8 mazano akareruka e "mangwanani akakwana":
1. Dream. Wana nguva yakakwana yekurara, asi usanyanya kurara. Zvinonyanya kukosha kurara zvakakwana uye kurara usiku. Icho chokwadi ndechekuti mahomoni anokonzera kudya uye kuguta ari pasi pechircadian (zuva nezuva) rhythms uye, sezvinoratidzwa neongororo, kusarara kwakakwana kana kushayikwa kwekurara usiku kunokonzera kuwedzera kwechido, nekudaro zvichikonzera kudyisa uye kuonekwa kwekurema kwakanyanya. . Kurara kwakakwana kune wese munhu ane nguva yakasiyana, paavhareji kubva pa6 kusvika kumaawa masere. Asi usanyanya kurara! Tsika yekurara pakupera kwevhiki kana kurara masikati inotungamira mukusaenzana kwehomoni, kuneta kwese, kusakendenga uye kunobatsira mukurema.
2. Mvura. Tanga mangwanani ako negirazi remvura inodziya. Iyo yakanaka tembiricha yemvura inenge 60C, kana uchida, unogona kuwedzera muto weremoni kwairi. Mvura, kunyanya mvura ine lemon, inzira yakanaka yekumisikidza gadziriro yekugaya uye muviri wose, inosimudzira kusununguka kwemangwanani (kuchenesa matumbu) uye kuderedza uremu.
Ramba uchifunga kuti mvura inopisa inogona kuwedzeredza chido chako uye kukanganisa tsika dzako dzemangwanani usati wadya. Usakanganwa kunwawo mvura zuva rese. Kusiyana nekutenda kwakakurumbira, hapana chikonzero chekunwa chete 2-3 malita emvura yakachena, mvura inowanikwa kumuviri inowanikwa mumichero, miriwo, uye kunyange tii nekofi. Zvinonyanya kunzwisisika kunwa mvura kwete mumagirazi, asi mune sips, uchidzidzira kutevedzera manzwiro enyota. Zvinobatsirawo kunwa 0,5-1 girazi remvura musati wadya imwe neimwe. Uye dzivisa kutonhora uye kunyanya mvura yechando uye lemonades inotapira.
3. Charger. Tanga zuva rako nekurovedza muviri zvishoma. Inogona kunge iri 5-10 maminetsi ehatha yoga, majoint gymnastics, kana 1-2 maminetsi mubhawa yakachinjika. Izvi zvinozoita toni muviri wese nekumutsa pfungwa. Mukuwedzera, kuita zvishomanana kwemuviri usati wadya kudya kwemangwanani kunobatsira kudzikamisa mazinga eshuga yeropa, iyo inovhara nzara uye inodzivirira kudyisa pakudya kwemangwanani.
4. Kufungisisa. Pedza angangoita maminitsi mashanu mangwanani ega ega uchifunga nezvenguva iripo. Maitiro acho ari nyore: gara zvakanaka nemusana wakatwasuka munzvimbo yakanyarara, teerera kune mamiriro epfungwa dzako, tevera pfungwa uye manzwiro. Kufungisisa hakuna kukakavara uye hakusanganisi kushanda nesimba uye kuita shanduko kune zviri kuitika. Iwe unongotarisa chiri uye usaedze kupindira nacho chero nzira. Ongororo dzakawanda dzakaratidza kuti kufungisisa kwemangwanani kunobatsira kuderedza uremu uye kudzora madyiro.
5. Protein breakfast. Usaregeredza kudya kwemangwanani, nekuti chokwadi inogadzirisa kosi yezuva rese. Vanhu vashomanana chete vanobatsirwa nekugadzira chiedza chemangwanani kana kutoita pasina, kune vamwe vose, kudya kwemangwanani kudya kwakakosha. Kudya kwemangwanani kunosarudza kana iwe uchizonzwa wakaguta uye kugutsikana kusvika masikati kana kusingaperi snacking. Protein yekudya kwemangwanani inokurudzira kuonda nekuderedza mazinga eghrelin, hormone inokonzera kudya. Asi kudya kwemangwanani nemacarbohydrates akawanda kunowedzera secretion yeghrelin uye nokudaro kunongomutsa chido uye kunodzivirira kuguta. Saizvozvo, oatmeal kana muesli kwemangwanani haisi iyo yakanakisa sarudzo. Izvo zvine hungwaru kushandisa kottage chizi, yogati, chizi, nzungu, mhodzi, mapuroteni zviyo, senge quinoa kana amaranth, uye zvimwe kwemangwanani.
6. Kuzorora kwemaawa maviri. Ranga pfungwa dzako. Pakutanga, isa alarm uye chengetedza kwemaawa maviri kumbomira pakati pekudya kwemangwanani uye kudya kunotevera (unogona kuwedzera kumbomira kusvika maawa mashanu). Iyi tsika yakapfava haingokupei kutonga kwakawanda pamadyiro ako, asi ichava chishandiso chakanaka chekuzvidzora. Uyezve, kuchengetedza kumira kwenguva refu pakati pekudya kunobatsira kuburitsa muviri uye kudzoreredza iyo enzymatic system.
7. Zuva. Ingovhura maketeni. Chiedza chezuva chine mhedzisiro yakanaka pahurongwa hwemitsipa, kusanganisira secretion ye "nzara" mahormone, ayo anobatsira kubvisa uremu hwakawandisa. Saka vhura mahwindo kana, kana zuva rabuda, tora maminetsi gumi nemashanu kufamba mangwanani. Kuvhenekwa kwezuva ndiyo nzira yakanakisa yekuzadzisa zvinodiwa nemuviri wako vhitamini D. Uye kuwana vhitamini D yakakwana kunogona kukubatsira kuderedza uremu uye kunyange kubatsira kudzivirira kuwanda. Paavhareji, kuva muzuva kwemaminetsi gumi nemashanu (tichifunga kuti ganda rakawanda rinoramba rakavhurika) ndiyo nguva yakakwana yokuti muviri ugadzire mwero wakakwana wevhitamini D. Kana uchigara “usina zuva, unofanira kufunga nezvokutora vhitamini D. muchimiro chezvokudya zvinowedzera.
8. Diary. Tanga "zuva rako rakanaka" nekunyora rondedzero uye edza kuomerera kune iyo kosi zuva rese. Usati warara, ongorora runyoro rwako rwemangwanani uye dzokorora (nemuromo kana kunyora) zuva rese. Maka zviitiko zvakakosha, kubudirira, kukundikana, ongorora mamiriro ako pamatanho ese: muviri, pfungwa, manzwiro, etc. Iyi tsika iri nyore inokurudzira ruzivo rwakadzika uye inokurudzira kukura kwemukati. Kuchengeta diary yezvokudya zuva rose inzira iri nyore yekuzviranga iyo inowanzotarisirwa pasi. Zvichakadaro, zvidzidzo zvakaratidza kuti iyi nzira iri nyore haingobatsiri kuderedza uremu, asiwo yakanakira chirango chakazara.
Shanduko shoma shoma kumaitiro ako emangwanani anogona kuva kiyi ye "zuva rakanaka" uye nzira iri nyore yekuchengetedza chiyero uye simba. Uyezve, ine mhedzisiro yakanaka pakurasikirwa uremu uye hutano hwese hwekuvandudza. Usakanganwa mangwanani!