Kodi Zabwino Pakupsinjika Maganizo Ndi Chiyani? Njira Zothetsera Kupsinjika Maganizo

Kusadetsa nkhawa kwambiri ndi chisankho. Kupsinjika maganizo kumayambitsa kuthana ndi zovuta zomwe timakumana nazo pamoyo watsiku ndi tsiku. Komabe, ngati sichilamuliridwa, imatha kufikira kuvutika maganizo. Kupsinjika maganizo kumatha kulamuliridwa ndi njira zosavuta za moyo watsiku ndi tsiku. Kupsyinjika ndi kupsinjika maganizo kapena maganizo chifukwa cha mikhalidwe yovuta. Chifukwa cha moyo wokangalika wamasiku ano, anthu ambiri amakumana ndi kupsinjika kwakukulu, kaya akuzindikira kapena ayi. Ngati palibe kuyesetsa kuthana ndi kupsinjika maganizo, kumakhala kosalekeza ndipo kungayambitse matenda ena. Ndiye chabwino kupsinjika ndi chiyani?

Kodi Stress ndi Chiyani?

Kupanikizika ndi chitetezo chachilengedwe cha thupi ku ngozi. Amatulutsa mahomoni omwe amakonzekera machitidwe a thupi kuthawa ngozi. Anthu akakumana ndi vuto kapena chiwopsezo, thupi limayankha mwakuthupi. Thupi limapanga mankhwala ochulukirapo a cortisol, epinephrine, ndi norepinephrine. Izi zimayambitsa zochitika zakuthupi zotsatirazi:

• kuchuluka kwa magazi
• Kutuluka
• Kukhala tcheru

Zonsezi zimapangitsa kuti munthu azitha kuchitapo kanthu pazochitika zomwe zingakhale zoopsa kapena zovuta. Norepinephrine ndi epinephrine zimapangitsa kuti kugunda kwa mtima kufulumire. Zinthu zachilengedwe zimene zimachititsa zimenezi zimatchedwa kupanikizika maganizo. Kupereka chitsanzo cha zinthu zopsinjika; phokoso, khalidwe laukali, galimoto yothamanga, nthawi zowopsya m'mafilimu. 

Zotsatira za Kupsinjika Maganizo pa Thupi la Munthu

Kupsinjika maganizo kumachepetsa ntchito zina za thupi, monga kugaya chakudya ndi chitetezo cha mthupi. Amakonzekeretsa chuma cha thupi popuma, kuyenda kwa magazi, kukhala tcheru, komanso kugwiritsa ntchito minofu nthawi yomweyo. Pakuchita kupsinjika, thupi limasintha motere:

• Kuthamanga kwa magazi ndi kugunda kwa mtima kumawonjezeka.
• Kupuma kumathamanga.
• Chimbudzi chimachepetsa.
• Chitetezo cha mthupi chimachepa.
• Minofu imakhala yolimba kwambiri.
• Kugona kumachitika chifukwa cha kudzuka kwakukulu.

Momwe munthu amachitira zinthu zovuta zimatsimikizira zotsatira za kupsinjika maganizo pa thanzi lonse. Kupsinjika maganizo kumakhudza aliyense m'njira zosiyanasiyana. Zochitika zina zimene anthu kaŵirikaŵiri amazilingalira kukhala zabwino, monga ngati “kukhala ndi mwana, kupita kutchuthi, kusamukira ku nyumba yabwinoko, ndi kukwezedwa pantchito,” zingayambitsenso kupsinjika maganizo. Izi ndichifukwa choti kusintha kwakukulu kumafuna khama lowonjezera, kumabweretsa maudindo atsopano. Komanso, kulowa mu zosadziwika kumayambitsa nkhawa.

Kodi n'chiyani chimayambitsa kupanikizika kwambiri?

Chamoyochi chimapereka mayankho ovuta kupsinjika. Kuthamanga kwa kupuma kumawonjezeka, mpweya wochuluka umaperekedwa, kuthamanga kwa mtima kumawonjezeka, kuthamanga kwa ubongo kumathamanga, kuchenjeza kumawonjezeka, minofu imalimbikitsidwa ndi kuwonjezeka kwa mpweya ndi shuga, chitetezo cha mthupi chimalimbikitsidwa, maselo otetezera akuwonekera.

Kodi si mndandanda wautali bwanji? Mndandandawu udzakhala wautali ngati mawu azachipatala alembedwa. Mwachidule, panthawi yachisokonezo, thupi limachita mosiyana ndi nthawi zonse komanso kusamvana kwa mahomoni amakhala wosakhoza kugwira ntchito zake. Izi mwachibadwa zimayambitsa matenda. Anthu omwe amakonda kupsinjika amakhala ndi mwayi wokhala ndi matenda amtima nthawi 5. Kuopsa kwa matenda monga m'mimba, matumbo, mphumu ndi ziwengo ndizokwera katatu.

Mahomoni opsinjika maganizo amakhudzanso kayendedwe ka chidziwitso mu ubongo. Kupanikizika pang'ono, Ngakhale kuti kumawonjezera kuphunzira, kupanikizika kwambiri kumapangitsa kuphunzira kukhala kovuta.

Pakakhala kupsinjika, ubongo umapereka alamu yankhondo kuti atetezedwe ndi chitetezo. Ayenera kuchitapo kanthu mofulumira akakumana ndi zoopsa. "Ino si nthawi yoti muphunzire." Amaganiza ndikuzimitsa olandira ake onse. Kupsinjika kwakanthawi kumawonjezera chiopsezo cha kukalamba kwaubongo ndi Alzheimer's. Ndikofunikira kuyendetsa bwino kupsinjika kuti mugwiritse ntchito luntha moyenera.

Mitundu Ya Kupsinjika Maganizo

Pali mitundu iwiri yodziwika ya kupsinjika, pachimake komanso chosatha. 

• kupsinjika pachimake

Kupsinjika kwakukulu kumakhala kwakanthawi komanso kofala. Kupanikizika kwamtunduwu nthawi zambiri kumachitika chifukwa cha zochitika zaposachedwa kapena kukakamizidwa ndi zovuta zomwe zikubwera. Mwachitsanzo, munthu akhoza kupsinjika maganizo akamakangana posachedwapa kapena za gulu limene likubwera. Kupsyinjika kumachepa kapena kutha pamene zokambirana zathetsedwa kapena bungwe likupita.

Zopanikizika kwambiri nthawi zambiri zimakhala zochitika zaposachedwa ndipo zimathetsedwa mwachangu. Kupsinjika kwakukulu sikumayambitsa kuwonongeka kofanana ndi kupsinjika kwanthawi yayitali. Zotsatira za nthawi yochepa zimaphatikizapo kupweteka kwa mutu, kupweteka m'mimba, ndi kupsinjika maganizo. Kupsinjika kwakukulu komwe kumabweranso kwa nthawi yayitali kumakhala kosalekeza pakapita nthawi ndikuvulaza thupi.

• kupsinjika kwanthawi yayitali

Kupanikizika kwamtunduwu kumayamba kwa nthawi yayitali ndipo kumakhala kovulaza thupi. Umphaŵi wopitirizabe, ukwati wopanda chimwemwe ndiwo zitsanzo za mikhalidwe imene ingayambitse kupsinjika maganizo kosatha. Zimachitika pamene munthuyo sakupeza njira yopulumukira kupsinjika maganizo ndi kusiya kufunafuna njira zothetsera. Kupsinjika kwanthawi yayitali kumapangitsa kuti zikhale zovuta kuti thupi libwerere kuzinthu zanthawi zonse zomwe zimabweretsa mavuto ndi machitidwe awa:

• mtima dongosolo
• Njira yopumira
• mavuto ogona
• Chitetezo cha mthupi
• ubereki

Munthu amene amavutika maganizo nthawi zonse amawonjezera chiopsezo cha matenda a shuga a mtundu wa 2, kuthamanga kwa magazi ndi matenda a mtima. Matenda ena amisala, monga kupsinjika maganizo, nkhawa, ndi vuto la post-traumatic stress disorder (PTSD) Ndizovuta zomwe zimachitika pamene kupanikizika kumakhala kosalekeza.

Kupanikizika kosalekeza sikungaonekere chifukwa anthu amazolowera kusasangalala pakapita nthawi. Kupsinjika maganizo kumatha kukhala mbali ya umunthu wa munthu ndipo munthuyo amazolowera kukhala ndi vutoli. Anthu omwe ali ndi nkhawa yosatha ali pachiwopsezo chodzipha, kuchita zachiwawa, komanso zinthu zomwe zingayambitse matenda a mtima kapena sitiroko.

Kodi N'chiyani Chimayambitsa Kupanikizika?

Munthu aliyense amachita mosiyana akakumana ndi mavuto. Mkhalidwe wovutitsa munthu wina sukhala ndi zotsatirapo kwa wina. Palibe chifukwa chodziwikiratu chimene munthu wina angamve kukhala wopanikizika kwambiri kuposa wina akakumana ndi kupsinjika komweko. Zochitika m'moyo zimakhudza momwe munthu amachitira ndi zovuta. Zochitika zomwe zingayambitse kupsinjika maganizo ndi monga:

• mavuto abizinesi
• Kusowa nthawi kapena ndalama
• Kutaya wokondedwa
• mavuto a m’banja
• odwala ± K
• nyumba yosuntha
• Ubale, ukwati ndi kusudzulana
• kuchotsa mimba kapena kuchotsa mimba
• Kuopa kuyendetsa galimoto mumsewu wochuluka kapena ngozi
• Kuopa umbanda kapena mavuto ndi anansi
• Mimba ndi kulera ana
• Phokoso lambiri, kuchulukirachulukira ndi kuipitsa
• Kusatsimikizika kapena kuyembekezera zotsatira zazikulu

Zizindikiro za Kupsinjika Maganizo

Mndandanda wa zizindikiro za thupi ndi zamaganizo zomwe zimayambitsa kupsinjika maganizo ndi zazitali. Zizindikiro zodziwika bwino za kupsinjika maganizo ndi: 

• ziphuphu

ziphuphuKupsinjika maganizo ndi chimodzi mwazochitika zomwe zimawonekera. Anthu ena amakhudza nkhope zawo pafupipafupi akakhala ndi nkhawa. Izi zimathandizira kufalikira kwa mabakiteriya komanso kukula kwa ziphuphu.

• Mutu

Zovuta zambiri za ntchito mutu kapena amasamukira anapeza kuti akhoza kuyambitsa kusapeza kugwirizana ndi

• kupweteka kosalekeza

Ululu ndi chidandaulo chofala chomwe chingabwere chifukwa cha kuchuluka kwa nkhawa. Kafukufuku wina wasonyeza kuti kuchuluka kwa mahomoni opsinjika maganizo a cortisol angagwirizane ndi ululu wosatha.

• Kudwala pafupipafupi

Kupsinjika maganizo kumatha kusokoneza chitetezo cha mthupi ndikuwonjezera kutengeka ndi matenda.

• Kutopa ndi kusowa tulo

kutopa kwambiri ndipo kusowa tulo kumabwera chifukwa cha kupsinjika kwa nthawi yayitali.

• kusintha kwa libido

Anthu ambiri amakumana ndi kusintha kwa moyo wawo wakugonana panthawi yamavuto. Kusintha kwa libido kumakhalanso ndi zifukwa zambiri, kuphatikizapo kusintha kwa mahomoni, kutopa, ndi zifukwa zamaganizo.

• mavuto am'mimba

kutsekula m'mimba ndi kudzimbidwa Mavuto am'mimba monga kupsinjika kwakukulu kumatha kuchitika chifukwa cha kupsinjika kwakukulu. Zimakhudza makamaka anthu omwe ali ndi vuto la m'mimba monga irritable bowel syndrome (IBS) kapena inflammatory bowel disease (IBD). Izi ndizochitika zomwe zimagwirizanitsidwa ndi ululu wa m'mimba, kutupa, kutsegula m'mimba, ndi kudzimbidwa.

• kusintha kwa njala

kusintha kwa njala Zimakhala zofala panthawi yachisokonezo. Munthawi zovuta, mutha kupeza kuti mulibe chidwi kapena muli kutsogolo kwafiriji pakati pausiku. Kusintha kwachilakolako kumeneku kungayambitse kusinthasintha kwa thupi pa nthawi yovuta. 

• Matenda okhumudwa

Kafukufuku wina akusonyeza kuti kupsinjika maganizo kosatha kungachititse kuti munthu ayambe kuvutika maganizo.

• kuthamanga kwa kugunda kwa mtima

Kuwonjezeka kwa kugunda kwa mtima kungakhale chizindikiro cha kupsinjika kwakukulu. Ndi kuthamanga kwa magazi, matenda a chithokomiroPalinso zifukwa zina, monga matenda a mtima ndi kumwa mowa wambiri wa caffeine kapena zakumwa zoledzeretsa.

• Kutuluka thukuta

Kuwonetsa kupsinjika kungayambitse thukuta kwambiri. Kutuluka thukuta kwambiri kungathenso kuchitika ndi nkhawa, matenda a chithokomiro, ndi kugwiritsa ntchito mankhwala enaake.

Zotsatira za Kupsinjika Pakhungu ndi Tsitsi

Pamene sitingathe kulamulira kupsinjika maganizo, kumayamba kuwononga thanzi lathu la maganizo ndi thupi. Ngakhale kuti zimayambitsa matenda, timawonanso zizindikiro zake kumaso, khungu ngakhale tsitsi. Zotsatira zoyipa za kupsinjika pakhungu ndi tsitsi lathu ndi izi;

• Zimayambitsa ziphuphu zakumaso.
• Ndi kutupa pansi pa zikope matumba pansi pa maso zimapangitsa kuti zichitike.

• Kupsinjika maganizo kumapangitsa kuti mapuloteni a pakhungu lathu asinthe ndikuchepetsa mphamvu yake. Kutayika kwa elasticity ndi chifukwa cha maonekedwe a makwinya.

• Kupanikizika kumafooketsa chitetezo cha mthupi. Chifukwa cha izi, kusalinganika kwa mabakiteriya kumachitika pakhungu. Kusalinganika kumeneku pakhungu kumayambitsa zofiira kapena zotupa.
• Kuyanika ndi kuyabwa kumachitika pakhungu.

• Kufiira kwakanthawi kumachitika m'dera la nkhope.
• Kupanikizika kumasokoneza kakulidwe ka tsitsi ndipo kumapangitsa tsitsi kuthothoka.
• Tsitsi likhozanso kukhala chifukwa cha kupsinjika maganizo.

• Kupanikizika kumakhalanso ndi zotsatira zoipa pa misomali. Zimapangitsa misomali kusweka, kuonda ndi peel. 
• Zimachepetsa kuchira kwa mabala.

Kodi Kupsinjika Maganizo Kumatani?

Dokotala amayesa kuzindikira kupsinjika maganizo pofunsa munthuyo za zizindikiro zake ndi zochitika pamoyo wake. Kupanikizika kumakhala kovuta kuzindikira chifukwa zimadalira zinthu zambiri. Madokotala amagwiritsa ntchito mafunso, njira za biochemical, ndi njira zakuthupi kuti azindikire kupsinjika. Komabe, ali ndi cholinga kapena sangakhale othandiza. Njira yolondola kwambiri yodziwira kupsinjika maganizo ndi zotsatira zake pa munthuyo ndi kuyankhulana kokwanira, kupsinjika maganizo, kumaso ndi maso.

Kuchiza ndiko kugwiritsa ntchito njira zochepetsera kupsinjika maganizo kapena pochiza chomwe chayambitsa ndi mankhwala. Mankhwala omwe angathandize munthu kumasuka ndi monga aromatherapy ndi reflexology.

Mankhwala ochepetsa kupsinjika

Nthawi zambiri madokotala sapereka mankhwala oti athane ndi kupsinjika maganizo pokhapokha ngati akuchiza matenda aakulu monga kuvutika maganizo kapena nkhawa. Antidepressants amagwiritsidwa ntchito pochiza kuvutika maganizo ndi nkhawa. Koma pali chiwopsezo chakuti mankhwalawa amabisa kupsinjika m'malo mothandizira kupirira. Ma antidepressants angayambitsenso zovuta zina ndikuwonjezera zovuta zina.

Kupanga njira zothanirana ndi nkhawa kusanakhale kwanthawi yayitali kapena koopsa kumathandiza munthu kuthana ndi vutoli komanso kukhala ndi thanzi labwino komanso lamalingaliro. Anthu omwe akukumana ndi kupsinjika kwanthawi yayitali komanso kupsinjika kwambiri ayenera kupita kuchipatala.

Njira Zothetsera Kupsinjika Maganizo

• khalani ndi nthawi nokha

Khalani ndi nthawi yoti mukhale kutali ndi nkhawa ndikukhala mosangalala mu ntchito yanu yotanganidwa. Chitani zinthu zomwe mumakonda.

• Khalani kutali ndi mowa ndi ndudu

Mowa ndi kusuta zimawononga thupi, maganizo ndi thanzi. Ndizovuta kuthana ndi nkhawa ndi thupi losweka. 

• masewera olimbitsa thupi nthawi zonse

Thupi lanu likamagwira ntchito, mudzakhala osangalala komanso mudzatha kuchepetsa nkhawa. 

• Chitani ntchito zambiri momwe mungathere

Kuyesera kuchita chilichonse kumawonjezera kupsinjika.

• Osalonjeza zinthu zomwe simungathe kuzikwaniritsa

Mukanena kuti mukhoza kuchita chinachake koma simungathe kuchita, mumaona kuti muli ndi udindo. Ganizirani kawiri musanapange lonjezo. 

• Khalani ndi chizolowezi chodya pafupipafupi

Chakudya chimakhudza maganizo a anthu. Kuperewera kwa zakudya m'thupi kumawononga thanzi lathupi ndi maganizo.

• Pezani zosangalatsa

Khalani ndi zosangalatsa zomwe mungathe kuzisamalira nthawi zonse. Ndi njira yabwino kwambiri yopewera nkhawa. 

• Khalani ndi zolinga zomwe mungathe kuzikwaniritsa

Zolinga zapamwamba zimakutsitsani mukapanda kuzikwaniritsa. Izi zimabweretsa nkhawa.

• dzilimbikitseni

Musamayembekezere kuti ena azikuyamikilani. Mukhoza kupewa kupsinjika maganizo mwa kudzilimbikitsa nokha. 

• Gwiritsani ntchito bwino nthawi yanu

Ntchito zomwe sizimachitidwa pa nthawi yake zimapatsa anthu nkhawa, gwiritsani ntchito bwino nthawi yanu komanso ntchito yanu pa nthawi yake. 

• kumwetulira

Kumwetulira moona mtima ndiyo njira yofunika kwambiri yothetsera kupsinjika maganizo. 

• Khalani kutali ndi anthu amanjenje

Anthu omwe amatulutsa mphamvu zopanda mphamvu amakukhudzani molakwika ndikuyambitsa kupsinjika. Osayanjana ndi anthu otere.

• kutenga vitamini C

Malinga ndi akatswiri Vitamini C Amachepetsa zotsatira za mahomoni omwe amayambitsa nkhawa. Mutha kumwa magalasi a 2 a madzi ochulukirapo a vitamini C tsiku lililonse.

• Khalani ochezeka

Kucheza ndi anzanu kumachepetsa nkhawa.

• mverani nyimbo

Amati nyimbo ndi chakudya cha moyo. Kumvetsera nyimbo ndi ntchito yothandiza kuthetsa nkhawa.

• samalira munda

Ntchito zolima dimba monga kuthirira maluwa komanso kutanganidwa ndi zomera zimachepetsa nkhawa. zatsimikiziridwa. 

• Chezani ndi anzanu

Kugawana zochita zanu za tsiku ndi tsiku kapena vuto ndi wina kumakupumitsani ndikukulepheretsani kupsinjika. 

• Idyani ma carbohydrate ovuta

Zakudya zopatsa mphamvu zimapatsa mphamvu. Choncho, zimaganiziridwa kuti zimakhala ndi zotsatira zabwino polimbana ndi nkhawa.

• kuchita masewera

Masewera amalola thupi lanu ndi mzimu wanu kupuma. Zimathandizanso kuti mukhale kutali ndi nkhawa poyambitsa kutulutsa kwa hormone yachimwemwe. 

• kuyenda

Kuyenda kumathetsa kusagwirizana m'moyo wanu komanso kumachotsa zinthu zomwe zimayambitsa kupsinjika.

• chitsulo

Kusita ndi kusuntha kwachizolowezi kumathandiza kuti ubongo ukhale kutali ndi malingaliro polola kuti ubongo ukhale wopanda kanthu.

• kupuma

Gwero la kupsyinjika ndikuti thupi latopa. Mutha kupewa izi popuma pang'ono mukamagwira ntchito.

• Imbani mofuula

Kuimba kumakuthandizani kuti mupumule. Mutha kuyesanso kungofuula pamalo opanda kanthu.

• sewera ndi nyama

Kafukufuku wasonyeza kuti kusamalira nyama kumachepetsa nkhawa. Ngati mungathe, sewerani ndi nyama kapena pezani chiweto. Ngati simungathe kuchita izi, penyani zolemba zanyama.

• Chitani masewera olimbitsa thupi komanso kupuma

Kusinkhasinkha, kutikita minofu ndi yoga kumathandiza kuchepetsa nkhawa. Njira zopumira ndi kupumula zimachepetsa kugunda kwa mtima ndikulimbikitsa kumasuka. 

• Pepani

Simungathe kusintha ena. M'malo momangoganizira zolakwa za ena kapena zolakwa za ena kwa inu, vomerezani anthu momwe alili ndi kukhululukira zolakwa zawo.

• pempherani

Kaya mumakhulupirira zotani, kuthawira kwa Mlengi ndikotonthoza.

• werengani buku

Ntchito yabwino kwambiri yochotsera malingaliro anu atsiku ndi tsiku, kufufuza maiko osiyanasiyana ndikupanga malingaliro osiyanasiyana ndikuwerenga buku.

• kuchepetsa kudya kwa caffeine

Amapezeka mu khofi, tiyi, chokoleti ndi zakumwa zopatsa mphamvu tiyi kapena khofi Ndi chinthu cholimbikitsa ndipo chimayambitsa nkhawa chikamwedwa pamlingo waukulu. Imwani caffeine pang'onopang'ono.

• M'chilimwe

Njira imodzi yochepetsera nkhawa ndiyo kulemba. Lembani maganizo abwino, zochitika m'moyo wanu Zidzathandiza kuthetsa nkhawa.

Matiyi Abwino Pa Kupsinjika Maganizo

Pali ma tea omwe ali ndi zotsatira zotsimikiziridwa zomwe zimakhala zabwino kupsinjika maganizo. Mukhoza kuyesa imodzi mwa njira zomwe zili pansipa.

• Tiyi ya lavender

Wolemera mu antioxidants, mavitamini, mchere ndi mafuta ofunikira tiyi ya lavendaAmagwiritsidwa ntchito kugona bwino usiku komanso kukhazika mtima pansi misempha. Ndikosavuta kukonzekera tiyi ya lavender, yomwe mungapeze mosavuta kwa azitsamba. Mukhoza kuuphika poponya lavenda wouma wochuluka m'madzi otentha.

• tiyi chamomile

Ubwino wa chamomile, womwe umagulitsidwa ngati tiyi m'matumba otayika, samatha ndi kuwerengera. Kuphatikiza pa ubwino wake wopanikizika, amagwiritsidwa ntchito pochiza ululu wa m'mimba, mantha, chifuwa, kulumidwa ndi tizilombo, chifuwa, kutentha.

Zakudya Zomwe Zili Zabwino Pa Kupsinjika Maganizo

Zakudya zina ndi zakumwa zimakhala ndi mphamvu zochepetsera nkhawa. Zakudya zomwe zimathandizira kupsinjika ndi:

• Chard

Chardndi masamba obiriwira obiriwira odzaza ndi zakudya zolimbana ndi nkhawa. Kukhala wolemera mu magnesium kumagwira ntchito yofunika kwambiri pakuyankha kupsinjika kwa thupi. Kuchepa kwa mcherewu kungayambitse zinthu monga nkhawa ndi mantha. Komanso, kupsinjika kwakanthawi kumachepetsa nkhokwe za magnesium m'thupi, zomwe zimapangitsa kuti mcherewu ukhale wofunikira kwambiri mukakhala ndi nkhawa.

• Mbatata

Mbatata Kudya zakudya zopatsa thanzi zopatsa thanzi, monga, kumathandizira kuchepetsa kupsinjika kwa hormone cortisol. Imadzaza ndi zakudya zomwe ndizofunikira pakuyankha kupsinjika, monga vitamini C ndi potaziyamu.

• Atitchoku

AtitchokuNdi gwero lokhazikika la ulusi ndipo ndi wolemera kwambiri mu prebiotics, mtundu wa ulusi womwe umadyetsa mabakiteriya ochezeka m'matumbo. Lilinso ndi potaziyamu, magnesium, mavitamini C ndi K. Zonsezi ndi zathanzi zofunikira poyankha kupsinjika.

• Kutseka

Kufotokozera mtima, chiwindi ndi impso za nyama monga ng'ombe ndi nkhuku offalNdi gwero labwino kwambiri la mavitamini a B monga B12, B6, riboflavin ndi folate, omwe ndi ofunikira pakuwongolera kupsinjika. Mavitamini a B ndi ofunikira pakupanga ma neurotransmitters monga dopamine ndi serotonin, zomwe zimathandiza kuwongolera malingaliro.

• Dzira 

Dzira Ili ndi mavitamini, mchere, amino acid ndi ma antioxidants omwe amafunikira kuti ayankhe bwino pamavuto. chopatsa thanzi chopezeka chochuluka muzakudya zochepa zokha choline ndi wolemera mu Zimanenedwa kuti choline imagwira ntchito yofunika kwambiri pa thanzi laubongo komanso imateteza kupsinjika.

• nkhono

Monga mussels, oyster nkhono, kumawonjezera maganizo taurine kuchuluka kwa amino acid. Taurine ndi ma amino acid ena amafunikira kuti apange ma neurotransmitters monga dopamine, omwe ndi ofunikira pakuwongolera kuyankha kupsinjika. Kafukufuku akuwonetsa kuti taurine imatha kukhala ndi antidepressant.

Nkhono za nkhono zili ndi vitamini B12, zinki, mkuwa, manganese ndi selenium, zomwe zimatha kusintha maganizo. 

• nsomba zamafuta

Nsomba ya makereleNsomba zamafuta monga herring, salimoni, ndi sardines zili ndi mafuta ambiri a omega 3 ndi vitamini D, omwe amathandizira kuchepetsa nkhawa komanso kusintha malingaliro.

Omega 3 fatty acids ndi ofunikira pa thanzi laubongo ndi malingaliro, komanso amathandizira thupi kuthana ndi kupsinjika. Kudya pang'ono kwa omega 3 mafuta kumayambitsa nkhawa komanso kukhumudwa. Vitamini D imagwira ntchito zofunika kwambiri monga thanzi labwino komanso kuwongolera kupsinjika. Kuchepa kwa vitamini imeneyi kumawonjezera chiopsezo cha nkhawa ndi kupsinjika maganizo.

• Parsley

ParsleyNdi zitsamba zopatsa thanzi zodzaza ndi ma antioxidants. Kupsinjika kwa okosijeni kumatha kuyambitsa zovuta zamaganizidwe monga kukhumudwa ndi nkhawa. Kafukufuku akuwonetsa kuti zakudya zokhala ndi ma antioxidants zimathandizira kupewa kupsinjika ndi nkhawa. Parsley ndi wolemera kwambiri mu carotenoids, flavonoids ndi mafuta ofunikira, omwe ali ndi antioxidant wamphamvu.

• adyo

adyoLili ndi mankhwala a sulfure omwe amathandiza kuonjezera milingo ya glutathione. Antioxidant imeneyi ndi mbali ya chitetezo choyamba cha thupi ku kupsinjika maganizo. Kafukufuku wa zinyama amasonyeza kuti adyo amathandiza kulimbana ndi nkhawa komanso kuchepetsa zizindikiro za nkhawa ndi kuvutika maganizo.

• Tahini

TahiniAmapangidwa kuchokera ku sesame, yomwe ndi gwero labwino kwambiri la amino acid L-tryptophan. L-tryptophan ndi kalambulabwalo wa ma neurotransmitters omwe amawongolera dopamine ndi serotonin. Zakudya zokhala ndi tryptophan zimathandizira kuti munthu azisangalala komanso achepetse kukhumudwa komanso nkhawa.

• mbewu za mpendadzuwa

MpendadzuwaNdi gwero lambiri la vitamini E. Vitamini E imagwira ntchito ngati antioxidant yamphamvu ndipo ndiyofunikira kuti mukhale ndi thanzi labwino. Kudya pang'ono kwa michere imeneyi kungayambitse kusinthasintha kwa malingaliro ndi kupsinjika maganizo. Mpendadzuwa umakhalanso ndi zakudya zina zochepetsera nkhawa monga magnesium, manganese, selenium, zinki, mavitamini a B ndi mkuwa.

• burokoli

burokoli Masamba a Cruciferous monga masamba a cruciferous ali ndi mavitamini ndi mchere monga magnesium, vitamini C ndi folate omwe amalimbana ndi matenda ovutika maganizo. Izi masamba ndi sulfure pawiri ndi bata ndi antidepressant kwenikweni. sulforaphane Komanso ndi wolemera mawu a

• Nkhuku

NkhukuLili ndi mavitamini ndi minerals olimbana ndi nkhawa monga magnesium, potaziyamu, mavitamini a B, zinki, selenium, manganese ndi mkuwa. Legume yokoma iyi imakhala ndi L-tryptophan, yomwe imatulutsa ma neurotransmitters omwe amawongolera momwe thupi likuyendera.

• Mabulosi abuluu

Mabulosi abuluuamawongolera malingaliro. Chipatsochi chimakhala ndi flavonoid antioxidants yokhala ndi anti-yotupa komanso neuroprotective zotsatira. Imateteza kuwonongeka kwa ma cell pochepetsa kutupa kokhudzana ndi kupsinjika.

• Katsitsumzukwa

Kuchepa kwa folic acid m'thupi kumayambitsa kukhumudwa. Katsitsumzukwa Lili ndi folic acid yambiri ndipo limatha kudyedwa mosavuta pafupifupi chakudya chilichonse. Ndi imodzi mwazakudya zabwino kwambiri zomwe mungadye kuti muchepetse nkhawa komanso kupsinjika.

• Ma apurikoti owuma

apricotsLili ndi magnesium yambiri, yomwe imachepetsa kupsinjika maganizo komanso imakhala yotsitsimula minofu.

Zomera Zomwe Zimachepetsa Kupanikizika

• Ginger

Gingerkupsinjika ndi kupsinjika Ndi zitsamba zogwira mtima zomwe zimagwiritsidwa ntchito powunikira. Mutha kuphika ndi kumwa tiyi wa chomera ichi.

• jojoba

Jojoba imakhala ndi mphamvu yochepetsera thupi. Sambani thupi lanu ndi sopo wokhala ndi jojoba. Kumakhazika pansi maganizo ndi thupi. Jojoba mafutaItha kugwiritsidwa ntchito ngati mafuta otikita minofu kuti muchepetse nkhawa. Onjezani madontho angapo kumadzi anu osamba ndipo zidzakhala ndi zotsatira zochepetsetsa m'maganizo mwanu.

• Ginkgo biloba

Ndi imodzi mwa zitsamba zabwino kwambiri zochepetsera nkhawa komanso kupsinjika. Ginkgo biloba Lili ndi antioxidant komanso kutonthoza katundu. Masamba ake ali ndi flavonoid glycosides ndi terpenoids omwe amatha kuthetsa nkhawa. 

• mizu ya valerian

mizu ya valerianIli ndi mbiri yakale yogwiritsidwa ntchito pochiza mavuto ndi kugona. Lili ndi zinthu zina zomwe zimachepetsa nkhawa. Musanagwiritse ntchito muzu wa valerian, muyenera kufunsa dokotala chifukwa zingakhudze mankhwala ena.

• Mafuta a Bergamot

Mafuta a Bergamot ndi mafuta onunkhira ochokera ku peel lalanje. Chithandizo cha Aromatherapy ndi mafutawa chimachepetsa mahomoni opsinjika. Choncho, mwachibadwa amathetsa kupsinjika maganizo ndi kupsinjika maganizo. Mutha kupuma madontho ochepa amafuta a bergamot pansalu kapena papepala. 

• Bulugamu

Zosakaniza zomwe zimapezeka mu eucalyptus ndizovuta. ndipo imathandiza kuthetsa nkhawa. Mukhoza kumwa tiyi wopangidwa kuchokera ku masamba owuma a zomera. Mutha kununkhiza podontha dontho la mafuta a bulugamu pansalu. Zimakhudza maganizo.

• theanini

Theanine ndi amino acid yomwe imapezeka mu tiyi. Zimachepetsa kupsinjika maganizo ndi thupi ndikukweza khalidwe. Zimakhalanso ndi zotsatira zochepetsera. Omwe amakumana ndi zovuta chifukwa chazovuta komanso kupsinjika amatha kugwiritsa ntchito theanine supplement. Mlingo woyenera wa theanine ndi 200 mg patsiku.

Kuchepetsa Kupsinjika Maganizo

• Pitani kokayenda ndi kupewa malo ogulitsira kuti mupewe kupsinjika. Kuyenda m'chilengedwe kumapereka mpweya wambiri ku ubongo. Malingaliro okondwa ndi chiyembekezo zimatuluka ndipo mumayamba kusangalala ndi zinthu zazing'ono.
• Gwiritsani ntchito ola limodzi patsiku pazinthu zomwe mumakonda kuti mukhale ndi moyo wathanzi. Kumanani ndi anthu atsopano kuti muchepetse nkhawa zanu zatsiku ndi tsiku.
• Makandulo onunkhira amatseka.
• Yesani kutikita minofu.

Ngati simungathe kupirira kupsinjika maganizo, funsani akatswiri. Yang'anani dziko motsimikiza kuti mukhale athanzi. Chofunikira ndikutha kuchitapo kanthu pazochitika moyenera komanso moyenera.

Munthu amene nthawi zonse amayesa kudzikonza yekha ndikuwongolera malingaliro ake, malingaliro ake ndi machitidwe ake moyenera komanso mosasinthasintha amayankha kupsinjika m'njira yathanzi. Ndi anthu okhawo omwe amadzidalira okha komanso omwe ali pamtendere ndi iwo eni komanso gulu la anthu omwe angakwanitse izi. Mkhalidwe wakukhala wokondwa ndi wopambana ndikudzidziwa wekha.

Gwero: 1, 2, 3, 4