Kodi Kutopa Kwambiri N'chiyani, Kumadutsa Bwanji? Zitsamba Zochizira Kutopa

kumva kutopa nthawi zonse Ndi chikhalidwe chofala kwambiri. kutopaNdichizindikiro chodziwika cha zinthu zosiyanasiyana komanso matenda oopsa, koma nthawi zambiri amayamba chifukwa chosavuta. Izi nthawi zambiri zimakhala zosavuta kukonza.

Kodi Zomwe Zimayambitsa Kutopa Ndi Chiyani?

Kugwiritsa ntchito kwambiri ma carbohydrate oyeretsedwa

Zakudya zopatsa mphamvu zimatha kukhala gwero lamphamvu lamphamvu. Mukadya chakudya, thupi limasandutsa shuga ndikuzigwiritsa ntchito ngati mafuta. Komabe, kudya zakudya zambiri zoyengedwa bwino kumatha kukupangitsani kumva kutopa tsiku lonse.

Shuga ndi ma carbohydrate okonzedwa akadyedwa, amakweza shuga m'magazi mwachangu. Izi zimawonetsa kapamba kuti apange insulin yambiri kuti itumize shuga m'magazi ndi ma cell.

Kukwera msanga kwa shuga m'magazi kenako ndikutsika mwachangu kungakupangitseni kutopa. Kufunika kwamphamvu kwachangu kudzakulitsa kudya kwa ma carbohydrate oyengedwa ndikupangitsa kuti pakhale chizungulire.

Kafukufuku wambiri wapeza kuti kuchepetsa shuga ndi ma carbohydrate osinthidwa pazakudya ndi zokhwasula-khwasula nthawi zambiri kumapereka mphamvu zambiri.

Kuti mphamvu zanu zizikhazikika, idyani zakudya zokhala ndi fiber zambiri monga masamba ndi nyemba m'malo mwa shuga ndi zakudya zopatsa mphamvu.

moyo wongokhala

Kusagwira ntchito kungakhale gwero la mphamvu zochepa. Komabe, anthu ambiri amanena kuti atopa kwambiri moti sangathe kuchita masewera olimbitsa thupi.

Kafukufuku akuwonetsa kuchita masewera olimbitsa thupi pakati pa anthu athanzi komanso anthu omwe ali ndi matenda ena, monga khansa. kutopa adawonetsa kuti akhoza kuchepetsa Komanso, ngakhale kuchita masewera olimbitsa thupi pang'ono kungakhale kopindulitsa.

kwezani mlingo wa mphamvu ndi kutopa Kuti muchepetse, muyenera kukhala otakataka. Mwachitsanzo; imani m’malo mokhala, gwiritsani ntchito masitepe m’malo mwa chikepe, ndipo yendani mtunda waufupi.

osagona mokwanira

Kusagona mokwanira kutopa kwanu chimodzi mwa zifukwa zoonekeratu. Thupi limachita zinthu zambiri mukamagona, kuphatikizapo kusunga kukumbukira ndi kutulutsa mahomoni amene amayendetsa kagayidwe kanu kagayidwe kachakudya ndi mphamvu. Mukadzuka m'mawa mutagona bwino, mumamva kuti muli otsitsimula komanso amphamvu.

Akuluakulu amafunika kugona maola asanu ndi awiri usiku uliwonse kuti akhale ndi thanzi labwino. Kugona kuyenera kukhala kopumula komanso kosalekeza kuti ubongo uzitha kudutsa magawo asanu a kugona kulikonse.

Kuwonjezera pa kugona mokwanira, kukhala ndi chizolowezi chogona nthawi zonse kumakhalanso kutopa kwanu kumathandiza kupewa. Pa kafukufuku wina, achinyamata amene amagona nthawi imodzi mkati mwa mlungu ndi Loweruka ndi Lamlungu akuyerekezera ndi amene amagona mochedwa ndipo amagona mocheperako Loweruka ndi Lamlungu; lipoti kuchepa kwa kutopa.

Kuchita masewera olimbitsa thupi masana kumapereka tulo tambiri tobwezeretsa usiku. Kafukufuku wa anthu okalamba adapeza kuti kuchita masewera olimbitsa thupi kunathandizira kugona bwino komanso kuchepetsa kutopa.

Kuti muzigona mokwanira komanso kuti muzigona bwino, muzigona nthawi yomweyo usiku uliwonse, muzipumula musanagone, ndipo khalani otanganidwa tsiku lonse.

kusalolera kwa chakudya

kusalolera kwa chakudya kapena ziwengo zimayambitsa zizindikiro monga totupa, mavuto m'mimba, mphuno kapena mutu. kutopa Ndi chizindikiro china chomwe nthawi zambiri chimanyalanyazidwa.

Kusalolera kofala kwa zakudya kumaphatikizapo gluten, mkaka, dzira, soya ndi chimanga. Ngati mukukayikira ngati zili choncho, ndi bwino kuyezetsa ziwengo.

osapeza zopatsa mphamvu zokwanira

Kudya zopatsa mphamvu zochepa kwambiri kutopa zingayambitse kumverera. Kalori ndi gawo lamphamvu lomwe limapezeka muzakudya. Thupi limawagwiritsa ntchito kuyambitsa njira monga kuyenda, kupuma, ndi kusunga kutentha kwa thupi.

Mukadya zopatsa mphamvu zochepa, metabolism yanu imachedwa kusunga mphamvu, mwina kutopa zimayambitsa. Thupi limagwiritsa ntchito zopatsa mphamvu kuchokera ku chakudya chotengera kulemera, kutalika, zaka, ndi zina.

Pamene kudya kwa calorie kumakhala kochepa kwambiri, zimakhala zovuta kukwaniritsa zosowa za vitamini ndi mchere. Zokwanira Vitamini D chitsulo ndi zakudya zina zofunika kutopa Zingakhale bwanji.

Kupewa kutopaNgakhale mutakhala ndi cholinga chochepetsa thupi, muyenera kudya zopatsa mphamvu zokwanira. Pozindikira zosowa zanu zama calorie, muyenera kutsatira dongosolo lazakudya lomwe liri lathanzi komanso silingawononge thupi lanu.

kugona pa nthawi yolakwika

Kuwonjezera pa kugona kosakwanira, kugona pa nthawi yolakwika kumachepetsanso mphamvu. Kugona usiku masana kumasokoneza kayendedwe ka thupi ka circadian, komwe ndi kusintha kwachilengedwe komwe kumachitika chifukwa cha kuwala ndi mdima mkati mwa maola 24.

Kafukufuku akuwonetsa kuti kugona sikufanana ndi kayimbidwe ka circadian kutopa kosatha anapeza kuti akhoza kusintha. Ili ndi vuto lofala pakati pa ogwira ntchito usiku.

Akatswiri a tulo amalingalira kuti 2-5% ya ogwira ntchito zosintha amavutika ndi tulo kamodzi pamwezi kapena kuposerapo ndi kugona kwambiri kapena kusowa tulo.

Komanso, ngakhale kukhala maso kwa tsiku limodzi kapena aŵiri usiku kutopa Zingakhale bwanji. Pakafukufuku wina, anyamata athanzi analoledwa kugona kwa maola 21 kapena osachepera asanu asanayambe kukhala maso kwa maola 23-XNUMX. Mosasamala nthawi yogona kutopa madigiri anawonjezeka asanagone ndi pambuyo pake.

Ndi bwino kugona usiku momwe mungathere. Komabe, ngati ntchito yanu ikusintha, m'pofunika kupanga njira zowonjezera mphamvu zanu kuti mubwezeretsenso thupi lanu.

Pakafukufuku wina, ogwira ntchito m’mashifiti kaŵirikaŵiri sangaonedwe ndi kuwala kowala, kuvala magalasi akuda panja, ndi kugona mumdima wandiweyani. kutopa ndipo adanena kuti ali bwino.

Kuvala magalasi kuti atseke kuwala kwa buluu kungathandizenso ogwira ntchito za shift.

osapeza mapuloteni okwanira

Kusakwanira kwa mapuloteni kutopa Zingakhale bwanji. Mapuloteni omwe amadyedwa amadziwika kuti amachulukitsa kagayidwe kachakudya kuposa chakudya kapena mafuta.

Kuphatikiza pakuthandizira kuchepa thupi, imathandizanso kutopa kwanu zingathandize kupewa.

Mu kafukufuku wina, adadziwonetsa yekha kutopa kwambirianali otsika kwambiri pakati pa ophunzira aku koleji aku Korea omwe adanena kuti amadya zakudya zokhala ndi mapuloteni ambiri monga nsomba, nyama, mazira, ndi nyemba kawiri pa tsiku.

Kafukufuku wina wasonyeza kuti zakudya zokhala ndi mapuloteni ambiri zimakhala zochepa kwambiri pakati pa anthu onyamula zolemera komanso omwe amaphunzitsidwa kukaniza. kutopa adapeza njira.

Komanso kufufuza kutopa kwanuakusonyeza kuti akhoza kuchepetsedwa ndi amino zidulo, amene ali zitsulo zomanga za mapuloteni otchedwa unyolo amino zidulo.

Kuti mukhale olimba komanso kuti musatope, yesetsani kudya zakudya zomanga thupi zopatsa thanzi pazakudya zilizonse.

Kusagwiritsa ntchito madzi okwanira

Kugwiritsa ntchito madzi okwanira ndikofunika kuti mukhale ndi mphamvu zambiri. Kutaya madzi m'thupi kumachitika pamene munthu sakumwa madzi okwanira kuti alowe m'malo mwa madzi otayika mumkodzo, m'zimbudzi, thukuta, ndi mpweya.

Kafukufuku wambiri wasonyeza kuti kutaya madzi pang'ono kungathe kuchepetsa mphamvu za mphamvu ndikuchepetsa luso lokhazikika.

Ngakhale kuti mudamvapo kuti muyenera kumwa magalasi asanu ndi atatu a madzi tsiku lililonse, mungafunike zambiri kapena zochepa kuposa izo malinga ndi kulemera, zaka, jenda, ndi msinkhu wa ntchito.

Kuchuluka komwe muyenera kudya mukamamwa madzi ndikumwa mokwanira kuti mukhale ndi hydration.

Kudya zakumwa zopatsa mphamvu

Wotchuka zakumwa zopatsa mphamvu nthawi zambiri zimaphatikizapo:

• Kafeini
• shuga
• amino zidulo monga taurine
• Mavitamini ambiri a B

Zakumwazi zimapereka mphamvu kwakanthawi kochepa chifukwa cha kuchuluka kwa caffeine komanso shuga. Mwachitsanzo, atafufuza achikulire athanzi amene akudwala matenda osoŵa tulo anapeza kuti kumwa chakumwa chopatsa mphamvu kumapangitsa kuti munthu akhale watcheru komanso kuti azigwira ntchito bwino m’maganizo.

Tsoka ilo, izi ndi zakanthawi. Powunikanso maphunziro a 41, kufunikira kwa kugona masana kudayamba tsiku lotsatira, ngakhale kuti anali tcheru komanso kuchuluka kwa malingaliro kwa maola angapo mutatha kumwa mphamvu.

Ngakhale kuti caffeine imasiyana kwambiri pakati pa malonda, chakumwa chopatsa mphamvu chimakhala ndi 350 mg ya caffeine, ndipo zakumwa zina zimakhala ndi 500 mg pa chitini. Poyerekeza, khofi nthawi zambiri imakhala ndi 77-150 mg ya caffeine pa kapu.

Komabe, kumwa zakumwa za caffeine masana, ngakhale pa mlingo wochepa, kukhoza kusokoneza tulo ndipo kumapangitsa kuti mphamvu ikhale yochepa tsiku lotsatira.

Pofuna kuthetsa vutoli, yesetsani kusiya zakumwa zopatsa mphamvuzi. Kuphatikiza apo, chepetsani kumwa khofi ndi zakumwa zina za caffeine kumayambiriro kwa tsiku.

kupsinjika kwakukulu

kupsinjika kwanthawi yayitaliikhoza kukhala ndi zotsatira zozama pamagulu amphamvu ndi moyo wabwino. Ngakhale kuti kupsinjika kwina kuli kwachibadwa, kupsinjika maganizo kwakukulu kwapezeka m'maphunziro ambiri. kutopa zidayambitsa.

Kuphatikiza apo, kuyankha kwanu kumakhudza bwanji kupsinjika wotopa zimakhudza mmene mukumvera. Kafukufuku amene anachitidwa ndi ophunzira a ku yunivesite anapeza kuti kupeŵa kupsinjika maganizo n’kosavuta. kutopa anapeza chifukwa.

Ngakhale kuti simungapewe mavuto, kupirira kumachepetsa kutopa.

Mwachitsanzo, ndemanga zazikulu zimasonyeza kuti yoga ndi kusinkhasinkha zingathandize kuthetsa nkhawa. Izi kapena machitidwe ena amthupi amakuthandizani kuti mukhale amphamvu komanso kuthana ndi kupsinjika.

osasuntha atatopa

Chinthu choyamba chimene timakonzekera kuchita tikachoka kuntchito ndi kugona pa sofa ndi kuonera TV. Choncho, kumalimbitsa kutopa, mumamva kutopa kwambiri.

Kuchita masewera olimbitsa thupi nthawi zonse kumapangitsa kuti mtima wamtima ugwire ntchito bwino, kutumiza mpweya ku maselo. Choncho m’malo mongogona pabedi, yendani kokayenda.

osadya chitsulo chokwanira

Kuperewera kwachitsulo kungayambitse kutopa komanso kukwiya. Anthu omwe ali ndi vuto la iron amayambitsa kutopa chifukwa mpweya wochepa umadutsa kuminofu ndi ma cell.

Ng'ombe yowonda, nyemba, mazira, masamba obiriwira, mtedza ndi batala wa mtedza ndi zakudya zokhala ndi ayironi zomwe mungadye. Koma kumbukirani, pakapanda chitsulo, pitani kwa dokotala chifukwa pangakhale zifukwa zina.

kukhala wofuna kuchita zinthu mwangwiro

Kuyesera kukhala wangwiro kumafuna khama komanso ntchito yayitali. Izi zimatsatiridwa ndi kutopa kosalekeza. Ikani malire a nthawi pa ntchito yanu ndipo tsatirani.

tamba ngamira

Kuganiza kuti kudzakhala koipa nthawi zonse kukokomeza zochitika zazing'ono kumabweretsa kutopa kwamaganizo. Nkhawa ndi nkhawa zimakupangitsani kumva kutopa. Zikatero, tengani mpweya wambiri. Pangani masewera olimbitsa thupi panja kapena muuzeni mnzanu zakukhosi kwanu.

dumphani chakudya cham'mawa

Popeza kuti thupi limapitiriza kugwira ntchito zake m’tulo, limafunika mafuta likadzuka. Ngati simudya chakudya cham'mawa, thupi lidzatha mafuta ndipo mudzakhala waulesi. Chakudya cham'mawa chokhala ndi mbewu zonse ndi mapuloteni ndi njira yabwino kuti mukhale wokwanira tsiku lonse.

kusakhoza kunena kuti ayi

Timavomereza zopempha zawo kuti tisakhumudwitse munthu wina kapena kuoneka bwino. Izi zimabweretsa kutopa. Simuyenera kunena kuti inde ku chilichonse. Dziphunzitseni kukana. Nenani mokweza mukakhala nokha.

Kugwira ntchito m'malo ovuta

Ofesi yochuluka kapena malo ogwirira ntchito amachepetsa mphamvu yanu yamaganizo, kumapangitsa kukhala kovuta kwa inu kuika maganizo anu, motero kukutopetsani. Konzani katundu wanu kuntchito kumapeto kwa tsiku lililonse kuti muyambe bwino tsiku lotsatira.

ntchito patchuthi

Kuwerenga maimelo anu kapena kupanga zoyankhulana zantchito padziwe kumakupangitsani kutopa. Chotsani zida zanu zonse zamagetsi patchuthi. Sangalalani ndi tchuthi chanu kuti mukhale opindulitsa kwambiri mukabwerera kuntchito.

kumwa mowa musanagone

Mowa umayambitsa kuthamanga kwadzidzidzi mu adrenaline system ndikudzutsa pakati pausiku. Siyani kumwa mowa 3-4 maola asanagone.

Kuyang'ana maimelo asanagone

Kuwala kowala kwa piritsi, foni kapena kompyuta kumatha kusokoneza kugona kwanu mwa kupondereza mahomoni a melatonin. Maola angapo musanagone, siyani zida zamakono ndikuzisiya osachepera 14 cm kutali ndi bedi lanu.

Caffeine tsiku lililonse

Kafukufuku wasonyeza kuti kumwa kwambiri caffeine tsiku lonse kumakhudza kugona. Kumwa makapu a caffeine osapitilira 3 patsiku ndikwabwino ndipo siyani kumwa mowa kwa maola 6 musanagone.

kudzuka mochedwa kumapeto kwa sabata

Kugona mochedwa Loweruka ndi kudzuka mochedwa Lamlungu m’maŵa kudzachititsa kusowa tulo ndi kutopa Lolemba. Ngati mugona mochedwa kuti Lolemba lisakhale matenda, yesetsani kudzuka nthawi yabwino Lamlungu ndikukonzekera ndi kugona pang'ono masana.

Kodi Kufooka Ndi Kutopa Timatani? Natural Remedy

Basil Ofunika Mafuta kwa Kutopa

zipangizo

• 2-3 madontho a basil mafuta
• ndi diffuser
• Su

Kugwiritsa ntchito

- Dzazani choyatsira ndi madzi.

- Onjezani madontho 2-3 a mafuta a basil ndikusakaniza bwino.

- Tumizani fungo la basil.

- Muyenera kuchita izi 1 mpaka 2 pa tsiku.

Zolimbikitsa za mafuta a basil zimathandizira kukulitsa chidwi, kulimbitsa malingaliro, ndikuchepetsa kupsinjika ndi kukhumudwa.

Mafuta a Peppermint kwa Kutopa

zipangizo

• 2-3 madontho a mafuta a peppermint
• ndi diffuser
• Su

Kugwiritsa ntchito

- Onjezani madontho ochepa amafuta a peppermint pa chothirira chodzaza madzi.

- Tumizani kununkhira, kugawa fungo.

- Muyenera kuchita izi osachepera kawiri pa tsiku.

Research, aromatherapy kutopa Zimasonyeza kuti zimagwira ntchito bwino pochiza zizindikiro. Mafuta a MintZimagwira ntchito mofanana ndi mafuta a basil pochotsa kutopa ndi kupsinjika maganizo.

Basil Leaf kwa Kutopa

zipangizo

• 10 masamba a basil
• 1 chikho cha madzi

Kugwiritsa ntchito

- Onjezani masamba a basil ku kapu yamadzi.

– Wiritsani m’mbale.

- Kuphika kwa mphindi 5 ndikusefa.

- Lolani kuti yankho lizizire pang'ono musanamwe.

- Muyenera kumwa izi kawiri pa tsiku kuti mupindule kwambiri.

BasilImawonetsa zinthu zomwe zimathandizira kuzindikira komanso kuchepetsa nkhawa, nkhawa, komanso ulesi.

Khofi kwa Kutopa

zipangizo

• Supuni 1 ya ufa wa khofi
• 1 chikho cha madzi
• Shuga (mofunika)

Kugwiritsa ntchito

– Onjezani supuni imodzi ya ufa wa khofi ku kapu yamadzi.

– Wiritsani ndi kuphika.

- Onjezani shuga ku khofi ndikumwa atazirala pang'ono.

- Mutha kumwa makapu 1-2 a khofi patsiku.

Kafeini mu khofi amawonjezera tcheru ndi mphamvu.

Chenjerani!!!

Osamwa makapu a khofi oposa awiri patsiku, chifukwa amatha kutopa komanso kugona, zomwe zimapangitsa kuti mukhale otopa kwambiri.

Honey chifukwa cha Kutopa

Bwezerani shuga m'zakudya zomwe mumakonda kapena zotsekemera ndi ma teaspoons ochepa a uchi. Muyenera kumwa uchi tsiku lililonse.

Ma carbohydrate omwe ali mu uchi amawonjezera mphamvu komanso amathandizira kuthana ndi tulo. Uchi ndi gwero lovomerezeka lazakudya zamafuta kwa othamanga pamaphunziro opirira.

Ndimu kwa Kutopa

zipangizo

• ½ mandimu
• Kapu ya 1 yamadzi ofunda
• Honey (mofunika)

Kugwiritsa ntchito

– Finyani madzi a theka la mandimu mu kapu yamadzi.

- Sakanizani bwino ndikuwonjezerapo uchi.

- Imwani madzi a mandimu.

- Muyenera kuchita izi kamodzi m'mawa uliwonse, makamaka m'mimba yopanda kanthu.

mu madzi a mandimu citric acidpolimbana ndi kupsinjika kwa okosijeni kutopa kwanu angathandize kuthetsa. Kudya pafupipafupi kwa vitamini C (omwe madzi a mandimu amakhala ochuluka) kumathandizanso kuyamwa kwachitsulo, motero kutopa ndipo amachepetsa nkhawa.

Tiyi Wobiriwira Wotopa

zipangizo

• Supuni 1 ya tiyi wobiriwira
• 1 chikho cha madzi
• uchi

Kugwiritsa ntchito

– Thirani supuni ya tiyi yobiriwira mu kapu yamadzi.

– Wiritsani m’poto ndikusefa.

– Imwani tiyiyo wazirala. Mutha kuwonjezera uchi kuti muwonjeze.

– Imwani tiyi wobiriwira kawiri pa tsiku.

Tiyi wobiriwiraAntioxidant polyphenols mumkungudza amatha kukhazika mtima pansi ndikuchepetsa kupsinjika ndi kupsinjika komwe kumayambitsa kugona.

Magnesium kwa Kutopa

Imwani 200-400 mg ya magnesium tsiku lililonse kudzera muzakudya kapena ndi zowonjezera. Zakudya zokhala ndi magnesium Izi zikuphatikizapo sipinachi, kale, nkhuyu, nthochi, mapeyala, raspberries, nyemba, broccoli, kabichi, ndi nsomba (salmon ndi mackerel).

Kuperewera kwa Magnesium kungayambitse nkhawa, nkhawa, komanso kutopa.

Zoyenera Kudya Kuti Mupewe Kutopa?

Zakudya zomwe zimadziwika kuti zimathandizira kuwonjezera mphamvu komanso kupewa kutopa ndi izi:

- Mbeu za Chia

- Nthochi

- Kinoya

- Oats owiritsa

- Mkate wa Brown

- Nyemba

- Almond