M'dziko lamasiku ano lofulumira komanso lodzaza ndi nkhawa, kugona bwino usiku kumaoneka ngati loto losatheka. Kupsinjika maganizo kosathetsedwa ndi nkhawa zimatha kutipangitsa kuti tigwedezeke ndi kutembenuka, kutisiya titatopa ndi kutopa tsiku lotsatira. Mwamwayi, pali zowonjezera zowonjezera zomwe zingathandize kuchepetsa nkhawa ndikulimbikitsa kugona bwino.
M'dziko lamasiku ano lofulumira, lovuta, kupsinjika ndi nkhawa zakhala zofala m'miyoyo yathu. Mbali imodzi imene imakhudzidwa kwambiri ndi mikhalidwe yamaganizo imeneyi ndiyo kugona kwathu. Ambiri aife takumanapo ndi mausiku akugwedezeka ndikutembenuka, osatha kugona bwino chifukwa cha nkhawa komanso nkhawa.
Kupsinjika maganizo ndi nkhawa zimayambitsa zochitika zosiyanasiyana zakuthupi ndi zamaganizo zomwe zimasokoneza kugona kwathu. Tikapanikizika, matupi athu amatulutsa cortisol, timadzi timene timakonzekera kuyankha kwa "nkhondo kapena kuthawa". Kuwonjezeka kwa cortisol kungapangitse kuti zikhale zovuta kugona ndi kugona usiku wonse. Komanso, nkhawa nthawi zambiri imabweretsa chisokonezo ndi kuganiza mopambanitsa, zomwe zimapangitsa kuti zikhale zovuta kupumula ndi kugona tulo tabwino.
Kugona bwino kungakhudzidwenso pamene kupsinjika maganizo ndi nkhawa zilipo. Kafukufuku akuwonetsa kuti anthu omwe ali ndi nkhawa zambiri komanso nkhawa amakhala ndi tulo togawikana komanso tulo tochepa. Izi zikutanthauza kuti ngakhale atatha kugona, tulo lawo nthawi zambiri limasokonezedwa, zomwe zimapangitsa kuti azikhala otopa komanso otopa tsiku lotsatira.
Kuonjezera apo, kupsinjika maganizo ndi nkhawa zimatha kukulitsa matenda omwe alipo kale. Mikhalidwe yamaganizo imeneyi ingawonjezere zizindikiro monga kusowa tulo, kugona tulo, ndi matenda a miyendo yosakhazikika. Mwachitsanzo, munthu yemwe ali ndi vuto la nkhawa akhoza kukhala ndi kupsinjika kwa minofu, zomwe zimapangitsa kuti zikhale zovuta kupeza malo abwino ndikuyambitsa zizindikiro za matenda a miyendo. Kupumira mutulo, komwe kumadziwika ndi kupuma kwapang'onopang'ono pakugona, kumathanso kukulitsidwa chifukwa cha kupsinjika, kumayambitsa kusokoneza kwa nthawi yayitali komanso pafupipafupi.
Zotsatira za kupsinjika maganizo ndi nkhawa pa tulo zimapitirira kungokhala usiku wosakhazikika. Kusagona mokwanira kwa nthaŵi yaitali kungakhudze kwambiri thanzi lathu lakuthupi ndi lamaganizo. Kusagona tulo kwagwirizanitsidwa ndi chiopsezo chowonjezereka cha mikhalidwe monga kunenepa kwambiri, shuga, matenda a mtima, ngakhale mitundu ina ya khansa. Zingayambitsenso kusokonezeka kwa chidziwitso, kukumbukira kukumbukira komanso kuchepa kwa chitetezo cha mthupi, zomwe zimatipangitsa kuti tiyambe kudwala.
M’moyo wathu wamakono wofulumira, kupsinjika maganizo ndi kulimbana ndi vuto la kugona kwakhala kofala. Kulinganiza ntchito, maubwenzi, ndi maudindo osiyanasiyana kungawononge thanzi lathu lakuthupi ndi lamalingaliro.
Mwa zina, kupsinjika maganizo ndi njira yachibadwa komanso yofunikira pazochitika zovuta, koma pamene zimakhala zovuta, zimatha kukhala ndi zotsatira zowononga thanzi lathu lakuthupi ndi lamaganizo. Kupsinjika maganizo kosatha kungayambitse kutopa, kuda nkhawa, kufooka kwa chitetezo cha mthupi, komanso matenda oopsa kwambiri. Ngakhale kusintha kwa moyo ndi njira zochepetsera nkhawa ndizofunikira, nthawi zina chithandizo chowonjezera chimafunika.
Ngakhale palibe njira yothetsera kupsinjika mwachindunji m'moyo wanu, pali zakudya zina kapena zowonjezera zomwe zingakuthandizeni kuchepetsa nkhawa. Zakudya izi ndi zowonjezera zowonjezera zingathandize kuthetsa kupsinjika maganizo mwa kukupangitsani kukhala odekha ndi omasuka, kukulitsa maganizo anu ndi kuganizira, kapena kulimbikitsa kupanga mahomoni osangalala. Sikuti amangokuthandizani kuti mupumule komanso kuti mukhale chete, inde, amalimbikitsanso kugona kwabwino, komwe kumathandizira thanzi lathunthu komanso malingaliro.
1. Magnesium
Magnesium ndi mchere wofunikira. Imathandiza kwambiri pa ntchito zambiri za thupi, kuphatikizapo kulamulira kugona ndi kuthetsa kupsinjika maganizo. Mcherewu ndi wotsitsimula mwachilengedwe, womwe umathandiza kuti minofu ipumule ndikutsitsimutsa dongosolo lamanjenje. Kuchepetsa kwake kungathandize anthu kukhala ndi malingaliro odekha asanagone, kuchepetsa nkhawa komanso kulimbikitsa kugona bwino.
Kafukufuku akuwonetsa kuti magnesiumkuwonjezerazingathandize kuchepetsa zizindikiro za kupsinjika maganizo, nkhawa, ndi kusowa tulo. Potenga zowonjezera za magnesium, mutha kupititsa patsogolo mpumulo ndikulimbikitsa kugona bwino. Zakudya za magnesium zimaphatikizapo masamba obiriwira, mtedza, mbewu ndi mbewu zonse. Komabe, kuti mutsimikizire kuti mulingo woyenera wa mchere wofunikirawu uyenera kukhala wofunikira.
Ndikoyenera kutchula kuti magnesium taurine ndi kuphatikiza kwa mchere wofunikira wa magnesium ndi taurine. Magnesium taurine atha kuthandizira kuchepetsa nkhawa komanso kulimbikitsa kupumula, popeza magnesium ndi taurine zonse zili ndi zinthu zotsitsimula. Zingathandize kuthetsa nkhawa, kusintha kugona bwino, komanso kuchepetsa zizindikiro za kuvutika maganizo.
2. Salidroside
Salidroside ndi mankhwala achilengedwe omwe amapezeka mu herb adaptogenic Rhodiola rosea ndipo amadziwika chifukwa chochepetsa nkhawa. Adaptogen yamphamvuyi yakhala ikugwiritsidwa ntchito kwanthawi yayitali muzamankhwala kuti awonjezere kukana kupsinjika kwakuthupi ndi m'maganizo. Kafukufuku akuwonetsa kuti salidroside imathandizira kuwongolera kuchuluka kwa cortisol (mahomoni okhudzana ndi kupsinjika), potero amalimbikitsa bata ndi thanzi. Mwa kuphatikiza salidroside m'zochita zanu zatsiku ndi tsiku, mutha kukhala ndi chidwi chokhazikika, kuchepa kwa kutopa, komanso kuzindikira bwino.
3. Mavitamini a B
Mavitamini a B, omwe amadziwika kuti "mavitamini ochepetsa kupsinjika," ndi ofunikira kuti dongosolo lamanjenje likhale labwino. Amagwira ntchito yofunika kwambiri pakusintha chakudya kukhala mphamvu, kupanga ma neurotransmitters, komanso kuwongolera malingaliro. Mavitamini a B, makamaka B6, B9 (folate), ndi B12, akhala akugwirizana ndi kuchepetsa nkhawa komanso kuchepetsa nkhawa. Mavitaminiwa amathandizira kupanga serotonin, neurotransmitter yomwe imathandizira kulimbikitsa malingaliro achimwemwe ndi thanzi. Poonetsetsa kuti mavitamini a B ali okwanira, tikhoza kukulitsa luso la thupi lathu lolimbana ndi kupsinjika maganizo ndikukhalabe ndi maganizo oyenera.
4. L-Theanine
L-theanine, yomwe imapezeka mu tiyi wobiriwira, ndi amino acid yokhala ndi mphamvu zochepetsera nkhawa. Imawonjezera kupanga kwa dopamine ndi serotonin, ma neurotransmitters omwe amathandizira kuwongolera malingaliro ndikupangitsa kumasuka. L-Theanine imakhudzanso mafunde a muubongo wa alpha, omwe amalumikizidwa ndi malingaliro odekha komanso okhazikika. Polimbikitsa kupumula popanda kufunikira kwa sedation, L-theanine imatha kukonza kugona komanso kuchepetsa nkhawa ndi nkhawa masana.
5. Melatonin
Melatonin ndi timadzi tambiri timene timapangidwa mwachibadwa ndi thupi lomwe ndi lofunika kwambiri kuti munthu asamagone. Kuphatikiza ndi melatonin kumatha kulimbikitsa kupuma ndipo kumakhala kopindulitsa makamaka kwa anthu omwe akudwala kusowa tulo kapena jet lag.
Kafukufuku wambiri wasonyeza kuti melatonin supplementation imatha kusintha kugona, kuchepetsa nthawi yogona, komanso kuchepetsa vuto la kugona. Komabe, anthu ayenera kufunsana ndi akatswiri azachipatala kuti awalangize pa mlingo woyenera komanso nthawi yogwiritsira ntchito.
Q: Kodi magnesium imathandizira bwanji kuchepetsa nkhawa komanso kugona?
A: Magnesium ndi mchere womwe umagwira ntchito pakuwongolera ma neurotransmitters omwe amakhudzidwa ndi kupsinjika ndi kugona. Zingathandize kumasula minofu ndi kuchepetsa nkhawa, kupangitsa kukhala kosavuta kumasuka ndi kugona.
Q: Kodi pali zotsatirapo zilizonse zotengera ma magnesium?
A: Mukamwedwa mkati mwa mlingo wovomerezeka, zowonjezera za magnesium nthawi zambiri zimakhala zotetezeka. Komabe, kumwa kwambiri kungayambitse matenda am'mimba monga kutsekula m'mimba. Amalangizidwa kuti atsatire mlingo wovomerezeka ndikuwonana ndi katswiri wa zaumoyo ngati kuli kofunikira.
Chodzikanira: Nkhaniyi ndi yachidziwitso chokhacho ndipo siyenera kuwonedwa ngati upangiri wachipatala. Zina mwazolemba zamabulogu zimachokera pa intaneti ndipo sizodziwika. Webusaitiyi ili ndi udindo wokonza, kusanja ndi kusintha zolemba. Cholinga chopereka zambiri sikutanthauza kuti mukugwirizana ndi maganizo ake kapena kutsimikizira kuti zomwe zili m'nkhaniyi ndi zoona. Nthawi zonse funsani dokotala musanagwiritse ntchito zowonjezera zowonjezera kapena kusintha ndondomeko yanu yachipatala.
Nthawi yotumiza: Nov-06-2023
