10 Zosankha Zakale Zomwe Mudzasangalala Komwe

Tiyeni tiwone izi: njira zina zathanzi labwino zimakhala zosangalatsa kuposa ena. Pamene mukutsatira chakudya chokalamba , kuchepetsa kuchuluka kwa nkhawa zomwe mumakumana nazo, ndikugwiritsa ntchito mphindi 10 patsiku kungakuthandizeni kuti mukhale ndi moyo wautali, musanyalanyaze phindu lalikulu lomwe mukuphatikizapo zizoloŵezi zimenezi zosangalatsa m'tsiku lanu. Sizimangokhala zokoma, zimakhala zothandiza thanzi lanu komanso moyo wanu wautali, nanunso.

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Fuula Zambiri

Zimakhala zosavuta kuchepetsa kumwetulira ngati chinthu chochepa chimene anthu omwe sali owona kapena osamala monga momwe ayenera kukhalira. Koma umboni wambiri ndi nyumba yomwe imasonyeza mphamvu yochepetsera nkhawa ya kumwetulira. Pa kafukufuku wochititsa chidwi wofalitsidwa mu Psychological Science, ofufuza a ku yunivesite ya Kansas anapeza kuti kuyima kwa mtima kwa nkhani zomwe zikugwira ntchito yolemetsa kunabwerera mwamsanga mwamsanga pamene iwo anali kumwetulira. Izi zinali zowona ngakhale kwa ofunsidwa kuti azigwira zokopa pakati pa mano awo; makamaka akukakamizika kumwetulira popanda kuzindikira kuti akuchita zimenezo. Kuwongolera kuthana ndi vuto lingakuthandizeni bwino, ndipo kukuthandizani kuti muwoneke wamng'ono.

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Pumulani kwa Mwamwayi Wolingalira

Kutenga kamphindi kuti muone zambiri zomwe zikuchitika kudzera mu ubongo wanu zimachepetsa nkhawa, kuchepetsa mtima wanu komanso kukuthandizani kuganizira. Ndiko kupeza kwa maphunziro angapo phindu la kulingalira -malo mwa munthu, kumangodziwa maganizo anu popanda kuyesa kusintha momwe mumaganizira kapena kumverera. Dzipatse nokha kukumbutsani kuti muchite gawo lalifupi losinkhasinkha; mu maminiti angapo chabe, mudzakhala mukukonzekera chizoloŵezi chomwe chingakuthandizeni kuti musamasuke, kuchepetsani chiopsezo chanu (ndi kukhala ndi kulemera kwabwino), koma kukhala ndi moyo wautali.

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Idyani Chokoleti

Zina mwa zabwino kwambiri zomwe zapeza m'zaka zaposachedwapa ndizopeza kuti zoopsa za mtima wanu monga matenda a mtima ndi stroke zikuwoneka kuchepetsedwa ndi chokoleti nthawi zonse. Ngakhale kuti kakale yocheperako ikuoneka kuti ili ndi flavonoids yopindulitsa kwambiri yotsutsa, kudya chokoleti chamtundu uliwonse kumayenderana ndi kufa kwapang'ono m'maphunziro angapo a nthawi yaitali. Khalani osamala kuti muwone zakudya zanu zonse, kuti mupewe kulemera ndi kuwonjezera chiopsezo cha matenda a mtima.

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Pitani Kunja

Kodi munayamba mutuluka pakhomo ndikudandaula za vuto limene linawoneka ngati losafunikira panthawi yomwe munabwerera kwanu? Siinu nokha: kafukufuku wosiyanasiyana adapeza kuti kuthera nthaŵi mu chilengedwe kungachepetse nkhawa ndi kufooka kwa maganizo, kuchepetsa kuthamanga kwa magazi, ndi kusintha maganizo. Ngakhale ndendende momwe kukhala kunja kumapindulira thanzi kumayang'aniridwabe, ogwira ntchito zaumoyo ena akugwiritsa ntchito zomwe zimatchedwa "mankhwala othandizira chirengedwe" kuti athetse vutoli kuchokera ku kunenepa kwambiri mpaka ku schizophrenia. Zowonjezera: Kuchita panja kungakuthandizeni kuti mukhale ndi chidwi komanso muzitsatira.

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Muzikhala ndi Nthawi Ndi Anthu Ena

Kukhalira pamodzi ndi munthu wokhala ndi moyo wautali, malinga ndi katswiri wamaganizo komanso wolemba mabuku Howard Friedman. Kafukufuku wake pa kafukufuku wa Lewis Terman wa zaka makumi asanu ndi atatu (1,500) wa ana a sukulu adawonetsa kuti khalidwe limodzi lokhazikika pakati pa anthu omwe anakhalapo kwa nthawi yaitali ndilo momwe adagwirizanirana ndi achibale awo ndi abwenzi awo. Musanyalanyaze ubwino wathanzi wokhala ndi anthu ena.

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Muwerenge Madalitso Anu

Kuyamikira sikutanthauza kuyamika-ndi maganizo omwe amawonetsa malingaliro anu onse pa moyo. Anthu omwe amadzitcha okha oyamikira akuwoneka kuti alibe nkhawa, kaduka, ndi mkwiyo, ali ndi mphamvu zoteteza mthupi, ndipo ali ndi chiyembekezo komanso osakhudzidwa ndi tsogolo lawo. Kaya mumasunga nyuzipepala yoyamikira kapena kungodziwa madalitso anu musanagone usiku, thanzi lanu komanso maonekedwe anu angapindule chifukwa chokhala othokoza kwambiri.

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Khalani ndi Galasi la Vinyo kapena Sip Chinachake Chofanana

Kwezani galasi kapena ziwiri, koma galasi kapena ziwiri zokha. Pali deta zambiri zomwe zimasonyeza kuti anthu omwe amamwa tsiku ndi tsiku amakhalitsa nthawi yaitali kusiyana ndi anthu omwe amamwa kwambiri kuposa izi, kapena ngakhale omwe sakhala nawo. Ndipo kuthamanga kwa moyo wautali sikuti kokha kwa vinyo wofiira; kumwa mowa mopitirira malire kumakhudza kufa kwa anthu, matenda a mtima ndi kupweteka kwa khansa.

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Idyani Mtedza Wambiri

Musati musamachite zinthu zodabwitsa izi pa nthawi yapadera. Kufufuza kwakukulu kumene ochita kafukufuku a Harvard School of Public Health komanso kwina kulikonse, kuphatikizapo akazi okwana 76,000 ndi azimayi 42,000, adaphunzira zaka zoposa makumi atatu (40) za mtedza tsiku ndi tsiku kuti adziwonongeke ndi 20% chifukwa. Ngakhale kuti kafukufuku samatsimikizira kuti kudya amondi, walnuts ndi makosa kumachepetsera mwayi wa matenda monga matenda a mtima, khansara, ndi matenda opuma, nthawi zambiri nkhani zomwe zimadya mtedza, zimachepetsera matendawa. Ngakhalenso bwino-anthu omwe amadya mtedza nthawi zambiri amadalira kwambiri kuposa omwe samatero, ngakhale kuti mafutawa ndi mafuta okhutira.

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Mukhale ndi Cup of Coffee

Ngati tsiku lanu likutsitsimuka ndi caffeine, kufufuza kumeneku kumaphatikizapo ndi mfundo za sayansi zokhudza chokoleti. Kafukufuku wamakono wa 2014 wofalitsidwa mu American Journal of Epidemiology adapeza kuti kudya makapu atatu a khofi patsiku kunalumikizidwa ndi chiwerengero cha imfa ya 21% kuchokera ku matenda a mtima. Anthu omwe ankamwa makapu 4 a khofi tsiku ndi tsiku anali ndi chiwopsezo chachikulu cha 16% cha imfa pa chifukwa chilichonse. Ngati mumakonda khofi, imwani makapu angapo a tsiku lililonse opanda mlandu; mumakhala wathanzi kwa izo.

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Muzigwiritsa Ntchito Nthawi Chifukwa Mumakonda

Anthu omwe amapereka nthawi zambiri kawirikawiri amawona kuti amapeza zochuluka kwambiri kuchitapo kanthu kusiyana ndi zomwe amapereka-ndipo pali kufufuza kuti abwererenso. Pofalitsidwa mu 2013 mu Psychology ndi Aging, kufufuza kwa maphunziro 14 omwe akuyang'ana mgwirizano pakati pa kudzipereka ndi umoyo wathanzi kunapezetsa chiopsezo chakufa kwa anthu pakati pa anthu nthawi zonse odzipereka nthawi ndi mphamvu kuti awathandize. Ngakhale pali umboni wakuti kulemba kuti moyo wanu ukhale wodzitetezera sikuteteza, kuthandiza ena (popanda kupitirira mphamvu zanu zakuthupi kapena zamaganizo) zikuwoneka kuti kukupatsani thanzi labwino komanso kukhala ndi moyo wautali.

Mukuona? Palibe chifukwa chovutikira pamene mukukhala ndi zizoloŵezi zabwino. Ziribe kanthu za msinkhu wanu, moyo wanu ukhoza kusinthidwa bwino ndi zinthu zosangalatsa ndi zosasintha zomwe zingakulepheretseni kukalamba pang'onopang'ono.

_Zotsatira:

_{Alessio Crippa, Andrea Discacciati, Susanna C Larsson, Alicja Wolk ndi Nicola Orsini. "Kugwiritsa Ntchito Khofi ndi Imfa Kuchokera Kuzifukwa Zonse, Matenda a Mtima, ndi Khansa: A Dose-Kuyankha Meta-analysis." Am J Epidemiol. (2014) 180 (8): 763-775.}

_{Annerstedt ndi Peter Wahrborg. "Therapy-Assisted Therapy: Kukambitsirana Mwachidziwitso kwa Maphunziro Olamuliridwa ndi Ogwira Ntchito." Scandinavian Journal of Public Health, 2011; 39: 371-388}

_{Elizabeth Richardson, Jamie Pearce, Richard Mitchell, Peter Day, ndi Simon Kingham. "Msonkhano pakati pa Green Space ndi Cause-Specific Mortality mu Urban New Zealand: Zomwe Zamoyo Zapanga Green Space Utility. " BMC Public Health . 2010; 10: 240.}

_{Ying Bao, Jiali Han, Frank B Hu, Edward L Giovannucci, Meir J Stampfer, Walter C Willett, ndi Charles S Fuchs. "Chiyanjano cha Mtedza wa Nthiti Ndi Chiwerengero Chake Chokha ndi Chokha." N Engl J Med 2013; 369: 2000-11.}