Kugara pamba zvakajairika here iye zvino? Nzira ina dzinoita kuti tsika iyi ikanganise hutano hwako (Mararamiro Ehupenyu)

Uchifunga nezvemakore mashoma apfuura, wanga uchipedza nguva yakawanda uri kumba kupfuura kare, handiti? Pamwe imhaka yekuti ikozvino 'wava kushanda uri kumba'. Zvisinei, kugara kumba kwava tsika. Kunyange zvazvo paine zvakanaka pane izvi, kunewo zvinhu zvisina kunaka zvinogona kukanganisa hutano hwedu nenzira dzatisingatarisiri. Kusurukirwa, nguva yakawanda yekutarisa skrini, uye kudzikira kwedzidzo yemuviri ndizvo zvinonyanya kukosha. Panguva imwe chete, kugara kumba kwatipawo nguva yakawanda yekurara zvakanaka, kuita zvinhu zvatinofarira, uye kudya kumba. Saka nhasi, ngatitaurei nezvekuti mararamiro matsva aya ari kukanganisa sei zvinhu zvina zvakakosha zvehutano hwedu, uye kuti tingazvishandisa sei zvakanyanya uye tirambe tiine hutano hwakanaka.

Zvekudya Nezvinwiwa: Zvekudya zvakabikwa kumba zvakanaka, asi ndiyo nzira chaiyo yekudya here?

Sezvo tichipedza nguva yakawanda tiri kumba, ipfungwa yakanaka kubika nekudya tiri kumba. Nekuti tinobva tawana chikafu chine hutano, chine macalorie mashoma pane chikafu chinotengwa muchitoro.

Asi dambudziko nderekuti tinodya sei. Munodyawo here muchiona TV, muchitarisa pafoni yenyu, kana muchisangana neZoom kamera yakadzimwa? Kudya muchiita chimwe chinhu chakadai kunogona kukanganisa pfungwa dzedu kubva pazviratidzo zvekuti dumbu redu raguta. Zvadaro tisingazive tinodya chikafu chakawanda kupfuura chatinofanira kudya.

Saka mhinduro yacho ndeipi?

Zviri nyore. Idya chikafu chimwe chete pazuva, usingatarise chero chinhu, uye tarisa chikafu chete. Idya zvishoma nezvishoma, uchinakidzwa neruvara, kunhuhwirira, uye kuravira kwechikafu. Kana ukadya zvishoma nezvishoma, zvichitora maminetsi angangoita makumi maviri, chikafu chinonaka zviri nani. Zvadaro ma enzyme ari mumate edu anobatsira kugaya chikafu zvakanaka, uye muviri unogona kupinza zvinovaka muviri zviri nani.

Kana uchiwanzo tenga chikafu kubva kubasa rekutakura zvinhu, tora nguva usati wadya wocheka miriwo wobika saradhi. Nesarudzo yega yega yaunoita, zvibvunze kuti: "Ndiri kusarudza kutarisana nekurwara here kana hutano?"

Kuzorora: Uri kuzorora zvechokwadi here? Kana kuti uri kuskena pafoni yako?

Kuva pamba kunokupa nguva yakawanda yekuzorora uye kuita chimwe chinhu chaunoda (chido). Kana ukaita chimwe chinhu chinozorodza pfungwa dzako, 'system yekudzikamisa' yemuviri wako inobatidzwa. Mukurapa, tinoidaidza kuti "system yeropa inodzikamisa mwoyo". Izvi zvinobatsira kuderedza kurova kwemoyo wedu uye kuderedza kushushikana.

Asi dambudziko guru pano nderekuti vanhu vazhinji vanofunga nezve "kuzorora" sekuona TV kana kuskena-skena pasocial media pafoni dzavo.

Kuzorodzwa kwechokwadi inguva apo pfungwa dzako nemuviri wako zvinenge zvakasununguka zvakanyanya. Izvi zvinomutsa tsinga yakakosha inonzi "vagus nerve" inomhanya kubva muuropi hwedu ichienda muura hwedu. Unogona kumutsa tsinga iyi kuburikidza nezvinhu zvakaita sekufema zvakadzama uye kufungisisa. Asi paunenge uchitamba pasocial media, chinoitika ndechekuti muviri wako unoburitsa mahormone ekushushikana anonzi "adrenaline" uye "cortisol." Ipapo kurova kwemoyo wako kunowedzera, uye unowedzera kuneta.

Saka unoziva sei kana wakasununguka zvechokwadi? Kana uri kushandisa smartwatch, tarisa kushanduka kwekurova kwemoyo wako (HRV). Paunofema zvakadzama, kana kuti paunofamba muzvisikwa, huwandu uhwu hweHRV hunokwira, zvinoreva kuti uri kuzorora.

Kurara: Kugara pamubhedha kwenguva yakareba kwakafanana nekurara zvakanaka!

Ongororo dzinoratidza kuti vanhu vari kurara kwemaminitsi angangoita gumi nematanhatu kupfuura zvavaiita kare. Kunyange zvazvo zvichifadza kunzwa izvozvo, sevanachiremba, tine dambudziko diki.

"Unonyatsorara zvakanaka here? Kana kuti unongogara pamubhedha kwenguva yakareba?"

Vanhu vazhinji vanoti kunyangwe vakarara kwenguva yakareba, havamuki vakasimba mangwanani. Munguva pfupi yapfuura, TikTokPane katsika kanonzi "kuora pamubhedha." Kanyaya kekugara pamubhedha zuva rese, uchinyepedzera kunge wakazorora. Asi nyanzvi dzehope dzinoti izvi zvinokanganisa wachi yemuviri wako (circadian process) .

Kuti uwane hope dzakanaka uye dzinozorodza, unofanirwa kuva netsika dzakanaka dzekurara (kuchena pakurara).

• Deredza chiedza usiku: Deredzai mwenje mumba menyu inenge awa imwe chete musati marara.
• Usapinda pazviratidziro: Kutarisa foni yako, TV, kana komputa usati warara kunongokurudzira uropi hwako. Chiedza chebhuruu chinoderedza kugadzirwa kwemahormone anokonzera kurara.
• Kurovedza muviri masikati: Munhu anorovedza muviri zvakanaka masikati uye anovhenekerwa nezuva acharara zvakanaka husiku.
• Gadzira tsika ye'nguva yekurara': Sekunge waizorara nemwana mudiki, gadzirira kurara. Edza chimwe chinhu chakadai sekuverenga bhuku kana kuteerera mimhanzi inonyaradza.

Kana uine matambudziko ekurara ari kuramba achienderera mberi, zvakanaka kutaura nachiremba wako nezvazvo.

Kushamwaridzana nevanhu: Mhuri haina kukwana, shamwari dzinokoshawo muhupenyu!

Ichokwadi kuti kugara pamba kunotibvumira kupedza nguva yakawanda nemhuri yedu. Chinhu chakanaka ichocho. Asi chimwe chinhu chatisingazive ndechekuti tinorasikirwa nenguva neshamwari dzedu.

Ongororo yakaitwa muAmerica yakawana chimwe chinhu chinonakidza zvikuru. Pavakabvunzwa kuti, "Dai waiva kune imwe nzvimbo iri kure uye vhiri rakaputika, uye waida rubatsiro panguva yenjodzi, waizova nemumwe munhu waungafonera woti, 'Hei, ndinoda rubatsiro'?", vanhu vazhinji vakashaya mhinduro.

Izvi zvinoratidzei? Hukama hwemhuri hunowanzova hwedivi rimwe chete (semuenzaniso, vabereki vari kutarisira vana vavo). Asi hushamwari hukama hunobatsirana, hunopawo vamwe mukana wekurarama hupenyu hwakanaka. Hunokosha pahutano hwedu hwepfungwa. Kusurukirwa chinhu chinowedzera kurwara kwepfungwa nemuviri.

Saka chaunofanira kuita kuisa parutivi nguva muhurongwa hwako hweshamwari dzako. Pamwe tora nguva shoma kubva kumhuri yako kuti ufonere shamwari kana kuenda kunovaona. Mufaro wepfungwa waunowana kubva mauri uchava mari yakanaka yehupenyu hwako hwese.