Kunyange zvazvo vanhu vakawanda vachiziva kuti kusvuta kwakaipa kune utano hwako uye kudya zvakanyanya zvokudya zvisina kudya hazvina kunaka kumucheto, kune dzimwe dzakawanda dzakaipa dzisingaiti dzinogona kuparadza upenyu hwako.
Mimwe yemitambo iyi inogona kuva yakaoma kuziva, kunyanya kana iri chikamu chemuitiro wako wenguva dzose. Iwe haugoni kuona chero njodzi dzinokuvadza pakarepo. Asi nekufamba kwepanguva ivo vachatora mararamiro akaoma pamusoro pehukama hwenyu, hutano hwenyama, uye hukama hwepfungwa. Ona kana iwe uchiita chero ipi zvayo pane zvisingagumi.
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Kuvandudza Zviitiko ZvinorwadzaKufunga nezvechakaitika chinotambudza kubva kune yako yekare-ingave yaiva makore mashanu apfuura kana maminitsi mashanu apfuura-haisi kunaka kwepfungwa dzako mupfungwa.
Chidzidzo che 2017 chakabudiswa muBhiziniso Research uye Therapy chakawana kuti kumira (kunyanya kuisa pfungwa kune kutambudzika kwevanhu asi kusaridzirwa kugadziriswa) kunounza zviratidzo zvinoderedza kushushikana. Apo vanhu vakawanda vaifunga nezvechiitiko chinotambudza, vangangodaro vaifanira kuora mwoyo. Vatsvakurudzi vakaona kuti kuderera kuderera kunobatsira kuderedza kushushikana mupfungwa.
Ziva nguva yakawanda yaunopedza uchifunga nezvezviitiko zvinotambudza muupenyu hwako. Panzvimbo pokudzokorora zvinhu zvausingagoni kuchinja, zvipira kuisa simba rako muzvikonzero zvakakosha zvakadai-sekugadzirira ramangwana kana kufara panguva.
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Kuendesa Kune Shamwari DzakoPamwe chete, unogona kufunga kuti kudana shamwari yekunyunyuta pamusoro pezuva rako rakaipa kunobatsira kusunungura manzwiro akaipa. Asi panzvimbo pokusunungura manzwiro akaipa, zvidzidzo zvinoratidza kubuda kunowanzoita kuti uwedzere mafungiro ako akaipa.
Chidzidzo che2011 chakabudiswa mu Journal of Clinical Child uye Adolescent Psychology chakawana kubatana pakati pekugadzirisa (maitiro umo ukama hwepedyo hunoisa pfungwa dzekutaura zvisina kunaka) uye kuora mwoyo. Vana vanogara vachigadzirisa matambudziko avo nevezera ravo vaiwanzoonekwa kuti vane kuora mwoyo.
Ichokwadi kuti kuendesa hakusi zvakaipa kune vana. Chidzidzo che2008 chakabudiswa muHormones uye Behuvior chakaona kuti kutaura nezvezvinetso neshamwari kwakanyanya kuwedzera maitiro ehomoni muvakadzi.
Saka kunyange iwe uchifunga kuti kutaura pamusoro pezvinetso zvako neshamwari kunoderedza kushushikana, kugadzirisa matambudziko ako kungave kuri kuwedzera maitiro ako akaipa nekukuchengetedza iwe wakagumbuka mune zvakaipa.
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Kushandisa kuzvidzoraPasinei nokuti unozviti uri benzi pose paunokanganisa kana iwe uchiratidza kukanganisa kwose kwaunoona kana iwe uchipfuura girazi, utsinye kuzvitsoropodza kunogona kuva tsika yeupenyu hwako hwose.
Kuzvirova iwe pachako nekuzviisa pasi pasi kwakaipa nekuda kwehutano hwako hwepfungwa. Chidzidzo che2014 chakabudiswa muhuno uye kuwirirana kwevanhu mumwechete kunowanikwa kuti kuzvidzora kuzvidzora kunowedzera zviratidzo zvinodzvinyirira.
Kuzviti-tsitsi, kune rumwe rutivi, kwakabatanidzwa kune hutano hukuru hwehutano nekusimba.
Kuchinja nzira yaunofunga ingakubatsira kuti unzwe zviri nani. Iyo tsika yakaoma yokuputsa, asi nekuedza kwakaoma, unogona kudzidza kukudziridza mutauri wemukati womutsa.
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Zvisinganzwisisiki Zvichinyorwa kuburikidza neSocial MediaPasinei nokuti uri kupfurikidza neIndaneti kana iwe unonakidzwa kutamba paPinterest, kushandisa nguva muhuwandu hwemagariro evanhu kunogona kunge kwakaipa kune utano hwako hwepfungwa.
Zvinoshamisa kuti, zvidzidzo zvakawana kuti rubatsiro rwezvemagariro evanhu hunoita kuti munhu achinzwa ari oga. Nenguva yakawanda vanhu vanopedza mumasikirwo emagariro evanhu, avo vari kure ivo vakazviona ivo pachavo. Uye kuparadzaniswa nevamwe vanhu kwakaipa nokuda kwehupenyu hwako hwepfungwa nehuviri.
Zvingave mufananidzo wezororo kana mufananidzo wemotokari itsva, kutarisa kune vamwe vanhu vanowanikwa mumasangano evanhu vanogona kukuitawo kuti upedze hupenyu hwako hahukwanisi hupenyu hwemumwe wako. Uye kutsvakurudza kunoratidza kushuva shamwari dzako mumagariro evanhu vanogona kukurisa dambudziko rako rekuora mwoyo.
Uyezve, zvidzidzo zvinoratidza vanhu vazhinji vachifunga zvekugarisana kwevanhu vanovabatsira kuti vazonzwa vari nani-saka vanoramba vachidzokera kune zvimwe. Asi, muzvokwadi, vatsvakurudzi vakawana nguva inoshandiswa pamagariro evanhu vanoderedza manzwiro evanhu.
Panzvimbo yekupedza maawa akawanda muchipfuura kuburikidza nehuwandu hwemagariro evanhu, iwe uri nani pakusimudza nguva yako nesimba kuti uite mukati me-munhu. Idya masikati neshamwari, dana mumwe munhu pafoni, kana kuronga kudya kwemanheru nemhuri yako yakareba. Zvechokwadi-hukama hwemagariro evanhu hunogona kuvandudza hupenyu hwako.
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Kuramba ZvichiteveraUnogona kufunga kufungidzira nguva yekurara kwemamwe maminitsi makumi matatu ekukubatsira iwe kuzadzisa mamwe mabasa akawanda asati avata. Uye zvichida iwe unofunga kuti iwe uchine zororo zvakawanda nokuti iwe ucharara mune imwe nguva mangwana mangwana.
Asi zvidzidzo zvinoratidza kuti kana iwe uchirara ungangove wakakosha sehuwandu hwaunorara. Kuramba wakanyarara uye kurara gare gare mangwanani kunowedzera mikana yokuti iwe uchaita zvisarudzo zvoutano zvisina kunaka zuva rese.
Chidzidzo che 2016 chakabudiswa muAmerican Academy of Sleep Medicine chakaona kuti nguva yekurara kwenguva refu yakabatanidzwa nepamusoro-kudya zvakadyiwa uye kudyidzana kwemiriwo, kunyanya pakati pevarume. Mukuwedzera, vanhu vakaenda kunorara mushure mezvo ndokurara gare gare vakanga vasingakwanisi kuita basa rekuita.
Kuenda pakubhedha nenguva yakakodzera uye kumuka mangwanani kungave kwakaoma kuti uzvienzanise pakutanga kana iwe uri usiku wechiri. Asi nekufamba kwenguva, iwe uchagadzirisa purogiramu yako itsva uye inogona kukubatsira kuti uite zvisarudzo zvine utano iwe pachako zuva rose.
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Kutenga MariKunyange zvazvo kutenga kusinganzwisisiki kuresitorendi kana manheru usiku pamatengesi ekutengesa kunogona kukuita kuti uchinzwe zviri nani kwekanguva, kurira bhajeti yako kunogona kuva nemigumisiro yakaipa munguva refu. Uye migumisiro yacho inogona kuwedzera kunze kwekuvharana kwebhangi yako yebhangi.
Chidzidzo che2013 chakabudiswa muCentical Psychology Review chakawana kuwirirana pakati pezvirwere zvepfungwa uye matambudziko emari. Vatsvakurudzi vakapedzisa mikana yekuve nedambudziko rehutano hwepfungwa kanowedzera katatu pakati pevanhu vane chikwereti.
Ikoko kwakanga kune kunyange hukama hwepamusoro pakati pekuzviuraya uye chikwereti. Vanhu vanopedza kuzviuraya vanowanzoita huwandu hwekukwereta.
Zvechokwadi, kuongorora kwekubatana hakuratidzi mhaka. Chikwereti chinokonzera chirwere chepfungwa here? Kana kuti chirwere chepfungwa chinokonzera chikwereti here? Hapana anoziva zvechokwadi. Asi ndeyechokwadi kuti chikwereti icho chinogona kutungamirira kumatunhu akakwirira ekudzvinyirirwa. Uye kudzvinyirira kwakanyanya kunogona kuipa kune utano hwako.
Saka tora kutonga kwemari yako nekugadzira bhajeti. Kuwana mari yako mukuronga-uye kushandisa mukati memiganhu yako-kunogona kuita kuti upenyu hwako hugutsikane.
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Kurinda TVNepo vanhu vakawanda vachiziva kuti kuva bheche yakagadzikana kwakaipa mumuviri wako, kutsvakurudza kunoratidza kuratira kutarira TV zvakare kwakaipa kune uropi hwako.
Chidzidzo che 2016 chakabudiswa muJAMA Psychiatry chakaona kuti kutarisa kuterevhizheni kwepamusoro uye kushanda kwepamuviri munguva yekukwegura kwaive kwakabatanidzwa nehuipi hukuru hwehupenyu hwehupenyu hwekuita uye kufambisa nekukurumidza mukati mehupenyu.
Vatsvakurudzi vakaona kuti vanhu avo vakareba maawa matatu eTV pazuva nezuva yemakore makumi maviri nemashanu vakashanda zvakanaka pamusoro pekuongororwa kwepfungwa vachienzaniswa nevanhu vaiona vashoma TV.
Kushandura TV nguva yekuita zvekuita kunogona kuva chinhu chinokosha kuhutano hwehuropi. Saka pane kupfugama pamubhedha mushure mezuva rakaoma pahofisi, famba kufamba kana kurova gym. Ichava yakanaka kumumuviri wako pamwe neuropi yako.
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Kudya ZvokudyaPasinei nokuti iwe unodedera musuo usingadyi kudya mangwanani-ngwanani kana iwe kutamba masikati muchivimbo chekuchera chiuno chako, kudyira kudya kunogona kukuvadza kupfuura iwe unogona kufunga.
Chidzidzo che2007 chakabudiswa muMetabolism chakawana kuti kudya kudya kwaisareva zvishomanana makori. Vanhu vazhinji vanodya zvakawanda pane zvokudya zvinotevera kuti vaite kuti vazodya kudya.
Kushaya kudya kwakagadzirwa kunogona kuchinja kuchinja kwemagetsi. Mushure mekunge vadya kudya, vanhu vakagadzikana nekutsanya mazinga ehuga uye kunonoka kwekushushikana-inshumo-mamiriro ezvinhu angazopedzisira aendesa kurwere cheshuga.
Ita nguva yekudya uye unamatira kune kudya kwakanaka. Kudya panguva dzenguva dzose kunogona kukubatsira kuramba uine simba uye uchitarisa mukati mezuva rose, uye uchikubatsirawo kuchengeta hutano hwehutano hwakanaka.
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Kudya Kana Usina HanyaPane zvikonzero zvakawanda zvaungaita kuti uwane hove kana kuti uzvishumire chikamu chechipiri apo iwe usati wava nenzara. Kudya mupfungwa, kudya manheru, kana kuideredza pamagariro evanhu kune zvikonzero zvishomanana zvaungadya kupfuura zvaunoda.
Kuwedzera mamwe makoriki kungaita kuti uwedzere kudarika. Uye kuwedzera kuwedzera kunowedzera njodzi yezvinetso zvakasiyana-siyana zvehutano zvakadai se:
- Tora 2 chirwere cheshuga
- High blood pressure
- Chirwere chepfungwa uye kurohwa
- Osteoarthritis
- Kurara kuputika
- Mimwe mhando dzekenza
- Chirwere chepoyo
Kuti urambe uine hutano hwakanaka, zvakakosha kushandisa zvokudya kupisa muviri wako, pane kuishandisa sehuwandu hwezvokuvaraidza kana kuderedza kuderedza. Nyatsoteerera nguva apo kudya hakubvi kubva kune nzara yehupenyu.
Edza kufamba, kufambidzana, kana kufungisisa senzira yekutsungirira manzwiro asinganzwisisiki kana senzira yekudzivisa muviri wako. Kuderedza kudya kwako kunogona kukubatsira kurarama hupenyu hurefu, hupenyu.
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Kugara Kwazvo ZvizhinjiKana ukashanda muhofisi, pane mikana yakanaka yaunopedza nguva yakawanda wakagara. Uye kugara kwenguva yakareba kunogona kuipa pane utano hwako.
Sedentary maitiro akabatanidzwa nehuwandu hwehutano hwehutano hwehutano hwakadai sekuwedzeresa, chirwere chechirwere cheshuga , uye chirwere chemwoyo .
Kupedza nguva yakawandisa muhofisi yehofisi kunogona kunge kwakaipa kune utano hwepfungwa. Zvidzidzo zvinoratidza vanhu vanogara zvakanyanya vari pangozi yakanyanya yekuora mwoyo.
Kuwana kweawa imwe chete yekushanda basa zuva roga roga kunogona kubatsira kudzivisa migumisiro yekuwanda kwekugara. Edza kufamba-famba kwemaminitsi mashomanana hafu yeawa imwechete kuti uchengetedze muviri wako nepfungwa dzako zviri nani.
> Sources
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> Connolly SL, Alloy LB. Kuyerera kunopindirana nehupenyu hunoomesa kufanofanotaura zviratidzo zvinodzvinyirira: Chiitiko chekuongorora kwenguva yenguva. Maitiro Okutsvakurudza uye Therapy . 2017; 97: 86-95.
> Frost RL, Rickwood DJ. Kuongorora kwakarongeka kwezviitiko zvehutano hwepfungwa zvinosanganiswa nekushandisa kwe Facebook. Makombiyuta muMunhu Maitiro . 2017; 76: 576-600.
> Lazarevich I, Camacho MEI, MDC Velázquez-Alva, Zepeda MZ. Ukama pakati pekuneta, kuora mwoyo, nekudya mupfungwa mune vechidiki vechidiki. Appetite . 2016; 107: 639-644.
> Richardson T, Elliott P, Roberts R. Ukama huri pakati pehutwere husingaverengeki uye hutano hwepfungwa nehutano: Kuongorora kwakarongeka uye meta-analysis. Clinical Psychology Review . 2013; 33 (8): 1148-1162.