10 Hufakazi-Inotsigirwa Nzira dzekuve Akangwara

Zvemukati
- 1. Rovedza muviri nguva dzose
- 2. Wana nguva yakakwana yokurara
- 3. Fungisisa
- 4. Inwa kofi
- 5. Inwa green tea
- 6. Idya zvekudya zvine hupfumi
- Omega-3 mafuta acids
- Flavonoids
- Vhitamini K
- 7. Ridza chiridzwa
- 8. Verenga
- 9. Enderera mberi kudzidza
- 10. Shamwaridzana nevamwe
- Chinokosha
Zvakajairika kufunga nezvehungwaru sechinhu chaunongozvarwa nacho. Vamwe vanhu, shure kwezvose, vanoita kuti kuve vakangwara kutarisike kusinganetsi.
Kungwara hakusi tsika yakatarwa, zvakadaro. Iko kuchinjika, kugona kuchinjika kugona kudzidza uye kukurudzira huropi hwako hunogona kuvandudza nekufamba kwenguva. Chinokosha ndechekudzidzira maitiro emararamiro anotsigira uye anodzivirira uropi hwako.
Kudzidzira mamwe maitiro ehupenyu kunogona kubatsira kuvandudza huchenjeri hwako hwese, hunosanganisira maviri marudzi:
- Kuchenjera kwakapetwa. Izvi zvinoreva izwi rako, ruzivo, uye hunyanzvi. Kuchenjera kwekristali kwakanyanya kunowedzera paunenge uchikura.
- Fluid njere. Iyo inozivikanwawo sekufunga kwemvura, huchenjeri hwemvura kugona kwako kufunga uye kufunga zvisingaite.
Verenga pamusoro kuti udzidze zvinotaurwa nesainzi nezvenzira dzakasiyana dzaungakwanise kusimudzira huchenjeri hwako hwakajeka uye hwemvura.
1. Rovedza muviri nguva dzose
Kugara uchirovedza muviri ndiyo imwe yenzira dzakanakisa dzekuvandudza kushanda kwehuropi.
Zvinoenderana ne, kurerutsa kurovedza muviri kunosimudzira chiitiko mune hippocampus, iyo inosanganisirwa mundangariro. Inowedzerawo kubatana pakati pemvubu nedzimwe nzvimbo dzehuropi dzinodzora ndangariro.
A zvakare akawana kuti kurovedza muviri kunowedzera vhoriyamu yehippocampus. Vanyori vekudzidza vakafungidzira kuti chiitiko cheerobic chinosimudzira kukura kweeuroni, izvo zvinowedzera chimiro chehuropi uye mashandiro.
Kuti unakirwe neruzivo rwekuziva zvekurovedza muviri, zvakakosha kuti uzviite nguva dzose. Nhau dzakanaka ndedzekuti haufanire kurovedza muviri zvine simba kuti uwane mibairo.
Anotanga-ane hushamwari maitiro ekurovedza anosanganisira:
- kufamba
- yoga
- kukwira makomo
- kurovedza muviri
2. Wana nguva yakakwana yokurara
Kurara kwakakoshawo pakutsigira kugona kwekuziva. Paunorara, uropi hwako hunosanganisa ndangariro dzawakasika zuva rese. Inowedzerawo huropi hwako kugona kudzidza ruzivo rutsva paunomuka.
Muchokwadi, kurara kwakaringana kwakakosha zvekuti yakawanikwa zvekuti kunyangwe kurara kushoma kwekutadza kunokanganisa kushanda ndangariro.
3. Fungisisa
Imwe nzira yekuita nenjere ndeyekudzidzira kufungisisa.
Muchidzidzo chekare cha2010, kufungisisa kwakabatanidzwa pamwe nekuita kwepamusoro kwekushanda nekushanda ndangariro. Izvi zvakaonekwa mushure memazuva mana chete ekufungisisa.
Yakawana zvakafanana mhedzisiro. Mushure mekunge vatori vechikamu vapedza masvondo masere e13-miniti-inotungamirwa zvikamu zvekufungisisa, kutarisisa kwavo, kugona kugona, uye kushanda ndangariro kwakawedzera. Kushushikana kwevatori vechikamu uye mafungiro zvakare akavandudzika.
Vatsvakurudzi vakafungidzira kuti izvi zvinogadziriswa zvaive zvakakonzerwa nemanzwiro ekubatsira kwekufungisisa.
Kune nzira dzakawanda dzekufungisisa. Unogona:
- shandisa kufungisisa maapplication
- teerera kune akatungamirirwa ekufungisisa mavhidhiyo
- enda kukirasi yekufungisisa
4. Inwa kofi
Adenosine ikemikari yeuropi inomisa kuburitswa kwezvinhu zvinokurudzira muuropi hwako. Nekudaro, iyo caffeine iri mukofi inovhara adenosine, iyo inobvumidza zvinhu izvi kukupa iwe kukudzwa kwesimba. Izvi zvinogona kubatsira kusimudzira kudzidza uye kuita kwepfungwa.
A zvakare yakatemwa kuti caffeine inodyiwa inogona kusimudzira kutariswa, izvo zvinogona kukubatsira kuti urambe wakanangisa, uye zvirinani kugona kutora ruzivo rutsva.
Zviri nani kudya kofi zvine mwero, zvakadaro. Kunwa zvakanyanya caffeine kunogona kuwedzera kushushikana uye kukuita jittery.
5. Inwa green tea
Kusungira pane green tii kunogona zvakare kutsigira yako huropi mashandiro. Mimwe yeiyi mhedzisiro inokonzerwa neiyo caffeine iri green tii, iyo iripo mune zvidiki. Green tii zvakare yakapfuma mune kemikari inonzi epigallocatechin gallate (EGCG).
Zvinoenderana ne, EGCG inogona kufambisa kukura kwemaazon uye dendrites mumaeuron. Maaxon uye dendrites zvinoita kuti zvikwanisike kune maNeuron ekutaurirana uye kupedzisa mabasa ekuziva.
Pamusoro pezvo, mhedzisiro yekuti green tii inowedzera kutarisisa uye kushanda ndangariro. Izvi zvinogona kunge zvichikonzerwa nekubatanidzwa kwezvinhu zvinobatsira mu green tea, pane kuita chinhu chimwe chete.
6. Idya zvekudya zvine hupfumi
Imwe nzira yekusimudzira hutano hwako hwepfungwa ndeyekudya chikafu chine mishonga inotsigira mashandiro ehuropi. Izvi zvinosanganisira chikafu chakapfuma mu omega-3 fatty acids, flavonoids, uye vhitamini K.
Omega-3 mafuta acids
Zvinoenderana ne, omega-3 mafuta zvinhu zvikuru zvechimiro chehuropi. Nzvimbo dzakapfuma dzinosanganisira:
- hove dzakakora
- hove
- gungwa
- furakisi
- avocado
- nzungu
Flavonoids
Flavonoids inobatsira zvinomera zvinomera zvine neuroprotective mabhenefiti.
Zvinoenderana ne, flavonoids inosanganisirwa nezvakanaka zviitiko zvekuziva, kusanganisira kuwedzera masimba ekushanda uye kushanda ndangariro.
Zvipfumi zvakapfuma zve flavonoids zvinosanganisira:
- michero
- tii
- cocoa
- soya
- zviyo
Vhitamini K
Zvinoenderana ne, vhitamini K inoita basa muuropi maseru kupona uye kugona kwekuziva. Inonyanya kuwanikwa mumashizha emashizha, akadai se:
- kare
- sipinashi
- collards
7. Ridza chiridzwa
Kuridza chiridzwa inzira inonakidza uye ine hungwaru yekusimudzira kungwara kwako. Inosanganisira hunyanzvi se:
- maonero ekuongorora
- kubatana kwepanyama
- ndangariro
- muenzaniso kuziva
Izvi zvinonetsa kugona kwako kwekunzwa uye kwekuziva, zvinoenderana ne. Nekuda kweizvozvo, kuridza chiridzwa kunogona kubatsira kuwedzera kwako kwekuziva uye neural kushanda.
Kana iwe uri muimbi ane ruzivo, zvipikise nekudzidza nziyo nyowani kana mhando. Kana iwe usingazive yekuridza chiridzwa, yeuka kuti haina kumbononoka kunonoka kutanga. Iwe unogona kuwana yakawanda yemahara how-kune mavhidhiyo online kuti utange iwe.
8. Verenga
Kutsvagurudza kunoratidza kuti kuverenga kunogona kubatsirawo kuwedzera njere dzako.
Zvinoenderana neongororo ya2015, kuverenga kunosimudzira chikamu chega chehuropi hwako, pamwe nehukama hwenzara pakati pavo.
Izvi zvinodaro nekuti zvinoda mabasa mazhinji ekuziva, kusanganisira:
- kutarisa
- kufungidzira
- kushanda ndangariro
- yakareba-yekuchengetedza ndangariro
- kufunga kusinganzwisisike
- kunzwisisa
- kutariswa kwekuona kwetsamba
A zvakare yakatemwa kuti kuverenga kunowedzera kubatana pakati pehuropi matunhu anobatanidzwa nekunzwisisa. Mhedzisiro iyi inogona kutora mazuva akati wandei mushure mekuverenga, zvichiratidza kubatsirwa kwenguva refu.
9. Enderera mberi kudzidza
Kana iwe uchida kuwedzera ungwaru, tarisa kuve mudzidzi kwehupenyu hwese. Yakareba nguva yedzidzo yakabatana neakakwirira huchenjeri, zvinoenderana ne.
Imwe yakaona kuti kuenderera mberi nedzidzo kunowedzerawo kugona kwekuziva uye kunodzivirira uropi hwako.
Kuenderera mberi nedzidzo yako hazvireve kuti unofanirwa kuwana degree. Unogona:
- teerera podcasts
- tarisa hurukuro dzeTED
- enda kuhurukuro kana kumusangano
- tora hobby nyowani
- dzidza mutauro mutsva
- verenga mabhuku nezvenyaya nyowani
10. Shamwaridzana nevamwe
Sezvo vanhu zvisikwa zvemagariro, kugara munharaunda kunogonawo kusimbisa hutano hwako hwepfungwa. Izvi zvinodaro nekuti kudyidzana kunokurudzira pfungwa uye kugona kugona, zvinoenderana ne.
Kana iwe uchiona zvichinetsa kusangana nevanhu vatsva kana kugadzira hukama, ungangoda kufunga zvinotevera:
- kuzvipira munharaunda yako
- kujoina kirabhu, jimu, kana timu yemitambo
- tora kirasi
- kujoina kirabhu yebhuku
- dzokerana neshamwari dzekare
Chinokosha
Rangarira, kungwara hakusi kwekuziva kupfuura vamwe vanhu. Izvo ndezvekusimudzira uropi hwako, kugona kugadzirisa matambudziko, uye kudzidza zvinhu zvitsva.
Nekugara uchida kuziva uye nekutevera iwo matipi ataurwa pamusoro, iwe unogona kukwanisa kusimudzira hutano hwako hwehuropi uye nekuwedzera njere dzako nekufamba kwenguva.