Kuneta: kubva kuhope uye nzira uko

Spring iri pano, maruva nemiti zviri kubuda uye midzimu iri kumuka - kana kuti kwete. Vanhu vazhinji vanongonzwa kuneta uye kuneta kana mwaka yemwaka ichinja. Icho chikonzero cheichi kuchinja kwemamiriro ekunze, asi zvakare shanduko yenguva mumatsutso uye mukuputika. "Kurara kupfupika kunogona kuwedzera kwenguva pfupi kuneta kwemasikati," anodaro chiremba wehope Gerda Saletu-Zyhlarz. Kune rimwe divi kusakwana kwekurara kunoita basa rekupera kwechirimo, asi zvakare shanduko yemahormone nekushomeka kweropa. Tsvagiridzo inoratidza kuti nemusi weMuvhuro wekutanga mushure menguva yekuchinja dzimwe tsaona kubasa uye kubasa kunoitika - mhedzisiro yekuwedzera kwekupera simba. "Kazhinji, nguva yakatenderedza ichichinja marara - inogona kutora rinogona kusvika vhiki kuti upinde murwiyo rutsva." Zvakanaka sei mumwe munhu achinja kuenda kunguva nyowani rwiyo, mumwe oga akasiyana.

Munhu anoda hope dzakadii?

Kuneta kwemasikati uye kurara kwemasikati haisi nyaya chete mumatsutso. 29 muzana yevagari vanotambura nekuneta, nguva yekurara kwemasikati inokanganisa huwandu hwe14 muzana - avo vakakanganiswa vanonetsekana kuramba vakamuka mukati mezuva. Inowanzokonzerwa nekutadza kurara, asi inogona zvakare kukonzerwa nechirwere che organic. Sekureva kwaSaletu-Zyhlarz, kuti kurara kwakawanda sei kunogona kungowanikwa wega: "Vamwe vanhu vanouya nemaawa mashanu, vamwe vanoda maawa mapfumbamwe ekurara." Zvakakosha kunyatsoita nguva yekurara inodiwa.

hope vachivavhiringidza

Kune zvimwe zvinetso zvekurara kupfuura 80, "akadaro Saletu nyanzvi yekurara. "Misiyano ndeyekusarongeka uye kusiri-kwemanyowa." 70 muzana yekukanganisika kwekurara isiri-organic uye inokonzerwa nekushushikana kwepfungwa kana chirwere. Dambudziko rakajairika rekurara kukotsira kurara, iyo inonyanya kuitika muvanhu pamusoro pemakore 60: chirwere chehuro-pharyngeal chinokonzera kufema, kutadza kufema, uye kurova. Vaya vakakanganisika vanomuka vakanonoka, vanonzwa kupera simba uye vasingakwanise kunyatsomira mushe.

Pamusoro pekushayikwa kwekurara, pane zvakasiyana zvinokonzeresa kupera simba: kurovedza muviri zvakanyanya, kushomeka kwesimbi kana kushomeka kushoma panguva yekushanda. Utachiona, asi zvakare zvakakomba chirwere senge cancer kana autoimmune chirwere zvakare zvinokonzeresa kupera simba. "Kana kuneta kukaramba kurara kunyangwe kurara zvakakwana, iwe unofanirwa kuonana nachiremba mushure memavhiki matatu kusvika mana," anokurudzira Claudia Lazar, General Exercitioner uye weChinese Chinese Medicine (TCM). Mukurara kwakakwana, chiremba anonzwisisa avhareji yemaawa manomwe pazuva. "Asati 10-15 makore, avhareji nguva yekurara yaive maawa masere," anodaro chiremba. Razar inoona chimwe chikonzero mune rekuwedzera basa uye kusagadzikana kushushikana.

kukonzera

• Kushaikwa kwekurara - kuwana nguva yekurara yakakodzera uye yako rwiyo
  Kushaikwa kwekurovedza muviri - kugara uchirovedza muviri kunobatsira
• Kudya kwakashata - kwakawanda kudziya uye kushoma calorie chikafu
• Kushaikwa kwesimbi - chinja chikafu, tungamira vitamini C.
• Kuderedzwa - kunwa imwe nehafu kusvika maviri malita pazuva
• Kunetseka uye kushanda zvakanyanya - tora nguva yakawanda yekuzorora, chengetedza zuva rimwe chete pasvondo
• Kushaikwa kweokisijeni - kufamba pfupi kunogona kubatsira
• Hosha kana zvimwe zvikwerewa / kurara apnea / kushungurudzika kana kusagadzikana - kujekesa nachiremba.

Powernap uye zororo

"Izvo zvakakosha kuzorora pakati uye kwete kuronga zuva rega rega," anokurudzira Lazar uye zvakare kuraira kupfupi nepakati pakati - iyo inonzi simba nap. "Zvinogona zvakare kuve kupfupi asi kuzorora kwakanyanya kunoita kuti unzwe zvirinani. Kugara uchirovedza muviri kwakakosha zvakare kuroja mabhatiri ako, asi hazvifanirwe kunge uri mutambo wepamusoro-soro:" Wese munhu anoshanda nesimba uye, nenzira, kune mumwe. "Kudzidziswa kwePrathlon hakuna kukunakira iwe."

Kudya kwakaringana kwakakosha

Kuneta uye kushaya chikafu zvinovaka muviri zvinowanzoenderana. "Zvakakosha kuti uve nekudya kwemazuva ese uye zvine hutano, uye vanofanirwa kudziya kanokwana kaviri pazuva," anokurudzira chiremba weShiatsu uye nyanzvi yeTCM, Richard Palfalvi. Kudya kwemudunhu-mwaka, pamwe chete nekugara uchirapa Shiatsu kurapwa, kunogona kuenderana simba revanhu nemaororhythms uye nekudzivirira matambudziko ekurara. "Mushi wechiChinese mushonga unosiyanisa pakati pemhando dzakasiyana dzebumbiro. Mumwe munhu ari kutonhora zvishoma haafanirwe kudya zvinotonhora chikafu chakadai saradhi kana zviyo munguva yechando," anowedzera Palfalvi. "Panguva ino, muviri unoda simba rakawedzerwa kuti ubvise zvinovaka kubva pakudya." Izvi zvinonetesa muviri uye zvinogona kutungamira kuneta zvachose. "Shiatsu anobatsira kugadzirira aya maarmarmoni uye kuunza munhu anenge achinge akanganisa kukurumidza.

Biorhythm & hupenyu hwezuva nezuva

Chinyorwa chakanyanya kupokana ndeye biorhythms yevanhu uye nemabatiro avinoita kurara. Chronobiology yakagara ichisiyanisa maviri chronotypes: lark uye owls. Matanga anokodzera mangwanani uye aneta mangwanani. Owls, zvisinei, ine simba manheru, asi tora nguva yakareba mangwanani kuti upinde mugiya.

Tsvagurudzo dzazvino dzekurara dzinoratidza kuti kune anopfuura maviri chete awa chronotypes: MuRussia muongorori wekurara, Arkady Putilov awana mukuedza nedzimwe mhando mbiri - idzo dzakaringana mangwanani nemanheru, uye neavo panguva dzese dzezuva vaine humwari. kurwa. Zviri pachena kuti edu anoshanda uye nguva dzechikoro dzinomanikidza vanhu vazhinji kuti vararame vachipesana nebiorhythms yavo. Semuenzaniso, kuongororwa kwakawanda kwakaratidza kuti wachi yevachiri kuyaruka inochinja nekutanga kwekutendeuka uye vanochinjisa kumashure. Nekudaro, vechidiki vazhinji havagone kurara manheru, asi vanofanirwa kumuka mangwanani anotevera kuti vaende kuchikoro.

Chronobiologist Till Roethemann anodana chiitiko ichi, chinobata vanhu vazhinji, iyo "social jetlag". "Ini ndinofungidzira kuti inosvika 80 muzana yehuwandu hwevanhu vari kumadokero nyika vanotambura nekusagadzikana pakati pevhavha yemukati uye zvinodiwa zvekutanga chikoro, basa uye kusagadzikana kunetseka," anodaro muongorori wehope. "Vadzidzi, semuenzaniso, vari pakati pekurara kwavo husiku nenguva dzisere mangwanani." Iyo jet lag yemagariro saka yaizokonzerwa nekunetsana kunogara kuripo pakati pevhavha yemukati nemararamiro; Iyo neurobiologist uye sainzi mutori wenhau Peter Spork anonyora mubhuku rake "Muka! Kuenda munharaunda yekurara ", yedu yekutanga-yakatarisana neshiri yaisazoterera chero kutarisa kune akasiyana biorhythms yemunhu. Sekureva kwaSpork, vanhu vazhinji, kana vakabvumirwa kurara kubva panenge pa0 kusvika 8 wachi - kune vazhinji, saka, chikoro nebasa zvinotanga zvamberi. Saka Spork inodaidzira kuti vadzidzi vepakati uye vepamusoro chikoro vanononoka kutanga kwechikoro kana fluent echikoro maawa. Chinangwa chinofanirwa kuve chekugadzira mutsva nguva tsika inoyananisa yedu yemukati, nguva yemunhu neyekunze, nguva yemagariro. Uye izvi zvinobatsira kunharaunda yakazorora-zvakanaka.

Nutritionist Eva Fauma anotaurawo hukama pakati pehutano husina kunaka uye kuneta: "Kazhinji ihwo hwomusoro-mumwe, asi kazhinji kudya kwakawanda-calorie kunoita kuti unete." Nyanzvi yehutano inopa zano kwete kunonoka kudya kwemanheru kunodziya asi kwakapusa. manheru uye kukwana hydration mukati mezuva: imwe nehafu kusvika maviri malita anofanira kudhakwa zuva nezuva, zviri nani mvura, akasvinwa michero yemichero kana tii.

Chinhu chisinga fungidzirwe chekuneta kushomeka kwesimbi, iyo inowanzo bata vakadzi panguva yekuenda kumwedzi kana panguva yekuzvitakura. Kudya kwakaderera-iron kana huwandu hwekukura muvana kunogona kukonzerawo kushomeka kwesimbi - kujekesa kunogona kungogadzira mufananidzo weropa pano. "Kana kushomeka kwesimbi kuri iko kwakakodzera kugadzirwa kwechikafu kwakakosha," akadaro Fauma. Chidzidzo cheIndia pamusoro pevana vasina-iron chakaratidza kuti kushaikwa kwesimbi kunogona kurapwa nekuvandudzwa kwevhitamini C.

Pfungwa dzinokonzeresa kupera simba

Kunze kwezviratidzo zvemuviri zvakataurwa, zvinokonzeresa pfungwa zvinogona zvakare kukonzera kuneta, izvo zvinonyanyozivikanwa zvinoita kuti kuve kushungurudzika uye kusagadzikana kwekunetseka. Kana kuneta uye kushungurudzika kuchigara kuchiitika munguva yechando, kushungurudzika kwechando (mwaka kushungurudzika, SAD) inogona kunge iri shure kwayo. Vanoshungurudzika vanhu vanowanzo kunetseka kurara pavanenge vachicherekedza zvavaifunga, izvo zvisingazovadzore. Kunyanya kumuka mangwanani - kazhinji pakati pechitatu kusvika mashanu oveni - zvinoitika. Iyo yakakonzera kuneta kune iyo inowedzera kushungurudzika - denderedzwa rinotyisa rinogona kungovhunwa kuburikidza nekurapa kwekurapa.

Matipi ekungogara wakaneta

• Ramba kubva zvinomutsa zvinwiwa kana doro panguva yekurara: Doro rinoita kuti uve nehope, asi rinokanganisa kurara kwako. Sensitive vanhu havafanirwe kudya yakasimba kofi, dema kana green green uye coke mushure me 16 wachi.
• Usambofa wakarara pamimba izere. Kudya kwekupedzisira hakufanirwe kutorwa pasati kwapera maawa matatu usati warara. Zvikasadaro, dumbu nematumbo zvakawandisa.
• Mukamuri yekurara mubhedha chete, chigaro uye wardrobe inofanirwa kunge iri - zvese zvimwe, sedhesiki, zvinokanganisa hutsanana hwekurara. Kunyangwe terevhizheni iri mumubhedha inopesana.
• Sezvinoita tembiricha yakakodzera mukamuri yekurara isa 16 kune 18 degrees, kusvika ku20 degrees zvakare kwakanaka. Izvo zvakakoshawo zvakakwana okisijeni: manheru kwemanheru e15 mamini.
• Zorora panguva yekurara: matekinoroji akadai seyoga, kurovedza autogenic kana kufambira mberi kwemhasuru kuzorora kwakakodzera.
• Hapana mabasa epfungwa anonetesa asati aenda kunorara: Chero ani angori akabatikana nebasa kana matambudziko manheru haagone kudzima.
• Bhati rinodziya rinoita kuti unonoke: Kana uchigeza, mvura 35 inofanira kudziyirwa kusvika ku38 madhigirii, akawedzera mafuta anonhuwirira senge ndimu yemafuta, hopse, lavender kana hay hay maruva anoita kuti iwe uve nehope.
• Inwa mishonga yemakwenzi mumanheru: Kurara-indising miriwo senge hops, ndimu balm uye valerian midzi yakakodzera. Mushonga wepamba mukaka unodziya neuchi.