Mawallafi: Ellen Moore
Ranar Halitta: 13 Janairu 2021
Sabuntawa: 21 Nuwamba 2024
Anonim
WhatsApp, Instagram, Facebook, sun Daina aiki.
Video: WhatsApp, Instagram, Facebook, sun Daina aiki.

Wadatacce

Ba ku yi aiki ba har abada ko kuna cin duk abubuwan da ba daidai ba? Dakatar da damuwa game da shi-waɗannan nasihu 5 na iya canza komai. Yi shiri don samun tsarin yau da kullun na lafiya-da amincewar ku.

1. Dawo da matakan ku.

Nuna abin da ya yi wahayi zuwa gare ku don samun dacewa da fari. Dubi tsari da dabarun da suka yi aiki, domin za su sake yin aiki. Misali, idan horo don gudu na 5k na gida ya kiyaye kuzarinku, sami wani taron gudu kuma kuyi rijista don wannan makon, in ji Timothy Noakes, MD, D.Sc., darektan sashin bincike na kimiyyar motsa jiki da likitancin wasanni a wurin. Jami'ar Cape Town a Afirka ta Kudu kuma marubucin Lore na Gudu.


2. Ƙirƙiri taswirar hanya.

Lokacin da aka ɓace, za ku isa wurin da kuke da sauri da sauri idan kuna da taswira fiye da lokacin da kuke ƙoƙarin jin hanyar ku. Don haka ƙirƙirar tsarin abinci na mako -mako da tsare -tsaren motsa jiki. Maɓalli shine ci gaba da burin kowane mako yayin da kuke ƙara sababbi, in ji Susan Kleiner, Ph.D., R.D., masanin abinci mai gina jiki na wasanni a High Performance Nutrition in Mercer Island, Wash., Kuma marubucin marubucin Ikon Ƙarfi da Ƙarfafa Lafiya. Misali, taswirar cin abinci mai koshin lafiya na iya haɗawa da shan gilasai takwas na ruwa kowace rana tsawon mako ɗaya, sannan ƙara ƙarin rabin hidimar 'ya'yan itatuwa da kayan marmari a kullum don mako mai zuwa. Kuna samun ra'ayin.

3. Dauki mataki. Yanzu!


Ba koyaushe mafi girman "motsawa yana bi aiki" ya fi gaskiya fiye da lokacin motsa jiki. Rubuta abubuwa uku da zaku iya yi a wannan makon waɗanda zasu taimaka sake farfado da shirin motsa jiki. Bayan haka, ƙara su zuwa kalandar ku-kuma kuyi su. Koutaya daga cikin motsa jiki mai ƙarfi na iya share shakku da gajiya da haifar da kyakkyawan tunani da motsi gaba, in ji Kleiner. Ka tunatar da kanka wannan a duk lokacin da aka jarabce ka ka bar dakin motsa jiki.

4. Sauƙaƙe dawowa.

Sake saita ƙarfin ku a hankali, in ji Kleiner. Fara da kashi 50 na adadin kuɗin da kuke motsa jiki kafin hutu, sannan ku ƙara shi da kashi 5 zuwa 15 a kowane mako. Duk da yake wannan na iya jin kamar dawowa mai raɗaɗi mai raɗaɗi, tashin hankali a hankali zai sake ɓarke ​​daga farawa kuma ya ci gaba da jujjuyawa tare. Ba ku so ku ƙi shi bayan aikinku na farko na baya.


5. Kula da kanka.

Yi alƙawari mai gudana don kula da kanku, ba kawai don rasa nauyi ko motsa jiki ba. Babu wani dalili da zaɓin abinci mai kyau ko babban motsa jiki ba zai iya sa ku ji daɗi kamar tausa, manicure, ko wani abu da kuke yi don taimaka wa kanku kyan gani da jin daɗin ku.

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