Ukudla Okuthoba Imizwa

Silijwayele iqiniso lokuthi ingcindezi nengcindezi yizici ezibalulekile empilweni yethu. Abaningi bazihlanganisa nezinkinga zomsebenzi noma zomndeni. Kodwa-ke, akuwona wonke umuntu owaziyo ukuthi izimbangela zabo zangempela zikhona emzimbeni wethu, ikakhulukazi kumvamisa wokuphefumula.

Izinga lomoya ohogelwayo nophefumulelwe umuntu ophumule ngamalitha ayi-6 ngomzuzu. Kodwa-ke, sivame ukuhogela amalitha ama-2 ngaphezulu. Lokhu kungenxa yokuthi siphefumula ngokujulile futhi kaningi kunalokho okhokho bethu, abaphila eminyakeni engama-80-100 edlule, abaphefumula. Ngakho-ke, sihlala sisesimweni sokuphefumula okungapheli.

Futhi yingakho maningi amathuba okuthi sihlushwe yingcindezi engapheli, okuwumphumela wokwehla kwe-carbon dioxide egazini. Abaxhasi be-Yoga bathi ukuqeqeshwa kanzima kubasiza ekwehliseni ukungena kwabo emoyeni futhi ngaleyo ndlela bathuthukise ukugxila, ikhwalithi yokulala, kanye nekhwalithi yempilo. Ukwenza noma cha kukuwe. Into esemqoka okufanele uyikhumbule ukuthi kufanele ubonane nodokotela wakho ngaphambi kokwenza noma ikuphi ukuvivinya umzimba.

Ukudla okunomsoco nezinzwa

Isimo sesistimu yezinzwa sithonywa ngqo yizinto ezingena emzimbeni womuntu kanye nokudla. Njengoba bebafunde ngokucophelela, ososayensi baletha uhlu lwamavithamini, izakhi zokulandelela kanye nama-organic compounds, ukusetshenziswa kwawo okuzothulisa uhlelo lwezinzwa ngendlela ephephe kakhulu nengokwemvelo. Kubandakanya:

• Wonke amavithamini eqembu B. Yibo abaqinisekisa ukusebenza okujwayelekile kwesistimu yezinzwa. Ngesikhathi kwenziwa lezi zifundo, kutholakale ukuthi enye yezimpawu zokuqala zokushoda kwalawa mavithamini emzimbeni ishosholoza emaphethelweni. Lokhu kwenzeka ngenxa yokulimala komgodla we-myelin, ovikela ama-neurons. Amavithamini eqembu B, futhi, ikakhulukazi, uvithamini B12, asiza ukuyibuyisa. Uvithamini B6 nawo ubalulekile. Ubambe iqhaza ngqo ekukhiqizeni i-serotonin futhi unomthelela omkhulu emsebenzini wama-neurotransmitters - izinto ezibhekene nokudluliswa kolwazi kusuka ku-neuron eyodwa kuya kwenye. I-Vitamin B3 ifanelwe ukunakwa okukhethekile, ngoba inegalelo ekukhiqizeni izinto ezidingekayo ekusebenzeni okujwayelekile kobuchopho.
• Uvithamini E. Ulawula uhlelo lwezinzwa futhi usize ukukhululeka nokuzola izinzwa.
• Vitamin C. Inesibopho sokuhlanganiswa kwezinto ezidingekayo ekusebenzeni kwesistimu yezinzwa futhi kusiza ukuzola izinzwa.
• Uvithamini A. Unomphumela omuhle empilweni yamehlo, kufaka phakathi isimo semizwa ye-optic.
• Omega-3 okunamafutha acid. Zivumela umuntu ukuthi ehlise umoya masinyane, athuthukise ukusebenza kohlelo lwezinzwa, asize ukunaka kangcono, akhumbule imininingwane edingekayo, njll.
• Magnesium. Ithuthukisa ukujikeleza kwegazi futhi inomphumela omuhle esimweni semisipha nezinzwa.
• Ama-antioxidants Aqinisa isistimu yezinzwa futhi asize ukwehlisa izinzwa.
• Selenium. Iyakhombisa uhlelo lwezinzwa futhi ithuthukise ukusebenza kwayo.
• Ama-carbohydrate. Ngaphandle kwabo, ukukhiqizwa kwe-serotonin, enye yamahomoni enjabulo, akunakwenzeka. Inzuzo yayo enkulu ukuthi ikuvumela ukuthi wehlise umoya ngokushesha futhi uphumule. Ngaphezu kwalokho, ama-carbohydrate asiza umzimba ukunciphisa izinga le-cortisol, noma i-hormone yokucindezeleka, egazini.

Ukudla okuphezulu okungu-11 ukuzola izinzwa zakho:

Amajikijolo. Ama-blueberries, ama-raspberries, noma ama-strawberry asebenza kahle. Bacebile ngama-antioxidants emvelo kanye novithamini C. Ngo-2002, kumagazini i-Psychopharmacology, ososayensi bashicilele okutholakele ocwaningweni okufakazela ukuthi ukudla okune-vitamin C kusiza ukulawula ukukhiqizwa kwe-cortisol. Imiphumela yaso yesikhathi eside emzimbeni, phakathi kokunye, yandisa ingozi yesifo senhliziyo, ukudangala nokuqwasha.

Izinhlamvu nokusanhlamvu. Zinomphumela omuhle ekusebenzeni kwenhliziyo futhi zithoba izinzwa ngokwandisa ukukhiqizwa kwe-serotonin.

Inhlanzi. Njengomphumela wocwaningo olwenziwe e-University of Ohio, kwatholakala ukuthi “ama-omega-3 polyunsaturated fatty acids aqukethe, awagcini nje ukudambisa izinzwa, kodwa futhi anciphisa ukukhiqizwa kwama-cytokines emzimbeni. Lezi zinto zingadala ukucindezeleka. "

Amantongomane aseBrazil. Bacebile nge-selenium, ngakho-ke banendawo ebonakalayo yokudonswa komzimba. Ngokocwaningo olwenziwe yi-University of Wales, "Ukudla amantongomane ama-3 eBrazil ngosuku kwanele ukukugcina uzolile futhi unamandla."

Isipinashi. Iqukethe uvithamini K, onomthelela ekuhlanganisweni kwamahomoni abhekene nokwenza ngcono isimo semizwa nokumelana nengcindezi.

I-yogurt noma ushizi onzima. Ziqukethe amavithamini B, ukungabi khona kwawo kunciphisa ukumelana nokucindezeleka.

Uwolintshi. Bacebile ku-vitamin C, owehlisa amazinga e-cortisol, i-hormone yokucindezeleka. Khonamanjalo, ososayensi bathi ngisho inqubo yokuzixebula iyasiza ukwehlisa umoya.

Ama-apula. Ziqukethe i-fiber, i-iron ne-vitamin C, enomphumela omuhle hhayi kuphela ohlelweni lwezinzwa, kepha nasemasosheni omzimba.

Itiye le-Chamomile. Ikhambi elihle kakhulu lesintu elime isikhathi eside. Kuyasiza ukwehlisa umoya, ukudambisa ukungezwani nokuqeda ngisho nokuqwasha. Ukuze uthuthukise umphumela, ungangezela ubisi oluncane kuwo.

Ushokoledi omnyama. Njengamajikijolo, kuhle ekwehliseni amazinga e-cortisol emzimbeni nokusiza ukwehlisa umoya. NgokukaDkt. Christie Leong, “Kunento ekhethekile kushokholethi, i-anandamine, enomthelela omkhulu emazingeni e-dopamine ebuchosheni futhi edala imizwa yokuphumula nokuzola. Ngaphandle kwalokho, ushokoledi uqukethe i-tryptophan. Iyakhululeka futhi isize ukuqeda imizwa yokukhathazeka. "

Ubhanana. Ziqukethe inani elikhulu lamavithamini B, i-magnesium ne-potassium. Kunconywa ukuthi zisetshenziswe ngaphambi kwezivivinyo, imihlangano yebhizinisi ebalulekile, kanye nangezikhathi lapho umuntu eyeka ukubhema. Ngemuva kwakho konke, azisizi nje ukwehlisa umoya, kepha futhi zithuthukisa ukugxila nokunaka.

Iyiphi enye indlela ongayidambisa ngayo imizwa yakho?

1. 1 Shintsha umsebenzi… Uma uba novalo ngenkathi wenza umsebenzi obalulekile - yiyeke isikhashana. Uma usuthulile, ungakwenza ngaphandle kobunzima.
2. 2 Phumela emoyeni omusha bese uphefumula kancane… Igazi lizothuthukiswa nge-oxygen. Futhi uzokwehlisa umoya.
3. 3 Thatha amanzi… Namaphesenti angu-XNUMX okuphelelwa ngamanzi emzimbeni kubangela ukuguquguquka kwemizwelo, ukuphazamiseka nokucasula.
4. 4 Bheka isimo sisonke… Imvamisa, umuzwa wokukhathazeka ubhebhethekiswa iqiniso lokuthi umuntu uphula ngamabomu inkinga eyodwa enkulu ayenze ezincane ezimbalwa. Isibonelo, ukulungiswa kombiko kufaka phakathi ukuseshwa nokuqoqwa kolwazi, ukuhlaziywa kwalo, ukuhleleka kwesistimu, njll. Nokho, lona ngumsebenzi owodwa ongenzeka ongawusingatha ngokuqinisekile.
5. 5 Ungafaki konke enhliziyweni… Izinkinga eziningi esizwa ngazo azisithinti nakithina, ngakho-ke akusikho ukuhlakanipha ukuchitha amandla ethu engqondo kuzo.
6. 6 Ukwenza i-yoga… Inikeza ukuphumula okuphelele.
7. 7 Zindla… Ake uzicabange ukude nezinkinga ezikhona bese wehlisa umoya ngokushesha.
8. 8 Sebenzisa izimfihlo ze-aromatherapy… Iphunga le-rose, i-bergamot, i-chamomile ne-jasmine lizosiza ukwehlisa umoya.
9. 9 Yidla idlanzana lama-walnuts noma imbewu yamathanga… Ziqukethe i-omega-3 fatty acids ekhuthaza ukuphumula.
10. 10 Nciphisa ukusetshenziswa kwekhofi, utshwala nokubhema… Futhi ungasebenzisi kabi okuthosiwe nosawoti. Zibangela ukuphelelwa amanzi emzimbeni nokukhathazeka.
11. 11 Iya ukusikhipha umzimba… Ngesikhathi sayo, imisipha iyakhululeka, kukhishwa i-serotonin bese umuntu ngokuzibandakanya aqede ingcindezi engokomzwelo. Yize kungadingeki nakancane ukuthi kwenziwe nguchwepheshe we-massage we-massage. Ukuthintwa kothandekayo kukodwa kunamandla ayisimangaliso okususa izingxabano nokuqeda ukucindezeleka.