Mukati
General tsananguro yechirwere
Kushaya hope chirwere chehope chinoratidzirwa nehunhu husina kunaka hwekurara, kunetseka kurara, kunzwisisika kurira, uye nguva isina kukwana yekurara kubatsira muviri kupora zvakajairika. Muchiitiko ichi, nhamba yakakwana uye yakajairika yemaawa ekurara anoonekwa semaawa 6-10.
Kurara kwakarongeka kunogona kutungamira mukukura kwechimiro chisingaperi chehope, icho chingazokonzeresa kukanganisika kwepfungwa, kufamba kusingadzorwi kwechimbichimbi kwemaoko panguva yekurara uye kusagadzikana murwiyo rwekufema, zvichitungamira mukushayikwa kwemweya we oxygen.
Mhando dzekushaya hope:
- kukanganisa kwekurara - kutya munhu kuti arege kurara, kuwedzerwa kunetseka, kufara;
- Intrasomy - kazhinji kumutswa panguva yehusiku, kunzwa kwekusakwana kwakadzika kwehope;
- kusagadzikana kunosanganisirwa nekumuka kare kare;
- hypersomnia - kunyanya kurara mukati mezuva nekuda kwekushayikwa kwekurara usiku kana semhedzisiro yekurara mapiritsi.
Zvinokonzera:
- chinja purogiramu yebasa, kusanganisira yechipiri neyechitatu kushanduka;
- tsika dzakaipa;
- kusagadzikana kwemukati mamiriro (kuputika, ruzha, magetsi eguta);
- Shanduko yenzvimbo dzenguva kana uchienda kunzvimbo nyowani yekugara kana panguva dzekushanya kwebhizinesi;
- kukwirisa kwemadhorobha uye traffic yenguva refu mumaguta makuru;
- kugara uchinetsa mamiriro ekushanda kana mumhuri;
- kusingaperi kusuruvara;
- Kudya zvisina kukodzera uye kurovedza muviri;
- kukanganiswa kweiyo yemoyo, yekufema, yekugaya kana yehurongwa masisitimu;
- hypoglycemia (kukanganiswa kweropa glucose metabolism).
Zviratidzo zvekushaya hope:
- murombo kurara;
- kunzwisisika kwehope;
- kugara uchimuka uye kunetseka kurara zvakare;
- kukanganiswa kwekurara kunoitika katatu kana kupfuura pavhiki;
- malaise uye kushaya simba mukati mezuva zvinokonzerwa nekusakwana kwekurara;
- kunzwa kunetseka;
- kudengenyeka uye kurema mumhasuru dzemuviri wese;
- kutsvuka kwemaziso, kuzvimba kwemaziso, miromo yakaoma.
Zvikafu zvine hutano zvekushaya hope
Kukurudzira kwakawanda
Pakurapa kushaya hope, nzira yakabatanidzwa inodiwa, iyo inosanganisira kushandura chikafu, kurovedza muviri uye chiitiko chebasa. Pane akati wandei misimboti inofanirwa kuteverwa kugadzirisa kurara uye kurara nekukurumidza:
- rara uye umuke panguva imwechete - kana uchida kumuka zuva rega rega nenguva dza8 mangwanani, wozorara uye worara pasati papfuura 22: 00-24: 00. inochengetwa mukati mevhiki. Zvikasadaro, chishuwo chakanyanya chekurara musi weSvondo mangwanani chinogona kutungamira kumatambudziko kumuka neMuvhuro;
- manheru iwe unofanirwa kuenda kunorara kana kukotsira kuchiitika;
- tembiricha yekurara inofanirwa kunge iri 16-19 ° С, uye nhanho yeruzha nemwenje inofanira kunge iri shoma;
- usati warara, haufanire kuita chero zviito zvinoshanda, asi kana zvichibvira, zorora zvakanyanya sezvinobvira. Iyo yakanyanya kunaka nguva yemakirasi anoshanda anoonekwa seawa emangwanani uye nguva kubva 16:00 kusvika 19:00;
- kuitira kuti pfungwa dzezuva nezuva dzisavhiringidze pfungwa paunenge uchirara, unofanirwa kuongorora mangwana kwemaminitsi gumi usati warara uye kuronga zviito zvese;
- mubhedha haufanire kuve nzvimbo yebasa. Inofanirwa kuve yakasununguka, yakasununguka uye inoshandiswa chete pakurara uye pabonde;
- haufanire kunwa zvinwiwa, zvinorema zvekudya uye zvinokurudzira zvinodhaka mushure me16: 00;
- Maawa maviri usati warara, iwe unogona kudya chete chakareruka chikafu kana kunwa yakaviriswa mukaka zvinwiwa;
- usanwa mvura yakawanda usiku. Kuwedzeredza fluid inogona kumutsa nguva yehusiku kukurudzira kuenda kuchimbuzi, mushure meizvozvo zvichanetsa kurara;
- kana muviri uchida kurara masikati, saka haufanirwe kunge uchidarika maminetsi makumi matatu;
- tora bhaidhi inodziya nekuzorora kwakakosha maoiri maawa maviri usati warara;
- zviite tsika inosungirwa kuita kufamba kwemazuva ese manheru mumhepo yakachena kana kuita bonde.
Zvikafu zvine hutano
Iyo hormone melatonin, iyo inogadzirwa nemuviri wemunhu, chinhu chakakosha chikamu chehutano hwakanaka uye hwakadzika hope. Iyo yakaderera mwero muropa inotungamira kune izvo zvinokonzera kusarara. Iwe unogona kuwedzera mwero wehomoni iyi nekudya zvimwe zvekudya:
- Cherry, inotapira Cherry, Cherry Plum - masosi masiki e melatonin. Vasati vaenda kunorara, vanofanirwa kudyiwa 100-120 g;
- mukaka uye zvigadzirwa zvemukaka - tryptophan uye calcium mavari inobatsira pakuvata kwekutanga;
- bhanana - inokurudzira kugadzirwa kwehomoni, uye potasium uye magnesium ine zororo rinozadza pasisitimu yetsinga nemhasuru;
- nzungu, nyama dzakaonda, uye chingwa chezviyo chakazara nemaB mavitamini, ayo anobatanidzwa mukuyedza kwetryptophan uye melatonin.
Zvakare, kudya kwakaringana kunokanganisa kurongeka kwekurara, kunosanganisira zvikafu zvakasarudzwa zvinosanganisa zvakaringana seti yemapuroteni, mafuta uye makabhohaidhiretsi. Zvigadzirwa izvi zvinosanganisira:
- miriwo (lettuce), herbs (dill, basil), michero (mulberry, ndimu);
- microalgae (spirulina, chlorella);
- Mbeu dzese (mupunga wakasviba, oats, zviyo)
- mhando dzese howa hunodyiwa;
- hove dzegungwa uye hove.
Folk mishonga yekushaya hope
Mukurapa kwechinyakare, kune huwandu hwakawanda hwemapaipi ekurapa anobatsira kutsungirira kushaya hope. Heano mamwe acho:
- tincture yemudzi we peony kunzvenga. Kuti uite izvi, iwe unofanirwa kutenga yakaoma peony midzi muhemesi uye woizadza nedoro (40 vol.) Mune chiyero cha1: 10. Iyo tincture inofanira kuchengetwa munzvimbo ine rima kwevhiki, uyezve inotorwa madonhwe makumi matatu kusvika makumi mana katatu pazuva. Nzira yekurapa inofanira kuitwa kweinenge mwedzi mumwe.
- infusion yemishonga yemakwenzi. Musanganiswa wemaruva (peony, tii akamuka, chamomil, ivan tii) yakabikwa seiyi inozorodza usati warara pamwero we1 tbsp. l. kuunganidzwa kwe250 ml. kufashaira mvura.
- infusion yemakwenzi eminti, mandimu balm, valerian, cyanosis, nhema elderberry, hoops uye St. John's wort. Musanganiswa wemakwenzi akaomeswa (1 tsp) inofanirwa kudirwa nemvura inodzika (200 ml), rega iite kwemaminetsi gumi nemashanu kusvika makumi maviri nekunwa hafu yeawa nguva isati yarara.
Chikafu chine njodzi uye chinokuvadza kuhope
Kudzivirira kushaya hope, unofanirwa kusabvisa kana kudzikisira kushandiswa kwezvikafu uye zvinwiwa zvine caffeine: yakasimba tii tii, kofi, cocoa, kola, zvinwiwa zvine simba, chokoreti nevamwe.
Izvo zvakare zviri nani kudzivirira kushandiswa kweanopisa zvinonhuwira uye zvinwiwa izvo zvisina kufanira zvinogumbura mucous membranes uye zvinogona kukanganisa kurara. Izvo zvinodikanwa kuti ubvise zvachose kubva kuzvikafu zvekudya zvine monosodium glutamate, zvisiri zvechikafu mavara uye kusviba kwesimbi inorema.
Kuti ubvise kushaya hope, iwe unofanirwa zvakare kubvisa kana kudzikisira kunwa doro uye huwandu hwefodya inoputa masikati.
Chenjerera!
Iwo manejimendi haatarisiri chero kuyedza kwekushandisa ruzivo rwunopihwa, uye haivimbise kuti harukuvadze iwe pachezvako. Izvo zvinhu hazvigone kushandiswa kupa mushonga uye kugadzirisa chirwere. Nguva dzose bvunza chiremba wako wezvechiremba!