Momwe mungakhalire munthu wosangalala, malamulo makumi awiri

Momwe mungakhalire munthu wosangalala, zonsezo ndizotheka, bwanji? Sayansi imatsimikizira kuti anthu amatha kusintha maganizo awo za moyoNdipo kuti sikovuta, ndipo malinga ndi zomwe zinafalitsidwa ndi CNN, kutchula Health.com, mukhoza kutsatira malangizo osavuta otsatirawa omwe angakuthandizeni kukhala munthu wosangalala.

1- Kuchita masewera

Kupopa magazi kuchokera mu mtima m'thupi lonse kumabweretsa kutulutsa kwa endorphins, timadzi timene timatulutsa timadzi ta chimwemwe tomwe timalimbana ndi kukhumudwa.

Kafukufuku wa sayansi watsimikizira kuti kuchita masewera olimbitsa thupi kungathandize kuthetsa zizindikiro za kuvutika maganizo. Mutha kuchita zolimbitsa thupi zilizonse kaya mukuthamanga, kupalasa njinga kapena kuyenda mwachangu kwa mphindi 20-30.

Kodi chinsinsi cha chimwemwe m’banja nchiyani?

2- Kuchita yoga

Pamene aliyense akumva kukwiya ndi kupsinjika, mwina ayenera kusiya kwa kamphindi, ndikuchita maseŵera a yoga motsatizana ndi mayendedwe omwe amachita kamodzi kapena kawiri kuti abwezeretse bata ndi bata.

Yoga ikhoza kuthandizira kuthetsa zizindikiro za kuvutika maganizo ndi nkhawa, ndipo poyang'ana kwambiri machitidwe oyendetsa kupuma, mantha, zokhumudwitsa ndi mavuto zimatha kugonjetsedwa, ndipo izo zokha zimakupangitsani kukhala munthu wosangalala.

3- Zobiriwira zamasamba

Masamba obiriwira obiriwira ngati sipinachi ndi kale amapereka 33% ya folate, michere yomwe imathandiza kuthetsa kukhumudwa komanso kukhumudwa chifukwa imathandizira kupanga dopamine mu ubongo.

Kafukufuku wina wa 2012 adapeza kuti anthu azaka zapakati omwe adatenga folate anali ndi chiopsezo chochepa cha kupsinjika maganizo.

4- Chidziwitso cha khalidwe

Thandizo lachidziwitso pamakhalidwe ndi njira yotsimikiziridwa yochizira kukhumudwa, kukhumudwa komanso kupsinjika, ndipo imatha kuthandiza aliyense amene amangofunika kuphunzira kuthana ndi malingaliro oyipa.

CBT imathandiza odwala kuzindikira ndi kusintha malingaliro oyipa powayesa kuti ndi olondola ndiyeno m'malo mwake ndi abwino, kuwasiya kukhala osangalala, athanzi, komanso osangalala.

5- Kugula maluwa achilengedwe

Gulu la ofufuza ku yunivesite ya Harvard lapeza kuti kusunga maluwa okongola achilengedwe kunyumba ndikofunikira kuti mupewe kupsinjika ndi kukhumudwa.

Zotsatira za phunziroli zimasonyeza kuti maluwa m'nyumba amafalikira pakati pa omwe akuyesera kumvera ena chisoni, ndipo amamva kuwonjezeka kwa mphamvu ndi chisangalalo kuntchito.

Mukakumana ndi chisoni, zomwe muyenera kuchita ndikutengera zolimbikitsa zachisangalalo.. Ndiye ndi chiyani?

6- Yesani kumwetulira

Kumwetulira kumatanthauza kuti mwakhala munthu wosangalala.” Ena amakhulupirira kuti kumwetulira kumabweretsa chimwemwe. Kuyesera kumwetulira kosavuta, ngakhale kutakhala kochita kupanga, kumathandizira kuyambitsa malo osangalatsa muubongo, motero kumapangitsa chisangalalo.

7- Kuwala mankhwala

Thandizo lowala ndi njira yabwino yothetsera vuto la nyengo, ndipo akatswiri amavomereza kuti ndilopambana kwambiri pochiza zizindikiro za matenda aakulu a maganizo.

Bokosi lowala limatha kuyenda kwa mphindi 30 mpaka ola pamene munthu akuvutika maganizo, koma kuti apeze zotsatira zokhalitsa ayenera kugwiritsidwa ntchito ngati gawo lachizoloŵezi cha tsiku ndi tsiku.

8 - tsiku

Ngati bokosi lowala silikupezeka, sinthani ndi kuwala kwa dzuwa kuti musangalale. Pamene ntchito kapena kunyumba kuli kowala, kumapereka chisangalalo chochuluka.

9- Kuyenda

Kupita kokayenda mumpweya wabwino komanso kukakhala ndi dzuwa, kumathandiza thupi kupanga vitamini D, zomwe kafukufuku akuwonetsa kuti zizindikiro za kuchepa thupi zimaphatikizapo kuvutika maganizo, nkhawa komanso kutopa. Kuyenda kwa mphindi 20 mpaka 25 masana komanso dzuŵa losatentha kumapangitsa kuti munthu asamavutike m'maganizo.

10- Fungo la lalanje

Kununkhira kwa zipatso za citrus, monga malalanje, mandimu, ndi manyumwa, kumayambitsa machitidwe abwino muubongo wamunthu omwe amathandizira kuthetsa kupsinjika. Amene akufuna kumva mpumulo, ayenera kuyika madontho ochepa a mafuta a citrus pazovuta za thupi. Kununkhira kungathenso kusakanikirana ndi zonunkhira zamaluwa monga jasmine kuti muwonjezere zotsatira zabwino.

11- Idyani chakudya chamafuta

Kudya zakudya zopatsa mphamvu masana kumathandizira kubwezeretsanso mphamvu ndi kumverera kwachimwemwe. Mosiyana ndi upangiri wodziwika bwino wopewa ma carbs, zakudya zamafuta ochepa zawonetsedwa kuti zimabweretsa chisoni komanso nkhawa.

Zakudya zama carbohydrate zimathandizira kupanga zinthu zomwe zimapangitsa kuti ubongo ukhale wabwino komanso momwe ubongo umakhalira. Koma muyenera kuyang'ana pa magwero athanzi a mbewu zonse m'malo mwazakudya zopatsa thanzi kuti mupeze phindu ndikupewa zoyipa.

Chakudya chamasana chikhoza kukhala pafupifupi magalamu 25 mpaka 30 a chakudya chamafuta, chofanana ndi magawo atatu mwa anayi a kapu ya oats.

12- Idyani turmeric

The yogwira pawiri mu turmeric, curcumin, ali zachilengedwe antidepressant katundu. Kuwonjezera turmeric ku zakudya kumakhala ndi ubwino wambiri wathanzi kwa thupi lonse, monga kuchepetsa zotsatira za nyamakazi ya nyamakazi, osteoporosis ndi zina zotupa, komanso kulimbana ndi matenda a Alzheimer's ndi shuga.

Kafukufuku wasayansi awonetsa kuti curcumin imathandizira kutulutsa kwa serotonin ndi dopamine muubongo wamunthu, kotero ndi njira yamphamvu yopititsira patsogolo chisangalalo ndikukwaniritsa chisangalalo chomwe mukufuna.

13- Mverani nyimbo

Nyimbo zimabweretsa chisangalalo chifukwa zimathandiza kutulutsa mankhwala a dopamine, omwe amapangitsa kuti azikhala omasuka komanso omasuka komanso amachepetsa nkhawa ndi nkhawa.

14- Sangalalani ndi kuyimba

Mukufuna kukhala munthu wosangalala, kusangalala ndi kuimba, kotero ofufuza ochokera ku yunivesite ya Manchester atsimikizira kuti kachiwalo kakang'ono mkati mwa khutu lamkati kumagwirizanitsidwa ndi gawo la ubongo waumunthu lomwe limalemba kumverera kosangalatsa. Sacculus imalemba mafupipafupi a mawu okhudzana ndi kuyimba pafupifupi nthawi yomweyo, zomwe zimapatsa munthuyo kumverera kwachikondi ndi kosamvetsetseka. Choncho, imbani pamene mukusamba motsitsimula, mukuyendetsa galimoto, kapena pamene mukupezeka.

15- Kudya chokoleti ndi nkhuku

Ngakhale kuti anthu ambiri sadandaula kudya chokoleti chochuluka mwachibadwa, chomwe chingawonjezere chikondi chake ndi chakuti chokoleti chimapangitsa munthu kukhala wosangalala kwambiri.

Chokoleti ili ndi tryptophan, yomwe imathandizira kupanga serotonin muubongo ndikupangitsa kukhala ndi malingaliro abwino. Zotsatira zomwezo zimathekanso ndi zakudya zina zomwe zilinso ndi tryptophan, monga nkhuku ndi mazira.

16- Kumwa khofi

Kafukufuku wa University of Harvard adatsimikizira kuti amayi omwe amamwa makapu awiri a khofi nthawi zonse amakhala ochepera 15% kupsinjika maganizo kusiyana ndi amayi omwe sanamwe. Ndikwabwino kumwa khofi wopanda shuga kapena mkaka.

17-Tiyi wobiriwira

Tiyi wobiriwira ali ndi ma polyphenols, omwe amathandiza kuchepetsa thupi mwa kuwonjezera kagayidwe kachakudya, komanso kuchepetsa chiopsezo cha matenda a mtima, kuthamanga kwa magazi, mitundu ina ya khansa, ndi osteoporosis.

Tiyi wobiriwira wasonyezedwanso kuchepetsa kupsinjika maganizo, monga kafukufuku wa sayansi adatsimikizira kuti anthu omwe amamwa makapu 5 kapena kuposerapo za tiyi wobiriwira patsiku anali ndi kuchepa kwa 20% kusiyana ndi omwe amamwa osachepera chikho chimodzi.

18- Idyani ma avocado ndi mtedza

Mapeyala amathandizira kupeza chisangalalo chokha, koma kafukufuku wasayansi akuwonetsanso kuti mafuta a mapeyala ndizomwe zimakupangitsani kuti mukhale osangalala. Mafuta amachepetsa kagayidwe kachakudya, motero amawonjezera kuchuluka kwa shuga m'magazi, kumapangitsa kukhala bata ndi kukhutira. Phindu lomwelo lingapezeke mwa kudya mtedza.

19- Salmoni

Nsomba zamafuta monga salimoni zili ndi omega-3 fatty acids zambiri, zomwe zimathandiza kupewa kuvutika maganizo. Chifukwa omega-3 imasunga ntchito zaubongo m'malo omwe amawongolera malingaliro ndi malingaliro. Zotsatira za kafukufuku wina wa sayansi zimasonyeza kuti amayi omwe sankadya nsomba kawiri pa sabata amakhala ndi chiopsezo chowonjezereka cha 25% cha kuvutika maganizo poyerekeza ndi omwe amadya nsomba kawiri kapena kuposa pa sabata. Zachidziwikire, mafuta omega-3 owonjezera amatha kutengedwa ngati njira ina.

20- Kusunga chiweto

Kulera galu kapena mphaka kungawongolere kwambiri moyo wabwino, monga chidwi cha chiweto chofuna kuona mwini wake pobwerera kunyumba ndi kukhulupirika kosalekeza kumapangitsa kukhala bwenzi lodabwitsa.

Pali zifukwa zambiri zomwe ziweto zimakhala ndi thanzi labwino, koma zimatha kusintha maganizo oipa ndikupangitsa mwiniwake kukhala wosangalala nthawi iliyonse.

Zatsimikiziridwa kuti kusewera ndi galu kapena mphaka kwa mphindi 15 zokha kumatulutsa serotonin, prolactin ndi oxytocin, zonse zomwe ndi mahomoni olimbikitsa maganizo, komanso amathandizira kuchepetsa kupsinjika kwa hormone cortisol.

Malangizowa sangakupangitseni kukhala munthu wosangalala bola ngati mulibe cholinga chokhala wosangalala komanso wokhutira, yomwe ndi mikhalidwe iwiri yofunika kwambiri yomwe muyenera kukhala nayo kuti mukhale munthu wosangalala.