Nzira yekuva munhu anofara, mitemo makumi maviri

Nzira yekuve munhu anofara, zvese izvo zvinogoneka, sei? Sayenzi inoratidza kuti vanhu vanokwanisa kuchinja maonero avo zvachoseUye kuti hazvina kuoma, uye maererano nezvakadhindwa neCNN, zvichitaura Health.com, unogona kutevera anotevera matipi akareruka anogona kukubatsira kuti uve munhu anofara.

1- Kuita mitambo

Kupomba kweropa kubva pamwoyo mumuviri wese kunotungamira mukuburitswa kwemaendorphins, mahormone ane chekuita nekuunza manzwiro emufaro anorwisa kusuruvara kwemweya.

Zvidzidzo zveSainzi zvakaratidza kuti kurovedza muviri kunogona kubatsira kubvisa zviratidzo zvekuora mwoyo. Iwe unogona kungoita chero chiitiko chemuviri kungave kuri kumhanya, kuchovha bhasikoro kana kunyange kufamba nekukurumidza kwemaminetsi makumi maviri kusvika makumi matatu.

Chii chiri chakavanzika chomufaro muupenyu hweroorano?

2- Kudzidzira yoga

Kana chero munhu akanzwa akatsamwa uye akashushikana, pamwe anofanira kumira kwechinguva, uye kudzidzira yoga kuburikidza nenhevedzano yemafambisirwo avanoita kamwe kana kaviri kudzoreredza kudzikama uye kugadzikana.

Yoga inogona kubatsira kubvisa zviratidzo zvekuora mwoyo uye kuzvidya mwoyo, uye nekuisa pfungwa pakufema mitemo yekudzidzira, kutya, kuvhiringidzika uye matambudziko zvinogona kukundwa, uye iyo pachayo inokuita iwe munhu anofara.

3- Miriwo yemashizha

Miriwo yemashizha yakasviba yakaita sepinashi nekare inopa 33% yefolate, chikafu chinobatsira kubvisa mafungiro asina kunaka uye kushushikana nekuti inosimudzira kugadzirwa kwe dopamine muuropi.

Imwe ongororo ya2012 yakawana kuti vanhu vepakati-kati vakatora folate vaive nenjodzi yakaderera yekuora mwoyo.

4- Cognitive behavioral therapy

Cognitive behaviour therapy kurapwa kwakasimbiswa kwekushungurudzika kwekiriniki, kusagadzikana uye kusagadzikana, uye inogona kubatsira chero munhu anongoda kudzidza kukunda pfungwa dzisina kunaka.

CBT inobatsira varwere kuziva uye kudzoreredza mifungo inokuvadza nekuvayedza kuti ichokwadi uye vovatsiva neakanaka, vachivasiya vachifara, vaine hutano, uye mune zvirinani.

5- Kutenga maruva echisikigo

Boka revatsvagiri vepaHarvard University vakawana kuti kuchengeta maruva akanaka emusikirwo kumba kwakakosha kudzivirira kushushikana uye mafungiro asina kunaka.

Zvigumisiro zvekudzidza zvakaratidza kuti maruva mudzimba akapararira pakati pevatori vechikamu mukuedza kunzwira tsitsi kune vamwe, uye vakanzwa kuwedzera kwesimba uye kushingaira kubasa.

Kana iwe ukasangana nekusuwa, zvese zvaunofanirwa kuita kutendeukira kune kukurudzira kwemufaro.. saka ndezvipi?

6- Edza kunyemwerera

Kunyemwerera kunoreva kuti wava munhu anofara.Vamwe vanofunga kuti kunyemwerera kunoita kuti munhu afare.Vamwe vatsvakurudzi vanoti kunyemwerera kunoitawo kuti munhu afare. Kuita kuyedza kuri nyore kunyemwerera, kunyangwe iri yekugadzira, kunobatsira kumisikidza nzvimbo dzekufara muuropi, uye nekudaro kunovandudza mafungiro.

7- Chiedza chekurapa

Kurapa kwechiedza inzira inoshanda yemwaka inokonzeresa kusagadzikana, uye nyanzvi dzinobvuma kuti inobudirira zvakanyanya mukurapa zviratidzo zvekuora mwoyo kukuru.

Bhokisi rakareruka rinogona kumhanya kwemaminetsi makumi matatu kusvika paawa kana munhu akaora mwoyo, asi kuti awane mhedzisiro yenguva refu inofanirwa kushandiswa sechikamu chemaitiro ezuva nezuva.

8 - masikati

Kana bhokisi rechiedza risipo, ritsive nechiedza chezuva kuti uvandudze mafungiro. Kana nzvimbo yebasa kana imba ichipenya, inopa kunzwa kunofadza.

9- Kufamba-famba

Kubuda kunze kwekufamba mumhepo yakachena uye kuratidzwa kune imwe chiedza chezuva, kunobatsira muviri kuburitsa vhitamini D, iyo tsvakiridzo inoratidza kuti zviratidzo zvekushayikwa zvinosanganisira kuora mwoyo, kufunganya uye kuneta. Kufamba kwemaminetsi makumi maviri kusvika makumi maviri nemashanu masikati uye zuva risingapise zvinobata mamiriro epfungwa asina kunaka.

10- Kunhuwa kweorange

Kunhuhwirira kwemichero yemaranjisi, semaranjisi, mandimu, uye mazambiringa, kunokonzeresa kuita kwakanaka kwemakemikari muuropi hwemunhu kunobatsira kubvisa kushushikana. Avo vanoshuvira kunzwa kurerukirwa, vanofanirwa kuisa madonhwe mashoma emafuta ecitrus akakosha pakumanikidza kwemuviri. Kunhuhwirira kunogonawo kusanganiswa nemaruva anonhuwira akadai sejasmine kuwedzera maitiro akanaka.

11- Idya makabhohaidhiretsi

Kudya makabhohaidhiretsi sechikafu masikati kunobatsira kudzorerwa kwesimba uye kunzwa kwomufaro. Kusiyana nemazano akakurumbira ekudzivisa carbs, kudya kwakaderera-carb kwakaratidzwa kuunza manzwiro ekusuwa uye kushungurudzika.

Carbohydrates inosimudzira makemikari anotsigira kugadzirwa kwezvinhu zvinovandudza mamiriro epfungwa uye hunhu hwehuropi. Asi iwe unofanirwa kutarisa kune hutano masosi ezviyo zvese pane yakanatswa makabhohaidhiretsi kuti uwane mabhenefiti uye kudzivirira izvo zvisina kunaka.

Kudya kwemasikati kunogona kuva nemagiramu makumi maviri nemashanu kusvika makumi matatu emakabhohaidhiretsi, akaenzana nezvikamu zvitatu kubva muzvina zvekapu yeoat.

12- Idya turmeric

Mushonga unoshanda mu turmeric, curcumin, une masikirwo antidepressant properties. Kuwedzera turmeric mukudya kune hutano hwakawanda hwemuviri wese, sekuderedza mhedzisiro yerheumatoid arthritis, osteoporosis uye mamwe mamiriro ekuzvimba, pamwe nekurwisa chirwere cheAlzheimer uye chirwere cheshuga.

Zvidzidzo zveSainzi zvakaratidza kuti curcumin inokwidziridza huropi hwemunhu serotonin uye dopamine, saka inzira ine simba yekusimudzira manzwiro uye kuwana mufaro unodiwa.

13- Teerera mimhanzi

Mimhanzi inotungamira kumanzwiro ekufara sezvo ichibatsira kuburitsa kemikari dopamine, iyo inoburitsa manzwiro ekunyaradza uye kuzorora uye inobvisa kushushikana uye kusagadzikana.

14- Nakidzwa nekuimba

Iwe unoda kuva munhu anofara, kunakidzwa nekuimba, saka vatsvakurudzi vanobva kuYunivhesiti yeManchester vakaratidza kuti nhengo duku munzeve yomukati inobatanidzwa nechikamu chehuropi hwemunhu inonyora kunzwa kwekunakidzwa. Iyo sacculus inorekodha manzwi ezwi anoenderana nekuimba anenge ipapo ipapo, achipa munhu manzwiro anodziya uye asinganzwisisike. Saka, imba uchigeza mvura inozorodza, uchityaira, kana pese paunowanikwa.

15- Kudya chocolate nehuku

Kunyangwe ruzhinji rwevanhu rusina hanya kudya chokoreti yakawanda zvakasununguka, chinogona kuwedzera rudo rwayo ndechekuti chokoreti inoita kuti munhu anzwe kufara.

Chocolate ine tryptophan, iyo inosimudzira kugadzirwa kweserotonin muuropi, uye inotungamira kune nani mamiriro. Mhedzisiro imwechete inowanikwa nezvimwe zvikafu zvine tryptophan, sehuku nemazai.

16- Kunwa kofi

Imwe ongororo yeHarvard University yakasimbisa kuti vakadzi vanonwa kanenge kapu mbiri dzekofi nguva dzese vaive nechikamu che15% mukana wekuora mwoyo kupfuura vakadzi vasina kunwa. Zviri nani kunwa kofi isina shuga kana imwe mukaka.

17-Green tea

Green tii ine polyphenols, iyo inobatsira mukurasikirwa nekurema nekuwedzera metabolism, pamwe nekudzikisa njodzi yechirwere chemoyo, high blood pressure, mamwe marudzi egomarara, uye osteoporosis.

Green tea yakaratidzawo kuderedza mazinga ekushushikana, sekuongorora kwesayenzi kwakasimbisa kuti vanhu vanonwa 5 kana kupfuura makapu egreen tea pazuva vane 20% kuderera kwekumanikidzwa kupfuura avo vanonwa zvishoma pane imwe kapu.

18- Kudya ma avocado nenzungu

Avocados anobatsira kuwana mufaro otomatiki, asi tsvakiridzo yesainzi inoratidzawo kuti mafuta ari mumaavocado ndicho chakavanzika chekuvandudza mafungiro ako. Mafuta anoderedza kugayiwa kwezvokudya, nokudaro achiwedzera uwandu hweshuga muropa, achipa kunzwa kwokudzikama uye kugutsikana. Kubatsira kwakafanana kunogona kuwanikwa kubva pakudya nzungu.

19- Salmon

Hove dzine mafuta sesaumoni dzakapfuma mu omega-3 fatty acids, iyo inobatsira mukudzivisa kuora mwoyo. Nokuti omega-3 inochengetedza huropi hunoshanda munzvimbo dzinogadzirisa mafungiro uye manzwiro. Zvakabuda mune imwe ongororo yesainzi zvinoti vakadzi vaisadya hove kaviri pasvondo vaive nechikamu che25% chekubatwa nedepression zvichienzaniswa nevaidya hove kaviri kana kudarika pasvondo. Ehe, omega-3 oiri yekuwedzera inogona kutorwa seimwe nzira.

20- Kuchengeta chipfuwo

Kurera imbwa kana katsi kunogona kuvandudza zvakanyanya hupenyu hwehupenyu, sekufarira kwemhuka yekuona muridzi wayo paanenge achidzokera kumba uye kutendeka nguva dzose kunoita kuti ive shamwari inoshamisa.

Pane zvikonzero zvakasiyana-siyana nei mhuka dzinovaraidza dzichivandudza hutano muhuwandu, asi dzinogona kuchinja mafungiro asina kunaka uye kuita kuti muridzi wavo afare chero nguva.

Zvave zvichiratidzwa kuti kutamba nembwa kana katsi kwemaminetsi gumi nemashanu chete kunoburitsa serotonin, prolactin uye oxytocin, ese ari mahomoni anowedzera mafungiro, asi zvakare anobatsira kuderedza kushushikana kwehomoni cortisol.

Mazano aya haaite kuti uve munhu anofara chero usina chinangwa chekufara uye kugutsikana, zvinova zvinhu zviviri zvakakosha zvaunofanira kuva nazvo kuti uve munhu anofara.