Mankhwala achilengedwe a 9 achepetsera nkhawa

Ingoganizirani za moyo wanu wopanda nkhawa. Mutha kutaya mapaundi ochepa, kukhala ndiubwenzi wabwino ndi omwe mumakhala nawo pafupi, ndikukhala ndi chiyembekezo chambiri pa moyo. Kwa zaka mazana ambiri zikhalidwe zosiyanasiyana zakhala zikugwiritsa ntchito zitsamba ndi zithandizo zachilengedwe kuthana ndi zovuta, ndipo inunso mutha kutero!

Phunzirani ku amachepetsa kuchepa kwa cortisol komanso nkhawa ndizosavuta monga kuwerenga nkhaniyi, ndikuchita zomwe muyenera kuchita kuti muthane ndi moyo wanu.

Cortisol ndichinthu chofunikira m'moyo. Lapangidwa kuti likuthandizire kudzuka m'mawa, ndikuthandizaninso kuthana ndi zoopsa pakawopsezo koopsa. Mlingo wa cortisol wanu ukafika pachimake, minofu imatulutsa amino acid, chiwindi, ndi mafuta acids omwe amatipatsa ife mumtsinje wamagazi kuti tikhale ndi mphamvu zothana ndi ziwopsezo zoterezi. zochitika.

Komabe, kuyambira lero, kuyankha kumayambitsidwa pazifukwa zonse zolakwika (kaya ndikumwa khofi, kuwerenga nyuzipepala, kuyendetsa pamsewu, ndi zina zambiri). Izi zikachitika chifukwa cha cortisol jerk, nkhawa zathu zimapitilira zomwe zimawoneka ngati zopanikiza kale. Zotsatira zake, ziwalo zathu zimavutika, ndipo timakhala okhudzidwa ndi kena kake zomwe tingathe, ndi chipiriro, kutenga ulamuliro.

Zotsatira Zapanikizika Thupi Zimatha:

- Zimatipangitsa kukhala achikulire (kumathandizira kuwonongeka kwa minofu, kutayika kwa minofu, kutayika kwa mafupa, kukhumudwa kwa chitetezo cha mthupi, kuchepa kwa ubongo)

- Zimatipangitsa kulemera (zimalimbikitsa zokhumba zathu zokoma, zopatsa mphamvu, zakudya zowirira)

- Imalimbikitsa matenda amtima ndi matenda ashuga (insulin insulin)

- Imafooketsa chitetezo cha mthupi (imalepheretsa kupanga maselo oyera

- Imalimbikitsa mavuto am'mimba (amachepetsa kupanga michere yofunikira kuti chakudya chizigaya, kutulutsa mphamvu kutali ndi dongosolo lakugaya chakudya)

- Zimakulitsa kusinthasintha kwa malingaliro ndi kukhumudwa

- Zimathandizira kutopa ndi kusowa tulo (posokoneza thupi kuti lilowe mgawo 3 ndi 4 la tulo)

Malangizo a Moyo Wanu Kuchepetsa Cortisol:

1. Zimitsani nkhani, ndipo siyani kuwerenga nyuzipepalayi (nkhani ndi yoopsa ndipo imakweza milingo ya cortisol)

2. Chitani masewera olimbitsa thupi pafupipafupi (kumalimbikitsa mankhwala omwe amachepetsa nkhawa komanso kukhumudwa)

3. Kugona mokwanira

4. Muzisunga shuga wokhazikika m'magazi (idyani chakudya chopepuka, chokhazikika komanso choyenera)

5. Sinkhasinkha (kumasuka, kusinkhasinkha, yoga, kuchita luso, kujambula mandala)

6. Dulani tiyi kapena khofi (njira yachangu kwambiri yothandizira kuchepetsa kupanga kwa cortisol)

7. Idyani chakudya ndikumwa mankhwala azitsamba kuti muchepetse cortisol (onani m'munsimu)

1-Basil Woyera

Basil yoyera, yomwe imadziwikanso kuti Tulsi basil, imadziwika ngati zitsamba za adaptogenic, zomwe zikutanthauza kuti zimathandiza thupi kuzolowera kupsinjika.

Holy basil imachepetsa kutulutsa mahomoni opsinjika, komanso imawongolera momwe matupi athu amachitira ndikuyankhira kupsinjika. Mutha kugula basil yopatulika, kapena Tulsi basil, ngati tiyi wopangidwa ndi basil wopatulika, kapena mutha kuyidya mwatsopano, ngati mungayipeze (ndimakonda kuipeza kumalo osungira mbewu,). Ndikupangira kumwa tiyi umodzi wa tiyi ya Tulsi patsiku.

2-Sipinachi

Magnesium mu sipinachi imayesa kupanga kwa cortisol mthupi. Bwanji? Kapena 'Chiyani? Magnesium ndi mchere (womwe, ndikuwonjezera kuti, ambiri aife tili osakwanira) womwe umakhazikitsa dongosolo lamanjenje ndikuletsa kuchuluka kwa cortisol wochulukirapo.

Zimathandizanso kuwongolera kuchuluka kwama melatonin ndi kuthamanga kwa magazi. Kuphatikiza sipinachi muma smoothies anu ndi timadziti ndi njira yochepetsera nkhawa.

Kuwerenga: Momwe mungaganizire

3-Balere ndi nyemba

Phosphatidylserine ndi chowonjezera chomwe chimadziwika kuti ndi chimodzi mwazinthu zabwino kwambiri zoteteza cortisol pamsika. Mwamwayi, titha kupeza gawo ili muzakudya zenizeni zonse, monga barele ndi nyemba. Zakudyazi zimadzaza ndi phosphatidylserine zimathandiza kuthana ndi zovuta za cortisol, zomwe zimakupangitsani kuti musamakhale ndi nkhawa komanso kupsinjika.

4-Zipatso

Tonsefe timadziwa kuti zipatso za citrus zili ndi vitamini C. Ma malalanje, zipatso zamphesa, mandimu, mandimu, ma kiwis, ndi mananazi onse ali ndi mavitamini ofunikira kwambiri omwe amalimbana ndi cortisol.

Kafukufuku wambiri wasonyeza kuti vitamini C imathandizadi kuchepetsa kupanga cortisol makamaka poletsa michere yomwe imakhudzidwa ndi steroidogenesis (kupangika kwa ma steroid ndi adrenal cortex, testes ndi ovaries. Cortisone ndi imodzi mwa mankhwala otsiriza a njirayi).

1 mg yokha ya vitamini C patsiku imathandizira kukonza adrenal gland kuthana ndi kupsinjika.

Kuwerenga: maubwino a chivwende

5-nthochi

Ndani sakonda nthochi? Ndimaika ena mu smoothies, ayisikilimu, kapena ndimawamwetsa madzi kwa maola ochepa kuti apange nthochi yomwe imakonda mkate wa nthochi !

Mwamwayi, zipatso zokoma izi ndizolemera kwambiri pakompyuta tryptophan, yomwe imasandulika kukhala serotonin muubongo, ndipo zimatipangitsa kukhala osangalala komanso osapanikizika. Nthomba zimakhalanso ndi mavitamini a B, omwe ndi ofunikira kuthandizira dongosolo lamanjenje (komanso kusakhazikika mtima).

6-Omega 3 mafuta acids

Mbeu za Chia, hemp, kapena fulakesi, walnuts, ziphuphu za Brussels, ndi kolifulawa zonse zimakhala ndi chinthu chimodzi chofanana - zimalimbana ndi kutupa ndipo zili ndi omega-3 fatty acids omwe amachepetsa cortisol. !

Mafutawa amaphatikizidwa mu biochemistry, physiology, ndi magwiridwe antchito aubongo ndipo ndizofunikira pothandiza hippocampus (gawo laubongo wathu) kuyankha ku cortisol wochulukirapo komanso corticosteroids.

Onjezani mbewu za chia kapena hemp ku ma smoothies kapena phala lanu, ndi chotupitsa ndi mtedza ndi kolifulawa kuti muphatikize zakudya zabwino kwambiri zomwe mumadya!

Kuwerenga: Kodi vuto la nkhawa ndi chiyani?

7-Masamba Obiriwira Obiriwira ndi Mphukira Zazing'ono

Thupi lathu likamamwa mavitamini, mchere, ndi phytonutrients, nkhawa zimachepa kwambiri. Ichi ndichifukwa chake masamba obiriwira obiriwira, makamaka mphukira zazing'ono, nthawi zonse zimayenera kutengeka kunja kwa chakudya chanu cha tsiku ndi tsiku.

Mphukira zazing'ono zimakhala zowonjezera michere kuposa anzawo akuluakulu, nthawi zopitilira 4-6 vitamini C yolimbana ndi nkhawa.

Zakudya 8 Zolemera Zinc

Kafukufuku wasonyeza kuti zakudya zokhala ndi zinc zambiri zimathandizira kuletsa kutulutsa kwa cortisol mthupi lathu. Mchere uwu, womwe umafunikanso pamafupa ndi thanzi lamthupi, umapezeka mu njere za dzungu, nthangala za zitsamba, mphodza, nandolo, cashews, quinoa, nthanga za hemp, ma almond, walnuts, nandolo, mbewu za chia ndi broccoli.

Kuwerenga: kulimbikitsa chitetezo cha mthupi lanu

9-Zipatso

Zipatso ndi chimodzi mwazabwino kwambiri zothandiza thupi lanu kuyamwa ma antioxidants opindulitsa. Antioxidants amatenga gawo lofunikira pothandiza kuchepetsa kutupa ndikuchepetsa kupanga kwa cortisol.

Ndi chitetezo chathupi chomwe chili kutsogolo kulimbana ndi kuwonongeka kwa maselo komwe kumachitika chifukwa chaopitilira muyeso kwaulere, ndipo amatithandiza kuti tisapanikizike. Phatikizani zipatso mukamapanga antioxidant-rich smoothie, kapena muzisangalala nazo monga chotukuka!

Siyani Mumakonda