Chiitiko changu nemitambo uye kuora mwoyo uye kana iwe usingafaniri kurovedza muviri?

Chiitiko changu chekurovedza muviri uye kuora mwoyo

• Chiitiko changu chekurovedza muviri uye kuora mwoyo kwave kwakakosha muhupenyu hwangu.
• Pandakanga ndichinzwa kuneta, kupera simba, uye kupera simba, ndakasarudza kuedza maekisesaizi senzira yekudzosa upenyu mumuviri wangu.

Mutambo wanga uchivandudza chimiro changu chepfungwa uye chepfungwa zvakanyanya.
Ndainzwa kunzwa kufara uye kugutsikana mushure mechikamu chega chega chekurovedza muviri.
Ndakaona kuti kurovedza muviri kunoita basa rinoshanda mukusimbisa manzwiro uye kuvandudza hutano hwepfungwa zvachose.

Ndakaonawo kuti kurovedza muviri kunowedzera kutsungirira kwepfungwa.
Ndaikwanisa kurarama zviri nani nezvinonetsa zvoupenyu uye zvinetso zvezuva nezuva.
Ndakanzwa ndine tariro, ndiine chivimbo mandiri, uye ndichikwanisa kuzadzisa zvinangwa zvangu nenzira inoshanda.

Kuita maekisesaizi kunewo mugumisiro wakanaka pakurara kwangu.
Ndanga ndaona kuti ndinomuka zviri nani mangwanani uye ndinonzwa ndazorora uye ndazorodzwa.
Kurara kwakanaka kwakabatsira kudzorera simba rangu uye kuvandudza mweya wangu.

• Uyezve, kutamba mitambo waive mukana wekushamwaridzana uye kushamwaridzana nevamwe.

Ndingabuda sei mukuora mwoyo?

• Kuora mwoyo idambudziko rakaoma iro munhu anogona kutarisana naro, asi pane matanho anogona kutorwa kuti abvise.
• Rimwe rematanho akanyanya kukosha kupatsanura zuva rako nekumisa zvinangwa zvakajeka.Kuisa zvinangwa zvezuva nezuva nekuzvizadzisa kunobatsira kusimudza manzwiro ako uye kuwedzera manzwiro ekuvandudza.

Anokurudzirawo murwere kuti afunge zvakanaka, nekuisa pfungwa pane zvose zvinokonzera mufaro mukati make, uye kurwisana nemafungiro asina kunaka anokonzera kushungurudzika uye kuora mwoyo, uye kuvakunda nezvinhu zvakanaka.

• Kubatanidzwa kwevanhu munharaunda zvakare chinhu chakakosha chekubuda mukuora mwoyo.

Zvinonyanya kukosha kudzidzira kufunga zvakanaka uye kutarisa zvinhu zvinopenya zvehupenyu, kudzivirira kufunganya kwakanyanya uye kufunga nezvekuda kuzviuraya, zvirongwa kana maitiro.

Panewo mamwe mazano anogona kubatsira kuvandudza mafungiro uye kubuda mukuora mwoyo, zvakadai sekuita mabasa anofarirwa nemurwere.Anogonawo kudzidzira maitiro akasiyana-siyana anovandudza mamiriro epfungwa uye kubatsira kubuda mukuora mwoyo.
Semuenzaniso, kunakidzwa nemitambo yemavhidhiyo kunogona kupa kukanganisa kumurwere uye kubatsira pakupa chiitiko chinonakidza uye chinobata murwere.

Mutambo unobvisa kufunganya here?

Hongu, maekisesaizi anobatsira kudzikamisa kufunganya nekuvandudza mamiriro epfungwa zvachose.
Zvidzidzo zvakaratidza kuti kurovedza muviri kwemaminitsi makumi matatu kana kupfuura zuva nezuva, mazuva matatu kusvika mashanu pasvondo, kunogona kuderedza zvakanyanya zviratidzo zvekuora mwoyo uye kufunganya.

Zvisinei, kurovedza muviri chete hakuna kukwana kune zviitiko zvekunyanya kuzvidya mwoyo, saka zvinogona kubatanidzwa nemishonga iripo nhasi kune dzimwe nyaya dzakaoma dzekuzvidya mwoyo.
Maekisesaizi akadai sokumhanya, kushambira, kuchovha bhasikoro, kufamba, kurima gadheni, kusvetuka, uye kutamba zvakaratidza kuderedza manzwiro ane chokuita nokufunganya, kushushikana, uye kuora mwoyo.

• Pamusoro pezvo, mitambo yechikwata senge nhabvu, tenisi uye basketball zvinogadzirisa kushushikana uye kusagadzikana.

• Saka, mabhenefiti ekurovedza muviri anogona kushandiswa kubvisa kusagadzikana uye kutya kusagadzikana.

Kufamba kunoderedza kuora mwoyo here?

• Zvidzidzo zvakawanda uye tsvakurudzo ichangobva kuitika zvakatidzidzisa kuti kufamba kunogona kuderedza zvakanyanya kuora mwoyo.

Maererano nekuongorora kutsva kweBritish kunosanganisira vanhu 190, kufamba nekukurumidza kwemaminetsi makumi manomwe neshanu vhiki yega yega kunogona kuderedza njodzi yekuora mwoyo ne75%.
Ongororo yedata yakaratidza kuti madiki madiki ekuita basa senge kufamba nekukurumidza anogona kuderedza zvakanyanya njodzi yekuora mwoyo.

Chidzidzo chakawana kuti chikamu chimwe muzvitatu chevanhu vari panjodzi yekuora mwoyo uye kuzvidya mwoyo vanogona kuzvidzivirira kuburikidza nekurovedza muviri kwakakwana.
Zvimwe zvidzidzo zvakaratidzawo kuti kufamba nguva dzose kunogona kuvandudza mafungiro uye kuderedza zvakanyanya zviratidzo zvekuora mwoyo, zvichienzaniswa nekutarisira nguva dzose, izvo zvinogona kusanganisira mishonga.

Ndinobvisa sei kushushikana uye kuora mwoyo?

1. Kudya huwandu hwakakodzera hwefolic acid: Zvinozivikanwa kuti kudya kwakaringana folic acid kunogona kubatsira kudzivirira kushushikana uye kubata kushushikana kwepfungwa.
   Folic acid inogona kuwanikwa kubva mukudya kwakapfuma mairi, senge sipinachi, broccoli, chickpeas, uye chiropa, kana inogona kutorwa kuburikidza nemishonga capsules.
2. Maekisesaizi: Tsvakurudzo inoratidza kuti kurovedza muviri kunogona kubatsira kuvandudza manzwiro uye kuderedza manzwiro ekushushikana.
   Zviitwa zvemitambo zvakaita sekumhanya, kushambira, kuchovha bhasikoro, kufamba, kurima gadheni, kusvetuka uye kutamba zvinogona kusarudzwa kuti uwane pundutso dzepfungwa uye dzemuviri.
3. Kukurukurirana nevamwe: Kukurukurirana nevamwe ndiyo imwe yenzira dzakanakisisa dzekubvisa kushushikana uye kuora mwoyo.
   Unogona kutaura nevamwe vanhu uye kutora chikamu muzviitiko zvakatarisana kana parunhare.
   Izvi zvinobatsira kubvisa kushushikana uye pfungwa yekutsigirwa kwevanhu.
4. Wana maawa akakwana ekurara: Kurara kwakanaka kunoita basa rinokosha mukubvisa manzwiro asina kunaka uye kugadzirisa mafungiro.
   Unofanira kuedza kuwana maawa manomwe kusvika masere ekurara zvakanaka usiku.
5. Relaxation practice: Unofanira kuva nenguva yakarongwa zuva rega rega kuita zvinhu zvekuzorodza zvakadai sekuverenga, kuteerera mimhanzi, kana kudzidzira kufungisisa uye yoga.
   Aya mabasa anobatsira kudzikamisa pfungwa nemuviri uye kuderedza kushushikana.
6. Bvisa zvinobatika: Kushandisa mafoni uye kubhurawuza pasocial media kunogona kukonzera kuwedzera kushushikana uye kusagadzikana.
   Iwe unofanirwa kuyedza kudzikisa nguva inoshandiswa pachiratidziro uye kugara kure nezviitiko zvinogona kukonzera pfungwa kuvhiringika uye kufunga zvakanyanya.

Ndirini pausingafaniri kuita maekisesaizi?

• Kana muviri uchirwara kana kuti usisina hutano, zvingave zvakakosha kuti usaite maekisesaizi.
• Kana uine fivha yakanyanya kana chirwere chinotapukira chakadai sedzihwa kana furuu, zvakakosha kuti usarambe uchiita maekisesaizi kusvika wanyatsopora.

• Pamusoro pezvo, kana urikunzwa kuneta zvakanyanya kana uine tsandanyama nekurwadziwa kwakawanda, ungangoda kumbozorora wombomira kurovedza muviri kwekanguva kuti uwanezve simba rako uye kudzivirira kukuvara kwakanyanya.

• Uyezve, haufanirwe kurovedza muviri kana uchirwara nezvirwere zvisingaperi senge chirwere chemoyo, BP, kana asima yakaoma.

The best exercise for depression

Kuita maekisesaizi ndiyo imwe yenzira dzakanakisisa dzekurapa kuora mwoyo.
Ongororo dzinoratidza kuti kurovedza muviri, kwakadai sokumhanya, kushambira, kuchovha bhasikoro, kufamba, kurima gadheni, kusvetuka, uye kutamba, kunogona kuderedza kuzvidya mwoyo, kunetseka, uye kuora mwoyo.
Pamusoro pezvo, maekisesaizi anobatsira kubvisa manyawi uye kunonatsiridza manzwiro emunhu.

• Imwe yemhando dzakanakisa dzemaekisesaizi ekuora mwoyo kumhanya.

• Pamusoro pekumhanya, zvinotendwa kuti kurovedza muviri kwakasimba senge yakakwira-intensity interval training (HIIT), kuchovha bhasikoro, uye kufamba kweawa kana kupfuura kunogona kuvandudza kuora mwoyo nekuzvidya mwoyo.

• Ongororo dzinoratidza kuti kurovedza muviri kwemaminitsi 30 pazuva, kane kana kashanu pavhiki, kunogona kubatsira kuderedza kuora mwoyo uye kuzvidya mwoyo.
• Chidzidzo cheAmerica chakasimbisa kuti kurovedza muviri kwevakuru vezera repakati uye vakweguru kune mhedzisiro yekuderedza nyaya dzekuora mwoyo.

• Chidzidzo chitsva kubva kuYunivhesiti yeSouth Australia chinoratidza kuti kurovedza muviri kunoshanda kamwechete nehafu mukurapa zvinyoro uye zvine mwero zviratidzo zvekuora mwoyo uye kuzvidya mwoyo pane kugara panze kana kufamba.