Dzimwe nguva unonzwa sekunge waneta nezvinhu zvese, usingakwanise kuita chero chinhu, uye uchinzwa sekunge mutoro mukuru uri kukuremera here? Iri harisi dambudziko rako chete. Kuora mwoyo chirwere chinosangana nevanhu vazhinji munharaunda yanhasi. Kutora mishonga ndiyo yega sarudzo. Asi nhasi tichataura nezvechirongwa chakakwana chekurapa chicharapa pfungwa dzako nemuviri panguva imwe chete uye chichakubatsira kupora kubva pachirwere ichi nekukurumidza. Kudya kwakanaka, kurovedza muviri, uye kurapa nekutaura ndedzimwe dzenzira dzine simba, kana dzikasanganiswa nemishonga yaunotora, dzichakubatsira kupora nekukurumidza.
Kuora mwoyo kunogona kuwanzoenderana nezvimwe zvirwere. Semuenzaniso, kuora mwoyo kunogona kuonekwa nezvirwere zvakaita sechirwere cheshuga, chirwere chemwoyo, sitiroko, kana kenza. Muzviitiko zvakadaro, zvakakosha kurapa muviri wedu wese.
Kuora mwoyo kunokanganisa sei chikafu nechinwiwa
Wakambozvibvunza here kuti zvinhu zvatinodya zvinogona kukanganisa sei mufaro wedu? Mumwe munhu akatambura nekuora mwoyo akataura zvakaitika kwaari seizvi.
"Ndakatanga kuona kuti ndine depression ndichiri mudiki. Ndakambozviwana kakawanda kubvira ipapo. Panguva iyoyo, ndaidya zvekudya zvisina hutano nekuti zvaive nyore kuwana. Pandaidya zvekudya zvine shuga, manzwiro angu ainzwa zviri nani kwenguva yakati, asi mukati memaawa mashoma, simba rangu nemanzwiro angu zvaidzikira, uye ndainzwa kusuruvara zvikuru. Zvino zvandava kudya miriwo yakawanda, nzungu, nezviyo zvakakwana, ndinonzwa zviri nani uye ndine simba rakawanda. Handifungi kuti ndichakwanisa kukunda depression iyi kunze kwekunge ndachinja kudya kwangu."
Nyanzvi zhinji dzinobvumirana kuti kudya zvine mwero kwezvikafu zvakakwana - kureva zviyo zvakakwana, miriwo, michero, nzungu, hove, nenyama dzisina mafuta akawanda - kwakanakira vanhu vane kuora mwoyo. Zvichitaurwa zviri nyore, kudya zvine mwero kunogona kubatsira kuchengetedza huwandu hweshuga muropa rako hwakagadzikana mukati mezuva rose. Izvi zvinogona kubatsira zvikuru mukuchengetedza manzwiro ako akadzikama.
Vaongorori vachiri kuongorora kana mamwe mavhitamini nezvinovaka muviri zvichigona kubatsira kuderedza kuora mwoyo. Kusvika pari zvino, omega-3 fatty acids , folate , uye vhitamini B12 zvakaratidzwa kuti zvinobatsira, sezvo zvichifungidzirwa kuti zvinobatsira pakushanda kwehuropi.
Asi yeuka: Unofanira kutaura nachiremba wako usati watora mishonga iyi, sezvo dzimwe nguva vanhu vanoishandisa vanogona kunonoka kutsvaga kurapwa kwakasimbiswa nachiremba.
Pane zvinhu zvaunoda kubvisa kubva mukudya kwako here?
Ehe, zvechokwadi. Zvakakosha zvikuru kuti usadye zvimwe zvekudya nezvinwiwa paunenge uchirwisa kuora mwoyo.
| Zvekudya Zvekudzivisa | Sei zvakadaro? (Sei?) |
|---|---|
| Zvikafu nezvinwiwa zvine shuga (zvinwiwa zvinotapira, makeke, mabhisikiti, chikafu chakagadziriswa) | Izvi zvinogona kukonzera kuti huwandu hweshuga muropa hukwire uye hudzikire kamwe kamwe, izvo zvinogona kukanganisa mafungiro ako nesimba rako. |
| Doro | Doro rinogona kuwedzera kuora mwoyo, saka zvakanaka kuti usazvidye zvachose. |
| Caffeine ( kofi, tii, zvinwiwa zvisina doro) | Caffeine inogona kuita kuti vamwe vanhu vanyanye kunetseka. Kunyange hazvo vasiri vese vanonetseka, zvakanaka kuziva izvi. |
Mumwe chiremba wepfungwa anoti vanhu vanosvika 20%-25% yevarwere vake vakanzwa zororo guru kubva mukuora mwoyo mushure mekubvisa shuga ne caffeine mukudya kwavo kwemavhiki maviri. Saka, iwewo unogona kutaura nachiremba wako woedza zvinhu izvi kuti uone kana zvichishanda kwauri.
Kuzorodza kunoshamisa kwekurovedza muviri
Kurovedza muviri chimwe chinhu chine simba chinogona kukanganisa mafungiro ako uye simba rako.
"Kurovedza muviri hakungoderedzi kuora mwoyo chete, asiwo kunoita kuti vanhu vanzwe vachidzora muviri uye vaine simba," anodaro mumwe purofesa wepfungwa. "Ndakatanga kuona mabhenefiti ekurovedza muviri kuburikidza nemanzwiro angu. Ndakatanga kurovedza muviri mazuva matatu pasvondo panguva yekudya kwemasikati. Ndakashamisika kuti ndaiva nesimba rakawanda sei uye kuti ndaiva nekuzvidya mwoyo kushoma sei."
Nekuda kwechiitiko ichi, akatanga kupa zano kuvarwere vake vane kuora mwoyo kuti varovedze muviri. Mhedzisiro yacho inobudirira zvikuru. Dzimwe nguva anobuda muhofisi nevarwere vake oita zvidzidzo zvekurapa achifamba. Nekuti kurovedza muviri chinhu chinogona kudzidzwa nemunhu uye kushandiswa ega, mhedzisiro yacho inogona kushanda uye kugara kwenguva refu kupfuura iyo inowanikwa nepiritsi.
Kutaura zvazviri, ongororo yakaitwa muna 2007 yakawana kuti kune vamwe vanhu, kurovedza muviri kunoshanda semushonga mukurapa kuora mwoyo. Patinoita maekisesaizi, pfungwa dzedu dzinogadzira makemikari akawanda akaita seserotonin , ayo anotibatsira kuti tigare takagadzikana. Mishonga inoitawo zvakafanana.
Uyewo, kurovedza muviri isarudzo yakanaka kune avo vasingagoni kutora mishonga, semuenzaniso, vamwe vanhu vakuru, vanaamai vane pamuviri nepashure pekusununguka, nevana. Vanhu vanoita maekisesaizi havawanzo kudzoka zvakare.
Chimwe chinhu chakanaka nezvekurovedza muviri ndechekuti hakuna migumisiro yakaipa . Sezvo kurovedza muviri kwakanaka kumuviri wako wese, hapana chakaipa nekukuisa muchirongwa chako chekurapa.
Ngatitaurei zviri mupfungwa dzedu uye tive vakasununguka (Talk Therapy)
Kurapa nekutaura, kana kuti psychotherapy, chimwe chishandiso chinokosha chekurwisa kuora mwoyo. Hazvisi zvekutaura neshamwari chete, asi zvinosanganisira nyanzvi yakadzidziswa inokubatsira kunzwisisa matambudziko ako uye kukudziridza hunyanzvi hwaunoda kuti utsungirire matambudziko acho.
Kune mhando mbiri huru dzekurapa nehurukuro dzakabudirira mukurapa kuora mwoyo:
- Kurapa Nemaitiro Ekufunga Nezvepfungwa (CBT): Kurapa uku kunotarisa kuti mafungiro ako asina kunaka nemaitiro ako zvinopa sei kushushikana kwako. Kunokubatsira kushandura mafungiro ako kuti ave akanaka.
- Kurapa Nekubatana: Izvi zvinokubatsira kuvandudza hukama hwako nemhuri yako, shamwari, uye murume/mukadzi. Kana hukama uhwu hukavandudzika, iwewo uchatanga kunzwa zviri nani.
Kurapa nekutaura kunogona kutora mavhiki mashoma kusvika kumakore akati wandei. Kunogona kuitwa munhu ari ega kana kuti muboka. Vanhu vazhinji vanosanganisa kurapwa uku nedzimwe nzira dzekurapa, dzakadai semishonga kana kurovedza muviri.
Kurapa nekutaura kunokupa hunyanzvi hwaunoda kuti ugadzirise kushungurudzika kwenguva refu. Kwakafanana nebhokisi rezvishandiso raunogona kushandisa kana uine dambudziko.
Kukosha kwekurapwa nguva dzose
Chero chirongwa chekurapa chaunosarudza, zvakakosha kuti upe nguva yakakwana yekushanda uye kuramba uchichishandisa. Chero kurapwa, kusanganisira mishonga yekuderedza kushungurudzika, kunogona kutora mavhiki akati wandei kana kupfuura kuti kuonekwe mhedzisiro.Saka usarega.
Zvakakosha kugara uchitaurirana nachiremba wako panguva yese iyi. Taura naye nguva nenguva nezvemanzwiro ako uye kana kurapwa kuri kushanda.
Kana chirongwa chenyu chekurapa chisiri kushanda mushure memavhiki mashoma, musazvidya mwoyo. Kune mishonga yakasiyana-siyana uye nzira dzekurapa dzamunogona kuedza. Kazhinji, kana imwe nzira yekurapa ikasashanda, imwe nzira inoshanda.
Chinhu chakakosha ndechekuramba uchiedza kusvika wawana musanganiswa unokushandira zvakanyanya. Kunyangwe zvingada kushanda nesimba, mhedzisiro yekupedzisira - ndiko kuti, kukunda kuora mwoyo uye kuva nemufaro - inonyanya kukosha.
Mharidzo Yekuenda Nayo Kumba
- Kuora mwoyo hakusi kungonzwa kusuruvara chete, asi chirwere chaicho chinoda kurapwa.
- Kurapa hakusi kungotora piritsi chete. Kudya kwakaringana, kurovedza muviri, uye kurapa nekutaura zvinobatsira zvikuru.
- Kunyangwe kuchinja kudiki sekubvisa shuga ne caffeine kubva mukudya kwako kunogona kuchinja zvikuru mafungiro ako.
- Kunyangwe kurovedza muviri kuri nyore sekufamba kwemaminitsi makumi matatu pazuva kunogona kuunza zororo guru mupfungwa dzako.
- Nekutaura nenyanzvi (Talk Therapy), uchawana simba nezvishandiso zvaunoda kugadzirisa matambudziko kwenguva refu.
- Gara uchitaurirana nachiremba wako. Ipa nguva yekurapwa, iva nemoyo murefu. Zvechokwadi uchawana mhinduro inokukodzera zvakanyanya.
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