Sindikanati ndikulimbikitseni kuthamanga ndi khungu. Chifukwa chachikulu chomwe kumwa mowa sichikugwirizana ndi kumwa mowa kumakhala kovuta kwambiri. Pamene mukumva bwino, mulibe madzi ozizira kwambiri. Mutu umachokera ku ubongo wanu kukhala wothira madzi.
Kotero ngati muli ndi nkhuku yoyipa pamayambiriro a kuthamanga kwanu, mutayamba kale kuthamanga, zomwe sizingakhale zabwino.
Mungathe kupitiliza kukambirana ndi azing'onoting'ono (izo sizidzamveka bwino), koma ndizoopsa kuyesa kupitiliza kuphunzitsidwa nthawi yaitali ndi chipewa chifukwa mungathe kutaya madzi.
Mwinanso mumadzimva kuti simukugwirizana komanso mumasokonezeka mukakhala ndi chipewa, chomwe chimapangitsa kuti mutha kugwa mukamagwira ntchito .
Mfundo yofunika kwambiri: Yesani kusunga zakumwa zoledzeretsa usiku womwe mutatha. Ngati mukufunadi kumwa mowa umodzi usanapite nthawi yaitali, onetsetsani kuti mukumwa madzi ochuluka. Ndipo pitirizani kuyendetsa mwachidule komanso zosavuta.
Kodi Kuthamanga ndi Hangover Kukuchiritsidwa?
Mudzapeza zilembo zomwe zimakhala zothandizidwa ngati mankhwala ochizira. Anthu ena amaganiza kuti kuchita masewera olimbitsa thupi kudzathandiza kuti thupi lanu lizichotsa zotsatirapo za mowa. Komabe, amaperekanso mapanga omwe mumayenera kuwongolera bwino ndikudya chakudya cham'mawa musanayambe kuchita masewero olimbitsa thupi.
Fufuzani mtundu wa mkodzo wanu ndipo musapite kukathamanga mpaka mutakwera mkodzo wonyezimira kapena wowala. Ngati simukuyang'ana pena kapena mkodzo wanu uli wamdima wandiweyani, mwataya madzi kuti muyambe kuchita masewera olimbitsa thupi . Imwani ndi zakumwa zosaledzeretsa monga madzi, madzi a zipatso, kapena zakumwa za masewera kuti mutengenso thupi lanu musanayambe kukwera.
Musati muzichita "ubweya wa galu" chinyengo ngati mupita kukathamanga, zomwe zimadzetsa kuchepetsa kubwezeretsedwa.
Kafukufuku wa kafukufuku wochita kafukufuku wothandizira anapeza kafukufuku wochepa wa amayi khumi ndi awiri omwe anayesedwa pamasitomala atatha kumwa mowa wambiri mowa usiku. Chiwerengero cha mowa chinali mabotolo a zero, awiri, anayi kapena asanu ndi limodzi. Chochititsa chidwi, mowa sunakhudze ntchito yawo yopondaponda tsiku lotsatira. Komabe, izo zakhudza mphamvu zawo zopanga zisankho.
Chinthu chofunika apa ndi chakuti munthu wothamanga sangathenso kuganiza, ngati mutayambiranso. Koma mwina simunali munthu woyenera kupanga chisankho chimenecho. Mwinamwake musayambe kupita kumtima ngati mumakhala osagwirizana. Tengani ndi bwenzi labwino lomwe lingakhoze kuonetsetsa kuti simukukhala chiwerengero cha anthu otetezeka pamtunda.
Kumwa Mukatha Kuthamanga
Nyuzipepala ya American College of Sports Medicine imanena kuti mowa ukhoza kuwonjezera mkodzo wanu ndipo ngati mumamwa mowa mutatha kuchita masewera olimbitsa thupi simungathenso kuyambiranso. Amalimbikitsa kusunga mowa pambuyo pa mpikisano pamlingo wochepa kwambiri.
Zotsatira:
Michael N. Sawka, FACSM; Louise M. Burke, FACSM; E. Randy Eichner, FACSM; Ronald J. Maughan, FACSM; Scott J. Montain, FACSM; Nina S. Stachenfeld, FACSM. "Malo Oyimira: Kuchita Zochita Ndiponso Kusintha kwa Madzi" March 02, 2010
Kruisselbrink LD, Martin KL, Megeney M, Fowles JR, Murphy RJ. Kugwira ntchito zakuthupi ndi zamaganizo kwa akazi m'mawa mutatha kumwa mowa wambiri. J Oledzera Wophunzira. 2006 May; 67 (3): 416-20.