Muchikamu chechitatu chekuzvitakura, vakadzi vazhinji vanonyunyuta nezvezvinetso zvekurara. Hazvishamisi - dumbu guru rinokutambudza iwe, musana wako unorwadza, uye nyaya yacho inowedzerwa nemakumbo emhuru uye kushanyira kakawanda kuchimbuzi. Nzira yekurara sei mumamiriro ezvinhu akadaro?
Gangaidzo iri, inyaya yekuti munguva iyo kuzorora kwakakosha zvakanyanya, kunokurudzira kushaya hope, idambudziko kune vakawanda se70-90% yevakadzi vane pamuviri. Iwe hausi wega nedambudziko rako! Kana ukamuka husiku, simuka uende kuchimbuzi, womhanya uchitenderera nemba usingawane nzvimbo yako, usazvinetse - zvakajairika. Pamusoro peizvi zvose, pane pfungwa pamusoro pekuzvarwa kuri kuuya. Ndiyo nzvimbo yepfungwa ndiyo inonyanya kukosha pano kuti unonetseka kurara.
Paunoswedera pakusununguka, ndipo paunowedzera kushushikana
Kuberekwa kwomwana ndiko kuchinja kukuru, kunobatanidza nekutya kwakawanda uye kusava nechokwadi. Iwe unotya kuti uchakwanisa here, kana zvese zvichafamba sezvazvinofanira, iwe unofunga nezvekuti zvichave sei. Izvi zvinonyanya kuitika kune vakadzi avo ino inongova pamuviri wekutanga, saka havazivi zvakakwana zvokutarisira.
Aya marudzi emafungiro anonyatsoita kuti zvive zvakaoma kuwira muhope dzakadzikama. Asi pane zvimwe zvikonzero nei zvisiri nyore:
- Advanced pamuviri inyaya yakaoma, nokuti chibereko chatove chakawedzerwa zvokuti chinenge chatove chisina kugadzikana pamubhedha. Hazvirevi kuti zvakaoma kurara nokuti dumbu rinorema uye rakakura, asi kuchinja kwese kwechinzvimbo kunoda kushanda nesimba.
- Muzongoza unotanga kurwadza nekuti unotakura huremu hwakawanda.
- Matambudziko nekuita weti anewo hunhu, nekuti chibereko chinoisa kudzvanya padundira, saka unoshanyira chimbuzi kazhinji. Kuti unyatsobudisa dundira rako, ugere pandiro, rerekesa pelvis yako kumashure kuti ubvise kudzvanywa pachibereko, uye zvinyoro simudza dumbu rako nemaoko ako.
- Chimwe chiomero chinowanzova chikaranga chemhuru yeusiku, chikonzero chacho chisina kunyatsotsanangurwa. Zvinofungidzirwa kuti zvinokonzerwa nekusafamba zvakanaka kana kushaya magnesium kana calcium.
Nzira yekurara sei murugare usiku?
Dambudziko rekushaya hope rinofanirwa kugadziriswa neimwe nzira, nekuti iwe unoda kusvika maawa masere kusvika gumi ekurara izvozvi. Zvinhu zvakati wandei zvinokanganisa kumhanya kwekurara, kana ukazvigona, une mukana wakanaka wekuti unozozorora zvakanaka:
- dhayeti - idya kudya kwekupedzisira 2-3 maawa asati avata, zvichida nyore nyore kudya kwemanheru nenzira yezvigadzirwa zvakapfuma muprotein uye calcium - ice cream, hove, mukaka, cheese uye huku. Ivo vachawedzera mwero we serotonin, iyo ichakubvumidza iwe kuzorora uye kurara murunyararo. Usanwa cola kana tii manheru, nekuti vane caffeine inokurudzira, panzvimbo pacho sarudza lemon balm, chamomile kana lavender infusion. Mukaka unodziya zvakare mushonga wechinyakare wekushaya hope. Kuti udzivise cramps, gadzira kushomeka kwe magnesium nekudya nzungu uye chokoreti yakasviba.
- Kurara nzvimbo - zvichava zvakanakisisa kune rumwe rutivi, kunyanya kuruboshwe, nokuti kurara kurudyi kune chigumisiro chakaipa pakutenderera (sezvakangoita kurara pamusana wako kubva pamwedzi wechitanhatu wemimba!).
- Kugadzirira kwakakodzera kweimba yekurara - ive shuwa yekufemesa mukamuri yaunorara, haigone kudziya zvakanyanya (yakanyanya 20 madhigirii) kana yakanyanya kuoma. piro yako haifanirwe kunge yakanyanya kukora. Kuvata pamubhedha, isa maoko ako pamwe chete nemuviri wako uye kufema zvishoma nezvishoma, kuverenga kusvika ku10 - ichi chiitwa chekufema chichakubatsira kurara. Usati waenda kunorara, tora bhati rinozorodza nemafuta anokosha, makenduru, vhara maziso ako uye teerera mimhanzi inozorodza.