Kodi muli nokha amene muli ndi vuto la kuvutika maganizo? Kusintha kumeneku kwa moyo wanu kudzakuthandizani!

Kuvutika maganizo, kapena monga tonse tikudziwira, kuvutika maganizo, ndi vuto lovuta komanso losautsa. Mungamve ngati simudzatha, ngati kuti dziko lonse likutsutsani. Koma muyenera kukumbukira chinthu chimodzi chofunikira. Kuvutika maganizo ndi vuto lachipatala lomwe lingachiritsidwe kwathunthu ndi thandizo la dokotala . Chofunika kwambiri ndi mankhwala ndi uphungu woperekedwa chifukwa cha vutoli. Koma, kuwonjezera pa chithandizo chimenecho, mutha kupeza mphamvu zambiri komanso mpumulo pa thanzi lanu la maganizo powonjezera zizolowezi zazing'ono zabwino pa moyo wanu watsiku ndi tsiku. Ndicho chimene tikukamba lero.

Kuchita masewera olimbitsa thupi si chinthu chomwe mumachita ndi thupi lanu lokha!

"O, sindingathe ngakhale kudzuka pabedi, ndingachite maseŵera olimbitsa thupi kuti..." Mukuganiza choncho, eti? Ndamvetsa. N'zofala kwambiri kumva ngati mutaya mphamvu zonse chifukwa cha kuvutika maganizo ndipo mukufuna kungogona pa sofa.

Koma chodabwitsa n’chakuti, mukayamba kusuntha thupi lanu pang’ono, zinthu zina zodabwitsa zimachitika muubongo wanu.

• 'Mahomoni achimwemwe' monga serotonin , omwe amasintha malingaliro athu ndikutipatsa chisangalalo ndi chitonthozo, amayamba kupangidwa.
• Ndipo ma endorphins nawonso ali ngati mankhwala achilengedwe ochepetsa ululu komanso mankhwala ochepetsa kupsinjika muubongo mwathu. Mukamachita masewera olimbitsa thupi, izi zimatulutsidwa ndipo zimakubweretserani mtendere wabwino.

Simuyenera kuchita thukuta kwa maola ambiri tsiku lililonse. Yesetsani kuchita masewera olimbitsa thupi osachepera mphindi 20, masiku atatu pa sabata . Ngati simunachite masewera olimbitsa thupi kwa nthawi yayitali, ndi bwino kulankhula ndi dokotala wanu kaye.

Kudya bwino kungathandizenso maganizo anu!

Zimene timadya zimakhudza kwambiri matupi athu ndi ubongo wathu. Zakudya zabwino zimakhala ngati mafuta abwino kwambiri m'maganizo mwathu. Tikavutika maganizo, timakonda kudya "zakudya zotonthoza" monga chokoleti, mabisiketi, ndi ayisikilimu. Ngakhale kuti zingapereke mpumulo kwakanthawi, pamapeto pake zimatha kuipitsa zinthu.

Choncho, kudya nthawi yake ndi kudya chakudya chopatsa thanzi kumathandiza kwambiri pakukweza mtima wanu ndikukupatsani mphamvu zomwe mukufunikira kuti muzichita masewera olimbitsa thupi.

Ndiyenera kuwonjezera chiyani pa chakudya?

• Ndiwo zamasamba ndi zipatso zatsopano: Onjezani chipatso chimodzi patsiku ndi ndiwo zamasamba zina pa chakudya chanu.
• Ndiwo zamasamba: Zinthu monga sipinachi, kale, ndi sipinachi zimapereka chakudya chabwino ku ubongo.
• Mbewu zonse: Zinthu monga mpunga wofiirira, buckwheat, oats, ndi nandolo.
• Mapuloteni opanda mafuta ambiri: Zinthu monga nsomba, nkhuku (yopanda khungu), mazira, yogati, nyemba zobiriwira, ndi nandolo.
• Omega-3: Izi zimapezeka mu nsomba monga nsomba ya salimoni, tuna, ndi mbewu za fulakesi. Ndi zabwino kwambiri pa thanzi la ubongo.

Mukufuna kuchepetsa chiyani?

• Shuga ndi maswiti: Chepetsani makeke, mabisiketi, ndi zakumwa zotsekemera momwe mungathere.
• Mafuta a nyama ndi nyama zophikidwa: Chepetsani soseji, nyama yankhumba, nyama yofiira (ng'ombe, nkhumba).
• Zakudya za mkate ndi ufa: M'malo mwa mkate woyera ndi ma buns, sankhani china chonga mkate wa Kurakkan.
• Mafuta ochulukirapo: Chepetsani zakudya zokazinga kwambiri momwe mungathere.

Kodi kugona n'kovuta? Tiyeni tiyesetse kugona bwino usiku.

Vuto lalikulu kwa anthu pafupifupi 75% omwe ali ndi vuto la kuvutika maganizo ndi kusowa tulo. Mwina amagona koma sangagone kwa maola ambiri, kapena amadzuka pakati pa usiku koma sangagonenso. Kodi mumapeza kuti tulo pamene mumatenga mavuto onse, nkhawa, ndi nkhawa za tsikulo pogona?

Kugona bwino n'kofunika kwambiri kuti muthane ndi kuvutika maganizo. Yesani njira zosavuta izi:

• Pangani chipinda chanu chogona kukhala chabata, chamdima, chozizira, komanso chomasuka .
• Siyani kuyang'ana foni yanu, piritsi, kapena TV osachepera ola limodzi musanagone . Kuwala kwabuluu komwe kumachokera ku zinthuzi kumasokoneza tulo tanu.
• Mulimonse momwe mungathere, khalani ndi chizolowezi chogona ndi kudzuka nthawi yomweyo tsiku lililonse . Yesetsani kusasintha izi ngakhale kumapeto kwa sabata.
• Chitani zinazake musanagone, monga kusamba ndi madzi otentha, kuwerenga buku, kapena kumvetsera nyimbo zotonthoza.
• Chepetsani kugona masana momwe mungathere.

Mowa ndi mankhwala osokoneza bongo si njira yothetsera mavuto, koma ndi vuto!

Anthu ena amagwiritsa ntchito mowa kapena mankhwala ena osokoneza bongo ngati njira yothetsera ululu ndi chisoni cha kuvutika maganizo. Izi zimatchedwa "kudzipatsa mankhwala." Ngakhale kuti angamve bwino panthawiyo, chomwe chimachitika ndichakuti kuvutika maganizo kumakulirakulira.

Zinthu zimenezi zingasokoneze tulo tanu , zimayambitsa mavuto ena azaumoyo (monga matenda a chiwindi), ndipo sizingagwire bwino ntchito mukalandira chithandizo cha kuvutika maganizo . Izi zikutanthauza kuti mankhwala omwe dokotala wanu wakupatsani sangagwire ntchito bwino.

Njira zing'onozing'ono zowongolera kupsinjika maganizo

Ndi mavuto ndi zovuta zomwe zimabwera tsiku lililonse, kupsinjika maganizo kwathu kumawonjezeka. Izi zimakhala zovuta kwambiri zikaphatikizidwa ndi kuvutika maganizo. Chifukwa chake, ndikofunikira kwambiri kupeza njira zina zopumulira.

• Kusinkhasinkha: Patulani mphindi 10 patsiku, tsekani maso anu, ndipo ingoyang'anani momwe mpweya wanu umayendera mmwamba ndi pansi.
• Kupuma mozama: Mukamva kupsinjika maganizo, pumirani pang'onopang'ono, mugwireni kwa kanthawi, ndipo pumirani pang'onopang'ono kwambiri. Kuchita izi kangapo kudzakuthandizani kuti mukhale omasuka.
• Chizolowezi: Chitani chinthu chomwe mumakonda. Monga kujambula, kumvetsera nyimbo, kapena kubzala duwa m'munda.
• Kukhala wochita masewera olimbitsa thupi: Monga tanenera kale, ngakhale kungoyenda mphindi 20-30 kungathandize kuchepetsa nkhawa zanu ndikukweza maganizo anu.