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Tonsefe timadziwa kuti tulo timakhala tulo masana. Mudakhala ndi nkhomaliro yathunthu ndipo nyengo ikuwoneka ngati yabwino kwambiri chifukwa chogona msanga pabedi, makamaka tsopano popeza tonse tikugwira ntchito, mwayi womwe mungapume msanga masana ndiokwera.
Kumverera kwa tulo sikwabwinobwino ndipo kumayambitsidwa ndi kusamba kwachilengedwe kukhala tcheru kuyambira 1 mpaka 3 pm [1] . Kupatula nthawi yopumula pang'ono kumachepetsa kugona nthawi yomweyo komanso kukuthandizani kuti mukhale ogalamuka kwa maola angapo mutadzuka.
Munkhaniyi, tiwona njira zomwe kugona kungakhudzire thanzi lanu komanso zokolola zanu, ndikuganizira kwambiri za kunenepa.
Ubwino Wosinthanitsa
Kulala sikuti kumangothandiza kuti mukhale ndi tulo komanso kuti mukhale osamala komanso kumathandizanso kuti mukhale ndi magwiridwe antchito, kukumbukira kwakanthawi komanso kusinthasintha [ziwiri] . Nazi zina mwazabwino zathanzi:
- Zimathandizira kukulitsa kukumbukira
- Amachepetsa kuthamanga kwa magazi [3]
- Amatulutsa mitsempha
- Zimasintha luso
- Zimasintha momwe mumamvera
- Imalimbikitsa magwiridwe antchito bwino kuphatikiza nthawi yofulumira komanso kukumbukira bwino [4]
- Amachepetsa chiopsezo cha matenda amtima [5]
- Amachepetsa kutopa
- Amasunga thupi lanu momasuka [6]
Kodi Mphuno Imatha Kutalika Bwanji?
Ndikofunika kugona pang'ono kwa maola 1.5, womwe ndi kutalika kwa nthawi yogona mokwanira [7] . Maola 1.5 ogona amagwira ntchito motere pomwe mudzagona tulo tofa nato pafupifupi ola limodzi ndikutsatiridwa ndi kugona pang'ono kwa theka la ola [8] .
Ndibwino kuti mudzuke nthawi yomaliza yoti mugone chifukwa, mutagona pang'ono, mutha kudzuka muli otsitsimutsidwa komanso atcheru - potero muchotsa kumverera kwakutulo. Komabe, ngati mutagona kwa nthawi yayitali (kuposa maola awiri), muli ndi mwayi woti mungadzuke mukuchita ulesi komanso kugona [9] .
Ngati mukuganiza kuti mwakwanitsa kuchita izi, mutha kukhala ndi mphamvu pang'ono mphindi 10-15, zomwe zimatha kukhala tcheru, magwiridwe antchito komanso kusinthasintha kwakanthawi mukangodzuka [10] . Kukula kwa mphamvu sikungakupangitseni kugona chifukwa, mkati mwa mphindi 10-15 izi, thupi lanu siligona koma limatsitsimutsa malingaliro ndi thupi lanu. Kugona m'mawa mpaka pakati masana kumakuthandizani kuti mukhalenso ndi moyo wabwino mukamayerekeza ndi nthawi ina iliyonse ya tsikulo - kuwonetsa kuti masana ndi abwino kwambiri [khumi ndi chimodzi] .
Koma kungoti kugona pang'ono sikungakuthandizeni kudzuka mutatsitsimulidwa, ndiye kuti kugona pang'ono mukadya nkhomaliro sikungakupindulitseni thupi koma kungokupweteketsani.
Kodi Masana Nap amachititsa Kulemera Kunenepa
Monga tanenera kale, masana kugona kumatha kukhala kwamaganizidwe anu komanso thanzi lanu - mukamachita bwino. Komabe, kugona pang'ono mukangodya chakudya chambiri sikungakhale lingaliro labwino. Chifukwa chiyani? Tiyeni tiwone.
Choyamba, si nthawi yopuma yamasana yomwe imapangitsa kunenepa koma chizolowezi chotsikira pabedi lanu mukangodya nkhomaliro. Kugona kumawotcha mafuta ochepa kuposa kukhala pansi kapena kuyimirira koma izi sizitanthauza kuti mumapewa kugona - pomwe thupi lanu limafuna kugona maola 8 kuti ligwire bwino ntchito, kuchepa kwa nthawi yayitali kumatha kubweretsa kunenepa, makamaka mukaphatikizidwa chakudya cholemera [12] [13] .
Tonse tidakulira kumvera amayi athu akutiuza kuti tisamagone ndi m'mimba mwakhuta ndipo anali kunena zoona. Kugona pansi kumasokoneza njira yoperekera chakudya ndipo kumayambitsanso asidi. Mukagona pansi mukangodya chakudya chamasana ndikugona, simukupatsa thupi lanu nthawi yokwanira yoyambitsa chimbudzi ndikuyamba kuwotcha mafuta [14] .
Malinga ndi akatswiri azaumoyo, munthu ayenera kukhala ndi nthawi yochepera maola 1-2 pakati pa chakudya ndi nthawi yopumula kuti apewe kunenepa. Chifukwa, panthawiyi, thupi lanu limatha kugaya chakudya ndikuwotcha mafuta, osasungidwa mthupi lanu, ndikupangitsa kunenepa [khumi ndi zisanu] .
Pezani Zabwino Kwambiri Nthawi Yanu ya Nap
Kutsatira izi kudzakuthandizani kuti mupindule kwambiri ndi kugona kwanu, osasokoneza tulo tanu usiku [16] .
- Gonani pakati pa 2 pm ndi 3 pm - ndipamene mphamvu ya thupi lanu imakhala yochepa kwambiri.
- Onetsetsani kuti kugona kwanu sikupitilira mphindi 20-30.
- Sankhani malo omasuka ndikuthandizira kulimbikitsa kugona.
- Musamamwe tiyi kapena khofi musanagone.
Pamapeto Pomaliza…
Mukuwona ngati kugona pang'ono masana? Osamadziona kuti ndinu olakwa, chitani, zili bwino kwa inu. Kugona pakokha sikuyambitsa kunenepa koma njira ndi nthawi yochitira. Ngakhale kugona kwa maola awiri ndikwabwino ku thanzi lanu, kutseka, makamaka pambuyo pa nkhomaliro yolemera kwambiri kumatha kubweretsa kunenepa kwambiri.
Kuphatikiza apo, zimadaliranso ndi moyo wa munthuyo chifukwa kuyenda mwachangu pambuyo pa nkhomaliro ndikupeza nthawi yopuma sikungapangitse kuti mukhale wonenepa kwambiri popeza mafuta amatenthedwa poyenda.
