Njira yakunyumba yothanirana ndi kutopa kwamaganizidwe

Zamkati

• Chakudya
• Njira yakunyumba yothanirana ndi nkhawa
• Aromatherapy yolimbana ndi kupsinjika

Njira yabwino kwambiri yothanirana ndi nkhawa komanso kutopa kwamaganizidwe ndi thupi ndikuyika zakudya zopatsa thanzi mavitamini a B, monga nyama yofiira, mkaka ndi nyongolosi ya tirigu, komanso timamwa madzi a lalanje ndi zipatso zosilira tsiku lililonse chifukwa zakudya izi zimawongolera kugwira ntchito kwa chamoyo, kuthandiza kukhala bata ndi bata munthawi zotsutsana.

Madzi a lalanje okhala ndi chilakolako cha zipatso pambali pochepetsa kuchuluka kwa cortisol mumtsinje wamagazi, amalimbitsa mtima wabwino chifukwa umathandizira kutembenuza kwa neurotransmitter dopamine kukhala norepinephrine. Kuphatikiza apo, mutha kusankha kuyeseza panja kapena zomwe zingalimbikitse kupumula, monga kuchita masewera olimbitsa thupi, kuvina kapena kusinkhasinkha, mwachitsanzo.

Chakudya

Zakudya zolimbana ndi kupsinjika ziyenera kukhala ndi zakudya zokhala ndi mavitamini a B chifukwa zimapangitsa kuti chitetezo chamthupi chitetezeke ndikuwonjezera mphamvu yamthupi polimbana ndi kupsinjika ndi kutopa, kuphatikiza pakuchepetsa kukwiya komwe nthawi zambiri kumakhala chizindikiro chachikulu.

Zina mwazosankha nyama zomwe zili ndi mavitamini a B ndi nyama yofiira, chiwindi, mkaka, tchizi ndi mazira, mwachitsanzo. Pankhani yazakudya zoyambira, zoyambilira ndi nyongolosi ya tirigu, yisiti wa brewer, nthochi ndi masamba obiriwira. Pezani zakudya zina zokhala ndi mavitamini a B.

Njira yodzipangira kuti muonjezere kudya mavitamini a B atha kutenga supuni 2 za nyongolosi ya tirigu kapena supuni ya tiyi ya yisiti ya brewer yosakanikirana ndi Vitamini wa zipatso, mwachitsanzo.

Pakakhala kukayikira kuti mavitamini akusowa, katswiri wazakudya ayenera kufunsidwa kuti adziwe ndikuzindikira zolakwika zomwe zingachitike pakadyedwe, kusintha mavutowo ndikupatseni zowonjezera zowonjezera, zomwe zingaphatikizepo vitamini B wowonjezera.

Njira yakunyumba yothanirana ndi nkhawa

Njira ina yabwino yothanirana ndi kupsinjika ndi madzi a lalanje okhala ndi zipatso zokonda, chifukwa lalanje lili ndi vitamini C wambiri yemwe amatha kuchepetsa kuchuluka kwa cortisol, mahomoni opsinjika, m'magazi am'magazi pomwe zipatso zolakalaka zimatha kutonthoza.

Zosakaniza

• 2 mpaka 4 malalanje;
• Zamkati za zipatso za 2.

Kukonzekera akafuna

Dutsani malalanje kudzera mu juicer ndikutsuka madzi anu ndi chilakolako cha zipatso ndikukoma kuti mulawe. Tengani msuzi uwu nthawi yomweyo, kuti vitamini C yanu isatayike.

Tengani magalasi awiri a madzi a lalanjewa tsiku limodzi kwa mwezi umodzi ndikuyesa zotsatira zake. Nthawi zabwino zakumwa madzi a lalanje ndi m'mawa, nthawi ya kadzutsa komanso masana, pambuyo pa nkhomaliro.

Onani malangizo ena muvidiyoyi:

Aromatherapy yolimbana ndi kupsinjika

Kuti muthandizire chithandizo chanyumbachi polimbana ndi kupsinjika, ndikofunikanso kugwiritsa ntchito aromatherapy. Mafuta onunkhira bwino kwambiri kuthana ndi nkhawa ndi sandalwood ndi lavender, omwe ali ndi zida zoziziritsa kukhosi. Mutha kuwonjezera madontho awiri amafuta ofunikira osankhidwa mu chidebe ndi madzi otentha kapena kuyika mu diffuser ndikusiya kuchipinda kukagona, mwachitsanzo.

Njira ina yosangalalira ndi mafuta ndi kusamba ndi sopo wazitsamba, yemwe amatha kupangira kunyumba ndi:

Zosakaniza

• Madontho 25 a sandalwood mafuta ofunikira;
• Madontho 10 a lavender mafuta ofunikira;
• Madontho asanu a sage mafuta ofunikira;
• 125 ml ya sopo wamadzi wa glycerin.

Njira yokonzekera

Kukonzekera sopo wachilengedwe uyu ingosakanizani mafuta onse ofunikira ndi sopo wamadzi glycerin ndikugwedeza bwino. Mukasamba, sisani thupi lonse modekha ndi sopo wopangira ndikuchotsa ndi madzi ofunda.

Lavender ndi sandalwood ndi mankhwala omwe ali ndi zida zokhazika mtima pansi komanso zotsitsimula, zogwira ntchito osati pongothana ndi kupsinjika koma komanso pamitundu yonse yamanjenje monga nkhawa ndi phobias. Onaninso zovuta zazikulu zathanzi.