Yadda ake 'Detox' Kwakwalwarka (Alamar: Tana Da Sauki Fiye da Yadda kake Tunani)

Wadatacce

• Haɗu da tsarin wasannin motsa jiki
• Samun wannan kyakkyawa, kyakkyawan bacci
• Kula da lokacin bacci
• Yi la'akari da abincinku
• Irƙiri yanayin kwanciyar hankali
• Keɓe wani lokacin ɓacin rai kafin bacci
• Motsa jiki yana taka rawa ma
• Sauran nasihohin kara karfin kwakwalwa
• Kasance cikin ruwa
• Sanya abincin kwakwalwa a cikin abincinku
• Timeauki lokaci don shakatawa
• Gwada motsa jiki
• Layin kasa

Kuna iya samun ladabi don kusan komai game da waɗannan kwanakin, gami da kwakwalwar ku.

Tare da abubuwanda suka dace, tsabtace ganye, da kuma babban sauye-sauyen abincin ku, a tsakanin sauran abubuwa, zaku iya cewa:

• kore grogginess
• bunkasa ƙwaƙwalwarka
• bunkasa aikin ku na fahimi

Duk da cewa wasu sauye-sauye na rayuwa tabbas suna da tasiri mai kyau ga lafiyar ku, yawancin masana likitanci sun yarda cewa detoxes, gami da waɗanda ke mai da hankali kan kwakwalwar ku, ba lallai ba ne.

Hakanan, babu wani bincike mai tilastawa don tallafawa amfani da detoxes.

Jikinku ya rigaya yana da matakai a cikin wuri don kawar da gubobi da kiyaye abubuwa suna tafiya daidai. Idan ya zo ga kwakwalwarka, a zahiri akwai dukkan tsarin da aka keɓe don lalata jiki.

Anan ga yadda tsarin ke gudana da abubuwa masu sauki da zaku iya yi don tallafawa shi.

Haɗu da tsarin wasannin motsa jiki

Idan ya zo ga lalata abubuwa, kwakwalwarka tana da kyau wajen kula da kasuwanci ita kadai.

wanda aka buga a shekara ta 2015 yayi bayanin wannan ya faru a matsayin wani ɓangare na aikin glamhatic system, wanda ke cire kayan sharar daga kwakwalwar ku da tsarin juyayi. Ka yi tunanin sa a matsayin mai tarawar kwakwalwa.

Tsarin wasannin motsa jiki yana yin mafi yawan aikinsa yayin bacci. Yayin bacci, sauran hanyoyin jikinku ba su da karfi, suna barin ayyukan gambiya su dauki fifiko.

yana nuna cewa akwai kuma babban adadin sarari tsakanin sel a cikin kwakwalwarka yayin bacci, wanda hakan zai bawa kwakwalwarka damar fitar da kwandon shara, don yin magana.

Wannan tsari yana da ɗan rikitarwa, amma ga saurin duba yadda yake aiki:

• Da farko, tashoshin tsarin glymphatic sun cika da ruwa mai ruba da ciki.
• Wannan ruwan yana tattara “datti” kamar sunadarai, gubobi, da sauran kayayyakin sharar gida yayin da yake gudana tare da hanyar sadarwa.
• Gogan naku kwakwalwar takan kwashe wannan sharar a wasu wuraren magudanan ruwa, inda yake ratsawa ta jikinku kuma yana fita kamar kowane irin sharar.

Wani muhimmin samfuri da aka cire daga kwakwalwa lokacin kawar da kayayyakin ɓarnar shine furotin β-amyloid (beta-amyloid), wanda masana ke ganin yana da rawa a ci gaban cutar Alzheimer.

Samun wannan kyakkyawa, kyakkyawan bacci

Barci yana taka muhimmiyar rawa a aikin tsarin glymphatic. Samun isasshen bacci kowane dare shine ɗayan mafi kyawun hanyoyi don tallafawa tsarin lalata ɗabi'un kwakwalwarka.

Idan kana da matsala wajen samun isasshen bacci mai inganci, gwada waɗannan nasihun don samun hutu mafi kyau, mai wartsakewa.

Kula da lokacin bacci

Idan baka da wani dalili na musamman na tashi a wani takamaiman lokaci kowace rana, jadawalin barcin ka na iya zama ko'ina. Wataƙila kuna kiyaye kwanciya na yau da kullun a cikin mako amma ku yi latti kuma ku yi bacci a ƙarshen mako.

Wannan na iya jin daɗin zama a gare ku, amma bayan lokaci, zai iya yin adadi akan tsarin bacci-na farkawa.

Kwantawa (da farkawa) a kusan lokaci guda a kowace rana na iya taimaka maka samun hutawa da haɓaka ƙimar bacci gabaɗaya.

Har yanzu kuna iya tsayawa kadan bayan lokaci fiye da yadda kuka saba kuma kuyi bacci lokacin da baku buƙatar tashi da wuri - kawai kuyi ƙoƙari ku guji bambance-bambancen tsarin baccinku da fiye da awa ɗaya.

Wani ɓangare na daidaitaccen bacci ya haɗa da samun adadin bacci daidai, wanda zai iya kaiwa tsakanin awa 7 zuwa 9.

Shawara: Yi amfani da kalkuleta na bacci don gano lokacin da ya kamata ku kwanta.

Yi la'akari da abincinku

Cin wasu abinci, musamman ma da rana, na iya dagula bacci.

Don kyakkyawan bacci, yi ƙoƙari ku guji abubuwa masu zuwa kafin lokacin bacci:

• manyan abinci
• nauyi ko wadataccen abinci
• kayan yaji da acid
• maganin kafeyin (gami da cakulan)
• barasa

Idan kun ji yunwa kafin lokacin bacci, gwada mafi kyaun abincin dare, kamar:

• ayaba
• yogurt
• karamin kwano na hatsi
• cuku, 'ya'yan itace, da bishiyoyi

Irƙiri yanayin kwanciyar hankali

Kiyaye ɗakin kwananki yayi sanyi da duhu na iya taimaka muku samun ingantaccen bacci.

Idan kana yawan samun dumi ko sanyi a cikin dare, zaɓi hanyar yadudduka masu sauƙin nauyi, gado mai numfashi.

Hakanan kuna iya yin la'akari da ƙara fan zuwa ɗakin ku, wanda kuma zai iya taimakawa wajen toshe duk wata hayaniya da zata sa ku.

Amfani da dakin ku don bacci da jima'i kawai zai iya sauƙaƙa yin bacci idan zaku kwanta.

Wannan hanyar, kwakwalwar ku ta san cewa shiga gado yana nufin kun shirya yin barci, ba kallon TV ko gungurawa ta hanyar kafofin watsa labarun ba.

Keɓe wani lokacin ɓacin rai kafin bacci

Damuwa da damuwa dukkansu masu laifi ne bayan al'amuran bacci. Samun lokaci don shakatawa kafin kwanciya ba lallai ne ya kawar da waɗannan damuwar ba, amma zai iya taimaka maka ka cire su daga zuciyarka don maraice

Sa'a ko makamancin haka kafin lokacin bacci, gwada:

• yin jarida game da damuwa
• rubuta abubuwan da kuke buƙatar kulawa gobe don haka ba za ku damu da su ba
• canza launi, karatu, ko wasu ayyukan kwantar da hankali
• yin wanka mai dumi tare da kyandirori ko aromatherapy
• yin yoga mara nauyi ko tunani
• zurfin motsa jiki

Motsa jiki yana taka rawa ma

Kun san wannan wartsakewa, mai da hankali (duk da gajiyawar da kuka ji) kuna da bayan babban motsa jiki? Wannan tsarin glam ne wanda yake farawa.

yana nuna motsa jiki na iya samun tasiri mai yawa kan zubar da sharar cikin kwakwalwa.

Dangane da sakamakon binciken, berayen da za su iya motsa jiki ta hanyar yin tafiya a kan dabaran sun nuna sau biyu na ayyukan gambiya kamar beraye da ba sa iya motsa jiki.

Yana da mahimmanci a lura cewa ƙaruwa a cikin wasan motsa jiki na iya haɗuwa da gudu maimakon sakamakon kai tsaye daga gare ta.

Motsa jiki yana da sauran fa'idodi da yawa.

Ze iya:

• taimaka rage haɗarinku don yanayin kiwon lafiya da yawa
• rage alamun damuwa da damuwa
• rage damuwa
• kara kuzari
• inganta yanayinka
• inganta aikin fahimi

Hakanan ya cancanci ambata cewa motsa jiki na iya taimaka maka samun kyakkyawan bacci, wanda kuma zai iya inganta aikin tsarin glymphatic.

Masana sun ba da shawarar aƙalla awanni 2 1/2 na motsa jiki mai motsa jiki kowane mako.

Hakanan zaka iya haɓaka ƙarfi da ganin fa'idodi iri ɗaya tare da sa'a 1 da mintuna 15 kawai a kowane mako na motsa jiki mai ƙarfi ko motsa jiki.

Ba lallai bane ku sami duk ayyukanku na mako-mako lokaci ɗaya, ko dai. Yawancin lokaci yana da kyau (kuma mafi sauƙi) don samun rabin awa na motsa jiki kowace rana.

Duk wani motsa jiki ya fi rashin motsa jiki, don haka yin abin da za ku iya don kara yawan motsa jiki da kuke samu kowane mako na iya taimakawa. Gwada gwadawa a cikin mintina 15 bayan cin abincin rana ko abincin dare (ko duka biyun), misali.

Sauran nasihohin kara karfin kwakwalwa

Barci da motsa jiki suna da amfani ga kwakwalwar ku, amma har yanzu kuna iya yin ƙarin don tallafawa aikin tsarin glymphatic da haɓaka lafiyar kwakwalwa da lafiyar jiki.

Kasance cikin ruwa

Ko da karancin bushewar jiki zai iya shafar ayyuka na hankali kamar maida hankali da ƙwaƙwalwa, kuma hakan yana iya yin tasiri ga yanayinka.

Ba lallai bane ku sha ruwa duk tsawon rana don samun wadataccen (ku ma kuna samun wadataccen ruwa daga 'ya'yan itace, kayan marmari, da sauran abinci). Kyakkyawar dokar babban yatsa ita ce shan ruwa yayin da ka ji ƙishirwa.

Ba ka da tabbas game da shan ruwanka? Bincika matsayin ku na ruwa tare da wannan jadawalin.

Sanya abincin kwakwalwa a cikin abincinku

Abincin kwakwalwa sun hada da:

• sunadarai
• lafiyayyen mai
• antioxidants
• omega-3 mai mai
• bitamin

Wasu misalai sun haɗa da:

• broccoli, alayyafo, kale, da sauran ganyen ganye
• kifin kifi, kwalliya, tuna tuna na gwangwani, da sauran kifin da ke da ƙarancin sinadarin mercury
• 'ya'yan itace
• cafeinated shayi da kofi
• kwayoyi

Ba za ku taɓa yin kuskure ba yayin ƙara ƙarin sabbin kayan lambu, furotin mara laushi, da hatsi gaba ɗaya a abincinku. Yanke baya akan abinci da aka sarrafa da kitse mai ma na iya ba ku aiki da hankali.

Timeauki lokaci don shakatawa

Hutun hankali yana da mahimmanci kamar hutun jiki.

Tabbatar cewa koyaushe kana bawa kwakwalwarka hutu ta hanyar ware wani lokaci don kawai ka zauna ka more rayuwar. Wannan zai ba kwakwalwarka damar yin caji da bunkasa kuzarin kere kere. Kwakwalwarka za ta gode.

Kada ka ji daɗin rashin aikata komai. Zauna tare da kopin shayi, saurari kiɗa ko tsuntsaye suna waƙa, ko kallon faɗuwar rana. Kawai tunatar da kanka cewa kana yiwa kwakwalwarka alheri.

Gwada motsa jiki

Kar ka manta da ba wa kwakwalwar ku motsa jiki, suma. Motsa jiki yana taimaka wa kwakwalwarka, amma kar ka manta game da aikin tunani.

Motsa tsoffin hankalin ku na iya taimaka musu su kasance cikin nutsuwa da kuma aiki yadda ya kamata.

Gwada:

• warwarewa (mafi yawan yanki, mafi kyau)
• koyon (gwada Duolingo)
• sauraron kiɗa
• tunani

Anan akwai wasu dabaru don kiyaye kwakwalwar ku a cikin tsari.

Layin kasa

Idan kana neman lalata kwakwalwarka, fifita samun yawan bacci da motsa jiki a kai a kai. Duk waɗannan za su ƙarfafa kwakwalwarka cikin tsarin detoxification.

Idan kana da takamaiman damuwa game da hazo, gajiya, ko wasu batutuwan da suka shafi tunani, zai fi kyau ka bincika tare da mai ba da lafiyar ka kafin fara detox ko tsabta.

Crystal Raypole a baya ta yi aiki a matsayin marubuci da edita na GoodTherapy. Fannunta na ban sha'awa sun haɗa da harsunan Asiya da wallafe-wallafen, fassarar Jafananci, girke-girke, kimiyyar halitta, tasirin jima'i, da lafiyar hankali. Musamman, ta himmatu don taimakawa rage ƙyama game da al'amuran lafiyar hankali.