Maitiro Ekurova Kusuruvara mukuguma kuenda kumwedzi

Zvemukati

• Musha mushonga wekushaya hope mukuguma kuenda kumwedzi
• Zvinoshandiswa
• Kugadzirira modhi
• Mamwe matipi ekurwisa kushaya hope

Kushaya hope pakuenda kumwedzi kwakajairika uye kunoenderana nekuchinja kwehomoni kunoitika muchikamu chino. Nekudaro, yekugadzira kana yakasikwa mahormone kutsiva kurapa inogona kuve mhinduro yakanaka yekukurira kushaya hope uye zvimwe zviratidzo zvakajairika zveichi chikamu senge kupisa kunopisa, kushushikana uye kusagadzikana.

Uye zvakare, kurwisa kushaya hope uye kuona kurara kwakanaka kwehusiku, kuita chimwe chiitiko chekuzorora mumaminetsi makumi matatu usati warara sekuverenga bhuku mune mwenje wakareruka mhinduro huru, inogona kubatsira mune dzakawanda zviitiko.

Uyezve tarisa kuti chikafu chingabatsira sei kubvisa chaiko zviratidzo zvekuguma kuenda kumwedzi.

Musha mushonga wekushaya hope mukuguma kuenda kumwedzi

Mushonga wakanaka wepamba kurwisa kushaya hope panguva yekuguma kuenda kumwedzi kunwa shungu yemichero yetii husiku, maminetsi makumi matatu kusvika makumi matanhatu, usati warara sezvo iine shavi reruva, chinhu chine mishonga inonyaradza inofarira kurara.

Zvinoshandiswa

• 18 gramu yeshungu mashizha emichero;
• 2 makapu emvura inodzika.

Kugadzirira modhi

Wedzera akachekwa echishuwo emashizha emichero kumvura iri kufashaira uye vhara kwemaminitsi gumi, simbisa uye unwe mushure. Inokurudzirwa kunwa ingangoita 2 makapu eti iyi zuva nezuva.

Imwe sarudzo kutora mapasifuru ePassiflora, nekuti ivo zvakare vanofarira kurara uye inoregererwa nemuviri pasina kukonzera kutsamira. Dzidza zvakawanda nezve rudzi urwu rwemakapisi uye maitiro ekuvatora.

Mamwe matipi ekurwisa kushaya hope

Mamwe matipi anobatsira ekurwisa kushaya hope panguva yekuenda kumwedzi ndeaya:

• Nguva dzose rara pasi uye simuka panguva imwe chete, kunyangwe kana usati warara zvakakwana;
• Dzivisa kutora kurara masikati;
• Dzivisa caffeine kunwa mushure me6 pm;
• Iva nekudya kwekupedzisira kwezuva, kanenge maawa maviri usati warara uye usapfuure;
• Dzivisa kuva neterevhizheni kana komputa mukamuri yekurara;
• Ita kurovedza muviri nguva dzose, asi dzivisa kuita mushure me5 pm.

Chimwe chidimbu chakanakira kurara kwakanaka kweusiku kutora 1 mukombe wemukaka wemombe unodziya usati warara sezvo uine tryptophan, chinhu chinofarira kurara.

Kana kunyangwe mushure mekutevera ese aya matipi kushaya hope kuri kuramba kuripo, chiremba anogona kukurudzira kushandiswa kwemelatonin yekuwedzera, semuenzaniso. Synthetic melatonin inovandudza hunhu hwekurara uye nekudaro inoshanda kwazvo pakurwisa nguva dzehusiku. Iyo inokurudzirwa dhizaini yemelatonin inogona kusiyana pakati pe1 kusvika 3 mg, maminetsi makumi matatu usati warara.

Tsvaga kuti chikafu chingakubatsira sei kuti uwane kurara kwakanaka kwehusiku: