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Kuchengetedza mararamiro ane hutano chinetso kune vese. Nebasa renguva yakazara uye nebasa remhuri, zvinoomera vanhu kuti vatarise pakurarama zvine hutano. Zvakare, uine huwandu hwenyanzvi mazano aripo, kusarudza akanakisa kazhinji kunowanzovhiringidza.
Isu tinoziva kuti zvinhu zvidiki dzimwe nguva zvinogona kuita mutsauko mukuru. Saizvozvo, kutevera mashoma mashoma uye akapusa matipi ehutano kunogona kubatsira iwe kurarama hupenyu hune hutano uye husina chirwere.
Muchikamu chino, tichakurukura matipi mapfumbamwe ehutano anotsigirwa neuchapupu hwesainzi.
Tarisa uone uye uteedzere ivo kune hutano hwakanaka iwe nemhuri yako.
Wellness
1. Tora Chiedza Chemangwanani
Chiedza chemangwanani chinhu chikuru chinopa vhitamini D. Iyi vhitamini inovandudza hutano hwepfupa, inotsigira metabolism, inodzivirira zvirwere zveganda uye inosanganisirwa nekusunungurwa kweserotonin kune hutano hwepfungwa. [1]
2. Famba Usina tsoka
Kufamba usina shangu ndiko kurapa kwechisikirwo kune ese marudzi etsoka matambudziko. Iyo inovandudza mwero wemuviri, kuziva uye simba. Kufamba usina shangu kunosimbisa chiuno chako, mabvi uye nharaunda yekumashure kumashure.
3. Ronga Zuva Rako
Kuronga zuva rako kunobatsira iwe kutarisa pazvinhu zvakakosha pasina kutambisa nguva. Urongwa chaihwo hwezuva racho huchavandudza kugadzirwa kwako pamwe nekutarisira nguva. Inowedzera chimiro kuhupenyu hwako uye inokuchengetedza uine simba.
4. Ita Exercise Mangwanani
Iyo nguva yezuva inokanganisa zvakanyanya pamhedzisiro yekurovedza muviri. Kana kurovedzwa kwaitwa mangwanani, denderedzwa redenderedzwa (wachi yemuviri) rinobatsira kudzora mabasa mazhinji epanyama kana achienzaniswa nekushanda kwemanheru. Zvakare, kurovedza muviri kunoitwa mukutsanya mamiriro mangwanani kunoshanda mukuderedza uremu. [piri]
5. Iva Nomutsa Kwauri
Kuzvibata-wega uye wega-mutsa une zvakawanda zvakanaka zvepfungwa uye zvehutano. Inobatsira mukuzvigamuchira nekuzvinzwisisa pachako munguva dzakaoma nedzakaoma. Chidzidzo chinoti kuzvidzora pamwe nekufunga zvinoita kuti munhu aite zvinhu zvakanaka kune hutano hwake sekuenda kunokwikwidza uye kudya zvine hutano. [3]
6. Seka Kunze
Chidzidzo chakaratidza kuti kuseka kunechakanaka pane zvese zvepfungwa uye zvepanyama kugarika kwemunhu. Inoita seye immunoenhancer uye inobata mushe nekushushikana nemakemikari. Kuseka kune simba rakasimba pane chaiwo maseru anouraya cytotoxicity. [4]
7. Dzidza Chimwe Chinhu Chitsva Mazuva ese
Kudzidza zvinhu zvitsva zuva rega rega kunobatsira kusimudzira hupenyu hwehupenyu. Iko kugona kudzidza kana kuwana hunyanzvi hwakawanda kunobatsira nekuvandudza kuita kwekuziva, kugona kwepfungwa, kuita kwekuona uye humwe hunyanzvi. [5]
8. Iva Nemaonero Akanaka
Positive psychology ndiyo chaiyo nzira yekurarama hupenyu hune hutano uye hunofadza. Chidzidzo chinoratidza kuti kufunga kwakanaka kwakabatana nehutano hwakanaka munzira dzakawanda. Uine pfungwa yakanaka, hutano hwenyama, hwepfungwa uye hwemagariro hwemunhu hunobatana zvinovabatsira kurarama hupenyu hwakagwinya uye hwakareba. [6]
9. Ita Zvinangwa Zvidiki
Zvinangwa-kumisikidza uye kuronga zviito mararamiro ane hutano tsika yekusimudzira hutano hwakanaka. Ivo vakakosha pakukwegura zvine hutano sezvo vachinonoka kutanga kwezvirwere zvine chekuita nezera sekushushikana, kuderera kwekuziva kana kuremara kwemuviri. Kuisa zvibodzwa zvidiki kunosimudzirawo hutano hwepfungwa nemuviri, kunyanya kune vanhu vanopfuura makore makumi mashanu. [7]
10. Govera Rubatsiro Kune Vanotambura
Kupa rubatsiro kune vanoshaya chiito chikuru chemutsa. Ungave uri mupiro mudiki kana wekupa basa kana kugoverwa kwechikafu, mufaro kana kunzwa kwemufaro kunouya nezviito zvakadaro kunokanganisa hutano hwedu. Mutsa unobatsira kudzikisira kushushikana kwakanakira kugadzikana kwemunhu.
11. Chengetedza Hukama Hwevanhu Hukama
Ongororo dzakawanda dzinoratidza kuti hukama hwakanaka hwemagariro hwakabatana nenjodzi yakaderera yezvinetso zvehutano hwepfungwa, kunyanya kushushikana. Tsigiro yemagariro inoderedza njodzi yekufa, inodhura uye inovandudza hupenyu hwemunhu. [8]
12. Ipa Nguva Kumhuri Yako Neshamwari
Ongororo dzakawanda dzinoratidza kuti kupedza nguva uine mhuri yako neshamwari zvakakosha kuhutano hwepfungwa uye kugarika kwemunhu. Iyo inoderedza kushushikana, inokurudzira pfungwa dzakanaka, inovandudza mamiriro uye inowedzera mamwe mabasa emuviri. Kutora nguva uine mhuri zvakare kwakanakira hukama.
13. Dzidzira Kutenda
Kuonga chiito chekutenda. Muzvidzidzo zvakawanda, kuonga kwakabatana nemanzwiro ehupenyu hwese. Iyo yakanaka psychotherapy tsika uye akapusa matekiniki ekuvandudza hutano hwepfungwa. Kuonga kunokonzera kunzwa kwakanaka, kunovaka hukama hwakasimba uye kunovandudza hutano hwakazara.
14. Usamboenda Kumubhedha Wakatsamwa
Kurara kwehusiku kunobatsira vanhu kugadzirisa ruzivo rwezuva ravo uye nekuzvichengeta seyeuchidzo. Izvo zvinowanzokurudzirwa kuti usamboenda kunorara wakatsamwa, nekuti kana tikadaro, pfungwa dzedu dzinochengeta idzi ndangariro dzakaipa uye zvotiomesere isu kukanganwa munguva dzinouya.
15. Tora A Pet
Pet kurapa kunoguma nekudzikira kwematambudziko epfungwa senge kushushikana, kusurukirwa, schizophrenia uye kufinhwa. Mune chidzidzo, hutano hwese hwevaridzi vezvipfuyo hwakaongororwa uye zvakaonekwa kuti vaive panjodzi yakaderera yezvirwere zvemoyo, hypertension uye kufutisa nekuda kwemabasa epanyama anosanganisira kufamba kwembwa kana kudzidziswa. [9]
16. Ita Bindu
Kurima gadheni kunobatanidza zviitiko zvepanyama nekuratidzwa kune zvakasikwa uye nezuva. Kupedza nguva yakawanda uchitenderedza miti nezvirimwa kunovandudza kugoverwa kwayo kweoksijeni apo zuva rinopa vhitamini D. Chidzidzo chinoti kurima nekudiridza zvirimwa kunowedzera kunzwa kwetsitsi uye kunoderedza kushushikana nekushushikana. [10]
17. Dzidza Yako Unofarira Musical Instrument
Kuridza zviridzwa zvemimhanzi kunovandudza mashandiro ekuziva pamwe nekugadzira kubatana kwakasimba pakati pehunyanzvi hwemotokari uye nzira dzekunzwa. Kudzidziswa kwakadaro kunobatsira kwenguva refu hutano, zvese mumuviri uye nepfungwa. [gumi neimwe]
18. Tora Mazororo
Zororo pfupi rine pundutso kwenguva refu kuhupenyu hwedu uye hutano. Kubasa kunoonekwa sechikonzero chikuru chekushushikana kunotungamira kune zvimwe hurema hurema. Uchapupu hunoratidza kuti nzendo diki kamwe kana kaviri pamwedzi dzinogona kubatsira mukudzoka kubva mukusingaperi mutoro maitiro pamwe nekudzikira kushushikana, kunosimudzira manzwiro akanaka uye kunovandudza hunhu hwekurara. [12]
19. Spare Imwe Nguva Yako Iwe
Zvinotaurwa nenzira kwayo kuti kushandisa imwe nguva newe inguva yakashandiswa zvakanaka. Kushandisa nguva chete kunobatsira kusunungura pfungwa uye kutarisa pazvinhu zvinonyanya kukosha. Izvo zvinotibvumidzawo isu kuve vanogadzira uye kukudziridza kwedu kuzvivimba.
20. Rega Kunetseka Nezvinhu zvidiki
Kunetsekana nezvezvinhu zvidiki kazhinji kunotungamira mukushushikana uko dzimwe nguva kunowedzera uye kunokonzera kushushikana. Isu tinoziva kuwanda kushushikana uye matambudziko muhupenyu zvinoita kuti tinetseke nezvazvo. Nekudaro, nekuchinjisa tarisiro yedu nesimba redu kuzvinhu zvakakosha uye zvakakosha muhupenyu, tinogona kudzikisa kunetseka kwedu pamusoro pezvinhu zvidiki zvisina basa.
21. Ita Zviitiko Zvaunoda
Kuita mitambo yedu yatinofarira, zvekuzvivaraidza nazvo kana zviitiko zvine zvakawanda zvakanakira zvepfungwa. Ivo vanotibatsira mukutora kubva kunetseka kwatinosangana nako muhupenyu hwedu hwezuva nezuva. Kuzorora kunosimudzira kwakanaka uye kunotendera munhu kuti avandudze pfungwa, izvo zvinokanganisa zvakananga hutano hwepanyama. [13]
Kudya
22. Tanga Zuva Rako NeTi Yemakwenzi
Mishonga yemahebhu yakaita segirini, ginger, peppermint, hibiscus uye ndimu zvinwiwa zvakakurumbira zvakazara ma antioxidants, polyphenols uye akawanda zvinovaka muviri. Ivo vanobatsira mukudzivirira akawanda asingagumi hosha senge kenza, chirwere cheshuga uye chirwere chemwoyo. [14]
23. Dzivisa Svutugadzike
Imwe ongororo inoti zvinwiwa zvine shuga zvinogona kukonzera kufutisa, chirwere cheshuga uye mamwe matambudziko ehutano, kunyanya muvana. Shuwa zvinwiwa zvakadai sezvinwiwa zvinwiwa zvine macalorie uye zvine shuga yakawanda. Kunyangwe iwo akanaka kune hydration, iwo ekudyiwa zvakanyanya anogona kuwedzera huremu hwemuviri uye njodzi yezvirwere zvisingaperi. [gumi neshanu]
24. Sanganisira Nuts Mukudya Kwako
Nutsu senge maamondi, walnuts, nzungu uye pistachios zvakazara ne bioactive michero inovandudza metabolism yedu uye inodzivirira chirwere chemwoyo. Iwo zvakare sosi yakanaka kwazvo yeamino acids uye mapuroteni anobatsira mumabasa akasiyana emuviri. [16]
25. Shandisa Zvibereko Nemiriwo
Iyo Dietary Guidelines inoratidza kuti imwe hafu yeplate inofanira kuzadzwa nemichero nemiriwo. Iwo manyuko makuru esimba, micronutrients, phytochemicals uye antioxidants. Iko kudyiwa kwemichero uye mavegi kunosunganidzwa nenjodzi yakaderera yezvirwere zvakawanda senge chirwere chemwoyo nekenza. [17]
26. Tsenga Chikafu Zvakakodzera Usati Wamedza
Kutsenga chikafu kakawanda usati wamedza inzira inoshanda yekudzora njodzi yekufutisa. Kutsenga zvakakwana kunobatsira kudzora chishuwo uye kunoderedza mwero wekudya. Naizvozvo, inogona kuve nzira inoshanda yekudzikisa huremu uye kugara uine hutano. [18]
27. Nyama Zvigadzirwa Hazvina Kushata Kune Hutano Hwako
Kuenda vegan kwakanakira hutano, asi zvigadzirwa zvenyama (mune yakawanda mari) zvakakosha zvakaenzana kumuviri. Chikafu chinobva kune mhuka senge hove, huku kana nyama tsvuku yakakosha sosi yevhitamini B12, omega-3 fatty acids uye mapuroteni, ayo anowanikwa mune yakaderera huwandu mune vegan zvinyorwa.
28. Ganisira Kudya Kwako Kofi
Kofi ndicho chinwiwa chakanyanya kudyiwa nekuda kwehutano hwayo hwakati wandei, kuravira kunoshamisa uye hwema. Zvisinei, kushandiswa kwayo kwakanyanya kunogona kukanganisa hutano uye kukonzeresa kushaya hope, kutya uye kurutsa. Izvo zvakare hazvina kunaka muhuwandu hukuru panguva yekuzvitakura. [19]
29. Pedza Hove Dzakakora
Kushandiswa kwehove dzakakora kaviri pasvondo (30-40 g) inokurudzirwa kuvanhu vane hutano nenyanzvi dzezvekurapa. Omega-3 fatty acids mune idzi hove dzakakora dzinobatsira kudzikisa njodzi yezvirwere zvemwoyo uye zvimwe zvirwere zvemagetsi. [makumi maviri]
30. Usarasikirwa neProbiotic
Probiotic, senge yoghurt, yakakosha pakuchengetedza hutano hwemudumbu microbiota, kudzikisa manyoka ane chekuita nemukati, kudzikisa serum cholesterol nekusimudzira immune system. Inobatsirawo kubata neBP. [makumi maviri nerimwe]
31. Zvidherere (Kunyange Pashure Pokunwa Doro)
Kuchengeta muviri uine hydrated kunobatsira kuchengetedza iyo mvura-electrolyte mwero mumuviri uye kudzivirira hutano-hune hukama husingatapuriranwe hosha dzakadai seshuga (Type 2), metabolic syndrome uye kufutisa. [22] Usakanganwa kunwa mvura mushure mekunwa doro sezvo doro iri diuretic ine simba inoburitsa iro furu kunze kwemuviri.
32. Ita Zvokudya Zvine Pfungwa
Kudya zvine pfungwa kwakakosha sekufunga kurovedza muviri. Izvo zvinobatsira kushandura kudya uye dhayeti maitiro mumunhu. Iyi tsika yakakosha inosanganisira kutarisisa chikafu chedu pasina kutonga. Kudya zvine hungwaru hakusi kwekudzora huremu asi kubatsira munhu kunakirwa nekuravira uye nenguva yekudya nehuvepo hwavo hwakazara hwechiitiko chakanaka chekudya. [2. 3]
33. Idya Zvikafu zvine Fibha Kuti Ugare Uzere Kwenguva Yakareba
Fibhi-yakapfuma chikafu senge michero, miriwo, zviyo zvese uye zviyo zvidyiwa zvine huwandu hwakawanda zvinotora nguva yakareba kuti zvigayike nematumbu. Naizvozvo, inochengeta munhu akazara kwenguva yakareba pamwe nekudzivirira kungoerekana kwaita shuga mumuviri.
34. Gara Uri Kure Nezvisina Mutengo Zvekudya
Hukuru hwakawanda hwezvirwere senge kurohwa, kufutisa, gomarara uye chirwere cheshuga zvinonyanya kukonzerwa nekuda kwehunhu husina kujairika mararamiro. Chidzidzo chinoratidza kuti muAmerica, kutsanya, zvisina kudya uye zvakagadzirwa chikafu zvinowanzouraya huwandu hwevanhu kupfuura kuputa fodya. Kudya zvine hutano uye kurovedza muviri ndiyo nzira dzakanakisa dzekurarama hupenyu husina chirwere. [24]
35. Dzivisa Kunatswa Mahydrohydrates
Yakanatswa makabhohaidhiretsi (akagadziriswa / akareruka carbs) akakwenenzverwa zviyo uye shuga kubva kune izvo zvinovaka muviri uye fiber zvakabviswa. Iyo yakanaka yekudya carb sosi asi kwavo kunwa kunofanirwa kuve kushoma. Kushandiswa kwepamusoro kweakanatswa carbs kwakabatana zvakanyanya nehutachiona, chirwere cheshuga mhando 2 uye chirwere chemwoyo. [25]
36. Mafuta Akaguta Akanaka
Kusiyana neTrans fat, mafuta akazara ndiwo anogutsa zvekudya izvo zvinoderedza zvishuwo, zvinowedzera metabolism uye kubatsira mukudzikira uremu. Nekudaro, inofanirwa kudyiwa zvine mwero kudzivirira njodzi yekufutisa uye chirwere chemwoyo. [26] Mafuta akaguta anosanganisira akachekwa mafuta zvikamu zvegwayana / nyama yemombe, zvigadzirwa zvine mukaka zvakakora uye huku yakasviba.
37. Herbs Uye zvinonhuwira Zvakakosha Chikamu Chekudya
Mishonga nemiti inonhuwirira yakadai seyevhavha, ginger, gariki, sinamoni, turmeric uye kadhiamamu zvakapfuma mune phenolic makomputa uye antioxidants. Kunwa kwavo nguva dzose muzvishoma kwakabatana nekuderedzwa kwezvirwere zvakaita segomarara, hosha dzekufema uye matambudziko emwoyo. [27]
38. Dzivisa Trans Mafuta
Trans mafuta anowanzo kuwanikwa muzvishoma munyama nemukaka. Zvemaindasitiri, inowanikwa nekusimbisa mafuta emvura mumafuta akasimba ehupenyu hwakawanda hwesherufu. Trans mafuta anodyiwa anofanirwa kuve mashoma sezvo ichigona kuwedzera njodzi yekenza yemukondoni, allergy, huta hwehurongwa hwekusagadzikana uye kufutisa. [28]
39. Sarudza Kubika Kudya Kwako
Kudya-kumba chikafu chakakosha mamaki eakavandudzwa cardio-metabolic hutano iyo inovandudza mwero weglucose, yakaderera cholesterol uye hutano hwakanaka hwemwoyo. [29] Kuzvibika-wega kunoita kuti iwe urambe uchidzora izvo zvinosanganisa hutano hwako.
40. Ngwarira Pasina Hutano Masaladi
Masaladi akagadzirwa nemakarotsi, kare, matomatisi, avocado, magaka anoonekwa sehutano, kunyanya kana iwe uri kuyedza kudzikisa huremu. Nekudaro, dzimwe nguva maresitorendi anowedzera chizi, kupfeka saradhi uye nyama dzakakangwa pamusoro pawo izvo zvinowedzera kudya kwekoriori. Sarudza nyama yakakangwa pane yakakangwa uye uvabvunze kuti vaise chizi kana kupfeka saradhi padivi.
41. Sanganisira Mbeu Dzine Hutano Mukudya Kwako
Mbeu dzezvekudya dzakadai semhodzi dzemanhanga, mhodzi dzechia nembeu yefilakisi ndiko kunobva fiber, antioxidants, zvicherwa nemavhitamini. Ivo vanozivikanwa kudzivirira chirwere chemoyo, kugadzirisa kugaya, kudzora cholesterol uye kugadzirisa chirwere cheshuga. [30]
Hutano
42. Bonhora Rakanaka
Kuita bonhora kwakanakira hupenyu hwepabonde hune hutano. Iyo inovandudza hutano hwepabonde, inoderedza kutapurirana kweSTD, inokurudzira kushamwaridzana uye inoderedza nhumbu isingadiwe. [31] Bonhora rinoburitsa endorphins, kemikari inoderedza marwadzo uye inoderedza kunetseka.
43. Rara Kuruboshwe Kwako
Imwe ongororo inoti kurara kudivi reruboshwe nemusoro wakasimudzwa kunobatsira mukuderedza gastroesophageal reflux inova iyo honzeri yechirwere chemoyo, kuzvimba uye kutsamwiswa kwepombi yezvikafu nekuda kwekuramba kwemudumbu acid. [32]
44. Kufungisisa Kwakanaka Mushonga
Iko kuzorora kunowana mushure mekufungisisa kune kurapa uye prophylactic hutano hunobatsira. Icho chimiro chekufunga nezve kurovedza muviri chinobatsira kusimudzira hutano hwepfungwa, kunoderedza kuchembera, kuvandudza asthma pamwe nenjodzi yezvirwere zvakawanda zvisingaperi. Sanganisira kufungisisa mumaitiro ako ehupenyu mhedzisiro. [33]
45. Iva Noutano Husingapfavi
Kuva mutano hazvireve kutetepa kana kuonda. Kupererwa nemafuta emudumbu chinhu chakakosha chekuderedza uremu sezvo dumbu rakaputika rinoenderana nekufutisa uye hutachiona hwemagetsi. Naizvozvo, dzikisa huremu asi usatapudza pane zvakakosha zvinovaka muviri nekuzviuraya nenzara.
46. Usabhurashe Pakarepo Mushure mekudya
Mushure mekumwa zvinwiwa zvine acid kana zvinokanganisa / chikafu, munhu anofanirwa kudzivirira kukwesha mazino nekukasira. Izvi zvekudya zvinopfavisa iyo enamel uye kukwesha kunoda kukonzeresa uye kuvaita vasina simba. Mirira kweinenge hafu yeawa kana awa rimwe mushure mekudya. [3. 4]
47. Kusveta Kunowedzera Kudya kweMetabolism
Kusveta hachisi chiito cherudo chete asi zvakare kune zvakanakira hutano. Kusveta kunobatsira kudzikisira kushushikana, kudzikisa cholesterol huwandu, kunowedzera kugadzirwa kwemaurotransmitter uye kunowedzera hutachiona. Izvo zvinokonzeresa mafaro ekunakidzwa ehuropi uye zvinoita kuti munhu afare.
48. Dzidzira Yoga
Yoga ine zvinoshamisa zvekurapa mabhenefiti. Kuita yoga zuva nezuva kunovandudza mashandiro ese emuviri. Iyo zvakare inovandudza mashandiro ehuropi ayo anochengeta kure matambudziko ese epfungwa. Yoga inofanirwa kuitwa seyakajairwa tsika, kwete chete yekurovedza muviri. [35]
49. Dzivisa Kuratidzira Kune Bhuruu Chiedza Husiku
Nhare mbozha kana zvigadzirwa zvemagetsi zvinotumira mwenje webhuruu uyo unodzikisa kuchengetedzwa kwemelatonin. Izvi zvinokanganisa kurara uye kumuka kutenderera kunokanganisa kurara kwedu.
50. Floss Kanenge Kamwe PaZuva
Dental floss yakakosha mukutungamira kwezvirwere zvemumuromo senge maburi, gingivitis kana periodontitis. Izvo zvakanaka zvepamuromo zvehutsanana tsika yekuchengetedza yemukanwa hutano uye kutsigira matukisi emazino. [36]
51. Chengetedza Kugara Kwakanaka Kugara
Izvo zvakaoma kuchengetedza wakanaka kugara muviri kumira paunenge uchishanda pamberi pekomputa kwenguva refu. Nzvimbo dzisiri dzemuviri dzinogona kukonzeresa mhasuru, kurwadziwa kana kurwadziwa nemusana. Gadzira nzira dzekuchengetedza mamiriro emuviri wako munzvimbo chaiyo kuti uderedze kuomesa mhasuru, mutsipa uye chikamu chekumashure chemuviri. [37]
52. Inwa Mvura Pasati Kudya Kose Kuti Uderedze Kurema
Chidzidzo chinoratidza kuti kunwa kwakatenderedza 500 ml yemvura inokwana maminitsi makumi matatu chikafu chisati chabatsira mukugadzirisa uremu. Mvura inodzvinyirira kudya kwako uye inobatsira kupisa macalorie kana ikadyiwa usati wadya. [38]
53. Wana Kurara Zvakakwana
Kurara chinhu chakakosha pane hutano hwako uye kukura. Inobatsira kuchengetedza huropi uye huwandu hwemuviri mashandiro. Kuvhiringidzika muhope kunokonzeresa matambudziko ane chekuita nemetabolism, immune system, gene mutation, mahormmoni murau uye zvimwe zvakawanda. [39]
54. Dzivisa Elevators Uye Tora Masitepisi
Chidzidzo chinotaura nezve kushamwaridzana pakati pezvikwiriso zvekufamba uye nenjodzi yakadzikira yesitiroko, chirwere cheshuga uye kenza yemapapu. Kukwira masitepisi kunobatsira mukupisa macalorie, kusimbisa makumbo emakumbo epasi, kuchengetedza mamiriro emuviri, kudzivirira osteoporosis uye chirwere chepfungwa. [40]
55. Kuwedzeredza Kuita maekisesaizi Kunokuvadza Muviri
Kurovedza muviri kwakakosha kune hutano hwepfungwa nemuviri uye kudzivirira kwezvirwere zvakawanda, zvese zvepfungwa uye zvepanyama. Nekudaro, kupindwa muropa nekurovedza muviri kunogona kukanganisa muviri. Pane imwe muganho kune zviitiko zvemuviri zvinoenderana nezera remunhu uye mamiriro ehutano. Kurovedza muviri kwakanyanya kunogona kukonzera kukuvara kune tsinga, kudzikira libido uye kubvarura matishu emuviri. [41]
56. Zorora Paunenge Uchirwara
Zororo ipfungwa yesainzi inochengeta uye chiitiko chine chekuita nehutano. Kana munhu achinge arwara, kuzorora kunobatsira kutangazve kushanda kwemuviri wavo uye kunobatsira mukukurumidza kupora. Izvo hazvigone kukanganiswa nekuti zvinogona kukuvadza mamiriro ekurapa. [42]
57. Tambanudza Tambanudza Tambanudza
Kutatamura usati uye mushure mekurovedza muviri kana nguva nenguva kunowedzera kuwanda kwekufamba kwemhasuru nemajoini uye kunoderedza kusimba kwemhasuru. Naizvozvo, kana iwe wave kuda kuita chiito chakaomarara chemuviri kana kurovedza muviri, kutambanudza kunobatsira kudzivirira kushushikana kwemhasuru uye kubvarura nekuda kwekufamba kamwe kamwe kwemuviri. [43]
58. Chengeta Cheki Pane Wako Waistline
Kuchengetedza chiuno chakakomberedza chiuno pamwe nehuremu hwakanaka hwemuviri kwakakosha. Kuwedzera kuneta kwemudumbu kunowedzera njodzi yekurwadziwa nemoyo. Kufutisa ndicho chikonzero chikuru chekuwedzera chiuno chakakomberedzwa icho chinosanganiswazve nezvirwere zvakawandisa senge atherosclerotic (mafuta anovaka-mukati mutsinga), chirwere cheprothrombotic uye chinopisa. [44]
59. Ita maDeski-Akanaka Maekisesaizi KuHofisi
Maawa marefu ekugara pahofisi anogona kukukonzera kurwadziwa kwemusana, kurwadziwa kwemutsipa uye mamwe matambudziko epanyama. Kusimba kunogona kuwanikwa mune chero mamiriro ezvinhu. Ita madhesiki-ane hushamwari maitiro akadai sekumhanyisa maoko, mhuru inomuka, mutsipa wekutenderera uye ruoko rwekutenderera nguva nenguva. Iwe unogona zvakare kufamba kuenda kuhofisi kana kupaka kure nehofisi kuitira kuti iwe ugone kufamba uchiwedzera nhanho zuva rega rega.
60. Ita Iwe Pamba Pako Pamba
Kuita mabasa epamba ndiyo nzira dzakanakisa dzekutsiva kurovedza. Izvo zvinoshanda seye cardio kurovedza. Mabasa epamba anosanganisira kuwacha mbatya, kutsvaira, kukwenya pasi, kuchenesa midziyo nezvimwe zvakawanda. Ivo vanobatsira kuchengetedza nharaunda yakachena pamwe nekupisa yakakwira huwandu hweakoriori. [China. Shanu]
61. Regedza Kusvuta
Kusvuta ndicho chinonyanya kukonzera kufa kwevanhu nguva isati yakwana pasi rose. Kurega kusvuta kana chikakananda kushandiswa zvinonyanya kudzivirira njodzi yemapapu uye nezvirwere zvine chekuita nemuromo. Kurega kuputa chero zera kunobatsira. Kunyangwe ichida yakawanda yekuzvidzivirira, mhedzisiro inovandudzwa hutano uye hupenyu hwakareba. [46]
62. Taura Nevamwe Kana Iwe Uchinzwa Kuora Mwoyo Kwenguva Yakareba
Vanhu kazhinji vanovhiringidzika nemazwi ekuti 'kusuwa' uye 'kushushikana'. Iyo yekupedzisira chirwere chepfungwa chinogona kukanganisa zviitwa zvezuva nezuva zvemunhu. Kushungurudzika kunogona kukanganisa maitiro ako ekurara, tsika dzekudya uye kugona kwepfungwa. Taura nevamwe kana kubvunza chiremba wepfungwa kurapwa kwekutanga.
63. Usanwa Doro Kana Kufarira Kunwa zvine Mwero
Kunwa zvine mwero kana kusanwa zvachose kunotidzivirira kubva kuzvirwere zvakawanda, kunyanya izvo zvine hukama nemoyo. Kunwisa kunogona kukonzera chiropa cirrhosis kana chidhakwa hepatitis. Dhijitari Yekutungamira Yekunyevera Komiti inoratidza zvishoma kudarika imwechete uye maviri zvinwiwa / zuva revakadzi nevarume zvakateerana. Nekudaro, iwo marongero anosiyana pasirese, zvichienderana nehutano nezera remunhu. [47]
64. Deredza Mafuta eBelly
Chidzidzo chinoratidza kuti kudzikiswa kwemafuta emudumbu kunoenderana nekuderedzwa kwezvirwere zvemwoyo. [48] Zvimwe zvinokonzeresa zvemafuta emudumbu ndeye insulin insensitivity (chirwere cheshuga), hypertension uye asthma.
65. Usazviita Nenzara Kuti Uderedze Kurema
Vanhu kazhinji vanowanzozviuraya nenzara kuti vadzikire uremu, iri zano rakaipa zvachose. Kuziya nenzara kunoisa muviri munzira yenzara iyo iyo inotanga kuchengeta mafuta emuviri. Iyo metabolism yemuviri inodererawo, saka kana iwe ukadya chikafu gare gare, panzvimbo pekuchigadzirisa, muviri unochengeta icho chinowedzera mafuta emuviri wako. Naizvozvo, pachinzvimbo chekuziya nenzara, sarudza kudya zvekudya zvine fiber uye zvidiki zvidiki 4-5 pazuva.
66. Ramba Uchishingaira
Kugara uchishanda chinhu chakakosha mukusimudzira hutano nekudzivirira kwezvirwere. Kubatsira kwaro kwakapfuura kungochengeta huremu hune hutano. Chidzidzo chinoratidza kuti kurovedza muviri kunogona kudzikisa mikana yekurohwa, chirwere cheshuga, gomarara rekoloni, kushushikana uye metabolic syndrome uye kuratidza mafambiro akanaka pamaitiro ekurara uye kuwanda kwemapfupa. [49]
67. Pfeka Zvisungo Zvakasununguka
Maketeni akasimba akabatana neiyo intraocular kumanikidza (kumanikidza mukati meziso). Muvanhu vakuru vane hutano, inogona kuwedzera kumanikidza kweropa mukati mevarwere ve glaucoma, inogona kukuvadza mamiriro uye kukonzera matambudziko mukutungamira kwayo. [makumi mashanu]
68. Dzivisa Kupfeka Hembe Dzakasimba
Mbatya dzakasimba dzinokonzera matambudziko mazhinji ehutano. Semuenzaniso, bhurugwa rakakombama rinogona kukonzera matambudziko mukugaya uye kugwinha munzvimbo dzechidya nepo mabhureki akasunga kana mahembe anogona kukonzera marwadzo mudunhu rechipfuva uye nekufema.
69. Chengeta Mapara Maviri Eshangu
Izvo zvinowanzo kurudzirwa kuti uchengete kanokwana vaviri vaviri shangu kana kupfuura. Uku ndekwekuchengetedza hutsanana hwakanaka hwetsoka, kunyanya kana uine tsoka dzinodikitira. Dzimwe nguva, ziya rakaunganidzwa mushangu haringawani nguva yakakwana yekuoma izvo zvinoguma nezvirwere kana shangu dzinonhuwa. Kuti udzivise izvozvo, ramba uchichinja shangu pane mamwe mazuva kuitira kuti vamwe vaviri vawane nguva yakakwana yekuoma.
70. Tora Bhati Inodziya
Bhati inodziya kana shawa inopisa ine chinozorodza pamuviri. Inodzikamisa huta uye inovandudza kuwanda kweropa mumuviri wese. Kugeza mumvura inodziya kunoderedza zvakare zviratidzo zvechirwere, kunorerutsa mhasuru uye kunoderedza BP.
71. Enda Kune Aromatherapy Kana Muviri Massage
Aromatherapy uye kukwiza muviri muviri inzira dzokurapa kana kutandadza umo maoiri akakosha kana zvidimbu zvemiti zvinoshandiswa kugadzirisa zvese hutano hwepfungwa uye hwepanyama hwemunhu. Ivo vanobatsira kubata marwadzo, kushushikana, kusuruvara uye kugadzirisa kunaka kwekurara. [51]
72. Usatombofa Wakashaikwa Chitsauko Chako Chiremba
Kugara uchitariswa kunotibatsira kuziva zvakawanda nezve hutano hwedu. Inobatsira kudzivirira njodzi yezvirwere zvakawanda nekuzviona padanho rekutanga kuti tikwanise kurapwa kwekutanga. Naizvozvo, zvinokurudzirwa kuti usatombopotsa musangano wechiremba nekuti zvinobatsira kuwedzera hupenyu hwako nekusimudzira hutano hwakanaka.
73. Nakidzwa neBhenefiti Yemafuta Akakosha
Mafuta akakosha akachengeteka uye anoshanda uye anogona kushandiswa nenzira dzakawanda. Ivo anoshandiswa zvakanyanya mukushushikana manejimendi uye kuzorora kwemuviri. Kune mhando yemafuta akakosha anowanikwa senge ndimu, lavender, peppermint, muti wetii uye rosemary. Aya maoiri anowedzerwawo muzvigadzirwa zvakawanda semashampoos uye kushambidza muromo kuti vawane mabhenefiti avo.
74. Kutsanya Kamwe Pavhiki
Kutsanya kamwe pasvondo kunoshanda mukuderedza huremu, kana zvikaitwa nemirau. Kutsanya hazvireve kuziya nenzara, asi kupatsanura maawa ezuva muhwindo rekudya (kana iwe uchikwanisa kudya chero chikafu chine hutano) uye hwindo rekutsanya (kudzivirira kudya asi unogona kudya zvinwiwa). Izvi zvinokurudzira hutano hwakanaka uye zvinoita kuti immune system isimbe.
Kupedza
Matipi akareruka ehutano muhupenyu anogona kuita mutsauko mukuru. Iyi miitiro diki inotibatsira kurarama hupenyu hwakagwinya uye hwakareba. Zvakare, usakanganwa kuti zuva rakanakisa rekutanga hupenyu hune hutano nhasi.
