Nzira yekukunda sei kuneta uye kuneta?

Nzira yekukunda sei kuneta uye kupera kusati kwakunda iwe, kune matanho anokosha anokubatsira kuti ushande uye wakangwarira nguva dzose uye nokudaro kukunda kuneta uye kupera, matanho gumi kubva kuna Ana Salwa kune hupenyu huzere nesimba uye kushanda.

Kurara kwakanaka

Kuwana kurara kwakanaka, maererano neSleep.org, kunoda kurara kweinenge maawa masere kune vanhu vakuru, kwete kumuka kanopfuura kamwe chete muhusiku, uye wozodzokera kurara mukati memaminitsi makumi maviri.

Iyo NSF inokurudzira kudzikamisa kurara kwemasikati uye kudzivirira zvinokurudzira uye zvinorema zvekudya usati warara.

2- Kuchengetedza kufamba uye basa

Vanhu vazhinji vanoteerera nyevero dzakawanda pamusoro pengozi yemararamiro, asi vamwe vangave vasingazivi kuti, semuenzaniso, kugara kwenguva yakareba kunokosha, nokuti inotungamirira pakurasikirwa kwemasumbu uye kushanduka.

Somuenzaniso, kurasikirwa uku kunogona kunetesa mwoyo, kuchiita kuti kunyange mibato yakapfava iratidzike kuva inodzvinyirira.

3- Kudzikamisa mukurovedza muviri

Kunyanya kurovedza muviri kunotungamirira kuneta uye kuneta.

Vamwe vanokanganwa kuti kuva nemwero mukurovedza muviri ndiyo kiyi yokuwana betsero yakanakisisa.

Maererano nezvikarakadzo zveYunivhesiti yeJohns Hopkins, kuti: “Vavariro yokurovedza muviri ndeyokuchengeta munhu ane simba uye achifara panzvimbo pokuneta zvikuru uye akaneta.”

4- Kuenzanisa kudya

Hapana mubvunzo kuti huni hwemuviri chikafu. Kudya chikafu chisina kunaka kunogona kukonzera kuneta uye kuneta, uye kudya kwakawanda chikafu chisina kunaka chinhu chiri pachena chinopa husimbe uye kushaya simba.

Dzimwe nguva kudya kunoshaya zvimwe zvinovaka muviri, zvakadai sevhitamini D, uye vanhu havawanzobatanidza pfungwa idzodzo nekuneta.

Uye muviri unogona kusawana macalorie akakwana ekufambisa muviri nesimba uye kuita basa. Kana kuti zvimwe munhu anodya zvakawanda kupfuura zvinoda muviri wake mukudya kumwe chete, zvichiita kuti shuga yomuropa iwedzere.

Mhinduro ndeyokuisa pakutanga kudya kunovaka muviri, kwakadzikama.

5- Inwa mvura

Mvura yakakwana yemuviri yakakosha pakunzwa kusimba uye kutariswa. Asi hapana mvura inogona kuwana mhedzisiro iyi, kunze kwemvura yakajairika.

Sezvineiwo, kunwa zvinwiwa zvine shuga zvine shuga kunokonzera kuwedzera kweshuga yeropa, izvo zvinokonzera kuneta, maererano nekuongorora kwakagadzirirwa nevatsvakurudzi veHarvard University.

Chidzidzo ichi chakaratidzawo kuti kupera mvura mumuviri kunogona kukonzera kunzwa kuneta zvakare, pamwe nekunwa zvinwiwa zvakawanda zvine caffeine, kunyanya kana nguva yekurara yava kusvika.

6- Ongororo yemishonga uye hutano hwehutano

Zvakakosha kukurukura chero zviitiko zvekuneta, nachiremba, kune mumwe munhu ari kutora imwe nzira yekurapa kana antihistamines, somuenzaniso, nokuti inogona kuva chikonzero chekurara.

Kuneta kunogonawo kuva mhedzisiro yemishonga yakawanda ye-over-the-counter, maererano nezano kubva kuMayo Clinic.

Mukuwedzera, mamwe matambudziko ehutano, akadai seanemia, fibromyalgia, hypothyroidism uye obstructive sleep apnea, zvinogona kukonzera kuneta.

Nokudaro, zvinokurudzirwa kuti ubvunze chiremba kuti abvise chero chezvikonzero izvi zvinokonzera.

7- Kukurukurirana kwakanaka kwevanhu

Hapana mubvunzo kuti kuva wega, kunyange kana munhu ari introvert nemasikirwo, anopedza simba uye simba.

Vatsvakurudzi veHarvard vanotaura mundima iyi kuti “kuzviparadzanisa nevamwe, ndiko kuti, kusaona vamwe nguva dzose, kwakabatana nokuora mwoyo, uye kuora mwoyo kunobatanidzwa nokuneta.”

8. Dzivisa kushushikana

Kushungurudzika, kunze kwekuzvidya mwoyo, kuora mwoyo, kusuruvara uye kumwe kuvhiringidzika mupfungwa, kunogona kukurumidza kupedza simba.

Muchirevo chechinyorwa chino, Harvard Medical School yakasimbisa kuti kusagadzikana kusingaperi kunowedzera mazinga ehomoni cortisol secretion, iyo inogadzirwa neadrenal glands, uye yakakwirira ye cortisol, zvakare, inowedzera kuzvimba mumuviri uye kuderedza kugadzirwa kwesimba.

9. Kutevera kushoma kunhau

Nhau dzenhau ndicho chikonzero chikuru chekushushikana.

Maererano neMayo Clinic website yezvokurapa, mishumo uye nhau dzinobudiswa dziri kufashukira nehuwandu hukuru hwematambudziko, izvo zvinogona kukanganisa maonero emunhu enyika, uye nokudaro kuwedzera kuora mwoyo kwake uye kunzwa kuneta.

10- Kuzvitarisira

Kazhinji kazhinji, vanhu vanobatwa mudenderedzwa rakashata rekugaya kwezuva nezuva, vachikanganwa kuzvitarisira ivo pachavo. Nekudaro, mafungiro emhando iyi, anongotarisa pane zvekuita uye kugadzwa, anogona kukonzera kuneta nguva nenguva. Saka iwe unofanirwa kunakidzwa zvakanyanya kunyangwe zvinhu zviri nyore, sekunzwa rwiyo kana kusangana nemumwe munhu.