3 Matipi kubva kune Anoshanda Mushonga Doc Iyo Inoshandura Hutano Hwako

Zvemukati

• Wedzera Kunzwisisa Kwako
• Gara Wakabatana neMuviri Wako
• Edza Iyi Yekudya Yekunyepedzera
• Ongororo ye

Chiremba ane mukurumbira anobatanidza Frank Lipman anosanganisa chinyakare uye maitiro matsva kubatsira varwere vake kuvandudza hutano hwavo. Saka, takagara pasi kune Q & A nenyanzvi kuti titaure nezve dzimwe nzira dzakareruka dzekunzwa zviri nani ASAP zvisinei nechinangwa chehutano hwako.

Pano, anogoverana nesu mazano ake matatu epamusoro ekusimudzira hupenyu hwako.

Wedzera Kunzwisisa Kwako

SHAPE: Chii chaunokurudzira kune mumwe munhu anorovedza muviri uye anodya zvakanaka asi anoda kuwedzera hutano hwake hwekutanga?

Lipman: Tanga tsika yekufungisisa.

SHAPE: Chaizvoizvo?

Lipman: Hongu, nekuti vazhinji vedu takamanikidzwa. Kufungisisa kunotidzidzisa kuzorodza tsinga. Iyo inoderedza kukwirisa kweropa, inovandudza kutarisa, uye inotibatsira kuti tisanyanya kunetseka pakunetseka. (Yakabatana: Iyi 20-Minute Kutungamirwa Kufungisisa kweVatangi Kunozonyungudika Kure Nekunetseka Kwako Kwose)

SHAPE: Kufungisisa kunogona kutyisidzira, zvakadaro. Uye ichiri kunzwa zvishoma woo-woo.

Lipman: Ndosaka zvakakosha kuudza vanhu kuti kufungisisa hakusi kwekugara pamakusheni nekuimba. Ndezvekuvandudza kushanda kwepfungwa. Sekudzidzira kwatinoita miviri yedu kuti iite zvirinani, kufungisisa kunoshandisa huropi hwedu kudzidzidzisa kuti dziwedzere kutarisisa uye kupinza. Tsvaga zvinoshanda zvakanyanya kwauri: kufema kurovedza muviri, maitiro ekufunga, maitiro emantra-mhando, kana iyo yoga.

Gara Wakabatana neMuviri Wako

SHAPE: Iwe wakanyora zvakawanda nezve kurongedza kune yako echisikigo rhythms. Unogona here kutsanangura kuti izvo zvii?

Lipman: Isu tese tinoziva nezve mutinhimira kumoyo yedu nekufema kwedu, asi mitezo yedu yese ine tempo. Kuwedzera kwaunoshanda nemitambo yako yekuzvarwa, unonzwa zviri nani. Zvakafanana nekutuhwina neazvino pane kupesana nazvo.

SHAPE: Ungaita sei kuti uve nechokwadi chekuti uri mukuwirirana?

Lipman: Chinhu chakanyanya kukosha kuenda kunorara uye kumuka panguva dzakafanana mazuva ese, kusanganisira kupera kwevhiki. (Inoenderana: Nei Kurara Ndiyo Nha. 1 Chinhu Chinonyanya Kukoshesa Muviri Urinani)

SHAPE: Uye nei izvozvo zvichikosha?

Lipman: Rhythm yekutanga kurara uye kumuka-kuichengeta yakatsiga zvinoreva kuti uchanzwa uine simba mangwanani uye usina waya usiku. Vanhu havatori hope zvakakomba zvakakwana. Pane chinhu chinonzi glymphatic system, chirongwa chekuchenesa imba muuropi yako chinoshanda chete kana wakarara. Ukasazorora zvakanaka, zvinhu zvine chepfu zvinovaka. Iwe unogona kutungamira kune ese marudzi ezvinetso zvetsinga, sechirwere cheAlzheimer. Kurara kunokosha.

Edza Iyi Yekudya Yekunyepedzera

SHAPE: Mushure mekurara, ndechipi chinhu chakanakisa chingaitwa nemukadzi kuvandudza hutano hwake uye kuramba achienderana nemuviri wake?

Lipman: Edza kudya chisvusvuro kare uye mangwanani gare gare mazuva maviri kana matatu pavhiki. Inobatsira kudzora insulin, uye metabolism. Miviri yedu inoitirwa kuti ive nekutenderera kwemabiko nekutsanya. Kuvadzidzisa kuti vasadya zvekudya nguva dzese izano rakanaka. (Unofanira kuedza Intermittent Fasting here?)

SHAPE: Inonakidza. Saka tinofanira kunge tichibva papfungwa yekudya zvidiki zvitanhatu pazuva here?

Lipman: Ehe. Handibvumirane nazvo zvachose, kunyangwe ndaimbozvikurudzira. Iye zvino ndanyanya kufunga nezvekuedza kusiya maawa gumi nemana kusvika gumi nematanhatu pakati pekudya kwemangwanani nechingwa mangwanani pavhiki. Iri zano riri kunyatso shandira varwere vangu. Ndinozviita pachangu, uye ndinoona zvichiita musiyano mukuru musimba rangu remweya nemafungiro.

Frank Lipman, MD, wekubatanidza uye anoshanda mushonga piyona, ndiye muvambi uye director weEleven Eleven Wellness Center muNew York City uye munyori anotengesa zvakanyanya.

Rakaumbwa Magazini

Ongororo ye