Dzimwe nguva unonzwa kuremerwa zvakanyanya, kusuruvara, kana kushushikana here? Une dzimwe nguva dzaunoda kungorara pamubhedha, usingafarire chero chinhu here? Waiziva here kuti kurovedza muviri mushonga wakanaka kwazvo, wechisikigo werudzi urwu rwekushushikana, kana kuora mwoyo sezvatinozviziva tese? Ichi chinhu chine simba kwazvo. Ngatitaurei nezvazvo nhasi, nenzira iri nyore yaunogona kunzwisisa.
Kurovedza muviri mushonga wekuderedza kuora mwoyo zvechokwadi here?
Ehe, mhinduro pfupi yemubvunzo iwoyo ndeyekuti "hongu". Asi pane tsananguro diki. Kuora mwoyo kunogona kuuya nematanho akasiyana. Vamwe vanhu vane kuora mwoyo kushoma. Vamwe vane kuora mwoyo kuri pakati nepakati. Vamwe vanogona kunge vaine kuora mwoyo kwakanyanya.
Tsvagiridzo yakaratidza kuti kurovedza muviri inzira inoshanda zvikuru yekurapa kuora mwoyo kudiki kusvika kune pakati nepakati . Patinenge tichiita zvekurovedza muviri, uropi hwedu hunoburitsa mahormone anotibatsira kufara. Zvinobatsirawo kuwedzera kuzvivimba kwedu. Fungidzira uchifamba-famba kunze munzvimbo yakanaka. Vitamin D yaunowana kubva kuzuva chinhu chakakosha chinobatsira kudzivirira kuora mwoyo.
Dzimwe nguva, kungova nekushanda nesimba zvishoma kunokwana kukubatsira kuzorora. Asi dzimwe nguva, kunyanya kana kuora mwoyo kwako kwakanyanya, uko vanachiremba vanokudana kuti clinical depression kana major depression disorder (MDD) , ungangoda kusanganisa maekisesaizi nemishonga uye kurapwa kwawakapihwa nachiremba wako .
Chinhu chakakosha ndechekuti, kurovedza muviri hakusi nzira yekurapa kuora mwoyo. Asi chishandiso chine simba chaunogona kudzora uye chinogona kukurudzira hutano hwepfungwa dzako zvikuru.
Ndezvipi zvakanakira zvikuru zvekurovedza muviri?
Kune nzira dzakawanda dzinoshandiswa kurovedza muviri kubatsira pakuora mwoyo. Ngationei kuti chii. Kuti izvi zvive nyore kunzwisisa, ndakagadzira tafura yakaita seiyi.
| Kubatsirwa | Zvichitaurwa zviri nyore... |
|---|---|
| Kugadzirwa kwemahormone emufaro | Paunorovedza muviri, uropi hwako hunoburitsa mahormone anonzi endorphins . Aya anonzi 'mahormone emufaro.' Aya anoderedza marwadzo mumuviri wako, anozorodza pfungwa dzako, uye anosimudzira mafungiro ako. |
| Kuwedzera kuzvivimba | Chimwe chezvinetso zvikuru zvinouya nekuora mwoyo kushaya chivimbo. Paunorovedza muviri uye ukava nemuviri wakanaka, paunosimba, unonzwa zvakanaka nezvako, unova nechivimbo chakawanda. Unonzwa kunzwa kukuru kwekuzadzisa zvaunoda, sekunge, "Ndakaita izvi." |
| Kurara zvakanaka husiku | Kurara zvakanaka kwakakosha pahutano hwepfungwa. Kushaya hope kunogona kuwedzera zviratidzo zvekuora mwoyo. Kurovedza muviri kunogona kukubatsira kurara nekukurumidza uye kuvandudza kunaka kwekurara kwako. |
| Kutora mararamiro ane hutano | Zvinhu zvakaita sezvikafu zvakagadzirwa nemagetsi, doro rakawandisa, uye kusvuta zvinogona kuwedzera kushushikana. Paunotanga tsika yakanaka yakaita sekurovedza muviri, uchaona kuti wava kuchinjawo dzimwe tsika dzakaipa. Semuenzaniso, kudya zvakanaka uye kurega kusvuta. |
Ndezvipi zviedzo zvakanakisisa zvekuderedza kuora mwoyo?
Mashoko akanakisa ndeekuti chero rudzi rwekurovedza muviri runogona kubatsira nekuora mwoyo . Haufanire kuenda kugym hombe. Chero chaunoda, chero chaunogona kuita, chakanaka.
Heano mimwe mienzaniso:
- Kutasva bhasikoro
- Kutamba (kunyangwe mukamuri musina munhu!)
- Kushanda mubindu (kudyara maruva, kubvisa sora)
- Kumhanya kana kumhanya
- Kutamba mutambo wakaita setennis
- Kushambira
- Mabasa epamba (kutsvaira, kupukuta)
- Yoga
- Kufamba zvakanaka
Rutsigiro rwevanhu rwakakosha zvikuru kune munhu ane kuora mwoyo. Saka, ipfungwa yakanaka kupinda mukirasi yekurovedza muviri yeboka. Kana, kurovedza muviri neshamwari yako yepamwoyo kana mudiwa wako. Nenzira iyi, uchawana mabhenefiti ekurovedza muviri uye rugare rwepfungwa rwekuva nerutsigiro kubva kune vamwe.
Zvakanaka, zvino totanga sei izvi?
Pamwe une mibvunzo yakawanda nezvekutanga izvi. Ngationei mhinduro dzacho.
Unoda kubvunza chiremba zvechokwadi here?
Vanhu vazhinji vane hutano hwakanaka kutanga chirongwa chekurovedza muviri vasina kubvunza chiremba. Zvisinei, kana usati wamboita maekisesaizi kwenguva yakareba, une makore anopfuura makumi mashanu ekuberekwa, kana uine chirwere chisingaperi chakadai sechirwere cheshuga kana chirwere chemwoyo, unofanira kubvunza chiremba wako usati watanga chirongwa chitsva chekurovedza muviri.
Ndinofanira kuita maekisesaizi erudzii?
Kurovedza muviri kwakanakisisa chinhu chaunofarira uye chaunoda kuramba uchiita. Unofarira kutamba here? Kurima mubindu here? Kusimudza zvinorema here? Kufamba netsoka here? Wobva watanga nazvo. Wobva waedza zvinhu zvitsva.
Ndinofanira kuzviita kwenguva yakareba sei uye kangani?
Edza kurovedza muviri kwemaminitsi makumi maviri kusvika makumi matatu, mazuva matatu pasvondo . Tsvagiridzo inoratidza kuti mazuva mana kana mashanu pasvondo ari nani. Asi kana uchangotanga, tanga zvishoma nezvishoma. Tanga nemaminitsi makumi maviri pazuva uye wedzera nguva zvishoma nezvishoma sezvaunojaira.
Ko kana uchinzwa kurwadziwa paunenge uchirovedza muviri?
Usambofa wakafuratira kurwadziwa. Kurovedza muviri uchirwadziwa kunogona kukuvadza majoini netsandanyama dzako.
Kana uchiri kunzwa kurwadziwa mushure memaawa mashoma ekurovedza muviri, ungangove wakazvishandisa zvakanyanya. Deredza zvishoma zuva rinotevera. Kana kurwadziwa kukaramba kuripo, kwakanyanya, kana kana uchifunga kuti ungangove wakakuvara, ona chiremba wako nekukasika.
Mamwe mazano ekukubatsira kutanga kurovedza muviri
Paunenge uchitanga, gadzira hurongwa huri nyore kutevedzera uye kutevedzera. Kana wangojaira, unogona kuchinja zvaunoda.
- Sarudza chimwe chinhu chaunofarira uye chinonakidza. Kurovedza muviri hakufanirwe kunge kuri basa rakaoma.
- Isa nguva yekurovedza muviri muhurongwa hwako hwezuva nezuva. Kana zvichidikanwa, isa chiyeuchidzo pakarenda yako kana pafoni.
- Kana ukafinhwa nechinhu chimwe chete, edza chimwe chinhu chakasiyana. Kusiyana-siyana kunowedzera kunaka kuhupenyu.
- Usashandise mari yakawanda. Hapana chikonzero chekutenga michina inodhura kana nhengo dzekirabhu yehutano kana usingazogara uchiishandisa.
- Chinhu chinonyanya kukosha: Usarega! Ramba uchienderera mberi. Usati wazviziva, kurovedza muviri kuchava chikamu chehupenyu hwako munguva pfupi. Kuchakupa simba guru rekuderedza kuora mwoyo kwako.
Mharidzo Yekuenda Nayo Kumba
- Kuora mwoyo chirwere chaicho. Kurovedza muviri chishandiso chine simba chinogona kubatsira nacho. Chinonyanya kushanda pakuora mwoyo kudiki kusvika pakati nepakati.
- 'Mahormone emufaro' (endorphins) anoburitswa neuropi paunoita maekisesaizi, kuzvivimba kwakawedzerwa, uye kurara kwakasimba kwaunowana zvinobatsira zvakananga mukusimudzira manzwiro ako.
- Sarudza chiitiko chaunofarira zvikuru wobva watanga. Maminetsi makumi maviri kusvika makumi matatu, mazuva matatu pasvondo, ndiwo mavambo akanaka.
- Kana uine zvimwe zvirwere zvisingaperi, wakura, kana kuti uine njodzi dzehutano, iva nechokwadi chekutaura nachiremba wako usati watanga kurovedza muviri.
- Kana kuora mwoyo kwako kwakanyanya kana kuti zvinhu izvi zvikasabatsira, zvakakosha kutsvaga mazano kuna chiremba. Kurovedza muviri kunotsigira, kwete kutsiva kurapwa.
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