Kumbira Chiremba Dhayeti: Chikafu chekurara zvirinani

Zvemukati

• Ongororo ye

Mubvunzo: Pane here zvekudya zvinogona kundibatsira kurara?

A: Kana uchinetseka kurara, hausi wega. Vanopfuura mamirioni makumi mana vekuAmerica vanotambura nekushaya hope, mamiriro anotyisa anounzwa nekushushikana, kufunganya, kusangana kwemishonga, uye kunyanyisa kunwa caffeine (iyo inokubatsira kuti urambe wakamuka nekuda kwekushaya hope, kugadzira kutenderera kwakashata). Ongororo ichangobva kuitika yakabatanidzawo kurara kwakakwana kune chirwere chemagetsi, sezvo ichiwedzera mahormone enzara uye ichideredza kuburitswa kwemaviri mahormone ekurasikirwa nemafuta, leptin uye adiponectin.

Sezvineiwo kune chokwadi zvimwe zvekudya zvinogona kukubatsira kubata zvakanyanya shuteye usingasviki bhodhoro remapiritsi.

1. Tart Cherry muto: Chidzidzo che2010 chakaburitswa mu Zvinyorwa zveMishonga Chikafu vakaona kuti kunwa magirazi maviri e tart cherry muto kwakabatsira vanhu vanotambura nehope kurara zvirinani. Vatori vechikamu vakarara nekukurumidza uye vakapedza nguva shoma vakamuka panguva yehusiku vachienzaniswa nemarariro avo vasati vanyoresa muchidzidzo. Kunyange nzira chaiyo inobatsira mukusurukirwa kusanzwisisika, vaongorori vanofunga kuti zvine chekuita nemasimba anodzivirira kuzvimba kwetart cherry muto wemakemikari anoverengeka anoita basa rekurara.

2.Mukaka unodziya: Iyi yekurapa yakasarudzika yenhamo dzekurara inogona kuve yakanyanya ye "pfungwa" yekurara kurara pane chokwadi chemuviri. Pakutanga zvaifungidzirwa kuti tryptophan, iyo amino acid inowanikwa mumukaka, inobatsira iwe kurara nekushandura kuita serotonin, ine simba modulator yekurara. Nekudaro, tsvakiridzo nyowani inoratidza kuti mamwe maamino acids anowanikwa mumukaka anotadzisa kuita uku. Zvakadaro, vanhu vazhinji vanopika nekushandisa kwayo sedative, saka zvinogona kunge mhedzisiro iri mumisoro yedu. Sezvo maviri emasimba makuru ekutyaira anoita kuti vanhu varambe vakamuka husiku kushungurudzika uye kushushikana, iko kunyaradzwa kunosanganisirwa netsika yehusiku yemukaka unodziya kunogona kubatsira kudzikamisa izvi zvinonetsa kuti vabatsire vanhu kurara zvirinani.

3. Nzungu: Magnesium, iyo mineral inowanikwa mumatunhu akakwirira mumazi, inogona kubatsira kudzora BP uye shuga yeropa, asi inogona zvakare kushanda sekuzorodza kukubatsira iwe kubata mamwe zzzs. Muchokwadi, chimwe chezviratidzo zvekushomeka kwemagesium kunogona kuve kushaya hope. Kanda mbeu dzemanhanga mumuto kana saradhi-ingori 1 1/2 maununisi inokupa zvinopfuura makumi mashanu kubva muzana zvemutengo wezuva nezuva wemagesium.

Pakupedzisira, yeuka kuti idzi dzinongori gadziriso dzinokurumidza. Iyo chaiyo kiyi yekukwirisa yako yekurara tsika ndeye kutsvaga iro dambudziko dambudziko. Zvichida hausi kungovata pamubhedha nguva yakakwana? Kana zvirizvo, gadziriso iri nyore ndeyekuvavarira kuwana pakati pemashiti maminetsi gumi nemashanu pamberi pevhiki-yakasanganiswa kwemavhiki matanhatu, iwe unenge uri pamubhedha kwemaminetsi makumi mapfumbamwe kureba husiku hwoga hwoga. Kana dambudziko rako rakawanda zvekuti haugone kudonha kana kuramba wakarara kamwe chete pamubhedha, zvinogona kunge zvakanyanya kuoma. Edza kuderedza caffeine yako yekudya gare gare muzuva kana kutaura nachiremba wako nezvekuchinja mishonga inogona kukanganisa kurara kwako.

Ongororo ye