Machiritso amatsenga oyiwala komanso kusowa chidwi

Machiritso amatsenga oyiwala komanso kusowa chidwi

Akatswiri amapereka mayankho akanthawi komanso akanthawi kochepa omwe mungathe kuwagwiritsa ntchito mosavuta komanso mwachangu:

1. Kugona kochuluka

Katswiri waku America a Johann Hari, yemwe amagulitsa kwambiri bukuli, adati njira imodzi yowonjezerera chidwi ndikugona mokwanira, chifukwa ndizopindulitsa kwambiri komanso nthawi yofunikira kuti ubongo utsuke zinyalala zonse za metabolic zomwe zimachuluka masana. . Ndipo munthu akapanda kugona mokwanira, amalephera kuika maganizo ake pa zinthu zonse komanso amasiya kumvetsera nthawi.

2. Samalirani zinthu zofunika kwambiri

Kusamalira zosowa zofunika kumaphatikizapo kudya zakudya zopatsa thanzi komanso zokoma, ndipo pamenepa, Sachs amalimbikitsa kuyesa zakudya za Mediterranean ndi kumwa madzi okwanira. Chithandizo china chamsanga chitha kukhalanso kugona kapena kudya zokhwasula-khwasula.

3. Zakudya zowonjezera

Kudya zakudya zopatsa thanzi kumathandizira kugwiritsa ntchito michere yomwe ikufunika, motero kumathandizira ntchito zofunika kwambiri zaubongo. Akatswiri amalangiza kumwa chowonjezera chomwe chili ndi caffeine pompopompo kuchokera ku zipatso zonse za khofi ndi khofi wokhazikika kuchokera ku nyemba za khofi wobiriwira, muzu wa ginseng, njere za guarana ndi vitamini B12.

4. Zochita zolimbitsa thupi

Kuyenda kwamtundu uliwonse ndi kupumula kwa malingaliro, ndipo nthawi zina kupumula ndizomwe thupi limafunikira kuti likhale lopindulitsa. Kusuntha thupi kumathandiza kuthandizira kukumbukira ndi ntchito yachidziwitso. Ndemanga yasayansi yomwe idasindikizidwa mu 2020 ndikusindikizidwa mu Translational Sports Medicine idawulula kuti mphindi ziwiri zokha zakuyenda mwamphamvu kwambiri kumathandizira kuyang'ana kwa ola limodzi.

5. Kusinkhasinkha

Sacks, Elbert, ndi akatswiri ena ambiri amalimbikitsa masewera olimbitsa thupi kuti athandizire kuyang'ana. Sahaja yoga, makamaka, yawonetsedwa kuti imathandizira kulimbikitsa kuyang'ana komanso kuwongolera.