1. Ua kom koj nco
Jogging tsis yog kev ua dej qab heev, tab sis tseem ceeb heev, vim tias tsis yog lub cev xwb nws tus kheej, tab sis kuj nco. Qhov no tshwm sim li cas? Raws li kev tshawb fawb ntawm cov kws tshawb fawb hauv Amelikas, tom qab 15 nasthis khiav hauv lub tuam tsev tshwj xeeb ntawm lub hlwb, uas yog lub luag haujlwm nco, kev loj hlob ntawm paj hlwb loj tuaj. Raws li kev sim ntawm cov nas, ntau tus neeg txawb, nco cov cim thiab paub zoo hauv qhov chaw tshaj li lawv cov congeners tsis ntseeg. Yog hais tias koj tsis yog phooj ywg nrog topography thiab hauv cheeb tsam txawv heev nco ntsoov txoj kev, sim pib nrog txhua hnub ntawm jogs, thiab ces lub cim xeeb yuav zoo dua.
2. Blueberries rau Nco
Blueberries muaj nqi nrog ntau cov khoom tseem ceeb, nws thiab ntshav qab zib theem normalizes, thiab pom kev zoo tuaj yeem ua rau. Thiab ntau tsis ntev los no, cov kws tshawb fawb tau nrhiav lwm yam kom zoo dua nyob rau hauv blueberries, nws pab txoj kev nco. Cov neeg laus thaum lub sij hawm sim txoj kev tshawb pom peb lub hlis ua ke muab cov kua txiv hmab txiv tshiab tshiab blueberries. Lawv nco tau zoo tuaj yeem muab piv rau lwm pab pawg uas tau siv cov placebo. Tib txoj kev sim tau qhia tias blueberry kua txiv fights zoo nrog kev nyuaj siab. Thiab thaum kawg, zoo xov xwm, raws li cov kws kho mob, tias tshiab berries ntawm blueberries yog tsis sib txawv los ntawm khov berries. Nco ntsoov txoj kev mus rau koj lub tsev muag khoom thiab yuav khoom blueberries.
3. Candies yog cov vitamins rau nco
Koj twb pom ntau tshaj ib zaug tias koj lub taub hau pib ua hauj lwm zoo dua tom qab noj mov ua ke los yog haus ib khob kas fes nrog qab zib. Koj tuaj yeem muaj kev nyab xeeb nrog rau cov khoom qab zib rau hauv kev noj haus, raws li txhais tau tias kom txhim kho kev nco. Thiab tag nrho vim hais tias glucose stimulates lub hlwb department, uas yog lub luag hauj lwm rau nco. Qhov no yog ib txoj hauv kev zoo rau kev kho mob tsis nco qab. Tab sis ntawm no koj yuav tsum tau ceev faj, nco qab ntsoov cov phaus ntxiv, yog tias koj ua phem rau confetotherapy, cov phaus ntxiv yuav lo rau koj lub duav.
4. Muaj zog pw tsaug zog
Qhov no tsis yog xov xwm tias kev pw tsaug zog yog qhov zoo tshaj plaws kho rau ntau cov kab mob. Qhov no siv rau qhov nco nco. Vim hais tias thaum lub caij npau suav, cov ntaub ntawv tau txais rau hnub ntawd kis tawm ntau lub rhawv zeb, thiab dhau ntawm ib ntus mus txog tob tob. Yog hais tias rau koj ib tug npau suav ntev ib qho khoom kim heev, ces tom hauj lwm ntau zaus npaj kasfes so. Xws li so, yuav pab tau koj lub hlwb, nws yog qhov zoo dua rau absorb cov ntaub ntawv tau txais. Tab sis tsis txhob tsim txom no, vim hais tias "tus siab phem" thawj coj yuav muaj lus nug, yog vim li cas koj siv sij hawm ntau dhau ib khob ntawm kas fes nyob rau hauv lub chav ua noj neeg. Thiab txoj kev xav tias txhua yam no koj ua rau kev nco, nws tsis pom zoo rau nws los ntawm qhov no.
6. Kas fes yog qhov tseem ceeb rau kev nco
Rau kev txhim kho kev nco, kasfes lossis tshuaj yej yog tsim. Tshuaj yej tuaj yeem ntsuab los yog dub. Cov dej haus no tseem khaws cov khoom tshwj xeeb hauv lub hlwb, nws kis los ntawm lub xov tooj ntawm tes mus rau lub hlwb paj hlwb hauv lub hlwb cov chaw zov me nyuam. Kas fes lovers yuav txaus siab, txawm tias ib tug neeg hais tias kas fes yuav pab tau. Thiab txawm hais tias peb hais tias kas fes pab txoj kev nco, peb kuj tsis kam lees qhov tseeb uas haus nrog caffeine so uas npau suav, txog cov khoom sib koom tes uas peb tau sau thiab kuj muaj kev cuam tshuam rau hauv lub hlwb.
Peb lub cim xeeb yog dab tsi thiab peb yuav tsum xyaum nws li cas? Kom nco nws yog qhov tsim nyog yuav tau kho kom zoo zoo. Nws tuaj yeem pab nyob rau lub caij tseem ceeb thiab tuaj yeem muaj peev xwm.
Cov cai ntawm kev nco:
1. Nco tsis qhia, koj tuaj yeem cob qhia nqaij yog licas? Thiab qhov "memorization" tsis ua rau txhua yam zoo. Tab sis kev ua lub luag haujlwm hauv lub hlwb yuav txhawb txoj kev paub txog cov kev paub txog kev nco qab thiab memorization, pab koj kom paub zoo dua cov ntaub ntawv, yuav cia koj mus tob rau hauv qhov essence ntawm qhov tseeb. Qhov no yuav ntxiv dag zog rau lub hwj chim tshaj txoj kev nco. Kev txhim kho nyob rau hauv nco yuav tiav nyob rau hauv paub tab thiab qub hnub nyoog, tsuas yog nws yog ib qhov tsim nyog yuav tau siv cov qauv ntawm kev nco.
2. Koj yuav tsum tau txais kev tshoov siab thiab sib sib zog nqus los ntawm yam koj yuav tsum nco ntsoov. Zoo li lub koob yees duab tsis muab cov duab nyob hauv huab cua, yog li tus neeg lub siab nco tsis tau txog kev pom tsis meej.
3. Kev muaj kev cuam tshuam yog txuam nrog lub tswv yim, raws li cov tswv yim uas pub rau koj los tsim kev xav thiab kev xav hauv nruab siab.
4. Tej yam tshwm sim yooj yim hauv lub neej, yog tias ib tug neeg ua lub tswv yim zoo, ces lawv yuav nco ntsoov ntev ntev, khov kho thiab tam sim ntawd. Tom qab ntau xyoo tau ua rau hauv kev xav nrog clarity thiab clarity. Tsis tshua interesting thiab ntau txheej xwm tus neeg ib txwm muaj kev paub txog ntau ntau zaus, tab sis lawv tsis ua luam ntev ntev.
5. Nws yuav ua kom tau qhov kev tshwm sim ib zaug xwb, nrog kev ua tib zoo mloog, kom yav tom ntej yav tom ntej nws tuaj yeem nco nws cov sijhawm hauv kev cai thiab ua kom yog.
6. Tus neeg twg xav paub txog, tsis muaj teeb meem, nco ntsoov. Thiab qhov qauv no tshwm sim hauv nws lub xyoo dhau los.
7. Txawv txawv, txawv txawv, tsis tshua muaj kev pom zoo zoo dua qub dua li cov uas muaj kev lom zem thiab feem ntau ntsib.
8. Yog tias koj tsom rau cov ntaub ntawv koj kawm, nws yuav cia tus neeg hloov lub cim xeeb rau qhov kev xam pom ntawm cov ntaub ntawv uas zoo siv thiab saib xyuas lawv.
9. Yuav kom zoo dua nco qab cov khoom uas koj xav tau rov ua nws tsis ntev ua ntej koj mus pw. Tom qab ntawd cov ntaub ntawv no tuaj yeem yuav muab khaws cia rau hauv lub cim xeeb, nws yuav tsis sib tov nrog lwm cov kev tshoov siab, uas dhau mus rau lub hnub ntawm lub hnub yog sib npaug rau lwm tus, cuam tshuam nrog memorization thiab cuam tshuam.
10. Txog cov xwm txheej uas tawm ntawm peb txoj kev nco, peb xav ntau tshaj lwm yam kev tshwm sim. Raws li txoj cai, tus cwj pwm zoo ua rau kom nco qab, thiab tsis pom muaj qhov tsis zoo.
11. Yog tias, thaum lub sij hawm nco txog, ib tug neeg nyob hauv txoj kev nyuaj siab los yog upbeat, ces qhov rov qab kho ntawm qhov kev xav hauv lub xeev yuav ua kom yooj yim nco.
12. Lub tswv yim ntshiab yog qhov tseeb. Tab sis impressions, uas yog tau nrog kev pab los ntawm ntau tus neeg lub siab lub cev, nyob rau hauv lub siab ntes cov ntaub ntawv txawm zoo dua. Lincoln, thaum nws xav nco ntsoov ib yam dab tsi, nyeem nrov nrov, yog li ntawd qhov kev xav tau yog kev hnov lus thiab kev pom.
13. Paub zoo thiab rov qab xav dua. Yog tias koj hais kom ib tug neeg kaw nws lub qhov muag thiab teb lo lus nug ntawm daim ntawv thiab xim qhov khoom yog dab tsi, ces nws tsis pom hais tias nws yuav teb lo lus nug no, tab sis nws pom cov ntsiab lus no ntau zaus. Ntau tus neeg tuaj yeem tsis teb lo lus nug, qhov no yog tus zauv ntawm lub npawb ntawm lawv cov watches nyob rau hauv daim duab 6, cov neeg Asmeskas los sis Roman tus duab. Txawm hais tias lawv ntsia lub sij hawm pua lub sij hawm, lawv tsis nco qab txog qhov tseeb no.
Kev rov ntsuas dua ntawm leej niam kev kawm
Dale Carnegie xam cov lus hais tias "kev cai thib ob ntawm kev nco," nws muab ib qho piv txwv tias ntau txhiab tus tub ntxhais kawm ntawv paub Kaulees los ntawm lub siab, txog qhov loj tib yam li Phau Tshiab, thiab ua tiav los ntawm kev rov qab ua dua. Peb yuav tsum nco ntsoov txhua yam peb xav tau, yog tias peb rov qab ua li no ntau zaus. Cov lus qhia ntxiv uas koj muaj, qhov ntau dua uas koj yuav tsum nco ntsoov. Tej khoom siv, nws yog qhov zoo dua kom nco qab, yog nws tawg tas rau hauv qhov chaw.
Qhov rov ua dua ntawm cov khoom kawm, rau nws cov memorization, yog tsawg dua cov khoom siv yog tias cov repetitions raug faib dua ib lub sij hawm ntawm lub sijhawm. R. Burton txhais tau hais tias "Thousand and One Nights", tau hais ua 27 hom lus, tab sis tsis tau kawm cov lus, tsawg dua li 15 feeb, vim nws xav, tom qab ntawd lub siab poob nws cov freshness.
Ib qho kev rov qab ua dua tshiab yuav pab kom zoo dua qub txog yam uas tau kawm lawm. Yog tias koj mloog zoo rau qhov khoom ua cim, ces tus naj npawb ntawm repetitions uas koj xav tau los kawm ntawm lub plawv yuav txo. Nws yog qhov zoo dua uas muaj ntau dua rov qab thaum pib thiab qhov kawg ntawm kev cim tsis zoo hauv nws nruab nrab. Yog tias koj muab cov khoom rov qab tso rau hauv ib hnub, qhov no yuav ua rau lub sijhawm txuag ntawm 2 zaug, yog muab piv rau thaum uas cov ntaub ntawv kawm los ntawm lub plawv.
Kuv tuaj yeem ua haujlwm nco tau li cas?
Tib neeg lub cim xeeb yog ib qho txawv tshwm sim. Muaj qee yam cim xeeb ntawm cov kab mob tsis yooj yim. Tab sis tib neeg tsuas yog yws txog kev nco. Kuv tuaj yeem ua zoo li cas thiab khaws cia nco?
Lub cim xeeb yog dabtsi?
Nws yog xws li ib qho khoom ntawm lub hlwb, sau, khaws thiab tsim ntaub ntawv. Tab sis nws tsis meej kom txog rau thaum kawg, cas cov ntaub ntawv yog khaws thiab kawm, cov kws tshawb fawb muaj peev xwm, ib hnub twg yuav qhia cov cim ntawm kev nco thiab txhua yam teeb meem nrog kev nco yuav daws ib zaug thiab rau tag nrho. Txhua leej txhua tus nco qab ib yam dab tsi rau nws tus kheej txoj kev.
Hom kev nco
Cov neeg raug faib rau cov neeg uas nco ntsoov, lawv pom dab tsi, cov neeg zoo dua qub, thaum lawv hnov, thiab cov neeg uas nco qab, yog tias muaj ib yam dab tsi sau tseg. Nco yog lub cev muaj zog, hnov qhov muag thiab pom.
Dab tsi ua rau lub cim xeeb?
Txawv ntau yam yuav ua rau tsis muaj zog thiab txhawb kev nco. Qhov xub thawj yog qhov tseem ceeb ntawm cov ntaub ntawv, thiab qhov tseem ceeb tshaj nws yog rau peb, qhov zoo dua peb yuav nco nws. Tab sis qhov no tsis yog ib txwm tshwm sim. Psychologists hais tias yog hais tias ib tug neeg nco ntsoov tsis nco qab ib yam dab tsi, ces koj yuav tsum xav txog cov teeb meem kev puas siab puas ntsws yuav txuam nrog cov ntaub ntawv uas yog "tsis nco qab".
Nco yog cuam tshuam los ntawm hormones. Yog hais tias cov tshuaj estrogen tsawg zuj zus nrog cov kab mob gynecological thiab nrog menopause, qhov no ua rau deterioration hauv nco rau cov poj niam. Lub cim xeeb yog los cuam tshuam los ntawm cov thyroid hormones. Thiab ib tug me me txo nyob rau hauv lawv qib yuav ua rau nco deterioration. Cov thyroid caj pas rau kev tsim cov tshuaj hormones xav tau iodine, zinc thiab vitamin B2. Tab sis feem ntau hmoov tsis, neeg feem coob tsis tau txaus B pawg vitamins thiab iodine los ntawm cov khoom noj. Thiab qhov no tsis yog ib qho teeb meem ntawm kev noj haus.
Khoom noj khoom haus rau lub hlwb
Nws yog pov thawj tias kev noj zaub mov zoo txhawb zog. Qee yam tshuaj ua rau thiab ua kom lub zog biochemical uas tshwm sim hauv hlwb ntawm lub hlwb. Nws yog ib qho tsim nyog uas cov tshuaj no tuaj yeem nrog cov khoom noj khoom haus thiab ua ib feem ntawm cov vitamin-pob zeb hauv av.
Lipoic acid
Cov khoom noj haus no tau nrhiav tsis ntev los no los ntawm ib tug kws tshawb fawb. Nws tuaj yeem txhim kho kev nco hauv hnub nyoog laus zog. Qhov no acid nyob rau hauv ib tug me me yog tsim nyob rau hauv lub cev, nws yog pom nyob rau hauv brewer lub poov, nqaij, spinach. Tab sis los ntawm cov zaub mov kom tau ib tug txaus npaum li cas ntawm lipoic acid yog tsis yooj yim sua, yog li nws yuav tsum tau muab nyob rau hauv daim ntawv ntawm cov additives. Nws cov nyhuv yog qhov zoo tshaj yog tias nws yog ib qho ntawm cov kab mob antioxidants, vitamin A thiab E.
Pantothenic acid thiab biotin
Cov neeg sawv cev ntawm pawg B yog tuaj yeem ua ke hauv cov khoom, ua tsaug rau lawv, cov rog, cov nqaijrog thiab cov carbohydrates zoo dua nqus tau. Pantothenic acid muab txoj kev sib raug zoo ntawm lub hlwb thiab lub hlwb. Qhov no acid yog nyob rau hauv ntau cov khoom, tab sis nws yog puas los ntawm canning thiab cua sov. Yuav kom tau ib hnub twg ntawm cov kua qaub no, koj yuav tsum noj txhua hnub ob thiab ib nrab khob ntawm cov nplej tshiab. Nws yuav yooj yim dua kom tau cov khoom ntawm vitamin-pob zeb hauv av complexes.
Thiamine (vitamin B1)
Qhov tsis muaj cov vitamin no ua rau cov kab mob loj neurological. Nyob rau hauv cov ntaub ntawv qis, thiamine tsis muaj teeb meem yog cim ntawm qaug zog, kev nyuaj siab thiab txob txob. Cov vitamin no ua rau kev nco, txawm nyob hauv cov neeg mob uas muaj mob loj xws li Alzheimer's. Qhov zoo tshaj plaws ntawm no vitamin yuav noob, txiv ntseej, taum, cereals, nqaij npuas muaj roj tsawg. Qhov tshuaj txhua txhua hnub ntawm cov tshuaj vitamin no yuav yog tias koj noj ib qho av ntawm txhua txhua hnub. Kho tshuaj kho tau los ntawm vitamin-pob zeb hauv av complexes.
Vitamin B12 (riboflavin)
Cov vitamins no yog koom tes hauv cov khoom siv ntawm cov thyroid hormones. Riboflavin ua rau kev nkag mus rau lub zog rau lub hlwb hlwb, pab txoj kev mob siab. Nws yog nyob hauv cov mis nyuj thiab sai sai nyob rau hauv lub teeb. Rau ib hnub twg ntawm ib tug vitamin, koj yuav tsum tau haus dej haus tsawg kawg yog 3 tsom-iav ntawm mis, thiab vim hais tias qhov no vitamin puas lawm thaum lub sij hawm cia, ces 6 tsom iav. Nws yuav yooj yim kom tau txais riboflavin los ntawm cov vitamin-ntxhia cov complexes, dua li lawv kuj muaj vitamin B6 thiab hlau.
Vitamin B3 (niacin)
Ib qho qhia txog qhov tsis muaj peev xwm ntawm cov vitamins no yog qhov txo qis qaug zog thiab qaug zog. Ntau tus niacin nyob hauv cov khoom noj uas muaj nplua nuj nyob hauv cov nqaijrog: ceev, ntses, nqaij, nqaij qaib. Qee lub sij hawm cov nplej zom yog niacin, tab sis tsis muaj txaus rau cov vitamins nyob hauv nws, koj xav tau xya lub khob nplej siav, rau ib hnub uas yuav tsum tau ua.
Vitamin B12 (cobalamin)
Cov neeg muaj roj thiab cov neeg laus yuav tsum tau noj cov tshuaj vitamin no ntxiv. Cov tsos mob ntawm cov tsis muaj peev xwm ntawm no vitamin yog - nco ploj, kev nyuaj siab, nkees. Lub hauv paus ntawm cov vitamins no yog cov zaub mov ntawm cov tsiaj txhu. Nyob rau hauv 150 grams ntawm zoo Swiss cheese muaj ib txhua hnub koob tshuaj ntawm no vitamin. Nws yog ib qhov tsim nyog kom paub hais tias ib qho tsis muaj peev xwm ntawm cov vitamin no yuav muaj feem ntawm lub cev.
Vitamin C
Kev nce hauv cov concentration of vitamin C nyob rau hauv lub cev ua rau 4-fold ntxiv rau hauv kev txawj ntse txawj ntse. Tsis txhob xav hais tias yog koj noj cov tshuaj vitamin C, koj tuaj yeem dhau los ua tus kws tshaj lij. Hauv txhua qhov kev ntsuas yog qhov tsim nyog thiab nws tsis tas yuav dhau lub koob tshuaj. Thaum lub sij hawm cia thiab cua sov, vitamin C cuam tshuam sai sai. Kev haus luam yeeb raug rhuav tshem cov vitamin. Vitamin C muaj ntau hauv cov nplooj ntsuab me me, kua txob liab, hauv zaub paj, citrus. Koj yuav tsum tau noj cov tshuaj vitamin no ntxiv yog tias koj haus luam yeeb thiab nyob hauv lub nroog.
Hlau
Cov menyuam tsis muaj peev xwm ua rau cov hluas tsis muaj peev xwm ua rau tsev kawm ntawv ua tau zoo, thiab cov laus tuaj yeem ua rau muaj kev ua txhaum txoj cai. Ib qhov zoo ntawm hlau yog yaj thiab nqaij nyuj. Ib tug ntau nws yog muaj nyob rau hauv ntsuab zaub, taum, qhuav txiv hmab txiv ntoo. Hlau yuav zoo ntxaum yog tias nws ua ke nrog vitamin C. Lub npaj hlau yuav tsum cia rau hauv qhov chaw uas yuav tsis yooj yim rau cov me nyuam.
Iodine
Ib qho tsawg kawg nkaus ntawm iodine yuav tsum yog los ntawm peb lub cev, tab sis ib qho kev me me ua rau muaj teeb meem loj. Cov pej xeem ntawm Russia txom nyem los ntawm ib qho tsis txaus ntawm iodine nyob rau hauv cov zaub mov. Hauv cov neeg uas muaj iodine deficiency hauv lub cev, IQ yog 13 feem pua qis dua. Iodine deficiency muaj peev xwm rov ua dua nrog iodized ntsev.
Choline thiab lecithin
Cov tshuaj no yog cov neeg sawv cev ntawm cov vitamins B. Thaum noj cov vitamins B, cov kev xav tau ntawm lub paj hlwb. Choline yog qhov tseem ceeb rau txoj kev loj hlob ntawm cov me nyuam lub hlwb muaj peev xwm.
Yuav Ua Li Cas thiab Txhim Kho
Nws yooj yim kom txuag tau zoo thiab txhim kho kev nco. Ntau cov tswv yim sib txawv, thiab koj tuaj yeem xaiv koj tus kheej ib txoj kev uas haum koj. Koj tuaj yeem daws tau crosswords, kos daim npav nco, kawm cov paj huam. Kev mus ncig ua si thiab lub cev ua si kuj tsim. Sim ua ib ce tshwj xeeb uas kav ntev li 30 feeb ib hnub. Kev qhib lub hlwb hauv cheeb tsam, uas yog lub luag haujlwm nco, koj yuav tsum ua qhov sib txawv ntawm cov menyuam kawm ntawv ob lub qhov muag rau 30 seconds ntawm ib sab rau sab. Cov neeg ua haujlwm tsis tu ncua yuav ua kom lawv nco tau 10%, cim tau ntau lo lus.
Tam sim no peb paub tias yuav ua li cas ntxiv dag zog los ntawm ntau txhais tau tias. Nyob rau hauv txhua rooj plaub, kev ua si, kev tsis zoo ntawm kev coj cwj pwm, kev noj cov zaub mov thiab kev noj qab haus huv lub neej yuav khaws lub cim xeeb rau xyoo tom ntej.