Momwe Mungasinthire Ubongo Wanu (Malangizo: Ndiosavuta Kuposa Mukuganiza)

Zamkati

• Kumanani ndi dongosolo la glymphatic
• Kugona bwino, kugona mokwanira
• Sungani nthawi yogona
• Ganizirani zakudya zanu
• Pangani malo abwino ogona
• Patulani nthawi yovuta musanagone
• Kuchita masewera olimbitsa thupi kumathandizanso
• Malangizo ena olimbikitsa ubongo
• Khalani hydrated
• Onjezerani zakudya zamaubongo pazakudya zanu
• Pezani nthawi yopuma
• Yesani zolimbitsa thupi
• Mfundo yofunika

Mutha kupeza pulogalamu ya detox pafupifupi chilichonse masiku ano, kuphatikiza ubongo wanu.

Ndi zowonjezera zowonjezera, zitsamba zoyeretsera, komanso kusintha kwakukulu kwa zakudya zanu, mwazinthu zina, mungaganize kuti:

• chotsani grogginess
• kuwonjezera kukumbukira kwanu
• kuwonjezera luso lanu lakuzindikira

Ngakhale kusintha kwamachitidwe ena kumatha kukhala ndi thanzi labwino, akatswiri azachipatala ambiri amavomereza kuti zochotsera, kuphatikizapo zomwe zimayang'ana ubongo wanu, sizofunikira.

Komanso, palibe kafukufuku wokakamiza wothandizira kugwiritsa ntchito mankhwala osokoneza bongo.

Thupi lanu lili kale ndi njira m'malo mwake zochotsera poizoni ndikupangitsa kuti zinthu ziziyenda bwino. Pankhani ya ubongo wanu, pali kwenikweni dongosolo lonse lodzipereka kuti liwonongeke.

Nazi momwe njirayi imagwirira ntchito komanso zinthu zosavuta zomwe mungachite kuti muthandizire.

Kumanani ndi dongosolo la glymphatic

Pankhani yothetsera poizoni, ubongo wanu umatha kusamalira bizinesi yanu nokha.

lofalitsidwa mu 2015 likufotokoza kuti izi zimachitika ngati gawo la glymphatic system, yomwe imachotsa zonyansa muubongo wanu komanso dongosolo lamanjenje. Taganizirani izi ngati otolera zinyalala muubongo.

Ndondomeko ya Olympicic imagwira ntchito zambiri mukamagona. Mukamagona, ziwalo zina za thupi sizigwira ntchito kwenikweni, zomwe zimapangitsa kuti zochitika zam'masewera azikhala patsogolo.

akuwonetsa kuti palinso malo okwera kwambiri pakati pamaselo muubongo wanu nthawi yogona, zomwe zimapatsa mpata wochuluka ubongo wanu kutulutsa zinyalala, titero kunena kwake.

Izi ndizovuta, koma onani mwachidule momwe zimagwirira ntchito:

• Choyamba, njira zamagetsi zimadzaza ndi madzi amadzimadzi.
• Timadzimadzi timatolera “zinyalala” monga mapuloteni, poizoni, ndi zinyalala zina pamene zikuyenda pamtanda.
• Ubongo wanu umatulutsa zinyalala m'malo osiyanasiyana, komwe zimadutsa mthupi lanu ndikutuluka monga zinyalala zilizonse.

Chinthu chimodzi chofunikira chomwe chimachotsedwa muubongo pochotsa zinyalala ndi protein β-amyloid (beta-amyloid), yomwe akatswiri amakhulupirira kuti imathandizira pakukula kwa matenda a Alzheimer's.

Kugona bwino, kugona mokwanira

Kugona kumatenga gawo lofunikira pantchito ya glymphatic system. Kugona mokwanira usiku uliwonse ndi imodzi mwanjira zabwino kwambiri zothandizira ubongo wanu kuti uchotseretu zachilengedwe.

Ngati mukuvutika kugona mokwanira, yesani izi kuti mupumule bwino, ndikupatseni mpumulo.

Sungani nthawi yogona

Ngati mulibe chifukwa chakudzuka nthawi inayake tsiku lililonse, nthawi yanu yogona ingakhale paliponse. Mwinamwake mumakhala ndi nthawi yogona mkati mwa sabata koma mumagona mochedwa ndikugona kumapeto kwa sabata.

Izi zitha kumveka zachilengedwe kwa inu, koma popita nthawi, zimatha kuchita zingapo pakazungulira kogona.

Kugona (ndi kudzuka) nthawi yofananira tsiku lililonse kungakuthandizeni kupumula bwino ndikuwongolera kugona kwanu kwathunthu.

Mutha kukhalabe ogona mochedwa kuposa nthawi zonse ndikugona pomwe simufunika kudzuka m'mawa - ingoyesani kupewa kusiyanasiyana kwa nthawi yanu yopitilira ola limodzi.

Gawo la kugona kosasinthasintha limaphatikizapo kugona mokwanira, komwe kumatha kuyambira maola 7 mpaka 9.

Malangizo: Gwiritsani ntchito chowerengera tulo kuti mudziwe nthawi yomwe muyenera kugona.

Ganizirani zakudya zanu

Kudya zakudya zina, makamaka masana, kumatha kusokoneza tulo tanu.

Kuti mugone bwino, yesetsani kupewa izi musanagone:

• chakudya chachikulu
• zakudya zolemera kapena zolemera
• zokometsera ndi acidic zakudya
• khofi (kuphatikizapo chokoleti)
• mowa

Ngati mukumva njala musanagone, yesani chakudya chabwino pogona musanagone, monga:

• nthochi
• yogati
• mbale yaying'ono ya oatmeal
• tchizi, zipatso, ndi osokoneza

Pangani malo abwino ogona

Kusunga chipinda chanu kukhala chozizira komanso chamdima kungakuthandizeni kugona mokwanira.

Ngati mumakonda kutentha kapena kuzizira usiku, sankhani zigawo zochepa, zopumira.

Muthanso kuganizira zowonjezera fanizi kuchipinda chanu, zomwe zingathandizenso kuletsa phokoso lililonse lomwe limakusungani.

Kugwiritsa ntchito chipinda chanu chogona komanso zogonana kungapangitsenso kukhala kosavuta kugona mukamakagona.

Mwanjira imeneyi, ubongo wanu umadziwa kuti kulowa pabedi kumatanthauza kuti mwakonzeka kugona, osati kuwonera TV kapena kudutsa pazanema.

Patulani nthawi yovuta musanagone

Kupsinjika ndi kuda nkhawa ndizo zomwe zimayambitsa kugona. Kupanga nthawi yopuma musanagone sikungathetseretu nkhawa izi, koma kungakuthandizeni kuzichotsa m'malingaliro anu madzulo

Ola limodzi kapena apo musanagone, yesani:

• kufotokoza zakupsinjika
• kulemba zinthu zomwe muyenera kuzisamalira tsiku lotsatira kuti musadandaule nazo
• mitundu, kuwerenga, kapena zina zochita
• kusamba kofunda ndi makandulo kapena aromatherapy
• kuchita yoga yopepuka kapena kusinkhasinkha
• kupuma kozama

Kuchita masewera olimbitsa thupi kumathandizanso

Mukudziwa kumverera kotsitsimutsidwa, kosasunthika (ngakhale mutatopa) mumakhala ndi masewera olimbitsa thupi? Ndiwo machitidwe a glymphatic omwe akuyamba.

akuwonetsa kuti kuchita masewera olimbitsa thupi kumatha kukhala ndi gawo lalikulu pakutha kwa zinyalala muubongo.

Malinga ndi zotsatira za kafukufukuyu, mbewa zomwe zimatha kuchita masewera olimbitsa thupi poyendetsa gudumu zimawonetsa kawiri zochitika za glymphatic ngati mbewa zomwe sizingathe kuchita masewera olimbitsa thupi.

Ndikofunika kuzindikira kuti kuwonjezeka kwa zochitika za glymphatic mwina kumalumikizidwa ndi kuthamanga m'malo mongotsatira mwachindunji.

Kuchita masewera olimbitsa thupi kuli ndi maubwino ena ambiri, nawonso.

Chitha:

• Thandizani kuchepetsa chiopsezo cha matenda ambiri
• kuchepetsa zizindikiro za nkhawa ndi kukhumudwa
• kuchepetsa nkhawa
• kuonjezera mphamvu
• sinthani mtima wanu
• kusintha magwiridwe antchito

Ndiyeneranso kutchula kuti kuchita masewera olimbitsa thupi kungakuthandizeni kugona mokwanira, zomwe zingalimbikitsenso glymphatic system kugwira ntchito.

Akatswiri amalimbikitsa kuti muzichita masewera olimbitsa thupi osachepera 2 1/2 maola sabata iliyonse.

Muthanso kukulitsa kulimba kwake ndikuwona maubwino ofanana ndi ola limodzi ndi mphindi 15 zokha sabata iliyonse yolimbitsa thupi mwamphamvu kapena mwamphamvu.

Simuyenera kuchita zochitika zanu zamlungu zonse nthawi imodzi, mwina. Nthawi zambiri zimakhala bwino (komanso zosavuta) kuchita pafupifupi theka la ola lochita masewera olimbitsa thupi tsiku lililonse.

Kuchita masewera olimbitsa thupi kuli bwino kuposa kusachita masewera olimbitsa thupi, chifukwa chake kuchita zomwe mungathe kuwonjezera masewera olimbitsa thupi omwe mumapeza sabata iliyonse kungakuthandizeni. Yesani kufinya mumayenda mphindi 15 mutadya nkhomaliro kapena chakudya chamadzulo (kapena zonse ziwiri), mwachitsanzo.

Malangizo ena olimbikitsa ubongo

Kugona ndi kuchita masewera olimbitsa thupi ndizothandiza muubongo wanu, komabe mutha kuchita zambiri kuthandizira glymphatic system kugwira ntchito ndikulimbikitsa thanzi laubongo ndi thupi.

Khalani hydrated

Ngakhale kuchepa kwa madzi m'thupi pang'ono kumatha kusokoneza magwiridwe antchito monga kusinkhasinkha komanso kukumbukira, ndipo kumathandizanso pakukhala kwanu chete.

Simusowa kuti muzimwa madzi tsiku lonse kuti mupeze zokwanira (mumapezanso madzi ochuluka kuchokera ku zipatso, ndiwo zamasamba, ndi zakudya zina). Lamulo labwino kwambiri ndikumwa madzi mukamva ludzu.

Osatsimikiza zakumwa kwanu kwamadzimadzi? Onani momwe madzi anu alili ndi tchati ichi.

Onjezerani zakudya zamaubongo pazakudya zanu

Zakudya zamaubongo zimaphatikizapo:

• mapuloteni
• mafuta athanzi
• antioxidants
• omega-3 mafuta acids
• mavitamini

Zitsanzo zina ndi izi:

• broccoli, sipinachi, kale, ndi masamba ena obiriwira
• nsomba, pollack, nsomba zamzitini, ndi nsomba zina zomwe zili ndi mercury zochepa
• zipatso
• tiyi wa khofi ndi khofi
• mtedza

Simungathe kusokonekera mukawonjezera zokolola zatsopano, zomanga thupi, ndi mbewu zonse pazakudya zanu. Kuchepetsa zakudya zosinthidwa ndi mafuta okhathamiritsa kungaperekenso chidziwitso ku chikondi.

Pezani nthawi yopuma

Kupuma kwamaganizidwe ndikofunikira monga kuphulika kwakuthupi.

Onetsetsani kuti nthawi zonse mumapatsa ubongo wanu mpata wopatula nthawi yoti mukhale pansi ndikusangalala ndi nthawiyo. Izi zipatsa ubongo wanu mwayi wokonzanso ndi kukulitsa mphamvu zanu zopanga. Ubongo wanu udzakuthokozani.

Musamadziimbe mlandu chifukwa chosachita kalikonse. Khalani pansi ndi kapu ya tiyi, mverani nyimbo kapena mbalame zikuyimba, kapena penyani kulowa kwa dzuwa. Ingokumbutsani nokha kuti mukuchitira ubongo wanu zabwino.

Yesani zolimbitsa thupi

Musaiwale kupatsanso ubongo wanu kulimbitsa thupi. Kuchita masewera olimbitsa thupi kumathandiza ubongo wanu, koma musaiwale za zochitika zamaganizidwe.

Kuchita masewera olimbitsa thupi kumatha kuwathandiza kuti azitha kuyendetsa bwino ndikugwira bwino ntchito.

Yesani:

• kuthetsa (zochulukirapo, ndibwino)
• kuphunzira (yesani Duolingo)
• kumvera nyimbo
• kusinkhasinkha

Nawa malingaliro ena othandizira kuti ubongo wanu ukhale wofanana.

Mfundo yofunika

Ngati mukuyang'ana kuti muchepetse ubongo wanu, pezani kugona mokwanira komanso kuchita masewera olimbitsa thupi pafupipafupi. Zonsezi zidzalimbikitsa dongosolo la ubongo wanu lopangidwira.

Ngati muli ndi nkhawa zina zokhudzana ndi utsi waubongo, kutopa, kapena zovuta zina, ndibwino kuti mufunsane ndi omwe amakuthandizani asanayambe detox kapena kuyeretsa.

Crystal Raypole adagwirapo ntchito ngati wolemba komanso mkonzi wa GoodTherapy. Magawo ake achidwi akuphatikiza zilankhulo ndi mabuku aku Asia, kumasulira kwachijapani, kuphika, sayansi yachilengedwe, chiyembekezo chogonana, komanso thanzi lamaganizidwe. Makamaka, akudzipereka kuthandiza kuchepetsa manyazi pazokhudza matenda amisala.