Utano hwakaipa hunoita kuti uwedzere kuzvidya mwoyo. Kungofanana nehutano hwehutano, hutano hwepfungwa hunogona kuwedzerwa nezvamunodya uye kunwa, uye mararamiro ako. Kana iwe uchitambura nehutano hwehutano hwevanhu (SAD) , kune huwandu hwakaipa hwemagariro ehupenyu hwaunofanira kudzivisa.
Kunwa Caffeine Yakawanda
Caffeine inowanikwa mukofi, tei, zvimwe zvinwiwa zvinoshandiswa, chokoti, uye zvimwe zvinodarika mishonga.
Icho chinokurudzira chinowedzera kuchenjerera uye kushaya mwoyo.
Kune vakawanda, caffeine inovandudza manzwiro ehupenyu uye inovandudza mafungiro sezvo ichiwedzera mazinga e dopamine muuropi yako; zvisinei, izvi ndezviitiko zvenguva pfupi. Kune vamwe vanhu, caffeine inogona kuwedzera kushushikana. Kutsvakurudza kwakaratidza kuti vanhu vane zvinetso zvekuzvidya mwoyo vangave vakanyanya kuve nekunzwa kwea caffeine.
Kana iwe usingakwanisi kuderedza caffeine zvachose kunze kwezuva rako, edza zvishoma kudonha zvakare kuti uone kana iwe uchiona kuvandudza mune kufunganya kwako. Kana iwe kazhinji uchidya makapu maviri efivha zuva, edza kuideredza kune imwe uye ona kana iwe ukacherechedza mutsauko.
Kuwana Kukwana Zvakakwana
Kutsvakurudza kunoratidza kuti vanhu vane usuruvara vari panjodzi yekunyanya kushungurudzika kwepfungwa. Kana iwe uchitambura nehope, sangana nachiremba wako kuzokurukura mishonga yekurapa kana kuedza kushandisa nzira iwe pachako kuti uvandudze kurara kwako.
Kuisa purogiramu yenguva dzose yokurara zvakanyanya sezvinobvira kunogona kubatsira, sezvinozovata nhamba yakatarwa yeawa.
Kana iwe kazhinji uchienda kunorara pa10 masikati asi ureke wakamuka kusvika 1 am, uye usasimuka kusvika 8 am, edza pane kuenda kunorara gare gare, sa11: 00 masikati, nekuisa aramu yako 6:30 ndini. Izvi zvinokupa maawa manomwe ekurara, uye pamwe uchaona zviri nyore kurara panguva inotevera.
Kwete Kugara Uchirovedza muviri
Nguva dzose kuedza kwakasimba kwakadai sokumhanya kunogona kubatsira kuderedza kushungurudzika, asi kugara uchigadzirisa kunogona kukuvadza kufunganya kwako kwevanhu.
Panguva yekurovedza muviri, unosunungura endorphins inokupa manzwiro ekugara zvakanaka uye inogona kuderedza kuzvidya mwoyo. Itai kuti kurovedza muviri nguva dzose muhupenyu hwenyu kuwedzere kushushikana kwevanhu munzanga.
Zvimwe zvinogona kubatsiro zvekurovedza muviri nguva dzose zvinosanganisira kuchinja kwakanaka mumuviri wako uye mukana wekutarisana uye kupedza nguva nevamwe, izvo zvingave zvakananga kubatsira kubatsira kuderedza kushushikana kwako kwevanhu.
Zvisina Kudya Zvokudya
Chero zvipi zvazvo zvekudya izvo zvinoita kuti manzwiro akafanana nezviratidzo zvekushungurudzika kwevanhu (semuenzaniso, jitter, sweat, kana kuti mwoyo wepambiso) zvinogona kuita kuti kushushikana kwako kwepabonde kuwedzere.
Kunyange zvazvo zvikafu zvinokonzera manzwiro aya zvakasiyana kune munhu wese, zvikafu zvakakwirira mu shuga zvinogona kuva nemhosva. Mukuwedzera, kudya zvakanyanya, kudya zvakakurumidza kana kuzvirega uine nzara yakanyanya zvinogona kuita zviratidzo zvekushungurudzika kwevanhu munzvimbo yakaipa.
Kunyange zvazvo zvisina kunaka, zvokudya zvinonaka zvinogona kuwedzera kukanganisa, naizvozvo zvakanakisisa kugadzirisa kushandiswa kwako kwezvokudya izvi kana ushu hwenyu hwemagariro huri pasi pesimba.
Kusvuta Cigaretti
Vamwe vanhu vanosvuta fodya kuti vaedze kugadzirisa kusawirirana uye kuzvidya mwoyo . Kutsvakurudza kwakaratidza kuti kusvuta fodya kungave kwakabatana nehuwandu hwehutano hwekuzvidya mwoyo. Zvinokonzera kusvuta fodya pamusana pekuzvidya mwoyo kwako kungave kwakabatana nemigumisiro isina kuratidzika yemaitiro pakufema, pamwe chete nemigumisiro yakananga yeicicine pamuviri wako.
Hakusi kungosiya kusvuta chete kungakonzera kuti iwe unetseke, uye zvichava nani kune utano hwako hwose. Kana ukasarudza chimwe chezvinhu izvi zvoutano hwakaipa kuti ushande pakurega nhasi, ichi ndicho icho.
Shoko Rinobva
Ko utano hwako hunowedzera sei? Tora kanguva kuti uongorore mamiriro ako ega uye ona kuti ndezvipi zvamaitiro ako angave zvichiita kuti iwe unetseke.
Sources:
> Bandelow B, Reitt M, Rover C et al. Kubudirira kwezvirapa kune zvinetso zvekuzvidya mwoyo: meta-analysis. Int Clin Psychopharmacol. 2015; 30 (4): 183-192.
> Buckner JD, Langdon KJ, Jeffries ER et al. Kushushikana nevanhu vanoshushikana vanosvuta vanoona zvakanyanya kukuvadza uye kuregera panguva yekuzvirega-kuedza. Mupombwe Behav. 2016; 55: 46-49.
Johnson JG, Cohen P, Pine DS, Klein DF, Kasen S, Brook JS. Kushamwaridzana pakati pemidzanga yekutsvuta uye kushungurudzika kwekuzvidya mwoyo munguva yevechiri kuyaruka nekukura. Nyaya yeAmerican Medical Association. 2000; 284: 2348-2351.
Nardi AE, Lopes FL, Freire RC and al. Dambudziko rekushungurudzika uye kushungurudzika kwevanhu mumagariro ekunyanya kushaya caffeine. Psychiatry Res. 2009; 169 (2): 149-153.
Neckelmann D, Mykletun A, Dahl AA. Kurasikirwa kwenguva refu sechiitiko chinokonzera kukanganisa kufunganya uye kuora mwoyo. Kurara . 2007; 30 (7): 873-880.