Bvisa foni yako usati warara
Zvinoita sekuti munhu wese akaverenga zano iri kamwechete pachiratidziro che smartphone, akarara pamubhedha manheru, asi haana kuisa kukosha kwakawanda kwairi. Asi pasina: tsika iyi isina mhosva inokanganisa kushanda kwehuropi uye inokudzivirira kubva pakuzorora usati warara. Zvose zvinokonzerwa nechiedza chebhuruu chekrini, chinodzvinyirira kugadzirwa kwehomoni yekurara melatonin. Iwe unonzwa migumisiro ikozvino ikozvino: kurara kunowedzera kushungurudza, uye mangwanani kunzwa kwekuneta hakuperi. Sezvo makore achipfuura, mamiriro ezvinhu anogona kuwedzera kuoma: nekufamba kwenguva, kutenderera kwekurara-kumuka kunove kusaenderana nemasikati-husiku kutenderera - iyi inonzi circadian rhythm disorder. Muzhinji, zviri nani kusaunza kune izvi. Edza kusabatidza foni pamaawa maviri ese usati warara, kana kuishandisa zvishoma sezvaunokwanisa.
Ita maekisesaizi emutsipa maminitsi gumi pazuva
Iwe unofamba nhanho gumi dzinokosheswa uye sarudza masitepisi panzvimbo yekusimudza, asi musana wako uchiri kurwadza? Nyatsotarisa kumusana - kushanda pakombiyuta hakuregi kunyange kunyanya kushanda. Kana iwe ukagara munzvimbo imwechete kwenguva yakareba, kushushikana kunomuka mumutsipa wekervical, mitsipa yeropa inomanikidzwa. Asi kuri kuburikidza nedhipatimendi iri kuti uropi hwedu hunogamuchira oxygen. Edza kuita maekisesaizi ari nyore zuva rega rega kwemaminetsi 10: dhonza ruoko rwako pasi zvine simba uye urerekedze musoro wako kune rumwe rutivi. Wobva waita zvimwechete nerumwe ruoko, wobva warerekesa musoro wako zvinyoro nyoro.
Nyatsoteerera kudya
Chenjerera kuti unodya sei. Nutritionists vanonyevera kuti kana tikavhiringidzwa nekuverenga kana smartphone patinenge tichidya, uropi haugamuchire chiratidzo chekuguta munguva. Tinoramba tichidya tisinganzwi kuravira kwechikafu, uye kunzwa kwekuguta kunouya nekunonoka. Nguva inotevera paunogara pasi patafura, tambanudza nguva yekudya - inzwa kuravira uye kugadzirwa kwezvigadzirwa. Saka dumbu rako richabudisa acid yakawanda, uye iwe uchadya zvokudya zvishoma.
Bika zvakanaka
Tekinoroji yemazuva ano yasvika mukicheni yedu. Nhasi, midziyo yemumba, kana isiri kukuitira zvese, saka zvechokwadi inobatsira kubata nemabasa mazhinji zvinobudirira. Somuenzaniso, nekubika. Zvigadzirwa zvakasarudzwa zvinochengetedza zvakakosha microelements uye mavhitamini mune zvigadzirwa izvo muviri wedu unoda zuva rega rega. Miriwo yakagochwa inogona kubikwa pasina donhwe rimwe remafuta muAirfryer nekuda kweiyo inopisa air frying tekinoroji. Mangwanani ako smoothie anogona kuitwa akanyanya hutano neblender ine vacuum tekinoroji, senge . Paunenge uchikuya mumhepo, oxidation yezvigadzirwa zvinononoka, uye mamwe mavitamini anochengetwa muchinwiwa.
Kudziridza pfungwa
Iri zano harisi chete nezvehutano hwemuviri - kufunga kunobatsira pakuzadzikiswa kwezvinangwa zvehupenyu uye kuwirirana kwemweya. Muviri wedu unotipa masaini akajeka pamusoro pechimiro chemuviri nepfungwa, uye zvinodikanwa kuti tidzidze nzira yekuzviziva nemazvo uye kuzvipindura nemazvo. Kamwe chete pazuva, tarisa pane zvekunzwa mumasuru uye kufema. Edza kumisa kuyerera kwemifungo uye unzwe chaipo pakaungana kushushikana. Nokufamba kwenguva, iwe uchadzidza kuzvinzwisisa zviri nani, uye somugumisiro, uchakwanisa kuramba wakadzikama uye wakachena mupfungwa mune chero mamiriro ezvinhu anonetsa.
Chengetedza nguva yako yekurara
Patinorara, pane kuchinjana kwezvikamu zvekurara: kurara zvishoma nezvishoma kunodiwa kuti munhu apore, uye kurara kweREM ndekwepfungwa. Somnologists havakurudziri "kuzadza" kwemamwe maminitsi mashanu kana iwe wakamuka pamberi peawa yeawa - zvichida, kutenderera kwakazara kwapera, uye nekumuka kwakadaro iwe uchanzwa uchifara mukati mezuva. Kuti uvandudze maitiro ekurara, zviri nani kuenda kunorara uye kumuka panguva imwe chete. Kana pakutanga izvi zvichiita kunge zvakaoma, edza kushandisa aramu yechiedza - inopa kumutswa kwechisikigo uchishandisa musanganiswa wakasiyana wechiedza uye ruzha. Mienzaniso yemazuva ano, yakadai, ichabatsira kwete kungomuka, asiwo kurara, nekuda kwekuvira kwezuva.
Fema zvakanaka
Kufema kwakakodzera hakungobatsiri chete kubata nemanzwiro - isimba chairo rinoita kuti metabolism yakanaka, inosimudzira kugaya uye inovandudza hutano hwese. Kuti uzadze zvizere nhengo dzese neokisijeni, unogona kufemereka zvakadzika kweminiti kamwe chete pazuva uye wofema zvishoma nezvishoma. Iwe unogonawo "kufema nedumbu rako" kamwe chete pazuva - inhale sezvaunofuridzira dumbu rako, uye paunenge uchibudisa mweya, uchikwevera kumusana wako.
Itai mabhati ekurapa
Wellness yekugezera haingowanikwi kunzvimbo dzekutandarira - unogona kuita nyore kosi yekurapa yekugezesa kumba. Mvura inopisa ine zvinyorwa zvechisikigo inobvisa misoro, inodyisa ganda uye inokurudzira kuora muviri. Usati wabika, sarudza kuti chii chaunoda kuita. Saka, pakuderedza uremu, mabhati ane decoction ye tartar, iyo inoita kuti ganda rive rakasununguka, rakakodzera. Tsono, oregano, thyme ichasimbisa, saka zviri nani kutora bhati rakadaro mangwanani. Bhati rinopisa rine mint, juniper uye lemon balm richava nekudzikamisa uye rinonyatsozorora usati waenda kunorara.