Sei 'Detox' Yako Brain (Hint: Zviri Nyore Kupfuura Zvaunofunga)

Zvemukati

• Sangana neiyo Olympic system
• Kuwana iyo yakanaka, yakanaka kurara
• Chengetedza nguva yenguva yekurara
• Funga nezvekudya kwako
• Gadzira nzvimbo yakanaka yekurara
• Gadza imwe de-yekushushikana nguva usati warara
• Kurovedza muviri kunoita basa rakakura, futi
• Mamwe matipi ekusimudzira huropi
• Ramba uine hydrated
• Wedzera zvekudya zvehuropi pakudya kwako
• Tora nguva yekuzorora
• Edza kurovedza muviri
• Chinokosha

Unogona kuwana detox protocol yechinhu chero chipi zvacho mazuva ano, kusanganisira huropi hwako.

Nezvakakodzera zvinowedzera, yekuchenesa mishonga, uye kugadziridza kukuru kwekudya kwako, pakati pezvimwe zvinhu, iwe unogona kufungidzirwa:

• dzinga grogginess
• kuwedzera ndangariro dzako
• wedzera kugona kwako kwekuziva

Kunyange dzimwe shanduko dzemararamiro dzichigona kuve nehunhu hwakanaka pahutano hwako, nyanzvi zhinji dzekurapa dzinobvuma kuti detoxes, kusanganisira idzo dzino tarisa kuuropi hwako, hazvidiwe.

Zvakare, hapana kumanikidza kutsvagisa kutsigira kushandiswa kwe detoxes.

Muviri wako unotova nemaitiro munzvimbo yekubvisa chepfu uye chengetedza zvinhu kufamba mushe. Kana zvasvika kuuropi yako, pane chairo hurongwa hwese hwakatsaurirwa kune detoxification.

Heano maitiro ekuti mashandiro acho anoshanda uye zvinhu zvakapusa zvaunogona kuita kuti utsigire.

Sangana neiyo Olympic system

Kana zvasvika kune detoxification, uropi hwako hwakanaka pakuchengeta bhizinesi riri roga.

rakaburitswa muna2015 rinotsanangura izvi zvinoitika sechikamu chebasa reiyo Olympiic system, inobvisa marara kubva muuropi nehurongwa hwekutya. Funga nezvazvo semuropi wemarara.

Iyo glymphatic system inoita yakawanda yebasa rayo iwe uchirara. Panguva yekurara, mamwe maitiro ako epanyama haashande, achibvumira kuita kweGlimphatic kutora pekutanga.

inoratidza kuti kune zvakare yakakwira vhoriyamu yenzvimbo yakavhurika pakati pemasero ari muuropi hwako panguva yekurara, iyo inobvumidza yakawanda nzvimbo yekuti uropi hwako hutore marara, sekutaura.

Maitiro aya akaomesesa, asi heino tariso yekukurumidza mashandiro ayo.

• Kutanga, migero yeglimphhatic system inozadza necebrospinal fluid.
• Urume uhwu hunotora "marara" kunge mapuroteni, chepfu, uye zvimwe zvigadzirwa marara painenge ichiyerera nemambure.
• Uropi hwako hunobva hwatsvaira marara aya kunzvimbo dzakasiyana dzemadhizaini, kwaanofamba nemuviri wako uye obuda senge chero imwe mhando yemarara.

Chimwe chakakosha chigadzirwa chakabviswa kubva muuropi kana kubvisa zvigadzirwa zvemarara ipuroteni β-amyloid (beta-amyloid), iyo nyanzvi dzinofunga inoita chikamu mukukudziridzwa kwechirwere cheAlzheimer.

Kuwana iyo yakanaka, yakanaka kurara

Kurara kunoita basa rakakosha mukushanda kweiyo Olympicic system. Kuwana kurara kwakaringana husiku hwega hwega ndeimwe yenzira dzakanakisa dzekutsigira yako huro detoxification maitiro

Kana iwe uchinetseka kuwana yakakwana yemhando yekurara, edza aya matipi ezororo riri nani, uyezve rinozorodza.

Chengetedza nguva yenguva yekurara

Kana iwe usina chimwe chikonzero chekumuka pane imwe nguva zuva rega rega, nguva yako yekurara inogona kunge iri munzvimbo yese. Pamwe unochengeta nguva yekurara nguva dzose mukati mevhiki asi unononoka kurara uye kurara mukati mekupera kwevhiki.

Izvi zvinogona kunzwa zvakasikwa kwauri, asi nekufamba kwenguva, zvinogona kuita nhamba pane yako yekurara-kumuka kutenderera.

Kuenda kunorara (uye kumuka) panguva ingangoita yakafanana mazuva ese kunogona kukubatsira kuwana zororo zvirinani uye kugadzirisa yako yekurara mhando.

Iwe unogona kuramba uchimuka zvishoma gare gare pane zvakajairwa uye kurara mukati iwe pausingade kumuka mangwanani - ingo edza kudzivirira kusiyanisa nguva yako yekurara neinopfuura awa.

Chikamu chehope dzisingagumi chinosanganisira kuwana yakaenzana nguva yekurara, iyo inogona kutangira kubva pa7 kusvika pa9 maawa.

Pro tip: Shandisa yekurara Calculator kuti uone paunofanira kuenda kunorara.

Funga nezvekudya kwako

Kudya zvimwe zvekudya, kunyanya gare gare masikati, kunogona kukanganisa kurara kwako.

Kuti uwane kurara zvirinani, edza kudzivirira zvinotevera usati warara:

• kudya kukuru
• zvinorema kana zvakapfuma zvekudya
• zvinonhuwira uye zvine acidic chikafu
• caffeine (kusanganisira chokoreti)
• doro

Kana iwe uchinzwa nzara usati warara, edza zvirinani nguva yekurara, senge:

• bhanana
• yogati
• mbiya diki yeoatmeal
• chizi, michero, uye kutsemura

Gadzira nzvimbo yakanaka yekurara

Kuchengeta yako yekurara inotonhorera uye nerima kunogona kukubatsira kuti uwane kurara zviri nani.

Kana iwe uchinge uchinge uchidziya kana kutonhora panguva yehusiku, sarudza matete ehuremu husingaremi, unofema pamubhedha.

Iwe unogona zvakare kufunga kuwedzera fan mune yako kamuri, iyo inogona zvakare kubatsira kudzivirira chero ruzha runowanzo chengetedza iwe kumusoro.

Kushandisa kamuri rako chete pakurara uye pabonde kunogona zvakare kuita kuti zvive nyore kurara kana iwe uchienda kunorara.

Nenzira iyo, uropi hwako hunoziva kuti kupinda mumubhedha zvinoreva kuti wagadzirira kurara, kwete kutarisa TV kana kupururudza kuburikidza nehukama hwezvemagariro.

Gadza imwe de-yekushushikana nguva usati warara

Kushungurudzika uye kushungurudzika zvese zvinokonzeresa kumashure kwekurara nyaya. Kuita nguva yekuzorora usati warara hazvireve kuti kubvisa izvi zvinonetsa, asi zvinogona kukubatsira kuti uzviise kunze kwepfungwa dzako manheru

Awa kana zvakadaro usati warara, edza:

• journaling nezvezvinonetsa
• kunyora zvinhu zvaunofanira kutarisira zuva rinotevera kuti urege kunetseka nazvo
• kupenda, kuverenga, kana zvimwe zvinodzikamisa
• kutora bhati inodziya nemakenduru kana aromatherapy
• kuita yoga yakajeka kana kufungisisa
• kufema kwakadzikama

Kurovedza muviri kunoita basa rakakura, futi

Iwe unoziva iwo wakazorodzwa, wakanangana nekunzwa (kunyangwe yako yakaneta mhasuru) iwe uine mushure mekukura kukuru Ndiyo glymphatic system yekurovera mukati.

inoratidza kurovedza muviri kunogona kuita zvakakosha pakuraswa kwemarara muuropi.

Zvinoenderana nemhedzisiro yekudzidza, mbeva dzinogona kurovedza muviri nekumhanya pavhiri dzakaratidzira kaviri chiitiko cheglymphatic semakonzo aisakwanisa kurovedza muviri.

Izvo zvakakosha kuti uzive kuti kuwedzera kwechiitiko che glymphatic kunogona kunge kuchisanganisa nekumhanya kwete mhedzisiro yacho.

Kurovedza muviri kune zvimwe zvakawanda zvakanaka, futi.

Inogona:

• batsira kudzikisa njodzi yako kune akawanda mamiriro ehutano
• kuderedza zviratidzo zvekushushikana uye kushushikana
• kuderedza kushushikana
• kuwedzera simba
• kunatsiridza manzwiro ako
• kuvandudza kugona kwekuziva

Zvakakoshawo kutaura kuti kurovedza muviri kunogona kukubatsira kuti uwane kurara zvirinani, izvo zvinogona zvakare kukurudzira glymphatic system basa.

Nyanzvi dzinokurudzira kuwana angangoita 2 1/2 maawa ehuremu eerobic kurovedza muviri vhiki imwe neimwe.

Iwe unogona zvakare kukwirisa kukwirisa uye nekuona mabhenefiti akafanana neawa rimwe chete nemaminitsi gumi nemashanu vhiki yega yega yekunyanyisa kana kusimba kurovedza muviri.

Iwe haufanire kuwana yako yese yevhiki chiitiko chiitiko kamwechete, futi. Kazhinji zvinonyanya kunaka (uye zvakapusa) kuwana inenge hafu yeawa yekurovedza muviri zuva rega rega.

Chero kurovedza muviri kuri nani pane kusaita maekisesaizi, saka kuita zvaunogona kuti uwedzere kuwanda kwekuita muviri kwaunowana vhiki rega rega kunogona kubatsira. Edza kusvina mumaminetsi gumi nemashanu mushure mekudya kwemasikati kana kudya kwemanheru (kana zvese zviri zviviri), semuenzaniso.

Mamwe matipi ekusimudzira huropi

Kurara uye kurovedza muviri kunobatsira kuuropi yako, asi iwe unogona achiri kuita zvakawanda kutsigira glymphatic system basa nekusimudzira hutano hwepfungwa nemuviri.

Ramba uine hydrated

Kunyangwe kushomeka kwekushomeka kwemvura kunogona kukanganisa maitiro ekuziva senge kusanganisa uye ndangariro, uye zvakare inogona kuve nemhedzisiro pamanzwiro ako.

Haufanire kunwa mvura zuva rese kuti uwane yakakwana (iwe unowanawo mvura yakawanda kubva kumichero, miriwo, uye zvimwe zvekudya). Mutemo wakanaka wechigunwe kumwa mvura kana uchinzwa nyota.

Hauna chokwadi nezvekudya kwako kwemvura? Tarisa yako hydration chinzvimbo neiyi chati.

Wedzera zvekudya zvehuropi pakudya kwako

Zvokudya zvehuropi zvinosanganisira:

• mapuroteni
• mafuta ane hutano
• antioxidants
• omega-3 mafuta acids
• mavhitaminzi

Mimwe mienzaniso inosanganisira:

• broccoli, sipinashi, kare, uye mamwe mashizha ane mashizha
• salmon, pollack, tuna yemumagaba, uye imwe hove ine yakaderera mercury zvemukati
• michero
• caffeine tii nekofi
• nzungu

Iwe haumbofa wakakanganisa kana uchiwedzera zvimwe zvitsva, mapuroteni akaonda, uye zviyo zvakakwana kuchikafu chako. Kucheka kumashure pane zvakagadziriswa chikafu uye mafuta akazara kunogona zvakare kupa kwako kwekuziva basa rimwe rudo.

Tora nguva yekuzorora

Kurova kwepfungwa kwakakosha sekungotyorwa kwepanyama.

Ita shuwa kuti iwe unogara uchipa huropi hwako zororo nekuisa parutivi imwe nguva yekungogara uye kunakirwa nenguva. Izvi zvinopa huropi hwako mukana wekuchinjazve uye kuwedzera simba rako rekugadzira. Uropi hwako hunozokutenda.

Usanzwe mhosva nekusaita chero chinhu. Gara kumashure nekapu yetii, teerera kumimhanzi kana shiri dzichiimba, kana kuona kudoka kwezuva. Ingo zviyeuchidza iwe kuti urikuitira uropi hwako nyasha.

Edza kurovedza muviri

Usakanganwa kupa uropi hwako kurovedza muviri, zvakare. Chiitiko chemuviri chinobatsira uropi hwako, asi usakanganwe nezve chiitiko chepfungwa.

Kurovedza masimba ako ekuziva kunogona kuvabatsira kuti vachengetedze zvakaringana uye vashande pavanogona napo.

Edza:

• kugadzirisa (zvimwe zvidimbu, zvirinani)
• kudzidza (edza Duolingo)
• kuteerera mimhanzi
• kufungisisa

Heano mamwe mazano ekuchengeta huropi hwako muchimiro.

Chinokosha

Kana iwe uri kutsvaga kuti ubvise uropi hwako, isa pamberi kuwana yakawanda yekurara uye kurovedza muviri nguva dzose. Zvese izvi zvinowedzera huropi hwako hwakavakirwa-mukati detoxification system.

Kana iwe uine chaicho kunetseka kwakatenderedza hutsi hwehuropi, kuneta, kana zvimwe zvinhu zvekuziva, zviri nani kuti utarise mukati nemupi wako wezvehutano mutangi usati watanga detox kana kuchenesa.

Crystal Raypole akamboshanda semunyori uye mupepeti weGoodTherapy. Minda yake yekufarira inosanganisira mitauro yeAsia uye zvinyorwa, dudziro yeJapan, kubika, sainzi yechisikigo, hutano hwepabonde, uye hutano hwepfungwa. Kunyanya, akazvipira kubatsira kudzikisira ruzvidzo rwakanangana nenyaya dzehutano hwepfungwa.