Iyo yazvino maitiro pasocial media kuderedza uremu

Iyo yazvino maitiro pasocial media kuderedza uremu

Kudiwa kwekuchengetedza huremu hwakakodzera, zvese zvinoyevedza uye biologically, zvakapa nzira dzakawanda dzekurasikirwa nehuremu.

Kufutisa kunounza njodzi huru dzeutano. Zvinowedzera njodzi yechirwere chemwoyo, chirwere cheshuga, BP, uye mamwe marudzi egomarara. Kuwedzera kurema kunosimbisawo majoini, zvichiita kuti pave nematambudziko ekufamba.

Kufutisa zvakare kwakabatana nematambudziko ehutano hwepfungwa, kusanganisira kuora mwoyo. Inogonawo kukanganisa hutano hwekurara uye basa rekufema. Muzhinji, njodzi dzekuve wakanyanyisa kuwedzera kune hutano hwemuviri, hwepfungwa uye hwepfungwa, zvichisimbisa kukosha kwekuchengetedza huremu hune hutano hwehupenyu huri nani.

Sekureva kwe Times yeIndia, imwe yenzira dzekurasikirwa nehuremu dziri kupararira sekupenga pasocial media ndeye 30-30-30 uremu nzira, iyo inotarisa pakugadzira hupenyu hwakakwana uye hwakadzikama nekubatanidza maitiro ekuziva munzvimbo nhatu huru: kudya kunovaka muviri uye kurovedza muviri.Nekuziva pfungwa.

chikafu

Kutarisa kwemunhu kunogona kugadziridzwa kuchengetedza kudya kwakadzikama uye kunovaka muviri. Zvinokurudzirwa kuisa zvakasiyana-siyana zvekudya zvakakwana semichero, miriwo, mapuroteni akaonda, zviyo, uye 30% mafuta ane utano. Iwe unofanirwawo kuve nechokwadi chekuwana ndiro ine ruvara inomiririra zvakasiyana-siyana zvinovaka muviri, uchifunga nezve saizi yezvikamu kudzivirira kudyisa neimwe 30%.

Iyo yekupedzisira 30% yehutano ine hukama nemvura yekunwa, inova chinhu chakakosha muchirongwa chekudya kwakaringana, nekuti inotsigira mabasa emuviri uye hutano hwese.

Exercise

Iyo nzira itsva inosanganisira kuzvipira makumi matatu muzana ezvekusimba kwako kumitambo yemoyo. Zviito zvakaita sekumhanya, kuchovha bhasikoro, kushambira, kana kufamba nekukurumidza zvinobatsira mukuvandudza hutano hwemwoyo, kuwedzera kutsungirira, uye kupisa macalorie.

Imwe 30% yemaitiro ako ekuita maekisesaizi yakazvipira kudzidzisa simba, uko kusimudza uremu, kurovedza uremu hwemuviri kana kudzidzira kuramba kunogona kusanganiswa kuvaka simba retsandanyama, kuwedzera metabolism uye kuwedzera kusimba kwese kwese kwekushanda. Iyo 30% yasara inofanirwa kugoverwa kune inoshanduka maekisesaizi uye yekuziva mafambiro maitiro akadai seyoga kana Pilates. Zviitwa izvi zvinovandudza kuchinjika uye hutano hwakabatana, pamwe nekupa zororo repfungwa uye kuwedzera hukama hwepfungwa-muviri.

Mindfulness

Kudya kwe30-30-30 kunopa 30% yekufunga mukudya, zvinoreva kuti kufunga kunofanira kubatanidzwa mukudya kwemunhu, kutora nguva yakakwana yekunakidza uye kukoshesa kuruma kwega kwega, kubhadhara zviratidzo zvenzara uye kuguta. Iyi tsika inogona kutungamirira kukuvandudza kudya uye hukama hwakanaka nechikafu.

Zvakare, 30% kutariswa kwepfungwa mukuita kwemuviri kunobatsira kutarisa manzwiro emuviri uye kufema panguva yekurovedza muviri, izvo zvinowedzera kushanda kwekurovedza muviri uye hutano hwepfungwa panguva imwe chete.

Yekupedzisira 30% inopihwa kune yekurangarira maitiro sekufungisisa kana kufema kwakadzika maekisesaizi. Zviitwa izvi zvinogona zvakare kuderedza kushushikana, kunatsiridza kujeka kwepfungwa, uye kubatsira kudzikamisa manzwiro.

Mazano ekutevera

Iyo 30-30-30 nzira ndeye general framework. Vanhu vangangoda kugadzirisa maitiro zvichienderana nezvinangwa zvavo, mazinga ekusimba, uye chero hutano hunofunga. Usati watora chirongwa chitsva chekudya kana kurovedza muviri, kunyanya kune vanhu vane hutano hwagara huripo kana zvinovanetsa, zvinokurudzirwa kuti ubvunze chiremba wako kana kubvunza nyanzvi yekusimbisa muviri kuti uwane zano rako pachako.

Vatangi vekutanga vanofanirawo kuchinja zvishoma nezvishoma kune 30-30-30 nzira, vachibvumira miviri yavo kuti ienderane nekudya kutsva uye maitiro ekurovedza muviri. Iwe unofanirwa kuterera kune zviratidzo zvemuviri. Kana chimwe chinhu chichiita sechinonyanya kunetsa kana kusagadzikana, kugadzirisa nekukurumidza kungave kuri madikanwa uku uchigara uchiisa pamberi pekuchengetedza uye kugara zvakanaka.

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