Zizoloŵezi Zowonongeka Zomwe Ziyenera Kupewa
Monga othamanga, pali zinthu zambiri zomwe tingachite kuti tipititse patsogolo ntchito yathu, monga kudya wathanzi komanso kugona mokwanira. Koma nanga bwanji zizoloŵezi zoipazi - zomwe timachita zomwe zimapangitsa kuti tisachite khama? Pano pali mavuto ambiri omwe othamanga ambiri amagwera-ndi momwe angapewere iwo.
1 - Lekani kuthamanga nsapato zolakwika.
Kuvala mtundu wolakwika wa nsapato zothamangira mapazi anu ndi kachitidwe kawonekedwe kungapangitse kuvulala . Ngati simunayambe kuchita kafukufuku, pitani ku sitolo yapadera , komwe angathe kuchita chimodzi ndikupatseni nsapato zoyenera. Muyeneranso kuonetsetsa kuti mukuvala nsapato zoyenera - muyenera kupeza nsapato zomwe zili zochepa zazikulu kusiyana ndi kukula kwa nsapato. Mapazi anu amathamanga pamene muthamanga kotero ndi bwino kuti mukhale ndi chipinda chapadera mu bokosi lazing'ono kuti mupewe zida zakuda ndi zamatenda .
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2 - Lekani kunyalanyaza ululu.
Ena othamanga amaganiza kuti sagonjetsedwa ndipo amapitiliza kuthamanga ngakhale kuti akumva kupweteka kumene sikupita. Musapange kulakwitsa kuganiza kuti kusowa kochepa kungapangitse maphunziro anu kapena kukulepheretsani kukwaniritsa zolinga kapena kuthetsa mpikisano. Ululu ndi chizindikiro cha thupi lanu kuti chinachake ndi cholakwika ndipo kupuma ndiko kawirikawiri mankhwala abwino. Kutenga nthawi kuti muthamangire pamene chovulaza chiri muyambani yoyamba kudzateteza nthawi yambiri pakapita nthawi. Ngati muthamanga, choipacho chidzaipiraipira.
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3 - Lekani kudzipatsa yekha chilolezo choti mudye chilichonse chimene mukufuna.
Ine sindiri wolakwa izi nthawi zonse koma, kawirikawiri patapita nthawi yaitali kapena sabata lalikulu, ndikupeza kuti ndikupita pang'onopang'ono pa chakudya. Ndikulongosola kuti zakudya zina zopanda phokoso zimathamanga ndikudziuza ndekha kuti ndimayenda mtunda wotani. Imeneyi ndi njira yosavuta kuti othamanga azilemera, ngakhale kuti akuchita zonsezi. Pitirizani kuwona zochitika zanu ndi kalori muzolemba - mudzakhala ndi chithunzi chabwino cha makilogalamu angati omwe mukuwotchera ndikutenga. Ndipo kufufuza chirichonse kudzakupangitsani inu kuganiza kawiri musanadye zambiri zamtalikiti, zapamwamba -kudya zakudya pambuyo pa kuthamanga.
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4 - Lekani kunena kuti, "Sindine wothamanga."
Mawu awa ochokera kwa Bart Yasso nthawi zonse amandichititsa manyazi: "Nthawi zambiri ndimamva wina akunena kuti sindine wothamanga. Tonsefe timathamanga, ena amathamanga mofulumira kuposa ena. Monga Yasso, ndimakonda kumva anthu akunena kuti sali othamanga kwenikweni, ndipo ena a iwo akhala akuthamanga ndi kuthamanga kwa zaka zambiri. Simukusowa kuti mutenge maola 7: 00 kapena muthamange marathons kuti mukhale wothamanga weniweni. Ngati muthamanga nthawi zonse - mosasamala kanthu kuti muyendayenda kapena mtunda wotani - mungathe kudzitcha nokha wothamanga.
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5 - Lekani kudumpha kutentha kwanu.
Nthawi zina ndimadumphira kapena kuthamanga, chifukwa nthawi zambiri ndimakhala ndifupipafupi kapena ndimangofunitsitsa kuyamba ndi chakudya changa. Koma kunyalanyaza kutentha kwanga kumapangitsa kuti ndikhale wosakaniza kapena kumverera zolimba pa nthawi yoyamba yoyamba. Ziribe kanthu kuti mukuchita zotani, ndikofunika kutentha kwambiri musanafike kuti magazi atuluke ndipo minofu yanu ikuwotchera kuchita masewera olimbitsa thupi. Kutentha kumatha kukhala kuyenda kwa mphindi zisanu kapena kuthamanga pang'ono, kapena kuchita masewera olimbitsa thupi monga kuguba, kulumphira, kugwedeza maondo, kapena kukankha.
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6 - Lekani kuthamanga popanda hydrating.
Ndikudziwa othamanga omwe sangamwe madzi akuthawa chifukwa akuganiza kuti adzalowera mbali . Ndiye pali ena omwe amapewa madzi akuyimira pamsasa chifukwa safuna kutaya nthawi. Ngati muthamanga kwa nthawi yaitali kuposa mphindi 30, mukufunikira kutulutsa madzi panthawi yomwe mumathamanga kuti mupewe zotsatira zowonongeka . Madzi amodzi omwe amavomerezedwa ndi othamanga amanena kuti ayenera "kumvera ludzu lanu" ndikumwa pakamwa pawo pakumwa ndipo akumva kufunika kokumwa.
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7 - Lekani kuthamanga pamimba yopanda kanthu.
Pamene othamanga ena amatha kuthawa osadya nthawi iliyonse asanathamangitse mtunda uliwonse, muthamanga mwamphamvu mukamadya chinthu china. Mwamwayi, mukufuna kuyesera kudya zakudya pafupifupi mphindi 90 musanayambe kuthamanga , kotero mumakhala ndi nthawi yokumba chakudya chanu, mumathamangira kuti muthamangire, ndipo simuli ndi njala panthawi yanu. Koma izi sizikugwira ntchito kwa aliyense, makamaka othamanga m'mawa. Ngati muthamanga m'mawa ndipo kuthamanga kwanu kuli kwa ola limodzi, mukhoza kuthawa osadya. Koma mukufunikira kutsimikizira kuti ndinu hydrated musanayambe kuthamanga. Imwani madzi osachepera 6-8 pamene mutangoyamba. Mukhoza kumwa zakumwa masewera musanayambe kuthamanga kotero mumadziwa kuti mukupeza zina zotere.
Ngati muthamanga nthawi yaitali kuposa ola limodzi kapena mukuchita masewera olimbitsa thupi, ndipo mukuyendayenda m'mawa, ndibwino kuti mumakakamize kudzuka ola limodzi ndi hafu oyambirira kapena kuposerapo chakudya chaching'ono. Kudya kadzutsa ka 300-500 kambirimbiri ka carbs kudzaonetsetsa kuti simukutha kuyamwa. Zitsanzo zina za mafuta omwe amagwiritsidwa ntchito musanayambe kugwira ntchito ndi monga: nthochi ndi galasi; bagel ndi batala wa mandimu; kapena mbale ya chimfine ndi chikho cha mkaka. Ngati mukudya zosakwana ola limodzi musanayambe kuthamanga, yesetsani kuwala, 200 -00 calorie chotupitsa monga chotupitsa ndi batala kapena kapu ya yogurt. Ngati mukuyenda nthawi yaitali ndipo mulibe nthawi kapena mimba yanu ikwiya mukamadya musanayambe kuyesayesa, yesetsani kudya zakudya zazing'ono, monga gelsi lamagetsi , pafupi mphindi 30 muthamanga.
8 - Musafanizire nokha kwa ena othamanga.
9 - Musamangokhalira kukakamira.
Kodi mumayendetsa mtunda umodzi, mtunda wa makilomita atatu tsiku lililonse mofanana? Kusinthitsa kukwera, mtunda, ndi msinkhu wa kuthamanga kwanu sikudzakuthandizani kuti mutetezedwe, mutha kukonzanso kuyendetsa kwanu mwa kuwonjezera mapiri othamanga , kuthamanga , ndi nthawi yaitali kamodzi pa sabata.
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10 - Lekani kuyembekezera PR mu mpikisano uliwonse.
Pamene mutangoyamba kuthamanga, sizili zovuta kuti mupitirize kukonza ndi kukhazikitsa mbiri yanu (PR) nthawi iliyonse yomwe muthamanga. Koma pamapeto pake mudzafika pamtunda pamene zimakhala zovuta kuti mumeta ndekha nthawi yabwino. Ndipo kudzikanikiza nokha kuti mupitirize mofulumira komanso mofulumira mukhoza kuyamwa zosangalatsa zonse muthamanga ndi kuthamanga. Ngakhale kuli bwino kukhazikitsa zolinga za mafuko ena ndi kuyesetsa mwakhama kukwaniritsa, nkofunikanso kukhala owona bwino ndikuonetsetsa kuti zolinga zanu zifanane ndi luso lanu ndi kuyesayesa. Ndipo, pofuna kuthetsa mavuto enawa, mungafune kusankha mitundu ingapo chaka chilichonse chimene mumangochita pofuna kusewera ndi kuthamanga popanda zoyembekeza. Mitundu ya masewera ndi yabwino kuchita zokondweretsa komanso ndi anzanu.
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