Hypertrophic Cardiomyopathy: Zizindikiro, Zomwe Zimayambitsa, Chithandizo Chake ndi Kupewa Onani Zitsanzo Pazidziwitso Zachangu Lolani Zidziwitso Kwa Zidziwitso Zatsiku ndi TsikuMonga
-
Chaitra Navratri 2021: Tsiku, Muhurta, Miyambo ndi Kufunika Kwa Phwandoli -
- Hina Khan Amadzikongoletsa Ndi Shop Green Green Shadow Ndipo Glossy Nude Milomo Kuyang'ana Pazinthu Zosavuta Zambiri!
- Ugadi Ndi Baisakhi 2021: Sinthani Maonekedwe Anu Achikondwerero Ndi Masuti Achikhalidwe Olimbikitsidwa Ndi A Celeb
- Horoscope ya Tsiku ndi Tsiku: 13 Epulo 2021
Musaphonye
- BSNL Imachotsa Ndalama Zoyikitsira Kuchokera Kulumikizana Kwanthawi yayitali
- Kumbh mela obwerera akhoza kukulitsa mliri wa COVID-19: Sanjay Raut
- IPL 2021: BalleBaazi.com ikulandila nyengo ndi kampeni yatsopano 'Cricket Machao'
- Vira Sathidar Aka Narayan Kamble Kuchokera Khothi Lidutsa Chifukwa cha COVID-19
- Kabira Mobility Hermes 75 Kuthamanga Kwakukulu Kwamalonda Kutumiza Ma Scooter Amagetsi Kuyambitsidwa Ku India
- Mtengo wa Golide Ugwa Osakhala Wodandaula NBFCs, Mabanki Ayenera Kukhala Amaso
- CSBC Bihar Police Constable Final Result 2021 Adalengezedwa
- Malo Opambana 10 Oti Muyendere Ku Maharashtra Mu Epulo
Kodi muli ndi ntchito yamaloto yomwe imakufunsani kuti mugwire ntchito usiku? Simungachitire mwina koma kuvomera mwakunyengerera pazinthu zina. Ngakhale mutha kupeza udindo m'munda womwe mukufuna kugwira ntchito, sizitanthauza kuti mudzalandira malipiro omwe mukufuna.
Sizimatanthauzanso kuti mudzakhala ndi mwayi wogwira ntchito yomwe mukufuna. Kuyamba kugwira ntchito kuyambira 9 koloko m'mawa mpaka 6 koloko madzulo sichinthu chabwino chomwe aliyense ali nacho.
Ndipo, mwachiwonekere, kugwira ntchito usiku kumasintha thanzi lanu. Chifukwa kugwira ntchito kosinthana usiku kumatha kukhumudwitsa wotchi yamkati ya thupi lanu. Wotchi yanu yamkati imauza thupi lanu kuti likhalebe maso masana ndi kugona usiku.
Ngati mukugwira ntchito usiku, sayansi yawonetsa kuti kuonda ndikuchepetsa kumatha kukhala kovuta kwa inu kuposa ena. Chifukwa chiyani? Kafukufuku wa 2014 adapeza kuti kusintha kosintha usiku kumakhudza kagayidwe ka antchito, kuwapangitsa kuti azigwiritsa ntchito mphamvu zochepa kuposa momwe amayenera kuchitira tsiku limodzi.
Mukamagwira ntchito usiku, mumavutika kudziwa nthawi yoti mudye komanso zomwe mungadye.
Chifukwa chake, nayi chitsogozo chofulumira chokhudza nthawi yodyera anthu ogwira ntchito usiku.
1. Idyani Chakudya Chanu Choyamba
Idyani chakudya chanu chachikulu musanapite kuntchito. Ngati mukugwira ntchito masana masana, idyani chakudya chamadzulo masana. Ngati mukugwira ntchito yamadzulo, idyani chakudya chanu chama 6 koloko musanapite kuntchito. Idyani pang'ono ndikudya zokhwasula-khwasula panthawi yakusintha kwanu. Kudya chakudya chachikulu usiku kungayambitse kutentha pa chifuwa, mpweya, ndi kudzimbidwa. Zikhozanso kukupangitsani kugona komanso kukhala aulesi komanso kusamala kuti musadye kwambiri mukamagwira ntchito.
2. Pakani Zakudya Zanu Zabwino
Ndibwino kuti muzinyamula zokhwasula-khwasula. Chifukwa zimatha kukhala zovuta kupeza zokhwasula-khwasula nthawi yakusana masana ndi usiku. Ofesi yanu imangokhala ndi zokhwasula-khwasula zamchere kapena zonenepa kwambiri, komanso zakumwa za shuga zopatsa mphamvu kwambiri kwa ogwira ntchito. Mutha kudya zokhwasula-khwasula monga apulo ndi kachidutswa kakang'ono ka tchizi wopanda mafuta kapena mtedza wambiri wokhala ndi yogati wamafuta ochepa.
3. Pewani Zakudya Zamafuta
Mukamagwira ntchito usiku, pewani zakudya zamafuta, zokazinga komanso zokometsera. Zakudya monga nkhuku yokazinga, tsabola wokometsera zokometsera komanso burger zimatha kubweretsa kutentha pa chifuwa ndi kudzimbidwa. Kudya zakudya zamafuta zochulukirapo kumawonjezeranso chiopsezo chanu chodwala matenda amtima komanso matenda amtundu wa 2 Mafuta okhutira kwambiri pachakudya chanu amatha kutulutsa cholesterol m'mwazi, chomwe chitha kuonjezera matenda a mtima ndi sitiroko. Cholesterol chabwino (HDL) chimakhudza thupi.
4. Idyani Zakudya Zochepa
Kuti thupi lanu lizitha kuyenda usiku wonse, musangokonzekera kadzutsa, nkhomaliro, ndi chakudya chamadzulo. M'malo mwake, konzekerani kudya zakudya zazing'ono zingapo maola awiri kapena atatu usiku wonse. Izi sizingothandiza kuti njala isachoke, komanso kukupatsani mphamvu zomwe mungafune kuti mukhale ogalamuka ndikugwira ntchito yanu. Komanso, idyani chakudya musanapite kuntchito kwanu. Izi zidzakupatsani mphamvu kuti mugwire bwino ntchito yanu.
5. Tenthetsani Thupi Lanu Mokwanira
Ndikofunikira kuti thupi lanu likhale ndi madzi okwanira. Imwani madzi ambiri kuti muteteze kuchepa kwa madzi m'thupi, chifukwa zingakuthandizeni kukhala tcheru ndipo sizingakulepheretseni kutopa panthawi yanu. Sungani botolo lamadzi padesiki lanu ndikumwa mowa ngakhale musanamve ludzu. Kupatula madzi, imwani tiyi wazitsamba wopanda mchere, komanso timadziti ta masamba 100% ta sodium ndi zakumwa zina zopatsa thanzi zomwe mungamwe.
6. Pitani Kumanga Mapuloteni
Kuyambira nthawi yomwe mumadzuka m'mawa mpaka kusintha kwanu, pewani zakudya zomwe zili ndi chakudya chambiri momwe mungathere. Chifukwa maswiti ndi zotsekemera zadzaza ndi chakudya chomwe chimangokupangitsani kugona. Chifukwa chake, sankhani zakudya zomanga thupi zomanga thupi monga mazira, mkaka, ndi nkhuku zomwe zimakhutitsa m'mimba mwanu kwa nthawi yayitali komanso kuti muchepetse njala.
7. Penyani Kudya Kafeini
Kumwa tiyi, khofi ndi zakumwa zina za khofi kungakuthandizeni kukhala tcheru. Koma osadya zoposa 400 mg ya caffeine patsiku, ndiye kuchuluka kwa khofi wopezeka m'makapu ang'onoang'ono awiri kapena atatu a khofi wamba. Caffeine amatha kukhala m'dongosolo lanu mpaka maola asanu ndi atatu. Sinthani zakumwa zoledzeretsa, tiyi wazitsamba wopanda madzi kapena madzi pafupifupi maola anayi musanagone.
8. Muzikhala ndi Chakudya Chopepuka Musanagone
N'zovuta kugona ukakhala ndi njala kapena ukakhuta kwambiri. Ngati muli ndi njala pambuyo pa ntchito, idyani zakudya zopatsa thanzi pang'ono musanagone. Mutha kuyesa mbale yambewu yambewu yonse ndi mkaka kapena chidutswa cha tirigu wokwanira ndi kupanikizana. Ngati mwakhuta kwambiri nthawi yogona, yesetsani kudula chakudya mukamasuka usiku.
9. Zosankha Zakudya Zamadzulo Usiku
Sankhani mapuloteni owonda ngati nkhuku, tuna kapena nyemba ndi mbewu ndi ndiwo zamasamba zodzaza ndi fiber kuti mukhale ndi mphamvu zokuthandizani kuti muzikulipirani ndalama usiku wonse. Ganizirani kulongedza chakudya chanu ndikuchiwotcha mu microwave ndi firiji. Ikani sangweji ya Turkey pa mkate wa tirigu wathunthu, saladi wofiirira wa mpunga wopangidwa ndi chifuwa cha nkhuku kapena tofu ndi nyama zothira masamba kapena msuzi wokoma wa masamba ndi nyemba.
Malangizo Okuthandizani Kukhala Wathanzi Pomwe Mukugwira Ntchito Pamausiku
- Khalani ndi chizolowezi chanu chogona.
- Dzipangitseni kukhala achangu.
- Idyani zakudya zopatsa thanzi.
Gawani nkhaniyi!
Ngati mwakonda nkhaniyi, mugawane ndi okondedwa anu.
