Dzidza Kuti Izvi Zvinotsigisa Sei Kunyanya Kunetseka?
Iwe unogona kunge uchiziva kuti kutora zvinowedzera kudzvinyirira hakuiti kunyatsoita dambudziko - uye izvo, sekune vakawanda kana zvisingave zvakanyanya kurapwa, hapachina mushonga wekutambudzika. Asi kana zvasvika pakubatsira muviri wako kuzvidzivirira kune zvinokuvadza zvinokonzera kushungurudzika, mamwe maruva anowedzera anopa vimbiso. Iine mishonga inotendwa kuti iite se- adaptogens - zvinhu zvakasikwa zvinogona kubatsira muviri wako "kuchinja" kunetseka pamwe nekushanda zvakanyanya.
Saka, kana maitiro ako ekuita mararamiro ehupenyu achichinja uye kushandisa nzira dzokuzorodza haisi kuita zvakakwana kuderedza kushungurudzika kwako, unogona kuda kubvunza chiremba wako nezvekutora mishonga yekuwedzera yekushungurudzika mupfungwa.
Ramba uchifunga mupfungwa, zvisinei, kuti kutora mishonga yekuwedzera kwechikonzero ichi hauna kunyatsodzidza mumakiriniki ekuedzwa. Izvi zvinoreva kuti, kusvika ikozvino, izvi zvinowedzera hazvina kuonekwa kuti zvinoshanda.
Adaptogens seZviwedzere Zvekunyanya Kushushikana
Heino tarisiro yemishonga yakasiyana-siyana inowanzowanikwa mune zvigadzirwa zvekugadzirisa zvinetso:
Rhodiola. Mishonga yakashandiswa kwenguva refu mumishonga yemagariro muRussia nedzimwe nyika dzeEurope, rhodiola inogona kubatsira kurwisa kuneta pakati pevanhu vane chisingagumi (kwenguva refu) kushungurudzika. Semuenzaniso, mune zvidzidzo zviduku zvakabudiswa muna 2009, vatsvakurudzi vakawana kuti kudya nguva dzose ye rhodiola kwakaderedza kuneta uye kunowedzera kushanda kwepfungwa kune vanhu vanonetseka nekutambudzika-kunokonzera kupisa. Mitsva yekudzidza yakaratidza kuti vatori vechikamu makumi matatu nevatatu vanotora rhodiola zvigadzirwa zvemazuva makumi maviri nemasere vakave nekuvandudzika kukuru mukutarisa kune avo vakatora piritsi yepiyobho (piritsi isina mudziyo uri kuongororwa) kwechimwechete chenguva.
Ashwaghanda. MuAyurveda (mushonga wemazuva ano weIndia), iyi miriwo yakave yakakurudzirwa nokuda kwaro inonzi inofadza uye inokurudzira migumisiro. Kunyange zvazvo zvidzidzo zvezvipfuwo zvakasiyana-siyana zvakaratidza kuti ashwaghanda inopa zvakakwana mapapirogenic inobatsira, hapana huchapupu hwezvesayenzi huripo hwezvinetso-zvinopesana nemigumisiro, kana iripo, kuvanhu.
Ginseng. Panax ginseng (inozivikanwawo seKorea, Asia, kana chiChinese ginseng) inowanzorumbidzwa nekuda kwayo inopesana nezvinonetsa. Kunyange zvakadaro, zvishomanana zvidzidzo zvakatsvaga maitiro ayo ekugadzirisa mukati mevanhu. Mune chidzidzo che2003 pamakonzo, vatsvakurudzi vakawana kuti kudya kweKorea (Panax) ginseng nguva dzose kwakaonekwa kunodzivirira pane zvimwe zvinokuvadza zvekusagadzikana kusingaperi.
Dzimwe Nzira Dzokugadzirisa Kushushikana Mupfungwa
Sezvawaona, kunyange kutora mishonga yekuwedzera inogona kukubatsira kuti utarise kushungurudzika, zvinogona kana kuti hazvigoni kukushandira. Chii chinoshanda, uye chii chakanakisisa kuisa pfungwa pakubatsira kugadzirisa kushushikana kwako, ndiko 1) kujekesa kunetseka kwako "zvinokonzera" (zvinhu izvo "zvinokutambudza" kumba, kubasa, uye / kana mune zvimwe zvikamu zvehupenyu hwako) uye 2) kuwana uye kushandisa nzira dzokuderedza migumisiro yavo.
Iwe unogonawo kufunga kufunga kutsvaga kuponeswa mupfungwa kuburikidza nemitemo-miviri yakadai sa yoga, kufungisisa, tai chi, mifananidzo yakatungamirirwa, uye biofeedback .
Waizviziva Here? Kushungurudzika Icho Chinokonzera Ngozi Nehutano Hwakanyanya Matambudziko
Kushushikana mupfungwa kunopupurirwa njodzi yezvirwere zvakawanda zvakakomba, kusanganisira kuora mwoyo uye chirwere chemwoyo, uye zvinogona kubatsira kune zvimwe zvinetso zveutano zvakadai sokushaya hope uye kupererwa kweropa. Nokuda kwezvikonzero izvi uye zvizhinji, zvakakosha kushanda nachiremba wako kuti ugare kwenguva refu kushungurudzika.
Kana uri kufunga kuendesa kubatsiririra kudzvinyirira - kana chimwe chinetso cheutano - iva nechokwadi chekuona chiremba wako usati watanga kushandisa. Ramba uchiyeuka mupfungwa, zvakare, kuti migumisiro yekushandiswa kwenguva yakareba yekuwedzera kwekusimudzira kufungidzira hakuzivikanwi.
Sources:
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Mishra LC, Singh BB, Dagenais S. "Scientific nheyo yekushandiswa kweAraania somnifera (ashwagandha): kuongorora." Altern Med Rev. 2000 5 (4): 334-46.
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