Kushungurudzika uye Kurema Kurema: Chii chiri Kubatanidza?

Zvemukati

• Mhedziso
• Zviratidzo uremu hwako hwakabatana nekushushikana
• Nei kuonda kuchiitika
• Mhinduro yemuviri wako "yekurwa kana kutiza" inogona kukurumidza metabolism yako
• Hyperstimulation inogona kutungamira kumatumbu kushushikana
• Iwe unogona kusanzwa kuda kudya
• Hyperstimulation inogona kukanganisa kugona kwemuviri wako kugadzirisa uye kutora zvinovaka muviri
• Kufambisa kwekutya kunopisa macalorie
• Kurara kukanganiswa kunokanganisa kugadzirwa kwecortisol
• Rini kurasikirwa uremu chikonzero chekufunganya?
• Izvo iwe zvaunogona kuita kuti ubatsire kutora chikafu chako munzira
• Gadza chiyeuchidzo pafoni yako kuti utange nguva dzekudya
• Idya chimwe chinhu chidiki
• Tsamira kune chikafu chinogona kubatsira kunatsiridza manzwiro ako uye kugadzirisa kusagadzikana
• Edza kudzivirira chikafu chinogona kukanganisa shuga yako yeropa uye kukuita kuti unzwe zvakanyanya
• Sarudza chikafu chakagadzirwa kare kubva kumusika wako wepanzvimbo pane kutora
• Kana iwe uri kurovedza muviri, pinda mutsika yekudya tudyo mushure
• Chinokosha

Mhedziso

Kune vanhu vazhinji, kushushikana kunogona kukanganisa zvakanyanya huremu hwavo. Kunyangwe zvichikonzera kuonda kana kurema kuwedzera kunogona kusiyana kubva pamunhu kuenda kumunhu - uye kunyangwe mamiriro kumamiriro.

Mune zvimwe zviitiko, kushushikana kunogona kutungamira kukudya kwakarasika uye kusarongeka kwekudya sarudzo. Kune vamwe, kushushikana kunogona kuita kuti varasikirwe zvachose nechido chekudya. Kazhinji, shanduko iyi ndeyechinguvana chete. Kurema kwako kunogona kudzokera pane zvakajairwa kana iko kunetseka kwapfuura.

Verenga pamusoro kuti udzidze kuti kushushikana kunogona kukanganisa sei muviri wako wemukati kushanda, maitiro ekugadzirisa kushushikana-zvine chekuita nekudzikira kwekurema, uye nguva yekuona chiremba nezve ako zviratidzo.

Zviratidzo uremu hwako hwakabatana nekushushikana

Kushungurudzika kunogona kukonzera zvinopfuura kungofungidzira kurasikirwa uremu. Zvimwe zviratidzo zvekushushikana zvinosanganisira:

• kutemwa nemusoro
• kugaya
• kurwadziwa nemarwadzo
• mhasuru dzakaomarara
• manzwiro anochinja
• kuneta
• kunetseka kudonha kana kuramba wakarara
• kuoma nekurangarira kwenguva pfupi
• yakawedzera kurova kwemoyo
• yakaderera bonde drive

Nei kuonda kuchiitika

Paunenge uchinetsekana, unogona kuita maitiro akasiyana neakajairwa, sekushanda panguva yemasikati kana kunonoka kusvika nguva yakatarwa. Izvi zvinokanganisa zvinogona kukuvadza muviri wako mukati kuita kunetseka.

Mhinduro yemuviri wako "yekurwa kana kutiza" inogona kukurumidza metabolism yako

Kana iwe uchinge wakamanikidzwa, muviri wako unopinda mu "kurwa kana kubhururuka" maitiro. Iyo inozivikanwa zvakare se "chakanyanya kunetsekana kupindura," ichi chimiro chemuviri chinotaurira muviri wako kuti unofanirwa kupindura kune kunoonekwa kutyisidzira.

Mumuviri wako unozviverenga nekusunungura mahormone senge adrenaline uye cortisol. Adrenaline inogadzirira muviri wako kuita kwakasimba basa, asi inogona zvakare kudzikisira chishuwo chako chekudya.

Zvichakadaro, zviratidzo zvecortisol yemuviri wako kuti ubvise kwenguva pfupi mabasa asina basa panguva yedambudziko. Izvi zvinosanganisira yako ekugaya, ekudzivirira, uye ekuberekera system mhinduro.

Hyperstimulation inogona kutungamira kumatumbu kushushikana

Muviri wako unononoka kugaya panguva ye "kurwa kana kubhururuka" mhinduro kuitira kuti igone kutarisa maitiro ekupindura kunetseka.

Izvi zvinogona kutungamira mukusagadzikana kwepamuviri, senge:

• kurwadziwa nemudumbu
• chirungurira
• manyoka
• kuvimbiswa

Kushungurudzika kusingaperi kunogona kuwedzera zviratidzo izvi uye kukonzeresa mune mamwe mamiriro ezvinhu, senge anotsamwa bowel syndrome.

Shanduko idzi kugadziriro yako yekugaya inogona kukukonzera kuti udye zvishoma, zvichizopera uremu.

Iwe unogona kusanzwa kuda kudya

Simba rinodya rese rekushushikana rinogona kukusiya usingakwanise kufunga nezve chero chimwe chinhu. Izvi zvinogona kukanganisa tsika dzako dzekudya. Iwe unogona kusanzwa nzara kana kukanganwa kudya zvachose kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinzwa

Hyperstimulation inogona kukanganisa kugona kwemuviri wako kugadzirisa uye kutora zvinovaka muviri

Paunenge uchishushikana, muviri wako unogadzira chikafu zvakasiyana. Kushungurudzika kunokanganisa yako vagus nerve, iyo inokanganisa mashandiro anoita muviri wako, kupinza, uye kugaya chikafu. Iko kukanganisa kunogona kukonzera kuzvimba kusingadiwe.

Kufambisa kwekutya kunopisa macalorie

Vamwe vanhu vanoshandisa chiitiko chemuviri kuti vashande kuburikidza nekushushikana. Kunyangwe iko kurovedza muviri-kwakasimudzira endorphin kumhanyisa kunogona kudzikisira kushushikana kwako, kuita zvimwe zviitiko zvemuviri kupfuura zvakajairwa kunogona kukonzera kusatarisika kuonda.

Dzimwe nguva kushungurudzika kunokonzeresa kufamba kusingazive, senge kubaya tsoka kana kubaya minwe. Aya maTiki anogona kubatsira muviri wako kugadzirisa zvaunonzwa, asi zvakare zvinopisa macalorie.

Kurara kukanganiswa kunokanganisa kugadzirwa kwecortisol

Kushungurudzika kunogona kuita kuti zviome kurara uye kuramba wakarara. Izvo zvinogona zvakare kukanganisa mhando yehope iwe yaunowana, zvichikutungamira iwe kuti unzwe usimbe uye wakaneta. Iko kukanganisa kunogona kukanganisa kugadzirwa kwecortisol, iyo inogona kukanganisa metabolism yako. Maitiro ako ekudya anogona zvakare kukanganiswa.

Rini kurasikirwa uremu chikonzero chekufunganya?

Kunyangwe kudonhedza pondo kana maviri kazhinji hachisi chikonzero chekunetseka, kusatarisika kana kusada kurasikirwa uremu kunotora kukuvadza mumuviri wako.

Ona chiremba kana mumwe wehutano wehutano kana iwe wakarasikirwa neshanu muzana kana kupfuura yehuremu hwako hwese hwemuviri mune chero 6- kusvika 12-mwedzi.

Iwe unofanirwa zvakare kuona chiremba kana iwe:

• vari kurasikirwa uremu pasina kuyedza
• vane kurwadziwa musoro kusingaperi
• kuva nemarwadzo muchipfuva
• kunzwa uchiramba "pamucheto"
• uzviwane uri kushandisa doro kana zvinodhaka senzira yekutsungirira

Chiremba wako anogona kuona kana zviratidzo zvako zvine chekuita nekushushikana kana nekuda kweimwe mamiriro ezvinhu. Chero zvingave zvikonzero, mupi wako anogona kushanda newe kukudziridza marongero ane hutano uye kupa mishonga, kana zvichidikanwa.

Izvo iwe zvaunogona kuita kuti ubatsire kutora chikafu chako munzira

Kana kushushikana kwakakanganisa maitiro ako ekudya, pane nhanho dzaunotora kuti udzikise zvishoma nezvishoma nzira yako yekudzokera mune yakajairwa. Kuchengetedza chirongwa chenguva dzose chekudya kunogona kubatsira kunatsiridza manzwiro ako, kuwedzera simba rako, uye kudzorera immune system yako.

Gadza chiyeuchidzo pafoni yako kuti utange nguva dzekudya

Iwe unogona kunge wakamanikidzwa zvakanyanya kuti usayeuke kudya kana muviri wako wakashushikana mamiriro anogona kuchinja manzwiro ako enzara. Kuti udzivise kushaikwa kwekudya, isa alamu pane yako smartphone kana komputa kuti uzviyeuchidze iwe kuti udye.

Idya chimwe chinhu chidiki

Kunamatira kune yakarongeka yekudya chirongwa kunobatsira kuchengetedza yako eropa glucose mazinga mukutarisa. Kunyangwe zvidiki zvidiki zvekurumwa panguva yekudya zvinogona kubatsira kurwisa kushushikana uye zvinogona kudzikisira kumwe kuchinja kwemanzwiro.

Kana uchikwanisa, sarudza zvekudya zvine mapuroteni kana fiber. Dzivisa zvisina kukodzera shuga uye caffeine, iyo inogona kukwirisa masimba ako uye zvozoguma nekuparara kwesimba.

Tsamira kune chikafu chinogona kubatsira kunatsiridza manzwiro ako uye kugadzirisa kusagadzikana

Kusvetuka zviwitsi nekumwe kubata uchifarira chimwe chinhu chine hutano kunogona kukanganisa maitiro nemanzwiro anoita muviri wako. Mutemo wakanaka wechigunwe kunamatira kuzvikafu zvese, semichero uye maveji.

Zvimwe zvezvatinofarira:

• Maorange uye karoti zvine immune-inowedzera antioxidants.
• Miti yemashizha ine vhitamini B, iyo inobatsira kudzora tsinga dzako.
• Mbeu dzese dzine serotonin-inosimudzira yakaoma makabhohaidhiretsi. Kuwedzera yako serotonin mazinga anogona kuve nekudzikamisa mhedzisiro.
• Salmon uye tuna zvine omega-3 fatty acids, ayo anogona kubatsira kudzikisira kushushikana.
• Nuts uye mbeu zvakare zvine omega-3 fatty acids.

Edza kudzivirira chikafu chinogona kukanganisa shuga yako yeropa uye kukuita kuti unzwe zvakanyanya

Kunyangwe chikafu chakazara mushuga chinogona kupa kukurumidza kukurudzira simba, iko kudzika hakudzivisike. Kana shuga ikasiya muropa rako, inogona kukusiya uchinzwa zvakanyanya kudarika pakutanga.

Chikafu chakakora mumafuta uye sodium zvinogona zvakare kuita kuti kushushikana kuwedzere.

Edza kudzikamisa kana kudzivirira zvinotevera kusvikira kushushikana kwako kwapera:

• chikafu chakakangwa
• zvinhu zvakabikwa
• chihwitsi
• chips
• zvinwiwa zvine shuga
• zvakagadziriswa chikafu

Sarudza chikafu chakagadzirwa kare kubva kumusika wako wepanzvimbo pane kutora

Kana iwe usiri mumamiriro ekubika, funga kushanyira chikamu chako chitsva chekudya.

Kunyangwe iyo saradhi bhaa iri yakanaka sarudzo yemazamu-akazadzwa masikati uye madhiri, iyo inopisa bar inogona zvakare kuve ine hutano nzira yekutora kana iwe uchida nyaradzo chikafu.

Mamwe magirosari ane mabhawa anopisa mangwanani, zvakare, kuti ugone kudya mazai emazai kana burritos yemangwanani pachinzvimbo chesarudzo dzakazara neshuga mangwanani.

Kana iwe uri kurovedza muviri, pinda mutsika yekudya tudyo mushure

Kudya post-Workout ndiyo chete nzira yekudzoreredza simba rawakatsva iwe uchishanda ziya ziya. Kusvetuka tudyo kana chikafu chidiki kunogona kutaridzika sekukuvadza, asi kunogona kutungamira kumhedzisiro isingafadzi senge hura husina musoro uye shuga shoma yeropa.

Kupisa macalorie akawanda pane auri kudya kunogona zvakare kukonzera kusatarisika uremu

Svika kubva kune chimwe chinhu chakakwira mumapuroteni kana ane hutano carbs, senge:

• avocado
• mabhanana
• nzungu butters
• trail musanganiswa
• makeke emupunga
• Yogurt yechiGiriki

Chinokosha

Iwe unogona kukwanisa kushanda kuburikidza neashoma kushushikana-zvine chekuita nekudzikira uremu kumba, asi iwe unofanirwa kuona nyanzvi yehutano kana iwe wakarasikirwa zvinopfuura zvikamu zvishanu kubva muzana zvehuremu hwako hwese hwemuviri munguva pfupi yenguva.

Chiremba wako anogona kubatsira kuona kuti nei kushushikana kuri kuita zvakakosha pahuremu hwako uye nekugadzira chirongwa chehutungamiriri chakakodzerana nezvido zvako. Izvi zvinogona kureva kushanda neyekudya zvinovaka muviri kuvandudza chirongwa chekudya uye kutaura nemurapi nezve ako ezuva nezuva kushungurudzika.