Iwe unofungidzirwa nepfungwa yekusuwa apo nguva inonaya mvura kunze kwewindo yakasviba uye yakachena, uye zuva riri kupfupika here? Mangwanani ekutanga anova muedzo chaiwo, iwe hausi kuda kushanda, vashandi pamwe navo vanokutsamwisai, kushungurudzika kumba kunounza kuora mwoyo uye vanoda kupukunyuka kusvika kumugumo wenyika kubva pane izvi zvose. Mufananidzo wakajairika? Usashushikana, zvinowanzoitika muvhuvhu-inowanzosvika pakuora mwoyo. Nezve nzira yekuzviziva nayo munguva uye izvo zvokuita, kana uine mafungiro akaipa, uye ichakurukurwa pasi apa.
Chaizvoizvo, kuora mwoyo kwakasiyana. Nenguva iyo ndiyo "chiedza" chiduku. Iyi ndiyo apo zvinhu zvose zvinoratidzika zvakanaka, hapana kuchinja kukuru kana matambudziko muupenyu, asi mapoka ane chiuru ari kukura pamweya yavo uye haadi kuita chero chinhu, hakuna munhu anoda kuona uye kuziva. Zviri nyore kurarama nemamiriro ezvinhu akadarika pane mamwe maitiro ekuora mwoyo, asi izvi hazvirevi kuti unofanira kutanga zvinhu zvose pachako. Nguva yakareba yekuora mwoyo uye kuipa kwemaitiro kunogona kutungamirira kukurudzirwa kwekunyanya kunetseka kwepfungwa uye neurotic conditions, uye kunewo kushungurudzika kwepedyo kune psyche.
Pane humwe huwandu, maererano nehupi vakadzi vane makore makumi maviri nemashanu kusvika makumi mana nemakumi maviri nemakumi maviri nemakumi maviri nemakumi mana (44) vanowanikwa kaviri kuti vave nenguva yekuora mwoyo (se, zvechokwadi, chero imwewo) kupfuura varume. Zvechokwadi, izvi zvinowanzokonzerwa nezvinetso zvehomoni, premenstrual syndrome, postpartum period uye menopause. Hongu, uye vagary yemamiriro ekunze, vakadzi vanoita zvinonzwisisika uye zvakanyanya.
Kutora kuora mwoyo - iyi ndiyo nyaya yako here?
Iwe uchashamisika, asi pane kunyange chiremba chaiyo-nguva-yechirwere chinokonzera chirwere. Iyi ndiyo nzira inokosha yekuora mwoyo inowanikwa muvhuvhu-munguva yechando. Nhamba yepamusoro yehurumende iyi inowanzoitika munaOctober naNovember. Zvinonyatsozivikanwa kuti kuora mwoyo kunotungamirira mukuvhiringidzwa kwekukurukurirana pakati peeurons, nekuda kwekusaenzana kwemhando mitatu yemakemikari mumakumbo - norepinephrine, serotonin uye dopamine. Ndiyo makemikari aya anotumira zviratidzo zvemagetsi pakati pemasero europi. Nokudaro muvhura inhamba yezvikamu izvi zvikuru inodonha zvakanyanya. Asi kwete vose zvakaenzana - kune vanhu vanochinja mumamiriro ekunze uye zuva nezuva rhythm yemagariro haigoni kuchinja. Nokuda kwekuongororwa kwemazuva e-affective disorder, zvakakosha kuva nehupo hweunhu hunhu hunoonekwa mukati memakore maviri apfuura panguva imwe chete. Semuenzaniso, kana iwe uine mafungiro akaipa nguva dzose yekupera, kunyanya kusuruvara uye pfungwa yekuparara - iwe unotambudzika kubva panguva yekuora mwoyo.
Muna 1987, American Psychiatric Association yakanyoresa zvakadaro mafungiro ehuse sehutachiona hwehutano hwemwaka. Ichi chimiro chekuora mwoyo chinosanganiswa nekushaikwa kwezuva rezuva, iro, iro rinotungamirira pakuderera kwemahomoni emufaro - endorphin uye serotonin. Kune rumwe rutivi, ganda redu rinogadzira vitamini D shoma, iyo inotitadzisa kunyanya kunetseka uye kutya patinenge tisina mafungiro akaipa ehupenyu hwehupenyu. Kuderedza kuwanda kwechiedza chepanyama kunotungamirira kukuwedzera kwehuwandu hwehomoni inonzi melatonin, iyo ndiyo inonyanya kugadzirisa maitiro emitambo yemuviri womunhu. Anokonzerwa nehope, kutonhora kwemuviri uye chido, izvo zvinotsanangura kuwedzera kwechido mukuwa. Nguva shomanana yemaawa masikati uye masikati machena - munguva ino inoita kuti secrettion ye melatonin, iyo inosvika pakukwirira kwayo murima rose.
Unhu hunoita zviratidzo zvekupora kunetseka
Zviratidzo zvekuora mwoyo zvinosanganisira kuputsika kwehutano hwose hwehuwandu hwemamiriro ekufunga: unhu, hukuru hwekukurukurirana, urefu hwekurara, zvepanyama uye zvepabonde uye kuchinja kwechido. Zviratidzo zvikuru ndezvi:
- kuzvidzora, kunyanya mune zvekurara pabonde;
- pfungwa yekusabatsiri, kushevedza nguva dzose, kuora mwoyo nekusava nehanya;
- kunyanya kuisa pfungwa;
- kusuruvara kana kurara kusingaperi;
- kamwe-kamwe kuchinja mumanzwiro;
- kuwedzera chido nekunaka kwakachena kwezvokudya zvakagadzirwa mu-carbohydrates;
- kushaya zvepabonde.
Chii chaunofanira kuita kana kuora mwoyo uye nemafungiro akaipa
- Zvokudya zvine utano uye zvinovaka muviri
Zvinonyatsozivikanwa kuti kudya kwakanaka hakungobatsiri kukurira kuora mwoyo, asi kunobatsira kuporesa zvirwere zvakawanda. Muchikwata, kuderera kwekushisa kwemuviri kunoita kuti kuwedzerwa mumwero we melatonin, izvo zvinokonzera vanhu kuti vasashandise kudya kudya kwakawanda. Uye kana ukawedzera kushushikana nekuwedzera kudya, izvi zvingakanganisa uremu hwako. Saka, zvakakosha kuve nechokwadi chekugoverwa kwezvakakwana mumuviri uye kudya kudya kwakanaka mune mavitamini nemaminera. Rubatsiro mune izvi zvinogona kuve nemiriwo, marati nenyama (zviri nani kuti usapinda nyama tsvuku, kudya dzimwe hove uye huku). Nyatsoteerera mbatatisi, karoti, maapuro uye zvinomera zvemasvini. Kutanga kwakanaka kwezuva ichingwa chikafu chinonaka uye chakanaka: jisi itsva yakanyanyisa ichaita kuti unzwe uine simba mukati mezuva. Mukuwedzera, muchikwata ichi zvakafanira kuwedzera kudya kwevhitamini C, simbi uye zinc. Uye kuzviunza iwe rufaro ruduku - udye zvishoma zveshoko tsoketsi dzemazuva ose, umo umo kwete 70% yekocoa. Iyi ndiyo imwe nzira yakanakisisa mukurwisana nemafungiro akaipa uye kuora mwoyo.
- Mitambo inoshanda zvakanyanya kudarika zvinodhaka mwoyo!
Movement ndiyo nzira yakanakisisa yekutarisana nekuora mwoyo. Zviratidzo zvepanyama "bhokisi" pfungwa dzinosuruvarisa nekuvandudza mafungiro. Inodzorera chinangwa chekushanda uye hupenyu huzhinji. Zvakanaka kuzviita kunze - aerobics, kutamba kana kungofamba mupaki mushure mezuva refu. Zvino hama dzedu duku, kunyanya imbwa, dzinogona kubatsira. Kufamba uye kutamba mumasikirwo nemhuka ndiyo mhinduro yakanakisisa kune chero ipi zvayo, kunyange kunyanya kuora mwoyo.
- Zvigadzirire iwe pachako
Nguva yekupedza yakakodzera kune zvimwe zvigadzirwa zvisingasarirwi mukati mechando nezhizha. Kushanyira kune spa, somuenzaniso, kuchaita kuti uwedzere mafungiro ako uye kubvisa pfungwa dzakaipa. Usakanganwa nezvekurapa kwevakadzi vazhinji vanotenga, iyo inoshanda seine simba rinodzvinyirira, rinotambura nemafungiro akaipa uye inovandudza pfungwa.
- Zvimwe chiedza!
Kurapa kwekuora mwoyo mukati mekuvhura kunyatsonaka kunopfuura nenzira yechiedza. Asi kuporeswa kwezvinhu kunongova nechiedza chakajeka nechisimba zvikuru kudarika 200 watts., Nokuti ichi chaicho chiri chimiro chechiedza chezuva pazuva. Mumamiriro okunze ekupisa, kana denga rakachena, simba rekuyera rinodarika 1000 watts.
- Pfekai zvipfeko mumirase miviri
Iwe unogona kukanganwa pamusoro pemvura yakachena uye yakasviba yezvokupfeka. Zviri nani kusarudza mavara akajeka - yellow, orange, red ... Colors inobereka chinyaradzo uye inoita mafungiro, pamwe chete nemishonga yekushongedza yakafanana, inogona kuita zvishamiso. Mukuwedzera, ivo vachava chiyeuchidzo chenguva dzose yezhizha rapfuura ...
- Kurara zvakanyanya
Yakagara ichizivikanwa pamusoro pekuporesa zvinhu zvehope. Mamwe manheru, tora kushambadza kunopisa nemugungwa munyu kana mafuta anokosha - izvi zvichave zvakakosha zvikuru pamubhedha wako. Kana iwe usingakwanisi kurara zvakakwana, enda kunorara kare. Ichi ndicho chinonyanya kukosha munguva yekuvhuvhu, apo muviri unonyanya kuneta, uye unodzorera zvishoma nezvishoma.
- Tsvaga hove itsva
Zvakanaka, kana zvisingaiti usakanda wakare. Chenjerera chero mhando dzekuita basa runyararo - pasinei nokuti iri kutarisa mafirimu ekare, kuverenga bhuku rakanaka kana kungoteerera mimhanzi yako yaunofarira. Kuora mwoyo kunoponeswa nokuunganidza chimwe chinhu. Kudzokorora kwekuunganidza nguva imwe neimwe kuchawedzera maitiro akanaka.
- Rudo Rudo!
Ndizvo zvaunoda kuita, kana mafungiro akaipa, zvingaita sekuti, haazogumi. Izvo hazvina mubvunzo kuti kuchinja pamusana pemwoyo kunounza kugunun'una uye kunakidza nguva yakareba yekupura mazuva. Zvidzidzo zvinoratidza kuti nzira yekugumburwa murudo haisi kungoita mhirizhonga. Izvi zvinokonzerwa nekushandurwa muhutano hwemuviri wedu. Anotanga kubudisa nhamba yakawanda yezvinhu uye mahomoni, ayo akafanana zvikuru nemishonga uye anokonzera "kuvimba." Semuenzaniso, kubatanidza dopamine kwakabatana zvikuru nekunzwa kworudo uye kunogadzira kubuda kwemasimba, kusvibiswa, kukanganisa kwakanyanya uye kukurudzira kushanda. Iyi hormone inokonzera manzwiro uye kukwezva, kufara uye kunzwa kwerufaro rwakakwana. Serotonin, zvakare, inodzora manzwiro uye inogona kukanganisa mafungiro akaipa. Aya maviri madhakoni ehomoni anonzi "mahomoni e rudo." Vanoumba pfungwa yorugare. Uye pakupedzisira asi kwete, adrenaline, inoita zvinhu zvinoshamisa nesu. Nokuti nekuda kwake kune manzwiro okuti mwoyo unoratidzika sekubuda kubva muchifuva ikozvino.
Nyanzvi dzinoti nhamba yevanhu vanofara maererano nehusiku hwakanaka - kana zuva richiwedzera uye chiedza, vanhu vakawanda vari kuseka uye vanofara. Izvi ndezvechokwadi, asi hatifaniri kukanganwa kuti zvinhu zvose zvinoenderana nezvatiri isu. Tinosarudza kuti tingatanga sei zuva idzva, uye kuti tinganzwisisa sei nyika inotitenderedza. Nguva imwe neimwe inoita kuti ive nechido chayo, asi kana tikatarisa zvakanyanya, tinogona kuwana chimwe chinhu chakanaka uye munguva yakare yekupura.