Chii chinonzi Healthy Living? Mazano eHupenyu Hune Utano

“Utano ipfuma.” Hazvinei kuti takapfuma sei, kana tisina utano hwakanaka, hatigoni kusvika parugare ruchatonga pfuma yedu.

Nekudyidzana kwenyika dzepasi rose uye maguta, kufa (huwandu hwekufa), kurwara (muzana yevanhu vane matambudziko ekurapa) uye zvirwere zvisingatapukirwe zviri kuwedzera munyika dzichiri kusimukira pamwe chete nenyika dzakabudirira. Chikonzero chinogoneka cheizvi mararamiro asina kufanira uye kwete kupa zvakakosha kune hutano.

"Chii chatinofanira kutarisa kune hutano?" Chikumbiro "mazano ekurarama zvine hutano”...

Zvinhu Zvokuita Kuti Uve Neutano Hwakanaka

Idya zvakanaka

Kudya zvakakwana hazvirevi kuti une hutano. Iwe unofanirwa kusarudza chikafu chakakodzera uye kuisa chikafu ichi mukudya kwako nenzira yakaenzana.

Izvo zvinodiwa kushandisa mapuroteni, zvicherwa, iron, mavhitaminzi, calcium, makabhohaidhiretsi uye mafuta (ane hutano mafuta) pakudya kwako kwezuva nezuva. Ndiro yako inofanira kunge iine mapoka ezvokudya zvakadai sezviyo zvakakwana, nyemba, mukaka uye zvigadzirwa zvemukaka kuitira kudya kwakakwana, pamwe chete nezvokudya zvepanyama zvakadai senyama, hove, huku, mazai, miriwo nemichero.

cherechedza zvaunodya

Dzivisa mafuta asina utano uye zvokudya zvakagayiwa zvine macalorie akawanda uye zvine mafuta akazara. Aya marudzi ezvokudya zvishoma nezvishoma anokuvadza hutano, zvichiita kuti uremu huwedzere, chirwere chemwoyo uye high cholesterol mazinga. Chikonzero chikuru chekufutisa kweudiki Marara echukafu chikafu.

Idya michero yemwaka yakapfuma mufiber, mavitamini nemaminerari. Iwe haufanirwe kusiya zvachose zvinonaka zvinonaka. Iwe unogona zvakare kudya dessert, chero iyo inodzorwa.

Iva nemangwanani enguva dzose

Kudya kudya kwemangwanani kwakanaka kunokosha kuti utange metabolism. Zvinoonekwa kuti huwandu hwekoriori hwekudya kwevanhu vanodya kudya kwemangwanani nekudya kwakakodzera kunoderera kwezuva rose.

Kurega kudya kwemangwanani kuti uderedze uremu kwazova fashoni pakati pevechiri kuyaruka. Zvisinei, tsika iyi inogona kuva nemigumisiro yehutano isingadikanwi.

Nezviyo zvakakwana, miriwo yemwaka uye tsime reprotein nemafuta ane utano, kudya kwemangwanani kunofanira kugara kuri kudya kunovaka muviri kwezuva.

nokuda kwemvura yakawanda

Inwa kanenge 8-10 magirazi emvura zuva rega rega. Mvura haingobvise chepfu kubva mumuviri chete asiwo inoita kuti ganda rirambe richipenya uye rine hutano. Iwe unogona zvakare kushandisa zvimwe zvinwiwa zvine hutano nguva nenguva kuti uchengetedze yako hydration level.

usadya usiku

Kudya usiku kunogona kukonzera kufutisa uye zvimwe zvinetso zvakakomba zvoutano, maererano nenzvero yevashandi veusiku.

Imwe ongororo yakaratidza kuti kudya kwehusiku kune yakaderera thermogenic mhedzisiro kana ichienzaniswa nekudya kwemasikati, zvichiita kuti uremu huwedzere.

Zvakaonekwa zvakare kuti kudya usiku hakugutsi pane kudya mangwanani. Kusvetwa pakati pehusiku kunogona kukonzera kusadya, izvo zvinoderedza kunaka kwekurara.

shandisa munyu mushoma

Deredza kudyiwa kwemunyu, sezvo zvinogona kukonzera kuwedzera kweropa uye kuva nemigumisiro yakaipa pahutano hwemwoyo.

Izvo zvinodiwa kudzikamisa kudya kwesodium kusvika 2.300 mg pazuva (1 teaspoon kana pasi pazuva).

Tarisa mapepa ezvokudya

Kutarisa uye kunzwisisa zvinyorwa zvekudya kwakakosha kuti uchengetedze chikafu chauchange uchidya zuva nezuva. Mafuta akazara muzvikafu zvakaputirwa trans mafutaIzvo zvinodikanwa kudzora huwandu hweshuga, munyu uye shuga uye kusarudza chikafu chako zvinoenderana nehunhu hweizvi zvikamu.

kungwarira utsanana

Kudzivirira zvirwere, zvakakosha kutevera mitemo yehutsanana huzhinji. Gara uchishandisa sanitizer yemaoko kana sipo kugeza maoko ako usati wagadzira kana kudya chikafu.

kurovedza muviri

Rovedza muviri inofanirwa. Aerobic kurovedza muviri, sekufamba kana kumhanya, kunobatsira kudzora kurova kwemoyo, kupa simba rakawanda zuva rese. 

Kusimbisa muviri inzira inoshanda yekugara uine hutano uye kuchengetedza simba riri padanho repamusoro. Kuita maekisesaizi kwemaminitsi makumi matatu pazuva kwakakwana kuti ugare uine hutano mukufamba kwenguva.

Maererano nezvidzidzo zvakawanda, kurovedza muviri kunopa hupenyu hurefu uye kunoderedza njodzi yekufa. Kana ukasarudza chiitwa chaunofarira, zvichava nyore kuita mukufamba kwenguva.

usagara kwenguva refu

Ungave uri kumba, muhofisi kana kupi zvako, kwemaawa akawanda, gara wakanyararainogona kunonoka metabolism uye kuderedza tsandanyama.

Muka ufambe maawa maviri oga oga. Tambanudza tsandanyama dzako nguva nenguva.

Chengetedza uremu hwemuviri hune hutano

kufutisa kana Kufutisa kunowedzera njodzi yezvirwere zvakasiyana siyana zvinosanganisira chirwere cheshuga, chirwere chemoyo negomarara.

Kuwanda kwemafuta emuviri kunokonzerwa nekudya zvakanyanya kupfuura zvinodiwa. basa remuviri, Inobatsira kushandisa simba uye inoita kuti unzwe zvakanaka. Mamiriro acho ari nyore; Kana ukawedzera uremu, idya zvishoma uye uwedzere kushanda!

gadzirisa kushushikana

Zvinonzi stress ndiyo inouraya chinyararire. Saka ine kukanganisa kwakanyanya kune hutano uye hutano. Kuti urambe uine utano hwakanaka, unofanira kudzora kushushikana. Mazano ekubvisa kushushikana akadai sekufungisisa, kuverenga, kubika, kutamba, kuseka, kutamba, uye kurovedza muviri anogona kushandiswa.

kuita yoga

Yoga Inobatsira pfungwa uye kukura kwemuviri. Zvinokuita kuti ugare uine hutano hwepfungwa nemumuviri. Zvidzidzo zvakawana kuti vanhu vanoita yoga kwemaminetsi makumi matatu pasvondo vanowana huremu hushoma.

Wana kurara kwemhando yepamusoro

Wana anokwana maawa masere ekurara manheru ega ega. Kurara kunozorodza pfungwa uye kukuchengetedza utano. Kurara kwakakwana kunowedzera kugadzirwa uye kunokubatsira kuti upedze mabasa ako nekukurumidza.

Huwandu hwemaawa 7-8 hwekurara hwemhando yepamusoro hunosimbisa kusadzivirirwa, inomhanyisa metabolism uye inobatsira kuvandudza kwekuziva.

Kushaya hopekunowedzera ngozi yekufutisa, hosha yemwoyo, kutapukira, uye BP. Naizvozvo, kurara kwakadzikama kwakakosha zvikuru kuti urambe uine hutano uye wakakodzera.

Kurumidza kumuka uronge zuva rako

Chinhu chinonyanya kubatsira pakumuka mangwanani ndechekuderedza kushushikana. Paunomuka mangwanani, hapana chikonzero chekumhanya uye une nguva yekuzorodza uye kuronga usati watanga zuva rako. 

Usasvuta

Kusvuta kunoparadza utano hwako nokukurumidza kana kuti gare gare. Maererano nenhamba, kusvuta ndicho chimwe chezvikonzero zvikuru zverufu. Zvinowedzera huwandu hwekufa kwegomarara, hosha dzemapapu uye matambudziko emoyo.

Usashandise doro

Maererano neWorld Health Organization (WHO), nzufu dzinosvika mamiriyoni matatu dzinoitika pasi rose nemhaka yokunwa doro zvakanyanyisa; 3% yavo iri muboka rezera re13,5-20.

Doro rinogona kukuzorodza mushure mekushanda nesimba, asi rine ngozi sekusvuta. Kugara uchinwa doro kunochinja maitiro ako, kunogona kukanganisa maitiro ako epfungwa, ndangariro uye kuisa pfungwa, uye kukuvadza chiropa chako.

Ibva pamafungiro asina kunaka

Mafungiro asina kunaka ndiwo mushonga une chepfu unozivikanwa nevanhu. Nhamo ndeyokuti munhu anofunga zvakashata haazivi kuti ari kuzviita.

Kuva nemafungiro ane tariro kunogona kuchinja hupenyu hwako nenzira dzinoshamisa. Vanhu vane pfungwa dzakanaka vanorarama hupenyu hune hutano, maererano neongororo yevakuru vakuru.

Nekuti vanhu vanofunga zvakanaka vanotarisa hupenyu nemaonero akajeka. Mafungiro avanoita, maitiro avo, nemararamiro avo, zvese zvine zvazvinoita muupenyu hwavo.

Chengetedza hukama hwako hwemagariro

Hukama hwemagariro hunokosha zvakanyanya kwete chete kune hutano hwepfungwa, asiwo kune hutano hwemuviri wako. Tsvagiridzo inoratidza kuti vanhu vane shamwari dzepedyo nemhuri vanorarama hupenyu hune hutano uye hwakareba kupfuura vasina.

zvida iwe

Kuzvida chinhu chakakosha pakurarama hupenyu hune hutano. Paunenge uine chimiro chakanaka, iwe pachako unoisa simbiso pachitarisiko chako uye hutano. 

Iva nechinangwa muhupenyu hwako

Blue Zonesndiwo matunhu ane hupenyu hurefu uye hune hutano hwakanyanya pasi rose. Aya matunhu ane zvimwe zvakajairika uye chimwe chezvakakosha ndechekuti ane chinangwa. Okinawans to ikigai inopa zita rayo. Vanhu vane chinangwa muupenyu vane utano hwakanaka.

Semagumo;

Hutano hwedu hupfumi hwedu. Kutarisira utano kunogona kuva kwakaoma, asi kunokosha, zvikurukuru nokuda kwaavo vane rudungwe rwakabatikana. 

Kugadziriswa kudiki kunoita musiyano mukuru. Tanga nekuita shanduko diki zuva rega rega. Chinja mararamiro ako, rarama hupenyu hune hutano uye hunofadza.