Kuzvidya mwoyo idambudziko rakajairika rehutano hwepfungwa rinobata mamirioni avanhu pasi rese.Nzira yakakwana yekugadzirisa kuzvidya mwoyo inosanganisira kuchinja mararamiro uye nekubatanidza kuzvidya mwoyo-kuderedza zvinowedzera mumararamiro ako ezuva nezuva.Nekuita mabasa ekuderedza kushushikana, kuchengetedza chikafu chine hutano, uye kutora zvinozorodza zvekuwedzera, vanhu vanogona kunyatso gadzirisa kushushikana uye kugadzirisa hutano hwese.Chinangwa chekutora nzira yakakwana yekugadzirisa kushushikana ndechekuvandudza hutano hwese uye kuwana pfungwa yekudzikama uye kudzikama.Nekuita shanduko yemararamiro akanaka uye nekutora kuzvidya mwoyo-kubvisa zvinowedzera, vanhu vanogona kuwedzera kugona kwavo kudzora hutano hwepfungwa uye kurarama hupenyu hunogutsa.
Kuzvidya mwoyo kunowanzoitika, asi kunogonawo kushungurudza zvikuru."Nei ndiri kunetseka?"Uyu mubvunzo unobvunzwa nevanhu vazhinji, kazhinji nekushungurudzika uye kuvhiringidzika.Pane zvinhu zvakawanda zvinogona kukonzera manzwiro ekuzvidya mwoyo, uye kunzwisisa zvinhu izvi kunogona kuva danho rinokosha mukugadzirisa uye kukunda kufunganya.
Zvose zvakatipoteredza uye zvipenyu zvinogona kukonzera manzwiro ekushushikana.Kune vamwe vanhu, kufunganya kungave kuri mugumisiro wemajini kumatambudziko ehutano hwepfungwa.Muzviitiko izvi, mubvunzo hausi "Sei ndichizvidya mwoyo?"asi vachiziva kuti kufunganya chikamu chemajini avo.Zvisinei, kunyange kune avo vane genetically predisposed, zvikonzero zvezvakatipoteredza zvinogona kuita basa rinokosha mukukonzera manzwiro ekuzvidya mwoyo.Zviitiko zvehupenyu zvinoshungurudza, zviitiko zvinoshungurudza, uye kusagadzikana kusingaperi zvese zvinogona kubatsira mukukura kwezviratidzo zvekushushikana.
Chimwe chinhu chinoita basa rinokosha mukuzvidya mwoyo zvinhu zvemuviri.Kusaenzana kwevaneurotransmitters senge serotonin uye dopamine kunogona kukonzera kushushikana kwezviratidzo.Kusawirirana kwehomoni, zvinetso zvethyroid, uye mamwe mamiriro ehutano ari pasi pemamiriro ezvinhu anogonawo kubatsira mukukura kwekushushikana.
Pamusoro pezvinhu zvipenyu uye zvakatipoteredza, maitiro edu ekufunga uye zvatinotenda zvinogona kubatsira zvakanyanya kumanzwiro ekushushikana.Mafungiro asina kunaka, akadai sokuparadza kana kuwandisa, angakonzera manzwiro anoramba achifunganya.Kutenda mukutonga, kusava nechokwadi, uye kuchengeteka zvinokanganisa zviratidzo zvekufunganya.Kune vamwe vanhu, kuzvidya mwoyo kunogona kunge kwakabatana nezvakaitika kare kana kuti phobias chaiyo, zvichikonzera manzwiro akakwirira ekutya uye kunetseka.
1. Kunyanya kuzvidya mwoyo
Chimwe chezviratidzo zvekuzvidya mwoyo zvakanyanya kunyanya kunetseka.Izvi zvinogona kusanganisira kushushikana pamusoro pezviitwa zvezuva nezuva, zvakaita sebasa kana chikoro, pamwe nekunetsekana pamusoro pezvimwe zvinhu zvehupenyu, zvakaita sehutano, mhuri uye zvemari.Vanhu vane dambudziko rekuzvidya mwoyo vangawana zvakaoma kudzora zvinovanetsa uye vanogona kuona zviratidzo zvemuviri zvakadai sekusagadzikana, kuneta, uye kunetseka kuisa pfungwa.
2. Kushatirwa
Chimwe chiratidzo chinozivikanwa chekuzvidya mwoyo kugumbuka.Vanhu vane dambudziko rekuzvidya mwoyo vanogona kunzwa kutya kana kukurumidza kutsamwa uye vanogona kutsamwa kana kutsamwa pamusoro pezvinetso zviduku.Izvi zvinogona kukanganisa hukama uye kuita kuti zviome kutora chikamu muzviitwa zvekushamwaridzana kana kushamwaridzana nevamwe.
3. Zviratidzo zvemuviri
Kuzvidya mwoyo kunogonawo kuratidza zviratidzo zvakasiyana-siyana zvemuviri, kusanganisira kushushikana kwemhasuru, kutemwa nemusoro, kuda kurutsa, kudedera, uye kukurumidza kurova kwemoyo.Izvi zviratidzo zvemuviri zvinogona kushungurudza uye zvinogona kuita kuti munhu atende kuti ane chirwere chemuviri pane dambudziko rehutano hwepfungwa.
4. Matambudziko ehope
Vanhu vakawanda vane dambudziko rekuzvidya mwoyo vakakanganisa kurara.Izvi zvinogona kusanganisira kuomerwa nekukotsira, kuramba wakarara, kana kuwana hope dzakadzikama.Matambudziko ekurara anogona kuwedzera kufunganya uye kuita kuti zviome kushanda zvakanaka zuva rese.
5. Kunzvenga maitiro
Vanhu vane dambudziko rekuzvidya mwoyo vanogona kuita maitiro ekudzivisa kuti vatsungirire manzwiro avo.Izvi zvinogona kusanganisira kudzivisa magariro evanhu, basa kana mabasa echikoro, kana zvimwe zvingaita kuti unzwe kunetseka.
Kuzvidya moyo kwekuwedzera kunowanzo kuve nemusanganiswa wezvakasikwa uye makemikari zvinongedzo zvinozivikanwa nekudzikamisa kwavo uye kudzikamisa hunhu.
Imwe yenzira dzakakosha dzekuita kwekusagadzikana-kudzoreredza zvinowedzera kugona kwavo kudzora mazinga eeurotransmitters muuropi.Neurotransmitters ikemikari nhume dzinotakura zviratidzo pakati pemasero etsinga, uye kusaenzana mune idzi neurotransmitters kwakabatanidzwa nekuzvidya mwoyo uye kusagadzikana kwepfungwa.Nekunangana nemaurotransmitters aya, kushushikana kuwedzeredza kunogona kubatsira kudzoreredza kuenzanisa uye kuderedza manzwiro ekushushikana.
Semuenzaniso, rhodiola rosea, chimwe chinhu chinowanzobatanidzwa mukuzvidya mwoyo-kuzorodza zvinowedzera, zvakawanikwa kuti zvigadzirise mazinga e serotonin uye dopamine, maviri neurotransmitters anoita basa rinokosha mukugadzirisa mafungiro uye kuzvidya mwoyo.Nekuwedzera basa reava neurotransmitters, rhodiola inogona kubatsira kukurudzira manzwiro ekudzikama uye kuzorora.
Pamusoro pekunangana nemaurotransmitters, kuzvidya mwoyo kwekuwedzera kunowanzo kuve nemidziyo ine anxiolytic kana kufunga-kuderedza mhedzisiro.Semuenzaniso, iyo amino acid L-theanine inowanikwa mugirini tii yakaratidzwa kukurudzira kuzorora uye kuderedza manzwiro ekushushikana uye kusagadzikana.L-Theanine inoshanda nekuwedzera mazinga eGABA, neurotransmitter ine kudzikamisa mhedzisiro pahuropi.
Pakazere, zvinokonzeresa zvekusagadzikana zvinoshanda kuburikidza nemusanganiswa wenzira dzekudzikisa manzwiro ekushushikana uye kukurudzira manzwiro ekudzikama uye kugara zvakanaka.Nekunangisa ma neurotransmitters, kudzora mahormone ekushushikana, uye nekusimudzira kuzorora, izvi zvinowedzera zvinopa yakasikwa uye yakazara nzira yekugadzirisa kusagadzikana.
Kuzvidya mwoyo idambudziko rakajairika rehutano hwepfungwa rinobata mamirioni avanhu pasi rese.Zvinogona kutora maitiro akawanda, akadai seyakajairika kusagadzikana kusagadzikana, magariro kusagadzikana, kana panic disorder.Kunyange zvazvo kune dzakawanda dzakasiyana nzira dzekurapa dziripo, vamwe vanhu vanogona kuona kuti kuzvidya mwoyo zvinowedzera zvinogona kuderedza kuzvidya mwoyo.
1. Magnesium L-Threonate
Magnesium iminerari yakakosha inoita basa rakakosha mune zvinopfuura mazana matatu biochemical reactions mumuviri, kusanganisira mhasuru uye tsinga, kudzora shuga yeropa, uye kudzora kweropa.Iyo inozivikanwa kuva nekudzikamisa mhedzisiro pahuropi uye tsinga system, zvichiita kuti ive sarudzo yakakurumbira kune avo vanoda kudzora kushushikana.
Magnesium L-threonate imhando yakasarudzika ye magnesium yakaratidzwa kupinda muropa-brain barriers zvinobudirira kupfuura mamwe marudzi emaminerari.Izvi zvakakosha nekuti zvinoreva kuti magnesium L-threonate inogona kuve nemhedzisiro yakakura pakushanda kwehuropi uye kugadzirisa manzwiro.
Tsvagiridzo inoratidza kuti yakaderera mazinga e magnesium mumuviri anogona kuve akabatanidzwa kune yakawedzera njodzi yekushushikana uye kuora mwoyo.Nekuwedzera ne magnesium L-threonate, vanhu vanogona kukwanisa kutsigira hutano hwavo hwepfungwa uye kunzwa manzwiro makuru ekudzikama uye kuzorora.
Chidzidzo chakaburitswa mupepanhau Neuron chakawana kuti magnesium L-threonate inosimudzira ndangariro uye kudzidza mumakonzo nekusimbisa synaptic kubatana muuropi.Izvi zvakakosha nekuti kufunganya uye kushushikana zvinowanzokanganisa basa rekuziva, zvichiita kuti zviome kuisa pfungwa.Nekuvandudza kushanda kwehuropi, magnesium L-threonate inogona kubatsira vanhu zvirinani kurarama nemhedzisiro yekushushikana.
Pamusoro pezvingangoita zvekuziva mabhenefiti, magnesium L-threonate inogona zvakare kubatsira kudzoreredza zviratidzo zvemuviri zvekushushikana, senge tsandanyama kushushikana uye kusagadzikana.Nekudzikamisa sisitimu yetsinga uye nekusimudzira kuzorora, ichi chekuwedzera chinogona kudzoreredza kuratidzwa kwemuviri kwekushushikana, zvichibvumira vanhu kuti vanzwe kugadzikana nemiviri yavo.
2. Lithium orotate
Lithium orotate iminerari yechisikigo yave ichishandiswa kwemakumi emakore kurapa dzakasiyana siyana dzehutano hwepfungwa, kusanganisira kubvisa kusagadzikana.
Lithium orotate inofungidzirwa kushanda nekugadzirisa neurotransmitter chiitiko muuropi, kunyanya nekuwedzera serotonin kugadzirwa.Serotonin ikemikari messenger iyo inobatsira kudzora manzwiro, mufaro, uye kusagadzikana.Low serotonin mazinga akave akabatanidzwa kune akasiyana siyana ehutano hwepfungwa, kusanganisira kufunganya.Nekuwedzera serotonin mazinga, lithium orotate inogona kubatsira kubvisa zviratidzo zvekushushikana uye kugadzirisa hutano hwepfungwa.
Chidzidzo chakaburitswa mupepanhau Neuropsychobiology chakawana kuti lithium orotate yakabatsira kuderedza zviratidzo zvekushushikana uye kusagadzikana muzvidhakwa.
Uyezve, lithium orotate yakaratidzwa kuva neuroprotective properties, zvinoreva kuti inogona kubatsira kudzivirira huropi kubva pakukuvadzwa kunokonzerwa nekushungurudzika uye kufunganya.Kusagadzikana kwepfungwa uye kusagadzikana kunogona kukonzera atrophy yehippocampus, dunhu rehuropi rine mutoro wekugadzirisa mafungiro uye ndangariro.Nekuchengetedza huropi kubva kune izvi zvinokonzeresa, lithium orotate inogona kubatsira kudzivirira kukura kwekunetsekana kunetseka.
3.NAC
Tsvagiridzo inoratidza kuti NAC inogona kudzoreredza nzira dzakasiyana dzekushushikana, kusanganisira generalized kusagadzikana kusagadzikana, kushushikana kwemagariro kusagadzikana, uye obsessive-compulsive disorder.Maitiro ayo echiito anotendwa kuti anosanganisira kudzorwa kwe glutamate, neurotransmitter iyo inoita basa rakakosha mukupindura kwekushushikana kwehuropi.Nekugadzirisa mazinga e glutamate, NAC inogona kubatsira kudzoreredza chiyero uye kuderedza kuoma kwezviratidzo zvekushushikana.
Chidzidzo chakabudiswa mu Journal of Clinical Psychopharmacology chakawana kuti varwere veOCD vakatora NAC vakawana zviratidzo zvakadzikira zvakanyanya zvichienzaniswa nevaya vakatora placebo.Ichi chivimbiso chekuwana chinoratidza kuti NAC inogona kunge iri yekuwedzera yakakosha kune nzira dzekurapa dzekusagadzikana-ane hukama.
Pamusoro pezvinogona kuitika pamaneurotransmitters, NAC's antioxidant properties inofungidzirwawo kuti inobatsira kune ayo anxiolytic (kuzvidya mwoyo-kuderedza) migumisiro.Oxidative stress inoitika kana paine kusaenzana pakati pemahara radicals uye antioxidants mumuviri, uye yakabatana nekushushikana uye kumwe kusagadzikana kwemafungiro.Nekudzikamisa mahara radicals uye kuderedza oxidative kukuvadzwa, NAC inogona kubatsira kudzoreredza kushushikana uye kukurudzira kugara zvakanaka mupfungwa.
Pamusoro pezvo, NAC yakawanikwa iine anti-kuzvimba mhedzisiro, iyo iri kuramba ichizivikanwa kuita basa mukusimudzira uye kuwedzera kwekusagadzikana kwepfungwa.Nekunanga kuzvimba muuropi nemumuviri, NAC inogona kubatsira kudzikamisa sisitimu yetsinga uye kuderedza zviratidzo zvemuviri nezvepfungwa zvekushushikana.
4. L-theanine
L-Theanine ndeimwe yeanonyanya kufarirwa-yekubvisa ekuwedzera.L-theanine is amino acid inowanikwa mutii uye inozivikanwa nekudzikamisa mhedzisiro.Inoshanda nekuwedzera kugadzirwa kweGABA, neurotransmitter inokurudzira kuzorora uye kuderedza kushushikana.Tsvagiridzo inoratidza kuti L-theanine inogona kubatsira kuderedza kusagadzikana uye kuvandudza kugona kwekuziva.Vanhu vazhinji vanozviona zvichibatsira mukugadzirisa kushushikana kwezuva nezuva uye kusimudzira pfungwa yekudzikama.
5. Omega-3
Omega-3 fatty acids zvakare isarudzo yakakurumbira yekubvisa kushushikana.Omega-3 mafuta anokosha anowanikwa muhove dzine mafuta, mhodzi dzeflakisi, uye walnuts.Vakaratidzwa kuve vane zvakawanda zvakanaka zvehutano, zvinosanganisira kuderedza kuzvimba, kuvandudza hutano hwemoyo, uye kusimudzira kushanda kwehuropi.Tsvagiridzo inoratidzawo kuti omega-3 fatty acids inogona kubatsira kuderedza kusagadzikana uye kukurudzira mamwe mafungiro akanaka.Zvimwe zvidzidzo zvakawana kuti vanhu vanodya akawanda omega-3s vane mazinga akaderera ekuzvidya mwoyo uye nengozi yakaderera yekukudziridza kusagadzikana kwekuzvidya mwoyo.
Pamusoro pekutora ma supplements kuti ubatsire kubata uye kuderedza kushushikana, zvisanganise nemararamiro ane hutano kubatsira kusununguka kushushikana uye kuwanazve kudzikama uye kutonga muhupenyu hwako.
1. Dzidzira kufunga uye kufungisisa
Kufunga uye kufungisisa zvishandiso zvine simba zvekudzikamisa pfungwa uye kuderedza kufunganya.Nekutarisisa nezvenguva iripo uye kurega kushushikana nezveramangwana kana kuzvidemba pamusoro pekare, unogona kukudziridza rugare rwemukati nerunyararo.Tanga nemaminetsi mashoma ekurangarira kana kufungisisa zuva rega rega uye zvishoma nezvishoma uwedzere nguva sezvaunonzwa wakasununguka nekudzidzira.Kune akawanda maapplication uye online zviwanikwa zvinogona kukutungamira kuburikidza nekufunga uye kufungisisa maitiro, zvichiita kuti zvive nyore kubatanidza maitiro aya muhupenyu hwako hwezuva nezuva.
2. Rovedza muviri nguva dzose
Kuita maekisesaizi hakuna kunaka chete kune hutano hwako hwepanyama, asi kune zvakare kukanganisa kwakadzama pahutano hwepfungwa dzako.Kugara uchisimbisa muviri kunoburitsa endorphins, ayo ari echisikigo anosimudzira uye anobatsira kuderedza manzwiro ekushushikana uye kusagadzikana.Kungave kufamba, kudzidzira yoga, kana kuita maekisesaizi akasimba, kutsvaga nzira yekurovedza muviri yaunofarira uye yaunogona kuita nguva dzose kunogona kuvandudza zvakanyanya hutano hwako hwepfungwa nemanzwiro.
3. Idya kudya kunovaka muviri
Zvaunodya zvinogona kukanganisa zvakanyanya hutano hwako hwepfungwa.Kudya chikafu chakapfuma mumichero, miriwo, zviyo zvakakwana, uye mapuroteni akaonda anogona kupa chikafu chakakosha chinotsigira hutano hwehuropi uye kuderedza kushushikana.Uyezve, kuderedza kunwa kwako kwecaffeine, doro, uye zvokudya zvakagadzirwa zvinogona kubatsira kudzikamisa mafungiro ako uye kuderedza manzwiro ekuzvidya mwoyo.Funga nezvekudya zvokudya zvakapfuma mu omega-3 fatty acids, zvakadai sesaumoni, flaxseeds, uye walnuts, sezvo izvi zvinovaka muviri zvakaratidzwa kuva nemigumisiro yakanaka pahutano hwepfungwa.
4. Wana nguva yakakwana yokurara
Kurara zvakanaka kwakakosha pakuchengetedza hutano hwepfungwa uye hwepfungwa.Kusarara kunogona kuwedzera kuzvidya mwoyo uye kuita kuti zviome kutsungirira kunetseka.Vavarira kwemaawa 7-9 ekurara manheru ega ega uye gadzira yekuzorora yenguva yekurara kuti ubatsire kukurudzira kurara kwakadzikama.Kudzivisa zvidzitiro uye kuita zvinhu zvinokurudzira usati warara, kugadzira nzvimbo yekurara yakagadzika, uye kudzidzira nzira dzekuzorora dzakadai sekufema kwakadzika kana kutambanudza zvinyoro-nyoro kunogona kubatsira kunatsiridza kunaka kwekurara uye kuderedza kusagadzikana.
5. Tsvaka rubatsiro uye kubatana
Kunzwa uri wega uye kusurukirwa kunogona kuwedzera manzwiro ekufunganya, saka zvakakosha kutsvaga rutsigiro nekubatana kubva kune vamwe.Kungava kutaura neshamwari yaunovimba nayo kana nhengo yemhuri, kujoinha boka rekutsigira, kana kutaura nenyanzvi yezveutano hwepfungwa, kutsvaga rutsigiro kunogona kupa nyaradzo nekusimbisa panguva dzakaoma.Kubatana nevamwe vanonzwisisa zvauri kusangana nazvo kunogona kukupa pfungwa yekushamwaridzana uye kusimbiswa, uye kunogona kukubatsira kuwana maonero matsva nemazano ekubata nekushushikana.
Paunenge uchitsvaga yakanaka yekuzorodza yekusagadzikana yekuwedzera, pane akati wandei zvinhu zvekufunga.Chekutanga uye chakakosha, zvakakosha kuti utarise yemhando yepamusoro giredhi yekusagadzikana yekuwedzera.Izvi zvinovimbisa mhando yekuwedzera, uye nani mhando inoreva zvirinani bioavailability uye kunyura.Pamusoro pezvo, zvinokurudzirwa kusarudza zvekuwedzera zvinogadzirwa nekambani ine mukurumbira ine rekodhi rekodhi rekugadzira zvigadzirwa zvemhando yepamusoro.Tarisa zvitupa zvakaita seGood Manufacturing Practices (GMP) kuve nechokwadi chemhando yechigadzirwa uye kuchengetedzeka.
Kana zvasvika kune zvekuwedzera, haasi ese ma brand anogadzirwa akaenzana.Izvo zvakakosha kuti usarudze wekuwedzera kubva kune yakavimbika brand ine rekodhi rekodhi yekugadzira zvigadzirwa zvemhando yepamusoro.Tarisa mabhureki ari pachena nezve zvinongedzo uye maitiro ekugadzira uye uve nerubatsiro rwevatengi rwakanaka.Zvakare, funga kana iyo yekuwedzera yakaedzwa yechitatu-yemhando uye kuchena.
Iyo kambani Suzhou Myland Pharm & Nutrition Inc. yave ichiita bhizinesi rekuwedzera chikafu kubva 1992. Ndiyo kambani yekutanga muChina kugadzira nekutengesa mhodzi dzemazambiringa.
Iine makore makumi matatu echiitiko uye ichitungamirwa nehunyanzvi hwepamusoro uye yakagadziridzwa zvakanyanya R&D zano, kambani yakagadzira mhando yezvigadzirwa zvemakwikwi uye ikava yekuvandudza hupenyu hwesainzi yekuwedzera, yetsika synthesis uye kambani yekugadzira masevhisi.
Pamusoro pezvo, kambani iyi zvakare FDA-yakanyoreswa mugadziri, inovimbisa hutano hwevanhu nemhando yakagadzikana uye kukura kwakasimba.Zviwanikwa zvekambani zveR&D uye zvivakwa zvekugadzira uye zviridzwa zvekuongorora ndezvemazuva ano uye zvinoshanda, uye zvinokwanisa kugadzira makemikari pamilligram kusvika toni sikero zvichiteerana neISO 9001 zviyero uye GMP maitiro ekugadzira.
Q: Ndeipi nzira yakazara yekurerutsira kunetseka?
A: Maitiro akazara ekurerutsira kuzvidya mwoyo anosanganisira kubatanidza shanduko yemararamiro nekushandiswa kwekusagadzikana kwekuwedzera kugadzirisa mamiriro emuviri, epfungwa, uye emanzwiro ekushushikana.
Mubvunzo: Ndedzipi shanduko yemararamiro inogona kubatsira nekunetsekana?
A: Kuchinja kwemararamiro akadai sekurovedza muviri nguva dzose, kudya kwakakodzera, kurara zvakakwana, uye nzira dzekugadzirisa kushungurudzika zvinogona kubatsira kuderedza zviratidzo zvekuzvidya mwoyo.
Disclaimer: Ichi chinyorwa ndecheruzivo rwese chete uye hachifanirwe kutorwa sechero zano rekurapa.Imwe yeruzivo rweblog post runobva kuInternet uye haina hunyanzvi.Iyi webhusaiti inongova nebasa rekugadzirisa, kufomatidza uye kugadzirisa zvinyorwa.Chinangwa chekuendesa rumwe ruzivo hachirevi kuti unobvumirana nemaonero ayo kana kusimbisa uchokwadi hwezvirimo.Nguva dzose bvunza nyanzvi yezvehutano usati washandisa chero chekuwedzera kana kuita shanduko kuhutano hwako hwehutano.
Nguva yekutumira: Zvita-20-2023
