Munyika yanhasi ine vanhu vakawanda vanonetseka uye vane dambudziko guru, kurara zvakanaka usiku kunogona kuita sekurota kusinganzwisisike. Kushushikana uye kuzvidya mwoyo zvisina kugadziriswa zvinogona kutiita kuti tirambe tichingotenderera-tenderera, zvichitisiya tichinzwa kuneta uye tichinetseka zuva rinotevera. Nerombo rakanaka, kune zvimwe zvinovaka muviri zvinogona kubatsira kuderedza kushushikana uye kukurudzira kurara zvakanaka.
Munyika yanhasi ine zvinhu zvakawanda zvinotinetsa, kushushikana nekuzvidya mwoyo zvave zvinhu zvakajairika muhupenyu hwedu. Chimwe chinhu chinokanganiswa zvikuru nemamiriro ezvinhu aya emanzwiro ihope dzedu. Vazhinji vedu takambosangana nehusiku hwekutenderera-tenderera, tisingakwanise kuzorora zvakanaka nekuda kwekushushikana nekuzvidya mwoyo.
Kushushikana nekuzvidya mwoyo zvinokonzeresa maitiro akasiyana-siyana emuviri nepfungwa anovhiringidza maitiro edu ekurara. Patinenge takaneta, miviri yedu inoburitsa cortisol, hormone inotigadzirira mhinduro ye "kurwa kana kutiza". Kuwedzera kwe cortisol kunogona kuita kuti zviomere kurara uye kuramba wakarara husiku hwese. Pamusoro pezvo, kuzvidya mwoyo kunowanzo tungamira mukuvhiringidzika nekufunga zvakanyanya, zvichiita kuti zviomere kuzorora uye kurara zvakanaka.
Hunhu hwekurara hunogonawo kukanganiswa kana paine kushushikana nekuzvidya mwoyo. Tsvagiridzo inoratidza kuti vanhu vane huwandu hwakanyanya hwekushushikana nekuzvidya mwoyo vanowanzova nehope dzakaparadzana uye dzisingadzoreki zvakanyanya. Izvi zvinoreva kuti kunyangwe vakakwanisa kurara, hope dzavo dzinowanzo kanganiswa, zvichikonzera kunzwa kuneta uye kuneta mangwana acho.
Pamusoro pezvo, kushushikana uye kuzvidya mwoyo zvinogona kuwedzera matambudziko ekurara aripo. Matambudziko aya emanzwiro anogona kuwedzera zviratidzo zvakaita sekushaya hope, sleep apnea, uye restless legs syndrome. Semuenzaniso, munhu ane dambudziko rekuzvidya mwoyo anogona kuwedzera kushushikana kwetsandanyama, zvichiita kuti zviomere kuwana nzvimbo yakasununguka uye zvichikonzera kutanga kwezviratidzo zve restless legs syndrome. Sleep apnea, iyo inoratidzwa nekumira kwekufema panguva yekurara, inogonawo kuwedzerwa nekushushikana, zvichikonzera kukanganiswa kwenguva refu uye kakawanda kwekufema.
Kushushikana uye kuzvidya mwoyo zvinokanganisa hope kupfuura kungorara husiku husina kugadzikana. Kushaya hope kwenguva refu kunogona kukanganisa hutano hwedu hwemuviri nehwepfungwa. Kushaya hope kwakabatana nekuwedzera kwenjodzi yezvirwere zvakaita sekufutisa, chirwere cheshuga, chirwere chemwoyo, uye kunyange mamwe marudzi ekenza. Zvinogonawo kukonzera kusashanda zvakanaka kwepfungwa, kutadza kurangarira uye kushomeka kwemasoja emuviri, zvichiita kuti tive nyore kubatwa nezvirwere.
Muhupenyu hwedu hwemazuva ano hunokurumidza, kusangana nekushushikana uye kunetseka nematambudziko ekurara kwave chinhu chakajairika. Kuenzanisa basa, hukama, uye mabasa akasiyana-siyana zvinogona kukanganisa hutano hwedu hwemuviri nehwepfungwa.
Pakati pezvimwe zvinhu, kushushikana mupfungwa inzira yechisikigo uye inodiwa mumamiriro ezvinhu akaoma, asi kana zvikaramba zviripo, zvinogona kukanganisa hutano hwedu hwemuviri nehwepfungwa. Kushushikana kwenguva refu kunogona kukonzera kuneta, kuzvidya mwoyo, kushomeka kwesimba remuviri, uye kutorwara zvakanyanya. Kunyange hazvo shanduko dzemararamiro uye nzira dzekugadzirisa kushushikana dzichikosha, dzimwe nguva rutsigiro rwakawedzerwa runodiwa.
Kunyangwe pasina nzira yekubvisa kushushikana zvakananga muhupenyu hwako, kune zvimwe zvinovaka muviri kana zvekudya zvinogona kukubatsira kuderedza kushushikana. Izvi zvinovaka muviri zvinogona kubatsira kuderedza kushushikana nekukuchengetedza wakadzikama uye wakasununguka, kusimudzira mafungiro ako nekutarisa, kana kuwedzera kugadzirwa kwemahormone emufaro. Hazvingobatsiri chete kuti uzorore uye udzikame, hongu, asi zvinogonawo kukurudzira kurara kwakanaka, izvo zvinotsigira hutano hwemuviri nepfungwa.
1. Magnesium
Magnesium chinhu chakakosha. Chinoita basa guru mumabasa akawanda emuviri, kusanganisira kudzora hope uye kugadzirisa kushushikana. Iyi mineral inozorodza muviri, inobatsira tsandanyama kuzorora uye kunyaradza tsinga. Kudzikamisa kwayo kunogona kubatsira vanhu kuwana rugare rwepfungwa vasati varara, kuderedza kuzvidya mwoyo uye kukurudzira kurara kwakanaka.
Ongororo inoratidza kuti magnesiumkuwedzerwazvinogona kubatsira kuderedza zviratidzo zvekushushikana, kuzvidya mwoyo, uye kushaya hope. Nekutora mishonga yekuwedzera magnesium, unogona kuwedzera kuzorora uye kukurudzira kurara zviri nani. Manyuko emagnesium mukudya anosanganisira miriwo yakasvibira, nzungu, mhodzi uye zviyo zvakakwana. Zvisinei, kuti uve nechokwadi chekuti mineral iyi inokosha yakawanda, kuwedzerwa kunogona kudiwa.
Zvakakosha kutaura kuti magnesium taurine musanganiswa wemaminerari akakosha emagnesium netaurine. Magnesium taurine inogona kubatsira kuderedza kushushikana uye kukurudzira kuzorora, sezvo magnesium netaurine zvese zvine hunhu hwekunyaradza. Inogona kubatsira kurwisa kuzvidya mwoyo, kuvandudza kunaka kwekurara, uye kuderedza zviratidzo zvekuora mwoyo.
2. Salidroside
Salidroside chinhu chechisikigo chinowanikwa mumushonga weRhodiola rosea unoderedza kushushikana uye unozivikanwa nehunyanzvi hwawo hwekuderedza kushushikana. Iyi adaptogen ine simba yagara ichishandiswa mumishonga yechivanhu kuwedzera kusimba kwemuviri nepfungwa. Tsvagiridzo inoratidza kuti salidroside inobatsira kudzora huwandu hwecortisol (hormone ine chekuita nekushushikana), nokudaro ichisimudzira kunzwa kwekugadzikana uye kugara zvakanaka. Nekuisa salidroside mumabasa ako ezuva nezuva, unogona kuwana kutarisisa kwakawedzerwa, kuneta kushoma, uye kushanda kwepfungwa kwakawedzerwa.
3. Mavhitamini eB
Mavhitamini eB, anozivikanwa pamwe chete se "mavhitamini anoderedza kushushikana," akakosha pakuchengetedza sisitimu yetsinga ine hutano. Anoita basa rakakosha mukushandura chikafu kuita simba, kugadzira ma neurotransmitters, uye kudzora mafungiro. Mavhitamini eB, kunyanya B6, B9 (folate), uye B12, akabatanidzwa mukuderedza kushushikana uye kuzorora kwekuzvidya mwoyo. Mavhitamini aya anotsigira kugadzirwa kweserotonin, neurotransmitter ine basa rekusimudzira manzwiro emufaro nekugara zvakanaka. Nekuona kuti mavhitamini eB akakwana, tinogona kusimudzira kugona kwemuviri wedu kubata nekushushikana uye kuchengetedza mamiriro epfungwa akadzikama.
4. L-Theanine
L-theanine, inowanikwa mugreen tea, iamino acid ine simba guru rekuderedza kushushikana. Inowedzera kugadzirwa kwedopamine neserotonin, ma neurotransmitters anobatsira kudzora mafungiro uye kukurudzira kuzorora. L-Theanine inokanganisawo mafungu europi, ayo anobatanidzwa nepfungwa dzakadzikama uye dzakanyatsojeka. Nekukurudzira kuzorora pasina chikonzero chekunyaradzwa, L-theanine inogona kuvandudza kunaka kwekurara uku ichideredza kushushikana kwemasikati nekuzvidya mwoyo.
5. Melatonin
Melatonin ihormone inogadzirwa nemuviri, iyo inokosha pakugadzirisa kurara nekumuka. Kuwedzera melatonin kunogona kukurudzira kuzorora uye kunobatsira zvikuru kune vanhu vane dambudziko rekushaya hope kana kuti vanononoka kuzorora.
Ongororo dzakawanda dzakaratidza kuti kuwedzera melatonin kunogona kuvandudza kunaka kwekurara, kuderedza nguva inotora kuti munhu arare, uye kuderedza matambudziko ekurara. Zvisinei, vanhu vanofanira kubvunza nyanzvi yehutano kuti vabatsirwe pakushandisa mushonga wakakodzera uye kwenguva yakareba.
Mubvunzo: Magnesium inobatsira sei kuderedza kushushikana uye kurara?
A: Magnesium imineral inobatsira kudzora ma neurotransmitters anobatanidzwa mukushushikana nekurara. Inogona kubatsira kuzorodza tsandanyama nekuderedza kuzvidya mwoyo, zvichiita kuti zvive nyore kuzorora nekurara.
Mubvunzo: Pane mimwe migumisiro inogona kuitika here kana munhu akatora mishonga yekuwedzera magnesium?
A: Kana ikatorwa mukati memuyero unokurudzirwa, mishonga yekuwedzera magnesium inowanzo chengetedzwa. Zvisinei, mishonga yakakwira inogona kukonzera matambudziko emudumbu akadai semanyoka. Zvinokurudzirwa kutevedzera muyero unokurudzirwa uye kubvunza nyanzvi yehutano kana zvichidikanwa.
Chiziviso: Chinyorwa ichi ndecheruzivo rwese chete uye hachifanirwe kutorwa semazano ekurapa. Mamwe emashoko eblog anobva paInternet uye haasi ehunyanzvi. Iyi webhusaiti ine basa rekugadzirisa, kuronga nekugadzirisa zvinyorwa chete. Chinangwa chekutumira rumwe ruzivo hazvirevi kuti unobvumirana nemaonero ayo kana kusimbisa chokwadi chezviri mukati mayo. Gara uchibvunza nyanzvi yehutano usati washandisa chero mishonga yekuwedzera kana kuita shanduko kuhurongwa hwako hwehutano.
Nguva yekutumira: Mbudzi-06-2023
