Mvetsetsani chifukwa chake nkhawa ingakupangitseni kukhala wonenepa

Zamkati

• 1. Kuda nkhawa kumayambitsa kusintha kwa mahomoni
• Zoyenera kuchita:
• 2. Kuda nkhawa kumayambitsa Kukakamiza Chakudya
• Zoyenera kuchita:
• 3. Kuda nkhawa kumachepetsa chidwi
• Zoyenera kuchita:

Kuda nkhawa kumatha kulemera chifukwa kumapangitsa kusintha kwa mahomoni, kumachepetsa chidwi chokhala ndi moyo wathanzi komanso kumayambitsa magawo azakudya zambiri, pomwe munthu amatha kudya chakudya chochuluka kuti athetse nkhawa ndikuchepetsa nkhawa .

Chifukwa chake, ndikofunikira kuzindikira kupezeka kwa nkhawa kuti athe kuyambitsa chithandizo chanu ndikulola kuti muchepetse kunenepa. Nazi kusintha kwakukulu kwa 3 komwe nkhawa imayambitsa m'thupi ndi zomwe mungachite kuti muchiritse.

1. Kuda nkhawa kumayambitsa kusintha kwa mahomoni

Kuda nkhawa kumayambitsa kuchuluka kwa mahomoni otchedwa cortisol, omwe amadziwikanso kuti mahomoni opsinjika, omwe amachititsa kuti mafuta azipangidwa mthupi.

Izi ndichifukwa choti, m'malo opanikizika, thupi limapanga mphamvu zowonjezera zamafuta kuti thupi likhale ndi malo osungira bwino omwe amatha kugwiritsidwa ntchito pakagwa vuto la chakudya kapena nthawi yolimbana.

Zoyenera kuchita:

Kuti muchepetse nkhawa, mutha kugwiritsa ntchito njira zosavuta monga kuyenda panja tsiku ndi tsiku komanso kuchita zosangalatsa, monga kuchita yoga ndi kusinkhasinkha. Kugona mokwanira usiku komanso kuchita masewera olimbitsa thupi nthawi zonse kumathandizanso kuthana ndi nkhawa komanso kuchepetsa kuchuluka kwa thupi la cortisol.

Komabe, ndikofunikira kukumbukira kuti nkhawa zina zimafunikira kuwunika kuchipatala ndi kwamaganizidwe awo, komanso kugwiritsa ntchito mankhwala kungakhale kofunikira. Onani zizindikiro zake ndi momwe mungathetsere nkhawa.

2. Kuda nkhawa kumayambitsa Kukakamiza Chakudya

Kuda nkhawa kumayambitsa nthawi yakudya mopitirira muyeso, ndikuwonjezeka kudya makamaka maswiti, buledi, pasitala ndi zakudya zina zomwe zimayambitsa chakudya chosavuta ndi shuga. Izi mwachilengedwe zimayambitsa kuchuluka kwakukulu kwama calories, zomwe zimapangitsa kuti mukhale wonenepa komanso kuti muchepetse kunenepa.

Nthawi zokakamiza zimachitika chifukwa zakudya zokoma kapena zopatsa mphamvu zimathandizira kupanga serotonin, mahomoni omwe amachititsa kuti munthu akhale ndi thanzi labwino m'thupi, kumachepetsa kunenepa kwakanthawi.

Zoyenera kuchita:

Kuti muchepetse magawo akudya mopitirira muyeso, muyenera kukhala ndi chakudya chamagulu ndi kudya kwa maola atatu kapena anayi, chifukwa izi zimachepetsa njala ndikuthandizira kuchepetsa chidwi chodya. Kuphatikiza apo, kutsatira ndi katswiri wazakudya kumathandiza kusankha zakudya zomwe zimapangitsa kuti munthu azisangalala komanso amachepetsa kufuna kudya maswiti. Pezani kuti ndi zakudya ziti zomwe zimakuthandizani kuti muzisangalala.

3. Kuda nkhawa kumachepetsa chidwi

Kuda nkhawa kumachepetsanso chidwi cha munthu kuti akhale ndi moyo wathanzi, kumupangitsa kuti asakhale ndi chidwi chochita masewera olimbitsa thupi komanso kudya bwino. Izi zimachitika makamaka chifukwa cha kuchuluka kwa cortisol, mahomoni opsinjika, omwe amachititsanso kumva kuti watopa komanso alibe chiyembekezo.

Zoyenera kuchita:

Kuti akhale wolimbikitsidwa kwambiri, munthu amatha kugwiritsa ntchito njira monga kupita kukachita masewera olimbitsa thupi panja kapena ndi mnzake kuti akhale ndi kampani, kutenga nawo mbali m'magulu ochezera a pa intaneti omwe amapangidwa ndi anthu omwe akudutsanso ndikufunsa abwenzi ndi banja kuti ayesetsenso kukhala ndi chizolowezi chabwino cholimbikitsa.

Kudya zakudya pafupipafupi zokhala ndi omega-3s, monga sardines, saumoni, tuna ndi mtedza, ndi zakudya zokhala ndi tryptophan, monga nthochi, oats ndi mpunga wofiirira, zimathandizanso kukulitsa malingaliro ndikukhala ndi chidwi chachikulu. Kukhazikitsa zolinga zenizeni zakuchepetsa ndi wazakudya kumathandizanso kuti muchepetse kunenepa ndikuchepetsa zovuta zanu kuti muchepetse thupi msanga. Onani momwe mungalimbikitsidwire pa: Malangizo a 7 osataya mtima pa masewera olimbitsa thupi.

Onerani vidiyo ili pansipa ndikuphunzirani zoyenera kuchita kuti muchepetse nkhawa komanso nkhawa.