Kune mazuva ausingafare zvachose. Haunzwi kuda kudya, haugone kurara husiku, unonzwa sekunge zvese zvinofinha. Pamwe idambudziko remhuri, dambudziko kubasa, kana kuti unonzwa kuremerwa mupfungwa pasina chikonzero. Izvi ndizvo zvatinodaidza kuti kuora mwoyo kunokonzerwa nekuzvidya mwoyo, kana kuti "Anxiety Depression". Usafunge kuti uri wega panguva yakaita seiyi. Ngatikurukurei nezvazvo.
Know your body mass index (BMI) and weight classification
Mishonga ndiyo mhinduro chete here?
Kune munhu ari mumamiriro ezvinhu akadai, chiremba anogona kazhinji kunyora mushonga wekuderedza kushungurudzika, mushonga wekuora mwoyo. Hazvina kuipa, nekuti mushonga iwoyo unogona kubatsira kuderedza kushushikana kwako uye kuzvidya mwoyo zvakanyanya, nekukurumidza.
Asi fungidzira, kana munhu akabatwa nechirwere chemwoyo, chiremba anongomupa mushonga we cholesterol ne BP here? Kwete, handiti? Pane kudaro, vanopa mazano akawanda ekurega kusvuta, kudya zvakanaka, kurovedza muviri, uye kudzora kushushikana.
Kuora mwoyo chinhu chimwe chete. Hazvisi zvinhu zvishoma zvinokonzera kuora mwoyo muuropi chete. Idambudziko rakaoma rinosanganisira pfungwa dzedu, muviri, nemweya.
Saka, zvakakosha zvikuru kuchinja mararamiro edu, zvatinodya, uye mafungiro edu patinenge tichitora mushonga. Kemikari yemufaro yakavakirwa pazvinovaka muviri zvinodiwa neuropi hwedu, zvakaita semavhitamini B neomega-3 fatty acids.
Ngatiunganidzei masisitimu ekurapa ekuMadokero nekuMabvazuva pamwe chete
Mukutsvaga mhinduro dzedambudziko iri, tinogona kudzidza zvakawanda kwete chete kubva muruzivo rwemishonga yekumadokero, asiwo kubva muhurongwa hwedu hwekare hwekurapa hwekuMabvazuva. Kunyanya, hurongwa hwekurapa hweAyurvedic hweIndia uye nzira dzekufungisisa dzeuzivi hwechiBuddha, Mindfulness, zvinobatsira zvikuru panyaya iyi.
- Mushonga weAyurvedic: Tinoziva hunhu hwemuviri wedu (mhepo, bile, phlegm) uye tinopa gwara rekuti tingaenzanisa sei hupenyu hwedu zvinoenderana nazvo.
- Kubva muuzivi hwechiBuddha: Hunotiratidza nzira yekuenda kumufaro nekuita zvinhu zvakaita sekudzora pfungwa dzisingadiwe dzinopinda mupfungwa dzedu, kubvisa kutya, kukanganwira vamwe, uye kudzikamisa pfungwa.
Kuora mwoyo kunonyanya kukonzera dambudziko repfungwa pane dambudziko remakemikari muuropi. Saka, kana tikakwanisa kutarisa izvi zvakadzama tozviona semukana wekuita mutsauko mukuru muhupenyu hwedu, ndicho chinhu chakanakisa.
Danho Rokutanga: Ngatitarisirei hutano hwepfungwa dzenyu
Zvichitaurwa zviri nyore, mafungiro edu, simba redu, uye maonero edu pahupenyu zvinotemerwa nekuenzana kwemakemikoro matatu ari muuropi: Serotonin, Dopamine, uye Norepinephrine. Kana izvi zvisina kuenzana, tinosangana nekuora mwoyo.
Tinogona kupatsanura mamiriro ezvinhu aya kuita mhando nhatu huru. Ona kuti unonzwa sei nezve chimwe nechimwe cheizvi.
| Rudzi rwekuora mwoyo | Kuchinja kwemakemikari | Kudya kunobatsira |
|---|---|---|
| Kuora Mwoyo Kunetseka (kusagadzikana nguva dzose, kutya) | Kuderera kwemazinga e serotonin. | Zvikafu zvakapfuma mumakabhohaidhiretsi akaomarara (zviyo zvakaita sembatatisi, mbatatisi, nyemba, nyemba dzegirini, nyemba). Hove dzakapfuma muomega-3 dzakadai sesalmon. |
| Kuora Mwoyo Kukuru (Kukurumidza kutsamwa, kushatirwa) | Mazinga eNorepinephrine nedopamine anowedzera, uye mazinga eserotonin anoderera. | Zvekudya zvinounza rugare, zvine simba rekutonhodza (senge magaka, manwiwa) nemiriwo yakasvibira. |
| Kuora Mwoyo Kusina Simba (Handifariri chero chinhu, ndinogara ndakaneta) | Kuderera kwemazinga e norepinephrine ne dopamine. | Zvekudya zvinomutsa muviri, zvakapfuma muprotein (huku, hove, mazai, mukaka) uye zvinonhuwira. |
Pamusoro pekudya uku, zvinogonawo kukosha kutora zvimwe zvinovaka muviri. Semuenzaniso, mavhitamini B6, B12, folate, omega-3, mavhitamini C naE, uye selenium.Asi yeuka, usati watanga chero chinhu chakadai, unofanira kutaura nachiremba wako womubvunza mazano.
Danho Rechipiri: Chii chinokodzera pfungwa dzako nemuviri wako?
Sekureva kweAyurveda, muviri wedu une zvinhu zvitatu: Mhepo, Moto, neNyika. Izvi zvinotsanangurwa nezvinhu zvakawanda, zvakaita sechimiro chemuviri wedu, rudzi rweganda, kurara, uye kugaya.
- Mhepo: Vanhu vakatetepa, vanogara vachishanda, uye vane pfungwa dzisina kugadzikana. Vanhu ava vane mukana mukuru wekuva nepfungwa dzinoita sedzinoti 'Anxiety Depression'.
- Hunhu hwemoto: Hune simba, hune hasha, uye hunokurumidza kutsamwa. Vanhu ava vanogona kuva nepfungwa dzekuora mwoyo.
- Zvisikwa zvepanyika: Vanhu vakafuta zvishoma, vakadzikama, uye vane usimbe. Vanhu ava vangangotambura ne'Sluggish Depression'.
Kana uri munhu anofarira mhepo, unofanira kuita zvinhu zvinodzikamisa tsinga dzako. Kurovedza muviri zvishoma (kufamba, kumhanya-mhanya), kupedza nguva uri muzvisikwa zvakanaka. Zvakare, zvakakosha kuita mabasa ako ezuva nezuva nenzira yakarongeka, zvichienderana nehurongwa, uye kuenda kunorara panguva yakatarwa.
Kudzidzira kufema (Conscious Breathing)
Iyi ndiyo nzira iri nyore yekudzikamisa pfungwa dzako.
1. Gara wakadzikama.
2. Fema zvishoma nezvishoma uchiverenga kusvika kuchina.
3. Bata mweya wako kwekaviri.
4. Paunenge uchiverenga kusvika pa7, buritsa mweya zvishoma nezvishoma.
Kunyangwe ukaita izvi kwemaminitsi mashanu pazuva, pfungwa dzako dzichanzwa rugare rukuru.
Danho Rechitatu: Ngatifungei Nezvezvinodiwa Zvako Zvemweya
Kuora mwoyo chiratidzo chatinogamuchira. Chinotiudza kuti pane chimwe chinhu muhupenyu hwedu chinofanira kuchinja. Chingave kudya kwedu, kungave kusaita maekisesaizi, kana kuti chingave dambudziko guru remanzwiro kana rehukama.
Zvinonetesa zvikuru kusakwanisa kuchengeta pfungwa dzedu dziri panzvimbo imwe chete uye kunetseka nezvinhu chiuru pasina, mamiriro ezvinhu anonzi "pfungwa dzakapararira." Izvi zvinogona kutiita kuti tiore mwoyo zviri nyore.
Mhinduro yakanakisisa yeizvi ndeyekufungisisa nepfungwa, kana kuti "Kufunga Nepfungwa". Izvi zvinosanganisira kudzidza kurarama munguva iripo , tisingadembi zvakaitika kare kana kutya ramangwana. Izvi zvinotibvumira kudzora pfungwa dzinofamba mupfungwa dzedu.
Zvakare, zvakakosha zvikuru kunzwa kuti hatisi toga munyika ino. Kuva neboka reshamwari nemhuri vaunovimba navo uye vaunonzwisisa, vaunotaura navo, uye vaunotaura navo matambudziko ako zvichava simba guru repfungwa dzako. Kunzwa kuti hausi wega mushonga wakanaka wehutano hwepfungwa.
Mharidzo Yekuenda Nayo Kumba
- Kushungurudzika mupfungwa hakusi dambudziko remakemikari emuuropi chete, asi musanganiswa wepfungwa, muviri, nemweya.
- Zvakakosha zvikuru kutevedzera kudya uye mararamiro anobatsira hutano hwepfungwa dzako.
- Sarudza maekisesaizi nemabasa anoenderana nerudzi rwemuviri wako (mhepo, nyongo, phlegm).
- Dzidzira kudzikamisa pfungwa dzako uchishandisa nzira dzakadai sekufungisisa nezvekufungisisa.
- Hausi wega. Kune vanhu vanogona kukubatsira. Iva nechokwadi chekuona chiremba kuti akupe mazano uye kutaura neshamwari dzako dzaunovimba nadzo nezvematambudziko ako.
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