Tonse timapanikizika nthawi ndi nthawi. Kupanikizika ndi momwe thupi limayankhira zoopsa. Komabe, m’zaka zaposachedwapa, anthu ochulukirachulukira akuvutika ndi kupsinjika maganizo kosalekeza, kumene kungawononge kwambiri thanzi lawo.
Tikakhala ndi nkhawa, timachita zinthu zosiyanasiyana m’thupi lathu. Kupsinjika maganizo kumapangitsa thupi kugwira ntchito m'njira yodzitetezera - kupanga mahomoni enieni, kuonjezera kugunda kwa mtima, kuonjezera kuthamanga kwa magazi, ndi kuchepetsa kagayidwe kachakudya. Zosintha zonsezi zidapangidwa kuti zitithandize kuchoka mumkhalidwe wowopsa.
Pamene tilidi pangozi, dongosololi limakhala lopindulitsa. Komabe, ngati palibe chiwopsezo chanthawi yomweyo ndipo kupsinjika kumayamba kukhala kupsinjika kwanthawi yayitali, dongosololi siligwira ntchito. Njira zambiri zotsatizana ndi kupsinjika maganizo zimakhala ndi zotsatira zosasangalatsa: kusokonezeka kwa tulo, mavuto olemera, kusagwira ntchito bwino kwa chitetezo cha mthupi, ndi zina zotero. Zina mwazotsatirazi ndi kuwonjezeka kwa mlingo wa hormone yopanikizika cortisol.
Onerani vidiyo yosonyeza mmene kupanikizika kwanthawi yaitali kumawonongera thupi lathu.
Kodi cortisol ndi chiyani?
Cortisol ndi mahomoni omwe thupi limatulutsa poyankha kupsinjika komanso kutsitsa shuga m'magazi. Cortisol imagwira ntchito kuti thupi lathu libwerere mwakale pambuyo pazovuta. Kupatula kupsinjika maganizo, palinso zinthu zina zomwe zingapangitse kuti cortisol ichuluke: kusowa tulo, mowa, ndi caffeine.
Kodi cortisol imakhudza bwanji thupi?
Cortisol imabweretsa kusintha kosiyanasiyana m'thupi. Kupanga kwambiri kwa hormone iyi kwa nthawi yayitali kungayambitse zotsatira zoyipa:
- kuwonjezeka kwa shuga m'magazi, ndipo iyi ndi njira yolunjika ya kudzikundikira kwa mafuta m'mimba;
- kuponderezedwa kwa chitetezo chamthupi, zomwe zikutanthauza kuti anthu omwe ali ndi nkhawa zambiri amatha kudwala nthawi zambiri;
- kufooka kwa chigoba kwa nthawi yayitali;
- kuwonongeka kwa kukumbukira.
Kodi kupsinjika maganizo kumasokoneza bwanji kuwonda?
Chimodzi mwazotsatira zazikulu za kupsinjika maganizo ndizovuta kuonda. Choyamba, cortisol imasunga shuga wambiri m'magazi, zomwe zimapangitsa kuti mafuta achuluke m'chiuno. Kachiwiri, kupsinjika kumatha kukhudza mwachindunji kuthekera kowongolera kulemera chifukwa cha momwe thupi limakhudzira thupi. Mwachitsanzo, tikakhala ndi nkhawa, sitigona bwino (izi zimathanso kuwonjezera kuchuluka kwa cortisol!), Sankhani zakudya zopanda thanzi, kuyiwala zolimbitsa thupi nthawi zonse - tilibe mphamvu zokwanira - komanso, monga lamulo, ambiri, ife kunyalanyaza malamulo a moyo wathanzi.
Чinunso mungachite chimodzimodzi?
Ngakhale kuti sitingathe kukhudza mwachindunji kuchuluka kwa cortisol yomwe imatulutsidwa, ndithudi, aliyense wa ife amatha kuthetsa nkhawa, potero kuonetsetsa kuti timatha kusankha zakudya zopatsa thanzi, kugona mokwanira komanso kuchita masewera olimbitsa thupi. Nazi njira zodzitetezera ku nkhawa.
- Yesani kusinkhasinkha kapena yoga. Makhalidwe amenewa ndi ena mwa njira zamphamvu kwambiri zothanirana ndi kupsinjika maganizo. Kusinkhasinkha komanso yoga kumalimbikitsa kupuma mozama, komwe pakokha kumathandizira kuthetsa kupsinjika, kuchepetsa kupsinjika, komanso kumasuka kwa minofu (minofu, imakhalanso yolimba chifukwa cha kupsinjika). Yesani kuyamba ndi mphindi 5 zosinkhasinkha tsiku lililonse. Nawa malangizo osavuta kwa oyamba kumene.
- Dziwani kupsinjika kwanu, zovuta komanso momwe mumamvera. Chimodzi mwazinthu zofunika kwambiri pothana ndi kupsinjika ndikuvomereza malingaliro anu olakwika, chifukwa mwina kulola kupita kuli kosatheka.
- Sungani chakudya chopatsa thanzi pamanja. Dzipatseni mwayi wosankha zakudya zathanzi pamene nkhawa ikukuvutitsani. Ndizovuta kwambiri kwa ambiri omwe ali ndi nkhawa kuti azikhala ndi njala, choncho nthawi zambiri, chifukwa chosowa bwino, timakakamizika kusankha zakudya zopanda thanzi.
- Phatikizani zolimbitsa thupi nthawi zonse muzochita zanu. Kuchita masewera olimbitsa thupi nthawi zonse ndi njira yabwino kwambiri yochepetsera nkhawa, kugona bwino, komanso kuchepetsa thupi. Ngati simukumva bwino, chitani zomwe mumakonda komanso zomwe sizikuwoneka ngati masewera olimbitsa thupi, monga kuvina kapena kuyenda ndi anzanu.
- Ikani tulo poyamba. Izi ndizofunikira kwambiri chifukwa kugona kwabwino kumathandizira kuti tizitha kuthana ndi zovuta, kumalimbitsa chitetezo chamthupi, komanso kumathandizira kupanga mahomoni.