Healthy mararamiro

Health ndicho chinoumba chinokosha kuti zvakakwana kuvapo. Ichi zvakakwana mumuviri, mupfungwa, magariro pachiyero uye tsime kuva. Zvinofungidzirwa kuti vanenge 10% utano anokonzerwa nemajini edu, 20% riri kwezvakatipoteredza, 10% of chechetere okurapwa, uye akasara 60% munzira tiri kurarama. Zvisinei, somunhu yakaoma munzanga upenyu, kuwedzera uye siyana mutoro pamusoro muviri, uye pane kudiwa nokukurumidza mararamiro utano.

Chii chinonzi utano hwakanaka?

Healthy mararamiro - zviri imwe gadziriro, iyo anoedza kutevera ose zvine munhu. It kunoreva mwero zvose, uye inobva anotevera zvinhu:

• utano tsika;
• yakachengeteka uye kugonesa zvakatipoteredza;
• akarurama uye zvinovaka muviri;
• uchirovedza muviri;
• utsanana;
• tempering.

Sei accustom pachavo kuti upenyu huzere?

Doctors zvave 10 vanorumbidza, izvo zvinogona kukubatsira kuwedzera upenyu, kuti azadzise uye zvinonakidza:

1. Tanga uropi Workout. Kazhinji vagadzirise Puzzles, Puzzles, kudzidza mumwe mutauro, funga pfungwa, pane kushandisa imwe karukureta. Saka iwe uchava nguva kudzidzisa uropi. Izvi zvichabatsira kunetesa kudzikisirana kwenyika, mwoyo unotanga kushanda nani zvikuru.
2. Basa. Regai kugara kumativi, kunyange kana uri richengetwe kusvikira pakuguma kwemazuva ake. Tsvaga ngaakuitirei nezvaanoda. Nemhaka iyi iwe tichagara muduku uye akanaka kwenguva refu.
3. Rega vachidyisa. Cherechedza nomwero uye kudya hapana anopfuura 1,500 macalorie rimwe zuva. Izvi zvinobatsira mumasero omuviri kuramba basa uye vachidzikisa. Asi regai kubva imwe zvakanyanyisa mumwe, tevera kukura zvokudya.
4. Itai menu nemakore boka, ukuwo. Somuenzaniso, vakadzi pamusoro makore 30 kunogona kudzivisa kuonekwa okutanga wrinkles vane chiropa uye nzungu. Varume vakuru kupfuura makore 40 zvinobatsira kuvandudza neitsvo dzavo Muterere uye chizi. Izvi zvichakubatsira kuderedza kunetseka uye nehove vanobatsirwa mwoyo uye kweropa hurongwa.
5. Kazhinji kuteerera pachako. Izvi zvichakubatsira pave nomupfungwa.
6. Rudo uye kudiwa. Kuti riri rudo anobatsira kubereka hormone mufaro (endorphin), kunosimbisa dziviriro yezvirwere mumuviri.
7. Fefetedza kamuri usiku. Ndisati ndarara, svinudzai mahwindo ari mufurati, kunyange kana mhepo tembiricha anodonhedza kuna 17-18 inegumi. Izvi zvichaita uvandudze muviri zvishoma pasi kuchinja zera-ukama.
8. Kurovedza muviri. Kunyange maminitsi vasere zuva muviri kunogona kuwedzera upenyu hwomunhu.
9. Regai zvishoma vasine. Pasinei chokwadi kuti zvinopesana ose pamusoro audzwa, zvipe nguva nenguva kudya chinhu zvinonaka.
10. Usarega hasha mukati make. Masero etsinga regai panoda, uye kazhinji ndivo chinokonzera chirwere. Kugoverana wako zvakaitika chizvarwa vanhu, uvaudze kuti ugumbuke.

Kuburikidza basa, kwete chete asiwo pfungwa, normalizes tsinga, mwoyo hunosimba. Asi zvose zvinofanira kuva nechiyero.

How kuramba hurumende ine utano?

Kuchengetedza utano uye vakarongeka nokushanda zvose hurongwa muviri, zvinokosha kugadzirisa kwadzinoita zuva. Dzidza kumuka uye agadzirire mubhedha panguva imwe chete, zvokudya dzakagoverwa pachishandiswa awa. Nokuda kwaizvozvi muviri anogona vajaire mumwe mutoro.

Kukunda muoti nokuzorora. Izvi zvichakubatsira kuchengeta muviri zvose zvakafanira mari. Akanetseka zuva nezuva inokanganisa pamusoro seboka, uye iwe unogona kukonzera zvirwere zvakawanda. The physiology mumwe munhu akasiyana nevamwe, saka mumwe munhu anofanira kuva zuva nezuva.

The zuva nezuva varume

Vazhinji nguva inofanira pamwe kurovedza, zvose zvemarudzi uremu kudzidzisa, achimhanya uye vachifamba kukura kutsungirira. Zuva inofanira kutanga noushamwari-up. Morning kudya kunofanira-matatu namashanu muzana vanosvika zuva kudya.
Vechiduku vangangowedzera zvingabatsira kutama. Naizvozvo, Zvakanyanya Kunaka Panguva Yepamuviri pashure pokudya kwemangwanani kufamba nehafu yeawa ufambe. Enda kushanda netsoka. Vakura, yakawanda nguva inofanira kupiwa kurovedza zvainanga masero kardiosistemy kanenge katatu pavhiki.
The daily zvokudya murume anofanira kusanganisira 5-6 zvokudya, kunyange zvazvo zvose huru zvokudya yaunodya apere maawa 16. To mubhedha vanofanira kugadzirira mumaawa 22-23. Mumaawa mashomanana vasati vanorara zororo uropi hwako, kubvisa panguva ino kuverenga mabhuku uye uchiona TV. Zvakanakisisa kuteerera chinozorodza mumhanzi uye kuti kumbofamba-famba.

Mode zuva vakadzi

The hadzi physiology chinzvimbo chekutanga nepamuviri uye pakusununguka, izvo zvinoratidza kudiwa kuomerera imwe purogiramu. Kuita kwadzinoita zuva, yeuka kuenda kumwedzi, kunobatsira kushandura inzwi uye hormone mumatunhu.
nguva yakakwana yaungapedzera kudzidziswa: kurovedza inotokonya cardiac hanya, uye ndichisveerera kurovedza. Mukadzi zvinobatsira kurara maawa anenge 8-9 rimwe zuva, kubva gumi pm kusvika 6 am. Gurai daily ndaisazombodya nhatu dzizere zvokudya uye vaviri nezvikafu zvishoma.
vakadzi repakati vanofanirawo kuva: Yoga uye kugwinya kwemaminitsi 40 pazuva. maminitsi gumi nemashanu inofanira kupiwa Workout. Pashure pemakore 30 nhamba maawa kurara inokurudzirwa kuderedza. Pashure pemakore 40 vanofanira kuderedza kuwanda nyama uye makabhohaidhiretsi, apo nhamba kudya uchida kuchengetedza.

Day zvaiitwa muvana

Kubvira vachiri vaduku vana vanofanira kudzidziswa kutarisira utano hwavo. Zvakakosha kuti kudzidzisa mwana kubva pazera kurangwa. Zvakanakisisa kumutsa mwana muna nomwe mangwanani uye kugadzirira kurara hapana papera pane maawa 21. Kusvika makore matanhatu mwana ndiyewo naps the zvinokosha. Kufamba mwana nguva dzinenge mbiri rimwe zuva, akamudzidzisa muchiitwa uye kuudza anokosha chikafu yaunodya 5-6 nguva.
vanofamba First vanofanira kuita asati adya chisvusvuro, uye yechipiri maawa mashomanana warara, asi rinofanira kuderedza kurovedza muviri. Pachikoro zera, zuva nezuva ari mwana zvinoenderana kuti kurovedza. Naizvozvo, hapasisina zuva hope, asi masikati zvinokoshawo kupa mwana kuzorora.
Yeuka kuti hurumende zuva ndiyo nheyo mararamiro utano, uye zvakakosha kuremekedza munhu wose, pasinei nezera uye pabonde mhando.