Zamkatimu
Malinga ndi malipoti a BBC, mu 2012, kupsinjika maganizo ndi chifukwa chachikulu chomwe chinapangitsa kuti antchito asachoke kuntchito zawo ku UK. Izi sizinakhudze ntchito zamabizinesi okha, komanso moyo wadziko lonse. Kupatula apo, masiku odwala amamuwonongera £ 14 biliyoni pachaka. Choncho, nkhani yolimbikitsa anthu kukhala athanzi ndi achimwemwe yaima apa.
Kuphatikiza apo, ziwerengerozi zidawonetsanso kuti pafupifupi 90% ya anthu aku US nthawi zonse amakhala ndi nkhawa. Komanso, gawo limodzi mwa magawo atatu a iwo amakumana ndi zovuta tsiku lililonse, ndipo ena - 1-2 pa sabata. Kuphatikiza apo, 75-90% ya odwala onse omwe amapempha thandizo kwa madokotala ali ndi zizindikiro za matenda oterowo omwe amayamba chifukwa cha nkhawa.
Ponena za Russia, palibe ziwerengero zenizeni zokhudzana ndi kupsinjika maganizo. Komabe, malinga ndi kuyerekezera koyipa, pafupifupi 70% ya anthu aku Russia amakumana nawo. Komabe, si onse amene amadziŵa zotsatirapo za maganizo awo, thanzi lawo, ndi maunansi abanja.
Ngakhale ... Monga paradoxical momwe zingamvekere, pali mbali zabwino za kupsinjika. Pambuyo pake, ndi iye amene amalimbikitsa munthu kukhazikitsa ndi kukwaniritsa zolinga zatsopano ndikugonjetsa utali watsopano.
Physiology ya nkhawa
Munthu akakhala ndi nkhawa, timadzi ta adrenocorticotropic timapangidwa m'thupi lake. Amapereka kutuluka kwa mphamvu zowonjezera, motero kukonzekera munthu ku mayesero. Asayansi amatcha njirayi kuti ndi "njira yolimbana ndi ndege." Mwa kuyankhula kwina, atalandira chizindikiro chokhudza vuto lomwe likubwera, munthu amapatsidwa mphamvu kuti athe kulithetsa mwa "kuvomereza nkhondo", kapena kulipewa pothawa kwenikweni.
Komabe, vuto n’lakuti njira yotero yotuluka m’mavuto inali yovomerezeka zaka 200 zapitazo. Masiku ano, n'zovuta kulingalira wantchito yemwe, atamenyedwa ndi akuluakulu ake, nthawi yomweyo amawombera penapake kapena kutha. Ndithudi, anthu amakono ali ndi malamulo awoawo ndi miyambo. Ndipo sayenera kunyalanyazidwa.
Komabe, monga zaka 200 zapitazo, thupi limapitiriza kupanga mahomoni a adrenocorticotropic. Koma, pokhala wosamtenga, amamuvulaza mosadziwa. Choyamba, thirakiti la m'mimba ndi dongosolo la mtima limakhudzidwa. Zilonda, mavuto a mtima ndi matenda oopsa amawonekera. Zinanso. Koma apa zonse zimadalira mkhalidwe wa thanzi la munthu.
Zakudya ndi kupsinjika maganizo
Njira imodzi yochepetsera nkhawa ndiyo kuganiziranso zakudya zanu. Komanso, panthawiyi, ndikofunikira osati kuonetsetsa kuti pali zinthu zonse zofunika, monga, matenda aliwonse. Chachikulu ndikuyambitsa muzakudya zanu zakudya zomwe zingathandize thupi kupulumuka zovuta, kubwezeretsa kupepuka komanso mzimu wabwino, komanso kubweza kutayika kwa serotonin. Ndi kusowa kwake komwe nthawi zambiri kumabweretsa kupsinjika.
Zakudya 10 zapamwamba zothandizira kuthana ndi nkhawa
Mtedza. Cashews, pistachios, amondi, hazelnuts, kapena mtedza amagwira ntchito bwino. Amakhala ndi magnesium ndi folic acid. Sikuti amangoteteza dongosolo lamanjenje ku nkhawa, komanso amathandizira thupi kuti ligonjetse. Ndipo ma amondi nawonso amatchula zinthu za antioxidant. Lili ndi mavitamini B2, E ndi zinc. Amagwira nawo ntchito yopanga serotonin ndikuthandizira kuchepetsa zotsatira za kupsinjika maganizo.
Tiyi wobiriwira. Lili ndi amino acid yapadera - theanine. Zimachotsa nkhawa komanso kugona bwino. Chifukwa chake, okonda chakumwa ichi, choyamba, amakhala opsinjika. Ndipo, chachiwiri, amabwezeretsa mwamsanga maganizo awo.
Mbewu zonse, mkate woyera, oatmeal, ndi zakudya zina zovuta. Iwo amalimbikitsa kupanga serotonin. Ndipo amagayidwa pang’onopang’ono. Choncho, thupi limalandira nkhokwe zabwino za chinthu ichi ndi bwino kulimbana ndi nkhawa. Ndipo mofananira, imathandizanso kuti shuga azikhala m'magazi.
Blueberries ndi zipatso za citrus. Ali ndi vitamini C ndi antioxidant anthocyanin kuti athandize kulimbana ndi nkhawa. Komanso fiber. Ndipotu, nthawi zambiri wodetsa nkhawa boma limodzi ndi kudzimbidwa ndi colic, ndipo iye amatha kuthetsa iwo.
Katsitsumzukwa ndi broccoli. Ali ndi mavitamini a B ambiri ndi kupatsidwa folic acid, zomwe zimathandiza munthu kukhala wodekha.
Chokoleti chakuda. Lili ndi ma flavonoids omwe amalola ubongo kumasuka. Kafukufuku wasonyeza kuti anthu omwe amamwa mankhwalawa nthawi zonse amakhala ndi cortisol yochepa m'matupi awo. Hormoni iyi imapangidwanso panthawi yachisokonezo ndipo imakhala ndi zotsatira zoipa pa thupi lonse.
Nsomba zonenepa. Mwachitsanzo, nsomba kapena tuna. Lili ndi omega-3 fatty acids, yomwe imayang'anira kuchuluka kwa cortisol m'magazi ndikuchepetsa kupsinjika kwamanjenje.
Peyala. Iwo ali olemera mu vitamini B, amene ali ndi zotsatira zabwino pa kugwira ntchito kwa dongosolo mantha, kuthandiza munthu kumasuka ndi bata.
Mbeu za mpendadzuwa. Choyamba, amathandizira kuchepetsa kupanikizika, komwe kumawonjezeka ndi kupsinjika maganizo, ndipo, kachiwiri, kuchotsa mofulumira.
Nkhukundembo. Lili ndi tryptophan, yomwe imalimbikitsa kupanga serotonin.
Momwe mungapewere nkhawa
Poyamba, ndikoyenera kupita kumasewera. Chilichonse chomwe mumakonda chingachite: kuthamanga, kuyenda, kusambira, kupalasa, masewera amagulu, yoga, kulimbitsa thupi kapena kuvina. Ndikofunikira kusuntha, koma zilibe kanthu momwe. Nthawi yabwino yophunzitsira ndi theka la ola. Zikuthandizani kuti muchepetse kupsinjika, kusintha magwiridwe antchito a mtima, kuchepetsa thupi komanso kusintha malingaliro mwa kungoyambitsa kuyankha kwa thupi ku "njira yolimbana ndi kuthawa."
Chachiwiri, kuseka kwambiri. Malingana ndi zotsatira za kafukufuku, kuwonjezera pa kuthandizira polimbana ndi kupsinjika maganizo, kuseka kumachepetsanso ululu, kumawonjezera chitetezo cha mthupi, kumachepetsa nkhawa, kumapangitsa kuti ziwalo zamkati zizigwira ntchito bwino, komanso zimapangitsa kuti ma endorphin atuluke, omwe amakhudza ubongo. .
Chachitatu, kukana:
- Tiyi wakuda, khofi, kola ndi zakumwa zopatsa mphamvu, chifukwa zili ndi caffeine. Zimasangalatsa dongosolo lamanjenje ndikukulepheretsani kugona.
- Maswiti - zotsatira za shuga m'thupi zimafanana ndi zotsatira za caffeine;
- Mowa ndi ndudu - izi zimayambitsa kusinthasintha kwamalingaliro ndikukulitsa mkhalidwewo;
- Zakudya zamafuta - zimasokoneza chimbudzi ndi kugona, zomwe zimasokonezedwa kale ndi nkhawa.
Chachinayi, kumvetsera nyimbo, kusewera ndi nyama, kupita kukasisita, kuwerenga buku losangalatsa, kukhala m'chilengedwe, kusamba, kuyenda, kugona ... kapena kugona.
Wina ananena kuti moyo ndi wopanikiza ngati simukukondedwa. Chifukwa chake, kondani ndikukondedwa! Ndipo musatengeke ndi nkhani zoipa ndi anthu ansanje pa chilichonse!
Tatolera mfundo zofunika kwambiri pazakudya koyenera polimbana ndi kupsinjika maganizo ndipo tingakhale othokoza ngati mutagawana chithunzichi pa malo ochezera a pa Intaneti kapena mabulogu, ndi ulalo wa tsambali: