Ngakhale kuti anthu ambiri amadziwa kuti kusuta n'koipa pa thanzi lanu komanso kudya zakudya zopanda thanzi sizothandiza paulendo, palinso zizoloŵezi zina zoipa zomwe zingasokoneze moyo wanu.
Zina mwa zizoloŵezizi zingakhale zovuta kuzizindikira, makamaka ngati ziri gawo lanu lachizolowezi. Simudzawona zotsatira zovulaza pomwepo. Koma m'kupita kwanthawi iwo adzalandira zovuta pa ubale wanu, thanzi lathu, ndi maganizo abwino. Onetsetsani ngati mukuchita chilichonse mwa izi moyenera.
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Kubwezeretsanso zochitika zovutaKuganizira za zovuta zomwe zinachitika kale-kaya zaka zisanu zapitazo kapena mphindi zisanu zapitazo-sikuli bwino kuti mukhale ndi maganizo abwino.
Phunziro la 2017 lomwe lafalitsidwa mu kafukufuku ndi kachitidwe ka mankhwala linapeza kuti kukumangirira (kuganizira mozama za vuto la munthu kusiyana ndi kupeza njira zothetsera mavuto) kumabweretsa zizindikiro zowonjezereka. Pamene anthu ambiri amaganizira za zovuta, nthawi zambiri ankakhumudwa kwambiri. Ochita kafukufuku anapeza kuti kuthamanga kwapang'onopang'ono kunathandiza kuchepetsa maganizo ovutika maganizo.
Dziwani kuti mumathera nthawi yochuluka bwanji mukuganizira zochitika zomwe zikukuvutitsani pamoyo wanu. M'malo mobwezeretsa zinthu zomwe simungasinthe, yesetsani kuika mphamvu zanu kuzinthu zothandiza-monga kukonza zam'tsogolo kapena kusangalala ndi mphindi.
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Kupemphera Kwa AnzanuMomwemonso, mungaganize kuti kuyitana bwenzi la kudandaula za tsiku lanu loipa kumathandiza kumasula zolakwika. Koma mmalo momasula malingaliro oipa, maphunziro amasonyeza kuti kutsegula kumakhala kosavuta kukulitsa maganizo anu olakwika.
Phunziro la 2011 lomwe linafalitsidwa mu Journal of Clinical Child ndi Adolescent Psychology linapeza kugwirizana pakati pa kugwedeza (khalidwe limene anzanu akuyang'ana pa zokambirana zoyipa) ndi kupsinjika maganizo. Ana omwe amakonda kuthetsa mavuto awo ndi anzako amapezeka kuti ali ndi vutoli.
Inde, kutsegula sikoipa kwa ana. Phunziro la 2008 lomwe linasindikizidwa mu Hormones ndi Behuvior linanena kuti kukambirana za mavuto ndi abwenzi kunachulukitsa mahomoni a mahomoni m'maganizo.
Kotero pamene inu mungaganize kuti kukambirana za mavuto anu ndi anzanu kumachepetsa nkhawa, kukonzanso mavuto anu kungakhale kukuchulukitsani maganizo anu ndi kukusungani mukumva chisoni.
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Kugwiritsa Ntchito KudzudzulaKaya mumadziona kuti ndinu wopusa nthawi zonse mukalakwitsa kapena mutatchula cholakwika chilichonse chimene mumachiwona mutagona galasi, kudzimvera chisoni kungakhale moyo wanu wonse.
Kudzikweza nokha ndikumakhala koipa chifukwa cha thanzi lanu. Phunziro la 2014 lomwe linasindikizidwa mu umunthu ndi kusiyana kulikonse linapeza kuti kudzikweza koopsa kumawonjezera zizindikiro zowawa.
Kudzimvera chisoni, kumbali ina, yakhala ikugwirizana ndi umoyo wochuluka waumaganizo ndi kupirira.
Kusintha momwe mukuganiza kuti kungakuthandizeni kuti mukhale bwino. Ndi chizoloŵezi chovuta kuswa, koma mwa kuyesetsa mwakhama, mukhoza kuphunzira kukhala ndikulankhulana mokoma mtima.
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Kupanda mosamala mopyolera mu Social MediaKaya muli kupyolera pa Facebook kapena mumakonda kusewera pa Pinterest, kuthera nthawi pazomwe mumaonera pa Intaneti kungakhale kovuta kwa thanzi lanu.
Zodabwitsa, kafukufuku apeza kuti mafilimu amtundu wa anthu amachititsa kuti azidzipatula. Nthawi yambiri yomwe anthu amagwiritsa ntchito pa malo ochezera azinthu, anthu omwe amadzipatula amadziona okha. Ndipo kusungulumana kwanu kuli koipa kwa moyo wanu wamaganizo ndi thupi.
Kaya ndi chithunzi cha tchuthi kapena chithunzi cha galimoto yatsopano, kuyang'ana pazomwe anthu ena akuwonetsera zokhudzana ndi chitukuko, kungakuchititseni kuti mukhale ndi moyo wosagwirizana ndi miyoyo ya mnzanuyo. Ndipo kafufuzidwe kamene kakusonyeza abwenzi anu pazolankhulidwe zowonjezera akhoza kuonjezera chiopsezo chanu cha kupsinjika maganizo.
Kuwonjezera apo, maphunziro akuwonetsa anthu ambiri amaganiza kuti chitukuko chatsopano chidzawathandiza kuti azikhala bwino-kotero kuti abwererenso kuwonjezera. Koma, zenizeni, ochita kafukufuku apeza nthawi yogwiritsa ntchito mafilimu amachepetsa anthu.
M'malo mokhala ndi maola ochulukirapo pogwiritsa ntchito mafilimu, mumakhala bwino ndikugwiritsa ntchito nthawi yanu ndi mphamvu zanu kuti mukhale nawo pamtima. Muzidya chakudya chamasana ndi mnzanu, kuitana winawake pa foni, kapena kukonza chakudya ndi banja lanu. Zochitika zenizeni zokhudzana ndi chikhalidwe cha anthu zimatha kusintha bwino moyo wanu.
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Kukhalira KumapetoMungaganize kukankhira pa nthawi yopuma kwa mphindi 30 kukuthandizani kukwaniritsa ntchito zingapo musanagone. Ndipo mwinamwake mukuganiza kuti mudzapumulabe chifukwa mudzagona mawa mawa.
Koma kafukufuku amasonyeza kuti pamene mugona mukhoza kukhala wofunikira monga momwe mumagonera. Kukhala maso mochedwa ndi kugona mmawa mtsogolo kungakuonjezere mwayi kuti muzisankha zosayenera zaumoyo tsiku lonse.
Kuphunzira kwa 2016 komwe kunafalitsidwa ku American Academy of Sleep Medicine kunapeza kuti nthawi yogona yochedwa ikugwirizanitsa ndi zakudya zopitirira mofulumira komanso zakudya zochepa zomwe zimadya, makamaka pakati pa amuna. Kuwonjezera pamenepo, anthu amene anagona pakapita nthawi ndi kugona m'tsogolomu sakanatha kuchita masewera olimbitsa thupi.
Kugona pa ola limodzi ndi kuwuka molawirira kungakhale kovuta kuti muzolowere poyamba ngati muli usiku wakudziwa. Koma m'kupita kwa nthawi, mudzasintha ndondomeko yanu yatsopano ndipo zingakuthandizeni kupanga zosankha zabwino pa tsiku lonse.
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Kugwiritsa Ntchito NdalamaNgakhale kugula mwakuya ku golosala kapena usiku kugula kumsika kungakupangitseni kukhala bwino kwa kanthawi, kuyesa bajeti yanu ikhoza kukhala ndi zotsatira zovulaza pa nthawi yayitali. Ndipo zotsatira zingapitirire kupyola mu akaunti yanu ya banki.
Phunziro la 2013 lomwe linafalitsidwa mu Clinical Psychology Review linapeza mgwirizano pakati pa matenda a maganizo ndi mavuto azachuma. Ochita kafukufuku anatsimikiza kuti kukhala ndi matenda a maganizo kumakhala katatu kuposa anthu omwe ali ndi ngongole.
Panali ngakhale mgwirizano wapamwamba pakati pa kudzipha ndi ngongole. Anthu omwe amadzipha ndizokwanira kuti akhale ndi ngongole nthawi eyiti.
Zoonadi, phunziro lachigwirizano silinatsimikizidwe kuti limakhalapo. Kodi ngongole imathandizira matenda a maganizo? Kapena kodi matenda a m'maganizo amapangitsa kuti ngongole ikhale yovuta? Palibe amene akudziwa motsimikiza. Koma chotsimikizika ndi chakuti ngongole ikhoza kutsogolera kupsyinjika yaikulu. Ndipo nkhawa zambiri zingakhale zovuta pa thanzi lanu.
Choncho tengani ndalama zanu pakupanga bajeti. Kupeza ndalama zanu mwachindunji-ndi kugwiritsa ntchito malire anu-kungakhudze moyo wanu wonse kukhutira.
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Kuwonera kanemaNgakhale anthu ambiri akudziwa kuti kukhala mbatata ndi zoipa kwa thupi lanu, kufufuza kumasonyeza kuti kuonera TV kwambiri ndi kolakwika kwa ubongo wanu.
Phunziro la 2016 lomwe lafalitsidwa mu JAMA Psychiatry linapeza kuti kuyang'ana pa TV pafupipafupi ndi kuchitapo kanthu mwakuthupi pamene anali wamkulu kunayanjanitsidwa ndi ntchito yoipitsitsa ya midlife ndi kuyendetsa mofulumira pakati pa midlife.
Ofufuza apeza kuti anthu omwe anali ndi ma TV osachepera maola atatu pa tsiku kwa zaka makumi awiri ndi zisanu ndi zisanu (25) pa tsiku amayesa zovuta zoganizira mozama poyerekeza ndi anthu amene amawona TV zosachepera.
Kusinthanitsa nthawi ya TV yochita masewera olimbitsa thupi kungakhale kofunikira pa thanzi la ubongo. Choncho m'malo momangika pabedi pambuyo pa tsiku lovuta ku ofesi, pitani kukayenda kapena kuyenda masewera olimbitsa thupi. Zidzakhala zabwino kwa thupi lanu komanso ubongo wanu.
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Kudya ZakudyaKaya mumatuluka pakhomo musadye chakudya cham'mawa kapena mutadya chakudya chamasana ndikuyembekeza kuti mukudula nsonga yanu, kudya chakudya kungakhale kovulaza kuposa momwe mungaganizire.
Kafukufuku wa 2007 wofalitsidwa mu Metabolism adapeza kuti kudumpha kudya sikunatanthauze makilogalamu ochepa. Anthu ambiri amadya kwambiri chakudya chotsatira kuti adye chakudya chawo.
Kusasowa chakudya kunayambitsa kusintha kowononga kowopsa. Atadya chakudya, anthu adakhala ndi masewera olimbitsa thupi kwambiri komanso nthawi yambiri imayambitsa matenda a shuga.
Pezani nthawi yodyera ndikudalira zakudya zabwino. Kudya nthawi ndi nthawi kungakuthandizeni kukhalabe olimbikitsidwa ndi tsiku lonse, komanso kukuthandizani kukhala ndi thupi lolemera.
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Kudya Pamene Simukuda NjalaPali zifukwa zambiri zomwe mungakwaniritsireko chotupitsa kapena muzidzipereka nokha gawo lachiwiri pamene mulibe njala. Kudya mtima, kudya usiku, kapena kudyetsa pazochitika zamasewera ndi zifukwa zingapo zomwe mungadye koposa momwe mukufunira.
Kugwiritsa ntchito makilogalamu owonjezereka kungakuchititseni kuti muchepetse kwambiri. Ndipo kulemera kwakukulu kumawonjezera ngozi ya matenda osiyanasiyana monga:
- Mtundu wa shuga 2
- Kuthamanga kwa magazi
- Matenda a mtima ndi zikwapu
- Osteoarthritis
- Kugonana ndi mpweya
- Mitundu ina ya khansa
- Matenda a impso
Kuti mukhale ndi thanzi labwino, nkofunika kugwiritsa ntchito chakudya kuti mukhale thupi lanu, m'malo mogwiritsa ntchito ngati mtundu wa zosangalatsa kapena kuchepetsa nkhawa. Samalani nthawi zomwe kudya sikuchokera ku njala.
Yesetsani kuyenda, kuchita zosangalatsa, kapena kusinkhasinkha ngati njira yothetsera malingaliro osautsa kapena njira yothetsera thupi lanu. Kuchepetsa kudya kwa caloriki kungakuthandizeni kukhala ndi moyo wautali, wathanzi.
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Kukhazikika KwambiriNgati mumagwira ntchito muofesi, muli ndi mwayi wokhala ndi nthawi yambiri mutakhala. Ndipo kukhala kwa nthawi yaitali kungakhale kovuta pa thanzi lanu.
Zizoloŵezi zosagwirizana ndizinthu zakhala zikugwirizanitsidwa ndi chiopsezo chowonjezeka cha nkhani za thanzi la thupi monga kunenepa kwambiri, mtundu wa shuga 2 , ndi matenda a mtima .
Kugwiritsira ntchito nthawi yochuluka mu mpando wa ofesi kungakhalenso koipa kwa thanzi lanu. Kafukufuku amasonyeza anthu omwe amakhala mochuluka kwambiri ali pa chiopsezo chachikulu cha kuvutika maganizo.
Kupeza ola limodzi la ntchito yaikulu tsiku lililonse kungathandize kuthana ndi zotsatira za kukhala motalika. Yesani kusuntha kwa mphindi zingapo theka la ora kuti thupi lanu ndi maganizo anu zikhale bwino.
> Zosowa
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> Connolly SL, Lloyd LB. Kuwongolera kumagwirizana ndi kupsinjika kwa moyo kuti liwonetsere zizindikiro zosautsa: Kuphunzira zochitika zapakati pa nyengo. Kafukufuku ndi Njira Zochiritsira . 2017; 97: 86-95.
> Frost RL, DJ Rickwood. Kuwongolera mwatsatanetsatane za zotsatira za umoyo zomwe zimagwirizanitsidwa ndi ntchito ya Facebook. Makompyuta Makhalidwe Aumunthu . 2017; 76: 576-600.
> Lazarevich I, Camacho MEI, MDC Velázquez-Alva, Zepeda MZ. Ubale pakati pa kunenepa kwambiri, kupsinjika maganizo, ndi kudya kudya kwa achinyamata. Chakudya . 2016; 107: 639-644.
> Richardson T, Elliott P, Roberts R. Chiyanjano pakati pa ngongole yodalirika yeniyeni ndi thanzi labwino ndi zakuthupi: Kuwongolera mwatsatanetsatane ndi kufotokoza meta. Kufufuza kwachipatala . 2013; 33 (8): 1148-1162.