Vanhu vazhinji havasarudze kuenda kune kudya kwemoyo. Kuputsa kuora muviri kunongoitika pashure pekuparadzana. Asi zvakanyatsonaka here? Uye iwe unokwanisa here kutarisira kana kutarisira kuchengeta mapaundi kubva? Nyanzvi dzinofungisisa kuti nei chikafu chinokonzerwa nemwoyo chinoshanda uye chaunofanira kuita kana iwe uchiterera pasi.
Sei Kuparara Kurasikirwa Kwekukura Kunoitika
Kuti tibvunze kuti sei tichiwanzoremerwa uremu mushure mekurambana kana kurambana, takaenda kunomesa nyanzvi dhigirii Dr. Dan Guerra naDr. Dana Gionta.
Ava veNew York City vezvepfungwa dzepfungwa munguva pfupi yapfuura vakabatana kuti vanyore Kubva kuStressed To Centered: Nhungamiro Inobatsira Kune Wakagwinya Uye Unofara Iwe. Vakatsanangura kuti kushungurudzika kwepfungwa kunogona kuchinja sei muviri mumuviri wako.
"Chokwadi ndechekuti vamwe vanhu vanoderedza uremu panguva yekutambudzika uye vamwe vanorema," anodaro Dan. "Izvi zvinoratidzira kune zvakasiyana-siyana zvemasimabhesi kune vanhu uye zvinobatanidzawo kuti tinoita sei kudzvinyirira, mupfungwa."
Maererano naDana, kushungurudzika uye kuora mwoyo kunogona kuderedza kushandiswa kwemasikirini emuviri, saka tinoda zvokudya zvishomanana. Zvimwe, anoti unhu hwedu hunogona kuwedzerwa uye hunoita kuti zviratidzo zvirwe mumuviri, "kunyanya mukudya, chirwere chendocrine, uye mapurogiramu emwoyo." Vose nyanzvi dzinotaura kuti kuchinja kwepfungwa uye kwemuviri kunoitika panguva yekuparadzana kunogona kuita kuti zvive nyore kuchinja kune tsika dzako dzese dzekudya -------- kana kuderedza kudya kwechingwa kana kudzivisa kudya zvachose.
Unofanira Kuramba Uchinge Uchirasikirwa Nesimba Here?
Saka kana iwe uchidzikisa pasi panguva yekudya kwemoyo, zvinonzwisisika kuchengetedza uremu sezvaunovaka hupenyu hutsva humwe chete here? Mhinduro yacho inobva pane zvimwe zvishoma zvinosanganisira utano hwako uye manzwiro ako pamusoro pehutano hwako.
Dana anotsanangura kuti kudai iwe wakanga uchida kurasikirwa nehutano usati waparadzana uye kupatsana kwako kwakakonzera kuti uite zvishoma, iwe unogona kukurudzirwa kuchengetedza mararamiro emararamiro anodiwa kuti uve muviri wakaonda.
Asi anowedzera kuti kana iwe wakambofadzwa nemutoro wako uye iwe wakanyunguduka pasi nekuda kwekunetseka, zvichida iwe unodzokera kune zvaunogara uchidya apo iwe unovakazve hupenyu hwako uye uremu hwako huchawedzera zvakare. Zvakakoshawo kuwana ruzivo mazano pamusoro pehutano hwakanaka hwehupenyu hwako, anodaro Dan. "Ndinokurudzira kubvunza chiremba uye / kana nyanzvi yezvokudya kuti uongorore kuti chiyero cheii zvakakosha iwe."
Nzira Yokuchengetedza Nzira Yakashata-Kuparara Kwenyama
Kana hutoro hwako huri hutano uye iwe uchikurudzirwa kuchengetedza mapaundi kuti udzoke, kune mazano mashomanana ehupenyu uyo Dan naDana vanokurudzira kuchengetedza muviri wako muhupenyu hwakakura apo iwe unopinda muhupenyu hwako hutsva humwe.
- Iva (chikonzero) uchidyire. Kupatsanurwa kwako kuchakupa nguva yakawanda yekufunga iwe pachako uye tsika yako itsva moutano . "Ona izvi semukana wekutsva iwe!" anodaro Dan. "Zvichida zvakaoma kupedza ukama hwako, asi nehuwandu huwandu huripo huripo, unogona kuva nechivimbo uye utano hwakanaka apo iwe unopinda mune imwe nguva mune ramangwana." Anoti iwe unotora nguva yekushanda . "Kuita muviri wakawanda kuchaita kuti iwe utaridzire zvakanaka uye uchikurudzira kugadzirwa kwevanonzwa-vakanaka neurotransmitter se serotonin, dopamine, uye epinephrin kuitira kuti iwe uchengetedze manzwiro aya kune utano hwakanakawo."
- Ngwarira maitiro. Funga nezvekudya kwako mutsva kuitira kuti iwe ugone kuongorora maitiro avanoita nharo yako itsva. Dana anoti izvi zvichakubatsira kuona kuti chii chinonyanya kukosha kuti uchengetedze uremu hwako hutsva. "Vamwe vanhu vanozvienzanisa zuva rega roga kuti vaone zvinokonzerwa nehumwe kudya, chikamu chemugove uye nguva dzekudya pahuremu hwavo.Kumwe vamwe, kaviri kusvika katatu pavhiki vanogona kushanda zvakanaka," anodaro.
- Idya kudya kwakanaka uye kunodya. Munguva dzenguva dzinotambudza, kudya kwakakwana kunokosha. "Itai zvose zvamunoita kuti mudye pedyo ne6 mangwanani, 12 masikati uye 6 masikati, uye mune zviduku zviduku zvine utano pakati pezvenguva ," anodaro Dana. Anowedzera kuti zvakare zvakakosha kudya mapuroteni akakwana munguva ino yemazuva ano.
- Zorora. "Ita nguva yakakwana yokurara ," anodaro Dana, "maawa manomwe kusvika ega yoga usiku. Izvi zvinobatsira zvido zvemahydrohydrates uye shuga, zvinowanzosimudzirwa nekushaya simba kubva pakurara kana kukwana kukwana."
Yeuka kuti sezvo kunetseka kunogona kukanganisa muviri wako nenzira dzakasiyana, uremu hwako hunogona kuchinja panguva uye shure kwekuparadzanisa kwako. Kuparara kwako-kurema kwekurema kunogona kuteverwa ne nguva yekuputsa-up kuwanda kwekuita mushure mekushaya moyo kwemoyo. Tora matanho ekufunga kuti urambe uine utano munguva yekushandura kuitira kuti iwe uende mberi muupenyu hwako hutsva uine hutano hwakanaka uye musimba wakasimba, wakakodzera.