Mungakondwe Muta onjezerani kugona bwino? M'nkhaniyi, tipeza njira zosavuta komanso zothandiza kuti tipeze tulo tambirimbiri komanso totsitsimula. Timadziwa kuti kupuma bwino usiku n’kofunika kwambiri kwa ife thanzi ndi ubwino zonse, kotero ndikofunikira kuchitapo kanthu kuti tiwonetsetse kuti tikugona bwino. Kuchokera pakupanga chizolowezi chogona bwino mpaka kukonza malo abwino ogona, tiwona malangizo osiyanasiyana omwe mungagwiritse ntchito m'moyo wanu. moyo watsiku ndi tsiku kuti muwongolere kugona kwanu ndikudzuka mukumva kuti mwatsitsimuka komanso mwatsitsimuka. Osadandaula, simupeza maupangiri ovuta pano, osavuta komanso olunjika okuthandizani kuti mupumule bwino.

Pang'onopang'ono ➡️ Momwe mungasinthire kugona bwino?

• Kodi mungatani kuti muwongolere kugona bwino?

1. Khazikitsani ndondomeko yogona: Yesetsani kugona ndi kudzuka nthawi yomweyo tsiku lililonse, ngakhale kumapeto kwa sabata. Izi zidzakuthandizani kuwongolera wotchi yanu yamkati ndikulimbikitsa kugona bwino.

2. Pangani malo abwino ogona: Onetsetsani kuti chipinda chanu chimakhala chakuda, chabata, komanso kutentha bwino. Gwiritsani ntchito makatani ochindikala kapena chigoba cha m'maso kuti mutseke kuwala, gwiritsani ntchito zomangira m'makutu ngati pali phokoso losokoneza, ndipo sinthani chotenthetsera kuti chikhale chozizira bwino.

3. Pewani kumwa zinthu zolimbikitsa musanagone: Chepetsani kumwa mowa wa caffeine, mowa ndi chikonga, chifukwa zimatha kusokoneza kugona. Pewaninso kudya kwambiri, makamaka pafupi ndi nthawi yogona.

4. Khazikitsani ndondomeko yopumula yogona: Gwiritsani ntchito mphindi 30 musanagone kuchita zinthu zomwe zimakuthandizani kuti mupumule, monga kuwerenga buku, kusamba kutentha, kapena kuyesa kupuma mozama. Pewani kugwiritsa ntchito zowonetsera zamagetsi, monga mafoni a m'manja kapena ma TV, zomwe zingasinthe nthawi yanu yogona.

5. Kuchita masewera olimbitsa thupi nthawi zonse: Kuchita masewera olimbitsa thupi pafupipafupi kungathandize kugona bwino. Yesetsani kuchita masewera olimbitsa thupi osachepera mphindi 30 patsiku, koma pewani kuchita izi pafupi kwambiri ndi nthawi yogona, chifukwa zitha kukhala ndi zotsatira zosiyana ndikulimbikitsa thupi lanu.

6. Sinthani malo ogona anu: Onetsetsani kuti matiresi anu ndi pilo zili bwino komanso kuti bedi lanu ndi lalikulu mokwanira kuti muziyenda momasuka. Ngati n'koyenera, gwiritsani ntchito zinthu monga zovundikira matiresi osalowa madzi kapena mapilo a mafupa kuti musagone bwino.

7. Pewani kugona tulo tatitali masana: Ngati muli ndi vuto kugona usiku, pewani kugona nthawi yaitali masana. Ngati mukufuna kupuma, sankhani kugona pang'ono kwa mphindi zosapitirira 20.

8. Sinthani kuchuluka kwa nkhawa zanu: Kupsinjika maganizo kumatha kusokoneza ubwino wa kugona kwanu. Pezani njira zomwe zingakuthandizeni kuchepetsa nkhawa, monga kusinkhasinkha, yoga, kapena kuchita zinthu zopumula.

9. Funsani katswiri ngati muli ndi vuto la kugona kosatha: Inde ngakhale kupitiriza malangizo awa Ngati mukupitirizabe kuvutika kuti mugone bwino, m’pofunika kukaonana ndi dokotala. Dokotala kapena katswiri wamankhwala ogona azitha kuwunika momwe zinthu ziliri ndikukupangirani chithandizo chamankhwala kapena njira zochizira pa vuto lanu.

Kumbukirani kuti kugona mokwanira n'kofunika kwambiri kuti mukhale ndi thanzi labwino la thupi ndi maganizo, choncho musazengereze kuchita izi kuti mupumule usiku. Maloto abwino!

Mafunso ndi Mayankho

Mafunso omwe amafunsidwa pafupipafupi okhudza momwe mungawongolere kugona bwino

1. Kodi mumafunika kugona maola angati usiku uliwonse?

1. Mumamwa: Maola 14-17
2. Ana aang'ono: Maola 11-14
3. Ana a msinkhu wa sukulu: Maola 9-11
4. Achinyamata: Maola 8-10
5. Akuluakulu: Maola 7-9
6. Akuluakulu: Maola 7-8

2. Kodi zomwe zimayambitsa vuto la kugona ndi ziti?

1. Kupsinjika maganizo
2. Kusagona bwino
3. Matenda a tulo, monga kusowa tulo kapena kupuma movutikira
4. Zizoloŵezi zoipa za moyo, monga kumwa mankhwala a caffeine musanagone
5. Zakudya zopanda malire

3. Kodi tingatani kuti tigone msanga?

1. Muzigona nthawi zonse
2. Pewani kukhudzika mu kuwala owala asanagone
3. Pangani malo abata ndi amdima m'chipinda chogona
4. Pewani kumwa mowa mwauchidakwa ndi mowa musanagone
5. Phunzirani njira zopumula, monga kupuma mozama

4. Kodi kuchita masewera olimbitsa thupi n’kofunika bwanji kuti tigone bwino?

1. Zimathandiza kuchepetsa nkhawa ndi nkhawa
2. Kumalimbikitsa kumverera kwa kutopa ndi kumasuka
3. Imawongolera nthawi komanso ubwino wa tulo tofa nato
4. Amawonjezera kupanga kwa endorphins, mahomoni ogwirizana ndi moyo wabwino

5. Kodi pali ubale wotani pakati pa chakudya ndi kugona?

1. Pewani zakudya zolemera kapena zokometsera musanagone
2. Osadya zamadzi zambiri musanagone
3. Sankhani zakudya zokhala ndi tryptophan, monga nthochi ndi mtedza
4. Chepetsani kumwa caffeine ndi mowa

6. Kodi mungakonze bwanji malo abwino oti mupumule?

1. Chipinda chogona chizikhala chaukhondo, chaudongo komanso chopanda zinthu zambirimbiri
2. Sinthani kutentha ndi mpweya wabwino wa chilengedwe
3. Gwiritsani ntchito matiresi ndi pilo zabwino, zomwe zimagwirizana ndi zosowa zanu
4. Chepetsani phokoso losautsa ndi magetsi

7. Kodi n'kothandiza kukhazikitsa chizolowezi chogona?

1. Inde, kuchita zinthu mokhazikika kumaphunzitsa thupi kukonzekera kugona
2. Khazikitsani nthawi yokhazikika yogona komanso yodzuka
3. Chitani zinthu zosangalatsa musanagone, monga kuwerenga kapena kusamba kotentha
4. Pewani zowonetsera pazida zamagetsi musanagone

8. Kodi kugona tulo kungachiritsidwe popanda mankhwala?

1. Inde, nthawi zambiri kusowa tulo kumatha kuyendetsedwa ndi kusintha kwa moyo
2. Sungani nthawi yogona nthawi zonse
3. Pangani malo abwino ogona
4. Yesetsani kupumula ndi njira zopumira
5. Pewani caffeine ndi mowa

9. Kodi ndi bwino kumangogona masana?

1. Inde, kugona pang'ono kwa mphindi 20-30 kumatha kukhala kopindulitsa pakuchita bwino komanso kukhazikika
2. Pewani kugona nthawi yayitali komwe kungasokoneze kugona
3. Onetsetsani kuti nthawi yogona sinachedwe masana

10. Kodi ndi liti pamene kuli kofunikira kufunafuna thandizo kwa katswiri wa vuto la kugona?

1. Pamene vuto la kugona likupitirira kwa mwezi umodzi
2. Pamene mavuto ogona amakhudza khalidwe la moyo ndi ntchito za tsiku ndi tsiku
3. Mukaona zizindikiro za vuto la kugona, monga kukodzera kwambiri kapena kugona masana
4. Ngati mukuvutika kugona kapena kugona usiku