Munyika yanhasi inokurumidza uye yakazadzwa nenhamo, kurara zvakanaka usiku kunowanzoita sechiroto chisingabviri.Kusagadziriswa kushushikana uye kufunganya kunogona kutiita kuti tiite zvekukandwa uye kutendeuka, zvichitisiya tichinzwa kuneta uye kushushikana zuva rinotevera.Nechemumoyo, kune zvekuwedzera zviripo zvinogona kubatsira kuderedza kushushikana uye kukurudzira kurara kuri nani.
Munyika yanhasi inokurumidza, inodakadza, kushushikana uye kufunganya zvave zvinhu zvakajairika muhupenyu hwedu.Imwe nzvimbo inotapurwa zvikuru neizvi zvimiro zvendangariro kurara kwedu.Vazhinji vedu takasangana nehusiku hwekukandwa nekutendeuka, tisingakwanise kuwana zororo rehusiku nekuda kwekushushikana uye kufunganya.
Kushushikana mupfungwa uye kufunganya zvinokonzeresa maitiro akasiyana-siyana emuviri nepfungwa izvo zvinokanganisa maitiro edu ekurara.Patinenge takamanikidzwa, miviri yedu inobudisa cortisol, hormone inotigadzirira "kurwa kana kutiza" mhinduro.Kuwedzera cortisol kunogona kuita kuti zvive zvakaoma kurara uye kuramba wakarara usiku hwose.Uyezve, kuzvidya mwoyo kunowanzokonzera kuvhiringidzika uye kufunga zvakanyanya, zvichiita kuti zviome kuzorora uye kurara zvakanaka.
Kurara kunaka kunogonawo kukanganiswa kana kushushikana uye kunetseka kuripo.Tsvagiridzo inoratidza kuti vanhu vane mwero wepamusoro wekushushikana uye kufunganya vanowanzove nekupatsanurwa uye kushomeka kwekurara kwekudzorera.Izvi zvinoreva kuti kunyange kana vakakwanisa kurara, kurara kwavo kunowanzovhiringidzwa, zvichiita kuti vanzwe kuneta uye kunetseka zuva rinotevera.
Uyezve, kushungurudzika uye kuzvidya mwoyo zvinogona kuwedzera zvirwere zvekurara zviripo.Izvi zvinogona kuwedzera zviratidzo zvakadai sekushaya hope, kupererwa nehope, uye kusagadzikana kwemakumbo syndrome.Semuenzaniso, mumwe munhu ane chirwere chekuzvidya mwoyo angave akawedzera kushungurudzika kwemisungo, zvichiita kuti zvive zvakaoma kuwana nzvimbo yakasununguka uye zvichiita kuti pave nekutanga kwemakumbo asina kugadzikana zviratidzo zvechirwere.Kumbotadza kufema kana munhu akarara, uko kunoratidzwa nekumbomira kwekufema pakurara, kunogonawo kuwedzerwa nekunetseka mupfungwa, kuchikonzera kuvhiringwa kwenguva refu uye kakawanda mukufema.
Kukanganisa kwekushushikana uye kufunganya pakurara kunongopfuura husiku husina zororo.Kushaya hope kwenguva refu kunogona kuva nemigumisiro yakakura pautano hwedu hwomuviri nepfungwa.Kushaikwa kwekurara kwakabatanidzwa nengozi yakawedzera yemamiriro ezvinhu akadai kufutisa, chirwere cheshuga, chirwere chemwoyo, uye kunyange mamwe marudzi egomarara.Zvinogonawo kutungamirira kukushaya simba kwekuziva, kukanganiswa kwendangariro uye kunetesa immune system, zvichiita kuti tive nyore kurwara.
Muhupenyu hwedu hwemazuva ano hunomhanya-mhanya, kusangana nekunetseka uye kunetseka nezvinetso zvekurara zvave zvakajairika.Kuenzanisa basa, hukama, uye mabasa akasiyana-siyana zvinogona kukanganisa hutano hwedu hwemuviri nepfungwa.
Pakati pezvimwe zvinhu, kushushikana ndeyemusikirwo uye inodiwa mhinduro kumamiriro ezvinhu akaoma, asi kana ikava isingaperi, inogona kuve nemhedzisiro inokuvadza pahutano hwedu hwepanyama nepfungwa.Kushungurudzika kwenguva refu kunogona kukonzera kuneta, kufunganya, kushaya simba rekudzivirira muviri, uye kunyange kurwara kwakanyanya.Kunyange zvazvo mararamiro ekuchinja uye maitiro ekugadzirisa kushungurudzika zvakakosha, dzimwe nguva rubatsiro rwekuwedzera runodiwa.
Kunyangwe pasina nzira yekubvisa zvakananga kushushikana muhupenyu hwako, kune zvimwe zvinovaka muviri kana zvekuwedzera zvinogona kukubatsira kudzoreredza kushushikana.Izvi zvinovaka muviri uye zvinowedzera zvinogona kubatsira kudzoreredza kushushikana nekukuchengeta wakadzikama uye wakasununguka, kuwedzera manzwiro ako uye kutarisa, kana kuwedzera kugadzirwa kwemahomoni anofara.Kwete chete ivo vanokubatsira iwe kuzorora uye kudzikama, hongu, asi ivo zvakare vanogona kukurudzira kurara kune hutano, izvo zvinozotsigira hutano hwese hwemuviri nepfungwa.
1. Magnesium
Magnesium inokosha mineral.Inoita basa rakakosha mumabasa mazhinji emuviri, kusanganisira kudzora kurara uye kugadzirisa kunetseka.Iyi mineral inozorodza yepanyama, inobatsira mhasuru kuzorora uye kunyaradza tsinga.Migumisiro yaro inodzikamisa inogona kubatsira vanhu kuwana runyararo rwepfungwa vasati varara, kuderedza kusagadzikana uye kukurudzira kunaka kwekurara.
Tsvagiridzo inoratidza kuti magnesiumsupplementationinogona kubatsira kubvisa zviratidzo zvekushushikana, kufunganya, uye kushaya hope.Nekutora magnesium supplements, unogona kuwedzera kuzorora uye kukurudzira kurara zvirinani.Zvokudya zve magnesium zvinosanganisira miriwo yemashizha yakasvibirira, nzungu, mhodzi uye zviyo.Nekudaro, kuti uve nechokwadi chemhando yepamusoro yeiyi mineral yakakosha, kuwedzera kungave kuri madikanwa.
Zvakakodzera kutaura kuti magnesium taurine musanganiswa wemaminerari akakosha magnesium uye taurine.Magnesium taurine inogona kubatsira kuderedza kushushikana uye kukurudzira kuzorora, sezvo zvese magnesium uye taurine zvine sedative zvimiro.Inogona kubatsira kurwisa kusagadzikana, kuvandudza kunaka kwekurara, uye kubvisa zviratidzo zvekuora mwoyo.
2. Salidroside
Salidroside musanganiswa wechisikigo unowanikwa mune adaptogenic herb Rhodiola rosea uye inozivikanwa nekuda kwayo inoderedza kushushikana.Iyi adaptogen ine simba yakagara ichishandiswa mukurapa kwechinyakare kuti iwedzere kuramba kune zvemuviri uye zvepfungwa zvinonetsa.Tsvagiridzo inoratidza kuti salidroside inobatsira kudzora mazinga ecortisol (homoni ine chekuita nekushushikana), nekudaro ichisimudzira manzwiro ekudzikama uye kugara zvakanaka.Nekubatanidza salidroside mumaitiro ako ezuva nezuva, unogona kuona yakavandudzwa kutarisa, kuderera kuneta, uye nekuvandudza kugona kwekuziva.
3. B mavhitaminzi
B mavhitaminzi, pamwe chete anozivikanwa se "stress-relieving mavhitamini," akakosha pakuchengetedza hutano hwetsinga.Ivo vanoita basa rakakosha mukushandura chikafu kuita simba, kugadzira neurotransmitters, uye kudzora mafungiro.B mavhitaminzi, kunyanya B6, B9 (folate), uye B12, ave akabatanidzwa nekuderedza kushushikana uye kuzorora kwekushushikana.Aya mavhitamini anotsigira kugadzirwa kwe serotonin, neurotransmitter ine basa rekusimudzira manzwiro ekufara uye kugara zvakanaka.Nekuva nechokwadi chemazinga akakwana evhithamini B, tinogona kuwedzera kugona kwemuviri wedu kutsungirira kushushikana uye kuchengetedza chimiro chepfungwa chakadzikama.
4. L-Theanine
L-theanine, inowanzo wanikwa mugirini tii, is amino acid ine zvakakosha-kuderedza kushushikana.Inowedzera kugadzirwa kwe dopamine uye serotonin, neurotransmitters iyo inobatsira kudzora manzwiro uye kukurudzira kuzorora.L-Theanine inokanganisawo mafungu ehuropi ealpha, ayo akabatana nekudzikama uye kutarisisa mamiriro epfungwa.Nekusimudzira kuzorora pasina kudiwa kwe sedation, L-theanine inogona kuvandudza kunaka kwekurara uku ichideredza kushushikana kwemasikati uye kusagadzikana.
5. Melatonin
Melatonin ihomoni rinongogadzirwa nemuviri iro rakakosha pakudzora kutenderera kwekurara-kumuka.Kuwedzera ne melatonin kunogona kukurudzira kuzorora uye kunonyanya kubatsira kune vanhu vanotambura nekushaya hope kana jet lag.
Zvidzidzo zvakawanda zvakaratidza kuti melatonin yekuwedzera inogona kuvandudza kunaka kwekurara, kuderedza nguva yainotora kurara, uye kuderedza kusagadzikana kwekurara.Nekudaro, vanhu vanofanirwa kubvunza nyanzvi yezvehutano kuti iwane gwara pane chaiyo dosi uye nguva yekushandiswa.
Q:Magesium inobatsira sei kuderedza kushushikana uye kurara?
A:Magnesium iminerari inoita basa mukugadzirisa neurotransmitters inobatanidzwa mukushushikana uye kurara.Inogona kubatsira kuzorodza tsandanyama uye kuderedza kuzvidya mwoyo, zvichiita kuti zvive nyore kusunungura uye kurara.
Mubvunzo: Pane here zvingangoita mhedzisiro yekutora magnesium yekuwedzera?
A: Kana inotorwa mukati meyero yakakurudzirwa, magnesium yekuwedzera kazhinji yakachengeteka.Nekudaro, madhasi akakwira anogona kukonzera gastrointestinal nyaya dzakadai semanyoka.Zvinokurudzirwa kutevedzera dosi yakakurudzirwa uye kubvunza nyanzvi yezvehutano kana zvichidikanwa.
Disclaimer: Ichi chinyorwa ndecheruzivo rwese chete uye hachifanirwe kutorwa sechero zano rekurapa.Imwe yeruzivo rweblog post runobva kuInternet uye haina hunyanzvi.Iyi webhusaiti ine basa 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: Nov-06-2023
