Okuqukethwe
Cabanga ngempilo yakho engenazinkinga. Uzolahlekelwa ngamakhilogremu ambalwa, ube nobudlelwano obungcono nalabo osondelene nabo, futhi uzoba nombono omuhle ngempilo. Sekungamakhulu eminyaka amasiko ehlukene esebenzisa amakhambi emvelo namakhambi ukusiza ukulwa nemiphumela yengcindezi, futhi manje nawe ungakwenza!
Funda amazinga we-cortisol aphansi ngokwemvelo namazinga okukhathazeka kulula njengokufunda le ndatshana, futhi ukuthatha izinyathelo odinga ukuzithatha ukusiza ukubuyisela impilo yakho esimweni.
ICortisol yingxenye edingekayo YOKUPHILA. Yenzelwe ukukusiza uvuke ekuseni, futhi ikusize ubhekane nezingozi esimeni esiphuthumayo esisongela impilo. Lapho amazinga akho e-cortisol efinyelela esicongweni, imisipha ikhipha inqwaba yama-amino acid, i-glucose yesibindi, nama-acid anikezwa thina ekusakazweni kwegazi ukuze sibe namandla okubhekana nalokhu kuhlaselwa. izimo.
Kodwa-ke, kuze kube namuhla, impendulo yengcindezi ibangelwa zonke izizathu ezingalungile (noma ngabe ukuphuza ikhofi, ukufunda iphephandaba, ukushayela ezimotweni, njll.). Lapho lezi zimo zibangela ukuqhuma kwe-cortisol, isimo sethu sokucindezeleka sifinyelela ezimweni ezithathwa njengezicindezelayo. Ngenxa yalokho, izitho zethu ziyahlupheka, bese siba isisulu sento ethile esingakwazi, ngokubekezela, ukulawula.
Imiphumela Yokucindezeleka Emzimbeni Ayipheli:
- Kusenza sikhule (sinikela ekubhujisweni kwezicubu, ekulahlekelweni yimisipha, ekulahlekelweni kwethambo, ekucindezelekeni komzimba, ekunciphiseni kobuchopho)
- Kusenza sibe nesisindo (kuvusa izifiso zethu zokudla okunoshukela, okunekhalori, nokuminyene)
- Ikhuthaza isifo senhliziyo nesifo sikashukela (ukumelana ne-insulin)
- It buthaka amasosha omzimba (kuvimbela ukukhiqizwa kwamangqamuzana amhlophe egazi
- Ikhuthaza izinkinga zomgudu wamathumbu (yehlisa ukukhiqizwa kwama-enzyme adingekayo ekugayweni kokudla, idonsa amandla kude nohlelo lokugaya ukudla)
- Kwandisa ukuguquguquka kwemizwelo nokudangala
- Kufaka isandla ekukhathaleni nasekuqwashisweni (ngokuphazamisa amandla omzimba okufaka izigaba 3 no-4 zokulala)
Izeluleko Zokuphila Zokunciphisa i-Cortisol:
Cisha izindaba, uyeke ukufunda iphephandaba (izindaba zisekelwe ekwesabeni futhi ziphakamisa amazinga e-cortisol)
Ukuzivocavoca umzimba njalo (kuthuthukisa amakhemikhali anciphisa ukukhathazeka nokudangala)
3. Lala kakhudlwana
4. Gcina amazinga kashukela azinzile (yidla ukudla okulula, okuvamile futhi okulinganiselayo)
5.Zindla (ukuphumula, ukuzindla, i-yoga, ukwenza ubuciko, ukudweba ama-mandalas)
6. Sika i-caffeine (indlela esheshayo yokusiza ukunciphisa ukukhiqizwa kwe-cortisol)
7. Yidla ukudla uphuze amakhambi ukusiza i-cortisol ephansi (bheka ngezansi)
1-Isisekelo esingcwele
I-basil engcwele, eyaziwa nangokuthi i-Tulsi basil, ikhonjwa njengomuthi we-adaptogenic, okusho ukuthi usiza umzimba ukuzivumelanisa nengcindezi.
I-basil engcwele inciphisa ngokoqobo ukukhiqizwa kwama-hormone okucindezeleka, futhi ithuthukise indlela imizimba yethu esabela ngayo futhi isabele ngayo ekucindezelekeni. Ungathenga i-basil engcwele, noma i-Tulsi basil, njengetiye elenziwe nge-basil engcwele, noma ungayidla isisha, uma ungayithola (ngivame ukuyithola enkulisa yangakithi yangakini,). Ngincoma ukuphuza inkomishi eyodwa yetiye le-bassi leTulsi ngosuku.
2-Isipinashi
I-magnesium espinashi ilinganisela ukukhiqizwa kwe-cortisol emzimbeni. Kanjani? 'Noma' Ini? IMagnesium iyiminerali (engingayengeza, iningi lethu alinakho) okuqeda isimiso sakho sezinzwa nokuvimbela ukwakheka kwe-cortisol eyeqile.
Kuyasiza futhi ukulawula amazinga wethu we-melatonin nomfutho wegazi. Kubandakanya isipinashi kuma-smoothies namajusi akho kunciphisa ukucindezela okusebenzayo.
Ukufunda: Ungazindla kanjani
3-Ibhali Nobhontshisi
I-Phosphatidylserine iyisengezo esaziwa njengenye yezivimbeli ze-cortisol ezihamba phambili emakethe. Ngenhlanhla, lesi sakhi singasithola ekudleni okuphelele, njengebhali nobhontshisi. Lezi zitshalo zokudla ezicebile ku-phosphatidylserine zisiza ukulwa nemiphumela emibi ye-cortisol, ikwenza ungakhathazeki kakhulu futhi ucindezeleke.
I-4-Citrus
Sonke siyazi ukuthi izithelo ezisawolintshi zinovithamini C omningi, amawolintshi, ulimu, ulamula, ama-kiwis, namaphayinaphu konke kunamazinga aphezulu kakhulu ale vithamini ebalulekile futhi elwa ne-cortisol.
Ucwaningo oluningi luye lwabonisa ukuthi uvithamini C uyasiza ngempela ekubambeni ukukhiqizwa kwe-cortisol ikakhulukazi ngokuvimbela ama-enzyme abandakanyeka ku-steroidogenesis (ukwakheka kwama-steroids yi-adrenal cortex, ama-testes kanye nama-ovari. I-Cortisone ingenye yemikhiqizo yokugcina yale nqubo).
Ngu-1 mg kuphela ka-vitamin C ngosuku osiza ukuthuthukisa amandla endlala ye-adrenal yokubhekana nokucindezeleka.
Ukufunda: izinzuzo zekhabe
5-Ubhanana
Ngubani ongathandi ubhanana? Ngifaka amanye kuma-smoothies, u-ayisikhilimu, noma ngiwafaka emzimbeni emzimbeni amahora ambalwa ukwenza ubhanana othanda kakhulu isinkwa sikabhanana !
Ngenhlanhla, lezi zithelo ezimnandi zicebile ku-tryptophan ehlanganisiwe, eguqulwa ibe yi-serotonin ebuchosheni, futhi isenze sijabule futhi singacindezelwa. Ubhanana ucebile futhi ngamavithamini B, abalulekile ekusekeleni uhlelo lwezinzwa (kanye nomoya ophansi).
6-Omega 3 fatty acids
Imbewu yeChia, i-hemp, noma yefilakisi, ama-walnuts, amahlumela eBrussels, no-cauliflower konke kunento eyodwa ngokufanayo - zilwa nokuvuvukala futhi zinama-omega-3 fatty acids amaningi anciphisa i-cortisol. !
La mafutha abandakanyeka kwi-biochemistry, physiology, kanye nokusebenza kobuchopho futhi abalulekile ekusizeni i-hippocampus (ingxenye yobuchopho bethu) iphendule i-cortisol ne-corticosteroids eyeqile.
Faka imbewu ye-chia noma imbewu ye-hemp kuma-smoothies noma okusanhlamvu kwakho, nokudla okulula ngamantongomane no-cauliflower ukufaka lawa ma-superfoods amangalisayo wokuqeda ukucindezeleka ekudleni kwakho!
Ukufunda: Siyini isifo sokukhathazeka?
Imifino engu-7-eluhlaza eluhlaza kanye namahlumela amancane
Lapho umzimba wethu umunca amavithamini, amaminerali kanye nama-phytonutrients, impendulo yokucindezeleka iyancipha kakhulu. Lesi yisona sizathu esenza imifino eluhlaza enamaqabunga, ikakhulukazi amahlumela amasha, kufanele ngaso sonke isikhathi afakwe ngaphandle kokudla kwakho kwansuku zonke.
Amahlumela amancane aminyene kakhulu kunezakhi zomuntu omdala, anezikhathi ezingaphezu kuka-4-6 i-vitamin C. elwa nokucindezeleka
Ukudla okungu-8 okunothile eZinc
Ucwaningo lukhombisile ukuthi ukudla okunothe nge-zinc kusiza ukuvimbela uketshezi lwe-cortisol emzimbeni wethu. Le minerali, nayo ebalulekile emathanjeni nasempilweni yokuzivikela ezifweni, itholakala ngobuningi embewini yamathanga, imbewu yesame, udali, izinkukhu, ama-cashews, i-quinoa, imbewu ye-hemp, ama-alimondi, ama-walnuts, uphizi, imbewu ye-chia ne-broccoli.
Ukufunda: khulisa amasosha akho omzimba
9-Amajikijolo
Amajikijolo angenye yezithelo ezinhle kakhulu zokusiza umzimba wakho ukumunca ama-antioxidants anenzuzo. Ama-antioxidants adlala indima ebalulekile ekusizeni ukunciphisa ukuvuvukala futhi anciphise ukukhiqizwa kwe-cortisol.
Luhlelo lokuzivikela lomzimba wethu olusemgqeni wokulwa nokulimala kwamangqamuzana okubangelwa ama-radicals amahhala, futhi asisiza ekunciphiseni ukucindezeleka. Faka amajikijolo lapho wenza i-smoothie ecebile nge-antioxidant, noma uwajabulele njengaleyo nje!