Nei kuramba uchinzwa nzara: 11 Zvikonzero

Iwe kumbonzwa sokuti muri nzara nguva dzose? Mumaminitsi 15 pashure imi mudye, unenge akadzokera kabati uye akaisa ruoko rwake mubhokisi bota. Uye nenguva 10 ndiri waunowana ane risingadzivisiki uchikwezvwa kuti chiropa. Attack nzara abate iwe chero nguva yezuva. Zvakaratidza kuti mamiriro ichi pane zvikonzero zvakanaka. Vari pamberi penyu.

kubhoekana

Chimwe ndicho zvinokonzera kugara nzara iri kubhoekana. Kana uri pamba kana kunyanya monica nehofisi basa, pfungwa dzako kutsvaga vakadzikama basa. Ndicho chikonzero rinotevera kwamuri ndiko nekomichiyakazara pamwe tii, zvihwitsi uye nezvikafu zvishoma siyana. Kunokubatsira rasai nguva, achitevera kunonoka. Kitchen anokwevera uchifarira magineti apo hauna zvimwe basa. Kudya tika, iwe kazhinji uchingomufunga kuti hazvisi nzara. Kugadzirisa dambudziko iri nyore: kukunda kubhoekana uye kuti muviri wako kutama.

Depression kana kusurukirwa

Kana uchinzwa wakaora mwoyo, imi kuona chikafu kununura, kufambisa kutambura kwako. Clinical vanachiremba vanonyevera kuti vamwe varwere vane mwoyo, Vimba zvokudya zuva rose, uye pavanenge hadzishandi kunzwa nzara. With zvinozipa, furawa uye mafuta, avanotarisira kudzikamisa kushaya afare. The chete kunzwa vakasurukirwa vanhu kuedza kushandisa chikafu kudzikamisa kushaya rudo, rudo uye ushamwari. Ngwarira, ndichinzwa kuti kuora mwoyo kwenguva refu. Kana kuora mwoyo isina kurapwa, unogona kurasikirwa kukwanisa kunzwa nzara uye kunyange kutenga zviratidzo dissociative zvirwere (nokuzviparadzanisa kubva pfungwa dzenyu).

kutya

Usati - dambudziko iri rakakura nhamba yevakadzi vari mune huta mupfungwa. Vamiririri rakaisvonaka hafu revanhu vari hunhu akatunhidzwa uye kudzivirirwa. Stress kunokonzera muviri siyana dzakawanda zvokuti havana zvakaoma chaizvo kuti chamber zvose. Vamwe vavo vashande pamusoro subconscious chechetere. Kushaya hope, bvudzi kurasikirwa uye nokudyisa - Ndivo zvihombe. Asi zvimwe, kunzwa huta, haufaniri kusarudza broccoli, uye kazhinji kusendama zvihwitsi kana aizikirimu. Tsvaka nzira hutano kukubatsira kukurira zvinhu zvinoshungurudza. Izvi zvichakubatsira kuderedza cortisol yomuropa, uye unotangazve kunzwa nzara vachadzokera dzose.

kurovha chisvusvuro

Kana iwe uchiedza kuderedza uremu, ipapo iwe zvibayiro mumwe zvokudya. Zvakanaka, nekuti mangwana mumuviri asi haana apedza macalorie zvakakwana, chisarudzo inowira kwemangwanani. Vamwe vedu havambokwanisi nguva vade zvemangwanani pamberi basa, achingopiwa "kununurwa" kofi. Asi avo uye vamwe zvakaipa. Kurovha zvemangwanani achaita kuti unzwe masikati zvikuru nenzara pane dzose. Kana zvokusagona kudya pamberi basa, muka mangwanani, kana kutora munzira ane puroteni nomuzariro. Vakagamuchira mangwanani zvinovaka muviri anogona kubatsira mumugwagwa nzara okusununguka yose zuva.

Kukwana mapuroteni yaunodya

Funga kana kudya kwako ose rine puroteni? Unonzwa adye yakabikwa zai, Turkey, yehuku, dheri zvigadzirwa? Kana zvaunodya rinoumbwa zvikurukuru pamusoro makabhohaidhiretsi, takawana chimwe chinokonzera rusingaperi nzara. Protein kunokosha kuti mumwe nomumwe hurongwa nhengo, izvozvo zvinodiridza muviri muviri. Chimwe ndinoiitawo mapuroteni ndechokuti vari nguva refu kugaya uye, pamwe chirimwa faibha, chinhu chinokosha muviri.

shuga yakawandisa uye zvokudya zvisingavaki muviri

Nei neawa waita akaparadza kavha pamusoro machipisi, unonzwa hachingafambipo nzara zvakare? Mhinduro iri nyore: pasinei chinokwezva kuravira, akadya imwe packet harina chero muviri. Zvokudya zvisingavaki muviri, chaizvoizvo, kubiridzira ari dumbu rako, zvichiita muropa. Ndarama makabhohaidhiretsi uye mafuta, muviri wako akatakura chinhu macalorie.

omarara kudya

Apo vakadzi vanocherechedza kunyatsoteerera zvokudya, skip kudya kana kudya zvishoma, asiwo kunoita kuti zvachose kunzwa usingabatsiri mudumbu. Saka havaiti pachako nyasha nokuderedza uwandu macalorie kuitira kuti zvakanga zvisingaiti kuti kufamba zvakanaka. Panguva ino, ropa shuga pamwero anodonhedza, padanho nzara kemikari ghrelin kunowedzera, sezvo mukaguta kemikari leptin inoderedza - kunodzikira. Usakanganwa pamusoro chirimwa rinenge uye muviri snacking (semuenzaniso, Apple toaisa vane nzungu ruomba).

Haufaniri kuteerera muviri wavo zvinodiwa

Zvinosuruvarisa vakadzi vazhinji hazvitsivi zvakakwana kuteerera muviri wako pachako zvinodiwa. Asi mukanyatsochengeta kutevera zvinodiwa imwe yezvokudya. Asi kana uchida kuramba mwero yakasimba muviri wako? Muchiitiko chino, nzara anonongedzera zvinogona sechinoitika yomuka chokuita kusaenzana ichi. muviri wako chiratidzo iwe nenzara, asi hamuna kunzwa. The marapirwo iri zvisingafungi Absorção de Água zvokudya pamberi TV kana kombiyuta. Kana ukaisa pamberi guru bwendefa appetizers, hamungagoni kukonesa nenguva uye kuziva mukaguta anonongedzera.

nyota

Kana vachinzwa nzara, ungada kunwa mvura yakawanda. Dzimwe nguva muviri anogamuchira anonongedzera kupera mvura mumuviri womunhu maturo mudumbu. Rwakakwana Kupindura nyota hunogona kungoparara rukasimbiswa. Pose ukanzwa nzara, kunwa girazi remvura. Kana kurwisa nzara hakushandi, ugare pasi patafura. Uyewo muchenjerere uwandu kofi akadhakwa, nekuti zvine caffeine kunokonzera kupera mvura mumuviri.

shoma hope

Tatotaura pamusoro leptin inoderedza uye ghrelin - kemikari anokonzera mukaguta uye nzara. Kana ukarara shoma, leptin inoderedza mumatunhu vanosiyira. Ndicho chikonzero muri zvisingadzivisiki vanokwezvwa kudya masikati. To equalize kemikari kusaenzana, zvinoumba muitiro utano kuenda kunorara apfuura, uye dzakakudzingai matambudziko zvemagetsi manheru. Kwete nokuisa, ngwarirai uchimhanya vanga vaneta. Izvi nemhosva mbiri kuwedzera zvokudya zvishuvo.

Hormone uye chicherwa kusaenzana

Constant kunzwa nzara zvinogona kukonzerwa kwemashifiti kwevari inonzi estrogen uye progesterone, uye kusaenzana pamusoro neurotransmitters dopamine uye kweserotonin muuropi. dambudziko iri kunogona kukonzera kushaya magnesium. Tora mavhitaminzi yenyu, chengeta kudzora pakuenzanisa kwemafuta, mapuroteni uye makabhohaidhiretsi, kupfuura kuongorora kuburikidza gayinakorojisiti kana endocrinologist.