Matenda 5 Opanikizika Kwambiri

Zamkati

• 1. Kusowa tulo
• 2. Mavuto akudya
• 3. Matenda okhumudwa
• 4. Mavuto amtima
• 5. Matumbo osakwiya komanso kudzimbidwa

Kupsinjika kumayambitsa kusintha kwamankhwala m'thupi komwe kumabweretsa kuwonjezeka pakupanga mahomoni monga adrenaline ndi cortisol, zomwe ndizofunikira kupangitsa thupi ndikukonzekera kukumana ndi zovuta.

Ngakhale zosinthazi ndizabwino kwakanthawi kochepa komanso zimathandiza kuthana ndi mavuto osiyanasiyana omwe amabwera tsiku ndi tsiku, zikachitika mosalekeza, monga momwe zimakhalira ndi kupsinjika kwakanthawi, zitha kuyambitsa mavuto azaumoyo. Izi ndichifukwa choti kusintha kwama mahomoni kumapangitsa kusintha kwina m'thupi monga kuchuluka kwamavuto am'mimba, kusintha kwa maluwa am'mimba, kuchepa kwa chitetezo chamthupi, mwachitsanzo.

Nawa maupangiri othandiza amomwe mungathetsere kupsinjika ndikupewa mavutowa.

1. Kusowa tulo

Kupsinjika mtima kumatha kuyambitsa kapena kukulitsa tulo, chifukwa, kuwonjezera pamavuto monga mavuto am'banja kapena akuntchito atha kupangitsa kuti zikhale zovuta kugona, kusintha kwamahomoni kumayambitsanso tulo usiku, ndikuchepetsa kwambiri kupumula.

Zoyenera kuchita: njira zina zomwe zingathandize ndikuphatikizira kumwa kapu yamkaka musanagone, kupewa tiyi kapena khofi mpaka maola atatu musanakagone, kuchipitsa chipinda, kusayatsa bwino komanso kukhala omasuka ndipo, koposa zonse, osaganizira zovuta zokhudzana ndi kupsinjika. Onani malangizo ena osavuta ogona bwino.

2. Mavuto akudya

Kudya mopitirira muyeso kapena anorexia ndi zitsanzo zofala kwambiri zamavuto akudya omwe amabwera chifukwa chopanikizika kwambiri, chifukwa thupi likakhala lolemedwa kwambiri kapena losalamulirika, limayesetsa kupeza njira zothanirana ndi zosavutikazo kudzera pakudya.

Zoyenera kuchita: funsani katswiri wazakudya komanso zamaganizidwe, popeza mankhwalawa ayenera kukhala oyenera malinga ndi vuto lakudya, kulemera, zaka, kudzidalira komanso kufunitsitsa, mwachitsanzo.

3. Matenda okhumudwa

Kuwonjezeka kwakanthawi kwa cortisol, komwe kumakhala mahomoni opsinjika, komanso kuchepa kwa serotonin ndi dopamine yoyambitsidwa ndi kupsinjika kumalumikizidwa kwambiri ndi kukhumudwa. Mwanjira imeneyi, ngati sizingatheke kuthana ndi zovuta, mahomoni amasinthidwa kwakanthawi, komwe kumatha kubweretsa kukhumudwa.

Zoyenera kuchita: khalani ndi machitidwe omwe amachepetsa kupsinjika, monga kupewa malingaliro olakwika, kudziwonetsera nokha padzuwa kwa mphindi zosachepera 15 patsiku, kugona maola 6 mpaka 8 patsiku, kuchita masewera olimbitsa thupi pafupipafupi, kupewa kukhala panokha ndikuyenda panja. Ngati ndi kotheka, funsani katswiri wa zamaganizidwe kuti akuwongolereni chithandizo choyenera.

Kuphatikiza apo, zakudya zina, monga nthochi kapena mpunga, zitha kuthandizanso kuthana ndi kukhumudwa. Onani mndandanda wathunthu wazakudya zovomerezeka.

4. Mavuto amtima

Kupsinjika kumatha kupangitsa kuti mitsempha ndi mitsempha zizipindika, zomwe zimapangitsa kuti magazi aziyenda pang'ono, kugunda kwamtima mosalekeza komanso kuwumitsa mitsempha. Izi zimawonjezera chiwopsezo cha kuundana, kusayenda bwino, sitiroko, kuthamanga kwa magazi komanso ngakhale matenda amtima.

Zoyenera kuchita: idyani chakudya chopatsa thanzi, musankhe masamba, zipatso ndi ndiwo zamasamba, komanso kuchita masewera olimbitsa thupi nthawi zonse, yesani kupumula ndi kutikita minofu, mwachitsanzo.

5. Matumbo osakwiya komanso kudzimbidwa

Kupsinjika mtima kumatha kubweretsa matumbo osazolowereka m'matumbo, kuwapangitsa kuti azimva kukhudzidwa ndikupangitsa zizindikilo monga kupindika, kutsekula m'mimba ndi kuphulika. Chifukwa chake, kupanikizika kumakhala kosalekeza, m'matumbo mumatha kusintha izi kosatha, zomwe zimayambitsa matenda am'mimba.

Komabe, nthawi zina, kupanikizika kumatha kuyambitsa zosiyana chifukwa cha kusintha kwa maluwa am'mimba omwe amachititsa kuti munthu azipita kuchimbudzi pafupipafupi, zomwe zimapangitsa kuti aziwoneka kapena kukulira kudzimbidwa.

Zoyenera kuchita: idyani chakudya choyenera komanso chopatsa mphamvu, kuphatikiza pakumwa madzi okwanira 2 malita patsiku. Pankhani ya matumbo opsa mtima, mankhwala opha ululu amatha kugwiritsidwanso ntchito kuthana ndi zizindikilo ndipo, koposa zonse, kudya zakudya zopanda mafuta, caffeine, shuga ndi mowa, popeza zakudya izi zimawonjezera zizindikilo.

Phunzirani zambiri za kuthana ndi matenda am'mimba kapena kudzimbidwa.