Kwose kwose vanhu vanotaura kakawanda pamusoro pekukosha kwehupenyu hune utano, dzimwe nguva unomira kutora hurukuro idzi zvakanyanyisa. Hongu, uye vanhu vakawanda vari kutungamirira mararamiro anhu hwakanaka nguva iyo inobatanidzwa nemarudzi ose ekudziviswa uye nguva dzose basa pachavo. Asi iwe unoda kuti zvinhu zvose zvive nyore uye pakarepo. Uye shure kwezvose, mumwe nomumwe wedu anonzwisisa zvakanaka kuti nguva yehupenyu hwedu inonyanya kubva pane nzira iyo inoitwa. Saka nhasi tinotaurirana pamusoro pezvipi zvinowedzera hupenyu uye nei zvichikosha zvikuru kuzviita chikamu chekuita kwavo. Itai zvinhu izvi zvose mumitambo yenyu yemazuva ose uye zvishoma nezvishoma hauzoni kuti muchazoshandiswa sei kurarama mararamiro akanaka.
Tsika 1. Idya michero nemiriwo
Munhu wose anoziva kutaura kwekare: "Isu tiri izvo zvatinodya", saka hazvishamisi kuti tsika yekutanga inofanira kuva yakabatana nekudya. Itai kuti muzvokudya zvenyu sezvibereko zvakawanda nemichero zvinogoneka, iyo ndiyo inonyanya kukosha yezvinhu zvose zvinobatsira uye zvinodikanwa muupenyu hwehupenyu hwemhuka. Zvinotendwa kuti vanhu avo avo zuva rimwe nerimwe vanobatanidza mukudya kwavo nhamba yakawanda yezvibereko nemiriwo, 60% zvishoma kudarika vanotambura nehutano hwehutano. Uyewo mune zvigadzirwa izvi nhamba huru ye antioxidants, iyo inononoka kupera kwehupenyu. Kunyanya yakawanda akawanda antioxidants mune sipinashi, tsvuku tsvuku pepper, blueberries, strawberries uye plums.
Tsika 2. Chikafu chekudya neaatmeal kana chero imwe mbeu yose
Oatmeal haingobatsiri kukanganisa uremu, asi zvichiri kuporesa muviri wose. Kana iwe uchigara uchigadzirira kudya kwekudya kwekudya chamangwanani (uye yakakodzera kuti rizere nevhu rakasvibirira), iwe uchagadzirisa zvakanyanya dambudziko rekudzidzira zvirwere zvehutano hwemwoyo. Zvinobatsira kudya zviyo-zviyo zvezviyo. Maererano nehuwandu hwemashoko, masayendisiti akabudirira mukuzarura kuti zvipfeko zvose zvinodzivisa kutanga uye kukura kwekenza yepancreas (kancreatic cancer). Zvinodzivisawo kukura kweasteoporosis uye kuora mwoyo, izvo zvinowanzobatana nezvirwere zvekare.
Tsika 3. Kudya hove
Muhove dzinobatsira zvikuru mumuviri mafuta acute omega-3, kunyanya akawanda acho ari mu salimoni. Izvi zvinokonzera zvakanaka pamwoyo yematambudziko. Kana iwe usingafari hove, shandisa panzvimbo yacho kuti uwane zvakanyanya warnnuts, flaxseed, uyewo mafuta e-canola, sezvo zvigadzirwa izvi zvinewo omega-3 fatty acids.
Chiito 4. Kune vashoma, asi kakawanda
Iyi nheyo inoreva kuronga kwezvokudya zvishoma. Iwe uchadzidza kudzidzira iwe pachako kuti unoda kudya zvokudya mune zviduku zvishoma, asi ka5-6 kazuva. Izvi zvichakubatsira kuti urege kuneta, chirwere cheshuga, matambudziko nehutachiva hwemimba, pamwe nehosha yemwoyo. Mukuwedzera, chikafu chinoparadzanisa chinobatsira kuderedza uremu. Kuti udzire kurema kuwedzera, haufaniri kugara pazvokudya zvinokanganisa, kudya snail kana aporo. Iwe unogona kudya chero chaunoda, asi zvishoma nezvishoma.
Tsika 5. Shandisa zvakawanda
"Kurwisana hupenyu" - uyu mutsara wakagara uchizivikanwa sewechokwadi, nokuti kana munhu achiita basa rekuita muviri zvishoma nemaminitsi makumi matatu pazuva, dambudziko rekufa kusati rapera rinoderedzwa ne 28%. Zvose zvakavanzika ndezvokuti panguva yekushanda mumuviri wemunhu, nhamba yemasikirwo ehurumende yakasununguka inoderera, iyo inoderedza kukwanisa kwemasero. Zvisinei, hazvidikanwi kumhanyira mune zvakanyanya-zvakanyanya mitoro yepanyama pane zvinopesana, zvinogona kuva zvakaipa nokuda kwebasa remwoyo wemisungo. Asi chero zvakadaro, zuva rega roga-kufamba hazvizokuvadza munhu uye richabatsira chete hutano.
Tsika 6. Nguva dzose tive mabhanhire emakumbo.
Maererano nenhamba dzinosuruvarisa kwazvo, vanenge 50% yevatakuri vekutakura vakaurayiwa muhupisi mukati megore vakanga vasina kusungirwa nezvikwama zvechigaro. Zvakanaka, chimwe chezvikonzero zvinowanzoitika zvezviitiko zvinokanganisa mutyairi kune chimwe chinhu chinokanganisa uye kurasikirwa kwekutonga mumugwagwa saka, kana iwe uri mutasvi, nguva dzose fambisa mabhandi ako echigaro uye edza kusaisa mutsairi kubva mumugwagwa. Tora zvose zvako uye hupenyu hwevamwe.
Tsika 7. Kudzidza kupora
Kana iwe uchitora mutemo zuva roga roga kuti uzorore zvakakwana uye usingafungi nezvechinhu chero chipi zvacho kwehafu yenguva, ipapo iwe uchakwanisa kudzivirira kusagadzikana kusingaperi uye kuzvidzivirira kubva pakuzvidya mwoyo. Kushungurudzika, sezvakaita kakisvestno, kunokanganisa muviri wose sewakazara, nokuti hausi pasina chikonzero kuti vanoti "zvirwere zvose zvinobva mumitsipa." Zuva roga rega zvishoma nezvishoma zvinopesana nezvose zvekutarisira uye zorora. Iwe unogona kuteerera mimhanzi, kubatana, kuridza, kuveketa, mune zvose, ita zvose zvinokubatsira kuti udzike pasi uye ugovhiringidzwa kubva kumaaves ose. Zvichiri nani, dzidza kufungisisa uye nguva ino kuzvipira kufungisisa.
Tsika 8. Kurara zvakanaka uye zvakajeka.
Kurara kwakakwana uye kwakakwana kunowedzera hupenyu uye kwave kwenguva refu yakaratidza. Vanhu vanovata zvakanyanya vanowanzotarisa zvirwere zvakasiyana-siyana, muviri wavo hauna simba. Hakuchina hutsika hutongi hunotarisa kuti zvakakosha sei kurara kuvanhu vose - mumwe munhu akakwana kwemaawa mashanu kuti achinzwe mumamiriro ezvinhu, uye kune mumwe munhu - 8-mi. Asi maererano nehutungamiri hukuru, kurara kwevanhu vakuru kunofanirwa kupedzisira kubva pamaawa matanhatu kusvika ku8. Mukuwedzera pakureba kwehope, unhu hwahwo hunokosha zvakare. Kana iwe uchigara uchibvunzurudzwa, haugoni kunyarara pakarepo. Kuti zvive zvakanaka zvakakosha kugara uchinge wadzivirira mukamuri maunorara, zvinokurudzirwawo kubvisa magetsi ose nemichina yose ine ruzha.
Tsika 9. Usasvuta
Pose fodya inopfungaira haipfu asi pasina kusiyira hutano hwemuviri. Vakasvuta vanonyanya kutambura nehutano hwehutano nehutachiona, uyewo vane mapapu asina simba, uye ganda rechiso harifaniri kuwedzera paganda rechiso. Nokudaro, kana usingasvuti, usatombotanga, uye kana ukasvuta, edza kuunganidza zvose zvaunoda kuti upinde mubasa rako kuti urege basa iri rinokuvadza.
Tsika 10. Usasurukirwa
Edza kudzivisa kusurukirwa kwenguva refu. Kudzidzisa kunotenda kuti kusagadzikana kwakakwana kwevanhu uye kusurukirwa kwenguva refu hakusi kwevanhu uye kunogona kutungamirira mukuputsika kwehomoni yepamusoro uye kuora mwoyo. Saka, hausi kugara kumba kwega kwenguva refu. Dana musikana kana kunyange shamwari yakawanda, taura, enda kushanyira kana kufamba. Usazvimisa se "kuzvizvikudza" pane iwe uye unzwe uchininipiswa kuti uone sokuti hauna kunyanyisa, nokuti kukurukurirana kwakanakisisa "kurapwa" kwekuora mwoyo uye kuora mwoyo, izvo, sezvatave tatoona, zvinokanganisa kuipa kwehupenyu hwose. Kuti usasurukirwa, hazvifaniri kuve neshamwari dzakawanda, dzimwe nguva kune munhu mumwe chete, hurukuro inobatsira iwe kukura uye kunzwa unofanirwa.
Uye, hongu, chizvichengete iwe nguva dzose uye kwose kwose, edza kufara uye kunyemwerera, usaora mwoyo uye usazvipira kune pfungwa dzinosuruvarisa, uye ukanganwire vanokuvadza, nokuti kukanganwirwa chinhu chakasimba chinokubatsira kubvisa mutoro wezvichemo zvekare uye kuita kuti hupenyu hwako huve hupenyu hwakareba uye hunofadza.