Chakudya Chokhazikika

Tidazolowera kuti kupsinjika ndi kupsinjika ndizofunikira kwambiri pamoyo wathu. Ambiri amawagwirizanitsa ndi mavuto a kuntchito kapena a m’banja. Komabe, sikuti aliyense amadziwa kuti zomwe zimayambitsa zenizeni zimakhala mu physiology yathu, makamaka pafupipafupi kupuma.

Mlingo wa mpweya wopumira ndi wotuluka kwa munthu wopuma ndi malita 6 pamphindi. Komabe, timakonda kutulutsa 2 malita ochulukirapo. Izi ndichifukwa choti timapuma mozama komanso nthawi zambiri kuposa makolo athu, omwe adakhala zaka 80-100 zapitazo, adapuma. Chifukwa chake, nthawi zonse timakhala ndi vuto la hyperventilation.

Ndipo n’chifukwa chake nthawi zambiri timakhala ndi nkhawa zambiri, zomwe zimachitika chifukwa cha kuchepa kwa carbon dioxide m’magazi. Othandizira a yoga amati kuchita masewera olimbitsa thupi kumawathandiza kuchepetsa kutengeka kwa mpweya ndipo potero amawongolera chidwi chawo, kugona bwino, komanso moyo wabwino. Kuchita kapena kusatero kuli ndi inu. Chinthu chachikulu kukumbukira ndi chakuti muyenera kufunsa dokotala musanachite masewera olimbitsa thupi.

Zakudya ndi mitsempha

Mkhalidwe wa dongosolo lamanjenje umakhudzidwa mwachindunji ndi zinthu zomwe zimalowa m'thupi la munthu pamodzi ndi chakudya. Atawaphunzira mosamala, asayansi adapereka mndandanda wa mavitamini, kufufuza zinthu ndi ma organic compounds, omwe amagwiritsidwa ntchito kuti akhazikitse dongosolo lamanjenje m'njira yotetezeka komanso yachilengedwe. Zinaphatikizapo:

• Mavitamini onse a gulu B. Ndiwo omwe amaonetsetsa kuti dongosolo lamanjenje likuyenda bwino. M'kati mwa maphunzirowa, adapeza kuti chimodzi mwa zizindikiro zoyamba za kusowa kwa mavitaminiwa m'thupi ndikugwedeza m'mphepete. Izi zimachitika chifukwa cha kuwonongeka kwa myelin sheath, yomwe imateteza ma neurons. Mavitamini a gulu B, ndipo, makamaka, vitamini B12, amathandizira kubwezeretsa. Vitamini B6 ndiyofunikiranso. Amakhudzidwa mwachindunji ndi kupanga serotonin ndipo ali ndi mphamvu yaikulu pa ntchito ya neurotransmitters - zinthu zomwe zimayambitsa kusamutsidwa kwa chidziwitso kuchokera ku neuron imodzi kupita ku ina. Vitamini B3 imayenera kusamala kwambiri, chifukwa imathandizira kupanga zinthu zofunika kuti ubongo uzigwira ntchito bwino.
• Vitamini E. Imayendetsa dongosolo lamanjenje ndikuthandizira kumasuka ndi kukhazika mtima pansi.
• Vitamini C. Ndi udindo wa kaphatikizidwe wa zinthu zofunika kuti ntchito ya dongosolo mantha ndi kuthandiza bata misempha.
• Vitamini A. Imakhala ndi zotsatira zabwino pa thanzi la maso, kuphatikizapo mkhalidwe wa mitsempha ya optic.
• Omega-3 mafuta acids. Amalola munthu kukhazika mtima pansi, kusintha magwiridwe antchito a dongosolo lamanjenje, kuthandizira kuyika chidwi, kukumbukira zofunikira, ndi zina zambiri.
• Magnesium. Imayendetsa bwino kayendedwe ka magazi ndipo imakhudza kwambiri mkhalidwe wa minofu ndi mitsempha.
• Antioxidants Amalimbitsa dongosolo lamanjenje ndikuthandizira kukhazika mtima pansi.
• Selenium. Imamveketsa dongosolo lamanjenje ndikuwongolera magwiridwe antchito ake.
• Zakudya zopatsa mphamvu. Popanda iwo, kupanga serotonin, imodzi mwa mahomoni achimwemwe, sikutheka. Ubwino wake waukulu ndikuti umakulolani kuti muchepetse msanga ndikumasuka. Kuphatikiza apo, chakudya chamafuta chimathandiza thupi kuchepetsa kuchuluka kwa cortisol, kapena kuti timadzi ta kupsinjika m'magazi.

Zakudya 11 zapamwamba kuti muchepetse minyewa yanu:

Zipatso. Mabulosi abulu, raspberries, kapena sitiroberi amagwira ntchito bwino. Iwo ali olemera mu antioxidants zachilengedwe ndi vitamini C. Mu 2002, mu nyuzipepala Psychopharmacology, asayansi anafalitsa zofukufuku zosonyeza kuti zakudya zomwe zili ndi vitamini C zimathandizira kupanga cortisol. Zotsatira zake za nthawi yaitali pa thupi, mwa zina, zimawonjezera chiopsezo cha matenda a mtima, kuvutika maganizo ndi kusowa tulo.

Mbewu ndi chimanga. Amakhala ndi zotsatira zabwino pakugwira ntchito kwa mtima komanso kukhazika mtima pansi minyewa powonjezera kupanga serotonin.

Nsomba. Chifukwa cha kafukufuku wa pa yunivesite ya Ohio, anapeza kuti “mafuta a omega-3 polyunsaturated fatty acids amene ali nawo, samangokhazika mtima pansi minyewa, komanso amachepetsa kupanga ma cytokine m’thupi. Zinthu zimenezi zingayambitse kuvutika maganizo. “

Brazil mtedza. Iwo ali olemera mu selenium, choncho ali ndi katundu wotchulidwa sedative. Malinga ndi kafukufuku wochokera ku yunivesite ya Wales, "Kudya mtedza wa 3 wa ku Brazil patsiku ndikokwanira kuti ukhale wodekha komanso wamphamvu."

Sipinachi. Lili ndi vitamini K, yomwe imakhudza kaphatikizidwe ka mahomoni omwe amachititsa kuti munthu azisangalala komanso kukana kupsinjika.

Yogurt kapena tchizi wolimba. Ali ndi mavitamini a B, kusowa kwake komwe kumachepetsa kukana kupsinjika.

Citrus. Ali ndi vitamini C wambiri, yemwe amachepetsa kuchuluka kwa cortisol, mahomoni opsinjika maganizo. Pakadali pano, asayansi amatsutsa kuti ngakhale njira yokhayo yowasenda imathandiza kukhazika mtima pansi.

Maapulo. Zili ndi CHIKWANGWANI, chitsulo ndi vitamini C, zomwe zimakhudza osati dongosolo lamanjenje lokha, komanso chitetezo chamthupi.

Tiyi ya Chamomile. Njira yabwino yowerengetsera anthu yomwe yakhala ikuyesa nthawi. Imathandiza kukhazika mtima pansi, kuthetsa mikangano ngakhalenso kuthetsa kusowa tulo. Kuti mukhale ndi zotsatira zabwino, mukhoza kuwonjezera mkaka pang'ono.

Chokoleti chakuda. Mofanana ndi zipatso za zipatso, ndi bwino kuchepetsa cortisol m’thupi ndikuthandizira kukhazika mtima pansi. Malingana ndi Dr. Christie Leong, "Muli chinthu chapadera mu chokoleti, anandamine, chomwe chimakhudza kwambiri dopamine mu ubongo ndipo chimapangitsa kuti mukhale omasuka komanso odekha. Kuphatikiza apo, chokoleti imakhala ndi tryptophan. Imamasuka komanso imathandizira kuthetsa nkhawa. “

Nthochi. Amakhala ndi vitamini B wambiri, magnesium ndi potaziyamu. Amalangizidwa kuti agwiritsidwe ntchito asanalembe mayeso, misonkhano yofunika yamalonda, komanso nthawi yomwe munthu amasiya kusuta. Ndipotu, iwo osati kuthandiza bata, komanso kusintha maganizo ndi chidwi.

Kodi mungatani kuti muchepetse misempha yanu?

1. 1 Sinthani zochita… Ngati mukuchita mantha pamene mukugwira ntchito yofunika - isiyeni kwakanthawi kochepa. Mukadekha, mutha kuchita popanda zovuta.
2. 2 Tulukani mumpweya wabwino ndikupuma pang'onopang'ono… Magazi adzakhala olemera ndi mpweya. Ndipo mudzadekha.
3. 3 Imwani madzi… Ngakhale XNUMX peresenti ya kutaya madzi m'thupi kumayambitsa kusinthasintha kwa malingaliro, zododometsa ndi kukwiya.
4. 4 Onani mkhalidwe wonsewo… Nthawi zambiri, kukhala ndi nkhawa kumakulitsidwa chifukwa chakuti munthu amaphwanya dala vuto limodzi lalikulu kukhala laling'ono. Mwachitsanzo, kukonzekera lipoti kumaphatikizapo kufufuza ndi kusonkhanitsa zambiri, kusanthula kwake, kukonza ndondomeko, ndi zina zotero. Komabe, iyi ndi ntchito imodzi yotheka yomwe mungathe kuigwira.
5. 5 Osatengera chilichonse pamtima… Mavuto ambiri amene timamva sakutikhudza n’komwe, choncho si nzeru kugwiritsa ntchito mphamvu zathu za maganizo pa mavutowo.
6. 6 Kuchita yoga… Zimatipatsa mpumulo wathunthu.
7. 7 Sinkhasinkha… Dziyerekezeni kuti muli kutali ndi mavuto omwe alipo ndipo mudzakhazikika mtima nthawi yomweyo.
8. 8 Gwiritsani ntchito zinsinsi za aromatherapy... Kununkhira kwa duwa, bergamot, chamomile ndi jasmine kudzakuthandizani kuti mukhale chete.
9. 9 Idyani walnuts kapena njere za dzungu… Ali ndi omega-3 fatty acids omwe amalimbikitsa kumasuka.
10. 10 Chepetsani kumwa khofi, mowa ndi kusuta... Komanso musagwiritse ntchito molakwika yokazinga ndi mchere. Amayambitsa kutaya madzi m'thupi ndi nkhawa.
11. 11 Pitani mukapume... Panthawiyi, minofu imamasuka, serotonin imatulutsidwa ndipo munthuyo amachotsa kupsinjika maganizo mosasamala. Ngakhale sikofunikira konse kuchitidwa ndi katswiri wotikita minofu. Kukhudza kwa wokondedwa pakokha kuli ndi mphamvu yozizwitsa yothetsa kusamvana ndi kuchotsa kupsinjika maganizo.