Okuqukethwe
Ukucindezeleka ngezinye izikhathi kungase kuthinte kabi impilo yethu engokomzimba nengqondo. Kusuka emvelaphi yezinkinga eziningi emzimbeni, ukubiza kuphela imigraines, ukucindezeleka, izinkinga zokugaya ... i-cortisol, okuyi-hormone yokucindezeleka eyaziwa ngokukhuthaza ukukhuluphala kanye nokunciphisa amasosha omzimba. Ngakho-ke singasho ukuthi ukucindezeleka kunemiphumela ebalulekile empilweni. Ngakho ukukhulula kanjani ukucindezeleka ngokuphumelelayo? Ngaphezu kwamasu ahlukahlukene anconyiwe okunciphisa ukukhathazeka nokungezwani kwemisipha, ukulawula ukulala, ukuzivocavoca nokudla ukudla okulinganiselayo kubalulekile. Nakhu okunye ukudla okuqeda ingcindezi okukusiza kakhulu:
Izithelo nemifino
Ukudla okuphezulu ngaphakathi magnesium, ekwenzeni, amavithamini C no-B kanye naku i-omega i-3 yizona ezifaneleke kakhulu ekudambiseni ukungezwani okuhlobene ukucindezeleka futhi unciphise ukukhiqizwa kwe-cortisol.
The izinzuzo zezempilo zezithelo nemifino azisadingi ukwethulwa. Iningi lazo liqukethe i-magnesium. Isipinashi, ubhanana, isibonelo ukudla okuzinzuzo zazo ngokumelene nokucindezeleka zaziwa kahle. Ngaphezu kwalokho, izithelo ezomisiwe njengamagilebhisi, amabhilikosi namakhiwane zithobisa ingqondo.
Futhi cabanga ukufaka ugaliki ekudleni kwakho. Kuyaziwa ngokusebenza kwayo ekunciphiseni ukucindezeleka.
Uju kanye nokuphuma kwalo
Ukulwa nokucindezeleka nokukhathala, ngaphezu kwezakhiwo zabo ze-antioxidant, uju kanye nemikhiqizo etholakalayo iqukethe i-magnesium, i-potassium, insimbi nethusi ngobuningi.
Izinhlanzi ezinamafutha
Kusukela i-omega 3 iyimisoco enamandla kakhulu ekulweni nengcindezi, ukuthanda izinhlanzi ezinamafutha kuyindlela enhle yokugcina ukudoba. Yidla ngaphezu i-tuna, i-salmon noma i-mackerel. Ngesikhathi esifanayo, banezinye izinzuzo zezempilo.
Imbewu
Futhi sebenzisa imbewu efana nama-alimondi, ama-hazelnuts nokhokho. Ngenxa yokunotha kwabo ku-magnesium, bazokusiza ukuthi unciphise ingcindezi.
Ubisi noshokoledi omnyama
Lapho uzwa ubuhlungu bufika phezu kwakho, thatha indishi ubisi olushisayo noma udle ushokoledi omnyama. Uzothola ukuthi amazinga akho e-hormone alawulwa ngokushesha.
Izitshalo ezilwa nokucindezeleka
La ukwelashwa kwe-phytotherapy futhi kuyindlela eyinhlanhla yokunciphisa ukucindezeleka. Ama-herbal teas afana ne-chamomile, i-lime ne-verbena aphakathi kwamakhambi asebenzayo kakhulu; Ngokufanayo, izitshalo ezifana ne-hawthorn, soy, passionflower, ginseng noma i-ginkgo balaba nazo ziyanconywa ukuze kuqedwe ukucindezeleka. I-St. John's Wort nayo iyasebenza.
Water
Into yokuqala okumele uyenze uma uvuka ekuseni ukuphuza amanzi. Hlala unamanzi usuku lonke. Kuyafaneleka futhi ukuphuza amanzi ngaphambi kokudla.
Ngakolunye uhlangothi, kubalulekile ukugwema noma okungenani ukukhawulela ukusetshenziswa kwamafutha amabi, ikhofi notshwala. Bavame ukukhuthaza ukucindezeleka. Futhi sikweluleka ukuthi uzilolonge ezemidlalo futhi ube nesikhathi esimnandi ngezikhathi ezithile.
Nawe? Kuyini ukudla kwakho okwehlisa ukucindezeleka?
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