Haisi chakavanzika icho shuga chinogona kukonzera matambudziko kana iwe uchinyanya kuwanda. Zvakangodaro, vanhu vazhinji vanodya zvakanyanya shuga. Mhedzisiro inokuvadza yaanogona kuve nayo pahutano hwako hwekunyama yakadzidzwa kwazvo, saka tiri kutaura zvakawanda nezvekudzora shuga yekungoderedza njodzi yekukwana njodzi dzakadaro sechirwere chisingaperi. Kwete chete kuramba kunotapira kunogona kuita kuti iwe uve nehutano hwakanaka, zvakakodzera kutarisisa kuti shuwa inokanganisa hutano hwedu mupfungwa:
Shuga inogona kukanganisa mamiriro ako
Iwe ungangodaro wakanzwa izwi rekuti "Shuwa Tide" - uye, zvimwe, rakatochinjisa donut kana gasi kugadzirwa panzvimbo pezvigadzirwa zvine hutano kuti uwane imwe imba yerudzi. Nekudaro, shuga inogona kunge isiri iyo yakanaka inonakidza nzira. Zvidzidzo zvazvino zvidzidzo zvinoratidza kuti zvinonaka zvinotapira hazvina kuita zvakanaka pamhepo.
Shuwa Inobata Mood
Mufananidzo: Pasina Kurege.com.
Muchokwadi, shuga ine nguva inogona kuve nemhedzisiro inoitika. Imwe fundo yakaburitswa muna 2017 yakaratidza kuti kushandiswa kwechikafu shuwa chakanyanya kunogona kuwedzera mukana wekushushikana kwemweya mune varume nevarume nevakadzi. Chidzidzo chazvino chakaitwa muna 2019 chakaratidza kuti nguva dzose yekudyara kwemafuta akawandisa uye yakawedzerwa mashuga inosanganiswa neine pfungwa yekuwedzera kwekufunganya kwevanhu vanopfuura makore makumi matanhatu. Kunyangwe kumwe kutsvagisa kusimbisa kubatana pakati pemamiriro ezvinhu uye kushanduka kweshuga, zvakakosha kuti uzive kuti sarudzo yekudya nemararamiro mangani inogona kukanganisa hutano hwako hwepfungwa.
Mhanyai chirongwa chekurasikirwa uremu
Mazhinji mafoni mafoni anokubatsira kuti ushandise maitiro ane hutano kuitira kuti iwe ugone kuderedza uremu uye usaremerwe uremu. Chirongwa chako chinochinjirwa kune zvinangwa zvako uye zvekusimba zvinodiwa. Ingoita ongororo yekukurumidza uye enda kubasa nhasi.
Inogona kunetesa kugona kwako kurarama nekushushikana
Kana zano rako rekutsungirira nekushushikana kunosanganisira pint yedoro, hausi wega. Vanhu vazhinji vanotendeukira kune zvinotapira kana kunetseka. Izvi zvinodaro nekuti chikafu chinotapira chinogona kunetesa kugona kwemuviri kupindura kunetseka. Shuwa inogona kukubatsira kuti unzwe kushoma kupera simba, kudzvinyirira iyo hypothalamus axis uye adrenal pituitary (HPA) muuropi hwako hunodzora maitiro ako ekushushikana. Vanotsvagurudza vanobva kuyunivhesiti yeCalifornia muDavis vakawana kuti shuga yekudzvinyirira kushushikana kweCortisol mune vane hutano vakadzi vatori vechikadzi, vachidzora manzwiro ekunetseka uye kusagadzikana. Cortisol inozivikanwa sehormone yekunetseka.
Zvakangodaro, zororo renguva pfupi yemaswiti dzinogona kuita kuti iwe uwedzere kutsamira padhuga uye kuwedzera njodzi yekufutisa uye chirwere chakaringana. Muchidzidzo, vakadzi gumi nevaviri chete vakatora chikamu, asi mhedzisiro yakaenderana nezvimwe zvidzidzo umo kubatana pakati pe shuwa uye kusagadzikana mumakonzo kwakadzidzwa.
Shuwa inoshandura hutano hwako
Mufananidzo: Pasina Kurege.com.
Shuga inogona kuwedzera njodzi yekuora mwoyo
Zvakaoma kusiya izvo zvakajairwa chikafu, kunyanya mushure mezuva rakaoma. Asi kutenderera kweshuga kwekushandisa kuti utore manzwiro ayo kunogona kungowedzera manzwiro ako ekusuwa, kupera simba kana kusava netariro. Zvidzidzo zvakawanda zvakawana kubatana pakati pekudya nehurongwa hwepamusoro hweshuga uye kushungurudzika. Kunyanyisa kushandiswa kweshuga kunoita kusaenzana kwemamwe makemikari muuropi. Uku kusanzwisisika kunogona kutungamira kushungurudzika uye nekuwedzera njodzi refu-refu yekukanganisa kwepfungwa mune vamwe vanhu. Muchokwadi, chidzidzo chakaitwa muna 2017 chakaratidza kuti varume vakapedza huwandu hwakawanda hweshuga (67 magiramu uye zvimwe zuva nezuva), ne23 muzana vakawanda vakawana kuongororwa kwekiriniki kwemakore mashanu. Kunyangwe chokwadi chekuti varume chete vakatora chikamu muchidzidzo, hukama huripo pakati pe shuwa uye kushungurudzika kunowanikwawo muvakadzi.
Kuramba kunotapira kunogona kukonzera kutya
Siya shuwa yakagadzirwazve inogona kunge isiri nyore sezvaunofunga. Shuwa kuramba kunogona kukonzera mhedzisiro, senge:
kunetseka
kutsamwisa
Concision Commenton
kupera simba
Iyi nyanzvi dzekumanikidza kuti uone kuti zviratidzo zvekudzima sei neshuga zvinogona kufanana nezviratidzo zveimwe zvinhu zvichikonzera. "Uchapupu uye kuvimbika kwezvinyorwa zvakaratidzirwa uye pamwe chete pakati pezvinodhaka zvichikonzera kushungurudzwa, uye shuga," inotsanangura kudaro Dr. Chakavanzika, iyo inoonekwa seinyanzvi mune yechikafu muHarvard yekurapa. Kana mumwe munhu achishungurudza chinhu kune imwe nguva yenguva, muviri wayo unopinda mumuviri mamiriro ekubviswa kana zvamira. Ndakaona kuti vanhu vanodya yakakura shuwa mukudya kwavo vanogona nenzira yakafanana yekuona manzwi emuviri yekubviswa kana vakangoerekana varega kunwa shuga. "Kukurumidza kumira kweshuga kwekudya kunogona kutevedzera mamiriro ekunze ekutya uye anzwe kutya," anodaro ini ndichawana. Uye kana iwe uine chirwere chinotyisa, zviratidzo zveichi chiitiko chekudzimwa chinogona kuwedzera.
Shuwa Inorima Huropi hwesimba
Zvidzidzo zvitsva zvakaratidza kuti chikafu chakanyanya shuwa chinogona kuwedzera mabasa ekuziva kunyangwe mukushaikwa kwehuremu hwakawandisa kana kunyanyisa simba rekushandisa. Chidzidzo ichi chakaitwa muna 2015 chakaratidza kuti kushandiswa kwenhamba yakakura yeSamu-ine zvinwiwa zvine chekuita neurocognitive mabasa, sekuita sarudzo nekuyeuka. Ehe, zvidzidzo zvakaitwa pamakonzo. Asi chidzidzo chichangobva kuitika chakaratidza kuti vazvipiri vane hutano pazera ramakore makumi maviri nematatu vakanyanyisa kutarisana nekuyeuka kwekudya mumazuva manomwe chete ekudya nemari yakakwirira yemafuta akawandisa. Kunyangwe kumwe kutsvagisa kunodiwa kuti vatore kubatana kwakajeka pakati pe shuwa nezivo, zvakakodzera kucherechedza kuti chikafu chako chinogona kukanganisa hutano hwako hwehuropi.