Tonthola, dekha! > Matenda a shuga

Cholinga chathu ndikupanga malo opikisana mukamayang'ana wamisala. Fotokozerani kuchuluka kwa akatswiri azamisala pamalowa ndikulimbikitsa ogwiritsa ntchito.

Momwe mfundo zidzachotsedwere:
Ngati muli ndi mfundo 2000, ndiye kuti mfundo 10 patsiku zidzatulutsidwa.
Ngati zopitilira 2000 ndiye kuti "wozungulira mwa 100" adzagwira ntchito *
Koma nthawi yomweyo, kuchuluka kosasakanikirana kwa zochitika zam'mbuyomu patsamba latsalira.
Chilichonse chosindikizidwa +5 mfundo ndi +10 poyambira.

* lamuloli la "divisor 100" lidzawerengedwa motere:
chiwerengero cha mfundo / 100 = ndalama zonse zimakhala zozungulira mpaka zakhumi.

Mwachitsanzo:
2550 / 100 = 20
18700 / 100 = 180

MITUNDU YATSATSI YOPHUNZITSA SCORES ZINAYESA KUTENGA 01.01.2019.

Momwe mungapezere mfundo zaulere:

Kwa cholembera choyambirira (chomwe sichinalembedwe pa intaneti) adzapatsidwa +200 mfundo. Ngati panthawi yoyang'ana kuyera kwa nkhaniyi, idasindikizidwa pazinthu zina, ndiye kuti mudzalandira +60 point. Chongani zakusiyana ndi mphotho zizachitika mkati mwa maola 48 zitasindikizidwa patsambalo.
Pa zowerenga 500, mudzakhala ndi +50 point,
Za malingaliro a 1000 +5050,
Zoposa 5000 zowona +100 mfundo.

Kuti mupitilizabe kumva nkhani zosangalatsa zonse, siyani makalata

1. Kuyenda ndi kuchita masewera olimbitsa thupi (kuvina, kulima, kuyendetsa njinga, kusambira, kulimbitsa thupi, ndi zina zambiri)

Kuchita masewera olimbitsa thupi pafupipafupi kumalimbitsa chitetezo cha mthupi, mtima, minofu ndi mafupa. Zimathandizanso kubisalira kwa endorphins, kusintha ubongo, kutsitsa, chidwi ndi ntchito yanzeru, komanso kuchepa kwa cholesterol, kuthamanga kwa magazi, cortisol ndi mahomoni ena opsinjika. Magawo atatu olimbitsa thupi a mphindi 10 masana ndi othandiza ngati mphindi 30 zolimbitsa thupi, ndipo zimakhala zosavuta kukhala ndi gawo lotanganidwa.

2. Yoga ndi kutambasula

Kuyenda pang'onopang'ono komanso kuyesedwa kwa yoga kumapangitsa kuti minofu ikhale yolimba, kusinthasintha, kuyenda, kupuma, kupenda magazi komanso kulimbikitsa kuyang'ana m'maganizo, kumveka bwino komanso bata. Kutambasulira kumachepetsa kupsinjika kwa m'maganizo ndi thupi, kukangana ndi nkhawa, kumalimbikitsa kugona bwino, kutsitsa kuthamanga kwa magazi ndikuchepetsa kugunda kwa mtima.

3. Zochita m'manja

Njira yothandiza kwambiri yopewa kufalikira kwa tizilombo tomwe timayambitsa matenda ndi ukhondo wabwino m'manja. Kusamba m'manja ndi sopo mukangofika kunyumba, ndipo nthawi zonse musanadye chakudya, kudziteteza ku matenda oyambitsidwa ndi bacteria komanso ma virus. Ngati muli kutali ndi nyumba ndipo simungathe kusamba m'manja ndi sopo ndi madzi, tengani zipukuta zakumwa zoledzeretsa.

4. Kuseka komanso kuseka

Pali chowonadi ponena kuti kuseka ndiye mankhwala abwino koposa. Kuseka kumachepetsa mahomoni opsinjika monga adrenaline ndi cortisol. Zimapindulitsanso chitetezo chanu cha mthupi pakukulitsa kuchuluka ndi zochita za maselo omwe amakhala ngati mzere woyamba wazodziteteza kuukira kwa ma virus ndi ma cell owonongeka. Pezani zinthu zoseketsa ndikuchita zochitika zomwe zimakusekani kuti muwonjezere chitetezo chanu komanso kupewa matenda.

5. Zakudya Zopatsa Thanzi

Idyani zakudya zomwe zili ndi antioxidants (monga mavitamini A, C, E ndi lycopene), mafuta acids a omega-3 ndi folic acid. Ma antioxidants amalimbana ndikusintha ma radicals aulere, omwe ndi mamolekyulu omwe amawononga maselo ndikuyambitsa matenda a mtima, khansa, komanso kukalamba msanga.
Mafuta a Omega-3 acids (mafuta a polyunsaturated) ali ndi anti-yotupa, mtima ndi immunoregulatory katundu. Ndiwothandiza popewa komanso kuwongolera cholesterol yayikulu, matenda oopsa, matenda a mtima, sitiroko, khansa, matenda ashuga, kukhumudwa, kuvutitsidwa ndi autoimmune.
Folate imalepheretsa kuchepa kwazaka zokhudzana ndi zaka, kuwonongeka kwa mitsempha yamagazi ndi ma cell a ubongo mwakuchepetsa milingo ya homocysteine. Imatsimikiziranso kukhulupirika kwa DNA (ndikofunikira tikakalamba) ndikulimbikitsa thanzi la maselo ofiira amwazi.

Zovala bwino kwambiri. Ndipo palibe malupu!

Kumvera nyimbo zomwe mumakonda ndi njira yabwino yochepetsera nkhawa komanso kuchepetsa nkhawa. Mumakonda nyimbo zomwe mumakonda zimasokoneza mitundu yotsitsimutsa, kuchepetsa kuthamanga kwa magazi, komanso kulimbikitsa mtendere wamalingaliro. Samalani momwe mukumvera mukamamva nyimbo kapena mtundu wanyimbo, ndipo pitilizani kumvetsera kwa iwo omwe amapanga mpumulo.

Kutalika nthawi yayitali kumakhudza kwambiri kupsinjika, chitetezo cha mthupi komanso matenda. Kugona kwambiri kumakupangitsani kukhala owopsa, osakwiya, oyiwalika. Mumavutika kuganizira komanso kulimbana ndi zovuta za tsiku ndi tsiku. Kugona kwakanthawi kumatha kubweretsanso matenda a mtima, stroke, matenda oopsa, nkhawa, ndi nkhawa. Tulo, thupi komanso chitetezo chathupi chimagwira ntchito zambiri zobwezeretsa ndikusinthanso. Yesetsani kugona kwa maola 7-8 usiku uliwonse. Kumbukirani kuti kupuma komanso kupumula kumayenderana.

8. Kuganiza bwino

Kukhala ndi chiyembekezo kumatha kuthana ndi kupsinjika, kusokonezeka, ndi nkhawa. Kukhala ndi malingaliro abwino pamavuto amoyo, kuthekera kopeza zabwino nthawi ina iliyonse kumawonjezera luso lanu kuthana ndi nkhawa.

Kumwa tiyi pafupipafupi Masana, imatha kulimbikitsa chitetezo cha mthupi komanso kuthekera kwa thupi polimbana ndi majeremusi komanso matenda. Tiyi yonse yobiriwira ndi yakuda imakhala ndi amino acid L-theanine yopindulitsa, yomwe imathandizira kuti mukhale omasuka, bata komanso kuti mukhale ndi thanzi labwino.

10.Hydrotherapy

Kupumula mu bafa lotentha kumachepetsa ululu m'misempha ndi mafupa, kumachepetsa nkhawa komanso kusokonezeka, komanso kumalimbikitsa kugona tulo tulo. Onjezani nyimbo zotsitsimutsa, kuyatsa zofewa ndi mchere wamchere wamsamba kapena malo osambira kuti mupange chithandizo chotsika mtengo komanso chosavuta chobisalira kunyumba yanu.

Mitundu yamavuto

Chiyeso chimodzi kapena kuyankhulana ndi oyang'anira akuluakulu kumawopa kugwedeza mawondo, pomwe ena sakhala ndi chidwi ndi mwambowu. Kodi pali kusiyana kotani pakati pa anthu otere? Kwina kulikonse mu kuphatikizika kwa kaphatikizidwe, kayendetsedwe, ndikumverera kwa kupsinjika kwa mahomoni mwa anthu omwe amakonda, pali majini omwe ndi osiyana kwambiri ndi majini a iwo omwe amafilosofi pazinthu zonse.

Mphamvu ya jini komanso chilengedwe pamatenda okalamba

Kupeza kodabwitsa komwe kunachitika mu 2003 ndikuti kupsinjika kapena mtundu wokha sikukhudza kwambiri kuzama kwa kusokonezeka m'maganizo komanso kuwonongeka kwa thupi, koma kuphatikiza kwa zinthu ziwiri izi kumabweretsa zotsatira zoyipa.

Kuti majini agwiritse ntchito, wina ayenera kuwatsegulira. Mosatengera momwe ife timatengera mtundu womwe tidatengera, majini amatengera ife.

Ngati moyo wathu ukukonzekera, ngati tili ndi ntchito yamanjenje, ngati mantha amadzaza miyoyo yathu, ndiye poyankha ndi kupsinjika, thupi limatembenuka ndikupanga majini ena kugwira ntchito, pogwiritsa ntchito cortisol ngati chikwapu. Komanso, kuti muyambitse "maziko achimwemwe" m'maganizo mwanu, ingolimwetsani. Kumwetulira, ngakhale popanda chifukwa chosangalalira, kumayambitsa chizolowezi chomaliza chomwe chimabwezeretsa nkhawa. Ndikukonzekera kuti, ngakhale kuwongolera mawonekedwe a nkhope, titha kuthana ndi majini motengera momwe amatilamulira.

Mitundu yovuta komanso yovuta ya kupsinjika imasiyana makamaka pakulimbikira komanso kutalika kwa chinthu chodandaula. Kuyankha kwamadongosolo azinthu zamtunduwu wa nkhawa kumakhalanso kosiyana.

M'mikhalidwe yovuta kwambiri, kaphatikizidwe kazinthu zazikulu zamatumbo zimayendera limodzi ndi vasospasm ndikumapweteketsa kupweteka kumbuyo kwa sternum: chikhalidwe chomwe chikuyenera kuyimitsidwa mwachangu. Aliyense amadziwa izi. Koma owerengeka amaganizira kuti momwe mitsempha yamagazi imatulutsira ma catecholamines, kuwala kwake ndi kutalika kwake zimadalira kutengera kwa chibadwa.

Chofunika kwambiri pakuchepetsa nthawi yochepetsetsa kupsinjika ndi kuchuluka kwa kusapanganika ndi kupukusira kwa kagayidwe kazinthu zopezeka ndi makatekisolamu. Izi zimachitika ndi kutenga nawo gawo kwamtundu wa COMT ndi MAOA.

Mkhalidwe wosiyana kotheratu umakhala wopanikizika kwa nthawi yayitali. Muzochitika izi, kutulutsidwa kwa makatekolamaines sikungatheke, koma zombozo zimayankha pochepetsa ngakhale pamtundu wawo wosagwirizana. Zotsatira zakuchepa kwa nthawi yayitali komanso kuperewera kwa okosijeni kwa minyewa ndi ziwalo zimatha kukhala zowawa kwambiri, koma osavutanso kwambiri. Chifukwa chake, majini a ADRB (ma adrenergic receptors) amawonedwa ngati gawo la ma gene omwe amaphatikizidwa ndi kunenepa kwambiri, kumva kwa glucose ndi matenda ena, kumene kumapangitsa kupsinjika.

Kupsinjika kwamphamvu komanso kosatha kumasiyana makamaka pakulimba komanso kutalika kwa chinthu chopsinjika. Kuyankha kwamadongosolo azinthu zamtunduwu wa nkhawa kumakhalanso kosiyana.

"Cholesterol" ndi mawu owopsa. "Iwe udye ndi kufa" - palibe cholakwika chachikulu. Thupi limafunikira cholesterol chifukwa ndiwotsogolera mahomoni osachepera asanu omwe amasiyana mu mphamvu zawo.

Hormone yoteteza yayikulu yomwe imasankha kuyankha kwamphamvu kwa thupi kupsinjika kwakutali, cortisol, imapangidwa chifukwa cha kupendekeka kwazinthu zambiri za cholesterol. "Cholesterol" ndi mawu owopsa. "Iwe udye ndi kufa" - palibe cholakwika chachikulu. Thupi limafunikira cholesterol chifukwa ndiwotsogola mwa mahandiredi ofunika osachepera asanu omwe amasiyana muzochita zawo, kuphatikizapo cortisol.

Cortisol amapangidwa mu ma gren adrenal kokha chifukwa majini ofunikira pakupanga kwake kuchokera ku cholesterol anaphatikizidwa. Cortisol imatha kukhudza maselo okhawo omwe pamakhala ma receptor apadera omwe amawaganizira. Zochita ndi kachulukidwe ka ma receptor zimatengera kwambiri. Izi zimayambitsa njira yovuta ngati ya avaloche. Kuti timvetsetse zotsatira ndi zoyipa za cortisol m'miyoyo yathu, tifunika kutsatira ntchito komanso kulumikizana kwa mitundu yayikulu.

Mwa anthu omwe amasamalira achibale omwe akudwala kwambiri matenda a Alzheimer's, zomwe T-lymphocyte zofunika kuchita pothana ndi matenda zimachepa m'magazi.

Anthu omwe adaika maliro kwa okwatirana mkati mwa milungu ingapo amakhala otenga matenda. Ana nawonso amatha kutenga matenda oyambitsidwa ndi ma virus mkati mwa masabata ochepa makolo awo atatha.

Kukula kwa kuzizira kumangodalira kuchuluka kwa kupsinjika komwe munthu wakumana nako osati posachedwa, koma moyo wonse.

Monga momwe thanzi lathu limatengera momwe timakhalira ndi momwe thupi lathu limakhalira, zimatengera zosankha zathu zodziwikiratu komanso njira zoyenera zodzitetezera.

Mirror of Age, kapena Chronic Fatigue Syndrome

Kuzungulira kwa ife kapena kutalika kwake kuchokera kwa ife omwe ali ndi kuthekera kwakukulu kuli anthu, nthawi zambiri azimayi, akudandaula chifukwa chotopa komanso kuchepa kwa ntchito zamagalimoto.

Kutopa kungakhale chifukwa choti sitimawona dzuwa, kupita kogwira ntchito ndikubwera mumdima, ndipo nthawi yachilimwe isanakhale kutali. Komabe, mkhalidwe wathu nthawi zambiri umayenda bwino pambuyo pakupuma mokwanira komanso njira zosavuta zokonzanso.

Matenda otopa kwambiri (CFS) ndi osiyana ndi ndulu ya munthu wathanzi kapena mkhalidwe wofooka mwa odwala omwe ali pachigawo choyambirira cha matenda osiyanasiyana omwe ali ndi vuto lautali wa psychosomatic ndikusintha kwa chitetezo chokwanira.

Kwa nthawi yoyamba, matenda a kutopa kwa nthawi yayitali amadziwika kuti ndi matenda mu lipoti la 1988 la Centers for Disease Control (Atlanta, USA). Kuyambira nthawi imeneyi, madokotala ndi asayansi padziko lonse lapansi akhala akugwira ntchito kuti adziwe zoyambira zamtsogolozi - matenda ena achitukuko omwe nthawi zambiri amakhudza anthu omwe amagwira ntchito komanso cholinga. Ku Russia, CFS inayamba posachedwa, ngakhale mikhalidwe yofanana ndi matenda amtunduwu inkadziwika pansi pa mayina "neurasthenic ndi asthenic syndrome."

Pakadali pano, malingaliro omwe amafotokoza zomwe zimayambitsa matenda a kutopa kwambiri ndi kuchepa kwa chitetezo cha mthupi, akuwonetsa gawo la kuyambika kwa matenda opatsirana opatsirana, kupsinjika, ndi zovuta zina zachilengedwe.

Akatswiri onse amavomerezana ndi kutsogolera kwa gawo la "axication yokhazikitsidwa": neuro-endocrine-immune system, yomwe imatsutsana mwachindunji ndi chitukuko cha zovuta zomwe zimachitika. Koma chidziwitso chokhacho cholumikizirana pakati pa dziko lakunja, ubongo, thupi ndi genome ndizomwe zidatsogolera kumvetsetsa zomwe zimachitika ndikukula kwa njira zoyenera zamankhwala.

Kuti tithane ndi vuto lomwe limadziwika ndi mawonekedwe amtunduwu, ndikofunikira kupatula matenda omwe madandaulo a kutopa kwa nthawi yayitali akhoza kufotokoza:

Matenda a endocrine system: hypothyroidism, kapena kusowa kwa mahomoni a chithokomiro, hypocorticism, kapena kuchepa kwa ma adrenal mahomoni, kuchepa kwa kagayidwe kazakudya,

Matenda a neuropsychiatric: kupsinjika kwanthawi yayikulu, matenda ena am'mimba, matenda a Alzheimer's,

matenda opatsirana: tizilombo ndi fungal,

matenda a magazi m'magazi: kuchepa magazi,

poyizoni wambiri woopsa ndi mankhwala osokoneza bongo, zitsulo zolemera, mankhwala ophera tizilombo. Izi sizichitika kawirikawiri monga momwe zikuwonekera: nyumba yachilimwe, kudzazika kwakale ndi chisokonezo mu nduna yamankhwala kunyumba,

kusowa tulo komanso kusapeza chakudya chamagulu ndimatenda a metabolic,

mankhwala osokoneza bongo, mankhwala osokoneza bongo, mowa, chikonga komanso zinthu zina.

Anthu omwe ali ndi vuto la kutopa kwakanthawi amadziwa momwe adzamverere mu ukalamba, popeza CFS ndi chitsanzo kapena kalilidwe kazosintha zokhudzana ndi vuto laka.

Popanda chithandizo chomveka, matenda a kutopa kwambiri nthawi zambiri amapita patsogolo. Pali zochitika zina zochira pang'onopang'ono, koma nthawi zambiri zimagwirizanitsidwa ndi kusintha kwachuma, kusamukira kumalo okhala ndiukhondo, kupumula kwanthawi yayitali komanso kudya zakudya zoyenera.

Kuthetsa nkhawa

Mabuku ambiri, magazini, masamba amawebusayiti akupereka malangizo amomwe angasinthire moyo wanu kuchokera pa "Ganizirani zabwino!" Mpaka kutsatsa kwa yoga. Muyenera kupeza njira zomwe zikuthandizeni inu. Makanema aliwonse opumula ndi nyimbo, masisitimu, SPA, masewera olimbitsa thupi, kusintha kulikonse - zonse zomwe zili zenizeni m'moyo wanu.

Kupsinjika ndi zakudya

Chakudya ndi chomwe chimatipangitsa kukhala athanzi, komanso zomwe zimatisangalatsa. Chakudya chabwino ndi chimodzi mwazinthu zomwe zimatithandizira. Mwambo wazakudya, pomwe ungagawidwe ndi mabanja ndi abwenzi kuti muzicheza mosangalatsa, ndi chida chabwino kwambiri pa psychotherapy.

Pazovuta za thupi la munthu, pamakhala kuchuluka kwa ma macro- ndi micronutrients angapo ndikuchepa kwa ntchito ya antioxidant dongosolo.

Nsomba zodzigulitsa zokhala ndi ma omega-3 acids zochepa kuposa zomwe zimakhala kuthengo. Chifukwa chake ndikofunika kwambiri kuti mugwire nsomba kuposa kuti mupite ku nsomba za ku Finland.

Anthu omwe amakhala ndi nkhawa zambiri, amalimbikitsidwa:

samalani kwambiri ndi zakudya zomwe zimasunga chakudya chokwanira mthupi. Choyamba, izi zimakhudza mapuloteni, omwe ayenera kutsatira muyezo wa iwo omwe ali ndi vuto la shuga.

Ganizirani zofunikira za mavitamini a B panthawi ya nkhawa.

kuchulukitsa zakudya ndi magwero a chakudya a magnesium: ndi sesame, tirigu wa tirigu, mtedza ndi mpendadzuwa, soya, buckwheat ndi oatmeal, ma apricots owuma, prunes,

kudya zakudya zambiri monga momwe mungathere ma omega-3 acid.

Ubongo ndi gawo la thupi lathu, ndipo, monga ma cell a ziwalo zina zonse, ma cell a ubongo amasinthidwa nthawi zonse. Ma cell omwe amawoneka mawa atenga zochuluka kuchokera kuzomwe timadya lero.

Gawo limodzi mwa magawo atatu a ubongo wathu amapangidwa ndi mafuta acids. Ichi ndiye gawo lalikulu la membrane wa maselo amitsempha - nembanemba yomwe maselo amanjenje amasinthana chidziwitso.

Mafuta acids omwe thupi silipanga lokha ndilofunikira pakuwumba ndi kusungabe ubongo. Tikukhala m'dziko lomwe kudya tsiku lililonse chinthu chimodzi chofunikira kwambiri muubongo sichimakwaniritsa zosowa zake.

Pali mitundu iwiri ya mafuta acids osapangidwa ndi thupi: omega-3 ndi omega-6. Ma Omega-3 amapezeka mu nsomba, algae, plankton, ndi zitsamba zamtchire zomwe ng'ombe zodziwika bwino zimadya. Ndikutsimikiza kuti ndi odziwa, chifukwa izi sizikugwirizana ndi nyama yozizira yowazidwa ku China yachinyamata. Omega-6 amapezeka pafupifupi mitundu yonse yamafuta a masamba ndi nyama ya nyama yomwe imadya tirigu kapena nyama.

Ngakhale kufunikira kwa thupi, ma omega-6 acids alibe zinthu zofananira zamaubongo ndipo ngakhale kuchuluka kwa omega-3 mpaka omega-6 kumaphwanyidwa, amathandizira poyambira kutukusira kwa njira.

Zomwe zimapanga mafuta ambiri a omega-3 acids ndi algae ndi plankton, zomwe zimabwera kwa ife chifukwa cha nsomba ndi ma crustaceans omwe amadziunjikira mu minofu yawo. Kwambiri bwino amadziunjikira nsomba zomwe zimakhala m'madzi ozizira, komabe, zimapanganso zitsulo zolemera. Gwero lodalirika kwambiri, lomwe limakhudzidwa ndi kuchuluka kwa poizoni, ndi nsomba zazing'ono: mackerel, anchovies, sardines ndi hering'i. Nsomba zodziberekera zomwe zimakhala ndi ma acids ochepa kwambiri kuposa omwe amakhala kuthengo. Chifukwa chake ndikofunika kwambiri kuti mugwire nsomba kuposa kuti mupite ku nsomba za ku Finland.

Munthawi zovuta kwambiri, tengani michere yomwe mukufuna:

Kukonzekera kwa magnesium kuphatikiza ndi mavitamini a B - nthawi zambiri amamalizidwa piritsi limodzi lamatsenga,

omega-3 mafuta acids. Tikuyankhula za mafuta oyeretsedwa osasinthika amafuta omwe ali ndi eicosapentenoic (EPA) ndi asidi a docosahexaenoic (DHA).

Kupsinjika, kugona ndi kulota

Kugona ndi gawo limodzi la moyo wathu. Pantchito ya antistress, kugona kumathandiza kwambiri pokonza ubongo kuti ukhale wotsatira, kuchita nawo chidwi komanso kupanikizika kwamphamvu.

Gawo lofunikira lazovuta ndikusintha kwa zochitika za kugona kwa antistress system (ACC). Iyi ndi njira yomwe imapereka njira imodzi yosinthira magonedwe. Kuthekera kwake kwausiku kumalola kukhathamiritsa kusintha kwa ziwalo ndi nyengo masana ndikuzindikiritsa kukana kwathunthu kupsinjika. Chachilendo cha dongosololi ndikuti imagwira ntchito - ngakhale pakakhala zopanda nkhawa - panthawi yonse yogona.

Anthu omwe ali ndi nkhawa nthawi zonse amalangizidwa kuti azikhala ndi chidwi ndi zakudya zopatsa thanzi. Choyamba, zimakhudza mapuloteni, omwe ayenera kutsata miyezo ya iwo omwe ali ndi vuto la shuga.

Tsoka ilo, ngakhale kuli kwanzeru kudziwa zambiri zomwe zalembedwa mu mwambi wakuti "Mmawa kumakhala kwanzeru", kugona sikutanthauza kusintha kwa zochitika zaposachedwa kwambiri. Kupsinjika komwe kumayambira kumayambika kugona ndikupitilira kugona tulo usiku wonse, komanso ndikapanikizika kwambiri, pamiyeso ingapo yogona tulo.

Kuyanjana kwakukulu kwa ma antistress njira zodzuka komanso kugona kumapangitsa mphamvu ya thupi kugwira ntchito yake. Pakudzutsidwa, munthu amatha kusinthira zochitika pakusintha pulogalamu yamakhalidwe malinga ndi momwe akumvera mumtima mwake. Koma munthawi yogona, sizingatheke kusintha zochitika zamachitidwe osinthika. Kulephera kukhazikitsa cholinga cha antistress akugona kungayambitse kuchepa kwa magwiridwe antchito a munthu pakugalamuka. Apa ndipamene kugona sikubweretsa mpumulo. Kugalamuka, komwe munthu samaganizira za zomwe wagona m'mbuyomu, zitha kukhala zowonongeka. Apa ndi pamene tsiku "silinakhazikike." Ngati tanthauzo la "kugona" silikugwirizana ndi kuthekera kwa "kudzuka", kuwonekera kwa adapsa dissonance (AD), komwe kungapangitse kuwonjezeka kwa mayankho tsiku ndi tsiku.

Kufunika kwa kugona sikuchepa ndi ukalamba. Mu moyo wonse wa munthu wamkulu, kuchuluka kwa kugona kumakhalabe kosasinthika. Komabe, kusintha magawo a tulo kumasintha kwambiri.

Kupewa kupsinjikiro ndi kupsinjika kwa nkhawa kuyenera kuganiziranso osati zogwirizira zogwiritsa ntchito antistress sleep (ACC), komanso mawonetseredwe onse a kudzuka ngati zinthu zomwe zingathandize komanso kukulitsa kupsinjika kwakanthawi.

Kafukufuku wapeza kuti anthu omwe amagona osakwana maola 6 patsiku amakhala pachiwopsezo cha kunenepa kwambiri. Omwe ali ndi thanzi la amuna ndi akazi onse (azaka 23 mpaka 45) omwe amagona osachepera maola 6 ndi theka patsiku kwa masiku asanu ndi atatu motsatizana amapeza insulini yotsika kuposa omwe amagona maola 7 mpaka 8 patsiku.

Njira zambiri zofunikira zokhudzana ndi chitetezo chathupi kumachitika pogona, chifukwa chake, "kupumula pakama" kumayikidwa ngati imodzi mwazithandizo zazikulu zamatenda ambiri. Kuchepetsa nthawi yogona kumayambitsa kuchepa kwa zonse pakupanga ndi kugwira ntchito kwa ma antibodies. Amuna abwinobwino azaka zapakati pa 20-30 adawonetsa kuwonjezeka kwa 40-60% pamwazi wa IL-6, womwe umakhudzana ndi matenda ambiri atagona maola 6 tsiku kwa masiku 8 otsatizana.

Zotsatira zakuwonetsa kuti poyerekeza ndi azimayi omwe amagona maola 8 tsiku lililonse, chiopsezo chotenga matenda amtima mwa azimayi ogona osakwana maola 5 patsiku chinali 82% chokwera.

Ndikukalamba kwachilengedwe, kuchuluka kwa kugona kumachepa, kutalika kwa magawo apamwamba kumawonjezeka, nthawi yogona tulo imawonjezeka, ntchito yamagalimoto tulo imachulukirachulukira, kugawanika kugona kumachitika, ndipo magawo a REM amakhala osungika mosiyanasiyana ndi magonedwe ofulumira.

Magawo a gawo la kugona kwa REM ndi gawo la Slow kugona limakhala ndi gawo limodzi la magonedwe, ndipo magawo otere mwa munthu wathanzi amachokera ku 4 mpaka 6 pausiku, magawo awa sakhala ofanana: usiku, gawo logona pang'ono limayimiriridwa, ndipo m'mawa - mwachangu.

Nthawi zambiri, podzuka, timakhala kwa nthawi yayitali chifukwa cha zachilendo, ndipo nthawi zina zodabwitsa, kapena zina zonga maloto zomwe zimakumbukiridwa. Nchiyani chomwe chimakwaniritsa maloto athu? Amakhulupilira kuti maloto ndi ofunikira kuti muthe kutaya mtima komanso kuzolowera zochitika zovuta. Ngati zotsatirapo za kukakamizidwa kugona pang'ono ndizopanda chidwi, asthenia, kuchepa kwa ntchito, kukumbukira ndi zochitika zokha, ndiye kuti kukomoka kwa anthu athanzi la gawo la kugona kwa REM kumabweretsa kusintha kwamalingaliro omwe ali pafupi ndi neurotic. Izi ndi kusakwiya, kung'ung'udza komanso kukhumudwa kwambiri.

Kafukufuku wapeza kuti anthu omwe amagona osakwana maola 6 patsiku amakhala pachiwopsezo cha kunenepa kwambiri.

Mapeto ofunikira omwe kafukufuku wasayansi wadutsa ndikuti maloto ndi ntchito yomwe imagwira ntchito zingapo. Chofunika kwambiri mwa izi ndi ntchito yoteteza maganizo. Timawonera kanemayo mosangalala komanso mopindulitsa!

Mawu akuti "kusowa tulo" ndi osakwanira, chifukwa maphunziro ofunikira sanavomereze kugona kwathunthu kwa odwala omwe adapereka madandaulo ngati awa. Vuto lomwe limalumikizidwa ndi zovuta zoyambira ndikusunga kugona limatchedwa kusowa tulo.

Popeza kupsinjika kwathu tsiku ndi tsiku m'miyoyo yathu, kupewa ndi kuchiza matenda osowa tulo ndikofunikira kwambiri kuti tisunge njira zogwirira ntchito komanso kuwonjezera kukhumudwa. Mwambiri, timasunga maloto kuti atipulumutse ku zipsinjo ndi kukhumudwa.

Njira zodzitchinjiriza zomwe Dr. Goldman, woyendetsa panyanja komanso wapaulendo, ali nazo njira ziwiri. Choyamba ndi kuchotsa zinthu zomwe zimayambitsa kusowa tulo. Izi ndi:

kudya zakudya zamadzulo zomwe zimapangitsa ubongo kupanga melatonin, monga mbatata yophika nthawi yogona. Loto la Fatty!

kulimbitsa zofewa zomwe zimachitika pakugona. Chifukwa chake, kusamba kapena kusamba musanagone kumapangitsa kuchepa kwa kutentha kwa thupi m'maloto kukhala kosavuta, ndipo nthawi yogona kugona ndiyifupi.

kupatula pazinthu zomwe zimapangitsa kaphatikizidwe ka mankhwala "overexcite", monga mapulogalamu a usiku.

Chinthu chachiwiri chimaphatikizapo njira zomwe zingapangitse kuti kugona kugoneke. Choyamba, onani malangizo a mankhwalawa omwe mumamwa: Mankhwala omwe angakulepheretseni kugona ngati akuphatikiza magazi, nikotini, tiyi kapena khofi, zina zapamwamba kwambiri, mankhwala ozizira komanso chifuwa.

Pa zabwino za zizolowezi komanso kuwopsa kwa mikangano

Muubwana, ngati moyo wa mwana wakhazikika, ngati amadya nthawi yomweyo, amagona nthawi yomweyo, amawona nkhope zachikondi zomwezo, akukula, akumvetsetsa zomwe akuyenera kuchita: tulukani, idyani chakudya cham'mawa , bwezerani mano, pitani ku kindergarten - ndi wodekha komanso wokhazikika. Amachita mantha ndi zochitika zosadziwika, zosamveka, zosayembekezereka komanso zosadziwika ndi anthu. Chipsinjo cha zokumana nazo pamoyo sichisintha zinthu.

Moyo watsiku ndi tsiku umapangidwa nthawi zambiri machitidwe omwewo. Timadzuka pafupifupi nthawi yomweyo, chakudya cham'mawa nthawi zambiri ndi mtundu womwewo wa chakudya, chakumwa cham'mawa, tiyi kapena juwisi, timagwira ntchito mokhazikika, kucheza ndi anthu omwewo, kondani okondedwa omwewo, ndi zina zotere. chitani modekha ku zenizeni. Popanda zizolowezi, moyo umasandulika nkhondo.

Matenda ambiri amadziwika, nthawi zambiri amamwalira, ndikamwalira wokondedwa. Matendawa, omwe amayamba chifukwa chophwanya mtundu waukadaulo kapena chizolowezi chachikulu pamoyo, nthawi zambiri samakhala m'maganizo. Awa ndi matenda a mtima, stroko, zotupa, shuga.

Ofufuza ena amakhulupirira kuti kufa sikubwera chifukwa chophwanya mwangozi zinthu zovuta kuzichita, koma chifukwa chophatikizidwa ndi makina ena achilengedwe - pulogalamu yomwe cholinga chake ndi kuteteza nyamazo, kuteteza nyanjazo ku zotsatira zakusintha kwadzidzidzi. Kuthekera kwa kuwoneka kwa kusintha kwamtunduwu mosemphana ndi ma stereotype osinthika kapena moyo wamakhalidwe oyambira chifukwa cha kuchuluka kwakukulu kwa oxidative metabolism, komwe ndikofunikira pakulimba kwamphamvu kwachinthu chofunikira munthawi yosintha kwina. Mulingo woyambira wa basal metabolic umachulukitsa mwayi wa kuwonongeka kwa oxidative ku DNA.

Ndipo, ngati, paubwana, malo osinthika amaloleza kuchira patatha nthawi yopuma ndi wokondedwa, mukamapita kukakhala ku dziko lina kapena zochitika zina zomwe zimasintha, ndiye kuti ukakula kumatha kubweretsa mavuto ena ambiri.

Palibe kupsinjika kapena mtundu uliwonse wokhawo womwe ungawonongeke kwambiri. Kuphatikiza pazinthu ziwiri kumabweretsa zotsatirapo zovuta.

Kusintha kwa moyo wamunthu, ngakhale kusintha kwamphamvu kwa chakudya - ndikutanthauza kuti zakudya zomwe zimayendetsedwa ndi zakudya zina zatsopano - zimatha kukhala ndizotsatira zosasangalatsa. Chifukwa chake, mosadabwitsa, kukula msinkhu wanu, muyenera kusamalira bwino zizolowezi zanu, ngakhale sizikhala "zolondola".

Zolakwika pakubwerezabwereza zimatha kufotokozedwa mwachidule ndipo zimatha kuyambitsa mawonekedwe osangalatsa a ubongo. Munthawi yomwe mumakokedwa pafupipafupi ndipo mumatha kuyendetsa bwino zinthu, pamaziko a zisangalalo izi, zomvera chisoni pakapangidwe kaubongo ndi ziwalo zosiyanasiyana zamkati zimayambitsidwa.

Kukopa kosalekeza kwa malingaliro osayenera chifukwa chophwanya njira zodziyang'anira pakokha kumatha kubweretsa kuwonongeka kwa "mawonekedwe ofooka amtundu". Chifukwa chake, yambani matenda a psychosomatic, neuroses, psychoses, immunodeficiuct, mahomoni, makamaka zogonana, zovuta, zilonda zam'mimba zam'mimba ndi matumbo, kuwukira kwa mphumu, matenda a pakhungu, matenda amkati am'mimba omwe amatsogolera kuukira kwa mtima ndi stroko.

Malinga ndi amene anayambitsa chiphunzitso cha kupsinjika maganizo G. Selye, palibe matenda amodzi omwe amangochitika chifukwa chokhala ndi nkhawa, ndipo mosiyana ndi izi, palibe matenda omwe kupsinjika sikungasiye chizindikiro chake.

Tiyenera kudziteteza ku zovuta zambiri zotsutsana, kupeza njira zothetsera zomwe zimayambitsa kuchuluka kwa psychoemotional. Chifukwa chake, muyenera kulingalira mosamala mukakonzekera kukangana ndi antchito kapena mukakhala mukukangana ndi apamwamba. Mwina ichi sichinthu chofunikira kwambiri?

Mulimonsemo, ngati moyo wanu ndi ntchito zili chifukwa chamkwiyo wosalekeza, mukutenga njira yodziwika yokwaniratu ziopsezo zamatenda. Ndipo pano palibe zakudya zoyenera, kapena masewera olimbitsa thupi sangathandize.

Kusintha kwa chikhalidwe cha anthu m'miyoyo yathu kumayambiriro kwa nthawi ya Soviet - kudapangitsa kusintha kwakukulu mu chikhalidwe cha anthu ambiri okalamba chifukwa chokhala ndi nkhawa komanso nkhawa yayitali.

Komanso, mikangano nthawi zambiri imakhala yofanana ndi mliri: gulu la malingaliro olakwika omwe amalandiridwa kuchokera kwa wina nthawi zambiri limapititsidwa. Chifukwa chake mumakhala oyambitsa matenda amtsogolo aanthu omwe akuzungulirani. Samalani ndi inu!

Ndipo tsopano chinthu chofunikira kwambiri:

munthu wamkuluyo, amakhala akuwonjezera chidwi cha kupsinjika, komwe kumachitika chifukwa chakuchepetsa gawo la chidwi cha ubongo kuti apsinjike mahomoni ndi chitetezo. Hypertension, myocardial infarction, stroke, zilonda, shuga, Psoriasis, uchidakwa, kunenepa kwambiri mpaka magulu osiyanasiyana, koma zimagwirizanitsidwa ndi hyperadaptosis,

Zakudya zamafuta, kusuta, kuthamanga kwa magazi - zonsezi zimayambitsa ngozi. Chifukwa chachikulu ndi nkhawa,

kupsinjika kapena mtundu umodzi wokha uli ndi zowononga. Kuphatikizidwa kwa zinthu ziwiri izi kumabweretsa zotsatirapo zowopsa,

Matenda otopa kwambiri ndi njira yosinthira malinga ndi vuto laka la misala pakati pakulamulira kwachilengedwe kotchedwa neuro-endocrine-immune axis, kapena kalirole wokalamba wanu,

Kusintha kwa thupi kupsinjika ndi ukalamba ndizofanana,

kukhazikika ndi zizolowezi “zoyenera” ndizofunikira kwambiri popewa zovuta komanso kukalamba.

Mbiri ya munthu wamanjenje

Pali masiku ena oti simunapumule pang'ono, koma mwatopa chabe. Lolemba m'mawa, kusinthaku kulibe konse. Kuntchito, mikangano imadzuka. Mukumva kuwira ngati ketulo kukhitchini. Kodi ndikudziwa?

Chilichonse ndichokhazikika. Kungokhala kuti njira zanu zamkati zimafunikira kuti zikonzedwe.

Maso amtundu wa Voooot mwa anthu amanjenje (ndi amphaka) ndi gwero.

Kupsinjika kapena kukhazikika

- Kumwetulira. Gawani kumwetulira ndi omwe mumakonda. Njira yosavuta yotereyi imapanganso pang'onopang'ono dongosolo lamanjenje m'njira yoyenera.

- Pita kutali.Ngati simuleketsa mkwiyo wanu, pakapita nthawi dongosolo lamanjenje limalephera kuchitika chifukwa cha zovuta zazing'ono. Kodi angachite bwanji? Wunikani chisangalalo chanu chamantha (pamene chidawonekera) kuyambira 1 mpaka 10, pomwe khumi ndikutuluka kwamkwiyo komwe kumafuna kutuluka. Ngati muli pamlingo wachisanu wachisangalalo ndi pamwambapa, pepani ndikusokoneza kuyankhulana.

- Chezani ndi anthu abwino. Mphindi iliyonse yomwe umagwiritsidwa ntchito ndi anthu abwino zimathandizira kuchiritsa njira za neural zowonongeka ndi maubale olakwika.

- Osati kuweruza. Maganizo olakwika akabwera m'maganizo mwanu, musamadziweruze. Nena: "Ili ndi malingaliro anga chabe, okonda kutsimikiza." Yesetsani kuganizira mozama za munthu amene mumamuimba mlandu, ngakhale kuti munthuyo ndi inunso.

Bukuli silokhala ndi maupangiri, komanso mayeso owunika maubwenzi anu onse. Kodi ma neuroscience a maubale amakupatsirani chiyani? Kutha kusintha chikumbumtima chanu kusintha moyo wanu powongolera maubale ndi anthu ena. Maubwenzi si gawo losangalatsa kwambiri pamoyo. Ubale - uwu ndi moyo.

Kupsinjika kumawonedwa ngati vuto. Koma m'mabuku onena za iye, kusiyanasiyana kumapangidwa pakati pa zabwino (zovuta) ndi zoipa (zovuta).

Timawona kupsinjika koyenera kukhala kotithandiza. Mwachitsanzo, kukwera mafunde mumtsinje wopanda mvula kumatha kubweretsa chisangalalo. Tsoka limachitika tikatopa kwambiri kapena kutopa. Nthawi zina titha kugwira ntchito zambiri (ngakhale zosangalatsa).

Poyamba, zinthu zikuwoneka ngati zolimbikitsa, koma momwe katundu akuchulukira, kuvutikako kumamveka: tili ochulukirachulukira, timamva kuwawa m'khosi komanso kumbuyo, sitingathe kuyang'ana kwambiri. Malinga ndi zizindikirazi, tikumvetsa kuti mmalo mwa kukokoloka timakumana ndi mavuto.

Mkhalidwe wodekha kapena wopuma umawerengedwa kuti ndi wabwino. Koma kafukufuku wokhudza anthu omwe adapuma pantchito akuwonetsa kuti moyo wofatsa mopanda kupsetsa mtima ungakhalenso ndi mavuto.

Ngati nditagwira ntchito nthawi yayitali komanso yayitali ndikumva kutopa kwenikweni komanso kusweka, poyamba ndinali wokondwa ndi mwayi uliwonse wopuma komanso wochira. Pakadali pano ndifunikira zabwino zakudekha, ndipo mwachibadwa ndimayesetsa kukumana nazo.

Tikudziwa kuti pamavuto apamwamba ndikofunikira kuti mupumule. Koma ngati nthawi zonse mumakhala odekha, osakumana ndi zovuta zilizonse kapena zovuta, moyo umakhala wosasangalatsa.

Tikapezanso mphamvu, timayamba kusungulumwa.

Zonsezi zimawonekera bwino pamlingo wakuthupi. Tikalemedwa kwambiri masana, timafuna kugona mokwanira kuti tibwezeretse mphamvu komanso kuti tisangalale. Koma ngati simumagona kwa mlungu umodzi ndikupeweratu kuchita masewera olimbitsa thupi, mudzamva kuwawa.

Ndipo ngati palibe chilichonse chomwe mungagwiritse mutu wanu, ndizosasangalatsa. Tsopano, mwambiri, zomwe zili zaquadrant pambali ya mtengo "wodekha" ndizomveka (onani chithunzi). Monga zovuta zina zilizonse, tili ndi zotsutsana ziwiriziwiri zomwe zalumikizana.

Timafunikira gawo lina la kupsinjika ndi bata.

Timafunikira kukondoweza, kupumula, zovuta, komanso kukhoza kupezanso mphamvu. Izi zikuwonekeratu. Koma ambiri amakhalabe ngati kupsinjika kuli ndi mbali zoyipa zokha, ndipo bata lili ndi mbali yabwino, ndipo malingaliro olakwikawa amasokoneza onse mwaukadaulo komanso moyo wamunthu.

Dzikhazikitse

Mu 1997, katswiri wazam'madzi wa ku Sweden, Peterotos, adatsimikizira kuti ubongo wa munthu wamkulu umatha kupanga ma neuron atsopano.

Kupeza kwa Nokia kunapereka chilimbikitso pakukula kwa gawo latsopano la kafukufuku - neuroplasticity - kuthekera kwa kusintha ubongo wanu. Ndipo si zonse.

A Amy Banks akhala akuphunzitsa anthu miyandamiyanda momwe “angabwezeretsenso” ubongo kwa zaka 15. Zimagwira! - gwero.

Likukhalira kuti mu thupi la munthu muli dongosolo lamkati la njira zinayi zamkati - wodekha, mphamvu, kuvomerezedwa (chithandizo chamtundu) ndi resonance (kumvera chisoni). Ndiamene amakulolani kuti muzicheza ndi anthu ena.

Zipangano zopumira?

Ndi njira iyi, ndizosavuta kuzindikira zaka zonse za ntchito zaluso ngati chinyengo chopuma. Mukuyandikira njira iliyonse, ndikofunikira kwambiri kuzindikira zamitengo yomwe mukuyesayesa kuti muchoke kutali ndi zovuta za mtengo womwe mukuyandikira.

Nthawi zambiri, anthu sayamika zabwino za eustress zomwe ntchito yawo imabweretsa. Nthawi yomweyo, amagwira ntchito molimbika komanso molimbika kuti, mopitilira muyeso wa ntchito zawo, amatha pafupifupi nthawi yawo yonse kupuma ndikubwezeretsa mphamvu zawo.

tsopano alibe zinthu zosangalatsa, zochitika zosangalatsa komanso zovuta. Vutoli ndi ili: m'mbuyomu, anthuwa adalandira nkhawa yambiri komanso yabwino kuntchito, koma tsopano sabwerera. Amatopetsa, palibe chomwe chimanyamula, moyo umawoneka wopanda kanthu.

Pali chosankha - kupeza ntchito zovuta komanso zovuta zomwe sizikugwirizana ndi ntchito zaluso, koma machitidwe otere nthawi zina amakhala ovuta kwa iwo omwe sanayeserepo ntchito kupuma pantchito. Ndikofunikira musanadutse zaka zapenshoni kuti muwone zomwe zimapangitsa kuti muzikhala wodekha komanso musanayambe ntchito.

Mwanjira ina, kuphunzira kusamalira kuchuluka kwa "kupsinjika - mtendere" mu ofesi komanso m'moyo wamunthu. Ndipo izi ndizosiyana kwambiri ndi momwe zimakhalira nthawi zonse, pomwe ntchito ndipo, monga chotulukapo chake, kupsinjika kuli pa gawo limodzi, ndipo winayo - mtendere ndi mbali zonse za moyo zomwe sizikugwirizana ndi ntchitoyo.

Ndipo ngati mukusiya chilichonse monga momwe ziliri?

Chifukwa chiyani muyenera izi? Nazi zotsatira zingapo chabe za kafukufuku wakuya wa sayansi:

Anthu omwe amathandizidwa pang'ono amafa 340% kawirikawiri kuposa ena
Kwa iwo omwe "akumva kuti akukondedwa", kutsekeka kwa mitsempha ya m'mimba kumakhala kovuta kwambiri (zovuta zake ndi vuto la mtima)
Zaka 35 pambuyo pa kafukufukuyu, pomwe ophunzira a Harvard adafotokoza abambo awo ndi amayi awo, asayansi adawapezanso. Zidapezeka kuti 95% (!) Mwa omwe amalankhula zosayenera za makolo anali ndi matenda akulu. Ndipo 29% yokha mwa omwe adayankha.

"Gwiritsani ntchito, kapena mutaye!" - uku ndiye kusintha kwa bongo. 1. Njira zathu zam'tsogolo zimayendera chilengedwe chakunja. Ndi kukondoweza mobwerezabwereza, njirayo imakhala yolimba. Ndipo mosemphanitsa.

M'moyo wa aliyense payenera kukhala kupsinjika (kosangalatsa) komanso kumasuka. Muyenera kuyang'anira momwe mumayang'anira polarity iyi pazantchito zaluso. Ndikofunikanso kusamalira kuthekera kwa "kupsinjika - mtendere" kunja kwa ntchito, vutoli liyenera kuonedwa ngati losiyana.

Kuchokera pakuwona kwa nthawi yayitali, simuyenera kuloleza zochitika zomwe mumakhala ndi kulimbikitsidwa kokha kuntchito, ndipo mwayi wopuma komanso kupezanso mphamvu uli kokha kunja kwake, ndiko kuti, kugona pabedi ndipo osachita chilichonse.

Mwachidziwikire, izi ndizowopsa kwambiri. Poganizira kuchuluka kwa "kupsinjika - bata" pamachitidwe azantchito ndi moyo wamunthu, mutha kuwunika momwe mungakwaniritsire kuwongolera kulikonse.

Kutentha kwa matupi athu

Mu 2003, asayansi adadzipereka odzipereka kuti achite nawo masewera apamwamba pa intaneti. Wodzipereka adabwera ku labotale ndikuyamba kusewera, atalumikizidwa ndi sikisitini yaubongo. Zonse zidayamba mwaubwenzi: wodzipereka komanso ofufuza adaponyera mpira kumbuyo.

Koma popita nthawi, odzipereka adayimitsidwa pamasewera, pomwe osewera ena onse adapitilirabe kupatsirana mpira. Ngakhale kudzipatula modekha kunayambitsa gawo la ubongo lomwe limayankha ululu wakuthupi.

Kwa tonsefe, kukhala mgulu loposa chimodzi mwazinthu zosangalatsa za moyo. Izi ndizofunikira mwachilengedwe.