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გადატვირთული გრაფიკი და ჯანსაღი ცხოვრების წესი | ჯანმრთელობა | vidal.ge

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გადატვირთული გრაფიკი და ჯანსაღი ცხოვრების წესი

თარიღი: 21 თებერვალი, 2018

ანგარიშვალდებულება საკუთარი თავის მიმართ თქვენი ცხოვრების ნებისმიერ ასპექტში წარმატების მიღწევაში დაგეხმარებათ. თუმცა არსებობს ხელისშემშლელი ფაქტორები, როგორიცაა დრო, რომლის კონტროლიც ძალიან რთულია. მხოლოდ თქვენზეა დამოკიდებული თუ კარიერასთან ერთად ჯანსაღი ცხოვრების წესსაც შეათავსებთ. უმრავლესობა დიდ დროს ოფისებში ატარებს. მჯდომარე ცხოვრების წესი, ადგილზე მორთმეული ტკბილეულობა და კოლეგებთან ერთად გატარებული ბედნიერი საათები რამდენიმე ჭიქა სასმელით, ჯანსაღი ცხოვრების დაწყებაში ნამდვილად ვერ დაგეხმარებათ.

გთავაზობთ 5 ნაბიჯს რომელიც დაგეხმარებთ გადატვირთული სამუშაო გრაფიკის დროს, შეინარჩუნოთ ბალანსი, არეგულირეთ სტრესი და იკვებოთ ჯანსაღად.

ძილი

იმისთვის, რომ თქვენმა სხეულმა ნაყოფირად იმუშაოს, მიიღეთ მაქსიმუმი თქვენი ცხიმის წვის ჰორმონებისგან, ეცადეთ კარგად გამოიძინოთ.

საშუალოდ ადამიანს სჭირდება დღეღამეში 8 საათიანი ძილი. თუ საღამოობით დაძინება გიჭირთ ანუ დღის განმავლობაში საკმარისი ფიზიკური აქტივობა არ გქონიათ. გამონახეთ დრო რამდენიმეწუთიანი ვარჯიშისთვის, მაგრამ გახსოვდეთ ინტენსიური ვარჯიში ზრდის სხეულის ტემპერატურას მომდევნო 5 საათის განმვალობაში, რის შემდეგაც უფრო რთულია დაძინება. თუ სამსახურის შემდეგ ვარჯიშობთ, შეეცადეთ დარბაზიდან 7 საათზე გვიან არ გამოხვიდეთ.

მიიღეთ ბევრი სითხე

თუ თქვენ ადამიანების იმ კატეგორიას მიეკუთვნებით, რომელსაც დილით რამდენიმე ფინჯანი ყავა სჭირდება გამოსაფხიზლებად, ეს ნიშნავს რომ თქვენი ორგანიზმი წყლის ნაკლებობას განიცდის, რაც თქვენს ენერგიულობაზე, ჰორმონალურ ბალანსსა და პროდუქტულობაზე უარყოფითად აისახება. კოფეინის მოყვარულებმა 2,5-დან 3 ლიტრამდე წყალი უნდა მიიღოთ დღეში. უფრო ჯანსაღი ალტერნატივა იქნება თუ ლიმონის ნაჭერს ან კიტრს ჩაამატებთ, რათა ნაკლებად მოსაბეზრებელი იყოს თქვენთვის წყლის სმის პროცესი.

მოერიდეთ ხმაურს

თუ კონცენტრაციასთან დაკავშირებით პრობლემები გაქვთ, მაქსიმალურად მოერიდეთ ხმაურს. შეეცადეთ ოფისს გარეთ აკეთოთ ის, რაც მაქსიმალურ სიამოვნებას განიჭებთ.

იყავით ფიზიკურად აქტიური

ყოველდღე 30 წუთიანი ვარჯიშით უფრო მეტ ცხიმს დაწვავთ, ვიდრე კვირაში 3 დღე ინტენსიური ვარჯიშით. თუ რუტინული ვარჯიშები არ მოგწონთ დაკავდით აერობიკით რაც უფრო მეტად გაგართობთ.

აკონტროლეთ ალკოჰოლის რაოდენობა

ადვილია დიეტის დარღვევა და ალკოჰოლზე უარის არ თქმა მაშინ, როდესაც კოლეგები დამღლელი სამუშაო დღის ან კვირის შემდეგ იკრიბებით. შეეცადეთ, რომ 2 ჭიქაზე მეტი სასმელი არ მიიღოთ და შეავსეთ ეს ყველაფერი დიდი რაოდენობით წყლით. ასევე შეგიძლიათ მძღოლის ფუნქცია შეითავსოთ, მეგობრებს შესთავაზეთ, რომ დღეს მათ სახლებში თქვენ ჩამოარიგებთ.

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