How kuvandudza kuyeuka uye pfungwa chaitika. Games nokuti ndangariro kunodzidziswa. Mavhitaminzi kuti kuvandudza ndangariro

Life kazhinji isu rinoratidza mamiriro ezvinhu apo zvakakodzera chekuunganidza vose reserves wouropi. Kugadzirira kuongorora chechikamu, yezwi basa idzva, tinofanira kutanga unyanzvi hutsva uye kuti nomusoro yakawanda zviso uye mazita - mune nyaya idzi, ndangariro dzakanaka zvinogona kubatsira chaizvo. Zvinosuruvarisa, pasi kunetseka uropi kaviri chaizvo mupfungwa uye zvishoma savvy. How kuvandudza kuyeuka uye pfungwa kushanda kukurira ezvinhu akaoma?

kuvandudzika pfupi kwouropi basa

Pakadaro, kana muchiita chipi basa rokufunga - kunyora rondedzero, kosi uye kugadzirira kuongororwa nemumuromo, - uropi anoneta pamusoro refu mutoro. Kushanda kwainoita ipfupi, kushata omumwe, nomusoro uye kubudiswa ruzivo. Batsirai ndiporese dzinoverengeka nyore nzira.

mweya

Hazvina chakavanzika nokuda kupanana zvinhu panzvimbo yokutanga vanoda okisijeni. Kazhinji munhu vaiita basa mupfungwa, vagere namahwindo kamuri. Uye zvinogona kucherechedzwa kuti zvakava stuffy, uye akagara rakamira anopfuura awa rimwe. Vandudza ndangariro uye pfungwa kushanda kubatsira kufema kurovedza. Havana chete saturate neropa okisijeni, asiwo kubvisa makakatanwa.

• Fefetedza kamuri.
• Twasu, Tsandanyama maoko nemakumbo, akadzungudza musoro wake.
• Tora yakadzika, anonoke mweya kuburikidza mhino dzako. In ichi pakutanga kuzadza dumbu pamwe mhepo, uye ipapo chipfuva.
• Vanechitsama mumasekonzi kubata mweya inhalation pamusoro pfungwa.
• Zvishoma nezvishoma exhale kuburikidza zvishoma pursed pamiromo. kutanga sezvo exhale zvose mhepo kubva mudumbu, uye ipapo kunze pachipfuva chake.
• Kudzokorora kutenderera 10-20 nguva. Edza kuramba mumwe anotevedzana inhalation-nedzinovengwa kunopfuura yapfuura nguva.

rudekaro

Uropi anoneta pamusoro kufinhwa wacho. Vanachiremba dzinorumbidza kuita zvishoma ose awa (maminitsi 5-10) "nokuchinja" nokuchinja mhando yebasa. Fine achabatsira zorora nyore muviri, inodziya-nokuda maoko nomuzongoza. Kana basa kumba, unogona batidza nyoro mumhanzi uye kutamba maminitsi 5. Kana muhofisi - siya kwenguva pfupi kubva muhofisi, famba mumwe pasi kana mumugwagwa uye shure.

Zvino pamusoro kusvuta. Uyo zvakakomba anoda kubatsira uropi vake kuziva kuti chikakananda - kupfuura kuparadza muchetura kuti uropi nhumbi. Kana usingakwanisi kubvisa tsika dzakaipa, regai kuputa kanenge panguva basa chepfungwa. Izvi zvinoshandawo doro. By mabhodhoro doro, imi kuuraya masero pfungwa uye chepfu naye chepfu yakaipisisa.

girini tii

Products, kuvandudza ndangariro, ichakurukurwa pazasi zvizere. Zvino ngatitarisei girini tii. It chinhu risingadhuri nzira kuderedza kunetseka uye saturation muviri pamwe micronutrients panguva rokushanda. A kapu girini tii kunoderedza kuneta uye kunomutsa uropi mamwe basa.

Kuseka uye kutaurirana

Vandudza ndangariro uye pfungwa kushanda kuchabatsira munhuwo kuseka. Munhu wose anoziva kuti kunowedzera upenyu. Uyezve, anobatsira kushushikana uye zvinoita kuti tishande nzvimbo yakasiyana wouropi. Somugumisiro, iwe zorora, kunonatsiridza kuparadzirwa ropa, chinangwa excitation mu cerebral cortex dzaserera. Zvakanakawo kuti pfupi-rokuyeuka kukurukura navo uye neshamwari.

Kana ndangariro vanotaura kuripo, zvakakodzera kutora utano hwavo kukoshesa.

kuvandudzika Long-izwi kwouropi shanda

Usamhanye kutenga mishonga kuti uropi, kana akawana kuti kuyeuka iwe kazhinji rotsva. Chokutanga, ipai muviri wako ane zvinodhaka nzira.

Dear mavhitamini, kuvandudza ndangariro, angadzorwa huri kupfuura nyore chikafu.

chikafu utano

- Tiri chii isu kudya. Uropi haasi sei hwendefa kana asina zvakafanira "Dzinovaka" zvokuvaka. Kune zvigadzirwa kuti kuvandudza kuyeuka, uye pane avo kuti chokuita nayo okusafarira. zvokudya Fast, zvokudya mudenga shuga uye dzimwe rakanatswa makabhohaidhiretsi, kofi - chikafu ichi clogs midziyo uropi uye DZEMUNHU DZINODZORA mashandiro ayo, yekudyidzana impairing ndangariro.

Zvinovaka muviri uye mavhitaminzi kuuropi huri zvinotevera zvigadzirwa.

• Walnut, hove mutsvuku, mackerel, mbeu, bhinzi, nhanga, sipinachi, broccoli. Pakati pezvimwe zvinhu, vakawana dzakakwirira kwevari naOmega-3, izvo zvinodiwa nokupfuuridzirwa Neural nomunhu kuti cerebral cortex, uye vanobatsirawo kuvandudza pane chepfungwa kutenderera.
• Nuts - dzine yakawanda magnesium.
• Blueberries.
• Fresh miriwo yakadai konifurawa, sipinachi uye broccoli ane chinokosha yakawanda choline. Iye hunoita kuti kudzorerwa Tutsinga tunofambisa mashoko utwu uye kunyanya kubatsira vanhu vakwegura.
• Grapes, cranberries, michero ane resveratrol zvinhu kuti kuvandudza ropa riyerere kuuropi.
• Complex makabhohaidhiretsi zvinopa zvakakodzera simba zuva rose. Ivo inowanikwa chingwa, wholemeal, Hercules flakes nevamwe mukuru-faibha zvokudya, pizi, bhinzi uye zvimwe bhinzi.

Pharmacy mishonga kuti kuvandudza ndangariro, kazhinji ane zvakafanana mamineral mavhitaminzi sezvo dzinongoitika zvigadzirwa.

Kudya zvinovaka muviri zvinoreva uye zvakakodzera mvura rinodyiwa. Uropi unokosha nhengo, asingasviki mamwe kutambura nekuora kupera muviri, asi kana nhengo chinhu chakaipa, zvakaoma kumutarisira kushanda zvakakwana. Inwa kanenge 2 litres mvura yakachena ose zuva.

Chiremba zvirwere zvose zvakanakisisa

Kurara kunokosha zvikuru muviri wose, asi kunyanya kunetseka kwayo kushaya uropi. Panguva hope, pfungwa dzedu pane mamwe pezvakaitwa zvainanga recharging uropi basa, kuvandudza ndangariro, uye kuwedzera okugadzira zvinhu. Zvakakosha kwete chete uwandu asiwo huri zororo. Nokuti azere kuzoita uropi ane kusvika zvakadzama zvokukura hope. Vandudza ndangariro uye pfungwa kushanda kuchabatsira zvaidiwa dzinokosha mitemo.

• A nzvimbo hope zvinofanira kuva nyore uye vagare. Piro - kwete kukwirira kuitira pinched midziyo ropa kuti kupa musoro neropa.
• Kurara nomunhu hwindo rakazaruka kana zvakanaka ventilated nzvimbo usiku.
• Hope murima zvachose. Ndisati ndarara, kudzima mabhuku ose remagetsi mwaranzi (TV, foni, kombiyuta, etc.) vari mumba.
• Kwehafu yeawa ndisati ndarara haisi varumbidzwa kurinda TV, kushanda pakombiyuta kuverenga. Itai mitambo dzokuzorora zviitwa, kugeza kana kutora pfupi kufamba. Unogona wofunga zvinhu kugadzirira mangwana. Chinhu chikuru - kudzikamisa pfungwa basa, saka kuti zvishoma nezvishoma vakatamira kurara dzakadekara ezvinhu. Very kubatsira usiku kufungisisa kana tichiita car-kudzidziswa.
• Hope nguva iri nomumwe. Nokuti vaya vari kuramba asina kurara zvakakwana, Zvinokurudzirwa maawa anopfuura 8 kurara. Pakupera kwevhiki, regai pachako zororo mamwe maawa 1-2. Asi havarari zvakare refu - nayo anogogodza kunze muviri kubva tsika.

panyama tsika

Mune kumuviri - pfungwa utano. Izvi zvikurukuru ichokwadi uropi. Ndosaka vakawanda nyanzvi huru kare yakasanganiswa vaivawo Olympic Champions. Rovedza kurovedza muviri kanenge katatu pavhiki uye kuita zviitwa mangwanani ose zuva. Kusimbisa kumwoyo akanaka chaizvo pamusoro kuvandudzwa ndangariro. Uyezve, panguva yechiitwa secretes hormone mafaro uye zvinhu inotokonya kukura Tutsinga tunofambisa mashoko utwu matsva.

chirangariro

Yoga uye nokufungisisa - inoshamisa uye paruzhinji zvivako, kuvandudza ndangariro. Master yokufungisisa nyore zvingaitwa nomumwe. Nesimba kukanganisa kwavo basa uropi izere hope.

• Sarudza yakanyarara zvakanaka nzvimbo, zvinganaka panze.
• Gara hwomutambarakede chinzvimbo, maziso enyu, Tsandanyama muviri.
• Zvakadzikama fema kubudikidza mhino. Kunyanya inhalation uye nedzinovengwa, kunzwa, sezvo mhepo inofamba kuburikidza nasal mhango, nasopharynx, anozadza mumapapu.
• Zvishoma nezvishoma dzinofamba kuteerera muviri, kuedza kunzwa nzvimbo yayo yose panguva imwe chete, sezvo rimwe chimwe.
• Unogona pfungwa yokutanga pamusoro machemero achibva kunze, uye zvadaro munhuwi. The pfungwa hakusi kufunga chinhu kunze wevasungwa ari chinhu panguva yokufungisisa.

zviitwa

mitambo All nokuti ndangariro Kutidzidzisa kwakavakirwa nomusoro chinhu chitsva. Zviri zvakare nzira yakanakisisa kusimbisa pfungwa yako kudzidza mumwe mutauro, kukura knitting, kudzidza chiridzwa kana kugona Quick. Vanachiremba vanokurudzira unyanzvi izvi kuti uvandudze mano ako okuyeuka chero zera.

• Nyora mishomanana mitsetse noruoko rwake rworuboshwe pazuva kana ndizvozvo chinhu.
• Edza famba mumba maziso angu akavharwa, kuita zviito nyore, kutaura dzimwe pfungwa.
• Tarisa asingazivikanwi mufananidzo mune masekonzi mashoma, ipapo vagozofuratira uye kuti katsamba kana nyora mashoko kuratidzwa pamusoro payo.
• Tora penzura mumaoko ake. Panguva iyoyo vanoswedera nhamba dzakasiyana: somuenzaniso, kuruboshwe zvaunoswedera denderedzwa, uye kodzero - pachivara.

mukurumbira chaizvo mhuka ndangariro kudzidzisa - ichi Puzzles, mabasa machisa, Crossword Puzzles. Zvakanaka kutanga kufunga uye chitima uropi basa wechesi.

Usamhanye kutora mapiritsi kuvandudza ndangariro. Yeuka inodiwa Kuwanda kwemashoko uchava mashoko anobatsira - dzinoverengeka unyanzvi raisanganisira okusika mafungiro.

• Kana zvakakodzera, rangarira zita renyu, vanobatanidza navo chero nzira kana kare zvaizivikanwa imi vanhu.
• Long nhamba vakakamurwa mapoka matatu kana mana digits. The nhamba anogona kunyorwa pakuyeuka moto ingi kana correlated chero chinhu, kuvaka kuona mufananidzo.
• Shopping List zviri nyore kuyeuka kana achiisa zvinhu pamusoro avaiita inonyatsoziva iwe, mukamuri kana muhomwe zvipfeko. Somuenzaniso, chingwa "akaisa" pamusoro pasofa mukaka "akaisa" patafura, kuisa hanyanisi muhari pamwe ruva uye zvichingodaro.
• Nomusoro mashoko matsva, Nenyaya Iyi nazvo nomuzikamwi iwe ruzivo. Zvakanakawo kuyeuka kuti kunoshamisa kana kunokonzera simba manzwiro: kusemeswa kana ichichiyemura.
• Kusimbisa kudzidzwa kudzokorora kuti paiva "zvinyorwa" iri ndangariro kwenguva refu mangwana.

mavhitaminzi

Vamwe mishonga zvinokosha chaizvo kuti ndangariro. Formulations ine Omega-3 ndakarumbidzwa vanachiremba anatsiridze uropi chaitika. Zviri zvakare kubatsira pane pfungwa chaitwa:

• B mavhitaminzi - B1, B3, B5, B6, B9, B12.
• Vhitamini D, E uye F (bioflavonoids).

Advantageously kunwa vhitamini zvivako pamwe akawedzera naOmega-3 capsules.

mavhitaminzi izvi nokuti uropi kuchaita kuridza basa dzinongoitika muviri.

mushonga

Dzimwe nguva vamwe maekisesaizi uye mavhitaminzi haagoni kuita. Kana zvakakomba kutyorwa ndangariro vanachiremba varayire zvinodhaka kuuropi. Vazhinji vavo kuva neuroprotective nevamiririri.

• "Piracetam". Kunonatsiridza muviri muuropi.
• "Aminalon". Kunomutsa shuga uptake uye Clearance kubva uropi muviri zvigadzirwa, anowedzera kuramba yakachena kukanganisika.
• "Phenibut". Kunomutsa kweropa uye normalizes mataurire midziyo ropa cerebral cortex.

zvinodhaka izvi kuvandudza ndangariro, vari nachiremba zvakakomba yokutyora mubasa uropi: sitiroko, kuora mwoyo, kufunganya, nezvinetso kweropa, kudzoreredza matauriro. Vanogona kuva nemishonga akadai kuda kurutsa, kurutsa, nezvipusha, kushaya hope, dyspepsia uye kusagadzikana BP. Naizvozvo, haufaniri kutora kwavari pasina kubvunza chiremba. Uyezve, zvikuru kuyeuka vanotaura kungada munhu kuongororwa refu uye inpatient kurapwa.

Nokuti zvinyoronyoro zvainoita chepfungwa cortex anogona kunwa chinhu amino asidhi chinowanikwa rwegirini michero nemiriwo.

• "Glycine". Kugara yaunodya iyi amino asidhi mu piritsi kunoderedza kushatirwa, kunonatsiridza kuita, normalizes hope. Rine usingashandi divi migumisiro muchimiro muri hypersensitive (sema).

Nyanzvi dzinoti pashure makumi matatu zviipe manzwisisire mashoko matsva, uye kuyeuka makore simba munguva yemakore 40-50. Nokufunga akavaziva akwegura kwazvo, vanofanira kudya zvakanaka, Takudzai mashoko kuuropi kana kuti kudzidza unyanzvi hutsva. More Links pane pakati yezviri basa minwe uye basa cerebral cortex. Sezvinogona kuoneka kubva nyaya, pane yakawanda nyore muviri kuti pfungwa. Kugadzirira uyewo kuvandudzika uropi basa, zvinofanira kutorwa chete mushure mekubvunza chiremba.