Madyiro ekudya kusvika … kurara zvakakwana

Rhythm yemazuva ano yehupenyu inoita kuti vazhinji vedu tipe hutano hwedu. Ichi ndicho chokwadi, asi zvinoreva here kuti hapana chatinogona kuita nezvazvo? Aiwa, hazvidaro. Zviri musimba redu kuzvipa isu systemic kudya uye kurara.

Sei? Chokutanga pane zvose, nekuona kuti ndezvipi zvokudya zvinotipa simba, uye ndezvipi zvinokonzera kudhakwa. Kuti uite izvi, zvakakwana kuita ongororo yeropa: tekinoroji yemazuva ano yakagadziridzwa nemasayendisiti echiJapan inotibvumira kuverenga maitiro uye zvinodiwa zvemuviri wedu. Uye nekugadzirisa kudya kwako, unogona kubvisa zvirwere zvakawanda uye kugadzirisa mararamiro ehupenyu - kusanganisira nekuona kurara kwakanaka.

Chii chinoripesvedzera?

1. Dietary fiber inokonzera nguva yekurara

Munguva yehope huru, muviri wedu unodzorerwa uye uchachajiwa nesimba. Kuita kuti zvikamu izvi zvigare kwenguva refu, wedzera chikafu chine fiber pakudya kwako, senge walnuts, sosi ye tryptophan (amino acid inoburitsa kynurenine, serotonin, melatonin uye niacin uye inoshanda seanogadzirisa mafungiro echisikigo), maamondi akapfuma mumagnesium. , bran uye zviyo, izvo, pakati pezvimwe zvinhu, zvichabatsira kudzorera kushanda kwegumbo rekudya. Zvese izvi zvichabatsirawo kukurumidzira kurara, gadzirisa nguva yekurara uye circadian rhythms zvakajairika.

2. Shuga inokanganisa mwero wekukotsira

Kuti uderedze njodzi yekushaya hope uye kushushikana kwemazinga mangwanani, zvakakosha kuderedza kudyiwa kweshuga, kunyanya nguva isati yasvika (kunyangwe maawa mashoma pamberi). Shuga inokurudzira kutanga kwechikamu chinokurumidza chekurara: muviri hauna nguva yekudzoka uye kuwana simba, uye naizvozvo mangwanani tinokundwa nekunzwa kuneta.

Kana manheru tii nemasipi yave tsika yakadaro zvokuti haugoni kufungidzira kuenda kunorara pasina iyo, ipai kusarudzwa kwehuchi, chitubu cheshuga chaiyo. Kapu diki yeuchi ichawedzera kudzikamisa mhedzisiro ye chamomile tii: chiyero cheglycine chichawedzera, hurongwa hwemitsipa huchadzikama, kushushikana kwemhasuru kuchaderera. Mukuwedzera, chinwiwa chakadaro chinowedzera mazinga e insulin, iyo inobvumira tryptophan, iyo inokonzera kurara kwehutano uye mafungiro, kushamwaridzana neuropi nokukurumidza.

3. Hydration inokonzera kunaka kwekurara

Mvura yakafumiswa nehydrogen mamorekuru inodzoreredza kushanda kwemasero nenzira yekuti ese anotanga kushanda sewachi: iyo metabolism uye detoxification basa remuviri rinovandudza, iyo acid-base balance inodzoreredzwa. Mvura iyi inoshanda katanhatu kupfuura mvura yenguva dzose mukupa maitiro e hydration, iyo inoita kuti ive yakanakira kurara uye kumuka.

4. Zvikamu zvekurara zvinokonzerwa nemafuta akazara.

Kurara kwedu kune matanho makuru maviri - REM uye non-REM kurara. Kana tikamuka kamwe kamwe panguva yekurara kweREM, psyche yedu haigone kushanda zvakajairwa kwenguva yakareba. Kana chikafu chichidzorwa nemafuta akazara, chikamu chekurara chinononoka chinova chipfupi, izvo zvinoreva kuti isu hatirare zvakakwana uye tinonzwa takaneta mangwanani, saka zvakakosha kudzikisira mashandisiro avo.

Sanganisira mukudya kwako tuna uye salmon, yakapfuma muvhitamini B6, iyo inokonzeresa kugadzirwa kwe melatonin uye serotonin, pamwe ne shrimp, sosi yakakosha ye tryptophan.

5. Utano hwekurara hunotsanangurwa nemavhithamini

Kuti unzwe wakakura uye kurara uine hutano, unoda kuenzana kwemhando dzose dzevhithamini, zvose zvinonyunguduka mumvura uye zvinonyunguduka. Chokutanga pane zvose, zvakakosha kutora kuongororwa kwevhithamini: kwete chete kurara kwedu, kudzivirirwa uye mafungiro, asiwo chitarisiko chedu chinoenderana nezviratidzo izvi. Zvakakosha kuyeuka kuti chiremba chete ndiye anogona kugadzirisa kuhutano hwekudya uye kusarudza mavhitaminzi akakodzera.

6. Hydrotherapy inovandudza kurara kwakadzika

Sezvatakambotaura, hydrogen inobatsira zvakanyanya kumuviri wedu. Iyi antioxidant ine simba haina contraindications uye mhedzisiro, haingodzikisi kuchembera, asiwo inowedzera bioavailability yezvinhu zvinoshanda ne1000 nguva.

Kuti uve nechokwadi chekurara kwakanaka, zvinokurudzirwa kutora kosi yehydrogen inhalations, iyo inochenesa ropa mumaminitsi makumi matatu. Iyi nzira yekumutsiridza masero inocherechedzwa nenyika dzepasi rose seyakachengeteka. Nekuda kwe electrolysis, inoitika mumidziyo yakakosha, HHO gasi inoumbwa, iyo isina kuravira kana kunhuwa. Kana yangove mumuviri, inoputsika kuita hydrogen ions uye atomic oxygen.

Atomu yeokisijeni inofananidzwa sezvainofanira kunge iri, uye maion ehydrogen anopinda mumakemikari anoita neiyo hydroxyl radical, kuunganidzwa kwayo ndicho chimwe chezvikonzero zvikuru zvekukwegura kwemuviri, kuchembera kwesero uye kuora kwehope. Mhedzisiro yekuita kwakadaro imvura iri nyore, iyo inosimbisa sero rega remuviri, uye mhedzisiro yacho ipapo.

Zvose zvekuchinja pamusoro apa zvichabatsira kuvandudza hutano hwekurara, uye naizvozvo kuwedzera hutano hwepfungwa.