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Nguva yechando inguva inonakidza yevanhu vemazera ese seKisimusi neGore Nyowani zvava kukona. Iyo tembiricha inotonhora inoita kuti munhu ave nehusimbe uye kugara uye kuvadzivirira kubva kumabasa mazhinji ekunze. Izvi zvinogona kukoka nyaya dzehutano nekuda kwekukanganisa pane kurovedza muviri, kazhinji kana vanhu vachingoda kugara pasi pemagumbeze avo nguva dzese uye kunakirwa nesobho inopisa.
Muchikamu chino, tichakurukura mamwe emazano akareruka uye akapusa ekuramba uine hutano mumwaka wechando. Vatevere uye unakirwe nemwaka nenzira yakanakisa.
Zvekudya Matipi
1. Sanganisira vhitamini C
Vitamin C is antioxidant iyo inobatsira kusimudzira immune system uye hutano hwakazara. Kusanganisira chikafu chevitamin c chakadai semamoni, orenji, kiwi nesipinachi muchikafu zvinogona kubatsira kudzivirira dzihwa rechando, kutonhora uye zvimwe zvirwere uye kukuchengetedza uine hutano. [1]
2. Wedzera protein yekushandisa
Mapuroteni inzira huru dzekudzora huwandu hwekoriori inoshandiswa, izvo zvisingaiti zvinowedzera munguva yechando sezvo vanhu vachiwanzodya chikafu chakawanda kurwisa tembiricha inotonhora vaine mashoma mabasa epanyama. Zvikafu zvine mapuroteni-zvinogutsa nzara yako uye zvinokupa kuguta uye nekudaro, kudzora huwandu hwenyu hwekoriori.
3. Idya chikafu chinodziya
Chikafu chatinodya chakanangana netembiricha yemuviri wedu. Kudya chikafu chinodziya mukati menguva yechando kunogona kukupa iwe kunzwa kwekudziya uye kudzivirira tembiricha yemuviri wako kudonha pasi. Izvo zvakare zvakanaka kusimudzira simba kuita zviitiko zvemuviri mumwaka.
4. Usasarudze zvekudya zvinorema
Mumwaka wechando, vanhu vanowanzoita husimbe uye kushaya rakakodzera chirongwa chekushanda. Izvi zvinoita kuti muviri unzwe usimbe uye kupera simba. Kudya kwakanyanya kunowedzera kune isina hutano mararamiro uye kunowedzera mikana yekurema uye zvimwe zvirwere zvehutano.
5. Usarasikirwa nemvura
Vanhu kazhinji vanopotsa kunwa mvura yakakwana munguva yechando izvo zvinogona kutungamira kune akati wandei ganda uye matambudziko ehutano senge rakaoma ganda uye itsvo matombo. [piri] Dzivisa tsika dzakadai sekuti muviri unoda mvura kuti ishande zvakanaka kunyangwe munguva inotonhora. Shandisa magirazi matanhatu emvura (mvura inodziya sarudzo) kuti ugare uine hutano.
6. Sanganisira mimwe michero nemiriwo
Kuwedzera mimwe michero nemiriwo kuchikafu chako seyakavaka muviri mukati mayo zvinogona kubatsira kuwedzera hutachiona uye kudzivirira kubva pakurema. Dzivisa starchy, shuga, zvakagadziriswa uye zvine mafuta zvekudya sezvo iwo ane yakawanda macalorie. [3]
7. Inwa mishonga yemiti
Makwenzi emakwenzi akagadzirwa nemakwenzi nezvinonhuwira zvakaita sejinja, sinamoni, chamomile, licorice uye thyme zvakanakisa kupa hutano hwechando. Dzinobatsira kurwisa chillness uye zvinoshamisa kune immune system uye zvimwe zvinotonhora zviratidzo sekurwadziwa pahuro uye chikosoro. Dzivisa kuwedzera shuga kumakwenzi emakwenzi.
8. Iti kwete kune zvine mafuta chikafu
Chikafu chemafuta chinokonzera mafuta kuvaka-kumusoro ayo anochengetwa mumuviri. Mukushomeka kwekurovedza muviri kwakakwana, mafuta akachengetwa anokonzeresa nyaya dzehutano dzakadai sekufutisa, hosha dzemwoyo, cholesterol yakawanda uye matambudziko ekugaya sehurwere uye hutachiona hutumbu.
9. Edza zvinonhuwira zvine utano
Nguva yechando zvinonhuwira senge turmeric, nhema mhiripiri, sinamoni, ginger uye fenugreek zvakapfuma muma antioxidants ayo anogona kubatsira mukukurumidza kurasikirwa kwekurema. Izvi zvinonhuwira zvinoita kuti dzihwa dzirege uye zvinogona kudzivirira immune system kubva mukusagadzikana. [4]
10. Waini inogona kubatsira
Waini inogona kuve yakanakisa yekugadzira ingredient panguva yechando. Kubatanidza waini mune zvimwe zvekudya senge muto nenyama zvinogona kubatsira kusimudza kunaka kweiyo dhishi. Chidzidzo chinotaura nezve zvingangoitika zvevascular mhedzisiro yewaini tsvuku painomwiwa mukati menguva yechando. Waini inobatsira kune hutano hwemwoyo uye kufamba kweropa kwakakodzera. [5] Zvisinei, dzivisa kuwandisa.
11.Tsiva mukokonati mukaka
Inoisa mukaka wekokonati mukati memwaka sezvo wakakora uye wakapfuma mumacalorie nemafuta acids. Zvinogona kutora nguva yakareba kugaya uye kukonzera matambudziko emudumbu akadai sekuzvimba kana manyoka. Panzvimbo pezvo wedzera mukaka wakakoshwa kana yogati kune yako ndiro sezvo iwo ane hutano sarudzo.
Matipi Kusimba
12. Workout nguva dzose
Kushanda kunze kunofanirwa kuve chikamu chehupenyu, kunyangwe iri mwaka upi. Kurovedza muviri kunotibatsira kuti tigare tichidziya uye kunatsiridza metabolism uye kuyerera kweropa mumuviri, nekudaro kudzivirira mwaka furuwenza nezvimwe zvirwere zvisingaperi. Enda kumakirasi eyoga, rova iyo yekurovedza muviri kana kuzvidzora iwe nekufungisisa kudiki. [6]
13. Tanga nekudziya-kumusoro
Munguva yechando, mhasuru dzinowanzo sunga nekuda kwekutonhora uye kutama kwekufamba kwemuviri. Naizvozvo, usati watanga pane kurovedza muviri, zvakanaka kutanga wamboita kudziya-kumusoro, kunyanya zvine simba zvekuita-kudzidzira kudzikisa njodzi yezvipenga nekuda kwekufamba kamwe kamwe.
14. Tanga kuchovha bhasikoro
Mota dzakasununguka uye dzinodziya uye dzinogona kukutadzisa kubva kuchitonho chekunze, asi kuchovha bhasikoro kuchakuchengetedza uchidziya uye kukodzera uye kuchaitira kuwanda kwemabasa ako epanyama. Rangarira, usati waenda kunohamba mabhasikoro munguva yechando, zvidzivirire iwe pachako nekupfeka magiya ekudzivirira. [7]
15. Pfekai shinda dzakagadzirwa
Paunodikitira panguva yekurovedza muviri, zvipfeko zvinoshongedzwa zvakagadzirwa nedonje zvinowanzotora ziya uye zvinokusiya wanyorova uye uchitonhora, nokudaro zvichiwedzera njodzi yehypothermia. Dzivirira izvi nekupfeka madhirezi ekurovedza muviri akagadzirwa neshinda dzakagadzirwa sezvo dzisingabatise hunyoro uye kudzivirira tembiricha yemuviri wako kudonha pasi.
16. Pfeka mbatya dzine ruvara rwakasviba
Mhedzisiro yemavara akasiyana pane yekushisa tembiricha ine nharo. Nekudaro, zvidzidzo zvakawanda zvinoti mavara erima anowanzo tora kupisa uku iwo mavara akareruka achiratidza kupisa. Naizvozvo, sarudza kupfeka rakasviba-rakapfeka rinoshanda kana bhachi paunenge uchienda kunze kwekuita zviitiko sezvo zvingangokubatsira kuti ugare uchidziya uye unodziya. Zvakanakisa kusarudza attires nemakona anovhenekera kana iwe uchigovana migwagwa nevatyairi kuti vanyatsoonekwa. [8]
17. Dzivirira mhino dzako, nzeve uye zvigunwe
Chero nguva tembiricha painodonha, muviri unotanga kuchengetedza kupisa uye simba nekuderedza kuyerera kweropa kusvika kumagumo senge mhino, nzeve uye zvigunwe. Izvi zvinogona dzimwe nguva kutungamira kuchando munzvimbo dzambotaurwa dzomuviri. Naizvozvo, zvirinani kuvhara mhino dzako ne mask (sezvazviriwo mwaka weCOVID-19), nzeve dzine sikafu nezvigunwe zvine shangu usati waenda kunoshanda.
Mamwe matipi ane hutano
18. Gara wakatakura ruoko rwekuchenesa
Denda re COVID-19 riri kutapudza mamirioni avanhu pasi rose. Sezvakarairwa neWHO, CDC uye mamwe mazhinji anozivikanwa masisitimendi ehutano, hutsanana nemaoko uye kupfeka masiki ndizvo zviviri zvakakosha kudzivirira hutachiona kuti husapararire. Gara uchitakura ruoko rwekuchenesa uye urushandise nguva nenguva, kunyanya usati wadya kana kubata maziso ako. [9]
19. Wana zuva rakaringana
Chiedza chezuva chiri chikuru vhitamini D sosi iyo inopa kune akasimba mapfupa uye hutano hwakazara. Inoitawo basa rakakosha mukudzora mahormone anonzi serotonin inova inokonzera kugadzikana, mufaro uye kugarika kwemunhu. Wana zuva rakaringana sezvo richikubatsira kuti ugare uchidziya pamwe nekupa rubatsiro runodiwa rwehutano.
20. Dzivisa kurara masikati
Kurara kunobatsira kuporesa nekugadzirisa maseru akakuvara uye nyama, kudzikisira zviitiko zvehutano hwepfungwa senge kushushikana, uye kudzikisa njodzi yezvirwere zvisingaperi. Kurara kwehusiku kwakakosha zvakanyanya kune hutano. Nekudaro, husimbe uye tembiricha inotonhora inogona kukonzeresa kurara masikati masikati izvo zvinogona kukanganisa kurara kwehusiku. Zvidzivirire kubva pakutanga nekuzvibata mune zvimwe zviitiko uye kurara wakasimba husiku.
21. Pfeka mbatya dzechando
Hembe dzechando dzakadai semabhachi, mapurlovers, zvitsvuku neheti zvinobatsira zvakanyanya kupisa kupisa kubva mumuviri. Hembe dzakadai dzakagadzirwa nemvere dzemakwai uye dzinokupa iwe kunzwa kwekudziya uye kugadzikana panguva yechando. Kana iwe uchinetseka nekurwadziwa kwakanyanya kwemajoini munguva yechando, mbatya dzechando dzinogona kubatsira kudzivirira kusangana kwakabatana.
22. Oiri isati yageza
Kuzora mafuta usati wageza kunobatsira kuvhara hunyoro muganda uye kunovimbisa kuti hapana hunyoro hwakawanda hunorasika kubva paganda panguva yekugeza. Unogona kuita izvi uchishandisa mafuta emuviri kana zvakapusa, coconut kana masitadhi mafuta usati wageza.
