Malangizo 11 Opeŵa Kuyikidwa Pamene Mukuyenda

Anthu ambiri amapereka chidwi kwambiri pa njira zothandizira kutsekula m'mimba , chifukwa palibe amene akufuna kudwala kwambiri ali kutali ndi kwawo. Chimene chimanyalanyazidwa kawirikawiri ndichabechabechabe, komanso chosasangalatsa, chikhalidwe chokhazikika poyenda. Pano tiyang'anitsitsa zomwe mungachite kuti matumbo anu asunthire pamene mukuchoka kuwona mbali zatsopano za dziko lapansi.

Kutsekedwa kumatanthauzidwa kukhala ndi zochepera zosachepera katatu masabata mu sabata. Koma kudzimbidwa kungathenso kutchulidwa ngati kukhala ndi malo ochepa, ovuta, komanso ovuta kudutsa, kuphatikizapo kufunika kovuta pakati pa gulu la matumbo. Ngati simugwirizana ndi kudzimbidwa nthawi zonse, mungapeze kuti pamene mukuyenda mukukumana ndi zovuta zovuta kuti mupitirire malo ogwira ntchito, komanso kukhala ndi malingaliro osasangalatsa a kuthawa kosatha .

Chifukwa Choyenda Kungayambitse Kutaya

Pali zinthu zosiyanasiyana zomwe zingasinthe kufulumira kwa kayendedwe kake kakang'ono , ndikupangitsani kuti mukhale olimbitsa thupi. Izi zikuphatikizapo:

• Sinthani pa chizoloŵezi chanu chachizolowezi
• Sinthani pa chizoloŵezi chanu chachizolowezi
• Kusintha mu kukula ndi nthawi ya chakudya chanu
• Kusintha kwa ola lanu la mkati
• Kupanda madzi
• Kusintha kwa zakudya zomwe mumadya
• Nthawi yochulukirapo yakhala pansi
• Mmene thupi lanu limagwirira ntchito likukhudzidwa ndi zovuta zokhudzana ndi ulendo
• Kulephera kuchitapo kanthu polimbikitsidwa ndi kayendetsedwe ka ubweya chifukwa cha kusowa kwapakhomo
• Jet lag -kusintha kumakhudzana ndi zomwe zimasintha pa kusintha nthawi

Tsopano tiyeni tiwone zinthu zina zomwe mungachite kuti zinthu zisunthire bwino mkati mwanu pamene mukuyenda paulendo wanu.

1 -

Imwani Madzi Ambiri

Chimodzi mwa zothandizira kwambiri kudzimbidwa ndi mkhalidwe wosamba thupi . Tikapanda kupereka matupi athu okwanira, matupi athu amapezera madzi kuchokera kumatenda omwe ali m'mimba mwathu. Izi zingapangitse kuti zikhale zovuta, zovuta kupititsa zidole. Ndipo chifukwa chachinthu chachilendo, kukhalapo kwa zidole zovuta kumawoneka kuti matumbo athu sangafune kuti tiyambe kuyenda. Choncho ndikofunika kwambiri kuti muyesetse kumwa zakumwa zambiri panthawi yoyendayenda.

Yesani kupewa zakumwa zomwe zili ndi mowa komanso zomwe zili ndi caffeine, monga khofi, tiyi, ndi makola, chifukwa zonsezi zingakhale zowonongeka. Mkaka uli ndi mbiri yodzikweza. Zosankha zanu zabwino ndi madzi omveka, timadziti ta zipatso, ndi msuzi omveka bwino. Mukatuluka kunja kwa dziko muyenera kumamwa madzi otsekemera kuti muteteze kutsekula m'mimba.

Pamene mukuuluka, nkofunika kukumbukira kuti malamulo a TSA sakuloleza kuti mubweretse zakumwa kudzera mu chitetezo cha ndege. Komabe, mukakhala mutetezeka, mungathe kugula botolo lalikulu la madzi lomwe lingakuthandizeni kuti muzisungunuka nthawi zonse muthawuluka.

2 -

Tamverani Thupi Lanu

Ngati thupi lanu likukuwonetsani kuti liri lokonzekera mwendo wamatumbo, yesetsani kupita kuchimbudzi mwamsanga. Kunyalanyaza malingalirowo kungathandize kuti chitukuko chikhale chonchi ngati malo ogona adzangowonjezera pamene akukhala mu rectum yanu. Chovuta kwambiri chophimba, ndizovuta kwambiri kudutsa.

Anthu ena amavutika ndi lingaliro la kugwiritsira ntchito bafa yapamwamba kuti azitha kuyenda . Komabe, pamene mukuyenda, mwina simungakhale ndi chiyembekezo chodikira mpaka mutakhala mu chipinda chapadera. Kuti mudziwe bwino kugwiritsa ntchito malo osungirako anthu, mungafune kumvetsera nyimbo kudzera mumakutu kapena kuwerenga magazini kuti muthe kupumula.

Yesani kusokoneza. Mukapeza kuti kukhala pa chimbudzi sichimatulutsa mphindi zisanu kapena khumi, ndibwino kuti muimirire ndikuyembekezera nthawi yotsatira pamene mukuyembekeza kuti thupi lanu lidzakupatsani zizindikiro zowonetsera kuti mutuluke.

3 -

Yesani Kukhalabe Pulogalamu

Ngakhale palibe umboni wotsimikiza kuti thupi lanu liri ndi biorhythms yosiyana, ife tikuwoneka kuti tili ndi mawonekedwe apakati omwe amachititsa zinthu ngati pamene tili ndi njala, ogona, ndipo tikuyenera kusuntha matumbo athu. Kuika thupi lanu pafupi ndi ndondomeko momwe zilili mukakhala kunyumba kungathandize matumbo anu kusuntha.

Poyesetsa koposa, yesetsani kusunga ndondomeko yanu yodyera komanso nthawi yogona pamene zinthu ziwirizi zidzakuthandizani kuti mukhale ndi nthawi yokwanira yogaya chakudya.

Mukawona pulogalamu yowonongeka pamagulu anu a ubweya mukakhala panyumba, yesetsani kulemekeza nthawi yomwe mukuyenda. Nthawi zonse, yesetsani kuonetsetsa kuti pali nthawi yoti mukasangalale mukayendera bwinja nthawi yabwino.

4 -

Tengani Nthawi Yodyera

Chimodzi mwa zinthu zomwe ambirife timachita mosiyana pamene tikuyenda ndikudya chakudya pothamanga. Vuto ndi izi ndikuti machitidwe athu osakondweretsa sangayambe kulembetsa chakudya chokwanira ngati chakudya. Zakudya zazikulu zingayambitse mitsempha ya m'mimba, motero kumayambitsa kayendetsedwe kake kanthawi. Choncho, ngati n'kotheka, khalani pansi, pang'onopang'ono, ndipo muzisangalala ndi chakudya chonse.

5 -

Kudya Chakudya Chakudya Chakumwa

Kwa anthu ambiri, kutuluka kwa ubweya kumakhala kovuta m'mawa. Mukhoza kulimbikitsanso izi mwa kudya chakudya chamadzulo chachikulu, ndipo makamaka kudya zakudya zomwe zili ndi mafuta abwino. Zakudya zazikulu komanso zakudya zamtundu wa mafuta zimatha kuchotsa mahomoni ena m'thupi mwathu omwe angayambitse zowawa. Zomwe zimachitika pamtambo wokhutiritsa kumayambiriro kwa tsiku zingakuthandizeni kukonda ulendo wanu.

6 -

Imwani Chinachake Chofunda

Njira inanso yolimbikitsira matumbo anu kutaya kumayambiriro kwa tsiku lanu ndiko kumwa madzi ofunda m'mawa. Chakumwa chotenthachi chingakhale khofi, tiyi kapena supu.

Ngati iwe ndikumwa khofi, khalani ndi chikho cha m'mawa cha m'mawa. Pali mitundu yosiyanasiyana ya khofi, zonse za khofi ndi za decaffeinated, zomwe zingathandize kulimbitsa thupi. Komabe, mungafune kupewa kumwa khofi ya khofi m'kati mwa tsiku lonse, chifukwa cha caffeine ikhoza kutaya madzi, zomwe zingachititse madzi ochulukirapo kuchoka muchitetezo chanu ndikupangitsani kuti mutenge.

7 -

Pezani Zizindikiro Zanu

Matenda a zakudya ndi ofunika kwambiri kuti matumbo anu asunthe mosalekeza. Kudya zakudya zapamwamba kwambiri paulendo kungakhale kovuta, koma ndi khama ndi chidwi mungapeze zomwe mukusowa. Mafakitale abwino amaphatikizapo zipatso, ndiwo zamasamba ndi mbewu zonse za tirigu ndi mkate.

Nthawi zonse, zingakhale zothandiza pakunyamulira zakudya zoterozo. Zipatso, mapuloteni apamwamba kwambiri, njira zosakanikirana, tirigu ndi granolas onse amayenda bwino.

Mukatuluka kunja kwa dzikoli, muyenera kusamala kuti mudye masamba, zipatso, ndi saladi zakuda kuti mupewe matenda opatsirana omwe angapangitse kutsekula m'mimba. Ndibwino kuti mudye zipatso ndi ndiwo zamasamba zomwe zophikidwa. Zipatso zomwe ziri ndi zikopa zazikulu, zomwe mwadzichepetsera nokha, ndizo njira yabwino.

8 -

Tengani Kudutsa pa Zakudya Zakumphwa

Anthu amakonda kudya zakudya zopanda thanzi poyenda pa zifukwa ziwiri: Choyamba ndi kusankha kwa thanzi, zakudya zonse ndi zochepa. Chachiwiri ndikuti timalowa mu "malingaliro" omwe timaganizira kuti ndibwino kuti "tidzipange" tokha.

Vuto ndi zakudya zopanda thanzi ndizoti nthawi zambiri zimakhala zochepa kwambiri, zomwe zingapangitse vuto la kudzimbidwa poyenda. Yesetsani kupeŵa chakudya chofulumira, nyama zophika, zipsu ndi zinthu zophika. M'malo mwake funani saladi, zosankha zanu zonse monga oatmeal, ndi nyama zowonda. Yogurt ndi yabwino makamaka ngati ili ndi maantibiobio omwe ambiri amaganiza kuti ndi abwino kuti mugwire ntchito.

9 -

Sungani Thupi Lanu

Kuyenda nthawi zambiri kumafuna nthawi yambiri kukhala, kaya kukhala mu galimoto, pa sitima, m'ma ndege, kapena pa ndege. Kusuntha thupi lanu kungathandize dongosolo lanu lakumagazi kuti liziyenda bwino. Pamene mukudikirira ndege yanu, mukhoza kuyenda pamsewu wa ndege. Ngati mukuyendetsa galimoto, yesetsani kukonzekera kuima pamsewu, kuti muthe kutambasula thupi lanu ndikuyenda pang'ono. Pamene muli kutali, gwiritsani ntchito masitepe ndi ma gym kuti mugwire ntchito yanu.

10 -

Khala womasuka

Ngakhale kuti cholinga cha tchuthi chimakhala chotsitsimutsa komanso kuchoka kuzinthu zozoloŵera, kuyenda komweko kungakhale kovuta. Yesetsani kutsatira lamulo lakuti "ulendowu ndi gawo la tchuthi." Konzekerani kuchedwa, magalimoto, ndi mavuto ena. Onetsetsani kuti mumabweretsa zinthu zomwe zingakusokonezeni - kuwerenga, mabuku a tepi, nyimbo, ndi ma pulogalamu yamaseŵera a foni yamakono.

Zingakhalenso zothandiza kugwiritsa ntchito maseŵera olimbitsa thupi monga njira zakuthupi zakuya, yoga imaika, kusinkhasinkha, ndi kupumula kwa minofu kukwaniritsa zovuta zomwe zimachitika paulendo. Kusunga thupi lanu mu malo odzisangalatsa, mosiyana ndi zomwe zimachitika kusintha kwa thupi komwe kumayenderana ndi vutoli , lidzakuthandizani kusunga dongosolo lanu lakumagwira ntchito moyenera.

11 -

Lankhulani ndi Dokotala Wanu

Ngati kawirikawiri mumapeza kuti kuyenda kumakupangitsani kuti mukhale olimbitsidwa, kambiranani ndi dokotala musanapite. Dokotala wanu angakulimbikitseni kuti mugwiritse ntchito mankhwala osokoneza bongo musanayambe ulendo wanu ngati njira yopewera, kapena mwina angakulimbikitseni mankhwala omwe mungatenge ndi inu mutakhala ovomerezeka. Mulimonsemo, zingakhale zosangalatsa kuti muzisankha mankhwala pogwiritsa ntchito ndondomeko ya dokotala wanu, mosiyana ndi kukhala ndi zosankha zochepa chifukwa muli malo achilendo kapena kutali.

_Zotsatira:

_{"Chikumbumtima" Cleveland Clinic Website.}

_{"Chikumbumtima" National Institute of Diabetes ndi Webusaiti ya Digestive ndi Impso Website.}