulimba. Kuyenda opanda nsapato kumalimbitsanso chiuno, mawondo ndi dera lanu lakumbuyo.
3. Konzani Tsiku Lanu
Kukonzekera tsiku lanu kumakuthandizani kuyang'ana pazinthu zofunika popanda kuwononga nthawi. Dongosolo loyenera tsikuli lithandizira kukonza zokolola zanu komanso kasamalidwe ka nthawi. Ikuwonjezera dongosolo m'moyo wanu ndikupatsani mphamvu.
4. Chitani Zolimbitsa Thupi M'mawa
Nthawi ya tsikuli imakhudza kwambiri zotsatira za masewera olimbitsa thupi. Mukamagwiritsa ntchito m'mawa, kuzungulira kwa circadian (wotchi yamoyo) kumathandizira kuwongolera zochitika zambiri zakuthupi poyerekeza ndi masewera olimbitsa thupi madzulo. Komanso, zolimbitsa thupi zomwe zimachitika m'malo osala m'mawa ndizothandiza kuchepetsa kunenepa. [ziwiri]
5. Dzichitireni Chifundo
Kudziyanjana komanso kudziyesa wekha kuli ndi zabwino zambiri zamaganizidwe ndi thanzi. Zimathandiza kuvomereza ndikumvetsetsa wekha munthawi yovuta komanso yovuta. Kafukufuku akuti kudziphatika limodzi ndi kulingalira kumamupangitsa munthu kuchita zinthu zomwe ndi zabwino ku thanzi lake monga kuthamanga ndi kudya wathanzi. [3]
6. Kuseka Mokweza
Kafukufuku wasonyeza kuti kuseka kumakhudza thanzi lamunthu komanso thanzi la munthu. Imakhala ngati immunoenhancer ndipo imachita bwino ndimankhwala opsinjika. Kuseka kumakhudza kwambiri maselo achilengedwe a cytotoxicity. [4]
7. Phunzirani Chinachake Chatsopano Tsiku Lililonse
Kuphunzira zinthu zatsopano tsiku lililonse kumathandizira kukonza moyo wabwino. Kutha kuphunzira kapena kukhala ndi maluso angapo kumathandizira pakukweza magwiridwe antchito, luso lamaganizidwe, magwiridwe antchito owonera ndi maluso ena. [5]
8. Khalani ndi Maganizo Abwino
Psychology yabwino ndiyo njira yolondola yakukhalira ndi moyo wathanzi komanso wachimwemwe. Kafukufuku akuwonetsa kuti malingaliro abwino amalumikizidwa ndi thanzi labwino m'njira zambiri. Ndikuganiza bwino, thanzi, thanzi komanso malingaliro amunthu zimalumikizidwa zomwe zimawathandiza kukhala ndi moyo wathanzi komanso wautali. [6]
9. Khazikitsani Zolinga Zing'onozing'ono
Kukhazikitsa zolinga ndikukonzekera zochita ndi njira yamoyo yolimbikitsira thanzi. Ndizofunikira pakukalamba bwino chifukwa zimachedwetsa kuyambika kwa matenda okhudzana ndi zaka monga matenda amisala, kuchepa kwazindikiritso kapena kulumala. Kukhazikitsa zolinga zazing'ono kumalimbikitsanso kukhala ndi thanzi labwino, makamaka kwa anthu azaka zopitilira 50. [7]
10. Perekani Thandizo Kwa Osowa
Kupereka thandizo kwa osowa ndi ntchito yayikulu yokoma mtima. Kaya ukhale chopereka chaching'ono kapena ntchito zachifundo kapena kugawa chakudya, chisangalalo kapena chisangalalo chomwe chimabwera ndimachitachita oterewa zimakhudza thanzi lathu. Kukoma mtima kumathandiza kuchepetsa kupsinjika komwe kumathandiza kuti munthu akhale wamtendere.
11. Sungani Ubwenzi Wabwino Pagulu
Kafukufuku wambiri akuwonetsa kuti ubale wabwino pagulu umalumikizidwa ndi chiopsezo chotsika chamatenda amisala, makamaka kukhumudwa. Thandizo lachitukuko limachepetsa chiopsezo chakufa, ndizotsika mtengo komanso limalimbikitsa thanzi la munthu. [8]
12. Patsani Nthawi Yocheza Ndi Achibale Anu Komanso Anzanu
Kafukufuku wambiri akuwonetsa kuti kucheza ndi banja lanu komanso anzanu ndikofunikira kuti munthu akhale wathanzi. Amachepetsa kupsinjika, amalimbikitsa malingaliro abwino, amasintha malingaliro ndikulimbikitsa magwiridwe antchito ena amthupi. Kukhala ndi nthawi yocheza ndi banja kulinso kwabwino kumacheza.
13. Yesetsani Kuyamikira
Kuyamikira ndi ntchito yoyamikira. M'maphunziro ambiri, kuyamikira kumalumikizidwa ndi lingaliro la kukhala ndi moyo wabwino wonse. Ndi njira yabwino kwambiri yothandizira amisala komanso njira zosavuta kuzisamalira. Kuyamika kumayambitsa malingaliro abwino, kumamanga ubale wolimba komanso kumakulitsa thanzi lathunthu.
14. Musagone Mkwiyo
Kugona usiku kumathandiza anthu kusinthitsa zidziwitso za tsiku lawo ndikuzisunga ngati kukumbukira. Nthawi zambiri amalangizidwa kuti tisamagone mokwiya, chifukwa tikatero, malingaliro athu amasunga zikumbukiro zoipa izi ndikuti zitivute kuti tiziiwala mtsogolo.
15. Pezani Pet
Chithandizo cha ziweto chimachepetsa kuchepa kwamavuto amisala monga kukhumudwa, kudzipatula, schizophrenia komanso kunyong'onyeka. Pakafukufuku, thanzi la eni ziweto adayesedwa ndipo zidapezeka kuti ali pachiwopsezo chochepa cha matenda amtima, matenda oopsa komanso kunenepa kwambiri chifukwa cha zochitika zathupi zomwe zimakhudza kuyenda kwa agalu kapena maphunziro. [9]
16. Chitani Maluwa
Kulima kumalumikiza zinthu zolimbitsa thupi ndikuwonetsetsa zachilengedwe ndi dzuwa. Kukhala nthawi yayitali mozungulira mitengo ndi zomera kumawonjezera mpweya wawo pomwe kuwala kwa dzuwa kumapereka vitamini D. Kafukufuku wina akuti kulima ndikuthirira mbewu kumawonjezera chisoni komanso kumachepetsa kukhumudwa komanso kuda nkhawa. [10]
17. Phunzirani Chida Chanu Choimbira
Kusewera zida zoimbira kumathandizira magwiridwe antchito komanso kumalumikiza kulumikizana kwamphamvu pakati pa luso lamagalimoto ndi njira zomverera. Maphunziro oterewa amakhala ndi thanzi labwino kwakanthawi, mwakuthupi komanso kwamaganizidwe. [khumi ndi chimodzi]
18. Tengani Tchuthi
Tchuthi chachifupi chimakhudza moyo wathu nthawi yayitali. Kuntchito kumaonedwa kuti ndi komwe kumayambitsa nkhawa komwe kumabweretsa mavuto ena azaumoyo. Umboni umawonetsa kuti maulendo ang'onoang'ono kamodzi kapena kawiri pamwezi amatha kuthandizira kuchira pakumenyedwa kosalekeza komanso kupsinjika, kumakulitsa malingaliro abwino ndikuthandizira kugona bwino. [12]
19. Muzipatula Nthawi Yanu
Ndizomveka kunena kuti kucheza ndi inu nokha ndi nthawi yomwe mumagwiritsa ntchito bwino. Kugwiritsa ntchito nthawi yokha kumathandiza kumasula malingaliro athu ndikuyang'ana pazinthu zofunika kwambiri. Zimatithandizanso kukhala opanga ndikupanga kudzidalira kwathu.
20. Siyani Kuda Nkhaŵa ndi Zinthu Zazing'ono
Kuda nkhawa ndi zinthu zazing'ono nthawi zambiri kumabweretsa nkhawa zomwe nthawi zina zimakhala zazikulu ndipo zimayambitsa kukhumudwa. Tikudziwa kupsinjika kambiri komanso mavuto m'moyo amatidetsa nkhawa. Komabe, mwa kusunthira chidwi chathu ndi mphamvu zathu kuzinthu zofunika komanso zofunika pamoyo, titha kuchepetsa nkhawa zathu zazing'ono zomwe sizilibe kanthu.
21. Chitani Zochita Zomwe Mumakonda
Kuchita masewera omwe timakonda, zosangalatsa kapena zochitika tili ndi maubwino angapo amisala. Amatithandiza kuthana ndi nkhawa zomwe timakumana nazo m'moyo wathu watsiku ndi tsiku. Kusangalala kumalimbikitsa kukhala ndi malingaliro abwino ndikulola munthu kutsitsimutsa malingaliro awo, omwe amakhudza mwachindunji thanzi lathupi. [13]
Zakudya
22. Yambitsani Tsiku Lanu Ndi Tiyi Wamchere
Zitsamba monga zobiriwira, ginger, peppermint, hibiscus ndi mandimu ndi zakumwa zotchuka zodzaza ndi ma antioxidants, polyphenols ndi michere yambiri. Amathandizira popewa matenda angapo opatsirana monga khansa, shuga ndi matenda amtima. [14]
23. Pewani Zakumwa Zosakaniza
Kafukufuku wina akuti zakumwa zotsekemera zimatha kuyambitsa kunenepa kwambiri, matenda ashuga komanso mavuto ena azaumoyo, makamaka kwa ana. Zakumwa zotsekemera monga zakumwa zozizilitsa kukhosi zimakhala ndi ma calories ambiri komanso shuga. Ngakhale zili bwino kutenthetsa madzi, kudya kwambiri kumatha kuwonjezera kulemera kwa thupi komanso chiopsezo cha matenda osachiritsika. [khumi ndi zisanu]
24. Phatikizani Mtedza Pazakudya Zanu
Mtedza monga maamondi, mtedza, mtedza ndi ma pistachios ndizodzaza ndi michere ya bioactive yomwe imathandizira kagayidwe kathu ndikuletsa matenda amtima. Amakhalanso gwero labwino kwambiri la amino acid ndi mapuloteni omwe amathandiza pantchito zosiyanasiyana za thupi. [16]
25. Idyani Zipatso Ndi Masamba
Malangizo a Zakudya akuti theka la mbale liyenera kudzazidwa ndi zipatso ndi ndiwo zamasamba. Ndi gwero lalikulu la mphamvu, micronutrients, phytochemicals ndi ma antioxidants. Kudya zipatso ndi ndiwo zamasamba kumalumikizidwa ndi chiopsezo chochepa cha matenda angapo monga matenda amtima ndi khansa. [17]
26. Tafuna Zakudya Bwino Usanameze
Kutafuna zakudya kangapo musanameze ndi njira yabwino yochepetsera kunenepa kwambiri. Kutafuna bwinobwino kumathandiza kuchepetsa chilakolako chofuna kudya komanso kumachepetsa kudya. Chifukwa chake, ikhoza kukhala njira yabwino yochepetsera kunenepa ndikukhala athanzi. [18]
27. Zogulitsa Nyama Sizoipa Pathanzi Lanu
Kusamba nkhuku ndi kathanzi, koma zopangira nyama (zochulukirapo) ndizofunikira mthupi. Zakudya zochokera kuzinyama monga nsomba, nkhuku kapena nyama yofiira ndizofunikira kwambiri pa vitamini B12, omega-3 fatty acids ndi mapuloteni, omwe amapezeka mochepera m'magulu a vegan.
28. Chepetsani Kudya kwanu Khofi
Khofi ndi chakumwa chomwe chimamwedwa kwambiri chifukwa cha maubwino angapo azaumoyo, kukoma kodabwitsa komanso kununkhira. Komabe, kumwa kwambiri kungasokoneze thanzi ndikupangitsa kugona, mantha ndi kusanza. Sizowonjezeranso panthawi yayitali. [19]
29. Idyani Nsomba Zamchere
Kugwiritsa ntchito nsomba zamafuta kawiri pamlungu (30-40 g) ndikulimbikitsidwa kwa anthu athanzi ndi akatswiri azachipatala. Omega-3 fatty acids mu nsomba zamafuta izi zimathandiza kuchepetsa chiwopsezo cha matenda amtima ndi matenda ena amadzimadzi. [makumi awiri]
30. Osaphonya Ma Probiotic
Maantibiotiki, monga yoghurt, ndi ofunikira kuti athanzi la m'mimba, kuchepetsa kutsekula m'mimba, kutsitsa serum cholesterol komanso kulimbitsa chitetezo chamthupi. Zimathandizanso kuthana ndi matenda oopsa. [makumi awiri ndi mphambu imodzi]
31. Dzichulukitseni (Ngakhale Mutamwa Mowa)
Kusunga thupi kukhala ndi hydrated kumathandiza kuti madzi azikhala ndi maelekitirodi m'thupi komanso kupewa matenda osafalikira okhudzana ndi zakudya monga matenda ashuga (Type 2), metabolic syndrome ndi kunenepa kwambiri. [22] Musaiwale kumwa madzi mutamwa mowa chifukwa mowa ndi diuretic yamphamvu yomwe imatulutsa madzi m'thupi.
32. Muzidya mwanzeru
Kudya mozama ndikofunikira monga kulimbitsa thupi. Zimathandizira kusintha momwe munthu amadyera komanso momwe amadyera. Mchitidwe wofunikirawu umaphatikizapo kusamalitsa chakudya chathu popanda kuweruza. Kudya mosamala sikutanthauza kuchepa thupi koma kuthandiza munthu kuti azisangalala ndi makomedwe ndi mphindi yakudya ndi kukhalapo kwawo kwathunthu kuti adye bwino. [2. 3]
33. Idyani Zakudya Zamtundu Wambiri Kuti Mukhale Okhutira Kwanthawi yayitali
Zakudya zopatsa mphamvu monga zipatso, ndiwo zamasamba, tirigu wathunthu ndi chimanga ndi zakudya zapamwamba kwambiri zomwe zimatenga nthawi yayitali kuti zidyeke ndi matumbo. Chifukwa chake, zimapangitsa kuti munthu akhale wokhutira nthawi yayitali komanso amalepheretsa kutuluka kwa shuga m'thupi.
34. Pewani Zakudya Zosapatsa Thanzi
Matenda ambiri monga sitiroko, kunenepa kwambiri, khansa ndi shuga zimayambitsidwa makamaka chifukwa cha zizolowezi zosakhala bwino. Kafukufuku akuwonetsa kuti ku America, zakudya zosala kudya, zopanda kanthu komanso zopangidwa kale zimapha anthu ambiri kuposa kusuta ndudu. Kudya moyenera komanso kuchita masewera olimbitsa thupi ndi njira zabwino kwambiri zokhalira opanda matenda. [24]
35. Pewani Zakudya Zam'madzi Zoyengedwa
Zakudya zamadzimadzi zoyengedwa (zopangidwa / zopangidwa mosavuta) ndizambewu zoyengedwa ndi shuga kuchokera komwe michere ndi fiber zidachotsedwa. Ndiwo chakudya chabwino cha carb koma zomwe amamwa siziyenera kukhala zochepa. Kugwiritsa ntchito kwambiri carbs woyengedwa kumalumikizidwa kwambiri ndi matenda oopsa, matenda ashuga amtundu 2 komanso matenda amtima. [25]
36. Mafuta Okhuta Ndi Abwino
Mosiyana ndi mafuta opitilira muyeso, mafuta odzaza ndi zakudya zokhutiritsa zomwe zimachepetsa zolakalaka, zimathandizira kagayidwe kake ndikuthandizira kuchepa thupi. Komabe, iyenera kugwiritsidwa ntchito pang'ono kuti ipewe chiopsezo cha kunenepa kwambiri komanso matenda amtima. [26] Mafuta okhuta amaphatikizapo magawo odulidwa a mwanawankhosa / ng'ombe, mkaka wamafuta ambiri ndi nkhuku yakuda.
37. Zitsamba ndi zonunkhira ndizofunikira kwambiri pazakudya
Zitsamba ndi zonunkhira monga ma clove, ginger, adyo, sinamoni, turmeric ndi cardamom ndizolemera mu phenolic mankhwala ndi antioxidants. Kumwa kwawo pafupipafupi pang'ono kumalumikizidwa ndi kuchepa kwa matenda monga khansa, matenda opuma komanso mavuto amtima. [27]
38. Pewani Trans Mafuta
Mafuta a Trans amapezeka mwachilengedwe mu nyama ndi mkaka. Pakampani, imapezeka polimbitsa mafuta amadzimadzi kukhala mafuta olimba pashelufu yayikulu. Kugwiritsa ntchito mafuta mopitilira muyeso kuyenera kuchepetsedwa chifukwa kumatha kuwonjezera chiopsezo cha khansa ya m'matumbo, ziwengo, kusokonezeka kwamanjenje ndi kunenepa kwambiri. [28]
39. Sankhani Kuphika Zakudya Zanu
Zakudya zophikidwa kunyumba ndizofunikira pakukhalitsa ndi thanzi lamatenda amthupi lomwe limaphatikizira kuchuluka kwa shuga, cholesterol chochepa komanso thanzi lamtima. [29] Kudziphika kumathandizanso kuti muzitha kuyang'anira zosakaniza zomwe zingasokoneze thanzi lanu.
40. Samalani Masaladi Osayenera
Masaladi opangidwa ndi kaloti, kale, tomato, mapeyala, nkhaka amaonedwa kuti ndi athanzi, makamaka ngati mukuyesera kuonda. Komabe, nthawi zina malo odyera amawonjezera tchizi, kuvala saladi ndi nyama zokazinga pamwamba pawo zomwe zimawonjezera kalori. Sankhani nyama yophika m'malo mokazinga ndikuwapempha kuti ayike tchizi kapena zovala za saladi pambali.
41. Phatikizaninso Mbewu Zathanzi Muzakudya Zanu
Mbeu zamagulu monga mbewu za dzungu, mbewu za chia ndi nthangala za fakisi ndizothandiza kwambiri pa michere, ma antioxidants, mchere ndi mavitamini. Amadziwika kuti amateteza matenda amtima, kusintha chimbudzi, kuchepetsa cholesterol komanso kusamalira matenda ashuga. [30]
Zaumoyo
42. Kuchita maliseche ndibwino
Kuchita maliseche ndibwino kwa moyo wathanzi wogonana. Zimathandiza kukhala ndi thanzi labwino, zimachepetsa kufalikira kwa matenda opatsirana pogonana, zimalimbikitsa kukondana komanso zimachepetsa kutenga pakati. [31] Maliseche amatulutsanso ma endorphin, mankhwala omwe amachepetsa ululu komanso amachepetsa kupsinjika.
43. Gonani Kumanzere Kwanu
Kafukufuku akuti kugona mbali yakumanzere ndikutukula mutu kumathandizira kuchepetsa Reflux ya m'mimba yomwe ndiyomwe imayambitsa kutentha kwa chifuwa, kuphulika komanso kukwiya kwa chitoliro cha chakudya chifukwa cha Reflux ya asidi m'mimba. [32]
44. Kusinkhasinkha Ndi Chithandizo Chabwino
Kupumula komwe kumabwera pambuyo pa kusinkhasinkha kumakhala ndi chithandizo chakuchiritsira komanso chothandizira. Ndi mtundu wa masewera olimbitsa thupi omwe amathandizira kulimbikitsa thanzi lam'mutu, amachepetsa ukalamba, amachepetsa mphumu komanso chiopsezo cha matenda ambiri. Phatikizani kusinkhasinkha mumakhalidwe anu kuti mukhale ndi zotsatira zabwino. [33]
45. Khalani Olimba Mtima Osati Ang'ono
Kukhala wathanzi sikutanthauza kuchepa kapena kuchepa thupi. Kutaya mafuta am'mimba ndichinthu chofunikira pakuchepetsa thupi chifukwa m'mimba yotupa imakhudzana ndi kunenepa kwambiri komanso matenda amadzimadzi. Chifukwa chake, muchepetse thupi koma musachepetse zakudya zofunikira podzipha ndi njala.
46. Osangotsuka msanga mutangodya
Mukatha kumwa zakumwa / zakumwa zoziziritsa kukhosi / zopsereza, wina ayenera kupewa kutsuka mano nthawi yomweyo. Zakudya izi zimachepetsa enamel ndikusakaniza kumatha kuwonongeka ndikuwapangitsa kukhala ofooka. Dikirani osachepera theka la ola kapena ola limodzi mutadya. [3. 4]
47. Kupsompsonana Kumalimbitsa Kagayidwe
Kupsompsonana sikungokhala chikondi chabe koma kumapindulitsanso thanzi. Kupsompsonana kumathandiza kuchepetsa kupsinjika, kutsitsa cholesterol, kumawonjezera kupanga ma neurotransmitters ndikulimbikitsa chitetezo chokwanira. Zimayambitsa mfundo zosangalatsa zaubongo ndikupangitsa munthu kukhala wosangalala.
48. Yesetsani Yoga
Yoga ili ndi maubwino ochiritsira. Kuchita yoga tsiku lililonse kumathandizira magwiridwe antchito amthupi. Zimathandizanso kuti ubongo ugwire bwino ntchito yomwe imachotsa mavuto amisala. Yoga iyenera kuyendetsedwa ngati chizolowezi chamoyo, osati kungolimbitsa thupi. [35]
49. Pewani Kudziwonetsera Kwa Buluu Kuwala Usiku
Foni yam'manja kapena zida zamagetsi zimatumiza kuwala kwa buluu komwe kumachepetsa kutulutsa kwa melatonin. Izi zimakhudza kugona ndi kuwuka komwe kumasokoneza tulo tathu.
50. Floss kamodzi patsiku
Kufufuzira mano ndikofunikira kwambiri pakuwongolera matenda amkamwa monga ma cavities, gingivitis kapena periodontitis. Ndi bwino ukhondo mchitidwe kukhalabe wathanzi m'kamwa ndi kuthandiza zimakhala minofu ya mano. [36]
51. Pitirizani Kukhala Pabwino
Zimakhala zovuta kukhala ndi thupi lokhala bwino ndikugwira ntchito patsogolo pamakompyuta kwakanthawi. Malo olakwika amthupi amatha kuyambitsa minofu, kupweteka kapena kupweteka kwa msana. Pangani njira kuti thupi lanu likhale pamalo oyenera kuti muchepetse kupsinjika kwa minofu, khosi ndi gawo lakumbuyo kwa thupi. [37]
52. Imwani Madzi Musanadye Chakudya Chilichonse Kuti muchepetse kunenepa
Kafukufuku akuwonetsa kuti kumwa mozungulira 500 ml ya madzi osachepera mphindi 30 chakudya chisanachitike. Madzi amaletsa njala yanu ndipo amathandizira kuwotcha mafuta mukadya musanadye. [38]
53. Gonani Mokwanira
Kugona ndichinthu chofunikira kwambiri paumoyo wanu komanso chitukuko. Zimathandizira kukhalabe ndi ubongo komanso magwiridwe antchito amthupi. Kusokonezeka tulo kumayambitsa mavuto okhudzana ndi metabolism, chitetezo cha mthupi, kusintha kwa majini, kusintha kwa mahomoni ndi zina zambiri. [39]
54. Pewani Ma Elevator Ndikukwera Masitepe
Kafukufuku amalankhula za kuyanjana pakati pa masitepe oyenda ndikuchepetsa chiopsezo cha sitiroko, matenda ashuga ndi khansa yamapapo. Masitepe oyenda amathandizira kuwotcha mafuta, kulimbikitsa minofu ya m'munsi, kulimbitsa thupi, kupewa kufooka kwa mafupa ndi matenda amisala. [40]
55. Kuchita Zinthu Zolimbitsa Moyo Kwambiri Kuli Kovulaza Thupi
Kuchita masewera olimbitsa thupi ndikofunikira pamalingaliro amoyo ndi thupi komanso kupewa matenda angapo, amisala komanso athupi. Komabe, kuledzera kumatha kusokoneza thupi. Pali malire pamachitidwe azakuthupi kutengera msinkhu wamunthu komanso thanzi lake. Kuchita masewera olimbitsa thupi kwambiri kumatha kuwononga mitsempha, kumachepetsa libido ndikung'amba minofu yathupi. [41]
56. Pumulani Mukamadwala
Mpumulo ndi lingaliro la sayansi yosamalira komanso zochitika zokhudzana ndi thanzi. Munthu akamadwala, kupumula kumathandizira kuyambiranso magwiridwe antchito amthupi ndikuthandizira kuchira msanga. Sizingasokonezedwe chifukwa zitha kukulitsa vuto lazachipatala. [42]
57. Tambasula Tambasula
Kutambasula musanachite masewera olimbitsa thupi musanachite kapena mutachita kapena pafupipafupi kumawonjezera kuyenda kwa minofu ndi mafupa ndikuchepetsa kulimba kwa minofu. Chifukwa chake, mukatsala pang'ono kuchita masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi, kutambasula kumathandiza kupewa kupindika kwa minofu ndikung'ambika chifukwa chakuyenda mwadzidzidzi kwa thupi. [43]
58. Sungani Chingwe Chanu M'chiuno
Kukhala ndi chiuno choyenera komanso kulemera kwa thupi ndikofunikira. Kuchulukitsa kunenepa kwam'mimba kumawonjezera chiopsezo cha matenda amtima. Kunenepa kwambiri ndi komwe kumayambitsa kuchuluka kwa chiuno komwe kumakhudzanso matenda angapo monga atherosclerotic (mafuta omwe amakhala m'mitsempha), matenda a prothrombotic ndi yotupa. [44]
59. Chitani Tebulo-Friendly Zochita ku Office
Kukhala nthawi yayitali kuofesi kumatha kukupangitsani kupweteka kwa msana, kupweteka kwa khosi komanso zovuta zina zakuthupi. Kukhala wathanzi kumatheka mulimonse momwe zingakhalire. Chitani zolimbitsa thupi zapa desiki monga zikoka zamanja, ng'ombe ikukweza, mpukutu wa khosi ndi mabwalo amanja pafupipafupi. Muthanso kuyenda kupita kuofesi kapena kupaka kutali ndi ofesi kuti mutha kuyenda masitepe owonjezera tsiku lililonse.
60. Chitani Ntchito Zanu Zanyumba
Kuchita ntchito zapakhomo ndi njira zabwino zophunzitsira ntchito. Zimagwira ntchito mofanana ndi masewera olimbitsa thupi. Ntchito zapakhomo zimaphatikizapo kuchapa zovala, kusesa, kukolopa pansi, kuyeretsa ziwiya ndi zina zambiri. Amathandizira kukhala ndi malo oyera komanso kuwotcha kuchuluka kwama calories. [Zinayi. Zisanu]
61. Siyani Kusuta
Kusuta ndiko chifukwa chofala kwambiri cha kufa msanga padziko lonse lapansi. Kusiya kusuta fodya kapena chikonga makamaka kumateteza chiopsezo cha matenda am'mapapu ndi amkamwa. Kuleka kusuta fodya pausinkhu uliwonse ndikopindulitsa. Ngakhale pamafunika kudzikaniza kwambiri, zotsatira zake ndi thanzi labwino komanso moyo wautali. [46]
62. Lankhulani ndi ena ngati mukuvutika maganizo kwanthawi yayitali
Anthu nthawi zambiri amasokonezeka ndi mawu oti 'chisoni' ndi 'kukhumudwa'. Otsatirawa ndi matenda amisala omwe angakhudze zomwe munthu amachita tsiku ndi tsiku. Kukhumudwa kumatha kusokonezanso magonedwe anu, kadyedwe ndi luso lamaganizidwe. Lankhulani ndi ena kapena pitani kwa asing'anga kuti akuthandizeni mwachangu.
63. Musamamwe Mowa Kapena Mumakonda Kumwa Mopitirira Muyeso
Kumwa pang'ono kapena osamwa konse kumatiteteza kumatenda angapo, makamaka omwe amakhudzana ndi mtima. Kuledzera kungayambitse chiwindi kapena chiwindi chauchidakwa. Komiti Yaupangiri Woyang'anira Zakudya imapereka zakumwa zosakwana chimodzi kapena ziwiri / tsiku kwa amayi ndi abambo motsatana. Komabe, malangizowo amasiyanasiyana padziko lonse lapansi, kutengera thanzi ndi msinkhu wa munthu. [47]
64. Kuchepetsa Belly Fat
Kafukufuku akuwonetsa kuti kuchepa kwamafuta am'mimba kumalumikizidwa ndi kuchepa kwa matenda amtima. [48] Zina mwaziwopsezo zamafuta am'mimba ndi insulin insensitivity (matenda ashuga), matenda oopsa komanso mphumu.
65. Osadziphera Ndi Njala Kuti Muchepetse Kunenepa
Nthawi zambiri anthu amakhala ndi njala kuti achepetse thupi, zomwe sizolondola. Njala imayika thupi munjala momwe imayambira kusungira mafuta amthupi. Kuchepetsa thupi kumachepanso, chifukwa chake mukamadya pambuyo pake, m'malo mozikonza, thupi limasunga zomwe zimawonjezera mafuta m'thupi lanu. Chifukwa chake, m'malo mongofa ndi njala, sankhani kudya zakudya zopatsa mphamvu ndi zakudya zazing'ono kangapo 4-5 patsiku.
66. Khalani Olimbikira
Kukhalabe achangu ndichinthu chofunikira kwambiri pakulimbikitsa thanzi komanso kupewa matenda. Ubwino wake umaposa kungokhala ndi thanzi labwino. Kafukufuku akuwonetsa kuti kuchita masewera olimbitsa thupi kumatha kuchepetsa mwayi wakupha ziwalo, matenda ashuga, khansa yam'matumbo, kukhumudwa komanso kuchepa kwa kagayidwe kachakudya ndikuwonetsa zabwino pamagonedwe ndi kuchuluka kwa mafupa. [49]
67. Valani Zingwe Zomangira
Zingwe zolimba zimalumikizidwa ndi kupsinjika kwa intraocular (kukakamiza kulowa mkati mwa diso). Mwa achikulire athanzi, imatha kukulitsa kupsinjika kwa intraocular pomwe muli odwala a glaucoma, zitha kukulitsa vutoli ndikupangitsa zovuta pakuwongolera. [makumi asanu]
68. Pewani Kuvala Zovala Zothina
Zovala zolimba zimayambitsa matenda angapo. Mwachitsanzo, mathalauza olimba amatha kuyambitsa vuto la chimbudzi ndi dzanzi m'dera la ntchafu pomwe zibangili zolimba kapena malaya amatha kupweteketsa m'chifuwa komanso kupuma movutikira.
69. Sungani Magulu Awiri A nsapato
Kawirikawiri amalangizidwa kuti azikhala ndi nsapato ziwiri kapena kuposerapo. Izi ndikuti mukhale ndi ukhondo wabwino, makamaka ngati muli ndi thukuta. Nthawi zina thukuta lomwe limasonkhanitsidwa mu nsapato silikhala ndi nthawi yokwanira yowuma yomwe imabweretsa matenda kapena nsapato zonunkhira. Kuti mupewe izi, pitirizani kusintha nsapato masiku ena kuti awiriwa azikhala ndi nthawi yokwanira youma.
70. Sambani Madzi Osamba
Kusamba kofunda kapena shawa lotentha kumalimbikitsa thupi. Imachepetsa dongosolo lamanjenje ndikupangitsa kuti magazi aziyenda bwino mthupi lonse. Kusamba m'madzi ofunda kumathandizanso kuchepetsa chimfine, kumachepetsa kupweteka kwa minofu ndikuchepetsa kuthamanga kwa magazi.
71. Pitani Kukasamba Kwa Aromatherapy Kapena Kutikita Thupi
Aromatherapy ndi kutikita thupi ndi njira zochiritsira kapena kupumula momwe mafuta ofunikira kapena zotsalira zazomera zimagwiritsidwa ntchito kukonza thanzi lamunthu komanso thanzi la munthu. Amathandizira kuthana ndi zowawa, kupsinjika, kupweteka komanso kukonza kugona. [51]
72. Musaphonye Kusankhidwa Kwa Dokotala Wanu
Kuyesedwa pafupipafupi kumatithandiza kudziwa zambiri zokhudza thanzi lathu. Zimathandiza kupewa chiopsezo cha matenda ambiri powazindikira msanga kuti titha kupita kuchipatala msanga. Chifukwa chake, amalangizidwa kuti musaphonye kusankhidwa kwa dokotala chifukwa zimathandizira kukulitsa moyo wanu ndikulimbikitsa thanzi.
73. Sangalalani ndi Ubwino Wa Mafuta Ofunika
Mafuta ofunikira ndiotetezeka komanso ogwira ntchito ndipo atha kugwiritsidwa ntchito m'njira zambiri. Amagwiritsidwa ntchito kwambiri pakusamalira kupsinjika ndi kupumula kwa thupi. Pali mafuta ofunikira omwe amapezeka monga mandimu, lavenda, peppermint, mtengo wa tiyi ndi rosemary. Mafuta awa amaphatikizidwanso muzinthu zingapo monga shampu ndi kutsuka mkamwa kuti apindule.
74. Sakani Kamodzi Pamlungu
Kusala kudya kamodzi pamlungu kumathandiza kuchepetsa kulemera, ngati kuchitidwa ndi malamulo. Kusala sikutanthauza kufa ndi njala, koma kugawa maola a tsikulo pazenera lodyera (pomwe mutha kudya zakudya zilizonse zathanzi) ndi zenera losala (kupewa kudya koma kumatha kumwa zakumwa). Izi zimalimbikitsa thanzi labwino komanso zimapangitsa chitetezo chamthupi kukhala champhamvu.
Pomaliza
Malangizo osavuta azaumoyo pamoyo atha kupanga kusiyana kwakukulu. Zizolowezi zazing'onozi zimatithandiza kukhala ndi moyo wathanzi komanso wautali. Komanso, musaiwale kuti tsiku labwino kuyamba moyo wathanzi ndi lero.
