Njira Zosavuta Zowonjezera Moyo Wanu Woyembekeza

Chiyembekezo cha moyo chikhoza kuwonjezeka ndi zosavuta komanso kusintha. Bukhuli lidzakuthandizani kupeza njira zowonjezeramo chiyembekezo cha moyo wanu komanso kusintha thanzi lanu ndikumva bwino pamene mukulamba. Tiyeni tiyambe ndi zosavuta: kuwonjezera chiyembekezo chanu cha moyo ndi dzuwa.

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Pitani Kunja Kuti Mukhale ndi Moyo Waitali Kwambiri

Chiyembekezo cha moyo chikhoza kuwonjezeka mwa kungopita kunja. Onani, chomwe chimachitika mukatuluka panja ndikuti khungu lanu limayamba kuwala. Izi zimayambitsa maselo a khungu lanu kuti apange Vitamini D. Vitamini (Vitamini D.). (Vitamini D.), koma tisadandaule ndi izi, ndizofunika kuti thupi lathu likhale ndi thanzi labwino komanso kuti likhale lofunika kuvutika maganizo, matenda a mtima, matenda a shuga komanso pafupifupi chirichonse. .

Ena amaganiza kuti anthu 50% amakhala ndi mavitamini D otsika chifukwa sitimangotulukira kunja (kukhala pafupi ndiwindo sichiwerengera, galasi imadutsa dzuwa kwambiri). Izi ndizochititsa manyazi chifukwa kusunga mavitamini D ayenera kukhala njira yophweka komanso yotchipa kwambiri yowonjezera thanzi lanu ndikuwonjezera chiyembekezo chanu cha moyo. Kutuluka panja kwa mphindi 15 patsiku ndikuwonetsa manja ndi nkhope yanu kuwala kwa dzuwa kumakhalabe ndi mavitamini D nthawi zambiri.

Ngati mukudandaula ndi mavitamini anu a vitamini D, dokotala wanu akhoza kuitanitsa mayeso a magazi omwe angakuuzeni ngati matupi anu ali otsika. Ngati pazifukwa zina simungathe kupita kunja, pali vitamini D zowonjezereka zomwe mungatenge (koma kutuluka kunja ndi njira yabwino, ngati mungathe).

Anthu okalamba ayenera kusamala kwambiri mavenda awo a vitamini D. Ngati ndinu wosamalira, onetsetsani kuti mumuthandiza wokondedwa wanu kutuluka kunja pang'ono patsiku. Sizongowonjezera kusintha kwa mavitamini D, koma kungathandizenso kugona chifukwa dzuwa limapanganso ma hormone m'thupi lomwe limateteza kugona kwanu.

Werengani zambiri pa Kulephera kwa Vitamini D.

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Tuluka ndi Amzanga

Chiyembekezo cha moyo chikhoza kuwonjezeka mwa kungokhala pakhomo ndi anzanu ndi achibale anu. Wogwirizana kwambiri ndi wina, ndibwino kuti akhale ndi thanzi labwino. Kukhala ndi ubale wabwino ndi mnzanu, abwenzi ndi abambo ndi njira yabwino kwambiri yogwirizanirana.

Sitikudziwa chifukwa chake maubwenzi amathandizira kukhala ndi thanzi komanso nthawi ya moyo. Zitha kukhala kuti anthu omwe ali ndi maubwenzi abwino sangachite zinthu zoopsa ndipo amakhala odzisamalira okha. Zingakhale kuti kukhala ndi anthu pafupi ndi inu kumachepetsa zotsatira za nkhawa pa thanzi lanu. Titha kupanga malingaliro ambiri pa chifukwa chake maubwenzi amakhala ndi zotsatira zabwino, koma mfundo yaikulu ndi yakuti anthu omwe ali pa ubale wabwino "amakhala ndi thanzi labwino (kotero kuti ziyembekezo zabwino za moyo).

Njira imodzi yowonjezera maubwenzi anu ndi anthu ndi kukhala ndi chizolowezi chofotokozera nkhani zabwino. Nkhani ndi momwe timalankhulana ndi wina ndi mzake, ndipo kufotokoza nkhani yabwino kumalimbikitsa mauthenga. Sindingathe kuwerenga nthawi yomwe ndakhala ndikuyankhula ndi winawake ndikungoyankhula za nyengo kapena kupereka ndondomeko yowuma pa banja langa. M'malo mwake, ndiyenera kunena nkhani yodabwitsa zomwe ana anga anachita kapena chinachake chopweteka chomwe chinachitika kuntchito. Nkhani zimasunga maubwenzi amoyo.

Choncho pangani nthawi yochuluka kwa anzanu ndi achibale anu. Pitani kuchita zinthu palimodzi (pangani nkhani pamodzi), ndipo yesani kuyesetsa kukambirana kwanu ndi iwo (kaya ndi imelo, foni kapena mwayekha) pokhala ndi nkhani yabwino nthawizonse okonzeka kuwuzani.

Werengani Zambiri: Ubale ndi Moyo Wotheka

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Kupititsa patsogolo Moyo Wokuyembekezerani ndi Kuchita Zochita Tsiku Lililonse

Pezani chiyembekezo chanu cha moyo ndi kudzipereka kuntchito zolimbitsa thupi tsiku ndi tsiku. Nchifukwa chiyani tsiku ndi tsiku? Chabwino, mutatha kuganizira mozama za kafukufuku ndikuchita zolimbikitsa zomwe mukuchita ndikudziwa pang'ono za momwe anthu amapangira zizoloŵezi, ndikuyenera kuganiza kuti kudzipereka tsiku ndi tsiku ndi njira yabwino yowonjezerekera moyo wanu, thanzi lanu, ndi mphamvu yanu. Ndicho chifukwa chake:

Kafukufuku wina wasonyeza kuti anthu omwe amagwira ntchito mwakhama kwa maola atatu pa sabata ali ndi DNA ndi maselo omwe anali a zaka 9 kuposa achinyamata. Maola atatu pamlungu ndi oposa 30 minutes pa tsiku.

Komabe, khululukirani phunzirolo. Zomwe ndikudziwa (kuchokera pa zochitika pamoyo wanu komanso poyang'ana ena) ndizakuti ngati mupita masiku opitirira awiri osaphunzira, muli pangozi yaikulu yosiya chizoloŵezi chanu. Mwanjira ina ndizovuta kwambiri kuti titha kuchoka ku masiku atatu osadziwika kwa masabata atatu osagwiritsa ntchito miyezi itatu yokha. Njira yosavuta yopangira chizoloŵezi chochita masewero ndi kubwereza tsiku ndi tsiku. Mukadzilonjeza nokha kuti muzichita masewera olimbitsa thupi tsiku lililonse, mukhoza kudumpha tsiku koma kenako mubwerere pulogalamu tsiku lotsatira. Ngati mukuchita katatu pa sabata, nkuti, tulukani Lachisanu, ndiye kuti mutapita kuchokera Lachitatu mpaka Lolemba musanayambe kuchita masewera olimbitsa thupi - masiku 4 osakhala ndi zochita masewera olimbitsa thupi (owopsa kwambiri, kuchokera ku chizolowezi chokonza chizolowezi). Kuti mukhale ndi moyo nthawi zonse, ndikofunika kwambiri kuti muzichita masewera olimbitsa thupi chaka ndi chaka kusiyana ndi kuyendetsa bwino ndikuyamba kuchita masewera olimbitsa thupi osatsatira masewera olimbitsa thupi.

Chifukwa china ndikuganiza kuti kuchita masewera olimbitsa thupi tsiku ndi tsiku ndikofunika kuti kuchita masewera olimbitsa thupi tsiku ndi tsiku kudzakuthandizani kuti mugwirizane ndi kugona kwanu. Ndikofunika kuti mutenge thupi lanu tsiku ndi tsiku. Kumbukirani kuti kuchita masewera olimbitsa thupi sikuyenera kutanthauza kupita ku masewera olimbitsa thupi tsiku ndi tsiku. Zochita zapakhomo, monga yoga, kutambasula, zolemera zopanda malire ndi zina, zingakhale zogwira mtima kwambiri.

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Floss Daily kwa nthawi yaitali Moyo Wotheka

Mfundo yakuti tsiku lirilonse lingathe kuwonjezera chiyembekezo cha moyo limakhala m'gulu labwino-koma-loona. Ndipotu, floss imachita zinthu ziwiri: imateteza matenda a chingamu (ndiko kumveka), ndipo imateteza matenda a mtima (osadziwika bwino). Kupewa zonsezi pamodzi ndi zomwe zimawonjezera zaka zambiri pamoyo wanu. Pano pali momwe kusinthasintha kumathandizira kukhala ndi moyo :

Mukayandama, mumathandizira kuti matumbo anu asapse. Ndicho chinthu chabwino. Chimene chikuchitika pamene chifuwa chanu chikuwotcha ndikuti muli ndi kachilombo koyambitsa matenda m'thupi mwanu. Izi zimapweteka mitsempha yanu kudzera mu njira ziwiri: mabakiteriya amapeza njira yawo kulowa m'mitsempha yanu ndikupachika (kupanga mapuloteni), ndipo thupi lanu limayambitsa magwero a chitetezo cha mthupi kumabakiteriya mumkamwa mwako, kuyambitsa kutupa (zomwe zingayambitse mitsempha yanu kuchepa ). Izi zimapangitsa kuti mtima wanu ukhale wovuta kugwira ntchito ndipo ukhoza kuwatsogolera ku matenda a mtima.

Pali kutsutsana kwa zaka zambiri zomwe mungapeze ndi matenda a mtima. Dr. Perls akuti zaka 1.5, pamene Dr. Roizen akunena zaka 6. Madokotala onse awiriwa ndi okalamba ndipo amakhala ndi mabuku otchuka pa ukalamba ndi nthawi ya moyo (onani ndemanga: Kukhala ndi 100, RealAge ndi Inu! Kukhalabe Achinyamata ). Ndani ali wolondola? Zilibe kanthu. Kuthamanga ndi bwino kwa chingaliro chanu ndi zabwino kwa mtima wanu, kotero ife tonse tizichita izo.

Inde, izi ndi zosavuta kunena kuposa kuzichita. Kodi mumalowa bwanji mu chizoloŵezi cholimba? Choyamba, muyenera kuonetsetsa kuti muli ndi zovuta. Pali matani a mitundu yosiyana (yosangalatsa, yosasangalatsa, minyanga, zibiso ndi zina ndi zina). Sankhani zina ndikuwayesa. Kenako, muyenera kukumbukira. Ikani kuyandama kwanu pamwamba pa mankhwala anu opumira mano. Zovuta kuiwala mwanjira imeneyo. Ndiye ingochita izo. Muli ndi chizolowezi chotsuka mano kawiri tsiku lililonse (chabwino? - chonde nenani inde), kotero ingokanizani chizoloŵezi chanu chokhalira.

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Kugonana Kwambiri Kuti Mukhale ndi Moyo Wautali Kwambiri

Chiyembekezo chanu cha moyo chikhoza kuwonjezeka chifukwa chogonana. Ndipotu, mu kafukufuku wina, amuna omwe ali ndi chiwopsezo chokwanira amawonetsa kuchepetsa kufala kwa 50%. Iyi ndi nkhani yabwino, makamaka chifukwa nkhani zokhudzana ndi kugonana ndi ukalamba zimatengedwa mochuluka ndi anthu azachipatala.

Chifukwa chiwerewere chiyenera kugwirizanitsidwa ndi chiyembekezo cha moyo ndi chinsinsi. Inde, zikhoza kukhala kuti anthu omwe ali ndi thanzi labwino amakhala ndi zibwenzi zambiri komanso kuti zofukulidwa zogwirizanitsa kugonana ndi chiyembekezo cha moyo zikuwonetsa izi, koma ndikuganiza zowonjezera. Tawona kwina kulikonse kuti kukhala ndi ubale wabwino ndi kukhala wokhutira ndizogwirizana ndi ziyembekezo za moyo wautali. Mwina kugonana ndi msika wabwino, maubwenzi abwino. Inde, pangakhale phindu lapadera la umoyo: kugonana kumayambitsa mitundu yonse ya endorphins ndi mahomoni m'thupi. Mwinamwake izi zimathandiza ndi ukalamba wathanzi ndi kukula kwa nthawi ya moyo.

Koma ndani amasamala kwenikweni chifukwa chake? Mfundo yosavuta kumva ndi yakuti kukhala ndi chiwerewere chokwanira ndi chamoyo. Pano pali maulumikizano angapo omwe angakuthandizeni kuthana ndi mavuto alionse a kugonana omwe angabwere zakale.

Malangizo Ogonana Kwa Mkazi Wakukalamba

Malangizo Ogonana Kwa Mwamuna Wakukalamba

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Khalani ngati Zamasamba M'moyo Wanu Zoyembekezera

Zoyembekeza za moyo zingathe kugwirizanitsidwa ndi zinthu zitatu zomwe zomera zimakhala bwino kuposa mafuta ochepa, antioxidants, ndi kuchepetsa. Tisanalowe momwe kukhala ndi zamasamba kungathandizire nthawi yanu ya moyo, komabe, tiyenera kufotokoza zomwe timatanthauza ndi wolima.

Pali anthu ena odya zamasamba omwe ndi "zakudya zopanda zakudya zopanda kanthu." Mitundu ya anthuwa ndiwo amadya pizza ndi kirimu tsiku lonse. Izi sizothandiza pa umoyo kapena nthawi ya moyo. Tanthauzo lake ndi munthu amene amadya ndiwo zamasamba zokonzedwa bwino (monga mafuta a mafuta) pamene akulepheretsa zinyama, monga tchizi ndi kirimu. Tidzaitcha mtundu wa zamasamba "zakudya zonse zamasamba."

• Cholinga chachikulu cha imfa ndi chiwerengero chafupikitsa cha chiyembekezo cha moyo ku US ndi matenda a mtima. Monga zaka za mtima wanu, pakhoza kukhala kumanga kwa gunk mu mitsempha yanu ndipo mitsempha yanu ingakhale yovuta (onani mtima wokalamba kuti mudziwe zambiri). Izi zimayambitsa kupanikizika kwa magazi kuti mtima wanu ugwire ntchito mwamphamvu, kukupatsani inu chiopsezo cha matenda a mtima. Zamasamba (zakudya zonse zamasamba) zimakhala ndi mitsempha yabwino kwambiri chifukwa kudya masamba wathanzi kumapewa mafuta oipa ndi zakudya zina zosafunika.
• Anthu omwe amadya ndiwo zamasamba amatenga mankhwala ambiri ophera antioxidants. Antioxidants amathandiza thupi lanu kukonzanso zina mwaonongeka chifukwa cha ukalamba. Mitengo yomwe mumadya (komanso zosiyanasiyana) ndi zipangizo zomwe bod wanu ayenera kukonzekera. Werengani zambiri pa antioxidants ndi anzawo ochita zoipa, zowonjezera .
• Pomaliza, masamba amangokudzazani ndi zakudya zochepa (ngati simunapange mafuta, mafuta kapena tchizi). Zakudya zabwino zamasamba ziyenera kuthandiza kukhalabe kapena kulemera. Ulemelero wathanzi umamangiriridwa ku nthawi yayitali ya moyo.

Choncho khalani ngati zamasamba kuti mukhale ndi chiyembekezo chokhala ndi moyo komanso kukhala ndi thanzi labwino.

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Kuwononga Moyo Wautali Wautali

Chiyembekezo cha moyo chingasokonezedwe ndi nkhawa mu njira zikuluzikulu ziwiri. Njira yoyamba ndi kudzera mwachindunji, zotsatira zovulaza za kupsinjika maganizo m'thupi lanu. Njira yachiwiri yothetsera nkhawa ingachepetse chiyembekezo chanu cha moyo ndi kupyolera mu makhalidwe oipa omwe akugwedezeka. Zizolowezi zimenezi zimaphatikizapo kudya komanso kusuta fodya. Phunzirani kumasuka pogwiritsa ntchito njira zopanikizika kapena kusinkhasinkha kuti mukhale ndi chiyembekezo cha moyo wanu.

Kusokonezeka maganizo kwagwirizana ndi matenda ambiri, kuphatikizapo "zazikulu," monga matenda a mtima kapena khansa. Kupsinjika maganizo kwagwirizananso (kosadabwitsa) kuti mukhale wokhumudwa komanso osagona bwino. Poganizira za kupsinjika maganizo, mutha kusintha umoyo wanu pakali pano pokhala ndi thanzi labwino komanso nthawi ya moyo. Ndicho chinthu chabwino kwambiri.

Mungathe kupanikizika pogwiritsa ntchito njira zosiyanasiyana zochepetsera nkhawa. Zomwe ndimakonda zimatchedwa "kuyankhidwa kwachisangalalo." Iyi ndi njira yopuma yovomerezeka yosayansi yomwe ingakuthandizeni kuphunzitsa thupi lanu kuti lisayankhe pa zovuta zomwe zikuchitika m'moyo wanu.

Njira yanga yotsitsimula kwanthawi yaitali ndi kusinkhasinkha. Podziwa kusinkhasinkha, simungokhala chete thupi lanu, koma mumayamba kuphunzitsa malingaliro anu. Izi ndi zabwino kuti thupi likhale labwino, kusinkhasinkha, ndi (makamaka) kumasuka.

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Lonjezerani Moyo Wanu Kuyembekeza Kupyolera mu Kuwunika ndi Mayesero

Kupititsa patsogolo chiyembekezo cha moyo wanu kudzera mu mayesero a zachipatala ndi kuwonetsa thanzi sizodziwika kuti ndi " njira zosangalatsa zokhala ndi moyo wautali ," koma, mosakayikira, imodzi mwa njira zowonjezera zowonjezerani zaka zabwino pamoyo wanu. Mayesero a zamankhwala ndi kuyang'anitsitsa kungathandize kuthandizira matenda oyambirira, pamene akuchiritsidwa kwambiri, ndikulitsa chiyembekezo cha moyo ngakhale ndi matenda kapena matenda.

Inde, vutoli ndikulingalira kuti ndi mayesero ati omwe angatenge. Dokotala wanu ndi amene angakuuzeni 100% (munthu aliyense ndi wosiyana ndi zinthu zoopsa komanso mbiri ya banja).

Ndimakonda kuganizira zaumoyo wathanzi monga gawo la pulogalamu yothandizira matenda. Kupewa matenda (kapena kuwagwira mofulumira) ndi njira imodzi yabwino yowonjezeramo zaka za moyo wanu. Konzani ndondomeko lero kuti muteteze matenda, mutengere zonse ndikuwona kuti mukuchita zonse zomwe mungathe kuti mukhale ndi moyo wautali.

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Chotsani TV yanu kuti mukhale ndi moyo wautali

Ngati nthawi ya moyo ndi ma TV sizinagwirizanitsidwe, ndingadabwe. Inde, sindingathe kutsimikizira kuti TV ndi chiyembekezo cha moyo zimagwirizanitsidwa (palibe amene achita kafukufuku poyerekeza ndi chiyembekezo cha moyo wa oonera TV ndi osapenya, mwinamwake chifukwa sangapeze okwanira osakhala olondera kuti aziphunzira bwino ). Ndikuganiza kuti kuchepetsa kuwonera pa TV kumapangitsa kuti anthu ambiri azikhala ndi thanzi labwino komanso (chifukwa chake) kuwonjezera chiyembekezo chawo cha moyo. Nazi zifukwa zingapo:

• Kuwonera TV kumakulepheretsani. Inu mumangokhala pamenepo mukuwotcha mafuta ochepa monga momwe mungathere, zomwe zingayambitse mavuto.
• TV imakupangitsani kudya zakudya zopanda thanzi. Anthu omwe akuonera TV amadya kwambiri kuposa omwe sali. Ndizoona.
• TV ikukupangitsani kukhala osasamala. Inu muli pakhomo, mukulowetsamo, mmalo moyankhula ndi anthu enieni, maso ndi maso.
• TV ikuvutitsa. Nkhani ndi mawonetsero ambiri ali ndi nkhani zovuta. Pewani izi, ndipo inu mukhoza kumverera kuti zinthu sizoipa konse.
• TV ikukulepheretsani kuchita zinthu zina. Ili ndilo lalikulu kwa ine. Munthu wamba amaonera chinachake ngati ma TV anayi tsiku lililonse. Ndi maola 28 pa sabata kapena kuposa maola 1,400 pachaka. Ngati tonse tingoyika nthawiyi muzochita zina (kuchita masewero, kudzipereka, kulankhula ndi ana athu), taganizirani za dziko losiyana.

Zoonadi, sindingathe kukuuzani zaka zingapo za moyo zomwe mungapeze ngati mutasiya kuyang'ana TV (zimadalira kulemera kwanu ndi zomwe mumachita ndi nthawi yowonjezerapo), koma ndikukuuzani kuti mutha kubwereranso pafupi 1,400 maola chaka chilichonse (pafupipafupi).

Werengani zambiri: Tembenuzani TV yanu

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Kupewa Ngozi Kuwonjezera Moyo Wopitirira

Kuyembekezera moyo kungatetezedwe poonetsetsa kuti simutenga zoopsa zosafunikira. Kwa achinyamata, zomwe zimayambitsa imfa sizili matenda kapena mavuto okhudzana ndi zaka. Zomwe zimayambitsa imfa kwa achinyamata ndi ngozi, kuvulazidwa, ndi chiwawa. Mukawonjezera makhalidwe ena (monga kusuta) ku mndandanda umenewo (womwe umachepetsa moyo wa moyo kwa zaka 14), mumapeza mndandanda wa zinthu zomwe mungapewe kuti muteteze moyo wanu.

Pano pali mndandanda (ndikudziwa, zikuwoneka ngati ukugwedeza, koma chitani zinthu izi): valani lamba lanu, galimoto yanu chiteteze, pewani zinthu zomwe zingawonongeko, pewani kugonana koopsa , pewani zowawa, musasute (kapena musiye Kusuta fodya ngati mukusuta) ndikukhala ndi kulemera kwabwino.

Ngati mungathe kuchita zinthu zimenezi, ndiye kuti mukuwonjezeranso nthawi yanu ya moyo. Onetsetsani kupewa zoopsa ndi zoopsa. Thupi lanu ndi lodabwitsa kwambiri ndipo lidzapitilira kwa nthawi yaitali malinga ndi momwe mukulichotsera mavuto.

Werengani Zambiri: Zomwe Zimayambitsa Imfa M'mabuku Achikulire