Kuva nemanzwiro ekuneta kunowanzozara. Chaizvoizvo, inenge yechitatu yevechiri kuyaruka vane utano, vanhu vakuru nevakwegura, vakarara kana vaneta. Kuneta chiratidzo chinowanzoonekwa chezvirwere zvakasiyana-siyana zvezvirwere uye zvirwere zvakakomba, asi mumatambudziko mazhinji zvinokonzerwa nemararamiro ehupenyu. Nenzira yakanaka, ivo vanowanzova nyore kugadzirisa.
Pasi apa pane zvinyorwa 10 zvinokonzerwa nei uchigara uchinzwa kuneta, uye unopa mazano pamusoro penzira dzokudzorera simba.
1. Kunwa mvura yakawanda yakanatswa
Carbohydrates inogona kuva magetsi anotsvaga. Paunozvidya, muviri unopatsanurudza muhuga, hunogona kushandiswa sehuni. Zvisinei, kupedza zvakanyanya zvakakonzerwa nemakrohydrates zvinogona kuita kuti unzwe wakaneta zuva rose. Iko shuga uye yakagadzirwa nemakhahydrates inoita kukurumidza kukurumidza muhuga hwehuga. Izvi zvinopa chiratidzo kune pancreas kuti ibudise yakawanda ye insulini kubvisa shuga kubva muropa uye kupinda mumasero. Kuwedzera kwakadaro muhuga yeropa - uye kuwira kwayo kunotevera-kunogona kuita kuti unzwe wakaneta. Unoda kuwana simba rekutsvaga, iwe pachako unokwevera chikamu chinotevera chemakropuhydrates akacheneswa, izvo zvinogona kutungamirira kune denderedzwa rakaipa. Tsvakurudzo dzinoverengeka dzakaratidza kuti kuderedza kuwanda kweshuga uye kushandiswa kwemakrohydrates muzvokudya uye zvinopisa zvinowanzoendesa kune imwe nzvimbo yepamusoro. Mune rumwe ruzivo, vana vanodya zvokudya zvekudya zvinokonzerwa nehuwandu hwehuwandu hwemakropuhydrates akacheneswa musati mutsara webhora wakanga wakaneta kupfuura vana vaidya zvokudya zvekudya zvakagadzirwa neanotani. Nenzira yakanaka, zvidzidzo zvinoratidza kuti zvimwe zvigadzirwa zvinogona kubatsira kurarama nekuneta. Kuti urambe uine simba rakasimba, shandura shuga uye yakagadzirwa nemakhahydrates nemaitiro ezvisikwa uye ega ari mune fiber, zvakadai semiriwo nemashizha. Mhedziso: Kushandiswa kwemakrohydrates akacheneswa kunogona kutungamirira kuhuwandu hwemashuga eropa, izvo zvinogona kuita kuti unzwe wakaneta. Pane kudaro, sarudza zvisikwa zvakasikwa uye zvehupenyu izvo zvisinganyanyi kuitika pamashuga eropa.
2. Mararamiro ekudarika
Kusagadzikana kunogona kukonzera simba rako risina simba. Asi vanhu vazhinji vanoti vaneta kwazvo kuti vadzidzise. Kutaura zvazviri, kumwe kuongorora kwemazuva ano kwakaratidza kuti ichi ndicho chikonzero chinowanzovhiringidzika chokuti vanhu vane makore ekumatana uye vanhu vakwegura vakaratidza kana pavanenge vachitiza kubva pakudzidziswa. Imwe tsananguro inogona kunge isingagumi kuneta (syfrome) (CFS), inoratidzirwa nehuwandu hwezuva rose, kuneta kusinganzwisisiki. Zvidzidzo zvinoratidza vanhu vanotambura neCFS, sekutonga, vane hutsika hwakasimba hwekutsungirira uye kutsungirira, vachidzikisa kukwanisa kwavo kuita. Zvisinei, kuongorora kweongororo inosanganisira vanhu vanopfuura 1 500 vakawana kuti kurovedza muviri kunogona kuderedza kuneta muCFS. Dzidzo yakaratidzawo kuti kurovedza muviri kunogona kuderedza kuneta pakati pevanhu vane utano uye vanhu vane dzimwe zvirwere, zvakadai sekenza. Uyezve, kunyange kuwedzera zvishoma mukuita basa kunobatsira. Kuti uwedzere simba rekuchengetedza simba, shandura zvishoma nezvishoma-zvinoshandisa mafambiro emagetsi nemagetsi. Somuenzaniso, kana zvichibvira, mira, asi usagara, enda kumatanho, kwete pafambisi, famba marefu marefu netsoka, usarega kutakura. Mhedziso: Mararamiro ehupenyu anogona kuita kuti munhu ashushike muvanhu vane utano, pamwe chete nevaya vane chirwere chisingaperi chine simba uye mamwe matambudziko ehutano. Mararamiro akawanda anoshanda anogona kubatsira kuwedzera simba.
3. Kusakwana kwekurara
Kusava nehope ndechimwe chezvinhu zvinonyanya kuoneka zvekuneta. Mumuviri wako unoita mabasa akawanda panguva yokurara, kusanganisira kuchengetedzwa kwekuyeuka uye kubudiswa kwehomoni inodzora kushandiswa kwemagetsi uye simba. Pashure pokurara zvakakwana, iwe kazhinji unomuka uchinzwa wakachena, unofadza uye une simba. Maererano neAmerican Academy of Sleep Medicine uye Sleep Research Society, munhu mukuru wehutano hwakanaka pahuwandu hunoda maawa manomwe okurara usiku humwe. Chinhu chikuru ndechekuti kurara kunofanira kuve kwakadzikama uye kuenderera kuitira kuti uropi hugone kufamba mumativi ese mashanu ehope dzese. Mukuwedzera, kurara zvakanaka, unofanira kuchengeta hurumende yekurara nguva dzose, iyo inobatsirawo kudzivirira kuneta. Mune rumwe ruzivo, vechidiki vaienda kunorara panguva imwechete pamasikati uye pamagumo evhiki, vakaratidza kuneta kuduku uye vashoma matambudziko nekurara vavete pane avo vakaenda kunorara ndokuzorora maawa mashomanana pakupera kwevhiki. Basa rekuita masikati masikati rinogona kubatsira kuti uzorore zvakanyanya usiku. Chimwe chekudzidza pakati pevakwegura chakawana kuti kurovedza muviri kwakabatsira kubatsiridza hutano hwekurara uye kuderedza kuneta. Mukuwedzera, kuvhara kwenguva pfupi mukati mezuva kunogona kubatsira kuwedzera simba. Yakawanikwa kuti kurara kwenguva pfupi panguva ino kunoderedza kuneta muvanotyairi, kazhinji kuchiwana nekuda kwemaawa akawanda ekushanda uye nguva yenguva yekuchinja syndrome. Kuvandudza huwandu uye hutano hwehope dzako, enda kunorara panenge panguva imwechete manheru oga oga, zorora usati waenda kunorara uye shingaira sezvinobvira masikati. Zvisinei, kana zvakaoma iwe kurara kana kurara, uye iwe unofungidzira kuti iwe unogona kuva nechirwere chehope, taura nachiremba wako kuitira kuti aongorore hutano hwako hwehope kubva pane unyanzvi hwekuona. Mhedziso: Kurara kusina kukwana kana kusakosha kunowanzokonzera kuneta. Maawa mashomanana ekurara anoramba achirambidza muviri wako nehuropi kuwana simba, zvichiita kuti unzwe uine simba zuva rose.
4. Kunzwisisa kwekudya
Kunzwa kwekudya, kana kusawirirana, kazhinji kunokonzera zviratidzo zvakadai semashura, zvinetso zvekudya, chirwere chinoputika kana musoro. Asi kuneta ndechimwe chinowanzoonekwa chiratidzo. Uyewo, zvidzidzo zvinoratidza kuti hupenyu hwevanhu vanononoka kudya hunogona kuwedzererwa nekutota. Kusagadzikana kwezvinhu zvakadai zvekudya zvakapararira: gluten, mishonga yemakaka, mazai, soy uye chibage. Kana iwe uchifungidzira kuti zvimwe zvokudya zvinogona kukonzera iwe kuneta, funga kushanyira aneristist kana kuti nutritionist uyo achaongorora kushushikana kwako kune zvekudya kana kupa chirongwa chokuderedza kuti uone kudya kunonetsa. Mhedziso: Kusagadzikana kwezvokudya kunogona kukonzera kuneta kana kushandiswa kwemvura. Kuparadzanisa kudya kunogona kubatsira kuziva zviratidzo zvaunonzwa.
5. Hauna kukwana koriori
Kushandisa mashoma makoriki kunogona kukonzera kunzwa kwokuneta zvakanyanya. Maorikori masimba ane simba ari mune zvokudya. Mumuviri wako unovashandisa kuti vafambe uye vawedzere nzira dzakadai sokufema uye kuchengetedza kugara kwekushisa kwemuviri. Apo iwe unodya zviduku zvishoma, metabolism yako inononoka kugadzirisa kuchengetedza simba, izvo zvinogona kutora kuneta. Mumuviri wako unogona kushanda nehuwandu hwema calorie, zvichienderana nehupamhi, urefu, makore uye zvimwe zvinhu. Zvisinei, vanhu vazhinji vanodikanwa zvinokwana 1200 makoriro pazuva kuti vadzivirire kuderera kwemasabolism. Mukuwedzera, zvakaoma kuwana zvido zvevhithamini nemaminerari, kupedza zvishoma maekoriji. Kushaikwa kwevhitamini D, simbi uye zvimwe zvinovaka muviri zvinogonawo kutungamirira kuneta. Kuti urambe uine simba rekushandisa, unofanirwa kudzivisa kupinza kwakakosha muhuwandu hwekoriori, kunyange iwe uri kuedza kuderedza uremu. Mhedziso: Muviri wako unoda huwandu huwandu hwemaoriyori kuti uite mabasa ezuva nezuva. Kushandiswa kwemashoma emakirori kunogona kutungamirira kuneta uye kunetsa kugutsikana kwezvokudya zvinodiwa.
6. Kurara panguva isina kunaka
Mukuwedzera kune kurara kwakaderera, kurara panguva isina kunaka kunogona kuderedza simba rako. Kurara masikati panzvimbo yeusiku kunovhiringidza biorhythm yezuva nezuva yemuviri, izvo zvinoreva kuchinja kunowanikwa pasi pesimba rechiedza uye rima munguva yekufamba kwemaawa makumi maviri nemaviri. Zvidzidzo zvakaratidza kuti kana kurara hakuwirirani nehupenyu hwezuva nezuva, kuneta kusingaperi kunogona kuitika. Iri idambudziko rinowanzoitika pakati pevanhu vanoshanda pamashizha kana usiku. Nyanzvi munharaunda yehope dzakaverenga kuti 2-5% yevashandi vekushandura vanotambura nehutano hwekurara hunoonekwa nekuwedzera kurara kana kukanganisa kurara kwemwedzi umwe kana kupfuura. Uyezve, kunyange kumuka kwemaawa maviri kana maviri kunogona kutungamirira kuneta. Mune rumwe ruzivo, vechidiki vane hutano vakabvumirwa kurara maawa manomwe kana zvishoma zvishoma nemaawa mashanu, uye ipapo vakanga vakamuka maawa 21-23. Kuneta kwavo kuwedzera kwakatanga uye shure kwekurara, pasinei nehuwandu hwemaawa ekurara. Pose pazvinenge zvichibvira, zviri nani kurara usiku. Zvisinei, kana iwe uchishanda pamashandisi, kune nzira dzokugadzirisa maawa ako ehupenyu, izvo zvichabatsira kuvandudza simba rekuchengetedza. Mune rumwe ruzivo, vanhu vanoshanda purogiramu yekushandura havana kuratidza kuneta zvishoma uye mafungiro ari nani mushure mekunge vaona chiedza chinopenya, vachipfeka magirazi egiragwa mumugwagwa uye vachirara murima rose. Kushandisa magirazi evha iyo inodzivirira majekiti e-ultraviolet inogona kubatsirawo vanhu vanoshanda pamashizha. Mhedziso: Kurara kwemasikati kunogona kuvhiringidza biorhythm yemuviri wako uye kutungamirira kuneta. Edza kurara usiku kana kugadzirisa nguva yako yehupenyu.
7. Kushaiwa kweprotheni
Kushandiswa kwemapurotini asina kukwana kungakonzera kukonzera kwako. Sezvazvakaratidzwa, kushandiswa kwemapuroteni kunowedzera chiyero chemagetsi kunopfuura makhahydrates kana mafuta. Inogona kubatsira pakurasikirwa nekurema, nekubatsirawo kudzivirira kuneta. Mune rumwe ruzivo, vatori vechikamu vakataura kuti kuwedzerwa kwekutya kwaive kwakadzika zvikuru pakati pevadzidzi veKoreji yekoroji avo vakadya mapuroteni akawanda ehove, nyama, mazai uye maharage kanenge kaviri pazuva. Zvimwe zvidzidzo zvakaratidza kuti mapurotini-rima zvokudya zvinowanzoendesa kune kuneta kuderera muightlifters uye vanhu vanoita simba rinoshandisa. Uyezve, zvidzidzo zvinoratidza kuti kuneta kunogona kuderedzwa pamwe nekubatsirwa kwevamwe amino acids, iyo iri chivakwa chezvigadzirwa zveprotein, inozivikanwa se branched chain amino acids. Kuti urambe uine utano hwakanaka uye hudzivirira kuneta, edza kudyira zvakakwirira mapuroteni emvura panguva imwechete yekudya. Mhedziso: Kushandiswa kwehuwandu hwepuroteni yakakosha kunokosha pakuchengetedza metabolism nekudzivirira kuneta. Ivai nemugove wakanaka wemapurotini muzvokudya zvose.
8. Kusakwanira mvura yakasikirwa kurasikirwa
Kubviswa kwemvura yakawanda yakakosha kunokosha pakuchengetedza simba rekuchengetedza simba. Maitiro mazhinji emasikirwo emagetsi anoitika mumuviri wako zuva rega rega, anotungamirira mukurasikirwa kwemvura, iyo inofanira kuzadzikiswa. Kuderedza mvura kunowanikwa kana usinganwi mvura yakakwana yekuzadza mvura yakabviswa nemuviri, feces, uyezve kufema. Tsvakurudzo dzinoverengeka dzakaratidza kuti, kunyange kunyanyisa kudengenyeka kunogona kutungamirira pakuderera kwezvokuchengetedza simba uye kuderedza kukwanisa kuisa pfungwa. Mune rumwe ruzivo, varume vanoratidzira pachitsika uye vachirasikirwa ne1% yemuviri wavo muhutachiona vanonzi havanyanyi kuneta pavanenge vachiita basa rimwechete, vachichengetedza zvakakwana zvinokonzera mvura mumuviri. Kunyangwe iwe ungangodaro wakanzwa kuti iwe unoda kunwa magirasi makumi mapfumbamwe nemazana makumi manomwe nemazana mana (237 mL) emvura pazuva, unogona kuwedzera zvakanyanya kana zvishoma, zvichienderana nehupamhi, makore, zvepabonde nebasa rekuita. Nheyo inokosha ndeyokunwa mvura yakakwana kuti urambe uine huwandu hwakakwana hwekuzadza muviri nemvura. Mhedziso: Kunyange kunyanyisa kwemahydration kunogona kuderedza simba rekuchengetedza simba uye kunyanya kutarisa. Iva nechokwadi chokuti iwe unwa mvura yakakwana kuti udzose mvura inosakara mukati mezuva.
9. Kutendeseka pane zvinwiwa zvezvinodhaka
Iye zvino pane zvakawanda zvinwiwa zvinopikira kukurumidza kudzorera simba rekupa. Muzvinyorwa zvinodhaka zvezvinwiwa, semutemo, zvine:
- Caffeine
- Shuga
- Amino acids, zvakadai sa taurine
- Dhadziro yakakura yevhithamini B
- Herbs
Zvimwe zvinwiwa zvinogona kugovera kupera kwechinguva kwenguva, nekuda kwezvakadzama zve caffeine uye shuga. Semuenzaniso, chidzidzo chakaitwa nevanhu vakuru vane hutano hwakanaka hwekurara chakawana kuti kushandiswa kwe "vashandisi vezvigetsi" kwakakonzera kuwedzera zvishoma mukufungisisa uye mupfungwa. Zvinosuruvarisa, zvakadaro zvinwiwa zvinokwanisawo, zvichida, kutungamirira pakudzoka kwokuneta, apo chinokonzera caffeine uye shuga zvinoguma. Kuongororwa kwemasvondo makumi maviri nemaviri kwakaratidza kuti, kunyange zvazvo simba rekumwa kunowedzera kukanganisa nekuvandudza mafungiro kwemaawa akawanda mushure mokushandiswa kwavo, zuva rinotevera kune kazhinji kanyanyisa kurara kwezuva. Kunyange zvazvo mararamiro akasiyana eine caffeine ane zvakasiyana, "simba" rinogona kuva ne 350 mg, uye mubhangi reimwe doro rinodhaka rinogona kuva 500 mg. Kuenzanisa, mukombe wekofi unowanzova 77-150 mg ye caffeine. Kunyange zvakadaro, kunyange kushandiswa kwemadiki madoro ewainiinated muhafu yechipiri yezuva kunogona kudzivirira kurara uye kunotungamirira kuderera kwekuchengetedza kwezuva zuva rakatevera. Kuti uparadze mhirizhonga yakadaro, edza kuderedza uye zvishoma nezvishoma uzvidzivirire kubva kune zvinwiwa zvinodhaka. Mukuwedzera, zvakakosha kupedza kushandiswa kwekofi uye zvimwe zvinwiwa zvine caffeine mangwanani-ngwanani, kunyanya pane dumbu risina chinhu. Mhedziso: Zvimwiwa zvine simba zvinokonzera caffeine nezvimwe zvinoshandiswa zvinogona kupa simba shoma, asi kazhinji zvinotungamirira kukuneta kunowanzoitika.
10. Kuwedzera kwepfungwa
Kushungurudzika kwenguva refu kunogona kuita kuti simba rekuchengetedza simba uye hupenyu huve nani. Kunyangwe kushungurudzika kuduku kunowanzoitika, tsvakurudzo dzakawanda dzakabatanidza zvakanyanya kudzvinyirira nekuneta. Mukuwedzera, maitiro ako ekudzvinyirira anogona kukukanganisa manzwiro aunoita. Chimwe chekudzidza pavadzidzi vekoroji chakaratidza kuti kudzivisa kushungurudzika kunotungamirira kukura kukuru. Kunyangwe, zvichida iwe haugone kudzivisa mamiriro ekumanikidzira, asi kukudziridza maitiro ekugadzirisa kusazvidya mwoyo kunogona kukubatsira kudzivirira kunzwa kwokuneta zvakakwana. Semuenzaniso, hurukuro yakawanda yekuongorora pamusoro pekutsvakurudza inoratidza kuti yoga nekufungisisa kunogona kubatsira kubvisa kushungurudzika. Kuita maitiro akadaro kana mamwe maitiro e-psychophysical zvinogona kukubatsira iwe kunzwa uine simba uye zviri nani kukunda kushungurudzika. Mhedziso: Kuwedzerwa kudzvinyirira kunogona kutungamirira kuneta uye kuderedza hupenyu hwehupenyu. Kushanda nevanyanzvi kuderedza kushungurudzika kunogona kubatsira kuwedzera simba.
Icho chinopedzisa
Kune zvakawanda zvinokonzera kukonzera kusingaperi. Zvakakosha kutanga kupedza matambudziko ehutano, sezvo chirwere ichi kazhinji chinowedzerwa nekuneta. Zvisinei, kuneta zvakanyanya kunogona kuitika nekuda kwekuti iwe unodya uye unwa, uri kushanda sei kana kuti iwe unobata sei kushungurudzika. Nenzira, kuburikidza nokuita zvishoma kuchinja mararamiro ako, unogona kuwedzerwa kuwedzerwa simba rako uye hutano hwehupenyu hwose. Kana uchida mazano uye rubatsiro pakuchinja tsika, iwe une mukana unoshamisa - yega yevhiki yega yega "Rainbow padika". Mumazuva manomwe iwe uchagamuchira zvidzidzo zvevideo 7 pazvokudya zvinovaka muviri, kugadzira kudya kwakakwana uye kukurira kusadya kwakanaka sekudya sekudai kudya. Iwe unogona kubhadharira chikoro pasina chekubhadhara kusvika musi waSeptember 14 kuburikidza neiyi link.