Pali cholinga, koma palibe mphamvu: chifukwa chiyani sitingayambe kuchita?

Kukwaniritsa zolinga ndi chilengedwe mwa ife pa chibadwa. Choncho n’zomveka chifukwa chake timadziona kuti ndife osafunika komanso timalephera kudzidalira pamene zolinga zalephereka. Koma momwe tingakwaniritsire zomwe tikufuna, ngati nthawi zina tilibe mphamvu zakuthupi kuti tichitepo kanthu?

Panthawi ngati imeneyi, timakhala osokonezeka maganizo: timayamba kusokonezeka, kupanga zolakwa zopanda pake, kuswa nthawi yomaliza. Chifukwa chake, ena amati: "si iye yekha" kapena "sakuwoneka ngati iye."

Ndipo ngati zonsezi ziyamba ndi zopanda vuto, poyang'ana koyamba, zizindikiro zomwe timazitcha beriberi, kutopa kapena ntchito kuntchito ndi kunyumba, ndiye pakapita nthawi vutoli limakula. Zimakhala zovuta kwambiri kwa ife kuthetsa mavuto aliwonse popanda thandizo lakunja.

Pakadali pano, tilibenso mphamvu zochitira zinthu, koma mawu odziwika bwino akuti "Ndiyenera" akupitiliza kumveka m'mutu mwathu. Kusiyanitsa uku kumayambitsa mkangano wamkati, ndipo zofuna zapadziko lapansi zimakwera kwambiri.

Chotsatira chake, timasonyeza zofuna mopambanitsa kwa ena, kupsya mtima. Kaŵirikaŵiri maganizo athu amasintha, timangoyendayenda m'maganizo mwathu, timakhala ndi vuto lokhazikika. Kupanda kudya kapena, mosiyana, kumva njala nthawi zonse, kusowa tulo, kugwedezeka, kugwedezeka kwa miyendo, mantha a mitsempha, kutayika tsitsi, kufooka kwa chitetezo chokwanira kumabweranso m'miyoyo yathu. Ndiko kuti, thupi komanso «zidziwitso» kuti ife tiri pa vuto.

Mutha kupewa kuwonongeka kwathunthu ndi zovuta zaumoyo ngati mutsatira malamulo osavuta.

Pezani mpumulo

Chinthu choyamba kuchita ndikuyiwala zolinga ndi mapulani kwa kanthawi. Lolani thupi lanu ndi malingaliro anu zipumule mwa kuthera tsiku limodzi momwe mukufunira. Ngakhale simukuchita kalikonse, musadziimbe mlandu kapena kudzimenya nokha chifukwa cha nthawi yanu "yopanda phindu". Chifukwa cha mpumulo wodziwikiratu uwu, mawa mudzakhala osangalala komanso achangu.

Yendani panja

Kuyenda maulendo ataliatali sikungolimbikitsa anthu ambiri. Zatsimikiziridwa kale kuti kuyenda kumathandiza kulimbana ndi vuto lachisokonezo mwamsanga, chifukwa kumachepetsa mlingo wa cortisol - hormone ya nkhawa.

Pezani mokwanira

Pogona, thupi limapanga hormone melatonin, yomwe imayang'anira kayimbidwe ka circadian, imalepheretsa mapangidwe a zotupa, imalimbikitsa chitetezo cha mthupi komanso imakhala ndi antioxidant effect. Kuperewera kwake kumabweretsa kusowa tulo komanso kupsinjika maganizo.

Choncho, nkofunika osati kungogona maola angapo, komanso kumamatira ku ndondomeko: kugona tsiku limodzi ndikudzuka pa lina. Ndondomekoyi imachitika chifukwa chakuti kupanga kwambiri kwa melatonin kumachitika kuyambira 12 koloko usiku mpaka 4 koloko m'mawa.

Sungani kuchuluka kwa vitamini wanu

Mwa anthu ambiri omwe amadandaula za kuchepa kosalamulirika kwa mphamvu, kuyezetsa magazi kwachilengedwe kumawonetsa kuchepa kwa mavitamini ndi kufufuza zinthu. Malingana ndi zotsatira za kusanthula, dokotala wanu angapereke mavitamini A, E, C, B1, B6, B12, magnesium, potaziyamu, calcium, zinki kapena ayodini. Ndipo monga mankhwala owonjezera - zinthu zomwe zimathandiza kuti pakhale mapangidwe a serotonin. Ndiko kuti, "hormone ya chisangalalo."

"Serotonin ndi mankhwala apadera omwe thupi lathu limapanga kuti lilamulire malingaliro, kugonana ndi kadyedwe. Dotolo wa sayansi ya zamankhwala, dzina lake Denis Ivanov, ananena kuti: - Serotonin akusowa ndi palokha syndrome kuti akhoza anapezeka pa maziko a labotale magazi ndi zizindikiro zina. Masiku ano, chidwi chapadera chimaperekedwa kwa izo, chifukwa kusowa kwa "hormone ya chisangalalo" kumayambitsa matenda aakulu.

Ndi kusowa kwa serotonin kutsimikiziridwa, katswiri akhoza kulangiza kugwiritsa ntchito mankhwala osiyanasiyana, mwachitsanzo, zakudya zowonjezera mavitamini B, komanso amino acid tryptophan ndi zotumphukira zake.

Phunzitsani ubongo wanu

Zochita zolimbitsa thupi zimasokoneza ntchito zaubongo, choncho ntchito yathu ndikuyambitsa "grey matter". Kuti muchite izi, muyenera kuyambitsa machitidwe osazolowereka m'moyo: mwachitsanzo, ngati muli ndi dzanja lamanja, kenaka tsukani mano ndikudzaza malangizo a ana ndi dzanja lanu lamanzere. Mutha kumveranso mitundu yachilendo yanyimbo kapena kuphunzira mawu m'chinenero chatsopano.

Khalani Achangu

Sikoyenera kudzikakamiza kuti mupite ku masewera olimbitsa thupi ngati muli kutali ndi masewera. Mutha kupeza zomwe mumakonda: kuvina, yoga, kusambira, kuyenda kwa Nordic. Chinthu chachikulu sikukhala chete, chifukwa mukuyenda thupi limapanga serotonin, ndipo timapeza osati thupi lokha, komanso kumasuka maganizo.