Zvino huyai mwedzi yakaoma kune vazhinji, apo mazuva ave kupfupika zvisingatsungiririki, iro grey denga uye kusavapo kwezuva kuri kuodza moyo, uye kutonhora kunoratidzika kunge kusingadziviriki. Mafungiro edu anowedzera kuipa, zvakare, uye vazhinji vedu tinonzwa tine usimbe. Asi kune vamwe vanhu, kudonha uye nguva yechando zvinogona kuva nemhedzisiro dzakakomba kupfuura kusakendenga uye kushushikana.
Mwaka Affective Disorder (SAD), inozivikanwawo seyechando blues, haisi fungidziro yehusimbe, inosuwa, kana isingafare vanhu, asi chaicho, chakakomba chirwere chinogona kukanganisa munhu wese mune yedu mamiriro ekunze.
Maitiro ekupfuura nemwedzi yakareba yechando - uye kwete kungopfuura, kwete kuwira mublues? Kana iwe uchirwara nemwaka wekushushikana kusagadzikana kana kunzwa kuti iwo maonero kunze kwehwindo ari kukuodza moyo iwe, kune nzira dzakawanda dzekubuda mune ino mamiriro, kana zvirinani kuzvidzikisira! Heano mamwe acho.
1. Wana nguva yakakwana yokurara uye namatira kuzvinhu zvako zvezuva nezuva
Edza kurara maawa masere zuva rega rega, uye simuka uende kunorara panguva imwe chete. Zvaunoita mazuva ese zvichakubatsira kuti uve nesimba uye kuti zvinhu zviitwe nyore. Kutyorwa kwemitemo hakusi kungogadzikana: zvinowedzera kushushikana. Icho chokwadi ndechekuti kurara kwenguva refu uye kunonoka kumuka kunowedzera mwero we melatonin, iyo inosangana nekushushikana. Uyezve, inoba maminetsi nemaawa aunogona kushandisa kunze, uye kufamba masikati machena kwakakosha kwazvo kune vanhu vanotambura nekushushikana kwechando. Tevera iyi link kune mamwe matipi evaya vane matambudziko ekurara.
2. Rasa hunhu "hunotapira"
Kana iwe uchitarisana nemamiriro ekuora mwoyo, kunyanya munguva yechando, unofanira kubvisa tsika yekudya zvinotapira. Hongu, izvi hazvisi nyore, nekuti kupindwa muropa nemasiwiti uye zvigadzirwa zveupfu zvinokanganisa maitiro akafanana emakemikari semishonga.
Kuwedzera kwekuvimba uku munguva yechando kunonzwisisika: zvokudya zvine shuga uye zvinwiwa zvinobatsira kuwedzera simba. Zvisinei, uku kuputika kwesimba kunoshanduka kuva kwenguva pfupi - uye iwe unonzwa zvakare kuparara. Iwe unogona kuzadza simba rekuchengetedza nedzimwe nzira: nekudya makabhohaidhiretsi akaoma (sezviyo) uye ane hutano akareruka makabhohaidhiretsi (muriwo nemichero). Uye usave nesvutugadzike nemakiki kana mazariro anotapira, asi nemiriwo mitsva, nzungu, mhodzi. Izvi zvinokudzivirira kubva pakuwana mamwe mapaundi ayo anowedzera kuora mwoyo kwako kwechando.
3. Ita mutemo wekufamba zvakanyanya sezvinobvira.
Zvidzidzo zvakaratidza kuti kurovedza muviri kunogona kubatsira kurwisa kushushikana kwechando. Kurovedza muviri kunovandudza manzwiro uye kunoderedza kushungurudzika, izvo zvinowanzoita kuti mamiriro ekushungurudzika awedzere zvakanyanya.
Nenzira, haufanire kuenda kujimu kweizvi, kunyanya sezvo maekisesaizi ekurovedza muviri panze (kunyangwe pasi pegore rine makore) inoshanda zvakapetwa kaviri sekudzidzisa mumba. Kufamba nekukurumidza, kumhanya, kusvetuka, sledding uye kunyange kutamba nhabvu dzinogona kubatsira iwe kurarama nehusiku bhuruu.
4. Idya zvakawanda omega-3 chikafu chakapfuma
Masayendisiti anoona kubatana pakati pe omega-3 fatty acid kushomeka uye kushushikana, kunyanya mwaka unokanganisa kusagadzikana. Izvi zvinotsanangurwa nenyaya yekuti omega-3 inotsigira iyo chaiyo nhanho yedopamine uye serotonin - maurotransmitter anodiwa kurwisa kushushikana.
Low serotonin mazinga anokonzera kuora mwoyo, hutsinye, uye kuda kuzviuraya. Uye dopamine inogadzirwa muuropi mukupindura kunonakidza manzwiro akadai sekudya kana zvepabonde. Mhedzisiro yaro yakafanana neye adrenaline: inobatsira kuvharira marudzi akasiyana emarwadzo. Muviri wedu pachawo haugone kuburitsa omega-3s, saka tinoda kuiwana kubva mukudya. Hove dzine mafuta (mackerel, herring, salmon, sardines, anchovies) ndiyo yakanyanya kunaka yeaya fatty acids nekuti ane "ane simba" mafomu: eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA). Flaxseed, hemp uye walnut mafuta akapfuma mune imwe fomu ye omega-3, alpha-linolenic acid (ALA).
5. Idya zvekudya zvine folic acid
Folic acid inovandudza mafungiro edu. Masayendisiti anoratidza kuti muviri unogona kuishandisa kugadzira serotonin, kushayikwa kwayo, sezvataurwa, kwakabatana nekuora mwoyo. Zvinyorwa zve folate zvinosanganisira girinhi, oatmeal, mhodzi dzezuva, maranjisi, nyemba, bhinzi, uye soya.
6. Zvibate pachako kuchokoreti yakasviba
Zvidzidzo zvinoratidza kuti kuvonga chokoreti yakasviba (inenge 70% cocoa), muviri wedu unotanga kuburitsa yakawanda phenylalanine, iyo inobatsira pakugadzirwa kwe dopamine muuropi. Chengetedza bhaa rechokoreti yakasviba paruoko uye udye zvimedu zviviri - sepiritsi rekushungurudzika.
7. Nyemwerera kazhinji uye shandisa nguva neshamwari
Ita tsika yekutarisira mukati mako: kunyemwerera kazhinji, gadzira mamiriro ekufara uye simba rakakukomberedza, gadzira, verenga mabhuku akanaka uye taurirana nevanhu vakanaka !!!!
Kazhinji kazhinji kupfuura avo, avo vanoona blues vanodzivisa kushamwaridzana nevanhu, kunyangwe shamwari dzepedyo. Kana iwe ukaita izvi, saka uri kuzvinyima nzira yakapusa uye inoshanda yekusunungura: mukambani ine hushamwari, manzwiro edu anovandudzika, uye bhuru rinopera.