Zamkatimu
Kupsinjika maganizo ndi mbali yofunika ya moyo. Izi ndi zotsutsana zosiyanasiyana zomwe timakumana nazo kuntchito, mu ubale wapathu, muzochitika. Anthu amawona zochitika m'moyo mosiyana ndipo amalimbana ndi kupsinjika m'njira zosiyanasiyana. Lingaliro ili likugwirizana kwambiri ndi kuwonda. Chiwopsezo cha kudya kwambiri chimawonjezeka panthawi yamavuto amanjenje. Kupanikizika kumayambitsa kaphatikizidwe ka hormone cortisol, yomwe imayambitsa kusungidwa kwamadzimadzi ndikuyambitsa kudzikundikira kwamafuta a visceral. Choncho, akatswiri a zakudya amalangizidwa kuti aphunzire kuchepetsa kupsinjika maganizo pamene akuwonda.
Kupsyinjika ndi kulemera kwakukulu
Tapeza kale kuti kudya kwambiri nthawi zambiri kumakhudzana ndi kupsinjika kwamanjenje. Kupsinjika maganizo kumatha kubisa malingaliro ndi malingaliro osiyanasiyana, monga kunyong'onyeka kapena nkhawa. Njira yoyamba yothetsera vuto la kudya mopambanitsa ndi kulingalira. Dzifunseni mafunso musanayambe, mkati ndi pambuyo: "Kodi chimandipangitsa kuti ndidye chiyani?", "Mwina ndakhuta?", "Kodi ndili ndi njala kapena ndikulakalaka chakudya?", "Kodi ndikumva bwanji tsopano?". Pofunsa mafunso awa, muphunzira kumvetsetsa nokha ndikutanthauzira molondola zizindikiro za thupi. Chotsalira ndikukonza zizolowezi.
Ndi cortisol, zinthu zimakhala zovuta kwambiri. Mlingo wake umachulukitsidwa ndi zovuta monga mavuto azachuma, ntchito yowonjezereka, mikangano kapena kusokonekera kosatha kwa magalimoto, komanso kusowa tulo, zakudya zopatsa mphamvu zochepa zama calorie, kutanganidwa kwambiri ndi zina, mwachitsanzo, zakudya. Ndikofunika kuti muyambe kudya zakudya zopanda nkhawa komanso kuchepetsa kupsa mtima.
Njira Zochepetsera Kupsinjika Maganizo
Chinthu chofunika kwambiri chochepetsera nkhawa m'zakudya ndicho kulosera zam'tsogolo. Konzekerani zakudya zanu ndikulemberatu diary yanu yochepetsera thupi pasadakhale, osati pofunafuna kutentha. Konzani chakudya pasadakhale masiku angapo. Konzani zolimbitsa thupi zanu za sabata ndikutsatira ndondomekoyi. Ngati mumakonda kudya mopitirira muyeso, ndiye konzekerani mwatsatanetsatane zochitika ngati izi, zilembeni, ndikubwereza ngati kuli kofunikira. Ndondomekoyi ndi chithandizo chanu ndi chitetezo ku nkhawa.
Ngati muli kale ndi gwero la kupsinjika kwakanthawi m'moyo wanu, ndiye kuti mutha kuchepetsa zotsatira zake pathupi motere:
- chakudya,
- masewera olimbitsa thupi,
- kusinkhasinkha,
- kusunga diary.
Food
Zakudya zopatsa thanzi zimathandizira thanzi lakuthupi komanso lamalingaliro. Onetsetsani kuti mukudya zakudya zokwanira za calcium. Izi, choyamba, ndi mkaka. Pa kupsinjika kwamanjenje, calcium imachotsedwa m'thupi. Komanso, pamavuto amanjenje, kudya kwa vitamini C ndi B kumawonjezeka. Idyani masamba, mbewu ndi nyama zambiri. Magnesium imathandiza thupi kuthana ndi zotsatira zoyipa za kupsinjika. Iwo ali olemera mu mtedza, buckwheat, bran, mpunga wosapukutidwa, koko. Palinso umboni wasayansi wosonyeza kuti omega-3 fatty acids amawonjezera kukana kwa thupi kupsinjika ndi kupsinjika maganizo. Mukhoza kuwapeza mu nsomba ndi mafuta a flaxseed.
Zochita zolimbitsa thupi
Pamasewera, timadzi ta endorphin timapangidwa, zomwe zimapangitsa kuti munthu azisangalala komanso azithandiza thupi kukana kupsinjika. Nzosadabwitsa kuti m'zipatala zambiri zochizira ma neuroses, kuthamanga kumaphatikizidwa mu pulogalamu yokonzanso. Kuti masewerawa apereke zotsatira zomwe zikuyembekezeka, ziyenera kuchitidwa pafupipafupi kwa nthawi yayitali.
kusinkhasinkha
Kusinkhasinkha kungachepetse mahomoni opsinjika maganizo, kuthamanga kwa magazi ndi kubwezeretsa mphamvu. Mphindi 5-10 zokha za kukhala wekha tsiku ndi tsiku ndizokwanira kumva mphamvu zambiri, koma izi ziyeneranso kuchitika pafupipafupi. Pali njira zambiri zosinkhasinkha. Chosavuta kwambiri: ikani chowerengera kwa mphindi 5, khalani pamalo omasuka, zisokonezeni nokha kumalingaliro akunja ndikupuma modekha, kuyang'ana pakupuma kwanu. Kuti musasokonezedwe ndi phokoso ndi malingaliro akunja, bwerezani "inhale" / "exhale" nokha ndi mpweya uliwonse ndi mpweya.
Kusunga diary
Diary imathandiza kuchepetsa nkhawa, kumvetsetsa zomwe zimayambitsa ndi zotsatira zake. Itha kukhala "diary" yapadera yowunikira zochitika m'moyo komanso momwe mumamvera. Kapena ikhoza kukhala "diary yamalingaliro" yowunikira momwe mukumvera kapena kufotokoza zakukhosi kudzera muzojambula. Ngati kupsinjika maganizo kumayendera limodzi ndi kukhumudwa, mukhoza kusunga "joy diary" pamene muyenera kulemba zochitika zisanu zosangalatsa zomwe zinkakuchitikirani masana madzulo aliwonse.
Izi ndi njira zabwino zothandizira kubwezeretsa mphamvu komanso kuthana ndi kupsinjika kwamanjenje.
Kupewa kupsinjika
Chithandizo chabwino kwambiri ndi kupewa. Zomwe muyenera kudziwa kuti mupewe zotsatira za kupsinjika:
- Ngati simungathe kusintha mkhalidwewo, musadzitengere nokha. Pali zinthu zomwe simungathe kuzilamulira, ndipo zili bwino.
- Ndikuyembekeza zabwino, koma ganizirani zonse zomwe zingatheke. Osadzinyenga pachabe.
- Pezani china chake chomwe chimakupatsani mwayi kuti muchotse. Muzichita masewera olimbitsa thupi nthawi zonse. Kungakhale kuyenda, kulenga, kulankhulana. Chachikulu ndikuti musagwiritse ntchito chakudya ndi zinthu zina zosokoneza bongo monga kumasulidwa.
- Pezani chithandizo. Kulumikizana ndi abwenzi, abale, ndi anthu amalingaliro amodzi kungakuthandizeni kuthana ndi zovuta zilizonse.
Kupsinjika maganizo kumathandiza kuti manjenje asamamveke bwino, koma timafunikira moyenerera. Anthu ambiri amakono amakumana ndi kupsinjika maganizo kosatha, komwe kumayambitsa kunenepa kwambiri ndi matenda ena, chifukwa chake ndikofunikira kwambiri kukhala ndi malingaliro abwino komanso mtendere wamumtima.