Kune nzira dzakawanda dzepanyama dzokugara dzakananga uye dzakapinza. Kubva pane dzimwe nzira dzokurapa kusvika kumishonga yemishonga, nzira idzi dzepanyama dzinogona kubatsira kusimbisa kubudirira kwako, kudzivirira utano hwako hwehuropi sezvaunokura, nekuvandudza mararamiro ako ose.
Chikafu chekugara
Kuzadza kwako kune mamwe marudzi ezvokudya zvinogona kukubatsira kuti ugare wakananga uye wakakunda. Zvokudya izvi zvinosanganisira:
1) Hove uye Chikafu
Nehove dzakasvibiswa uye dzakasviba segarum uye sardine dzakakwirira mu omega-3 fatty acids, rudzi rwemafuta anokosha anokosha anoita basa rinokosha pakuchengetedza utano hwehuropi. Mushumo wakabudiswa muZvimbiso muZvirongwa muna 2013, somuenzaniso, unoratidza kuti omega-3 fatty acids inogona kubatsira kurwisana nehutano hwehuchembere muhuropi hunoshanda.
Zvakare, kumwe kutsvakurudza kunoratidza kuti omega-3 fatty acids inogona kubatsira kuwedzera kutarisa. Mune chidzidzo chakabudiswa muNeuropsychopharmacology muna 2015, somuenzaniso, omega-3 supplementation yakawanikwa kuderedza zviratidzo zvekusaziva vana.
2) Antioxidant-Rich Foods
Antioxidant nutrients inogona kupa chidziviriro kubva pakukwegura kwehutano hwekukwegura (kureva, chigadziro chepfungwa dzinobatanidza nemitambo yakadai sekucherechedza, kurangarira, uye kugadzirisa matambudziko), maererano nekuongorora kutsvakurudza kwakabudiswa muEuropean Journal of Nutrition muna 2013 Kubva pane zvidzidzo gumi zvakasimbiswa kare, vanyori vekudzokorora vakawana humwe uchapupu hwekuti antioxidant michina yakadai se vitamin C uye vitamini E inogona kubatsira kuderedza mutengo wekushaya njere.
3) Green Tea
Nhauri-yakadzidza yakabudiswa muBurin nekuCognition muna 2008 inoratidza kuti green tea inoshandiswa inogona kusimbisa kudzidza nekuyeuka. Uyezve, chidzidzo chekufambisa ndege chakabudiswa mumagazini inonzi Nutrients muna 2014 chakawana kuti zuva rega rega green tea inobatsira kusimbisa kugadzirisa basa mune boka duku revanhu vakuru.
Zvigadziro zvepanyama zveBurin Health
Imwe mishonga yemishonga inoratidzira vimbiso senzira yekuzvarwa yekugara yakananga uye yakasimba. Heino tarisiro yesayenzi shure kwemaviri emishonga iyoyo:
1) Curcumin
Kudyarwa kubva mumiriwo turmeric, curcumin yakawanikwa kuwedzera kukanganisa kwebasa mune imwe tsvakurudzo yokutanga. Uyezve, chidzidzo chekutanga chekubudiswa muInternet Journal yeBioochemistry neBiophysics muna 2015 chakagadzirisa kuti curcumin inogona kuwedzera uropi mazinga e docosahexaenoic acid (an omega-3 fatty acid inowanikwa kuti inobatsira pamagariro ekuziva).
2) Rosemary
Zuva nezuva kudya kwemiriwo rosemary kunogona kukurudzira kugadzirisa kushanda uye kunowedzera kurangarira kune vakwegura vakuru, maererano nechechidiki yakabudiswa mu Journal of Medicinal Food muna 2012.
Nzira dzeMitemo yeKutenda Kwekuri nani
Maitiro emararamiro anogona kukubatsira kuti urambe wakananga uye akajeka anosanganisira:
1) Kuwana Kukwana Zvakakwana
Tsvakurudzo yakawanda yakaratidza kuti kusara kwekurara kunogona kunge kusina kukanganisa zvakanyanya kugadziriswa kwebasa, kusanganisira zvinokuvadza zvinokonzerwa nekufungisisa nekuyeuka. Kuti uwane rubatsiro mukuvandudza hutano hwako, enda kuno kuti udzidze nezvenzira dzepanyama dzokurara zvakanyanya.
2) Kushandisa
Chidzidzo chakabudiswa muNeurology muna 2010 chinoratidza kuti kufamba makiromita anenge matanhatu pavhiki kunogona kuchengeta chiyeuchidzo kuvakuru vakuru.
Chidzidzo chacho chakawanawo kuti nguva dzose kurovedza muviri kwakabatsira kurwisana nemakore ekukwegura-ane chokuita nekukwegura kwehutano muhupi hwehutano.
3) Kutarisira Kushungurudzika Kwako
Kungofanana nekudzidzira kurara, kurega kushushikana kwako kwezuva nezuva kusingabvunzwi kunogona kukanganisa kukanganisa basa. Kuti ugare wakananga uye wakakosha, zvakakosha kutora matanho ezuva nezuva kuti udzikise kushushikana kwako.
Pfungwa-Mumiririro Edziviriro yeKutarisa Kukuru
Haisi kungobatsira chete pakuderedza kushungurudzika, maitiro anotevera emagariro angakubatsira kuti urambe wakananga uye wakakunda:
1) Kufungisisa
Mune chidzidzo chevadzidzi makumi maviri (40) vari pasi pedduate (rakabudiswa muDare reNational Academy of Sciences reUnited States of America muna 2007), vatsvakurudzi vakaona kuti mazuva mashanu emaminitsi makumi maviri ekudzidzisa kufungisisa akabatsira kuwedzera kutarisa, pamwe nekuzvidya mwoyo kuderera, kuneta , kutsamwa, uye kuora mwoyo.
2) Tai Chi
Yakabudiswa muAmerican Journal of Preventive Medicine muna 2015, kuongorora kwezvipfumbamwe mapfumbamwe zvakabudiswa kare zvakaratidza kuti kutora tai chi kunobatsira kuvandudza kunyatsocherechedza, kurangarira, nezvimwe zviyero zvekuziva kugona muvanhu vakuru vane utano.
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Zvinonzwisisika: Mashoko anowanikwa pane ino yepaiti inoitirwa zvinangwa zvekudzidzisa chete uye haisi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.