1- Yambiro zviratidzo

Mumwe anofanira kuziva manzwiro avo emuviri, izvo zvinogona kuva zviratidzo zvekutanga zvekuzvidya mwoyo uye kuora mwoyo. Vamwe vanotsanangura kunzwa kwekunetsekana sechitubu chakamonerera mudumbu, kazhinji chinoperekedzwa nekunetseka kukuru mupfungwa. Vamwe vanotsanangura manzwiro emudumbu, pamwe chete nekusagadzikana kwakanyanya mupfungwa.

Uye sezvo munhu wese akasiyana, vanhu vakasiyana vanova nezviratidzo zvakasiyana zveyambiro kuti vazive. Kune vamwe vanhu, pane chiratidzo chekuda kudya, saka chenjerawo kana munhu ari kudya zvakanyanya kana zvishoma pane zvakajairika. Vamwe vanhu vakaneta zvisingaite, vanotadza kurara, vanotadza kuisa pfungwa dzavo pachinhu chimwe chete, kana kuti vanonyanya kushatirwa.

Kana munhu akasangana nezviratidzo izvi, munhu haafanire kumirira kuti zvinhu zvisafambe zvakanaka. Kana kuzvidya mwoyo uye kuora mwoyo zvava kuda kutanga, anofanira kufunga nezvezvakaitika muupenyu hwake munguva pfupi yapfuura, angave asina kufara nazvo kana kuti chii chinofanira kuchinja.

2- Nzeve inoteerera

Vamwe vanhu havazooni zviratidzo zvekushushikana uye kuora mwoyo, asi nhengo dzemhuri kana shamwari dzinogona kuzviona. Naizvozvo, munhu anofanira kutarira zvakadzama mukati make owana zviri kuitika nokupa nzeve ine hanya kune zvinoonekwa neavo vakamupoteredza uye avo vari pedyo naye.

3- Tarisa mapikicha

Kana munhu akatarisa mapikicha ake achangoburwa uye oatarisa ... anotaridzika kusuruvara zvisingaite uye / kana kunetseka? Kana zvakadaro, anofanira kufunga zvaangaita kuti achinje mamiriro acho ezvinhu.

4- Kuburitsa manzwiro

Kana munhu achinetsekana muupenyu hwake, kana kuti akashatirwa, akavhiringidzika kana kusuwa, nyanzvi dzinopa zano rokuti vanofanira kutaura manzwiro avo nokutaura neshamwari, nhengo yemhuri kana kuti murapi.

Manzwiro anogonawo kuratidzwa zvakachengeteka kuburikidza nekunyora, kudhirowa, kutamba, kuimba, kuridza chiridzwa chemumhanzi, kana kutamba mutambo kana chimwe chiitiko. Kana munhu akasaburitsa manzwiro aya, anozofanira kushandisa huwandu hwakakura hwesimba kuunganidza iwo manzwiro, izvo zvinogona kuvaita vaneta uye nokudaro zvinogona kuvhura musuwo wekufunganya nekuora mwoyo.

5- Dzivisa madenderedzwa ane utsinye

Kana uchinge uchinge uchinge uchinge uchinge uchinge uchishungurudzika uye nekusuwa, ndipo pazvinonyanya kuoma kubuda mugomba. Chero ani zvake anogona kusangana nekushushikana uye kunetseka pane imwe nguva muhupenyu hwavo. Asi chinoita kuti munhu asiyane nemumwe mabatiro aanoita kana achinetsekana. Vakawanda vanoshaya zvokuita uye vanotadza kudzora upenyu hwavo, zvichikonzera kufunganya kana kuora mwoyo.

Saka, chakakosha ndechekuti ungaona sei zvinhu uye nekudaro funga izvo munhu anogona kuita kuti ave akanaka pakati pekusagadzikana kwese uye kushushikana. Unogona kudzidza kutamba, kuimba, kuridza chiridzwa, kushambira, kana mumwe mutambo upi noupi. Kufunga nezvenguva yazvino uye kuonga zvinhu zvidiki muhupenyu kunogona kuunza mufaro.

Imwe ongororo yakaitwa naTian Rui Zhang wepaMcGill University muCanada, uye yakabudiswa mu<em>Journal of Neuroscience, yakaratidza kuti kuramba uchiyeuka zvinhu zvisina kunaka kunogona kukonzera kuora mwoyo, nepo kuyeuka zvinhu zvakanaka kunogona kubatsira kuderedza kuora mwoyo.

6- Social support system

Kusarudza shamwari kana nhengo dzemhuri dzinogona kuteerera munhu wacho uye neimwe nzira inogona kubatsira. Uye kushamwaridzana nevanhu vane pfungwa yakanaka yekuseka kunogona kuva sarudzo yakanaka. Kana munhu asingadi kushamwaridzana, anogona kuwana chipfuwo.

7- Kurara nguva dzose

Sangano reUS National Sleep Foundation rinokurudzira kuti vanhu vakuru vawane maawa manomwe kusvika mapfumbamwe ekurara husiku hwega hwega. Zvinobatsirawo kuva nemuitiro wakafanana unosanganisira kurara uye kumuka panguva imwe chete zuva rega rega.

8- Chikafu chinopesana nekuputika

Vatsvagiri kubva kuYunivhesiti yeAlberta vakaona kuti kuora mwoyo kunogona kuve kwakabatana nekuzvimba, saka imwe nzira yekudzivirira kuora mwoyo inogona kunge iri yekudya zvinorwisa-kuzvimba chikafu, izvo zvichabatsirawo majoini ako, mapapu uye ura.

Harvard Medical School inokurudzira rondedzero yezvikafu zvinorwisa-kupisa, izvo zvinosanganisira marudzi ese emabriji, kubva kune sitiroberi kusvika kune cranberries, nekuti iwo akapfuma mune antioxidants mukuwedzera kune cherries, maranjisi, mapichisi, apricots, mapomegranati, nzungu, kunyanya walnuts uye maarumondi. hove dzakakora dzakaita sesalmon neblack cod, nemuriwo wemashizha sespinachi.Madomasi, olive oil negreen tea.

9- Ita maekisesaizi nguva dzose

Chidzidzo chakabudiswa muMolecular Neurobiology chakaratidza kuti kurovedza muviri nguva dzose kunoderedza kuzvidya mwoyo uye kuora mwoyo uye kune anti-inflammatory effect.