Yiba nempilo kwaye uphumelele kuya kunceda imikhwa emi-14 okufuneka uyihlakulele yona. Olu khetho lwemithetho luya kuphakamisa ubomi bakho kwizinga elitsha elifanelekileyo.
1. Hlala iiyure ezingama-7 ngosuku
Amawaka, kwaye mhlawumbi ngaphezulu, iziphumo zophando zithetha malunga "negolide" phakathi kokulala ngaphakathi kweeyure eziyi-7 ukuya kwemihla. Abo balala rhoqo ngaphantsi kweeyure ezingama-7 kwaye basebenze ukugqoka, bafe ngaphambili. Kwaye kwaphela abo balala ngaphezu kweeyure ezili-8 ngosuku. Iingcali zenzululwazi ziqinisekisa ukuba ukutshabalalisa kubangela isifo sikashukela emva kweminyaka engama-30, ukuphazamiseka kwemizimba, ukukhuluphala kunye nesifo senhliziyo esingenakukuphepha. Mamela udliwano-ndlebe lukaDkt. Timothy Morjentaler, umongameli we-American Academy of Sleep Medicine, awawunika kwi-Wall Street Journal.
2. Phuma kwisitalato!
Uhlobo lukhulu! Phula kude nama-laptops, ithelevishini, ududuze kwaye uphumelele epakini. Ayikwazi ukwenza ngaphandle kwegadget? Khuphela le ncwadi kwi-smartphone uze ulale emnxeni, udibanise ishishini kunye nolonwabo. Kutheni kubalulekile ukuba ube semvelo? Ngo-2009, i-Journal of Epidemiology kunye neMpilo kaRhulumente yashicilela iziphumo zesifundo, esenza sicinge. Abantu abachitha ixesha evulekile kwaye bahlala kwiindawo eziluhlaza baninzi kakhulu kwaye banempilo kunabo bahlala kwiindawo zokuhlala zekhonkrithi baze bashiye indlu kuphela endleleni yokusebenza kunye nevenkile. Abantu "njenge-asphalt" banakho amathuba okuba bexinezelekile, iingxaki zokukhathazeka, iingxaki zesisu kunye nobuthongo. Banesifo esinyanzelekileyo, basuke bexhomekeka kwizifo ezithathelwanayo.
3. Ukwanda kwesondo!
Yaye kungekhona nje kuphela i-orgasms;) Iitoni zophando ziqinisekisa ukuba isondo esifanelekileyo sisiluncedo. Ukunyanzelisa uxinzelelo, ukuxhamla, ukuthintela ukukhuselana kukuqinisa. Ukuphucula ukuzithemba nokuphucula ukubonakala. Ugqirha uCorey B. Honikman wabonisa ukuba ukuziyeka ixesha elide kunciphisa umsebenzi okhuselekileyo womzimba. Kwaye uMelissa Pillot emsebenzini "Ulwabelana ngesondo kunye nemiphumo emihle kwi-System System," i-Brain, kunye ne-Pain Management "yavula into eyamangalisa - ukukhuseleka kuphezulu kuma-33% kwabo bahlala besondo.
4. Izabelo ezikhuselekileyo rhoqo
Hayi, asiyiyo i-snobs. Kwaye ngesondo ngaphandle kokuba ikhondom ihle. Kodwa masibhale ingqalelo emininzi "KANYE ...". Ukukhulelwa okungafunekiyo okanye i-gonorrhea, i-HIV, i-syphilis? Uqinisekile malunga lakho neqabane? Ngaba uyazi ukuba ngubani na yena elele phambi kwakho, kwaye iqabane lakhe liba nobani na umbhede? Ufuna ukubandakanya ngesondo esingakhuselekanga, bobabini bavavanya izifo ezithathelwana ngocansi, kwaye banandipha. Kwaye ngaphambi kokulala kwakhona ngaphandle kwekhondom, jonga i-HIV manani kwiRashiya.
Ukususela ngo-Apreli 2016, abantu abayi-1,023,766 banesifo se-HIV. Million! Kwaye abo kuphela abo bafika esibhedlele baza babhaliswa. Kodwa umphathiswa we-HIV unokuba yiminyaka emi-5, eyi-10 kunye ne-15 engayazi nokuba ... Cinga ngako.
Ukuchitha ixesha kunye nabahlobo kunye nosapho
Ulwandle lokuhleka, ukumomotheka kunye novuyo olungamonakalisi umntu. Ngokuqhelekileyo udibana nabahlobo kunye neentsapho ngeveki, wabelane ngamava, impumelelo kunye neemeko ezimnandi ngeveki. Ii-Singles zininzi kakhulu zokugula kunye nokudandatheka ...
6. Musa ukutshaya ugwayi. Yaye ukuba ubhema, kha wuleza.
Ufuna ukufa ekuqaleni kweminyaka eyi-10-15, uze ubhe. Hayi? Yihlawule ngokukhawuleza! Uphando, olushicilelwe kwiNew England Journal of Medicine, luchaze iziphumo ezothusayo, ngaphezu kwelokuba ababhemayo banomdlavuza wemiphunga, babulale umlwelwe, banciphisa ubomi babo ngeminyaka eyi-10-15, kwaye le yinyaniso yezenzululwazi.
7. Thanda ukupheka!
Kuye kuvela ukuba ukutya kwasekhaya kubaluleke ngakumbi kunezona zokutya ezona zikhulu kwiindawo zokutyela, ziphekwe phantsi kolawulo oluqinileyo. Ukufumanisa kwenziwa ngabafundi baseYunivesithi yaseCambridge. Xa upheka ngokwakho, ulawula ngokupheleleyo umgangatho wezithako, umlinganiselo wokulungeleka kwesitya kunye nencam. Ukwenza ukutya ngendlela umzimba wakho othanda ngayo. Intuitively ukhethe inani elona liphezulu lemifino kunye nexesha lokutya. Umzimba wethu udalwe ngendlela enokuthi yenze ntoni okwaneleyo kwimpilo okwangoku. Kwaye xa sibona iimveliso, asiyikuzikhethela okokuzikhethela. Umfokazi - umpheki-akakwazi ukuqaphela iimfuno zomzimba wakho.
8. Eminye izityalo kunye nemifuno
Amavithamini angaphezulu kuneziqhamo kunye nemifuno, awuyi kufumana naphi na - kwaye le nyaniso. Yidla namhlanje i-kroti, ngomso i-apula, ngomso emva komso utamatato kunye nebhanana. Le yindlela ephantsi kakhulu yomzimba ophilileyo. Yaye ukuba awufuni ukuhlafuna, yenza i-smoothies. Uncedo ngokukhethekileyo yimifuno eluhlaza, imifino kunye neeritrus.
9. Musa ukusela isoda, nceda!
I-Cola, i-Pepsi, i-fanta kunye nezinye i-soda-ingabe i-tastier ngaphezu kwejusi yemvelo okanye itiye lezithelo? Khangela uluhlu, olukhokelela kwiziphuzo ze-carbonate ngokusetyenziswa rhoqo:
- Umngcipheko omkhulu we-metabolism and metabolic syndrome
- Ukuqhoqha rhoqo
- Ukunyanya
- Isifo sikashukela
- Uxinzelelo lwegazi oluphezulu
- Amanqanaba aphakanyisiweyo we-triglycerides kunye ne-cholesterol
- I-Myocardial infarction
Ngokutsho kweso sifundo se-American Heart Association kunye nenxaxheba yabantu abangaphezu kwama-6,000 abasela isoda ngosuku / eziliqela ngeeveki.
10. Njengamanzi amaninzi, nkosi!
Mhlawumbi, amanzi ngokwenene imilingo ... Umntu uqukethe ~ 75% yeH2O. Oku kuphela okuyikwesabayo kwaye kukukwenza ucinge malunga noko ufuna ukusela ngaphezulu. Amanzi athuthukisa ukugaya, izintso nentliziyo. Ulusu lentombazana eliselayo i-1.5-2 ilitha yamanzi ngosuku luhle ngakumbi kwaye luhle ngakumbi kunalo owanelisayo ngeekomityi ezimbini zetiyi elimnandi ngosuku. Amanzi adingekayo kubununu, imisipha, igazi kunye nazo zonke iziko. Phuza ezininzi zamanzi ahlambulukileyo!
11. Hlala ngaphantsi, yima ngaphezulu kwaye uhambe
Kwaye ukuma emva kwekhompyutheni kubaluleke ngakumbi kunokuhlala - ngokungathandekiyo. Iinkampani ezininzi ze-IT eYurophu naseMelika ziye zatshintshela kwiitheyibhile zeofisi kunye nokulungiswa kokuphakama ukuze abasebenzi basebenzise ii-laptops zimi okanye zihleli. Kwaye kwakhiwa ishedyuli ekhethekileyo yehora yokuguqula imeko. Yilapho bacinga khona ngempilo yabasebenzi! Ukuba unenhlanhla, uhlala ngeebini okanye usebenze iiyure eziyi-8, uze ufumane ixesha lokuhamba. Ungasebenzisi i-elevators, ukupaka imoto kude kwindawo yokufunda / umsebenzi, udibana nabahlobo kungekho kwi-cafe, kodwa epakini okanye kwimeko yokuzivocavoca. Uyiqonda le ngcamango - enye ithrafikhi. Ngendlela, izibilini eziyiminyaka engama-25 ukuya ku-30 zizifo zobuchwepheshe zabasebenzi baseofisi kunye nabaqhubi. Enyanisweni, kungekhona ithemba eliqaqambileyo?
12. Yenza imihla ngemihla
Akukho xesha le simulator? Ewe, kwaye uThixo unaye! Vula umculo kunye nomdaniso, gxuma yonke imihla ihafu yesure. Yiyo yonke imfihlelo yomfanekiso omhle kunye neetoni ezimnandi kakhulu. Ukongezelela, yimizuzu engama-30 yomsebenzi osebenzayo - oku kukuthintela ukuhlaselwa kwentliziyo, imilenze ye-varicose kunye nezinye izilonda zemithambo yegazi nentliziyo. O, kubonakala ngathi, sivile kwakhona: "Imizuzu engama-30 ininzi ...". Kwaye uza kuqaphela ixesha elingakanani ufunda umgca weendaba ze-VK, ukuphequlula i-Instagram okanye ukubukela iTV. Sebenzisa eli xesha ukuqeqeshwa.
13. Phinda iimviwo ngexesha
I-Gynecologist / i-urologist, i-oculist, i-therapist kunye nodokotela wamazinyo - khangela emva kwesigamu sonyaka ubuncinane kulaba ogqirha. Kutheni? Ewe, ubuncinci ukuze ugcine imali ... Ukuphulukisa izinyo kuyabiza kakhulu kunokuvula umlomo wakho kwiimviwo kwisazinyo kwaye uhlambulule ukucoceka kwamazinyo. Umbono ochanekileyo ulula kwiinqanaba zokuqala ze-myopia kunye ne-astigmatism, ngaphandle koko uya kufumana iiglasi kuze kube sekupheleni kobomi okanye ukuhlinzwa okwenyuka kwamayeza. Ngokumalunga nokubaluleka koviwo kunye nomdlavuza wegazi kunye ne-urologist, sinethemba lokuba uyazi. Ngubani ofuna ukuza kugqirha ngesifo se-venereal? Ukufundisa - okokuqala!
14. Utywala ngokumodareyitha
Asitsho ukuba utywala yihlabathi elibi. Iingcali zenzululwazi ziqinisekisile ukuba iglasi ye-whisky efanelekileyo okanye iwayini iqinisa inkqubo ye-cardiovascular system, inciphise umngcipheko wokuba nesifo sikashukela, igqugquzela ukubunjwa kwegazi kunye nokusebenza kwesibindi. Kodwa mamela - enye ingilazi yewayini ngosuku okanye ungabi ngaphezu kwama-50 ml whisky. Nantsi imimiselo engahambi kumonakalo kwaye ayikuthi utywala. Eminye - sele usetyhelele umzimba ngotywala. Yaye ukuba uyaphuza, khetha utywala okanye ungaphuzi nhlobo.