Ngaphantsi kokuxubha amazinyo akho, ukusela ikhofi kunye nokuyeka ukusebenzisa iwashi ye-alamu yindlela efanelekileyo yokulondoloza ubomi bakho!
Amagqirha awayekanga, kodwa ezininzi izifo zilula ukukhusela kunokuba unyango, uzibethe ngeepilisi kwaye ulala phantsi kwetafile. Okwangoku, kukho into engavamile, kodwa i-lifhaki elula, evumela ukunyusa ubomi bomntu kunye nokuphucula umgangatho wayo.
1. Zizenzele indebe yekofi ngaphambi kokulala
Wonke umntu udinga ubuncinane beeyure eziyi-8 ukuya kweye-9 ezinzulu, ubuthongo obunzulu bokubuyisela umzimba ngokupheleleyo. I-cafeine, eyintlekele, njengamandla kunye nesizathu sokulala, inenzuzo ebonakalayo emzimbeni. Oososayensi baqhuba izifundo apho izifundo zanikwa i-caffeine phantsi kokuzilalisa iipilisi-kwaye bonke baziziva bephumla emva kokuphumla iiyure eziyi-3-4.
2. Yeka ukuthatha ingcamango yomntu ngentliziyo.
Akukho mntu unobungozi ngakumbi uxolo lwengqondo kunokuba "bafungele" abahlobo, amandla omkhosi kunye nabahlobo ababazi kakuhle indlela yokuphila ngokufanelekileyo. Ukuthoba umntu ungoovo lwentlalo, kungekudala uya kuhlala - oku akuqinisekanga nje ngabantu besayensi, kodwa nobulumko babantu. Ukuphila ubomi obonwabileyo kunye nobude obude kufuneka uzingqongele kunye nabo balungele inhlonipho nenkxaso yokuphatha impumelelo kunye nokuwa komhlobo.
3. Phonsa i-alamu
Inyaniso yokuba kufuneka uvuke ngokukhawuleza, wonke umntu uyazi ixesha elide, kodwa kunqabileyo umntu owaziyo umonakalo onokubangelwa sisandi se-alarm clock. Isandi esibukhali esenza uvuke ukuphazamisa ubuthongo kwaye ubeke umzimba wakho kwindawo yokuxinezeleka okukhulu. Ukusuka kuyo kungabonakala intloko, ingqondo engaphumeleli kunye nokuxininisa, ukuphazamiseka kwengqondo. Kubaluleke ngakumbi ukuqeqesha ukuba ulale embhedeni, ukwenjenje ukuvuka kusasazi.
4. Yeka ukubala iikhalori
Umnqweno wokunyusa umzimba uhamba ngokuhamba kunye nokubala rhoqo kweekhalori kunye nokwesaba malunga nobunzima obufunyenweyo okanye obulahlekileyo. Kukhokelela ekuhambeni okuchaseneyo: ukutya okunzulu ngokugqithiseleyo kubangela ukuhlaselwa rhoqo kwindlala, eziye zinyuka ngokuhlwa, xa kunzima kunzima ukuzilawula ngaphezu kwesahlulo sokuqala sosuku. Indlela efanelekileyo yokunciphisa umzimba ngaphandle kokuxhaphaza umzimba wakho kukutya okunempilo kunye nokuzivocavoca. Imenyu ayifanele ilawulwe ngokutya okukhawulezayo, kodwa kwakhona idle enye kefir kunye ne-buckwheat ayifanele.
5. Lahla isepha ye-antibacterial
Akukho nzululwazi ebonisa ukuba i-soba ye-antibacterial iyakubambisana ne-microbes ngokufanelekileyo ngokuqhelekileyo kunokuba iqhelekileyo. Kodwa ngokugqithisileyo idibanisa ifilimu ye-hydrolyside, yandisa ukoma kwesikhumba. Njenge-antiseptic, i-triclosan yongezwa kuyo, into echaphazela kakubi ukuphuhliswa kwama-embrosi kwaye iguqula i-microstlora yamathumbu.
6. Ukuma emsebenzini
Umsebenzi onobudala ofihlakeleyo ufihla ubuninzi beengozi, phakathi kwazo: izibilini, iingxaki ezidibaniseneyo, i-scoliosis, i-osteochondrosis, i-migraine kunye ne-varicose veins. Kodwa isiphumo esinzima kakhulu sisinokuba sisifo, esichukunyiswa kukunyuka kwegazi kunye nokungabikho kwe-oxygen. EYurophu naseUnited States, ukuma okhethekileyo kuyimfuneko, ukuma, ukukhusela ukuvela kweengxaki ze-cardiovascular and deficiencies.
7. Kukho iziqhamo ngesikhumba
Ijezi ezifakiwe kunye ne-dessert ngendlela ye-jelly zisifundise ukuba sidle iziqhamo ezingenazo i-peel okanye nge-puree. Kodwa iquercetin - into ekhusela iisensi zeengqondo kumonakalo kwaye inefuthe elichasayo. I-fiber dietary kunye ne-fructose ihlambulule umzimba wee-toxins kwaye inika ingqiqo yexesha elide.
8. Ukubhala ngesandla
Ukuthayipha kwikhompyutheni ngokungathandabuzeki kulungele ngakumbi, kodwa abaphandi eYunivesithi yase-Indiana State baye bafakazela ukuba kunciphisa umsebenzi wengqondo yomntu. Ukuqeqeshwa kokubhala ubuncinci kwiminyaka engama-20 ukuya ku-30 kudala umsebenzi we-cerebellum, ukulungelelanisa ngengqondo kunye nokuphucula ukusila.
9. Ukusela iwayini elibomvu
Iglasi yewayini ebomvu ngosuku lihlanganisa isidingo sokuhlaziya i-resveratrol - umthombo wolutsha, olutshanje oluthatyathwe ngabaososayensi baseFransi. Isizathu solu cwaningo lwaluyiminyaka emide yokuphila kwamafama asebenza kwizidiliya. Bonke abazithethi ngokwabo lo lonwabo kwaye ... bavuselele umzimba ngemihla ngemihla emitsha ye-resveratrol, eyanciphisa ukuguga kwezicubu.
10. Ukuhlamba amazinyo akho ngeyure emva kokutya
Ukucoca amazinyo emva kokutya, kunye nokuhlambulula umlomo, kuzisa okubi ngaphezu kokulungileyo. Izidlo zokutya eziqulethwe kwiziqhamo, utamatisi, iziphuzo ze-carbonate kunye nemveliso yobisi, unciphisa i-enamel kwaye iyaba nefuthe kwiimpembelelo zangaphandle. Ibhulosi yamazinyo okanye uhlaziyo oluqabulekayo olususa i-fluor, ludala umhlaba ukuphuhliswa kwee-caries.