Yiba nempilo futhi uphumelele kuzosiza imikhuba engu-14 okudingeka uyihlakulele yona. Lokhu kukhethwa kwemithetho kuzophakamisa impilo yakho ezingeni elisha elifanele.
1. Hlala amahora angu-7-8 ngosuku
Izinkulungwane, futhi mhlawumbe ngaphezulu, emiphumeleni yocwaningo ikhuluma mayelana ne "golden" phakathi kokulala phakathi kwamahora angu-7-8 ngosuku. Labo abalala njalo ngaphansi kwamahora angu-7 futhi basebenza ukugqoka, bafe ekuqaleni. Futhi labo abalala isikhathi esingaphezu kwamahora ayisishiyagalombili nsuku zonke balindeleke ukuthi bangaboni kahle. Ososayensi baqinisekisa ukuthi ukuchithwa kubangela isifo sikashukela ngemva kweminyaka engama-30, ukukhathazeka komzimba, ukukhuluphala nesifo senhliziyo esingenakugwemeka. Lalela ukuxoxwa kukaDkt. Timothy Morjentaler, umongameli we-American Academy of Sleep Medicine, ayinike iThe Wall Street Journal.
Phuma emgwaqeni!
Imvelo inhle! Suka kude nama-laptops, amathelevishini, ududuze futhi uphume phambili epaki. Ayikwazi ukwenza ngaphandle kwegajethi? Landa le ncwadi kwi-smartphone futhi ulale ematsheni, uhlanganise ibhizinisi ngenjabulo. Kungani kubalulekile ukuba ube semvelo? Ngo-2009, i-Journal of Epidemiology neMpilo Yomphakathi yashicilela imiphumela yocwaningo, esenza sicabange. Abantu abachitha isikhathi emoyeni futhi bahlala ezindaweni eziluhlaza banamahloni kakhulu futhi banempilo kunalabo abahlala ezindaweni zokuhlala zekhonkrithi bese bephuma endlini kuphela endleleni yokusebenza nokuthenga. Abantu "njenge-asphalt" banamathuba amaningi okubhekene nokucindezeleka, ukuphazamiseka kwemizwa, izinkinga zamathumbu nokulala. Banomkhuhlane obuthakathaka, bajwayele izifo ezithathelwanayo.
3. Sex more cool!
Futhi hhayi nje nge-orgasms;) Amathani ocwaningo aqinisekisa ukuthi ubulili obuhle buwusizo. Ukunciphisa ukucindezeleka, i-migraine, ukuzivikela komzimba kuqinisa. Ithuthukisa ukuzethemba nokuthuthukisa ukubukeka. Udokotela uCorey B. Honikman wabonisa ukuthi ukuyeka ukuhlala isikhathi eside kunciphise umsebenzi wokuzivikela womzimba. Futhi uMelissa Pillot emisebenzini ethi "Ubulili kanye Nemiphumela Yakhe Emihle Emthonjeni We-Immune, The Brain, And Management Pain" yaveza iqiniso elimangalisa - ukuzivikela kuphakeme ngamaphesenti angu-33 kulabo abalala njalo ocansini.
4. Ubulili obuvikelekile njalo
Cha, asiyena ama-snobs. Futhi ucansi ngaphandle kwekhondomu kuyinto enhle. Kodwa ake siqaphele okuphawulekayo "OKUBE ...". Ukukhulelwa okungafuneki noma i-gonorrhea, i-HIV, i-syphilis? Ingabe uqinisekile ngomlingani wakho? Uyazi ukuthi ulele nobani ngaphambi kwakho, futhi umlingani wakhe wabelana nobani umbhede? Ufuna ukuhlanganyela ocansini olungavimbelwe, bobabili bahlolele izifo ezithathelwana ngocansi, bese bejabulela omunye nomunye. Futhi ngaphambi kokulala futhi ngaphandle kwekhondomu, bheka izibalo ze-HIV eRussia.
Kusukela ngo-Ephreli 2016, abantu abangu-1,023.766 babenwe yi-HIV. Izigidi! Futhi laba yibo kuphela abafika esibhedlela futhi babhaliswa. Kodwa lowo othwala i-HIV angaba iminyaka engu-5, 10 no-15 engazi nakanjani ... Cabanga ngakho.
Sebenzisa isikhathi nabangani nomndeni
Ulwandle lokuhleka, ukumomotheka nokuzizwa okujabulisayo akulimazanga muntu okwamanje. Ngokuvamile uhlangana nabangane nezihlobo ngezimpelasonto, wabelana ngokuhlangenwe nakho, izimpumelelo nezimo ezihlekisayo ngesonto. Ama-Singles cishe angagula futhi agxilile ...
6. Ungabhemi ugwayi. Futhi uma ubhema, yimisa ngokushesha.
Ufuna ukufa ekuqaleni kweminyaka engu-10-15, bese ubhema. Cha? Yehlisa ngokushesha! Ucwaningo olwanyatheliswa eNew England Journal of Medicine lwalumemezela imiphumela emangalisa, ngaphezu kweqiniso lokuthi abokubhema banomdlavuza wamaphaphu, babulale ukuzivikela, banciphisa izimpilo zabo ngeminyaka eyi-10-15, futhi lokhu kuyiqiniso lesayensi.
7. Uthando ukupheka!
Kuvela ukuthi ukudla kwasekhaya kuyasiza kakhulu kunezitsha eziphakeme kunazo zonke endaweni yokudlela, okuphekwe ngaphansi kokulawula okuqinile. Ukutholakala kwenziwa ngabafundi eCambridge University. Uma upheka ngokwakho, ulawula ngokuphelele ikhwalithi yezithako, izinga lokulungiswa kwesidlo kanye nenambitha. Ukwenza ukudla ngendlela umzimba wakho owuthandayo ngayo. Intuitively ukhethe inani eliphezulu kunazo zonke imifino kanye seasonings. Umzimba wethu wadalwa ngendlela yokuthi ukhuthaza lokho okwanele empilweni okwamanje. Futhi uma sibona imikhiqizo, asizi ngokuzikhethela okuhle kakhulu kithi. Ongaziwa - umpheki - akakwazi ukuqagela izidingo zomzimba wakho.
8. Izithelo nemifino eminingi
Amavithamini amaningi kunezithelo nemifino, awutholi kuphi - futhi lokhu kuyiqiniso. Yidla namuhla isanqante, kusasa i-apula, usuku olulandelayo kusasa utamatisi nebhanana. Lena yindlela eshibhile yomzimba onempilo. Futhi uma ungathandi ukuhlafuna, yenza i-smoothies. Okuwusizo ikakhulukazi imifino eluhlaza, imifino kanye ne-citrus.
9. Ungaphuzi soda, sicela!
I-Cola, i-Pepsi, i-fanta kanye nezinye i-soda - ingabe ibhekene ne-juice yemvelo noma itiye lezithelo? Bheka uhlu, okuholela ekuphuzeni okune-carbonated ukusetshenziswa okujwayelekile:
- Ingozi enkulu ye-syndrome ye-metabolic and metabolic
- Ukuqhafaza njalo
- Ukukhuluphala
- Isifo sikashukela
- Umfutho wegazi ophezulu
- Amazinga aphakeme we-triglycerides ne-cholesterol
- I-infarction ye-myocardial
Ngokwesifundo se-American Heart Association ngokuhlanganyela kwabantu abangaphezu kuka-6 000 abaphuza i-soda nsuku zonke / izikhathi eziningana ngeviki.
10. Amanzi amaningi ngangokunokwenzeka, mnumzane!
Mhlawumbe, amanzi impela imilingo ... Umuntu uqukethe ~ 75% we-H2O. Lokhu kuphela okukwesabayo futhi kukukwenza ucabange ngalokho okudingayo ukuphuza ngaphezulu. Amanzi athuthukisa ukugaya, izinso nenhliziyo. Isikhumba sentombazane esiphuza ama-1.5-2 amalitha amanzi ngelanga siphuthumayo futhi sinhle kunaleyo eyaneliswa yizinkomishi ezimbili zetiyi elimnandi ngosuku. Amanzi adingekayo ukuze ubuchopho, imisipha, igazi kanye nakho konke-zonke izitho. Phuza amanzi amaningi ahlanzekile!
11. Hlala kancane, ume ngaphezulu futhi uhambise
Ngisho ukuma ngemuva kwekhompiyutha kuyasiza kakhulu kunokuhlala - ngokungathí sina. Izinkampani eziningi ze-IT e-Yurophu naseMelika sezivele zishintshe emafolda ehhovisi ngokulungiswa kokuphakama ukuze abasebenzi base-laptops bame noma bahlale. Ngisho wadala isimiso esikhethekile samahora onke sokushintsha isimo. Yilapho abacabanga khona ngempilo yabasebenzi! Uma unenhlanhla, uhlala ngezibili noma usebenze amahora angu-8, bese uthola isikhathi sokuhamba. Ungasebenzisi izithuthukisi, paka imoto endaweni yocwaningo / umsebenzi, uhlangane nabangani kungekho e-cafe, kodwa epakini noma ngisho nasendlini yokuzivocavoca. Wawuqonda lo mbono - ithrafikhi eyengeziwe. Ngendlela, ama-hemorrhoids ngeminyaka engu-25-30 yisifo sobuchwepheshe besisebenzi sehhovisi kanye nabashayeli. Iqiniso, akulona ithemba elihle?
12. Hlanganisa nsuku zonke
Asikho isikhathi se-simulator? Yebo, futhi uNkulunkulu unaye! Vula umculo nomdanso, gxuma nsuku zonke isigamu sehora. Yilokho yonke imfihlo yenani elihle futhi ithoni elihle kakhulu le-muscle. Ngaphezu kwalokho, sekuyimaminithi angu-30 okusebenza ngokomzimba - lokhu kuvinjelwa ukuhlasela kwenhliziyo, imivimbo ye-varicose nezinye izilonda zemithwalo yegazi nenhliziyo. O, kubonakala sengathi sizwile emuva: "imizuzu engu-30 iningi ...". Futhi uzobona isikhathi esiningi sokufunda udaba lwezindaba ze-VK, ukupheqa i-Instagram noma ukubukela i-TV. Sebenzisa lesi sikhathi sokuqeqeshwa.
13. Dlulisa izivivinyo ngesikhathi
Udokotela wamazinyo / urologist, oculist, ochwepheshe kanye nodokotela wamazinyo - isheke kanye nengxenye yonyaka okungenani kulaba odokotela. Kungani? Yebo, okungenani ukuze ulondoloze imali ... Ukuphulukisa izinyo kuyabiza kakhulu kunokuvula umlomo wakho ekuhlolweni kwodokotela wamazinyo futhi uhlanza ukuhlanza kwamazinyo. Umbono oqondile ulula ezinyathelweni zakuqala ze-myopia ne-astigmatism, ngaphandle kwalokho uzothola izibuko kuze kube sekupheleni kokuphila noma ukuhlinzwa okubizayo kwe-laser. Mayelana nokubaluleka kokuhlolwa nomzimba wezifo zokwelapha kanye ne-urologist, sithemba ukuthi uyazi wena. Ubani ofuna ukuza kudokotela ngesifo se-venereal? Ukufundisa - okokuqala!
14. Utshwala ngokulinganisela
Asisho ukuthi utshwala bubi emhlabeni wonke. Ososayensi baqinisekisile ukuthi ingilazi ye-whisky noma iwayini enhle iqinisa uhlelo lwe-cardiovascular, ibeka phansi ingozi yokuthuthukisa isifo sikashukela, igqugquzele ukubunjwa kwegazi ngisho nokusebenza kwesibindi. Kodwa lalela - ingilazi eyodwa yewayini ngosuku noma ungaphezu kuka-50 ml whisky. Nansi umkhuba ongahambi kumonakalo futhi akukwenzi ube utshwala. Okunye - usuvele ubuthi umzimba ngotshwala. Futhi uma uphuza, bese ukhetha udoti kuphela noma ungaphuzi nhlobo.