Tsinga Dzinodzikamisa Chikafu

Isu takajairira chokwadi chekuti kushushikana uye kushushikana ndizvo zvakakosha zvehupenyu hwedu. Vazhinji vanovasanganisa nematambudziko ekushanda kana emhuri. Nekudaro, havazi vese vanoziva kuti izvo chaizvo zvikonzero zvavo zvinorara mune yedu physiology, kunyanya mukuwanda kwekufema.

Iyo mwero wemweya wekufema uye wekufema wemunhu pazororo i6 litita paminiti. Nekudaro, isu tinowanzo femera mukati ma2 litita akawanda. Izvi zvinokonzerwa nekuti isu tinofema zvakadzama uye kakawanda kupfuura madzitateguru edu, akararama makore 80-100 apfuura, akafema. Naizvozvo, isu tinogara tiri munzvimbo yekusingaperi hyperventilation.

Uye ndosaka isu tichizonyanya kutambura nekushushikana kusingaperi, inova mhedzisiro yekudzikira kwekabhoni dhayokisaidhi muropa. Vatsigiri veYoga vanoti kudzidziswa kwakaomarara kunovabatsira kudzora mweya wavanodya uye nekudaro vanovandudza kutarisisa, kurara mhando, uye hupenyu hwehupenyu. Kuzviita kana kwete zviri kwauri. Chinhu chikuru chekurangarira ndechekuti iwe unofanirwa kubvunza chiremba wako usati waita chero maitiro ekufema.

Nutrition uye tsinga

Iyo mamiriro etsinga system anonyatsokanganiswa nezvinhu zvinopinda mumuviri wemunhu pamwe nechikafu. Zvanyatso nyatsozviongorora, masayendisiti akapa rondedzero yemavhitamini, anoteedzera zvinhu uye makemikari makemikari, ayo mashandisirwo anozorodza huta nenzira yakachengeteka uye yepanyama. Yaisanganisira:

• Ose mavitamini eboka B. Ndiwo anovimbisa kushanda kwese kwehurongwa hwemitsipa. Mukati mezvidzidzo, zvakaonekwa kuti chimwe chezviratidzo zvekutanga zvekushayikwa kwevhithamini iyi mumuviri inoputika mumagumo. Izvi zvinoitika semugumisiro wekukuvadza kune myelin sheath, inodzivirira neurons. Mavhitamini eboka B, uye, kunyanya, vhitamini B12, anobatsira kudzorera. Vitamin B6 inokoshawo. Anobatanidzwa zvakananga mukugadzirwa kwe serotonin uye ane simba guru pane basa remaurotransmitters - zvinhu zvinotungamirira kuendeswa kwemashoko kubva kune imwe neuron kune imwe. Vhitamini B3 inofanirwa kutariswa zvakanyanya, sezvo ichibatsira mukugadzirwa kwezvinhu zvinodiwa pakushanda kwakajairika kwehuropi.
• Vitamin E. Inogadzirisa hurongwa hwemitsipa uye inobatsira kuzorora uye kudzikamisa mitsipa.
• Vitamin C. Inotarisira kuumbwa kwezvinhu zvinodiwa pakushanda kwehutano hwemagetsi uye inobatsira kudzikamisa mitsipa.
• Vitamin A. Iine simba rakanaka pahutano hweziso, kusanganisira mamiriro ehutano hwemaziso.
• Omega-3 mafuta acids. Vanotendera munhu kuti akurumidze kudzikama, kugadzirisa mashandiro ehurongwa hwemitsipa, kubatsira zvirinani kuisa pfungwa, rangarira ruzivo rwakakosha, nezvimwe.
• Magnesium. Iyo inovandudza kutenderera kweropa uye ine mhedzisiro pane mamiriro emhasuru uye tsinga.
• Antioxidants Dzinosimbisa tsinga uye dzinobatsira kudzikamisa tsinga.
• Selenium. Inonzwika huta uye inovandudza mashandiro ayo.
• Carbohydrate. Pasina ivo, kugadzirwa kweserotonin, imwe yemahormone emufaro, hazvigoneke. Kubatsira kwayo kukuru ndekwekuti inobvumidza iwe kuti udzikame nekuzorora. Pamusoro pezvo, makabhohaidhiretsi anobatsira muviri kudzikisira huwandu hwecortisol, kana kushungurudzika mahormone, muropa.

Wepamusoro 11 chikafu chekudzikamisa tsinga dzako:

Berries. Blueberries, raspberries, kana sitirobheri inoshanda zvakanaka. Ivo vakapfuma muzvisikwa antioxidants uye vhitamini C. Muna 2002, mumagazini Psychopharmacology, masayendisiti akaburitsa zvakawanikwa pakutsvaga zvichiratidza kuti chikafu chine vhitamini C chinobatsira kugadzirisa kugadzirwa kwecortisol. Migumisiro yaro yenguva refu pamuviri, pakati pezvimwe zvinhu, inowedzera ngozi yehutano hwemwoyo, kuora mwoyo uye kushaya hope.

Zviyo nezviyo. Vane maitiro akanaka pane kushanda kwemoyo uye kudzikamisa tsinga nekuwedzera kugadzirwa kweserotonin.

Hove. Semhedzisiro yekutsvagisa paUniversity yeOhio, zvakaonekwa kuti "iyo omega-3 polyunsaturated fatty acids iyo irimo, haingodzikamise tsinga chete, asiwo inoderedza kugadzirwa kwecytokines mumuviri. Izvi zvinhu zvinogona kukonzera kushushikana. "

Brazil nzungu. Ivo vakapfuma selenium, saka vane chirevo chekunyaradza chivakwa. Maererano nekutsvaga kubva kuYunivhesiti yeWales, "Kudya nzungu nhatu dzeBrazil pazuva kwakaringana kuti urambe wakadzikama uye uine simba."

Sipinachi. Iine vhitamini K, iyo inokanganisa kuumbwa kwemahomoni ane basa rekuvandudza manzwiro uye kuramba kushushikana.

Yogurt kana chizi yakaoma. Izvo zvine mavhitamini eB, kushayikwa kwayo kunoderedza kushorwa kwekunetseka.

Citrus. Ivo vakapfuma muvhitamini C, iyo inoderedza huwandu hwecortisol, iyo yekushushikana kemikari. Zvichakadaro, vesaenzi vanopokana kuti kunyangwe iwo iwo maitiro ekuzvimenya anobatsira kudzikama.

Maapuro. Izvo zvine fiber, ayoni uye vhitamini C, izvo zvine mhedzisiro yakanaka kwete chete pane yetsinga system, asiwo pane immune immune.

Chamomile chai. Mushonga wevanhu wakanakisa wakamira muedzo wenguva. Inobatsira kudzikamisa, kubvisa kusawirirana uye kunyange kubvisa kushaya hope. Kuti uvandudze mhedzisiro, unogona kuwedzera mukaka mushoma kwairi.

Chokoreti yakasviba. Semabriji, zvakanaka pakuderedza mazinga ecortisol mumuviri uye kubatsira kudzikama. Sekureva kwaDr Christie Leong, "Kune chinhu chakakosha muchokoreti, anandamine, iyo ine simba rakakura pamwero wedopamine muuropi uye inounza kunzwa kwekuzorora uye kudzikama. Kunze kwezvo, chokoreti ine tryptophan. Ino zorora uye inobatsira kudzikamisa kunzwa kwekushushikana. "

Mabhanana. Iine huwandu hwakawanda hweB mavitamini, magnesium uye potasium. Izvo zvinokurudzirwa kuti zvishandiswe bvunzo dzisati dzaitwa, misangano yebhizimusi yakakosha, uyezve panguva dzekuti munhu arege kusvuta. Mushure mezvose, ivo havangobatsira chete kudzikama, asi zvakare kuvandudza kutarisisa uye kutarisisa.

Ndezvipi zvimwe zvaunganyaradza tsinga dzako?

1. 1 Chinja chiitiko… Kana ukavhunduka uchiita basa rakakosha - chisiye kwenguva pfupi. Kana uchinge wadzikama, unogona kuzviita pasina kunetseka.
2. 2 Buda mumhepo nyowani uye utore mweya wakadzika zvishoma nezvishoma… Ropa rinowedzerwa ne oxygen. Uye iwe uchadzikama.
3. 3 Tora sipo yemvura… Kunyangwe XNUMX muzana kushaya simba kwemvura kunokonzera kushanduka kwemamiriro, kutsauka uye kutsamwa.
4. 4 Tarisa mamiriro acho seyakazara… Kazhinji, kunzwa kwekushushikana kunowedzerwa nenyaya yekuti munhu nemaune anodambura dambudziko rimwe hombe muzvidiki zvidiki. Semuenzaniso, kugadzirirwa kweshumo kunosanganisira kutsvaga uye kuunganidzwa kweruzivo, ongororo yaro, systematization, nezvimwe. Zvisinei, iri ibasa rimwe chete rinoita raunogona kubata.
5. 5 Usaise zvese pamoyo… Matambudziko mazhinji atinonzwa nezvazvo haana kana basa nesu, saka hazvina kuchenjera kushandisa simba redu repfungwa paari.
6. 6 Kuita yoga… Inopa kutandara kwakakwana.
7. 7 Fungisisa… Fungidzira uri kure nezvinetso zviripo uye ipapo unodzikama ipapo.
8. 8 Shandisa zvakavanzika zvearomatherapy... Kunhuhwirira kwerose, bergamot, chamomile uye jasmine kuchabatsira kudzikama.
9. 9 Idya chitsama chenzungu kana mhodzi dzenhanga… Ane omega-3 fatty acids anokurudzira kutandara.
10. 10 Deredza kunwa kofi, doro uye kuputa… Uye zvakare usashandise zvisina kufanira zvakakangwa uye zvine munyu. Zvinokonzera kupera mvura uye kushushikana.
11. 11 Enda kune massage… Munguva yacho, mhasuru dzinozorora, serotonin inosunungurwa uye munhu asingabvumire kubvisa kushushikana kwepfungwa. Kunyangwe zvisingaiti zvachose kuti zviitwe nenyanzvi yekukwiza massage. Kubata kwemudiwa mukati mako kune simba rinoshamisa rekudzora kusagadzikana uye kubvisa kusagadzikana.