Makolo ali ndi nthawi yovuta kupeza nthawi yawo, ndipo kuthamanga kapena njira zina zolimbitsa thupi nthawi zambiri amagwera pansi pa zolemba zawo. Koma zomwe amayi ndi abambo sangathe kuzizindikira ndikuti kuthamanga sikungowonjezera thanzi lawo lonse komanso thanzi lawo, komabe lingathandizenso kuthetsa nkhawa, nkhawa, ndi kutopa kumene kumabwera ndi dzanja lawo ndi udindo wawo monga makolo. Nawa njira zambiri zomwe makolo angapindulire pothamanga .
1. Kuthamanga kumathandiza kuthetsa nkhawa ndi nkhawa
Kulera ndi ntchito yofuna thupi komanso yokhumudwitsa yomwe ingabweretse kupsinjika, kupsinjika kwa thupi ndi nkhawa, ndi kuyendetsa ndiyo njira yabwino kwambiri yowithandizira. Ngakhale mutangopita kwa mphindi 20 ndi woyendetsa galimoto asanayambe kuyimba, mwana wanu amayamba kufuula, mudzakumananso ndi mavuto. Kumverera momasuka kumakuthandizani kukhala odekha ndi opirira ndi ana anu, kotero ndizopambana kupambana kwa aliyense.
2. Masewera Othamanga Mukuzisamalira nokha
Pokuwonani kuti mumakhala ndi nthawi yokhazikika nthawi zonse, ana anu adziŵa kufunika kokhala ndi zizoloŵezi zabwino. Ngakhale kuti sangatsatire mapazi anu ndikuyamba kuthamanga , adzakhalabe ndi mwayi wophunzira mwachitsanzo ndikukulitsa zizolowezi zina zabwino. Inu mukhoza kukhala chitsanzo kwa iwo, popanda kumverera ngati inu nthawizonse mumawagwedeza iwo.
3. Kuthamanga Kumakondweretsa
Mawu akuti, "Iwe umangokhala wokondwa ngati mwana wako wosangalala" amanena zoona kwa makolo ambiri. Amamva kwambiri kuti ana awo akumva ululu ndi zokhumudwitsa, ndipo maganizo a ana awo amakhudza maganizo awo. Kuthamanga kumapatsa makolo mpumulo pawokha, komanso ana awo, kuvutika maganizo. Mukayamba kuthamanga, thupi lanu lidzamasula iwo "okondwa" mankhwala omwe angakuthandizeni kuti mukhale ndi maganizo. Ndipo chimwemwe chimenecho chikhoza kupatsirana, monga ana anu akunyamulira pa chisangalalo chanu chotsatira.
4. Kuthamanga Kumakupatsani Mphamvu Yamphamvu
Ana akhoza kukhala zappers zopanda mphamvu. Kuchita ndi zosowa zawo zonse zakuthupi ndi zamaganizo kungakulepheretseni kumverera kwathunthu. Kuthamanga, kuyenda, ndi mitundu ina ya masewera olimbitsa thupi kumathandiza kumasula mahomoni abwino kwambiri monga endorphins, omwe amathandiza kuti mukhale ndi mphamvu ngakhale maola angapo pambuyo pake. Ngakhale mutaganiza kuti mwatopa kwambiri kuti muthamange, yesetsani kuyendetsa galimoto yotsatsa mphindi 10. Mwachidziwikire, mudzamva kulimbikitsidwa mukakhala otenthedwa ndipo mukupitirizabe.
Kuthamanga Kumapereka Moyo Wanu Wambiri
Makolo nthawi zambiri amapezeka kuti akuyenda m'njira zosiyanasiyana, ndi ndondomeko zosinthika komanso zofunika. Poyamba chizoloŵezi, kuthamanga kwanu kudzakhala zofunikira mu sabata yanu. Mukonzekera zinthu zina kuzungulira iwo, ndipo masiku anu adzakhala ndi mawonekedwe ambiri. Ndipo pokhala odzudzulidwa komanso okonzedwa bwino, mudzakhala chitsanzo chabwino kwa ana anu.
6. Kuthamanga Kungakulimbikitseni
Makolo onse amakumana ndi vuto ngati akufuna kupanga zosankha zabwino kwa ana athu ndipo nthawi zina amakayikira luso lawo. Pamene mumalimbitsa thupi lanu, mzere womaliza, ndi zolinga zogwira ntchito, kudzidalira kwanu kudzasintha ndipo kudzayenda mu gawo lanu laubereki. Mudzakhala okonzeka kwambiri kuthana ndi mavuto omwe mukukumana nawo pokweza ana.
7. Kuthamanga Kumakupatsani Nthawi Yanu
Monga kholo, mungapeze zovuta kudzipangira nthawi yanu nokha. Kuthamanga kangapo pa sabata kudzakupatsa nthawi yodalirika yoganiza, kumvetsera nyimbo, kapena kuthamanga. Kukhala ndi nthawi yovuta kupeza nthawi yokhayo? Gwiritsani ntchito zofuna zanu payekha pokhapokha mutengere mnzanuyo, mutenge nawo masewera olimbitsa thupi ndi kusamalira ana, kapena mutengereni mwana wanu kuti mutenge nthawi. Zingamveke kuti ndizovuta kuti zigwirizane nazo, koma ndi zoyenera kuchita. Kukhala ndi "nthawi yanga" kungakuthandizeni kukhala omasuka komanso okonzeka kutenga chilichonse chimene ana anu angakuponyeni.
8. Kuthamanga Kungakhale Phindu Labwino
Ngakhale kuti makolo ena amasangalala ndi nthawi yokha yomwe ikutha, ena amakonda kukwera kwawo. Makolo, makamaka omwe ali pakhomo kusamalira ana aang'ono, nthawi zambiri amamva kuti ali okhaokha ndipo amafuna kuti anthu achikulire azicheza ndi anzawo. Fufuzani gulu lomwe likuyenda kapena gulu lamasewera lothamanga m'dera lanu, kapena bwenzi lanu ndi amayi kapena abambo mnzanga ndikudzipereka kuti muthamangire kamodzi pa sabata. Kuphatikiza pa kukonzetsa zofuna zanu kuti muthamange, kukulitsa malo anu ochezera a pa Intaneti pogwiritsa ntchito kuyendetsa kungapangitse zina zopindulitsa zaumwini ndi zapadera .
Kuthamanga Kukuthandizani Kugona Bwino
Kaya mukudzuka chakudya cham'mawa kapena kuyembekezera achinyamata, monga kholo, mwinamwake mukugona-wosowa ndi wotopa. Ndipo zovuta zonse za kulera nthawi zina zimakulepheretsani kuti mugone tulo. Othaŵa amapeza kuti akamathamanga kwambiri, matupi awo amafunitsitsa kugona kuyambira pamene akudzikonzekera pamene mukupuma. Ndipo kafukufuku amatsimikizira kuti kuchita masewera olimbitsa thupi kungakuthandizeni kugona mofulumira ndikuwonjezera nthawi yanu yogona.
10. Kuthamanga Kungapangitse Nthawi Kusamalira Banja
Ngati ndinu kholo la ana okalamba, kuthamanga pamodzi kungakhale njira yogwiritsira nthawi nthawi yabwino ndi ana anu. Ngakhale ana anu sakufuna kuthamanga, akhoza kukwera njinga zawo pamsewu pamene muthamanga nawo. Mitundu yothamanga kumidzi ndi njira yabwino kuti mabanja agwirizane. Ana angakondweretse makolo awo pakati pa mafuko awo, kenaka nkulowa nawo m'magulu a ana.
Chitsime:
Zochita za aerobic zimapangitsa kuti anthu akukalamba azikhala ogona komanso kuti akhale ndi moyo wabwino kwa okalamba omwe ali ndi kusowa tulo. "Reid, Kathryn J., PhD, et. Al., Sleep Medicine 2010 Oct; 11 (9): 934-940.