Kupanikizika ndi Kutaya Kunenepa: Kulumikizana Ndi Chiyani?

Zamkati

• Chidule
• Zizindikiro zakuchepa kwanu zimalumikizidwa ndi kupsinjika
• Chifukwa chake kuchepa thupi kumachitika
• Thupi lanu "lolimbana kapena kuthawa" kuyankha kumatha kufulumizitsa kagayidwe kanu
• Kutengeka kungayambitse vuto la m'mimba
• Simungamve kulakalaka kudya
• Kutengeka mtima kumatha kukhudza kuthekera kwa thupi lanu kukonza ndi kuyamwa michere
• Minyewa yoyenda imawotcha mafuta
• Kusokonezeka kwa tulo kumakhudza kupanga kwa cortisol
• Kodi ndi liti pamene kuchepa thupi kumakhala kochititsa nkhawa?
• Zomwe mungachite kuti muthandizire chakudya chanu
• Ikani chikumbutso pafoni yanu kuti muyambitse nthawi yachakudya
• Idyani kanthu kakang'ono
• Onetsetsani zakudya zomwe zingakuthandizeni kuti mukhale ndi nkhawa komanso kuti muchepetse nkhawa
• Yesetsani kupewa zakudya zomwe zitha kuwononga shuga wamagazi ndikumakupweteketsani
• Sankhani chakudya chophika kale kuchokera kumsika wakwanuko m'malo motenga
• Ngati mukuchita masewera olimbitsa thupi, khalani ndi chizolowezi chodya chotupitsa pambuyo pake
• Mfundo yofunika

Chidule

Kwa anthu ambiri, kupanikizika kumatha kuwakhudza mwachindunji kulemera kwawo. Kaya zimayambitsa kulemera kapena kunenepa zimatha kusiyanasiyana pakati pa munthu ndi munthu - ngakhale mkhalidwe uliwonse.

Nthawi zina, kupanikizika kumatha kubweretsa kudya ndikulephera kusankha bwino. Kwa ena, kupanikizika kumatha kuwapangitsa kuti asathenso kudya. Nthawi zambiri, kusintha kumeneku kumakhala kwakanthawi. Kulemera kwanu kumatha kubwerera kuchizolowezi pakangodutsa nkhawa.

Pemphani kuti muphunzire momwe kupsinjika kumatha kusokoneza magwiridwe antchito amkati mwa thupi lanu, momwe mungathanirane ndi kutaya mtima, komanso nthawi yokawona dokotala pazizindikiro zanu.

Zizindikiro zakuchepa kwanu zimalumikizidwa ndi kupsinjika

Kupsinjika mtima kumatha kuyambitsa zoposa kungowonda mosayembekezereka Zizindikiro zina zakupsinjika ndizo:

• kupweteka mutu
• kudzimbidwa
• zopweteka ndi zowawa
• minofu yolimba
• zosintha
• kutopa
• kuvuta kugona kapena kugona
• zovuta ndi kukumbukira kwakanthawi kochepa
• kuchuluka kwa kugunda kwa mtima
• kuchepa pagalimoto

Chifukwa chake kuchepa thupi kumachitika

Mukapanikizika, mutha kukhala ndi machitidwe osiyanasiyana kuposa masiku onse, monga kugwira ntchito nthawi yamasana kapena kukhala mochedwa kuti mukwaniritse nthawi yofunikira. Zosokoneza izi zitha kukulitsa momwe thupi lanu limayankhira mukapanikizika.

Thupi lanu "lolimbana kapena kuthawa" kuyankha kumatha kufulumizitsa kagayidwe kanu

Mukapanikizika, thupi lanu limalowa "munkhondo kapena kuthawa". Zomwe zimadziwikanso kuti "kupsinjika kwakukulu," izi zimathandizira thupi lanu kuti liyenera kuyankha zomwe zikuwopsezani.

Thupi lanu limadziyimira potulutsa mahomoni monga adrenaline ndi cortisol. Adrenaline amakonzekeretsa thupi lanu kuchita masewera olimbitsa thupi, koma amachepetsanso chidwi chanu chofuna kudya.

Pakadali pano, ma cortisol amadziwitsa thupi lanu kuti liletse ntchito kwakanthawi kochepa panthawi yamavuto. Izi zimaphatikizapo mayankho anu am'mimba, chitetezo chamthupi, komanso njira zoberekera.

Kutengeka kungayambitse vuto la m'mimba

Thupi lanu limachedwetsa kugaya kwamkati poyankha "kulimbana kapena kuthawa" kuti lithe kuyang'ana momwe mungachitire ndi wopanikizika.

Izi zitha kubweretsa kusokonezeka m'mimba, monga:

• kupweteka m'mimba
• kutentha pa chifuwa
• kutsegula m'mimba
• kudzimbidwa

Kupsinjika kwakanthawi kumatha kukulitsa zizindikiritsozi ndikupangitsa zovuta zina, monga matumbo opweteka.

Kusintha uku m'thupi lanu kumatha kukupangitsani kudya pang'ono, kenako kuonda.

Simungamve kulakalaka kudya

Mphamvu yowonongera kupsinjika ikhoza kukusiyani inu kuti musaganize za china chilichonse. Izi zingakhudze momwe mumadyera. Simungamve njala kapena mungaiwale kudya palimodzi mukakhala ndi nkhawa, zomwe zimapangitsa kuti muchepetse thupi.

Kutengeka mtima kumatha kukhudza kuthekera kwa thupi lanu kukonza ndi kuyamwa michere

Mukapanikizika, thupi lanu limakonza chakudya mosiyanasiyana. Kupsinjika kumakhudza vagus mitsempha yanu, yomwe imakhudza momwe thupi lanu limagayira, limayamwa, komanso limagaya chakudya. Kusokonezeka kumeneku kumatha kubweretsa kutupa kosafunikira.

Minyewa yoyenda imawotcha mafuta

Anthu ena amagwiritsa ntchito zolimbitsa thupi kuti athane ndi kupsinjika. Ngakhale kuthamanga kwa endorphin masewera olimbitsa thupi kumachepetsa kupsinjika kwanu, kuchita masewera olimbitsa thupi kuposa zachilendo kumatha kuchepa thupi mosayembekezereka.

Nthawi zina kupsinjika kumayambitsa kuyenda kosazindikira, monga kugogoda phazi kapena kudina chala. Izi zimatha kuthandizira thupi lanu kukonza momwe mumamvera, komanso zimawotcha mafuta.

Kusokonezeka kwa tulo kumakhudza kupanga kwa cortisol

Kupsinjika mtima kumatha kupangitsa kuti zikhale zovuta kugona ndi kugona. Zingakhudzenso kugona komwe mumapeza, zomwe zimakupangitsani kuti mukhale aulesi komanso otopa. Zosokoneza izi zimatha kukhudza kupanga kwa cortisol, komwe kumatha kusokoneza kagayidwe kanu. Zakudya zanu zingasokonezedwe.

Kodi ndi liti pamene kuchepa thupi kumakhala kochititsa nkhawa?

Ngakhale kusiya mapaundi awiri kapena awiri nthawi zambiri sizoyambitsa nkhawa, kuwonda kosayembekezereka kapena kosafunikira kumawononga thupi lanu.

Onani dokotala kapena wothandizira zaumoyo ngati mwataya magawo asanu kapena kupitilira kulemera kwanu m'nyengo iliyonse ya miyezi 6 mpaka 12.

Muyeneranso kukaonana ndi dokotala ngati:

• akuchepetsa thupi osayesa
• kukhala ndi mutu wosatha
• khalani ndi ululu pachifuwa
• kumva mosalekeza "m'mphepete"
• dzipezeni mukumwa mowa kapena mankhwala osokoneza bongo ngati njira yopirira

Dokotala wanu amatha kudziwa ngati matenda anu akukhudzana ndi kupsinjika kapena chifukwa cha vuto lina. Mulimonse momwe zingakhalire, omwe akukuthandizani atha kugwira nanu ntchito kuti mupeze njira zothanirana ndikukupatsirani mankhwala ngati kuli kofunikira.

Zomwe mungachite kuti muthandizire chakudya chanu

Ngati kupanikizika kwakhudza momwe mumadyera, pali njira zomwe mungatenge kuti muchepetse njira yanu yobwerera kuzolowera. Kukhala ndi ndandanda yodyera pafupipafupi kumathandizira kuti mukhale ndi malingaliro abwino, kuwonjezera mphamvu zanu, ndikubwezeretsanso chitetezo chamthupi.

Ikani chikumbutso pafoni yanu kuti muyambitse nthawi yachakudya

Mutha kukhala opanikizika kwambiri kuti musakumbukire kudya kapena thupi lanu lopanikizika lingasinthe momwe mumamvera njala. Pofuna kupeŵa kusowa chakudya, ikani alamu pa foni yanu kapena kompyuta yanu kuti muzikumbukira kudya.

Idyani kanthu kakang'ono

Kutsata ndandanda yodyera nthawi zonse kumathandiza kuti magazi azisungunuka m'magazi. Ngakhale kulumidwa pang'ono panthawi yachakudya kumatha kuthana ndi kupsinjika ndipo kumachepetsa kusintha kwamalingaliro.

Ngati mungathe, sankhani zakudya zamapuloteni kapena fiber. Pewani shuga ndi caffeine wosafunikira, zomwe zingayambitse mphamvu zanu ndipo pambuyo pake zitha kuwononga mphamvu.

Onetsetsani zakudya zomwe zingakuthandizeni kuti mukhale ndi nkhawa komanso kuti muchepetse nkhawa

Kudumpha maswiti ndi zina kuchitira zinthu zabwino kumakhudza momwe thupi lanu limamvera. Lamulo labwino la chala chachikulu ndikumamatira kuzakudya zonse, monga zipatso ndi nyama zamasamba.

Zina mwazomwe timakonda kuchita:

• Malalanje ndi kaloti zimakhala ndi ma antioxidants omwe amalimbikitsa chitetezo cha mthupi.
• Masamba obiriwira amakhala ndi vitamini B, yomwe imathandizira kuwongolera mitsempha yanu.
• Njere zonse zimakhala ndi chakudya chopatsa mphamvu cha serotonin. Kuchulukitsa magawo anu a serotonin kumatha kukhala chete.
• Salmon ndi tuna zili ndi omega-3 fatty acids, omwe angathandize kuchepetsa kupsinjika.
• Mtedza ndi mbewu zimakhalanso ndi omega-3 fatty acids.

Yesetsani kupewa zakudya zomwe zitha kuwononga shuga wamagazi ndikumakupweteketsani

Ngakhale zakudya zokhala ndi shuga wambiri zimatha kukulitsa mphamvu mwachangu, kutsika kumeneku sikungapeweke. Shuga ikachoka m'magazi anu, imatha kukumvanso chisoni kuposa kale.

Zakudya zomwe zili ndi mafuta ambiri komanso sodium zimatha kupangitsanso kupanikizika.

Yesetsani kuchepetsa kapena kupewa zotsatirazi mpaka nkhawa yanu itatha:

• chakudya chokazinga
• katundu wophika
• maswiti
• tchipisi
• zakumwa zotsekemera
• zakudya zopangidwa

Sankhani chakudya chophika kale kuchokera kumsika wakwanuko m'malo motenga

Ngati simuli okonzeka kuphika, lingalirani kuyendera gawo lazakudya zatsopano za msika wanu.

Ngakhale bala ya saladi ndi njira yabwino pamasana ndi chakudya chamadzulo, malo otentha amathanso kukhala njira yabwinoko yochotsera ngati mukufuna chakudya chotonthoza.

Malo ogulitsira ena amakhala ndi mipiringidzo yotentha m'mawa, inunso, mutha kudya masangweji a mazira kapena ma burritos m'malo mwa zosankha zina zodzala shuga m'mawa.

Ngati mukuchita masewera olimbitsa thupi, khalani ndi chizolowezi chodya chotupitsa pambuyo pake

Kudya pambuyo pa kulimbitsa thupi ndiyo njira yokhayo yobwezeretsera mphamvu zomwe mudawotcha muthukuta. Kudya chakudya chochepa kapena chakudya chochepa chimawoneka ngati chopanda phindu, koma kumatha kubweretsa zovuta zina monga kumutu mopepuka ndi shuga wotsika magazi.

Kuwotcha mafuta ochulukirapo kuposa momwe mukugwiritsiranso ntchito kungapangitsenso kuchepa thupi kosayembekezereka

Fikirani kuchokera pachinthu chokhala ndi mapuloteni ambiri kapena ma carb athanzi, monga:

• mapeyala
• nthochi
• mtedza wa mtedza
• kusakanikirana kwa njira
• mikate ya mpunga
• Yogurt yachi Greek

Mfundo yofunika

Mutha kuthana ndi kuchepa kwakanthawi kunyumba, koma muyenera kuwona akatswiri azaumoyo ngati mwataya zopitilira 5 peresenti ya kulemera kwanu kwakanthawi kochepa.

Dokotala wanu amatha kukuthandizani kudziwa chifukwa chake kupsinjika kumakhudza kwambiri kulemera kwanu ndikupanga dongosolo loyang'anira lomwe likugwirizana ndi zosowa zanu. Izi zitha kutanthauza kuti mugwire ntchito ndi katswiri wazakudya kuti mupange dongosolo la chakudya ndikulankhula ndi othandizira zamankhwala anu atsiku ndi tsiku.