Hankalin da Matsalolin jin da zuciya, rage yawan shan caffeine, gajiya ta hankali, hanyoyin dawowar jiki da hankali - rage gajiya da guje wa tuƙin caffeine
Gabatarwa
Halin rabuwa da kashi, ko maza ko mata, tsari ne na yau da kullum na rayuwa. Saboda canje-canje a cikin hormones, jiki da hankali na iya fuskantar alamomi daban-daban, gami da matsaloli na hankali da na jin da zuciya, gajiya da kuma gajiyar jiki. A cikin zamanin yau mai gasa, mai sauri, yawancin abokan rabuwa da kashi suna kiran "caffeine" a matsayin hanyar haɓaka hankali da rage gajiya, amma suna mantawa da hatsarorin da ke cikin wannan. Wannan rubutun ƙwarewa zai yi nazari dalla-dalla game da dalilan matsalolin hankali da na jin da zuciya a lokacin rabuwa da kashi, dangantakar da ke tsakanin caffeine da gajiya, tare da bayar da sabbin hanyoyin shakatawa da guje wa tuƙin caffeine. Kowane sashe yana cike da matakai, hanyoyi, da tsarin da za a iya aiwatarwa a kowace rana, tare da haɗa takardun masani da sabon bincike, don taimaka maka dawowa cikin yanayin lafiya.
I. Dalilai da bayyana matsalolin hankali da na jin da zuciya a lokacin rabuwa da kashi
1. Canje-canje a cikin hormones suna shafar sadarwa a cikin kwakwalwa
Lokacin da maza da mata suka shiga lokacin rabuwa da kashi, mata suna fuskantar raguwar estrogen, yayin da maza ke fuskantar raguwar testosterone akai-akai, wanda hakan yana shafar daidaiton hypothalamus - pituitary - gonadal axis. Waɗannan hormones suna da alaƙa da halaye na jiki, da kuma neurotransmitters (kamar serotonin, dopamine, norepinephrine), wanda ke haifar da canje-canje na jin da zuciya, fushi, damuwa ko ma tsanantawa.
2. Hanyoyin jiki suna haifar da amsoshin hankali
Alamomin jiki kamar zafin zafi, gajiya daga gajiya, firgicin zuciya, zafi a cikin tsoka, rashin bacci, canje-canje a cikin aikin jima'i, da ƙarancin ƙwayoyin tsoka suna haifar da damuwa, kuma zasu iya haifar da raguwar ƙwaƙwalwa, jin na rashin taimako, da jin kai tsaye wanda zai iya haifar da ƙarin matsalolin hankali.
3. Damuwa na rayuwa da canjin ganewar kai
Girmansa yawanci yana tafi tare da canje-canje a cikin tsarin iyali da rawar aiki, kamar kula da tsofaffi, 'ya'ya suna samun 'yanci, damuwa a wurin aiki ko ritaya; waɗannan damuwar na zamantakewar zamantakewa na iya bayyana a lokacin rabuwa da kashi, wanda zai haifar da fushi, tsananin tunanin akif, gajiya, da rashin fahimta a kan makomar.
4. Matsalar bacci tana ƙara ƙalubale
Rashin bacci, yawan mafarki ko yin bacci mai haske a lokacin rabuwa da kashi suna ƙara rage ikon gyara kwakwalwa da tsarin jiki, wanda ke haifar da ƙarin gajiya, rage ƙwaƙwalwa, da rage mayar da hankali.
Duk wani alamu na ilimin hankali na rabuwa da kashi sun haɗa da: damuwa, gajiya, fushi da ba a iya sarrafa shi, gajiya, rashin sha'awa ga abubuwa, yawan kuka, jin kishi da rashin taimako, da jin fargaba maras tushe.
II. Matzantakar caffeine da gajiya a lokacin rabuwa da kashi
1. Hanyoyin jiki na caffeine
Caffeine ƙwaya ce ta ƙarfafa tsakiyar jiki, tana aiki ta hanyar toshe "adenosine" a cikin kwakwalwa, wanda yasa mutum ya ji kamar ko jin dadin jiki cikin ɗan lokaci. Duk da haka, adenosine a asalreshin yana ba da sanarwa ga jiki ya koma cikin yanayin hutu, toshe shi yana iya haifar da tsari mai wahala na jiki.
2. Hanyoyin caffeine marasa bayyanawa
Baya ga ƙaura, shayi, ko energy drinks, dark chocolate, cola, energy drinks da wasu magungunan rage nauyi ko magungunan kashe zafi na iya ƙunsar yawan caffeine. Idan ba'a kula ba, yana da sauƙi wajen shan yawan caffeine ba tare da sanin hakan ba.
3. Tasirin caffeine a jikin lokacin rabuwa da kashi
(1) Ƙara damuwa da gajiya, ƙara hawan zuciya: lokacin rabuwa da kashi, ƙarancin daidaito na zuciya da tsarin jiki na yanke hukunci yana karuwa, caffeine yana haifar da hawan zuciya, gajiya, da saurin fushi, wanda ke bayyana alamomin da suka waren.
(2) Ingancin bacci yana raguwar: bayan shan abin sha na caffeine, ko da kuwa lokacin da mutum yawanci ya ji daɗi a rana, a cikin dare baccin ya fi haskawa ko jahama, yana haifar da mummunar ma'auni.
4. Dogaro da caffeine da gajiya tare da dangantakar tunani
Sakamakon gajiya, mutum yana kara yawan caffeine, yayin dare yana shan gajiya, wanda ke ƙara juyawa cikin gajiya, a rana ta gaba yana zama dogaro da caffeine, wanda ke haifar da mahimmin juyawa. Wannan shine mummunan matsalar "caffeine trap".
III. Hanyoyin magance ba tare da tiyata da hanyoyin rage gajiya
1. Tsarin rage yawan caffeine
(1) Rubuta yawan caffeine: tare da mako, rubuta dukkan hanyoyin caffeine da aka sha a kowace rana da lokacin shan su, wanda zai sauƙaƙa don nazarin bayanai.
(2) Rage a hankali: kada a dakatar da caffeine duka a lokaci guda. Zai yi kyau a rage kashi 10-20% kowane kwanaki uku, a guje wa mummunan ciwon kai, rashin daidaito da sauran alamomin janye.
(3) Canza abubuwan shan: gwada shan shayi na ganyayyaki wanda ke da sinadarin kwanciyar hankali (kamar chamomile, lavender, da zobo) a matsayin madadin koko ko shayi mai nauyi.
(4) Rage shan a yammacin: ana ba da shawarar guje wa duk masu caffeine a bayan karfe 2 na rana don inganta baccin yamma.
2. Ayyukan numfashi da shakatawa
(1) Ayyukan numfashi mai zurfi: sanya hannayenka a kan ciki, numfasawa cikin hankali har sai ciki ya pir, tsayawa na sekondi 2-3, sannan numfasawa a hankali har sai cikin ya dawo, yin ɗaya guda na minti 5, sau biyu a kowace rana.
(2) Koyon hankali: zaɓi wuri mai ƙanƙanta da jin daɗi, rufe idanunku ku mai da hankali kan numfashinku ko jin jiki na mintuna 10-15, tare da jin daɗin kiɗa (ana ba da shawarar 432Hz audio, saboda yana taimaka wa tunani).
(3) Samar da tsoka ta hanyar jin kai: daga yatsu zuwa saman kai, a hankali yi rauni da sakin kowane sassan jiki, yana ba da dama don fitar da damuwar yau da kullum, ragejin damuwa.
3. Daidaitawa da kula da zamantakewa
(1) Daidaita lokacin cin abinci da inganci: kowace rana to a lokacin, a guje wa abinci tare da yawan sugar da carbohydrates masu ƙarfi, kuma a ƙara samun hatsi, kayan lambu, da jin dadin jiki, kamar gyada, tofu, da kwai.
(2) Kara "microelements": kamar magnesium, zinc, da vitamin B, wanda ke inganta sadarwa da juriya ga damuwa.
(3) Ayyukan jiki a rana: sau 3-5 a mako, kowanne minti 30 na motsa jiki (sauri gudu, iyo, tai chi, ko yoga mai sauƙi) yana haɓaka sakin endorphins, yana haɓaka ƙarfin jiki da hankali.
4. Kiɗa azaman kayan aikin dawo da hankali
(1) Zaɓi tsarin muryar: ana ba da shawarar amfani da kiɗan 528Hz (wanda masana suka bayyana a matsayin "saurin soyayya") da 432Hz, kowanne zama na minti 30, sau 4 a mako.
(2) Hanyar aiwatarwa: a kwanta a wurin da ba a katse ba ko zama a jikin jiki, rufe idanunka tare da numfashi na zurfi, mai da hankali akan ji muryar ta yada ta jiki, don jin ƙarin sakin damuwa.
(3) Misalan kiɗa: Za a iya bincika "432Hz Calm Piano", "528Hz Solfeggio Meditation", ko zazzage ingantaccen aikace-aikacen kiɗa.
5. Koyon karfafa kai da canjin ciki
(1) Rubuta rajista: rubuta kowane rana abin da ka fuskanta na gode ko nasara da ka samu, wanda ke karfafa tunani mai kyau, wanda hakan yana taimaka wa fita daga tunanin kai tsaye da damuwa.
(2) Gina tsarin kula da zamantakewa na kai: tare da iyali, abokai na kusa a kai a kai, ko shiga cikin aji na online/na zahiri, karfafa sabbin abubuwa, koya sabbin fasahohi don guje wa jin kishi.
(3) Tsarin burin mai ma'ana: saita ƙananan burin da za a iya samun shi a kowane wata ko kwata, kamar koyo littafi sabo, ko shiga hidimar ƙungiya, ya kara kuzari a cikin rayuwa.
6. Amfani da aromatherapy da masa haushi
(1) Man da aka fi so: lavender, jasmine, orange flower, sweet marjoram, da roman chamomile, suna da tasirin shakatawa da rage damuwa.
(2) Hanyar massage: haɗa guda 3-5 na man a cikin 10ml na man tushe (kamar man almond), a hankali massage a cikin ƙwuya, wuyansa, da kafa, a sauƙaƙe a mintuna 10.
(3) Kayan kamshi a gida: amfani da injin fadakarwa, a kunna minti 30 kafin bacci, don barin ƙananan man yayana cikin dakin kwana, wanda hakan yana inganta ingancin bacci da jin dadin hankali.
7. Abinci na riƙe ƙarfi
(1) Kara yawan "tryptophan" da "Omega-3" a cikin abincin: tryptophan yana taimaka wa kwakwalwa wajen samar da serotonin, ana ba da shawarar a ɗan ƙarawa shan bananas, madara, kwai, kayayyakin soya, da nuts.
(2) Kifi daga teku (kamar salmon, mackerel) suna da yawan omega-3 fatty acids, wanda ke da shaidar lafiya a cikin rage haɗarin gajiya da daidaita kumburi a cikin tsarin jiki.
8. Tsare-tsaren zamantakewa da ingancin bacci
(1) Kowace rana a tashi a lokacin ɗaya, a tashi a sama.
(2) Guji hasken shudi kafin bacci (kamar wayar salula, tablet, da sauransu), za a iya karanta littafi na takarda, ko sauraron kiɗa mai laushi don taimakawa wajen samun bacci.
(3) A kiyaye dakin kwana cikin shiru, duhu, da daidaitaccen zafin jiki (kimanin 24°C), don inganta jinkirin bacci.
9. Taimakon kwararren mai ba da shawara
Lokacin da hanyoyin taimakon kai ke da iyaka, da damuwar tunani na yuwuwa suna shafar aikace-aikacen ko rayuwa, ana bada shawarar neman shawara daga kwararren mai ba da shawara ko likitan kwakwalwa, don tantance ko akwai wasu ƙarancin wadanda ke bukatar kulawa ko jagoranci.
IV. Magani da terror na magani
1. Shaidar likitanci: Harkokin ƙarin hormone (a tsaranci bisa buƙatun mutum)
Mata za su iya la'akari da shan ƙaramin estrogen bayan an tantance likita, don taimaka wa tsanani na zafin rana da damuwar tunani, amma ya kamata kawai a bi umarnin masana, tare da la'akari da tarihin lafiya na mutum; maza kuma suna iya tantance shan testosterone, ya kamata a guji haɗarin zuciya.
2. Magunguna
A cikin yanayi mai sauƙi zuwa na tsanani na gajiya da gajiya, za a iya zaɓar ƙungiyoyin SSRI ko SNRI a ƙarƙashin kulawar likita, tare da haɗa magungunan non-chemical don haɗa jiki da jiki.
3. Kayan abinci na kari
Vitamin B, amino acids (kamar L-theanine), GABA (γ-aminobutyric acid), melatonin da sauransu suna taimakawa wajen samun bacci da daidaiton kwakwalwa. Ana ba da shawarar zaɓar samfuran da aka san su sosai, don gujewa kayayyaki daga tushe marasa tabbatacce.
4. Hanyoyin gargajiya na magani da tafi romantic
Kamar: decoction mai jujjuyawa, Decoction na Ragamar Ko m bakwai, waɗannan za su iya taimaka wa mutum wajen gyara yanayin jiki da matsalolin hankali.
V. Hanyoyin jiki da hankali - hanyoyin haihuwa da dabarun haɗaka
1. Hanyar tashi da safe
Bayan tashi (ana ba da shawarar 6:30-7:00), a yi tashi tare da yin motsa jiki na minti 3-5, 12 sau numfashi na zurfi, bude taga don shakar iska mai kyau. A sha ruwan dumi tare da 'yan gishiri na lemon tsami, don farfado da tsarin haƙori.
2. Faɗin tunani na safe
Tsara mintina 15 na tsere, tare da kiɗan 528Hz. Idan aka ci gaba haka na kusan makonni uku, za a sami sauƙin dabi'a da kuma ingantaccen hankali a saat.
3. Tsara abincin ku a cikin kuma sami microelements
Kowace rana abincin karin kumallo yana da yawan furotin, abincin rana yana mai da hankali kan carbohydrates mai kyau, kayan lambu, kifi da nama, kuma dare ya zama mai sauƙi. A gyara da vitamin da aka haɗa.
4. Ayyukan jiki da hutu
A cikin safiya da yammacin, sau ɗaya a kowanne minti 10, a yi jifa ko shimfiɗa don daidaita piramidin. Wataƙila ku yi hutu tare da kiɗan 432Hz a tsaye don sake farfado da hankali.
5. Shakatawa na dare da al'adu kafin kwana
Bayan cin abinci, ana iya tsara minti 30 daga tafiya ko yoga ko kuma yin wankan kafa. A shafa lavender ko man maror ar ne a wuyanku, karanta littafi na papery na minti 10 kafin yin bacci.
6. Hali na jin dadin iyali da bayyana wurin jin dadin
Tare da abokin zama ko 'ya'ya suna shiga cikin ayyukan shakatawa na kiɗa, gudanar da tattaunawa a kan yadda rana ta kasance, yana ƙara jin kusanci da haɗin kai a cikin dabarun dawowar jiki.
VI. Tsarin ƙarfafawa
1. Tara ƙirƙira da sarrafa ji
Hakan ya ƙarfafa shiga cikin zanen fenti, rubuce-rubuce, furen fure, ko aikin zane da lura da hoton tunani yana canza tunani a sakamakon canza tunani.
2. Koyo sabbin abubuwa
Tsara shiga sabbin abinci ko aji na horo na kan layi, daga sabbin abubuwa don samun ƙarin jin kyakkyawan tunani, yana rage "jin da ya tsaya".
3. Aiwatar da tunanin ABC
A: Kalli kowane abu wanda ya haifar da rahoto na tunani
B: Rubuta tunani a cikin hakan
C: Tunanin yanayin tunani da aikace-aikacen ku daga nan
Wannan aikin yana taimakawa wajen gano alaqar da ke tsakanin yanayi da tunani, da koyon sarrafa kai.
Kammalawa
Fuskantar matsalolin hankali da na jin da zuciya a lokacin rabuwa da kashi, gajiya da gajiya, rage yawan shan caffeine da amfani da hanyoyin zabi na tsarin jiki shine sirrin goge "caffeine trap", da haɓaka dawowar jiki. Ta hanyar yin aiki na kimiyya, tsara abinci, kiɗa da aromatherapy, da tsarawa a cikin aikin yau da kullum, ana iya gina ingantaccen tsarin jikin kai da jiki. Yi shiri don fahimta, daidaita kai, haɗu da ilimi da ƙarfin jiki na halitta, kowanne daga cikin abokanan da ke fuskantar rabuwa da kashi na iya samun sabuwar kyautawa a cikin sautin rayuwa da jin daɗin ciki a ciki.