Njira zachilengedwe za 7 zotulutsira ma endorphins

Zamkati

• 1. Chitani masewera olimbitsa thupi
• 2. Idyani chokoleti
• 3. Kuseka mokweza
• 4. Kugonana
• 5. Khalani othokoza
• 6. Kumbukirani nthawi zabwino
• 7. Kupanga mapulani amtsogolo

Kukhala wachimwemwe kumawonjezera kudzidalira, kumalimbitsa chitetezo cha mthupi, kumenyana ndi ukalamba komanso kumachepetsa kupsinjika. Chimwemwe chimalumikizidwa ndi mahomoni otchedwa endorphin omwe amapangidwa ndimatumbo a pituitary ndipo amafalikira mthupi lonse kudzera m'magazi.

Pali njira zingapo zomwe zingalimbikitsire kutulutsa ma endorphin m'magazi, kudzera muzochita zomwe zimadzutsa mphamvu, monga kumvera nyimbo zomwe mumakonda, kukondana komanso kulumikizana kwambiri, mwachitsanzo, chifukwa ndi izi zomwe zimapangitsa dongosolo lamanjenje kuyankha ndikutulutsa mahomoni awa m'magazi, kubweretsa zabwino zambiri pazaumoyo.

Chifukwa chake, kuti atulutse ma endorphins ochulukirapo m'magazi, munthuyo ayenera kuyesa kuchita zomwe amakonda komanso zomwe zimamupangitsa kuti azimva kuti wakwaniritsidwa. Zosankha zabwino ndi izi:

1. Chitani masewera olimbitsa thupi

Kwa anthu omwe amakonda kuthamanga, imodzi mwanjira zabwino kwambiri zotulutsira ma endorphins ndikuthamanga, kamodzi pa sabata. Kupanda kutero, munthuyo atha kusankha kuchita masewera olimbitsa thupi ena, monga kuchita nawo masewera olimbitsa thupi kapena zinthu zina zomasuka, monga gulu la Pilates kapena Yoga, mwachitsanzo.

Kuphatikiza apo, munthuyo amatha kusankha zomwe zimamupatsa chisangalalo, kwinaku akuthandiza kuchita masewera olimbitsa thupi, monga kukwera njinga, kukwera mafunde, kusewera kapena kuchita zovina zomwe amakonda, mwachitsanzo.

Chofunikira ndikupeza nthawi mkati mwa sabata kuti mudzipereke ku chizolowezichi. Dziwani zabwino zazikulu zolimbitsa thupi.

2. Idyani chokoleti

Chokoleti imalimbikitsa kutulutsidwa kwa ma neurotransmitters okhudzana ndi thanzi, monga ma endorphins ndipo, chifukwa chake, munthuyo amakhala wosangalala komanso wokhutira.

Kuti musangalale ndi chokoleti, idyani kamodzi patsiku, ndipo choyenera ndichakuti ndi chokoleti chakuda chokhala ndi cocoa 70%, osachepera, chifukwa imakhala ndi mafuta ochepa komanso shuga, momwe zimachepetsa zovuta pamlingo .

Phunzirani za maubwino ena azaumoyo omwe chokoleti ali nawo ndipo phunzirani momwe mungagwiritsire ntchito kukonzekera maphikidwe athanzi.

3. Kuseka mokweza

Kukhala ndi anzanu ndikunena nthano, kukumbukira nthawi yosangalala kapena ngakhale kuwonera makanema okhala ndi zochitika zoseketsa kapena makanema ojambulira, zitha kutsimikizira mphindi za chisangalalo chachikulu ndipo chifukwa chake ziyenera kuchitidwa pafupipafupi.

Kuseka kuli kopindulitsa, chifukwa chake, kungagwiritsidwenso ntchito ngati njira ina yothandizira, yotchedwa kuseka kapena risotherapy, yomwe cholinga chake ndikulimbikitsa thanzi lam'mutu ndi chisangalalo kudzera kuseka. Onani maupangiri ena kuti musinthe malingaliro anu.

4. Kugonana

Zosangalatsa zakugonana zimatulutsa ma endorphins omwe amalimbikitsa chisangalalo, chifukwa chake, ndikofunikira kukhalabe ndiubwenzi wokondana momwe kugonana kumakhala kokwanira komanso kokhazikika.

Pofuna kulumikizana kwambiri, choyenera ndichakuti munthuyo amakhala womasuka ndi bwenzi lake, ndikuti kutenga nawo mbali konse kumathandizira kuti banja likhale losangalala, kuti likhale losangalala komanso kulimbitsa chibwenzicho.

5. Khalani othokoza

Kuyamikira moyo, chifukwa cha zomwe muli nazo kapena zomwe mwakwanitsa, kupezeka kwa abwenzi kapena abale kumatulutsanso ma endorphin, omwe amapangitsa anthu kukhala osangalala.

Chifukwa chake, kuti mukhalebe ndi chizolowezi chothokoza chifukwa cha zabwino m'moyo, ngakhale zazing'ono kwambiri, munthuyo atha kupanga mndandanda wazifukwa zoyamikirira. Kuti muchite izi, mutha kuyesa kuyika chinthu chimodzi pamndandanda, tsiku lililonse, ndikusinkhasinkha izi, kuchita izi ngati masewera olimbitsa thupi.

Pasanapite nthawi, munthuyo adzawona kuti pali zifukwa zoyamikirira ndipo, chifukwa cha izi, munthu amatha kukhala woyamikira komanso wosangalala. Phunzirani momwe mungagwiritsire ntchito kuyamikira.

6. Kumbukirani nthawi zabwino

Tikamaganizira kwambiri za zomvetsa chisoni, m'pamenenso timakhumudwa kwambiri.Koma, nthawi zambiri malingaliro abwino ndikukumbukira nthawi zabwino, pamakhala mwayi wambiri wosangalala.

Anthu omwe ali ndi chizolowezi chokhala moyo wawo akudandaula ayenera kuyesa kuzindikira nthawi iliyonse yomwe adakhala ndi malingaliro olakwika kapena kupereka ndemanga zoyipa, ndikuwongolera chidwi chawo pakusintha malingaliro oyipa amenewo ndi abwino. Kuphatikiza apo, ndikofunikanso kwambiri kuti chisangalalo chikhale ndi kuthekera kowona mbali zabwino za chochitika chilichonse kapena malingaliro ooneka ngati oyipa.

7. Kupanga mapulani amtsogolo

Chinsinsi cha kuchita bwino chimakhala pakati pa maloto ndi zenizeni. Kulota ndibwino kwambiri ndipo kungatipititse patsogolo, koma kukhala ndi mapazi anu pansi ngakhale mutalota, kumatha kupewa kugwa mwadzidzidzi. Chifukwa chake, munthuyo amatha kulota koma nthawi yomweyo ayenera kupanga njira kuti malotowo akwaniritsidwe. Izi zikachitika, padzakhala chifukwa china choyamikirira, chomwe chimabweretsanso chimwemwe.

Njira inanso yopezera chisangalalo ndikuyika ndalama pazakudya zomwe zimakhala kapena zotulutsa serotonin, monga tomato, mtedza waku Brazil ndi vinyo wofiira, mwachitsanzo.

Mankhwala osokoneza bongo monga chamba, cocaine ndi mankhwala monga amphetamines atha kubweretsa chisangalalo, koma kwakanthawi, kuwononga ubongo ndi thanzi.