Dukurikije Radiyo y'Abanyamerika NPR muri Amerika, abantu bagera kuri miliyoni 60 barababara, tekereza gusa! Mu Burusiya no mu bindi bihugu nta mibare nyayo, ariko umuntu arashobora kuvuga ikintu kimwe: byibuze abantu bose bamaze guhura nibibazo basinziriye. Tuvuga uburyo busanzwe bwo kudasinzira buzagufasha.
Insimbia
Gusinzira nubwonko budashobora gutangira igisubizo cya feri no gutegura umubiri kuruhuka, kwemeza gusinzira byihuse. Hariho ibintu byinshi bigira ingaruka kumwanya wo gusinzira:
- Kutamererwa neza - kwiheba, guhangayika, ibibazo byihutirwa
- Ibintu bya Harlogiya - Guhindura Igihe, Imitako ya Neisy, Umucyo
- Amafunguro atari yo - Ibinure n'ibiryo biremereye, Itabi, inzoga, cafeyine
- Ibintu bifatika - Uburiri butameze neza, ubushyuhe cyangwa ububabare bukonje, imitsi
Ububabare bw'inyuma ntibuzasinzira
Ifoto: Ibisobanuro.com.
Kuki inzozi zingenzi?
Gusinzira - Igihe iyo umubiri usubize ingufu, kandi ubwonko butanga amakuru yakiriwe kumunsi. Iyo utsinzwe ibitotsi, urwego rwa hormone yo guhangayika rwiyongera - cyane cyane cortisol. Cortisol izamuka kubera kubura ibitotsi: umubiri wawe utekereza ko azanwa nibibazo bigoye ukeneye kurwanira kubaho - bitabaye ibyo ntusinziriye? Igihe kirenze, urwego rwayongereye rwumuseka uhangayitse ruganisha ku ngaruka zidashimishije:
- Kubabara umutwe no gukinisha
- Gutera ubwoba no guhangayika
- Indwara z'umutima
- Diyabete
- Buhoro buhoro metabolism nuburemere
- Dyssunction ya sisitemu yumubiri
9 Soviets karemano yo kudasinzira:
Jya kuryama kare. Nubwo waba umenyereye gusinzira cyane hejuru ya saa sita z'ijoro, ibi ntibisobanura ko uburyo bwiza bwo mu mutima kandi bukwiriye umubiri wawe. Kumenyera kuryama kugeza ku majoro 12. Uzakenera ibyumweru 3-4 umubiri uhuza ubutegetsi bushya ugatangira gusinzira nkuko umutwe ureba umusego. Ikintu nyamukuru hano ni gisanzwe kandi ubudakora, noneho ibintu byose bizagenda.
Kora imihango ya nimugoroba. Irashobora kwiyuhagira hamwe na mask ya fara yihuta - ikintu icyo aricyo cyose. Ni ngombwa kubikora icyarimwe buri munsi kugirango duhuze isano iri mubwonko. Uzatangazwa nuko nyuma y'amezi abiri, utangira ku yawn, ukimara gushyiramo mask mumaso.
Wange ibikoresho. Fata itegeko kugirango uzigame terefone igendanwa hanyuma uzimye TV kumasaha mbere yo gusinzira. Abahanga bagaragaje ko urumuri rw'ubururu rwasohotse na ecran bigabanya irekurwa rya Melatoin by ubwonko bwawe n'ubwonko bwawe, ari ngombwa mu gusinzira vuba. Nibyiza kumara iki gihe nigitabo mumaboko yawe - inyungu zizaba nyinshi.
Ntugakore mu buriri
Ifoto: Ibisobanuro.com.
Imyitozo. Imbaraga zirenze urugero utakoresheje kumunsi, ntabwo zasubitswe muri Boca gusa, ahubwo zinabitera gusinzira neza. Abantu bamwe bakunda gukora iminota 30 mbere yo kuryama, abandi bakunda yoga no kurambura. Hitamo ibyo wowe wenyine nkawe.
Kata igihe kinini ku zuba. Imirasire y'izuba igutera gukanguka no kumenya igihe aricyo. Ifite "ikubiyemo" isaha yibinyabuzima, iganisha ku gukoresha melatotonin nyuma, iyo bibaye ngombwa.
Umwijima, ibyiza. Iterambere rya Melatonine naryo rigira ingaruka kumwanya wijimye wumunsi. Hindura Windows hanyuma uzimye amasoko yose yoroheje mbere yo kuryama muburiri. Turagugira inama yo kugura umwenda wuzuye wa ruswa, niba Windows yawe yirengagije uruhande rwiburasirazuba - mugihe cyizuba izagukina serivisi nziza.
Witondere Cafeyine. Ingaruka zigaragara muri cafeyine zitangira nyuma yiminota 10-20 kandi zirashobora kumara amasaha agera kuri 3. Cafeyine ifite ibyo bita "ubuzima bwa kimwe cya kabiri", bushobora kongera imbaraga mumaraso yawe na nyuma yamasaha 6 cyangwa arenga. Kubwibyo, niba unywa ikawa kuri 4-5 pm ukajya kuryama saa 11, impamvu yo kudasinzira ibinyoma ku kiganza.
Ntunywe ikawa mbere yo kuryama
Ifoto: Ibisobanuro.com.
Kunywa icyayi. Icyayi cya Chamomine, umuzi wa Valeriya, hypericum cyangwa Melissa - ibinyobwa byiza bitagira ingaruka nziza gusa ku mibereho myiza, ariko nanone ituza ibikorwa byo kwirinda.
Kwiyuhagira. Amazi ashyushye asanzwe agabanya ibikorwa bya sisitemu yimbuto kandi ishishikariza gusinzira.
Witwaze icyumba. Mugihe cyo kuryama, ubushyuhe bwumubiri ni dogere 1-2 munsi ya kamere. Kubera iyo mpamvu, ikirere gikonje kiva mu idirishya rifunguye rizahitamo gusinziriye kuruta kugerageza kutagira umumaro mubyumba bishyushye mucyumba gishyushye.