Munyika yakabatana, kurara zvakanaka Rave dambudziko rinotenderedza mazera, mararamiro, uye nyika. Akasiyana siyana emakiriniki uye edzidzo masosi anobvumirana kuti kurara kwehusiku kunokanganisa nekushushikana, kusarongeka, uye maitiro edhijitari, nemhedzisiro kubva pakusagadzikana kwemweya kusvika pakuwedzera cardiometabolic njodzi.
Chirevo ichi chinounza pamwechete zvakawanikwa munguva pfupi yapfuura uye mazano anoshanda pamusoro kugadzirira sei kurara: kukosha kwekushisa kwemuviri uye chiedza, basa rekudya (tryptophan, natural melatonin, uye kiwi), kukosha kwekudzidzira-kunyanya kurovedza simba kune vakwegura vakwegura-uye kubatsira kwemaitiro anowirirana pasina kushandisa kugadzirisa nokukurumidza.
Chii chiri kuitika nekuzorora kwedu
Data kubva kuSpain Society of Neurology inoratidza izvozvo 48% yevanhu vakuru havafariri kurara kunozorodza uye 54% inorara zvishoma pane inokurudzirwa; mumwe muvatatu anomuka aneta. Nyanzvi dzinosimbisa kuti kusava nehope kusingaperi kunobatanidzwa kufa kwepamusoro, kuipa kwemoyo, metabolic uye hutano hwekuziva, uye kuvhiringidzika kwepfungwa.
Clinical psychologists vanorapa kushaya hope vanotaura kuti kuedza kwakawanda kudzora -uchizvisundidzira kuti uite maekisesaizi zvakanyanya kunonoka muzuva, kunwa doro kuti “unzwe zviri nani,” kana kuti kuzvirapa- kuguma kunowedzera dambudziko. Mharidzo yepakati yakajeka: kurara hakugone kumanikidzwa, Inofambiswa nekugadzira mamiriro kuti isvike.
Mukubvunzana, mapatani e kufunganya, kushatirwa uye kupera kwendangariroKana kurara kusina kunaka kukava kwenguva refu, ipfungwa yakanaka kukumbira rubatsiro. Naps inogona kubatsira kana iri pfupi: 15-20 minutos munguva pfupi yapfuura uye kwete mumasikati makuru.
La chiedza Iyo ine simba regulator yemukati wachi. Haisi chete kupenya kwezviratidziro kunokosha: zvakare kukonzeresa zvemukati (mameseji ane chekuita nebasa kana emari) anochengeta pfungwa dzakasvinura. Kuderedza zvinokurudzira manheru uye kuchengetedza maitiro emwenje anowirirana anobatsira uropi "kuchinja magiya."
Tembiricha, chiedza, uye "husiku bsessions": zvinotsanangurwa nesainzi
Majesuro akajairika se buritsa gumbo rimwe kubva muduvet kana kupenengura piro ine physiological basis. Kupinda muhope huru, muviri inofanira kudzikisa zvishoma kupisa kwayo kwemukati (inenge hafu yedhigirii). Kuti uite izvi, inogoverazve ropa kuganda uye kumigumo -peripheral vasodilation-, kuburitsa kupisa mumhepo.
Kana imba yacho ichiunganidza kupisa kana kuti kune mhepo yakashata, muviri unotamburira kuibvisa uye zvakanyanya kuoma kuyananisaKuchengeta imba yako yekurara ichitonhorera uye ine mhepo, uye kusarudza machira anofema, zvinobatsira kuderedza tembiricha yako uye kukubatsira kurara.
Zvinoenderana nekuburitswa kwemishonga, apo donho iri harina kuitika Zvakajairika kutora nguva yakareba kuti urare uye uwane mamwe mazamu ehusiku. Kugadziriswa kwekushisa kuduku kunoita mutsauko, kunyanya panguva yekuchinja kwemwaka.
- Bheji pane inotonhorera tembiricha yekamuri (inenge 17-20 ºC, kana yakasununguka).
- Zvishandiso machira akareruka uye anofemaKana ukaiona yakasununguka, kurara usina hembe kunobatsira kubvisa kupisa.
- Una mvura inodziya tisati tarara zvinogona kufambisa kunotevera kupisa kurasikirwa.
- Ventilate imba: mweya mutsva inoderedza stuffiness uye inovandudza kunyaradza kwehusiku.
Zvokudya, maekisesaizi uye mazano anobatsira
Hukama huripo pakati pezvatinodya nemabatiro atinoita inodavidza; bvunza gwara pa zvokudya zvinoita kuti urare.
Zvimwe zvekudya zvinopa yakasikwa tryptophan uye melatonin: turkey, huku, mazai, yogati, mukaka, nzungu uye mimwe michero nemiriwo (somuenzaniso, tomate kana kiwi). Aya haasi "zvishamiso," asi akabatanidzwa mutsika dzinoenderana. zvinogona kuita kuti kuzorora.
Zvidzidzo zvakawanda zvakaongorora kiwi. Muvakuru vakatora Makiwi maviri awa imwe asati avata kwemavhiki mana Kurara kupfupi kwekutanga latency uye nguva yakareba yekurara yakazara yakaonekwa; kuvandudzwa kwehutano hwekurara kwakatsanangurwa muvatambi vepamusoro. kurara kunaka uye kushanda zvakanaka, pamwe nekunetseka kushoma. Kunyangwe kuenzanisa pakati penyoro uye yakaomeswa kiwifruit inoratidza kuti ese ari maviri anogona kuwedzera metabolic maitiro serotonin/melatoninNguva dzose tevera hutano hwakanaka uye funga nezvekudya kwehuga kana pane zvirambidzo zvekurapa.
- Inosanganisira imwe chikamu chezvokudya zvakapfuma mu tryptophan pakudya kwemanheru (mukaka, mazai, turkey, legumes uye nzungu).
- Kana zvakakunakira, edza nazvo kiwi mbiri paawa isati yasvika kubva pakuvata kwemavhiki akawanda.
- Chengeta zvirongwa zvenguva dzose uye a nzvimbo ine rima uye yakanyarara muimba yekurara.
- Evita trigger skrini uye zvirimo muawa isati yarara.
Muvanhu vakuru, the simba rekudzidzisa anomira pachena seshamwari yekuzorora. Ongororo muvanhu vakuru vane kushaya hope yakawana kuti simba rinovandudza kurara kwakanaka kusvika 35% kupfuura aerobic exercise, zvakare kuderedza kuoma kwekushaya hope. Rudzi urwu rwebasa runobatsira kudzora cortisol uye tembiricha, inovandudza kurara kwakadzika uye inokonzera circadian rhythms, tisingatauri kuchengetedza tsandanyama uye kufamba.
- Ita 2-3 vhiki nevhiki 40-60 maminitsi, panguva yakaderera-yepakati simba.
- Mienzaniso kumba: kubatsira squats, kusenda-kumadziro, ruoko rwebhodhoro runosimudza, glute mabhiriji uye kukwira/pasi masitepisi.
- Chinja maekisesaizi uye bvunza chiremba wako kana paine yapfuura pathologies.
La kurara utsanana chinoramba chiri hwaro: enda kunorara uye kumuka panguva imwe chete, kuderedza kurara kwenguva refu, iva nekudya kwemanheru kwekutanga uye kwakareruka, uye kuderedza kuratidzwa kune chiedza chakajeka usiku. Usati wafunga nezvekuwedzera, ipfungwa yakanaka kunyatsoongorora mararamiro ako.
Nezvemapiritsi ekurara, nyanzvi dzinokurudzira kungwara: inogona kukonzera kutsamira uye kusara kwehope. Melatonin ine mashandisiro chaiwo, asi haifanire kutsiva iyo kupindira kwehunhu uye zvigadziriso zvakatipoteredza.
Zvimwe zvinobatsira zvemuviri zvinogona kupa nyaradzo: magumbeze akaremerwa Vanopa manzwiro ekudzikama kune vamwe vanhu (nguva dzose munzvimbo dzinotonhorera kuitira kuti varege kupisa), uye machira anobvisa kupisa -kana kurara usina hembe-kunosimudzira nocturnal thermoregulation.
Kurara kwakanaka hakubvi pane imwe nzira yekunyengera, asi zvisarudzo zviduku zvakasungwa: nyaradza muviri wako uye svibisa nharaunda yako, ronga purogiramu yako, tarisira kudya kwemanheru, funga kiwi setsigiro, fambisa—nesimba muupenyu hwapashure—uye kumbira betsero kana kushaya hope kuchipfuurira. Nenzira iyi, kuzorora kunomira kuva rotari uye zvakare inova setsika inogoneka.