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Natural vs. Synthetic: Kusarudza Zvakakodzera Zvekuwedzera Zvekushushikana uye Kurara

Munyika yanhasi inomhanya-mhanya, vanhu vakawanda vanonetseka kuti vagadzirise kunetseka uye kurara zvakanaka.Nekuda kwezvinodikanwa zvebasa, mhuri, uye mamwe mabasa, vanhu vazhinji vanozviwana vachinzwa kuremerwa uye kuneta.Pamusoro pezvo, kushushikana uye kurara zvakabatana, uye kune humbowo hwakanaka hwekuti kusagadzikana kusingaperi kunogona kukanganisa kunaka kwekurara uye nguva.Kana muviri uchinetsekana, unoburitsa cortisol, hormone inovhiringa kutenderera kwemuviri kumuka.Izvi zvinogona kutungamirira kumatambudziko ekuwira mukati, kuramba wakarara, uye kurara kwekudzorera, zvichiwedzera kuwedzera manzwiro ekushungurudzika uye kufunganya.Naizvozvo, kutsvaga nzira dzekugadzirisa kushushikana uye kukurudzira kurara zviri nani kwakakosha kuhutano hwese.

Nei vanhu vakawanda vachinetseka?

Nei vanhu vakawanda vachinetseka?Uyu mubvunzo vazhinji vedu vanozvibvunza zuva nezuva.Kushushikana mupfungwa kwazova chinhu chakajairika muupenyu hwemazuva ano, uye hapana anoita seanodzivirirwa.Asi nei izvi zvakadaro?Pane zvinhu zvakati kuti zvinogona kuita kuti tinzwe kushushikana, uye kunzwisisa zvinhu izvi kunogona kutibatsira kubata uye kupindura zvirinani dambudziko iri rinowanzoitika.

Kukurumidza kwehupenyu hwemazuva ano chimwe chezvikonzero zvikuru nei vanhu vachinzwa kushushikana.Isu tinorarama munyika inogara ichichinja umo zvinogona kuoma kuenderana nezvinodikanwa zvebasa, mhuri uye hupenyu hwemagariro.Isu tinoputirwa neruzivo uye tekinoroji uye zvinoita sekunge hapana nguva yakakwana yekuti zvese zviitwe.Izvi zvinogara zvichinetsa zvinogona kutungamirira kumanzwiro ekunetseka uye kufunganya.

Chimwe chinokonzera kushushikana mupfungwa kunetseka kwemari.Mari ndiyo inowanzoshungurudza vanhu vazhinji nekuti inokanganisa zvakawanda zvehupenyu hwedu.Kubva pakubhadhara mabhiri kusvika pakuchengetedza pamudyandigere, matambudziko emari anogona kuramba achikura uye kukonzera kunetseka kukuru.Pamusoro pezvo, kumanikidzwa kubudirira uye kubudirira mubasa rako kunogona kukonzera kushushikana.Vazhinji vedu tinonzwa kudikanwa kwekugara tichiita zvese zvatinogona, izvo zvinogona kukonzera kushushikana kukuru.

Hukama ndechimwe chinowanzokonzera kushushikana kwevanhu vazhinji.Zvingave zvekunetsana kwemhuri, matambudziko nemudiwa, kana kungonzwa kusurukirwa uye kusurukirwa, hukama hwedu hunogona kukanganisa zvakanyanya kushushikana kwedu.Izvi zvinonyanya kuitika munguva yemagariro evanhu, apo kuenzanisa uye kukwikwidzana kunowanzoita kuti munhu anzwe asina kukwana uye kushungurudzika.

Uyezve, dzvinyiriro dzedu timene dzomukati nezvatinotarisira zvinogona kuparira kunzwa kwokushushikana.Vazhinji vedu tine mipimo yakakwirira pachedu, uye patinonzwa sekuti takundikana, zvinogona kutungamirira kumanzwiro ekunetseka uye kusagutsikana.Kuda kuita zvinhu nenzira yakakwana, kuda nguva dzose kutenderwa, uye kushayikwa kwokuzvitarisira zvose zvinoparira kushushikana kwedu kwose.

Nei vanhu vakawanda vachinetseka?

zviratidzo zvekushushikana

●Zviratidzo zvemuviri: Kana mazinga ekushushikana akakwira, muviri unowanzoona zviratidzo zvemuviri kubva pane zvinyoro kusvika zvakanyanya.Izvi zvinogona kusanganisira kutemwa nemusoro, kukakama kwetsandanyama, matambudziko emudumbu, kuneta uye kusanduka kwechido.Pamusoro pezvo, kuwedzera kurova kwemoyo uye kuomerwa nekurara zviratidzo zvemuviri zvekushushikana.

●Emotional zviratidzo: Kushungurudzika kunogonawo kuve nekukanganisa kwakakosha pahutano hwepfungwa.Vanhu vane hutsinye hwepamusoro vanogona kuwedzera kushatirwa, kushanduka-shanduka, uye manzwiro ekuremerwa kana kushaya simba.Kuzvidya mwoyo uye kuora mwoyo kunewo hukama hwepedyo nehuwandu hwekunetseka.

●Cognitive zviratidzo: Kushungurudzika kunogona kukanganisa basa rekuziva, zvichiita kuti zviome kuisa pfungwa, kuita sarudzo, uye kugadzirisa matambudziko.Uyezve, vanhu vanogona kusangana nekuvhiringidzika, matambudziko ekuyeuka, uye kusakwanisa kuisa pfungwa pamabasa.Zviratidzo izvi zvinogona kuva nemigumisiro inokosha pakushanda kwebasa uye hukama, zvichiratidza kukosha kwekugadzirisa matambudziko ane chokuita nekushungurudzika kwepfungwa kuburikidza nekuita pfungwa uye maitiro ekuderedza kushungurudzika.

●Zviratidzo zvehunhu: Kushushikana mupfungwa kunogonawo kuoneka mumaitiro edu, zvichikonzera shanduko munzira yatinosangana nayo nevamwe uye nekuita mabasa ezuva nezuva.Semuenzaniso, vamwe vanhu vanogona kusiya kushamwaridzana, asi vamwe vanogona kushandisa nzira dzisina kunaka dzekugadzirisa, dzakadai sekushandisa zvinodhaka kana kudyisa.Kuverengera uye kushayikwa kwekukurudzira zviratidzowo zvehunhu zvinowanzoitika zvekushushikana.Zvakakosha kuterera kune idzi shanduko dzemaitiro uye kutsvaga nzira dzekugadzirisa zvine hutano kuti ugadzirise kushushikana.

Ukama huri pakati pekunetseka nekurara?

Ukama huri pakati pekunetseka nekurara hwakaoma uye kazhinji husinganzwisisike.Vanhu vazhinji vanoona zvinokonzeresa kushushikana kwekurara, asi vangasanzwisisa zvizere kubatana.Ngatidzidzei nezve hukama huri pakati pekunetseka nekurara uye kukanganisa kwekunetseka pamaitiro ekurara.

Stress imhinduro yechisikigo kumamiriro ezvinhu akaoma kana anotyisa, uye inogona kuve nemhedzisiro yakakura pakurara.Patinenge tichishushikana, miviri yedu inobudisa mahomoni akaita seadrenaline uye cortisol, izvo zvinogona kuita kuti zviome kuzorora uye kurara.Uyezve, kushushikana mupfungwa kunogona kutungamirira kupfungwa dzakavhiringidzika, kunetseka, uye kuzvidya mwoyo, izvo zvose zvinogona kukanganisa kukwanisa kwedu kurara zvakanaka usiku.

Imwe yenzira dzinowanzoita kushushikana mupfungwa kunokanganisa kurara ndeyekukanganisa kutenderera kwekurara.Patinenge takamanikidzwa, miviri yedu inogona kuomerwa nekuchinja kubva pakumuka kuenda kuhope, uye tinogona kupedza nguva yakawanda muzvikamu zvakareruka, zvisingadzoreki zvekurara.Izvi zvinogona kutungamirira pakunzwa kuneta uye kurara mukati mezuva, pamwe chete nekunetseka kuisa pfungwa uye kuita zvisarudzo.

Uyezve, kusagadzikana kusingaperi kunogona kukonzera kukura kwezvirwere zvekurara zvakadai sekushaya hope uye kufema kwehope.Mamiriro ezvinhu aya anogona kuwedzera kuwedzera kukanganisa kwekushushikana kwekurara, kugadzira kutenderera kwakashata kunonetsa kuputsa.

Kune rumwe rutivi, kushayikwa kwekurara kunogonawo kukonzera kuwedzera kwekunetseka.Patinenge tisingarare zvakakwana, tingangonzwa takatsamwa, tichifunganya, uye takaremerwa, izvo zvingaita kuti zviome kutsungirira zvinonetsa zvoupenyu.Izvi zvinogadzira mutsara wemhinduro apo kushungurudzika kunotungamirira kuhope dzisina kunaka, izvo zvinotungamirira kuwedzera kunetseka, zvichiita kuti zvive zvakaoma kuputsa kutenderera.

Ukama huri pakati pekunetseka nekurara?

Ndingaderedza sei kushushikana uye kurara zviri nani?

Shandura mararamiro

Nzira inoshanda yekuderedza kushushikana uye kunatsiridza kurara ndeyekutanga maitirwo enguva yekurara. Izvi zvinogona kubatsira chiratidzo kumuviri wako kuti nguva yakwana.

Inguva yekuzorora uye kugadzirira kurara.Edza kuenda kunorara uye kumuka panguva imwe chete zuva rega rega, kunyange pakupera kwevhiki, kuti ugadzire nguva dzose kurara-kumuka kutenderera.Kubatanidza zvinhu zvekuzorodza mumuitiro wako wekurara, zvakadai sekuverenga bhuku, kugeza uchipisa, kana kudzidzira kufungisisa, zvinogonawo kubatsira kudzikamisa pfungwa dzako uye kukurerutsa muhope dzakadzikama. 

Chimwe chinhu chakakosha chekudzikisa kushushikana nekuvandudza kurara kuterera kudya kwako uye chikafu.Kudya kwakadzikama kunosanganisira michero yakawanda, miriwo, zviyo zvakakwana, uye mapuroteni akaonda anopa zvakakosha zvinovaka muviri zvinotsigira hutano hwakakwana uye hutano.Zvakakoshawo kuti utarise manwiro ako ane caffeine nedoro, sezvo zvinhu izvi zvinogona kukanganisa kurara kwako uye kukonzera manzwiro ekushushikana uye kufunganya.

Pamusoro pezvinhu izvi zvemararamiro, kune akati wandei maitiro ekuzorora anogona kubatsira kuderedza kushushikana uye kukurudzira kurara kuri nani.Progressive tsandanyama kuzorora, maekisesaizi ekufema zvakadzika, uye mifananidzo inotungamirwa ingori mienzaniso mishoma yemaitiro anogona kubatsira kudzikamisa pfungwa nekuzorodza muviri.Kubatanidza maitiro aya mumararamiro ako ezuva nezuva, kunyanya usati warara, zvinogona kukubatsira kuti urare uye kuderedza kukanganiswa kwekunetseka pahutano hwako hwose.

Exercise

Kugara uchirovedza muviri ndechimwe chinhu chinokosha pakuderedza kushushikana uye kunatsiridza kurara.Kuita kwemuviri kwakaratidzwa kuderedza mazinga ehomoni yekushungurudzika mumuviri uye kukurudzira kugadzirwa kweendorphins, izvo zvinongoitika zvekusimudzira mafungiro.Vavarira kuita maminetsi angangoita makumi matatu ekurovedza muviri zvine mwero mazuva mazhinji evhiki, asi iva nechokwadi chekuzviita maawa mashoma usati warara kuitira kuti zvisakanganise kurara kwako.

Exercise

Kushungurudzika uye kurara kwezvekuwedzera

Kune zvakasiyana-siyana zvechisikigo zvinosanganiswa uye zvinosanganiswa zvakaratidzwa kubatsira kuderedza kushushikana uye kukurudzira hutano, kurara kwakanyanya.

1. Ashwagandha: Ashwagandha ndeye adaptogenic herb yakashandiswa mumishonga yeAyurvedic kwemazana emakore uye yakaratidzwa kuderedza cortisol mazinga uye kukurudzira manzwiro ekuzorora uye kudzikama.Izvi zvinoita kuti zvive nyore kugadzirisa kushushikana uye kuzorora pakupera kwezuva refu.

2. Melatonin: Melatonin ihomoni rinobatsira kugadzirisa kutenderera kwekurara uye rinowanzotorwa sechiwedzera kutsigira kurara kuri nani.Inonyanya kubatsira kune avo vanotambura nekushaya hope kana kuti vane maitiro asina kujairika ekurara nekuda kwebasa rekuchinja kana kufamba.

3. L-Theanine: L-theanine, inowanikwa mugreen tea, iamino acid yakaratidzwa kukurudzira kuzorora uye kuderedza kushushikana kwemuviri.Zvinonyanya kubatsira kune avo vanonetseka nekufunganya uye vanoomerwa nekufema pakupera kwezuva.

4. Magnesium: Ichi chicherwa chakakosha chinoita basa guru mukupindura kwemuviri kushushikana uye inobatanidzwawo mukudzora melatonin, hormone inodzora kurara.Vanhu vazhinji vakashomeka mu magnesium, uye kuwedzera neiyi mineral kunogona kubatsira kukurudzira kuzorora nekuvandudza kunaka kwekurara.

5. Magnesium Taurate

Magnesium Taurate imhando yakasarudzika yemagnesium inosanganisa magnesium netaurine, amino acid inozivikanwa nekudzikamisa uye kuzorodza mhedzisiro.Uku kusanganiswa kwe magnesium uye taurine kunoita kuti magnesium taurine iwedzere kushanda zvakanyanya mukusimudzira kuzorora uye kuderedza kushushikana uye kusagadzikana.Magnesium taurine supplements ndeyekunyanya kugona kwavo kutsigira tsinga system basa.

Magnesium inoita basa rakakosha mukudzora ma neurotransmitters, makemikari nhume anotakura masaini muuropi.Nekuve nechokwadi cheakakwana mazinga e magnesium mumuviri, magnesium taurine yekuwedzera inogona kubatsira kudzikamisa sisitimu yetsinga uye kukurudzira kunzwa kwekuzorora.

Pamusoro pezvo, taurine yakaratidzwa kuve ine anxiolytic zvivakwa, zvichireva kuti inogona kubatsira kuderedza kusagadzikana uye kushushikana.Kana yakasanganiswa ne magnesium, taurine inogona kuwedzera sedative mhedzisiro ye magnesium taurine yekuwedzera, ichivaita kunyanya kushanda mukurwisa kushushikana uye kukurudzira kudzikama.Pamusoro pekudzikisa kushushikana, magnesium taurine yekuwedzera inogona zvakare kuve nemhedzisiro yakanaka pakurara.

Magnesium inozivikanwa kuita basa rakakosha mukudzora kutenderera kwekurara uye kugadzirwa kwe melatonin, hormone inodiwa pakurara.Nekuve nechokwadi cheakakwana magesium mazinga mumuviri, magnesium taurine yekuwedzera inogona kubatsira kunatsiridza kunaka kwekurara uye kukurudzira humwe kuzorora, kudzoreredza husiku.

Pamusoro pezvo, taurine yakawanikwa iine kudzora mhedzisiro pane neurotransmitters inobatanidzwa mukurara-kumuka kutenderera, ichiwedzera kuwedzera kurara-kukurudzira mhedzisiro ye magnesium taurine yekuwedzera.Uku kusanganiswa kwe magnesium uye taurine kunoita kuti magnesium taurine iwedzere chishandiso chine simba chekuvandudza kunaka kwekurara uye kugadzirisa matambudziko ekurara.

6.Salidroside

Salidroside musanganiswa wechisikigo unowanikwa muRhodiola rosea, chirimwa chave chichishandiswa mumishonga yechivanhu kwemazana emakore.Tsvagiridzo inoratidza kuti salidroside ine adaptogenic zvimiro, zvichireva kuti inobatsira muviri kugadzirisa uye kupindura kushushikana zvakanyanya.Salidroside inobatsira kudzora maitiro ekushushikana kwemuviri.

Patinenge takamanikidzwa, miviri yedu inobudisa hormone inonzi cortisol, inowanzonzi "stress hormone."Yakakwira cortisol inogona kuve nemhedzisiro yakaipa pahutano hwedu, kusanganisira kufunganya, kushushikana, uye kusagadzikana kwekurara.Tsvagiridzo yakawana kuti salidroside inobatsira kudzora mazinga ecortisol, zvichigona kuderedza mhedzisiro yekushushikana pamuviri.

Pamusoro pekugona kwayo kuderedza kushushikana, salidroside inogona kuitawo basa mukuvandudza kurara.Kurara kwakakosha kuhutano hwese uye kugara zvakanaka, asi vanhu vazhinji vanonetsekana kuti vawane kurara kwakakwana husiku hwese.Tsvagiridzo inoratidza kuti salidroside inogona kubatsira kuvandudza kunaka kwekurara nekusimudzira kuzorora uye kuderedza kufunganya, chinova chipingamupinyi chekuwana kurara kwakanaka.

Pamusoro pezvo, salidroside yakaratidzwa kuve ine kudzikamisa mhedzisiro pane tsinga system, iyo inogona kubatsira kukurudzira manzwiro ekuzorora uye kudzikama, zvichiita kuti zvive nyore kurara uye kurara husiku hwese.Nekugadzirisa kushushikana uye nyaya dzekurara, salidroside yekuwedzera inopa nzira yakazara yekutsigira hutano hwese.

kushushikana uye kurara kwezvekuwedzera

Ndingaderedza sei kushushikana uye kurara zviri nani?

Zvigadzirwa zvechisikigo, senge melatonin, valerian mudzi, uye passionflower, zvakashandiswa mutsika dzakasiyana kwemazana emakore kukurudzira kuzorora nekuvandudza kurara.Izvi zvinowedzera zvinobva mumiti nemishonga.

Kune rimwe divi, zvigadzirwa zvekugadzira senge magnesium taurate uye salidroside zvinogadzirwa munzvimbo yerabhoritari uye kazhinji zvine makemikari anotevedzera mhedzisiro yemasikirwo emakomisheni, zvichikonzera chigadzirwa chepamusoro-chekucheneswa kuburikidza nekutorwa kwechisikigo uye nzira dzekugadzira dzakanatswa.Kuchena kwepamusoro kunoreva zvirinani bioavailability uye kushoma kwakashata maitiro.Izvi zvinowedzera zvinogona uye nekukasira kugadzirisa kushushikana uye nekurara nyaya nekuwedzera nyore uye nyore, uye zvinowanzokurudzirwa nevashandi vehutano.

Naizvozvo, kusarudza zvechisikigo kana zvekugadzira zvekuwedzera zvekushushikana uye kurara zvinozodzika kune izvo munhu zvaanoda, zvine hutano.Kune avo vari kutsvaga nzira yakasarudzika yehutano, zvechisikigo zvekuwedzera zvinogona kunge zvakachengeteka, zvinyoro sarudzo, nepo synthetic supplements, iyo inogona kupa kukurumidza kuzorora kubva kukanyanya uye kusingaperi kunetseka uye matambudziko ekurara, zvakare isarudzo huru.

Muchidimbu, kana uchitsvaga akanakisa ekuwedzera ekuzorodza kushushikana uye kurara, zvakakosha kuti titarise mutsauko pakati pezvakasikwa uye zvekugadzira sarudzo.Mhando mbiri dzezvekuwedzera dzine zvayakanakira nezvayakaipira, uye sarudzo yakanakisa pakupedzisira inoenderana nehutano hwemunhu uye zvinangwa zvekurapa.Kunyangwe ukasarudza chekuwedzera kana chekugadzira chekuwedzera, zvakakosha kuti utsvage hutungamiriri hwenyanzvi uye kunyatsoyera mabhenefiti nenjodzi.Nemaitiro akakodzera, kuwana iyo inonyanya kushanda yekuwedzera yekuzorodza kushushikana uye kurara kunogona kuvandudza zvakanyanya hutano hwako hwese.

Mubvunzo: Chii chakasikwa chekuwedzera uye chekugadzira chekuwedzera?
A: Zvigadzirwa zvechisikigo zvinhu zvinobva kune zvakasikwa sezvirimwa, miriwo, uye zvicherwa.Synthetic supplements, kune rumwe rutivi, inogadzirwa murabhoritari uye inogadzirwa nemakemikari kuti itevedzere zvinhu zvechisikigo zvinhu.

Mubvunzo: Zvishongedzo zvechisikigo zvinoshanda here kupfuura zvekugadzira zvinowedzera?
A: Kushanda kwezvekuwedzera kunogona kusiyana zvichienderana nemunhu uye chaiyo yekuwedzera iri mubvunzo.Zvimwe zvidzidzo zvinoratidza kuti mamwe ekuwedzera echisikigo anogona kunge aine akasiyana bioactive makomisheni anogona kubatsira mukushushikana uye kurara, nepo synthetic supplement inogona kupa chaiyo dosing uye kuenderana.

Mubvunzo: Zvishongedzo zvechisikigo zvakachengeteka here pane zvekugadzira zvinowedzera?
A: Zvese zvechisikigo uye zvekugadzira zvinowedzera zvine mukana wekuve wakachengeteka kana uchishandiswa sekurairwa.Nekudaro, zvakakosha kuti uzive kuti kuchengetedzeka kwekuwedzera kunoenderana nezvinhu zvakaita seyero, kuchena, uye mamiriro ehutano emunhu.Zvinokurudzirwa kuonana nenyanzvi yezvehutano usati watanga chero chirongwa chekuwedzera.

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-11-2023