Sau da yawa muna yin gunaguni cewa rayukanmu suna cikin damuwa, da wuya, cewa yanayinmu ba shi da kome, yayin da ba mu damu da yanayin jikinmu ba kuma ba mu fahimci cewa halaye masu kyau suna da amfani ba kawai ga adadi ba, har ma ga tunani. lafiya.
Ba asiri ba ne cewa motsin zuciyarmu, ji, tunaninmu da yanayinmu suna da alaƙa kai tsaye da yanayin jiki. Ba za su iya zama dabam da juna ba kuma su yi aiki tare. A cikin ƙoƙari don samun cikakkiyar jiki, kar a manta game da rai, haɗin kai na tunani. Ka tuna: rai yana shan wahala, jiki yana shan wahala, kuma akasin haka. Bi shawarwarin, kuma sakamakon ba zai sa ku jira ba:
1. Farkawa
Yana cikin ikon ku don ƙirƙirar yanayi don sabuwar rana. Bude idanunku, murmushi ga sararin samaniya kuma kuyi fatan kanku barka da safiya. Mutum mai fara'a, mai kyakkyawan fata ya fi kuzari da kuzari, kuma an san adadin kuzari yana ƙone lokacin motsi.
2. motsa jiki na safe, gudu, tafiya
Safiya mai aiki shine farawa mai kyau zuwa ranar, yanayin jiki don aikin mai zuwa. Zaɓi kowane nau'in motsa jiki, duk sun dace da ƙona kitse, kuma safiya ita ce mafi kyawun lokacin wannan. Ayyukan yau da kullun suna horar da ba kawai jiki ba, har ma da ƙarfi.
3. Sabanin shawa
Hanya mai amfani da tasiri. Yana taimakawa wajen hanzarta metabolism, yana inganta yanayin jini, yana ƙara yawan sautin jiki, yana jinkirta tsarin tsufa kuma yana hanzarta cellulite, yana da tasiri mai kyau akan fata da fata. Ruwan shawa mai ban sha'awa yana da tasiri mai amfani akan tsarin mai juyayi: da safe yana inganta yanayi, da maraice yana shakatawa, yana rage gajiya. Amma kafin ka gabatar da wannan al'ada mai amfani a cikin shirinka na yau da kullum, yi nazarin contraindications, tuntuɓi ƙwararru.
4. Karin kumallo
Da dare, metabolism yana raguwa, karin kumallo mai dadi yana daidaita shi kuma yana ba da jiki da makamashi don dukan yini. Godiya ga cikakken karin kumallo, ba za ku ji yunwa ba kuma ba za ku ci da yawa a abincin rana ba. Vitamins, ma'adanai da fatty acid za su ba da kyakkyawar farawa ga jiki kuma suna taimakawa wajen aiwatar da aikin da aka tsara, ƙara yawan maida hankali da kunna ayyukan kwakwalwa.
5. Ƙananan sassa, abinci akai-akai
Don ingantaccen metabolism, kuna buƙatar cin abinci kowane sa'o'i 3, kuna taunawa sosai. Idan mutum ya hadiye abinci, ba ya jin dadin abinci, wanda hakan ke nufin abinci ba ya ba da ni’ima kuma ba ya wadatar da jiki da kwakwalwa. Sa’ad da muke jin daɗin jin daɗi, muna kula da kanmu kuma muna nuna cewa muna ƙaunar kanmu.
6. Ba abinci bayan shida
Duk abin da aka ci ƙasa da sa'o'i 2-3 kafin lokacin kwanta barci ana ajiye shi a cikin sassan. Har ila yau, cin abinci kafin barci yana kara lalata ingancin barci. Rashin barci yana haifar da rashin lafiyar jiki gaba ɗaya, rashin jin daɗi, rashin tausayi da raguwar motsawa.
7. Abun ciye-ciye
Jin yunwa yana tasowa saboda dalilai da yawa: karin kumallo ba shi da ƙarfi, abincin rana ba shi da dadi, kun ci "a kan tafiya", kuna jin tsoro da cin abinci mai damuwa. Yi ƙoƙarin maye gurbin tsoffin halaye da sababbi, maimakon cin abinci, gwada tsalle a wuri, squats, tafiya a wurin shakatawa, bincika abin da ke faruwa, motsin zuciyar ku.
8. Wasanni
Hanyar da ta fi dacewa don ƙona calories shine aikin jiki, wasanni. Duk nau'ikan wasan motsa jiki, iyo, rawa, yoga sune masu ƙonewa. Bugu da ƙari, suna inganta yanayi, wasu ayyuka suna ba da jin daɗin jin daɗi, haɓakar kuzari, wasu - gamsuwa, daidaitawar hanyoyin juyayi, raguwa, shakatawa da kwanciyar hankali.
9.Kin munanan halaye
Coffee, barasa, taba, carbonated drinks da sauran miyagun halaye adversely rinjayar ba kawai adadi, amma kuma mutum psyche. Koren shayi, ruwa, iska mai kyau da ingantaccen abinci mai gina jiki shine abin da kuke buƙata don siririyar jiki, lafiya mai kyau.
10. Abincin da aka fi so
Barin abin da kuke so gaba daya zai yi illa fiye da alheri. Jin rashin jin daɗi, sha'awar cin abin da aka fi so zai iya haifar da raguwa, sa'an nan kuma zuwa alamar kai da raguwa a cikin girman kai. Kada ku daina, amma ku tuna - komai yana da kyau a cikin matsakaici. Gwada maye gurbin kayan abinci masu yawan kalori da na abinci.
11. Yin nauyi
Yi nauyi sau ɗaya a rana a lokaci guda, wannan zai ba ku damar yin la'akari da ci gaban asarar nauyi. Yawan aunawa da aunawa a lokuta daban-daban zai haifar da takaici saboda nauyin da safe ya bambanta da nauyin da yamma. Kada ku shiga tsere don lambobi akan ma'auni - wannan na iya yin mummunan tasiri ga girman kan ku. Madaidaicin nauyi shine wanda kuke jin haske da kwanciyar hankali.
12. Babu kwayoyi da kari na abinci
Sha'awar samun sakamako mai sauri tare da shayi, ganye ko magungunan rage cin abinci ba ya aiki. Akwai haɗarin ɓarna kuɗi, haifar da cututtuka, zama garkuwa ga baƙin ciki. Kyakkyawan abinci mai gina jiki, wasanni, barci, jituwa da kanku - shine ainihin abin da ke aiki a gare ku.
13. Jikewa akan lokaci
Jiki yana jin yunwa, hankali yana jin yunwa. Dole ne jiki ya karbi wani adadin mai, carbohydrates, abubuwan gina jiki. Yunwa damuwa ce ga dukkan kwayoyin halitta. Mafi sau da yawa, irin waɗannan gwaje-gwajen suna ƙarewa a cikin raguwa, duka biyu na hankali da na gastronomic, kuma suna iya haifar da rashin narkewa. Shirya kwanakin azumi, ya fi tasiri da amfani.
14. Kula da jiki
Anti-cellulite creams da kansu ba sa aiki. Kulawar jiki da son kai sune mafi kyawun mataimaka a cikin asarar nauyi, hanyar zuwa kyakkyawa ciki da waje. Yi amfani da jiyya na spa, kirim mai gina jiki, bugun fata da bugun jini: yaba wa kanku don ƙaramin nasara.
15. Hutu mai amfani
Idan kun kasance masu zama a wurin aiki, yi amfani da hutu, ziyartar ɗakin mata tare da fa'ida biyu: yi squats duk lokacin da kuka ziyarci wannan cibiyar ta kusanci. Wannan canjin aiki ne, da hutawa, da ilimin motsa jiki. Manta game da bas da lif, tafiya.
16. Shakatawa
Sadarwa mai daɗi, jin daɗi, raha da raha, hulɗa da juna, jima'i, sumba suna ƙone mai da tsawaita rayuwa.
Olga Mazurkevich - art therapist, perinatal, rikicin psychologist. Ita .