7 tus cwj pwm uas ua rau koj tsis ua haujlwm

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Kev cais tus kheej tso tawm lub sijhawm thiab txhawb kev muaj tswv yim: txhua tus neeg nyob ib puag ncig tau nce siab nrog cov tswv yim tshiab. Yog tias tsis muaj dab tsi tshiab thiab nthuav tuaj rau koj lub siab, nws yuav yog qhov teeb meem ntawm tus cwj pwm.

Peb tau sau ntau cov lus qhia txog yuav ua li cas thiaj li tshiab thiab muaj zog.

1. Koj txav me ntsis

Yog tias koj ua haujlwm nyob deb thiab pw ntawm lub rooj zaum yav tsaus ntuj, koj tuaj yeem pom qhov poob ntawm kev tsim khoom. Thaum ib tug neeg txav me ntsis, lub hlwb tau txais oxygen tsawg. Yog li ntawd, qaug zog, tsis ua haujlwm, qaug zog. Kev ua si nawv yuav pab: thaum lawv cov pa oxygen nkag mus rau lub hlwb - vim qhov no, nws ua haujlwm zoo dua. Ntxiv rau, kev tawm dag zog tsis tu ncua ua rau lub hippocampus loj, ib feem ntawm lub hlwb lub luag haujlwm rau kev mloog thiab kev nco mus ntev. Los ntawm txoj kev, nyob rau hauv thiaj li yuav xyaum, nws yog tsis tsim nyog los tawm hauv lub tsev, nws yog txaus tsuas yog kom ventilate chav tsev zoo ua ntej thiab tom qab kev cob qhia.

Yuav ua li cas

Muab kev tawm dag zog rau hauv koj lub sijhawm txhua hnub. Kev tawm dag zog yuav tsum tsis txhob ntev thiab khaus heev: 10-15 feeb thaum sawv ntxov lossis yav tsaus ntuj yog txaus kom koj cov leeg thiab lub hlwb zoo. Koj tuaj yeem nrhiav cov kev xaiv ua kom haum rau hauv YouTube lossis hauv cov apps qoj rau yoga, seev cev, thiab kev cob qhia lub zog uas koj tuaj yeem ua hauv tsev.

2. Koj xav ntau dhau thiab tsom xam ntau dhau

Xav txog ntau npaum li cas koj tsis ua ib yam dab tsi vim tias koj mob siab rau cov kev xav ntawm lwm tus. Koj tab tom muab koj tus kheej piv rau lwm tus thiab tsis txhob kov cov haujlwm tsuas yog vim koj ntshai ua tsis tiav. Los yog koj mus dhau tag nrho cov qub kev ua tsis tiav thiab ua yuam kev hauv koj lub taub hau. Cov kev xav zoo li no tsuas yog nkag mus rau hauv txoj kev, thiab koj yuav tsum tau tshem ntawm lawv.

Yuav ua li cas

Muaj ob peb txoj hauv kev los pab koj tso koj cov kev xav hauv kev txiav txim thiab so kom txaus.

• Kev xav. Nws tsis muaj tej yam yees siv thiab tej yam yees siv, nws tsuas yog kev cob qhia kev mloog, uas tsis yooj yim rau kev ua. Zaum ncaj nraim thiab ua kom pom tseeb ntawm koj txoj kev ua pa: nqus pa thiab ua pa maj mam. Tsuas yog xav txog kev txav ntawm huab cua, lossis rov hais dua rau koj tus kheej ib lo lus txhawb siab xws li "Kuv tuaj yeem ua txhua yam," "Kuv tsim nyog ua tiav," lossis qee yam zoo sib xws. Yog tias koj poob thiab pib xav txog ib yam dab tsi ntxiv, nres thiab rov ua rau koj ua pa.
• Kev ua siab zoo. Pom koj cov kev xav obsessive thiab hloov lawv mus ua haujlwm. Piv txwv li, yog tias koj tab tom xav, "Kuv tuaj yeem ua qhov yuam kev tsis tseem ceeb li cas?" Nrhiav cov lus teb thiab daws qhov teeb meem maj mam.
• Abstraction. Yog tias koj pom tias kev xav obsessive cuam tshuam nrog kev ua haujlwm, so li 2-3 feeb. Thaum lub sij hawm no, daws ob peb qhov kev sib tw, ua kom tiav ib qho kev sib tw jigsaw, lossis npaj cov phau ntawv ntawm lub txee rau hauv cov ntawv sau - daws cov hauj lwm uas yuav tsum tau muaj siab tshaj plaws.
• Nres cov lus. Tuaj nrog cov lus qhia uas yuav pab tiv thaiv tus cwj pwm tsis zoo. Piv txwv li, "Kuv sim" lossis "Kuv tuaj yeem ua txhua yam." Nco ntsoov lawv thaum koj pib txheeb xyuas koj qhov ua tsis tiav dua.
• Chaw muag mis nyuj. Pov tseg tag nrho koj cov kev txhawj xeeb ntawm daim ntawv - qhov no yuav tso cai rau koj tsis nco qab txog lawv tsawg kawg ib ntus.

3. Koj noj tsis raug

Yog tias koj feem ntau tsis tuaj yeem mloog zoo, tsis tu ncua nkees lossis tu siab, pib sau cov ntaub ntawv tsis zoo, thiab muaj teeb meem tswj kev xav, tej zaum koj yuav noj ntau cov khoom qab zib.

Yuav ua li cas

Nws tsis yog qhov tsim nyog yuav tsum tso cov suab thaj, tab sis khoom qab zib thiab ncuav qab zib yuav tsum tsis txhob hloov tag nrho cov pluas noj. Thiab noj tag nrho lub thawv khoom qab zib ib zaug kuj tsis tsim nyog. suav nrog ntau cov zaub thiab txiv hmab txiv ntoo tshiab hauv koj cov zaub mov, thiab tsis txhob hnov qab txog qhov piv ntawm KBZHU. Koj tuaj yeem suav nws rau koj lub hnub nyoog, lub cev loj thiab lub hom phiaj kev noj haus hauv cov ntawv thov tshwj xeeb thiab tshuab xam zauv online. Cov ntsiab lus calorie uas xav tau kuj tuaj yeem txiav txim siab manually siv Mifflin-Geor mis.

• Rau cov txiv neej: 5 + (10 × hnyav [kg]) + (6, 25 × qhov siab [cm]) - (5 × hnub nyoog [xyoo]).
• Rau cov poj niam: (10 × qhov hnyav [kg]) + (6, 25 × qhov siab [cm]) - (5 × hnub nyoog [xyoo]) - 161.

Yuav kom daws tau cov teeb meem yooj yim thiab tuaj nrog cov tswv yim tshiab, koj yuav tsum noj cov protein ntau: cov txiv neej - los ntawm 65 mus rau 117 grams ib hnub, cov poj niam - los ntawm 58 mus rau 87 grams. Koj tuaj yeem tau los ze zog rau qhov xav tau yog tias koj noj ib feem ntawm cov tsev cheese "" nrog cov ntsiab lus rog ntawm 9% rau pluas tshais thiab khoom noj txom ncauj nruab hnub. Muaj 24 grams ntawm cov protein ib 150 grams ntawm cov khoom, nrog rau tag nrho cov ntau yam ntawm cov vitamins thiab minerals. Cov curd no tsis muaj preservatives, dyes los yog dag fillers: nws yog npaj los ntawm cov nyuj tshiab mis nyuj thiab sourdough.

4. Koj tsis muaj kev tshoov siab

Koj tsis paub qhov twg yuav tau txais tswv yim los ntawm, txhua yam zoo li mundane thiab uninteresting. Vim li no, koj ua koj cov haujlwm thiab cov haujlwm txhua hnub tau txais, tsis muaj chaw rau improvisation thiab creativity.

Yuav ua li cas

Koj tuaj yeem nrhiav kev tshoov siab los ntawm kev saib cov yeeb yaj kiab txias thiab cov lus qhuab qhia, xws li TED, lossis los ntawm kev ua haujlwm yooj yim.

• Kev sau ntawv dawb. Nqa ib daim ntawv huv. Nyob rau sab saum toj, sau ib lo lus nug uas txhawj xeeb rau koj, lossis ib lub ntsiab lus uas koj xav xav txog. Tam sim no, rau 5-15 feeb, tsuas yog sau txhua yam los rau hauv koj lub siab. Qhov tseem ceeb ntawm lub sijhawm no yog ua raws li rau txoj cai: tsis txhob siv zog ntxiv; sau sai thiab tsis tu ncua; sau li koj xav; tsis txhob mus dhau lub sijhawm; txhim kho kev xav; hloov cov kev taw qhia ntawm kev mloog. Tom qab koj sau ntawv tiav, cuam tshuam koj tus kheej nrog lwm txoj haujlwm rau xya feeb. Tom qab ntawd rov nyeem dua thiab nrhiav cov kev xav zoo hauv cov ntawv nyeem.
• Neurographics. Koj yuav xav tau ntawv ntawm no thiab. Tab sis tam sim no nws tsis yog tsim nyog los sau rau ntawm nws, tab sis kos ib daim duab paub daws teeb. Siv tus cwj mem, xaum, lossis tus cwj mem-ntsuab thiab txav mus rau hauv daim ntawv ntawm txhua qhov kev taw qhia yam tsis xav lossis ntsuas. Dab tsi yuav tig tawm thaum kawg - daim duab zoo nkauj lossis tsuas yog kalyak-malyaki - tsis yog qhov tseem ceeb. Neurographics yog daim ntawv kev xav uas yuav pab koj ua siab ntev, sau koj cov kev xav thiab nrhiav kev tshoov siab.
• Nrhiav cov khoom tshiab hauv cov khoom sib xws. Siv ob peb yam tsis sib xws thiab muab tso ua ke qee yam kev sib xyaw. Muab qhov siab kawg ntawm 10 feeb rau qhov no. Yog li koj saib cov khoom txhua hnub los ntawm sab nraud.

5. Koj muaj kev ntxhov siab ntawm koj lub desktop

Yog tias koj zaum ntawm lub rooj tam sim no, saib ib ncig. Ib pawg ntawm cov ntaub ntawv, ib lub khob ntawm kas fes txias, phau ntawv, ib txhiab cwj mem, lub roob ntawm cov khoom plig - yog tias koj pom ib qho ntawm no, nws yog lub sijhawm los ntxuav. Clutter cuam tshuam tsis zoo rau kev mloog, cuam tshuam nrog kev ua haujlwm thiab tuaj nrog cov tswv yim tshiab.

Yuav ua li cas

Ntxuav koj lub rooj thiab npaj qhov chaw los pab koj ua haujlwm, tsis yog lwm txoj hauv kev. Rau qhov no:

• Yog tias koj siv sijhawm ntau ntawm lub computer, txav lub monitor 43-45 cm deb ntawm koj.
• Muab cov khoom siv nquag siv, xws li cwj mem lossis smartphone, nyob ib sab ntawm koj txhais tes tseem ceeb kom koj tsis tas yuav ncav cuag lawv.
• Muab cov ntawv sau tsis tsim nyog rau hauv lub txee dai khaub ncaws, tsuas yog qhov koj siv tiag tiag. Koj yeej tsis xav tau 10 cwjmem.
• Tsis txhob overdo koj cov khoom ntiag tug. Souvenirs, duab, mug, postcards - tag nrho cov no yuav tsum nyob rau hauv moderation, ntau tshaj peb yam khoom ntawm lub rooj.
• Cia qhov chaw khoob rau cov ntaub ntawv. Yog tias koj yuav tsum kos npe lossis xam ib yam dab tsi, koj yuav tsis tas yuav nkim sijhawm tshem qhov chaw.

Sim tsis txhob noj ntawm koj lub rooj: tsis tsuas yog koj tuaj yeem qias neeg lossis qias neeg ib yam tseem ceeb, koj kuj sib xyaw ua haujlwm nrog kev lom zem.

6. Koj pheej tsis khoom nrog ib yam dab tsi

Yog tias koj tsis ua haujlwm, ces zaum ntawm kev sib tham, nyeem phau ntawv, saib yeeb yaj kiab, TV qhia lossis yeeb yaj kiab. Tej zaum nws yuav zoo li kev so rau koj, tab sis koj lub hlwb xav txawv. Nws tsis khoom tsis tu ncua - nws tau txais thiab ua cov ntaub ntawv ntws loj, thiab tsuas yog tsis muaj sijhawm thiab kev siv zog sab laug kom tuaj nrog qee yam ntawm nws tus kheej, tshiab thiab nthuav.

Yuav ua li cas

Teem lub detox digital rau lub asthiv: muab tag nrho cov cuab yeej tso tseg, tso koj lub xov tooj smartphone hauv hom dav hlau, lossis tua nws tag nrho kom cov ntawv ceeb toom tsis cuam tshuam koj. Qhov no yuav ua rau lub hlwb "dhuav", nws yuav pib lom zem rau nws tus kheej, tuaj nrog ib yam dab tsi. Lub sijhawm no, koj tuaj yeem txheeb xyuas cov khoom hauv lub txee dai khaub ncaws, ntxuav chav tsev, npaj zaub mov rau lub lim tiam tom ntej.

Yog tias koj tsis txaus rau cov kev ua yeeb yam zoo li no, sim ua "tsis muaj dab tsi" txoj kev. Qhov no yog 5-7 feeb kev xyaum, zoo ib yam li kev xav. Lawv qhov txawv yog tias thaum "ua tsis muaj dab tsi" koj tuaj yeem nco qab cov xwm txheej yav dhau los, tab sis qhov no yuav tsum tau ua sai sai thiab tsis muaj kev tshuaj xyuas. Teem lub sijhawm, zaum xis, ua pa maj mam thiab maj mam, tig los ntawm kev nco qab hauv koj lub taub hau.

7. Koj tsis muaj cov vitamins thiab minerals

Yog tias koj tsis ua raws li kev noj zaub mov kom zoo, ces koj yuav tsis tau txais cov as-ham txaus. Yog li ntawd, tsis tsuas yog tsis muaj peev xwm tsim tau thiab muaj tswv yim, tab sis kuj tsis muaj zog, deterioration ntawm cov plaub hau thiab tawv nqaij, apathy thiab lwm yam kev tshwm sim.

Yuav ua li cas

Yog tias koj xav tias qeeb thiab tsis tuaj yeem coj koj tus kheej mus ua haujlwm, koj yuav ploj mus ib qho ntawm cov ntsiab lus uas cuam tshuam rau kev tsim khoom:

• Omega-3. Fatty acids txhim kho cov metabolism, nco, thiab pob txha muaj zog. Muaj nyob rau hauv oily ntses, flaxseed roj, legumes, zaub ntsuab.
• AT 3. Ua kom pom kev zoo, tiv thaiv kev nco tsis zoo. Pom muaj nyob rau hauv ntses, nqaij thiab legumes.
• AT 12. Nws txhim kho kev nco, ua rau koj muaj zog dua, pab tsim cov serotonin, yog li txhim kho kev xav thiab txawm tawm tsam cov tsos mob ntawm kev nyuaj siab. B12 muaj nyob rau hauv cov nqaij, nqaij nruab deg thiab khoom noj siv mis.
• Magnesium. Nws koom nrog ntau dua 600 txheej txheem hauv lub cev, suav nrog kev pab tswj kev ua haujlwm ntawm lub paj hlwb. Magnesium muaj nyob rau hauv txiv tsawb, avocados, almonds, cashews, brown mov, soy khoom, thiab mis nyuj.

Calcium thiab vitamin D3 kuj tseem pab txhawb kev tsim khoom. Koj yuav tau txais txaus ntawm lawv yog tias koj suav nrog ntses, qe thiab cov khoom noj siv mis hauv koj cov zaub mov noj txhua hnub. Piv txwv li tsev cheese. Thiab nyob rau hauv thiaj li yuav calcium kom zoo absorbed, rau txhua txhua 10-15 milligrams ntawm ib lub caij nyob rau hauv lub composition ntawm cov khoom, yuav tsum muaj li ntawm 1 gram ntawm cov rog. Qhov no yog qhov piv ntawm cov khoom nyob rau hauv "Savushkin" curd nrog roj cov ntsiab lus ntawm 9%.