Nezuro ndakatumira sei kusimbisa ndangariro uye akapa maviri akakosha matipi. Chinyorwa chanhasi ndicho chivharo chekupedzisira kune ino macropost uye ndichaenda kunopa matipi matatu epamusoro ekudzivirira matambudziko ekurangarira.
1) Chengetedza kushungurudzika pasi pesimba.
Kushungurudzika ndeimwe yevavengi vakaipisisa vehuropi. Nekufamba kwenguva, kana ikasiiwa isingatariswe, kushushikana kusingaperi kunoparadza maseru ehuropi uye kunokuvadza hippocampus, dunhu rehuropi rakabatanidzwa mukuumbwa kwendangariro nyowani nekutora zvekare zvekare
Kufungisisa: yakanyanya kunetseka reliever.
Hwesaenzi humbowo hwehutano hwepfungwa bhenefiti yekufungisisa inoramba ichikwira. Zvidzidzo zvinoratidza kuti kufungisisa kunobatsira kusimudzira mhando dzakasiyana dzezvirwere, zvinosanganisira kushushikana, kushushikana, kurwadziwa kusingaperi, chirwere cheshuga, uye kuwedzerwa kweropa. Kufungisisa kunogona zvakare kugadzirisa kusangana, kutarisa, kugona, uye kudzidza uye hunyanzvi hwekufunga.
Kufungidzira kwehuropi kunoratidza kuti vanogara vachifungisisa vane zvimwe zviitiko kuruboshwe rwemberi kortex, nzvimbo yehuropi inosangana nemanzwiro emufaro.
Kufungisisa kunowedzerawo hukobvu hwecerebral cortex uye kunokurudzira kubatana pakati pemasero ehuropi, ayo inowedzera kuchenjera kwepfungwa uye ndangariro.
Kuti uwane rumwe ruzivo nezve kufungisisa, ona: Kufungisisa kudzora manzwiro uye nekuvandudza kudzidza.
Ngwarira kuora mwoyo.
Kunze kwekushushikana, kushushikana kune huipi hwakanyanya pahuropi. Muchokwadi, zvimwe zvezviratidzo zvekushushikana zvinosanganisira kunetseka kuisa pfungwa, kuita sarudzo, uye kurangarira zvinhu.
Verenga: Matipi makumi matatu nemashanu ekuve nekuora mwoyo
2) Chengetedza chikafu.
Sezvo muviri unoda mafuta, saizvozvowo uropi. Iwe unogona kunge uchitoziva kuti chikafu chakafuma mumichero nemiriwo chine zvakawanda zvinobatsira pahutano, asi chikafu chakadai chinogona zvakare kuvandudza ndangariro. Aya anotevera matipi ezvehutano anozokubatsira iwe kuwedzera yako masimba epfungwa uye kudzikisa njodzi yako yekuora mwoyo.
- Tora omega-3.
Omega-3 fatty acids inonyanya kubatsira hutano hwehuropi. Hove hupfumi hwakawanda hwe omega-3 fatty acids, kunyanya salmon, tuna, trout, mackerel, sardines, uye herring.
Kunze kwekuwedzera huropi hwako, kudya hove kunogona zvakare kudzikisa njodzi yako yekuva nechirwere cheAlzheimer.
- Limit mafuta akazara.
Kutsvagurudza kunoratidza kuti kudya kwakazara mumafuta akaguta kunowedzera njodzi yekuora mwoyo uye kunoderedza kusangana uye ndangariro Iwo manyuko makuru emafuta akazara ndeyezvigadzirwa zvemhuka: nyama tsvuku, mukaka wakazara, bota kana chizi.
- Idya michero nemiriwo yakawanda.
Iwo akazara nema antioxidants, zvinhu zvinodzivirira maseru ehuropi. Edza miriwo yakasvibira yemashizha senge sipinashi, broccoli, chard, uye michero senge maapricots, mango, cantaloupe, uye watermelon.
- makabhohaidhiretsi.
Mupunga weBrown nechingwa, oatmeal, high-fiber zviyo kana nyemba zvinopa simba kuhuropi hwako.
3) Dzidzisa uropi hwako.
Ndangariro, sesimba remhasuru, inoda kudzidziswa. Iwe unogona kuita zviitiko zvinosangana nezvinotevera zvitatu maitiro:
a) Chiitiko chitsva: chiitiko ichi chinofanirwa kuve chinhu chisingazivikanwe uye kunze kwenzvimbo yako yekunyaradza.
b) Ita kuti zvive zvinonetsa: Chero chinhu chinoda kumwe kushanda kwepfungwa uye nekuwedzera ruzivo rwako chinoshanda. Enzaniso dzinosanganisira kudzidza mutauro mutsva, kudzidza kuridza chiridzwa, kutamba mitambo, kubata nepakaoma crossword kana Sudoku.
c) Ita kuti zvinakidze: Chiitiko ichi chinofanirwa kunge chiri kunetsa, hongu, asi hachina kuoma kana kusanakidza zvekuti unotya kuzviita.
Kupedza ichi chinyorwa ndinokusiya iwe nevhidhiyo yemukomana ane makore matatu ekuberekwa uyo anoratidza yakawanda yekurangarira uye kugona kwepfungwa: