Iva noutano hwakanaka uye kubudirira kunobatsira tsika 14 dzaunoda kukura iwe pachako. Iyi kusarudzwa kwemitemo ichasimudzira hupenyu hwako kune imwe nzira yepamusoro.
1. Kurara maawa manomwe kusvika masikati
Zviuru, uye zvichida zvimwe, zvemigumisiro yekutsvakurudza iri kutaura pamusoro pe "golide" pakati kuti urara mukati maawa manomwe nemazuva manomwe. Vaya vanovata nguva dzisingasviki maawa manomwe uye vanoshandira kupfeka, kufa mberi. Uye iyo yakaitika isinganzwisisiki iyo inomirira avo vanorara vanopfuura maawa masere zuva nezuva. Masayendisiti anotsigira kuti kupera kunotungamirira kune chirwere cheshuga mushure memakore makumi matatu, kushungurudzika kwemagetsi, kuneta uye chirwere chemwoyo chisingadzivisiki. Teererai kubvunzurudzo yaDkt. Timothy Morjentaler, purezidhendi weAmerican Academy of Sleep Medicine, yaakapa kuThe Wall Street Journal.
2. Buda mumugwagwa!
Zvisikwa zvakanaka! Bvarura kubva pamafoni, terevhizheni, kunyaradza uye kuenda mberi mupaki. Haikwanisi kuita pasina gadget? Dhaunirodha bhuku pamusoro pe smartphone uye rara pamusana, uchibatanidza bhizinesi nemufaro. Sei zvakakosha kuva muzvisikwa? Muna 2009, Journal of Epidemiology uye Public Health yakabudisa mhinduro dzekudzidza, izvo zvinoita kuti tifunge. Vanhu vanopedza nguva mumahombekombe uye vanogara munzvimbo dzakasvibirira vane hutano hwakanyanya uye hutano kupfuura avo vanogara munzvimbo dzekugara dzekrete uye vanobva pamba pega panzira yekushanda nekutengesa. Vanhu ve "asphalt" vane mikana yakawanda yekurwadziwa nekuora mwoyo, kushungurudzika kwepfungwa, matambudziko emimba uye kurara. Vane utachiona husina simba, vanowanzoita zvirwere zvinotapukira.
3. Zvimwe zvepabonde zvakanyanyisa!
Uye kwete kungoita chete;) Zviyero zvekutsvakurudza zvinosimbisa kuti kurara kwakanaka kunobatsira. Kunoderedza kushungurudzika, migraine, kusachengetedzwa kunosimbisa kusimbisa. Inovandudza kuzvidzora uye inovandudza maitiro. Chiremba Corey B. Honikman akaratidza kuti kubvisa kwenguva refu kunodzikisa basa rinodzivirira romuviri. Uye Melissa Pillot mubasa re "Zvepabonde uye Zvakanaka Zvazvinoita Pamusoro Pemaitiro Emunodzivirira, The Brain, And Pain Management" yakafumura chokwadi chinoshamisa - kusachengetedzwa kwakanyanya kune 33% kune avo vanogara vachiita zvepabonde.
4. Kurara pabonde nguva dzose
Aiwa, hatizi snobs. Uye zvepabonde pasina kondomu yakanaka. Asi ngatiteerere kune zvimwe zvakakosha "Asi ...". Mimba isina kudiwa kana gonorrhea, HIV, syphilis? Wakava nechokwadi cheumwe wako here? Unoziva here waairara pamberi pako, uye uyo waaifambidzana naye anogovana naye mubhedha? Unoda kuita zvepabonde zvisina kudzivirirwa, zvose zvinoedza kuongororwa nezvirwere zvepabonde, uye zvinonakidzwa. Uye usati warara zvakare usina kondomu, tarisa huwandu hweHIV hweRussia.
Kubva munaEpril 2016, vanhu 1 022 766 vakaparirwa neHIV. Mamiriyoni! Uye ava ndivo chete avo vakauya kuchipatara uye vakanyoreswa. Asi mutakuri weHIV anogona kuva 5, 10 nemakore gumi nemashanu asingatombozvizivi ... Funga nezvazvo.
5. Shandisa nguva neshamwari nemhuri
Gungwa reseka, kushevedzera uye kufara mafungiro hazvina kukuvadza munhu. Kazhinji vanosangana nehama neshamwari pakupera kwevhiki, kugovana zviitiko, kubudirira uye zvinonakidza zvingaitika kwevhiki. Zvinyorwa zvinowanzoita kuti zvirwere uye kuora mwoyo ...
6. Usasvuta fodya. Uye kana ukasvuta, chimira pakarepo.
Unoda kufa pakutanga kwemakore gumi nemashanu, zvino utsi. Kwete? Drop it immediately! Kudzidza, kwakabudiswa muNew England Journal of Medicine, kwakabudisa migumisiro inotyisa, kunze kwekuti vanhu vanoputa vanobatwa nekenza yemapapu, vauraya utachiona, vanopfupisa hupenyu hwavo nemakore gumi nemashanu, uye ichi ndicho chokwadi chesayenzi.
7. Rudo kubika!
Icho chinotarisa kuti zvokudya zvekumba zvinonyanya kukosha kudarika ndiro yakanakisisa ndiro muresitorendi, yakagadzirirwa pasi pekunyanya kushandiswa. Kuwanikwa kwakaitwa nevadzidzi paCambridge University. Paunenge uchibika uri wega, iwe unonyatsogadzirisa hutano hwezvigadzirwa, chiyero chekugadzirira kwedha uye chirairo. Iwe unoita kudya nenzira iyo muviri wako unofarira nayo. Intuitively sarudza yakanakisisa yakawanda yemashizha uye nguva. Muviri wedu wakasikwa nenzira iyo inokurudzira izvo zvisingakwani kuti hutano panguva ino. Uye patinoona michina, tinoziva zvisingaiti isu pachedu. Mumwe mutorwa - mubiki - haagoni kufungidzira zvido zvemuviri wako.
8. Zvibereko zvakawanda nemiriwo
Zvimwe mavhithamini kunze kwezvibereko nemiriwo, haungawani chero kupi-uye ichi ichokwadi. Dyai nhasi karoti, mangwana apuro, zuva rinotevera mangwana tomato uye bhanana. Iyi ndiyo nzira yakaderera yehutano hwakanaka. Uye kana iwe usingadi kutsvaga, ita smoothies. Especially useful are raw vegetables, greens and citrus.
9. Usanwa soda, tapota!
Cola, Pepsi, fanta nedzimwe soda - zvinenge zvakanyanya kupfuura mukisi wepanyika here kana kuti tiyi yezvibereko? Tarisa pane zvakanyorwa, izvo zvinotungamirira kune zvinokonzerwa ne carbonate nekushandisa nguva dzose:
- Iyo ngozi yakawanda yehutachiona uye hutachiona hwehutachiona
- Constant bloating
- Kuwedzera muviri
- Diabetes mellitus
- High blood pressure
- Kurema mazinga e triglycerides uye cholesterol
- Myocardial infarction
Maererano nekuongorora kweAmerican Heart Association nekubatanidzwa kwevanhu vanopfuura 6 000 vanonwa soda zuva nezuva / kazhinji pavhiki.
10. Semvura zhinji sezvinobvira, changamire!
Zvichida, mvura inongova chinhu chemashiripiti ... Munhu anoumba ~ 75% yeH2O. Izvi chete zvinotyisa uye zvinokuita kuti ufunge pamusoro pezvaunoda kunwa zvakawanda. Mvura inovandudza kudya, hove uye moyo. Ganda romusikana anonwa 1.5-2 litre remvura pazuva rakanyanya kuwedzera uye rakanaka kudarika iro rinogutsikana nemikombe mbiri yeTai yezuva nezuva. Mvura inodiwa kuitira ubongo, masimba, ropa uye zvose-nhengo dzose. Inwai mvura zhinji yakachena!
11. Gara zvishoma, mira zvakanyanya uye uende
Kunyange kumira seri kwekombiyuta kunonyanya kukosha kupfuura kugara-zvakanyanya. Makambani mazhinji eT IT muEurope neAmerica vatotamira kuhofisi emahofisi nekugadziriswa kwemarefu kuitira kuti vashandi vashande pamabhandepiti kana vakamira kana vakagara. Kunyange yakagadzirirwa purogiramu chaiyo yeawa yega yekuchinja zvinhu. Ikoko ndiko kwavanofunga nezvehutano hwevashandi! Kana iwe uri murombo, iwe unogara mumapati maviri kana kushanda kwemaawa masere, uye ona nguva yekufamba. Usashandise elevator, pesa motokari kubva panzvimbo yekudzidza / basa, usangane neshamwari kwete mu cafe, asi mupaki kana kunyange mune zvekurovedza. Iwe wakanzwisisa pfungwa - mamwe magwara. Nenzira, zvipembenene nemakore makumi mapfumbamwe nemakumi maviri nemakumi matatu ndeye chirwere chechiremba chevashandi vehofisi nevatyairi. Ichokwadi, kwete tariro yakajeka?
12. Ita mazuva ose
Hapana nguva ye simulator? Hungu, uye Mwari anaye! Tora mimhanzi uye kutamba, svetuka zuva rose kwehafu yeawa. Ndicho chakavanzika chose chechimiro chakanakisisa uye rakanaka rematomu toni. Mukuwedzera, iri maminitsi makumi matatu emabasa ekuita muviri - izvi ndiko kudzivirira kwepfungwa yepfungwa, varicose mitsipa nezvimwe zvironda zvemitsipa yeropa nemoyo. O, zvinoratidzika, takanzwa zvakare: "Maminitsi makumi matatu akawanda ...". Uye iwe uchacherechedza nguva yakawanda iwe uri kuverenga vK news line, kupupurira Instagram kana kuona TV. Shandisa nguva ino yekudzidzira.
13. Kupfuura zvidzidzo panguva
Gynecologist / urologist, oculist, chiremba uye chiremba wemazino - chengeta kamwechete hafu yegore kunyanya kuvanachiremba ava. Sei? Hungu, kunyanya kuitira kuchengetedza mari ... Kuporesa dzino rinodhura kupfuura kuzarura muromo wako pakuongororwa kwachiremba wemazino uye kucheneswa kwemazino. Chiono chakarurama chiri nyore mumatangiro ekutanga emyopia uye astigmatism, zvisinei iwe uchawana magirazi kusvikira pakuguma kwehupenyu kana kurapa kwakakura kwemalasi. Pamusoro pekukosha kwekuongororwa ne gynecologist uye urologist, tinotarisira kuti unozviziva iwe pachako. Ndiani anoda kuuya kuna chiremba ane chirwere chekuzvarwa? Kudzidzisa - kutanga kwezvose!
14. Doro mune mwero
Hatitauri kuti doro nderipi rakaipa munyika yose. Masayendisiti akasimbisa kuti girazi reharuki yakanaka kana waini inosimbisa hutano hwemwoyo, inoderedza ngozi yekukura nechirwere cheshuga, inoita kuti ropa rivepo uye kunyange chiropa chinoshanda. Asi teerera - rimwe girasi rewaini zuva kana kuti kwete kupfuura 50 ml ye whiskey. Heanoi chimiro chisingaendi kune zvinokuvadza uye hachikuiti iwe doro. Zvimwe - iwe uchitove usvibisa muviri nedoro. Uye kana iwe ukanwa, sarudza chete doro rakanaka kana kuti usanwa zvachose.