Anthu ambiri samasankha kudya zakudya zopweteketsa mtima. Kuthetsa kulemera kumangochitika pakatha kupatukana. Koma kodi alidi wathanzi? Ndipo kodi mungathe kuyembekezera kuti mungasunge mapaundi? Akatswiri amafufuzanso chifukwa chake zakudya zopweteketsa mtima zimagwira ntchito komanso zomwe muyenera kuchita mukakhala ochepa.
Chifukwa Chake Kuthetsa Kulemera Kwambiri Kuchitika
Kuti tipeze chifukwa chake nthawi zambiri timataya thupi kapena kusudzulana, tinakakamiza akatswiri Dr. Dan Guerra ndi Dr. Dana Gionta.
Posachedwapa akatswiri oganiza zamaganizo a New York City adagwirizana kuti alembe kuchokera ku Stressed To Centered: Guide Yothandiza Kwa Olemera ndi Omwe Akukondweretsani Inu. Iwo adalongosola momwe kupanikizika kwa maganizo kungapangitse kusintha kwa thupi lanu.
Dan ananena kuti: "Anthu ena amalephera kulemera thupi komanso ena amalemera." "Izi zikukhudzana ndi mitundu yosiyanasiyana ya zamoyo zomwe zimayambitsa matenda osiyanasiyana komanso zimakhudzana ndi momwe timachitira kupanikizika, maganizo."
Malinga ndi Dana, chisoni ndi kupsinjika maganizo kungachepetse thupi, choncho timafuna chakudya chochepa. Mwinanso, akunena kuti nkhaŵa zathu zikhoza kukwera kwambiri ndipo zikhoza kuwonetsa zizindikiro mthupi, "makamaka m'magazi, endocrine, ndi m'mitsempha ya mtima." Akatswiri onsewa amanena kuti kusintha kwa maganizo ndi thupi komwe kumachitika mukamatha kusokonekera kungapangitse kusintha kwa zakudya zanu nthawi zonse.
Kodi Muyenera Kupitirizabe Kulepheretsa Kufooka Kwambiri?
Kotero ngati mutapepuka panthawi ya zakudya zopweteketsa mtima, kodi ndizomveka kuti mukhale wolemera ngati mutamanga moyo watsopano? Yankho likudalira pazifukwa zingapo kuphatikizapo thanzi lanu komanso mmene mumamvera pa kulemera kwanu.
Dana akulongosola kuti ngati mutakhala kuti mukufuna kutaya thupi musanayambe kugonana ndipo kupatukana kunakupangitsani kuti muchepetse pansi, mukhoza kukhala ndi chizoloŵezi chokhala ndi zizolowezi zamakhalidwe zofunika kuti thupi lanu likhale lofewa.
Koma akuwonjezeranso kuti ngati mudakondwera ndi kulemera kwanu ndipo mumachepetsa chifukwa cha nkhawa, mwina mutabwerera kuntchito zanu zomwe mumadya mukamanganso moyo wanu komanso kulemera kwanu kudzawonjezereka. Ndifunikanso kupeza uphungu wothandizira za kulemera kwabwino kwa inu, ati Dan. "Ndikupangira uphungu kwa dokotala komanso / kapena katswiri wathanzi kuti azindikire kuchuluka kwake kwabwino."
Mmene Mungapezere Thupi Lochepa Pambuyo Pakutha
Ngati kulemera kwatsopano kwathanzi ndipo mukulimbikitsidwa kuti mapepala asabwerere, pali malangizo ochepa omwe Dan ndi Dana amalimbikitsa kuti thupi lanu likhale lolimba ngati mutasintha moyo wanu watsopano.
- Khalani (zomveka) wodzikonda. Kupatukana kwanu kukupatsani nthawi yochuluka kuti muganizire nokha ndi zizolowezi zanu zatsopano. "Onani izi ngati mwayi watsopano!" akuti Dan. "Zingakhale zovuta kuthetsa ubale wanu, koma ndi kulemera kwakukulu kumeneku kwatuluka, mutha kukhala ndi chidaliro chochuluka ndi thanzi labwino pamene mukulowa latsopano." Iye akukupangitsani kuti mutenge nthawi kuti muyambe ntchito . "Kuchita masewero olimbitsa thupi kudzakuthandizani kuti muyang'ane kwambiri komanso mukulimbikitsanso kupanga tizilombo toyambitsa matenda monga serotonin, dopamine, ndi epinephrine kotero kuti mutha kusunga maganizo awo pazinthu zabwino."
- Samalani zitsanzo. Samalani zatsopano zomwe mukudyera kuti muthe kufufuza momwe zimakhudzira kulemera kwatsopano. Dana akunena kuti izi zidzakuthandizani kupeza chomwe chimapindulitsa kwambiri kuti mukhalebe wolemera watsopano. "Anthu ena amadzipanikiza tsiku ndi tsiku kuti adziŵe zotsatira za zakudya zina, kukula kwake ndi nthawi ya chakudya." Kwa ena, kawiri kapena katatu pa sabata akhoza kugwira bwino ntchito, "akutero.
- Idya chakudya chamagulu ndi zakudya zopanda phokoso. Pa nthawi yovuta, zakudya zabwino ndi zofunika. "Chitani zodyetsa kudya cha m'ma 6 koloko masana, 12 koloko masana ndi 6 koloko madzulo, ndipo muli ndi zakudya zopatsa thanzi zabwino pakati pa nthawi imeneyo," anatero Dana. Awonjezeranso kuti ndizofunikira kudya mapuloteni okwanira panthawi imeneyi.
- Kupumula. Dana anati: "Ugone mokwanira , maola 7-8 usiku uliwonse. Izi zidzakuthandizani kuti muzikonda kwambiri zakudya zamagazi komanso shuga, ndipo nthawi zambiri zimakula chifukwa cha kusowa mphamvu kuchokera kuntchito yosauka kapena yochepa."
Kumbukirani kuti popeza kupanikizika kungakhudze thupi lanu m'njira zosiyanasiyana, kulemera kwanu kungasinthe pamene mutagawanika. Kupuma kwanu kwa kulemera kwa thupi kungatsatidwe ndi nthawi yopumula phindu pambuyo poti chakudya chamtima chimatha. Talingalirani zowonjezera kuti mukhale wathanzi pa nthawi ya kusintha kuti mupite patsogolo mu moyo wanu watsopano ndi chidaliro chabwino ndi thupi lamphamvu.