1. Muimba yekurara iwe unoda kubvisa runyararo rwese runopera. Nzvimbo yose inonzwika inofanira kunge ichikuvadza uye yakasvibiswa.
2. Maketeni pamahwindo haafaniri kurega chiedza chichipfuure uye rive rima.
3. Vasati vaenda kunorara, imba yekurara inofanirwa kupera.
4. Usati waenda kunorara, tora bhaji inotonhora.
5. Kurara kwerindira kunoda kushandiswa kubva kune iyo.
6. Chivako haisi nzvimbo yekombiyuta uye TV.
7. Usanwa doro usati warara. Uye kunyange zvazvo doro rinobatsira kukurumidza kurara, asi kurara hakuzove kwakasimba, uye kunaka hakuna kukosha kutaura pamusoro. Kubhadhara kwekusava nechokwadi kunofadza zvikwama pasi pemeso, kuzvikudza.
8. Usaenda kunorara kune ane nzara kana kuti ane nzara mudumbu.
9. Usati waenda kunorara, unofanirwa kusabvisa caffeine uye nicotine.
Maererano naClaudia Schiffer, anoda maawa 12 ehope kuitira kuti aone zvakanaka. Tine maawa mashomanana okurara, uye izvi zvinowanzova 7 kana 8. Uye nguva ino inobata hupenyu hwedu zuva rose, asiwo maitiro edu. Aya haasi mazwi asina chinhu, ayo anorara anokanganisa kunaka. Edza kurara pamubhedha wakareruka wakaremara kana kwemausiku mashomanana kuti urege kurara, iwe uchaona kuti pasi pemaziso kwakaonekwa rima, uye ganda rakapera.
Izvo zvinokanganisa kurara kune kunze? Munguva yehope, kukura kwevanhu hormone melatonin inobudiswa mumuviri womunhu. Melatonin inokurudzira kugadzirwa kwe collagen - puroteni inodzivirira kuonekwa kwemakwenzi, inoita masaga eganda, inoita kuti ivandudzwe. Maererano nehuwandu hwemashoko, melatonin inobudiswa panguva yehope huru. Kunyanya kurara, usiku huro pamishonga inorara, inounza muviri wemunhu kudarika zvishoma pane kurara kwakakodzera uye kwepanyama.
Ko kurota kunogona kuita sei kuti uve mukadzi akanaka uye asingadzivisiki?
Mutonge mumwe
Zvakakosha kurara uye kumuka panguva imwe chete. Mune mamwe mazwi, kurara hakufaniri kuuya kana pasina simba, asi kana yava nguva yokurara. Mukurota iwe unoda kunyarara uye kunyatsofamba, asi hauna kukanganisa.
Mutemo wechipiri
Ita tsika yako yekuenda kurara. Itai chinhu ichi chakanakidza: mishonga yekasi kana girazi remukaka wakachena neuchi, mubhati wekuputika, netsoka yekupisa nemafuta anonhuwira. Chinhu chikuru ndechekuti inokurudzira uye inounza mufaro. Iwe unogona kuisa chiso chako kamukamu unofadza nekunhuhwirira kwakashata, kusanganisira mimhanzi inonakidza, kuita unotapira pamberi kubva ku yoga, muchidimbu kuti uzvigadzirire iwe pachako.
Chakavanzika chechiito ichi ndechekuti iwe unogadzira imwe tsika, uye uchinje muviri wako kuti ugare wakarara. Mukuwedzera, iyo inzira yakanaka yekubvisa pfungwa dzisina kufanira uye kunetseka, sezvo idzi dziri shamwari dzepamusoro dzekushaya hope.
Mutemo mukuru wechitatu
Iwe unofanirwa kurara panzvimbo yakarurama. Uye kubva pachigaro icho muviri wako unotora munguva yehope, zvinodarika kupfuura zvatinofunga. Kana mutsara muchiroto uri munzvimbo isina kusimba, ipapo nhengo dzose dzomukati dzinotambura: okisijeni nzara inotanga, kupararira kweropa kunovhiringidzika. Uye iyi ndiyo nzira yakananga yekuonekwa kusina kunaka, kurwara. Chii chinofanira kuva mubhedha? Kana iwe ukavata pane zvinyoro zvishoma, musana wacho haungagamuchiri rubatsiro rwakakodzera, izvo zvinoreva kuti mitsipa yemutsipa, kumashure kuchava mumatambudziko nguva dzose.
Kana iwe uine dambudziko rokurara, usanyarara uchitambudzika. Iwe unofanirwa kutarisana neunyanzvi uyo anokuudza zvaunofanira kuita. Kune zvizhinji zvepanyama nemakemikari ekurara mapiritsi, asi haagoni kushandiswa pasina kusarudza chiremba. Asi zvido zvepanyama zvinowanikwa kune vanenge vose.
Hops
Ichatibatsira kubvisa urongwa hwekutya. Haikwanise kushandiswa nevakadzi vane pamuviri, sezvo inokonzera kuisa.
Valerian midzi
Inobatsira kubvisa kutya nekushaya hope. Zvisinei, kudarika kunokonzera misoro uye kudhakwa.
Chamomile
Inokurudzira kusununguka uye inobatsira kudzora manzwiro. Asi zvinogona kukonzera mishonga.
Passionflower
Inonyaradza hurumende yenheyo yevanhu. Haikwanise kushandiswa nemishonga inobvisa kuwedzerwa kweropa.
Chikafu uye kurara
Chimwe chinhu chinonyanya kukoshesa kurara chikafu chatinodya tisati tarara. Izvo zviri nyore kudya kwemanheru, zvakanyanya kurara. Usati usvika pakubhedha, unofanirwa kudzivisa kupinza, nzara, mafuta mafuta, mazai, nyama tsvuku. Pamusoro pezvinwiwa hazvidi kushandiswa izvo zvinenge zvakagadziriswa - kafi, tea yearangi, doro. Kudiwa kunofanira kupiwa kumiti yose yehuwani, hove, pasta, chingwa chakachena, mbishi yakasvibirira. Nzira yakanaka ndeyokudya maawa maviri asati avata.
Kuziva kuti kurara kwakadini kune muviri wemunhu, uchaona kuti hauiteveri mazano anobva munyaya ino. Uchitevera mazano aya, unogona kuva nechokwadi chokuti iwe wakarara zvakanaka uye unogona kurara zvakanaka usiku.