Chirichonse chimachitika chifukwa m'matumbo a m'mimba amatha kukhala osiyana kwambiri ndi mafuta m'mbali iliyonse ya thupi. Mitsempha ya m'mimba imaperekedwa bwino kwambiri ndi magazi, imakhala ndi mapulogalamu ambiri omwe amazindikira kuti vuto la hormone - cortisol. Patsikuli, mlingo wa cortisol, kenako umagwa, kenako umatuluka, koma ngati uli ndi nkhawa tsiku ndi tsiku, mlingo wa cortisol umakhala wokwera. Zotsatira zake n'zakuti, ndikumangika nthawi zonse ndi kuperewera kwa cortisol m'mimba, pamakhala mafuta ochulukirapo, chifukwa pali zambiri zomwe zimalandira cortisol.
Mimba yokhwima siyi yokhayo yomwe timapereka chifukwa cha nkhawa nthawi zonse, ndi ntchito yomwe timadana nayo, banja loipa, kupanikizika kwa magalimoto. Nthawi zambiri cortisol imapha neurons mu ubongo, motero imalepheretsa mapangidwe a serotonin, omwe amachititsa kukhala ndi maganizo abwino, omwe pamapeto pake amachititsa kuvutika maganizo.
Kupanikizika kwambiri, mafuta ambiri
Timayamba kudandaula za mimba yanu nthawi ya chilimwe ndipo muyenera kupita ku gombe ndikuvala bikini. Asayansi amatcha mafuta m'chiuno, kulemera kwambiri, mafutawa akugwiritsidwa ntchito ndi matenda a mtima, 2 -ndi digiri ya shuga, mitundu yambiri ya khansa. Mu mawonekedwe athu, chibadwidwe chimathandiza kwambiri. Kodi ndinu "apulo" kapena "peyala"? Pambuyo pake, mwanayo kuchokera kwa makolo adalandira chikhalidwe chake. Matenda omwe amachititsa kuti mitundu yonse ikhale ndi matenda - kuyambira 22 mpaka 25%, yomwe imakhudzana ndi kunenepa kwambiri m'mimba. Njira yokhayo yothetsera vutoli ndiyo kusintha njira ya moyo.
Zakudya zabwino kwambiri
Pofuna kuchotsa mafuta m'mimba mwathu, muyenera kudzidziwitsa njira zothetsera nkhawa - kupuma kwambiri, yoga, kusinkhasinkha. Ku Institute of Mind and Body mu Msika wa Chestnut Hill, ophunzira adagwirizanitsa njira zawo zonse mu "ndondomeko ya kukondweretsa maganizo", kumene amaphunzira kuthetsa nkhawa, kuyambitsa hormone yomwe imapangitsa kulemera.
Izi "Ndondomeko Yokweza Mitambo" imaphatikizansopo chinthu chomwe chili chofunika kuti uwonongeke. Onse omwe ali nawo pulogalamuyi ayenera kutsatira chakudya cha Cretan, chomwe chimaphatikizapo chakudya chopatsa thanzi, chomwe chimaphatikizapo - ndiwo zamasamba, zipatso, mbewu, mtedza, nsomba. Malinga ndi asayansi, zakudya zoterezi za Mediterranean, zimakhala ndi zotsutsana ndi thupi, ndipo zimathandiza thupi kulimbana ndi nkhawa.
Chakudya cholimbana ndi nkhawa
Pali mitundu yambiri ya chakudya chomwe chingatithandize kutuluka muzovuta. Zakudya monga chokoleti, pasitala, makeke, mikate imatchedwa "chakudya chabwino" komanso kwa kanthaŵi kochepa, ikhoza kutonthoza thupi lathu, kupatulapo ilo limatengedwa ngati chakudya chokwanira kwambiri. Timachepetsa mlingo wa cortisol, koma panthawi yomweyi timadya mafuta ambiri, komanso amadya kwambiri ndipo kulemera kwathu sikutsika. Koma ngati timadya zakudya zathanzi, monga tanenera pamwambapa, tidzatsatira chakudya cha Cretan, kotero tidzatsitsa kortisol, ndipo tidya chakudya chochepa.
Tiyenera kumvetsetsa kuti kulemera kwakukulu nthawizonse kumawoneka koyipa, ndipo pamapeto pake, kukhoza kumayambitsa matenda osiyanasiyana, zimakhala zovuta kulimbana nawo kusiyana ndi kumenyana ndi mafuta. Moyo wathanzi, mtendere wamaganizo, masewera ndi zakudya zoyenera. Izi zidzakhala njira yathu yopambana polimbana ndi kulemera kwakukulu.
Zochita za makina abwino
Msungwana aliyense akulakalaka kumuwona wamaliseche wokongola ndi zotanuka. Koma, mungatani kuti mukhale osokonezeka kwambiri m'thupi lathu? Tidzakulangizani zovuta zomwe zingapangitse makina osamalidwa kwambiri kuti akhale operewera kwambiri.
Chitani nambala 1
Choyambira - tidzatsindika zabodza ndipo zitsulo ndizokongoletsedwa. Thupi lanu liyenera kukhala mzere wolunjika. Pang'onopang'ono thupi likhale pansi mpaka likumva lolemera kwambiri. Tidzasokoneza minofu ya makina osindikizira, ngati kuti tsopano wina adzagunda m'mimba. Tidzayesa malo awa kuti tigwire masekondi 60, ndiye kwa kanthawi tidzamasuka. Bwerezani zochitikazo nthawi 15. Timasunga thupi lathu molunjika. Musamachepetse m'chuuno mwanu ndipo musabwezere msana wanu.
Chitani nambala 2
Malo oyambira ali kumanja, miyendo imatambasula. Dzanja lamanzere likugunda m'chiuno.
Pewani pang'ono dzanja lanu lamanja, kuti thupi liyimire mzere wosiyana. Kuphwanya minofu ya makina osindikizira, ndipo mu malo awa idzakhala miniti. Ngati ndizovuta, ndiye kuti tidzakhala ndi mphindi 30. Tiyeni tibwerere ku malo oyambirira, tiyeni tipumule. Bwerezani zochitikazo nthawi 15. Onetsetsani kuti mawondo ndi mchiuno nthawi yochita masewera samakhudza pansi.
Chitani nambala 3
Malo oyambira ali kumbuyo, mikono imasudzulidwa, mawondo akugwa.
Pewani mchiuno mwamsanga kuti thupi likhale lolunjika kuchokera kumapewa mpaka kumaondo. Pewani minofu ya makina osindikizira ndikukweza bondo lakumanja pachifuwa. Pambuyo pa masekondi pang'ono, timatsitsa mwendo ndikubwereza chirichonse, komanso, ndi bondo lakumanzere. Zochita zoterezi si zophweka kuchita, koma ngati ziri zolondola ndi tsiku ndi tsiku kuti azichita sabata, mukhoza kuona zotsatira zabwino.
Chitani nambala 4
Anapanga masewera olimbitsa thupi ngati amenewa. Mtengo wokwanira kwambiri udzakhala makilogalamu atatu.
Malo oyambira - zonyansa m'manja otambasula manja, mapazi pambali ya mapewa.
Tiyeni tipite patsogolo ndi phazi lamanzere, panthawi imodzimodziyo timayambitsa minofu ya osindikizira, tembenuzirani kumanzere. Bondo lanu lirilonse liyenera kupanga mbali yoyenera. Tembenukani ndikubwerera kumalo oyambira. Tiyeni tibwereze ntchitoyi ndi mwendo wina. Timapanga mazokoma awiri nthawi khumi ndi zisanu. Timatsata manja, timawongola, osasuntha, ndipo nthawi yomweyo amakhala omasuka.
Tsopano ife tikudziwa njira zosavuta kuti tikhale ndi chiberekero chokongola ndi chophwa. Ndi malangizowo osavuta komanso zovuta zomwe mungathe kukhala nazo m'mimba.