Mukati
Pamwe, chimwe chinoshamisa uye chisingazivikanwe chiitiko pane chiroto hachipo muhupenyu hwedu. Aneta uye aneta, mushure mekushanda nesimba kwezuva, munhu anorara pasi pamubhedha unodziya uye wakapfava, anotandara, anovhara maziso ake uye… Maoko nemakumbo ake zvinorema, nyama dzake dzinonzwa kupfava, uye pfungwa dzake dzinomusvitsa kure kupfuura miganho kuziva, uko uropi hunodhonza mitsva, dzimwe nguva isinganzwisisike, mifananidzo…
Waizviziva here kuti pamusoro pemakore makumi maviri apfuura, vesaenzi vakaita ongororo yakawanda munzvimbo ino kupfuura mumakore ese apfuura. Nekuda kweizvozvo, vakaita huwandu hukuru hwekutsvaga, uye zvakaratidza zvakavimbika kuti kurara kunoita basa rakakosha mukumisikidza hupenyu hwevanhu, zvichitungamira zvakanyanya kubudirira kwake nekundikana.
Kurara uye nebasa rayo mukufambira mberi kwesainzi uye tekinoroji
Munguva yedu, hukama pakati pekurara uye hunyanzvi hwehunyanzvi huri pachena. Uye zvese nekuti nhasi hutano hwevanhu huri pamusoro pezvose. Naizvozvo, makambani mazhinji anozivikanwa epasirese ari kuita kugadzirwa kwemagadget, midziyo yemagetsi nezvimwe zvigadzirwa kuita kuti hupenyu hwedu huve nyore, vakatanga kuzadza lava yavo nehunyanzvi mumunda wekurara. Imwe yemienzaniso yekutanga yeiyi kusvika kwaRoy Reiman, nyanzvi mukuvandudza kwekurara pasina zvinodhaka, kuchikwata "". Zvakare, akakokwa chaizvo kuti ashande paWatch smartwatch, chinangwa chayo ndechekusimudzira mhando yehupenyu hwemunhu uye… kuongorora hutano hwake, kunyanya, kusarudza yakanakisa nguva yekumuka kuri nyore.
Sei zvakakosha kudya usati warara?
Relaxation ndeimwe yeakanyanya mamiriro ekurara uye asina kunetseka kurara. Panguva imwecheteyo, isu tiri kutaura kwete nezve muviri chete, asiwo nezvehuropi. Izvo zvakakosha zvakanyanya kuyeuka izvi kune vanhu avo, kana vachienda kunorara, vanofarira kupururudza kuburikidza nezviitiko zvezuva rapfuura, vachizviongorora. Kana kuronga zvirongwa zveramangwana. Mushure mezvose, uropi hunofara kwete chete kubva kune zvakaipa, asiwo kubva pane zvakanaka pfungwa. Uye pamwe nekunakidzwa kwake, kurota kwakamirirwa kwenguva refu kunonyangarika, izvo zvakazonetsa kudzoka.
Nekudaro, nyanzvi dzinoti kune chikafu chinobatsira kudzikamisa hurongwa hwepakati uye, semhedzisiro, kurara. Mudenderedzwa ravo, ivo vanotova nemazita avo - "soporific". Izvi zvinosanganisira izvo zvine tryptophan, sezvo iri iyi amino acid inobatsira muviri kuburitsa serotonin. Iyo neurotransmitter inoderedza kutapurirana kwekushushikana kwetsinga uye inobvumira uropi kuzorora.
Pamusoro 10 zvigadzirwa zvekukubatsira kurara nyore uye nekukurumidza
Zvinokosha kucherechedza kuti vazhinji physiologists uye nutritionists vari kuita mukuvandudza yakadaro yepamusoro runyorwa. Uyezve, zvinyorwa zvavo zvine zvese zvakafanana uye zvakasiyana zvigadzirwa. Asi muzvinhu zvose, sezvavanotaura, unofanira kutarisa zvakanaka chete. Saka sarudza kubva kwavari izvo zvinoenderana nekuravira kwako:
Mabhanana - Ane potassium uye magnesium, iyo inobvisa kushushikana kwemhasuru uye nokudaro inobvumidza iwe kuzorora. Chiremba wepfungwa anosanozivikanwa Shelby Friedman Harris anopa zano rekudya hafu yebhanana nenzungu dzichangobva kutsva asati arara: “Izvi zvichapa muviri wako mwero wakanakisisa wemusanganiswa wetryptophan nemacarbohydrates.”
Croutons ndiwo makabhohaidhiretsi anokwidza mazinga eshuga muropa uye anokonzera kugadzirwa kwe insulin, iyo inozoita sepiritsi rakapfava rekurara. Uyezve, iri insulin ine mhedzisiro yakanaka pakugadzirwa kweiyo yakafanana tryptophan uye serotonin mumuviri. Nenzira, croutons inogona kusanganiswa nepeanut butter kuti ivandudze maitiro.
Cherries - Ane melatonin, hormone inodzora kurara. Zvakakwana kudya zvishoma zvema berries aya kana kunwa girasi re cherry juice awa imwe isati yasvika.
Flakes, muesli kana zviyo ndiwo macarbohydrates akafanana anoshanda semakororo, kunyanya kana asanganiswa nemukaka. Asi munyaya iyi, zvinokurudzirwa kuita pasina shuga. Sezvo kuvepo kwayo kwakanyanya muropa kunogona kuita zvinopesana.
Jasmine mupunga imhando yemupunga wezviyo murefu. Inosimudzira kugadzirwa kweglucose uye, semhedzisiro, inowedzera mwero we tryptophan uye serotonin muropa. Zvisinei, unofanira kuidya kwasara maawa mana usati warara.
Oatmeal - Iine magnesium, calcium, silicon, potassium uye phosphorus, iyo inogona kukubatsira kurara nekukurumidza.
Hove - Iine omega-3 fatty acids, ayo anokonzera kudzora BP, pamwe nezvinhu zvinokanganisa kugadzirwa kwemelanin uye serotonin. Uye zvirinani kudya hove maawa mashoma usati warara.
Mukaka unodziya ndeye tryptophan.
Cheese-fat-fat cheese - semukaka, ine tryptophan, iyo, yakasanganiswa nediki diki yeprotein, ichakubvumira kukurumidza kuzorora.
Kiwi mhedzisiro yekutsvagisa kwazvino. Kiwi ndeye yakasikwa antioxidant. Uyezve, ine potassium, iyo, pakati pezvimwe zvinhu, inovandudza mwoyo uye basa rekufema.
Kupfupisa zvese zviri pamusoro, ndinoda kuyeuka mazwi eanovaka muviri Christine Kirkpatrick kuti haasi ese akaomesesa makabhohaidhiretsi anobatsira zvakaenzana munyaya iyi. Mukutsvaga kurara, "munhu anogona kusarudza zvisiri izvo" soporific "zvigadzirwa, achipa zvaanoda kune mamwe madonuts. Pasina mubvunzo, aya macarbohydrates anowedzera serotonin mazinga. Asi, kana zvakasanganiswa neshuga yakawanda, zvinogona kukonzera spike mumazinga eshuga yeropa. ” Uye izviwo zvichakushaisa hope kwenguva refu.
Maitiro ekuwedzera kumhanyisa maitiro ekurara
Pakutanga, zvakafanira kuenda kunorara chete kana iwe uchinyatsonzwa kuneta kukuru uye chishuwo chekurara. Zvakare, kana mushure memaminetsi gumi nemashanu usati warara, zvirinani kuverenga bhuku kana kutomuka woita zvimwe zvinhu, kumirira kuwanda kwekuneta. Zvikasadaro, iwe unomhanyisa njodzi yekutendeuka kusvika pakati pehusiku.
Chechipiri, unofanirwa kuramba chikafu chinodzivirira kurara. It:
- nyama - inononoka kugayiwa;
- doro - inofadza hurongwa hwemitsipa;
- kofi - ine caffeine;
- chokoreti yakasviba - ine zvakare zvine caffeine;
- ice cream - ine shuga yakawanda;
- chikafu chine mafuta uye chinonaka - chinokanganisa basa remwoyo nedumbu.
Chechitatu, iwe unofanirwa kusabvisa zvakanyanya kurovedza muviri usati warara. Nenzira, ichi chirambidzo hachishandi munzira ipi neipi pabonde. Kubva panguva yekusangana, muviri unoburitsa mahormone anobatsira kukurumidza kurara. Uye mangwanani anotevera shure kwake, munhu wacho anomuka akasimba uye akazorora.
Kurara inyika inoshamisa. Uyezve, vesaenzi vachiri kutadza kupindura mubvunzo wekuti nei yakavhurirwa vamwe vanhu, asi kwete kune vamwe. Nekudaro, ngazvive sezvazvingaite, hunhu hwehupenyu hwemunhu hunotsamira pahunhu hwayo. Rangarira izvi!
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