Mukati
Fungidzira yako yekushushikana isina hupenyu. Iwe waizorasikirwa nemapaundi mashoma, ukave nehukama huri nani neavo vepedyo newe, uye iwe unenge uine tarisiro yakajeka pahupenyu. Kwemazana emakore tsika dzakasiyana dzakashandisa zvakasikwa herbs uye mishonga kubatsira kurwisa mhedzisiro yekushushikana, uye ikozvino iwe unogona zvakare!
Dzidza ku zvakasikwa zvakadzikira cortisol uye kushushikana mazinga zviri nyore sekuverenga ichi chinyorwa, uye kutora matanho aunofanirwa kutora kubatsira kubatsira kudzosera hupenyu hwako munzira.
Cortisol chikamu chakakosha cheUPENYU. Yakagadzirirwa kuti ikubatsire kumuka mangwanani, uye kukubatsira iwe kubata nenjodzi munjodzi inotyisa yehupenyu. Kana cortisol yako yasvika panhongonya, mhasuru dzinoburitsa huwandu hweamino acids, chiropa glucose, uye fatty acids tinopihwa kwatiri murukova reropa kuitira kuti tive nesimba rekutsungirira kurwiswa kwakadai. mamiriro ezvinhu.
Nekudaro, sezvazvino, mhinduro yekushushikana inokonzerwa nezvikonzero zvese zvisirizvo (kungave kunwa kofi, kuverenga pepanhau, kutyaira munzira, nezvimwewo). Kana aya mamiriro ezvinhu achikonzera cortisol jerk, yedu mamiriro ekunetseka inopfuura mamiriro anoonekwa seanonetsa kare. Nekuda kweizvozvo, nhengo dzedu dzinotambura, uye tobva tava nyajambwa wechimwe chinhu izvo zvatinogona, nekutsungirira, kutora kutonga.
Migumisiro Yekunetseka Pamuviri Haigumi:
- Zvinotiita isu zera (zvinobatsira pakuparara kwetishu, kurasikirwa kwemhasuru, kurasikirwa kwemapfupa, immune system kushushikana, huropi hwekudzikira)
- Inoita kuti tiwedzere uremu (inokurudzira kushuva kwedu kwekutapira, caloric, kudya kwakakora)
- Inokurudzira chirwere chemwoyo uye chirwere cheshuga (insulin kuramba)
- Inoshayisa simba immune system (inotadzisa kugadzirwa kwemasero machena eropa
- Inokurudzira matambudziko emudumbu (inoderedza kugadzirwa kwemakemikari anodiwa pakugaya chikafu, inokwevera simba kure negadziriro).
- Inowedzera kusanduka kwemamiriro uye kushushikana
- Inobatsira pakuneta uye kushaya hope (nekukanganisa kugona kwemuviri kupinda muzvikamu 3 ne4 zvekurara)
Mararamiro ehupenyu Kuderedza Cortisol:
Bvisa nhau, uye rega kuverenga pepanhau (nhau dzinotya-uye dzinomutsa mazinga ecortisol)
2. Rovedza muviri nguva dzose (inosimudzira makemikari anoderedza kunetseka uye kushushikana)
3. Kurara zvakanyanya
4. Chengetedza yakatsiga mashuga eropa (idya mwenje, chikafu chakajairwa uye chakaringana)
5. Fungisisa (zororo, kufungisisa, yoga, kudzidzira hunyanzvi, kudhirowa mandalas)
6. Cheka caffeine (iyo inokurumidza nzira yekubatsira kudzikisa kugadzirwa kwecortisol)
7. Idya chikafu uye tora mishonga yemakwenzi kubatsira kudzikisa cortisol (ona pazasi)
1-Tsvene basil
Holy basil, inozivikanwawo seTulsi basil, inozivikanwa senge adaptogenic miriwo, zvinoreva kuti inobatsira muviri kujairana nekushushikana.
Holy basil inoderedza chaizvo kugadzirwa kwekushushikana mahormone, uye inovandudza maitiro anoita miviri yedu uye kupindura kunetseka. Unogona kutenga basil inoyera, kana Tulsi basil, seti inogadzirwa nebasil tsvene, kana iwe unogona kuidya nyowani, kana uchikwanisa kuiwana (ini ndinowanzoiwana munzvimbo yangu yemunharaunda yekukireshi,). Ini ndinokurudzira kunwa mukombe mumwe weTulsi basil tiyi pazuva.
2-Sipinachi
Iyo magnesium mune sipinachi inoenzanisa kugadzirwa kwecortisol mumuviri. Sei? 'Kana' Chii? Magnesium iri maminera (ayo, ini ndinogona kuwedzera, vazhinji vedu tinoshomeka) ayo anodzikamisa yako nervous system uye inodzivirira kuwanda kweakawandisa cortisol.
Izvo zvinobatsirawo kudzora edu ehukwelonet mazinga uye kuwedzerwa kweropa. Kusanganisira sipinashi mune yako smoothies uye majusi chinhu chinoshanda chinodzvinyirira chinoderedza.
Kuverenga: Maitiro ekufungisisa
3-Bhari neBhinzi
Phosphatidylserine chinhu chekuwedzera chinozivikanwa seimwe yeakanakisa cortisol blockers pamusika. Neraki, tinogona kuwana chinoumba chikafu chaicho chakazara, sebhari nebhinzi. Izvi zvinodyarwa zvirimwa zvakapfuma mu phosphatidylserine zvinobatsira kurwisa zvakashata zvinokonzerwa necortisol, zvichikuita kuti usanyanya kunetseka uye kushushikana.
4-Citrus
Isu tese tinoziva michero yemucitrus yakakwira muvhitamini C. Maorenji, mazambiringa, marimu, mandimu, kiwis, nemainanazi zvese zvine mwero wakanyanya wevitamini yakakosha iyi inorwirawo cortisol.
Ongororo dzakawanda dzakaratidza kuti vhitamini C zvechokwadi inobatsira kunonoka kugadzirwa kwecortisol kunyanya nekudzivisa maenzayimu ari mu steroidogenesis (kuumbwa kwe steroid ne adrenal cortex, testes uye ovaries. Cortisone chimwe chemagumo ekugadzirwa kwechiitiko ichi).
Chete 1 mg yevhitamini C pazuva inobatsira kuvandudza kugona kweadrenal gland kutsungirira kusagadzikana.
Kuverenga: mabhenefiti evise
5-Mabhanana
Ndiani asingade mabhanana? Ndinoisa mamwe mumasmoothies, ice cream, kana ini ndinoadzikisa mvura kwemaawa mashoma kuti ndigadzire bhanana rinonaka senge chingwa chebhanana !
Neraki, iyi michero inotapira yakafuma mukomboni tryptophan, iyo inoshandurwa kuita serotonin muuropi, uye inoita kuti tifare uye kwete kushushikana. Bhanana zvakare akapfuma mumaB mavitamini, ayo akakosha mukutsigira system yemanjodzi (uye kudzikama kwemood).
6-Omega 3 mafuta acids
Chia, hemp, kana mbeu yeflakisi, walnuts, zvinomera zveBrussels, uye kolifulawa zvose zvine chinhu chimwe chakafanana - zvinorwa kuzvimba uye zvakakwirira mu omega-3 fatty acids iyo inoderedza cortisol. !
Aya mafuta anobatanidzwa mune biochemistry, physiology, uye mashandiro ehuropi uye akakosha mukubatsira hippocampus (chikamu chehuropi hwedu) kupindura kune yakawandisa cortisol uye corticosteroids.
Wedzera mbeu dzechia kana hemp kune yako smoothies kana zviyo, uye chikafu chine nzungu neholiflower kuti ubatanidze izvi zvinotyisa-kusunungura superfoods mukudya kwako!
Kuverenga: Chii chinonzi kusagadzikana kushushikana?
7-Green Leafy Miriwo uye Yechidiki Shoots
Apo muviri wedu unotora mavitamini, zvicherwa, uye phytonutrients, mhinduro yekunetseka inoderedzwa zvakanyanya. Ichi ndicho chikonzero nei miriwo yakasvibira ine mashizha, uye kunyanya nhungirwa diki, inofanirwa kugara ichinyudzwa kunze kwekudya kwako kwezuva nezuva.
Nhungirwa diki dzakanyanya kuwanda pane zvinovaka muviri kupfuura vamwe vakuru, uye kanopfuura ka4-6 vhitamini C.
8-Kudya Kwakapfuma muZinc
Zvidzidzo zvakaratidza kuti chikafu chakapfuma muzinc chinobatsira kutadzisa kuchengetedza kwecortisol mumuviri wedu. Ichi chicherwa, icho chakakoshawo kumabhonzo nehutano hwemuviri, chinowanikwa muhuwandu mumhodzi dzemanhanga, mbeu yesame, nyemba, nhokwe, cashews, quinoa, hemp mbeu, maamondi, walnuts, pizi, mbeu dzechia uye broccoli.
Kuverenga: wedzera immune system yako
9-Mabheri
Miti michero ndeimwe yemichero yakanaka kwazvo yekubatsira muviri wako kutora antioxidants inobatsira. Antioxidants inoita basa rakakosha mukubatsira kudzikisa kuzvimba uye kunonotsa kugadzirwa kwecortisol.
Iyo miviri yedu yekudzivirira system iri kumberi kurwisa kukuvara kwesero kunokonzerwa nemahara radicals, uye ivo vanotibatsira isu kuti tisashushike. Sanganisira maabriji kana uchigadzira antioxidant-rich smoothie, kana kunakidzwa navo senge seyadhi!