Contents
Ka yi tunanin rayuwarka ba tare da damuwa ba. Za ku rasa 'yan fam, ku sami kyakkyawar alaƙa da waɗanda ke kusa da ku, kuma za ku kasance da kyakkyawan yanayin rayuwa. Tsawon ƙarnuka daban -daban al'adu sun yi amfani da ganyayyaki na ganye da magunguna don taimakawa magance tasirin damuwa, kuma yanzu ku ma za ku iya!
Koyi don ta halitta ƙananan cortisol da matakan damuwa yana da sauƙi kamar karanta wannan labarin, da ɗaukar matakan da kuke buƙatar ɗauka don taimakawa sake dawo da rayuwar ku akan hanya.
Cortisol wani bangare ne na RAYUWA. An tsara shi don taimaka muku tashi da safe, kuma yana taimaka muku magance haɗari a cikin gaggawa na barazanar rayuwa. Lokacin da matakan cortisol ɗinku suka kai kololuwa, tsokoki suna sakin ɗimbin amino acid, glucose na hanta, da kitse mai kitse ana ba mu a cikin rafin jini don mu sami ƙarfin da za mu jimre wa irin waɗannan hare -hare. yanayi.
Koyaya, tun daga yau, amsar damuwa tana haifar da duk wasu dalilan da ba daidai ba (ko shan kofi, karanta jarida, tuki cikin zirga -zirga, da sauransu). Lokacin da waɗannan yanayin ke haifar da ɓarna na cortisol, yanayin damuwarmu yana kan yanayin da aka ɗauka tuni yana da damuwa. A sakamakon haka, gabobin jikinmu suna shan wahala, kuma mun zama waɗanda abin ya shafa wanda za mu iya, da haƙuri, mu karɓi iko.
Illolin Danniya A Jiki Ba Ya Da iyaka:
- Yana sa mu tsufa (yana ba da gudummawa ga lalata nama, asarar tsoka, asarar kashi, ɓacin tsarin garkuwar jiki, raguwar kwakwalwa)
- Yana sa mu yi nauyi (yana motsa sha'awar mu don abinci mai daɗi, kalori, abinci mai yawa)
- Yana inganta ciwon zuciya da ciwon suga (insulin resistance)
- Yana raunana garkuwar jiki (yana hana samar da farin jini
- Yana haɓaka matsalolin ƙwayar gastrointestinal (yana rage samar da enzymes da ake buƙata don narkewar abinci, yana jawo kuzari daga tsarin narkewar abinci)
- Yana kara yawan sauyin yanayi da bacin rai
- Yana taimakawa gajiya da rashin bacci (ta hanyar yin katsalandan ga karfin jiki na shiga bacci 3 da 4)
Shawarwarin Rayuwa don Rage Cortisol:
1.Kashe labarai, kuma daina karanta jaridar (labarai tushen tsoro ne kuma yana haɓaka matakan cortisol)
2. Motsa jiki akai -akai (yana inganta sinadarai da ke rage damuwa da bacin rai)
3. Yawan bacci
4. Kula da tsayayyen matakan sukari na jini (cin haske, abinci na yau da kullun da daidaitacce)
5. Yin zuzzurfan tunani (shakatawa, tunani, yoga, yin fasaha, zana mandalas)
6. Yanke maganin kafeyin (hanya mafi sauri don taimakawa rage samar da cortisol)
7. Cin abinci da shan magungunan ganye don taimakawa ƙananan cortisol (duba ƙasa)
1-Basil mai tsarki
Basil mai tsarki, wanda aka fi sani da Basil Tulsi, an gane shi a matsayin ciyawar adaptogenic, wanda ke nufin yana taimaka wa jiki ya daidaita da danniya.
Basil mai tsarki a zahiri yana rage samar da hormones na damuwa, kuma yana inganta yadda jikin mu ke amsawa da amsa damuwa. Kuna iya siyan basil mai tsarki, ko basil Tulsi, a matsayin shayi da aka yi da basil mai tsarki, ko kuma ku ci sabo, idan za ku iya samun sa (Ina yawan samun sa a cikin gandun daji na gida,). Ina ba da shawarar shan kofi ɗaya na shayi na Basil na Tulsi kowace rana.
2-Alayyahu
Magnesium a alayyafo yana daidaita samar da cortisol a jiki. yaya? 'Ko' Menene? Magnesium ma'adanai ne (wanda, zan iya ƙarawa, yawancin mu ba su da ƙarfi a ciki) wanda ke kwantar da hankalin jijiyoyin ku kuma yana hana haɓaka yawan cortisol.
Hakanan yana taimakawa daidaita matakan melatonin da hawan jini. Ciki har da alayyafo a cikin santsi da ruwan 'ya'yan itace shine ingantaccen mai rage damuwa.
Don karantawa: Yadda ake yin zuzzurfan tunani
3-Sha'ir da Wake
Phosphatidylserine kari ne da aka sani a matsayin ɗayan mafi kyawun masu toshewar cortisol a kasuwa. Abin farin ciki, zamu iya samun wannan fili a cikin ainihin abinci, kamar sha'ir da wake. Waɗannan tsire -tsire na abinci masu wadata da phosphatidylserine suna taimakawa magance mummunan tasirin cortisol, yana sa ku rage damuwa da damuwa.
4-Citrus
Dukanmu mun san 'ya'yan itacen citrus suna da yawa a cikin bitamin C. Oranges, innabi, lemun tsami, lemo, kiwis, da abarba duk suna da babban matakan wannan bitamin mai mahimmanci wanda shima yana yaƙar cortisol.
Yawancin bincike sun nuna cewa bitamin C hakika yana taimakawa wajen rage samar da cortisol musamman ta hanyar hana enzymes da ke cikin steroidogenesis (samuwar kwayoyin steroids ta hanyar adrenal cortex, testes da ovaries. Cortisone yana daya daga cikin samfurori na karshen wannan tsari).
Kawai 1 MG na bitamin C a kowace rana yana taimakawa haɓaka ikon adrenal gland don jimre da damuwa.
Don karantawa: amfanin kankana
5-Ayaba
Wanene ba ya son ayaba? Na sanya wasu a cikin santsi, ice cream, ko na dehydrate su na 'yan awanni don yin ayaba mai ɗanɗano ayaba burodi !
Abin farin, waɗannan 'ya'yan itatuwa masu daɗi suna da wadata a cikin mahaɗin tryptophan, wanda aka canza zuwa serotonin a cikin kwakwalwa, kuma yana sa mu farin ciki ba damuwa ba. Ayaba kuma tana da wadataccen bitamin B, waɗanda ke da mahimmanci don tallafawa tsarin juyayi (da yanayin nutsuwa).
6-Omega 3 fatty acid
Chia, hemp, ko flax tsaba, walnuts, Brussels sprouts, da farin kabeji duk suna da abu ɗaya a gama-suna yaƙar kumburi kuma suna da yawa a cikin kitse na omega-3 wanda ke rage cortisol. !
Waɗannan kitsen suna da alaƙa da ilimin kimiyyar halittu, kimiyyar lissafi, da aikin kwakwalwa kuma suna da mahimmanci don taimakawa hippocampus (ɓangaren kwakwalwar mu) don amsa cortisol da corticosteroids.
Ƙara tsaba na chia ko tsinken hemp a cikin santsi ko hatsi, da abun ciye-ciye tare da kwayoyi da farin kabeji don haɗa waɗannan manyan abubuwan rage damuwa a cikin abincin ku!
Don karantawa: Menene matsalar tashin hankali?
7-Ganyen Ganyen Ganyen Ganyen Ganyen Ganyen Gwaiba
Lokacin da jikin mu ke shan bitamin, ma'adanai, da phytonutrients, amsar damuwa ta ragu sosai. Wannan shine dalilin da ya sa koren kayan lambu masu ganye, musamman ma matasa harbe, koyaushe yakamata a mamaye su a cikin abincin ku na yau da kullun.
Harbin samari sun fi yawa yawa fiye da takwarorinsu na manya, tare da fiye da sau 4-6 na bitamin C.
8-Abinci Mai Yawa a Zinc
Bincike ya nuna cewa abinci mai wadataccen sinadarin zinc yana taimakawa hana fitar cortisol a jikin mu. Wannan ma'adinai, wanda kuma yana da mahimmanci ga kasusuwa da lafiyar rigakafi, ana samunsa da yawa a cikin kabewa, tsaba, hatsin rai, kabeji, cashews, quinoa, tsaba na hemp, almonds, walnuts, Peas, chia tsaba da broccoli.
Don karantawa: haɓaka garkuwar jikin ku
9-Berries
Berries suna ɗaya daga cikin mafi kyawun 'ya'yan itacen don taimakawa jikin ku sha antioxidants masu amfani. Antioxidants suna taka muhimmiyar rawa wajen taimakawa rage kumburi da rage samar da cortisol.
Tsarin garkuwar jikin mu ne wanda ke kan layin gaba kan lalacewar sel wanda radicals free ke haifar, kuma suna taimaka mana rage damuwa. Haɗa berries lokacin yin smoothie mai wadataccen antioxidant, ko jin daɗin su kamar abin ci!