Mukati
Kana tamisa chinangwa, tinonzwa kuwedzera kwesimba: tinoita zvirongwa zvakakura, kugovera nguva yekupedzisa mabasa ega ega, kudzidza mitemo yekutarisira nguva ... Kazhinji, tiri kugadzirira kukunda nhongonya. Asi patinongotanga kuita zvirongwa zvedu, masimba edu anonyangarika pane imwe nzvimbo. Sei zvichiitika?
Kuzadzikisa zvinangwa kwakagara matiri padanho remajini. Uye naizvozvo zvinonzwisisika kuti nei tichinzwa takaderera uye tinorasikirwa nechivimbo matiri timene apo zvirongwa zvinokangaidzika. Asi kuti tingaita sei zvatinoda, kana dzimwe nguva tisina simba rekuita chiito?
Panguva dzakadaro, tinozviwana tiri mumamiriro ekuremara kwepfungwa: tinotanga kuvhiringidzika, kuita zvikanganiso zvisina musoro, kuputsa nguva dzekupedzisira. Naizvozvo, vamwe vanoti: "haasi iye" kana "haaratidzi saiye."
Uye kana zvese zvichitanga nekusakuvadza, pakutanga kuona, zviratidzo zvatinoti kune beriberi, kuneta kana kuwanda kwebasa kubasa uye kumba, zvino nekufamba kwenguva mamiriro acho anowedzera. Zvinova zvakanyanya kutiomera kugadzirisa chero matambudziko pasina rubatsiro rwekunze.
Panguva ino, hatisisina simba rekuita, asi iyo ine mukurumbira wakashata "Ndinofanira" inoramba ichinzwika mumisoro yedu. Musiyano uyu unomutsa gakava remukati, uye zvinodikanwa panyika zvinova zvakanyanyisa.
Somugumisiro, tinoratidza zvakanyanyisa zvinoda vamwe, kushatirwa. Mafungiro edu anowanzo chinja, isu tinogara tichipfuura nemupfungwa dzakadzama mumusoro medu, tine dambudziko rekuisa pfungwa. Kushaikwa kwechido kana, ukuwo, kunzwa kunogara kuine nzara, kushaya hope, kugwinha, kudedera kwemakumbo nemaoko, kutya tic, kurasikirwa kwebvudzi, kusadzivirirwa kusimba kunouyawo muhupenyu hwedu. Ndiko kuti, muviri zvakare «unocherechedza» kuti tiri panguva yakaoma.
Iwe unogona kudzivirira kuparara zvachose uye matambudziko ehutano kana iwe ukatevera mitemo iri nyore.
Zorora
Chinhu chekutanga kuita kukanganwa nezvezvinangwa uye zvirongwa kwechinguva. Rega muviri wako nepfungwa zvizorore nekupedza zuva rimwechete sezvaunoda. Kunyangwe iwe usingaite chero chinhu, usazvipa mhosva kana kuzvirova iwe nekuda kwako "kusabereka" nguva. Nekuda kwekuzorora uku kwakangoerekana kwaitika, mangwana iwe uchave uchifara uye unoshanda.
Famba panze
Kufamba mumakomo hakusi kurudziro yakajairika. Yakagara ichiratidzwa kuti kufamba kunobatsira kukurumidza kutarisana nemamiriro ekuora mwoyo, sezvo inoderedza chiyero che cortisol - hormone inoshungurudza.
Wana zvakakwana kurara
Panguva yekurara, muviri unogadzira hormone melatonin, iyo inodzora circadian rhythms, inodzivirira kuumbwa kwemamota, inokurudzira immune system uye ine antioxidant effect. Kushaikwa kwayo kunotungamirira kukushaya hope uye kuora mwoyo.
Nokudaro, zvakakosha kwete kungorara imwe nhamba yemaawa, asiwo kunamatira kune purogiramu: kuenda kunorara rimwe zuva uye kumuka pane imwe. Iyi purogiramu imhaka yekuti kunyanya kushanda kwe melatonin kunoitika kubva 12 o'clock usiku kusvika 4 o'clock mangwanani.
Chengetedza huwandu hwevhitamini yako
Mune vanhu vazhinji vanonyunyuta nezvekuderera kusingadzoreki kwesimba, kuongororwa kweropa rebiochemical kunoratidza kushomeka kwevhithamini uye kutsvaga zvinhu. Kubva pamigumisiro yekuongorora, chiremba wako anogona kupa mavitamini A, E, C, B1, B6, B12, magnesium, potassium, calcium, zinc kana iodine. Uye sekuwedzera kurapa - zvinhu zvinobatsira mukuumbwa kukuru kwe serotonin. Ndiko kuti, "hormone yemufaro."
"Serotonin ikemikari yakakosha inogadzirwa nemuviri wedu kugadzirisa mafungiro, zvepabonde uye kudya. Mushonga we<em>endocrine womunhu negadziriro dzokuzvidzivirira nadzo dzine chokuita nehomoni iyi,” anotsanangura kudaro Denis Ivanov, purofesa, chiremba wesayenzi yezvokurapa. -Kushomeka kweSerotonin ndeye yakazvimirira syndrome inogona kuongororwa pahwaro hwekuongororwa kweropa kwerabhoritari uye zvimwe zviratidzo. Nhasi, kutariswa kwakanyanya kunobhadharwa kwairi, sezvo kushaikwa kwe "hormone yemufaro" kunokonzera kuitika kwezvirwere zvakakomba.
Nekushayikwa kweserotonin kwakasimbiswa, nyanzvi inogona kuraira kushandiswa kwemishonga yakasiyana-siyana, semuenzaniso, zvekudya zvine mavhitamini B, pamwe neamino acid tryptophan uye zvinobva mairi.
Rovedza uropi hwako
Monotonous chiitiko chinopedza basa rehuropi, saka basa redu nderekumutsa "grey matter". Kuti uite izvi, unofanirwa kuunza maitiro asina kujairika muhupenyu: semuenzaniso, kana iwe wakarurama-ruoko, zvino geza mazino ako uye uzadze mirairo yevana neruoko rwako rworuboshwe. Iwe unogona zvakare kuteerera kune asina kujairika emhando dzemimhanzi kana kudzidza mazwi mumutauro mutsva wekunze.
Ramba Uchishanda
Hazvina kudikanwa kuzvimanikidza kuenda kune kusimba kana iwe uri kure nemitambo. Iwe unogona kugara uchiwana chimwe chinhu chaunoda: kutamba, yoga, kushambira, Nordic kufamba. Chinhu chikuru hachisi chokugara, nokuti mukufamba muviri unobudisa serotonin, uye hatiwani chete muviri, asiwo kusununguka mupfungwa.