Tse ka Hare
Ho latela BBC, ka 2012, khatello ea maikutlo e ne e le lona lebaka le ka sehloohong la ho ba sieo ha basebetsi libakeng tsa bona tsa mosebetsi UK. Sena ha se ame mosebetsi oa likhoebo ka bo mong feela, empa se ama le boiketlo ba naha eohle. Ntle le moo, matsatsi a kulang a ne a mo jella £ 14 billion selemo le selemo. Ka hona, potso ea ho holisa sechaba se phetseng hantle le se thabileng e eme hantle mona.
Ho feta moo, lipalo-palo li boetse li bonts'a hore hoo e ka bang 90% ea baahi ba US ba lula ba pepesehetse khatello ea maikutlo e matla. Ho feta moo, karolo ea boraro ea bona e ba le maemo a sithabetsang letsatsi le letsatsi, 'me ba bang kaofela - makhetlo a 1-2 ka beke. Ntle le moo, 75-90% ea bakuli bohle ba batlang thuso ho lingaka ba na le matšoao a mafu a joalo a bakiloeng ke khatello ea maikutlo.
Ha e le Russia, ha ho na lipalo-palo tse hlakileng mabapi le litlamorao tsa khatello ea maikutlo. Leha ho le joalo, ho latela likhakanyo tse boima, bonyane 70% ea Marussia a pepeselitsoe eona. Leha ho le joalo, ha se bohle ba tsebang litlamorao tseo e nang le tsona maemong a bona a kelello, bophelo bo botle le likamano tsa malapa.
Le ha… Le ha e ka utloahala e makatsa, ho na le lintlha tse ntle tsa khatello ea maikutlo. Ntle le moo, ke eena ea susumelletsang motho ho ipehela le ho fihlela sepheo se secha le ho hapa maemo a macha.
Physiology ea khatello ea maikutlo
Ha motho a e-na le khatello ea maikutlo, hormone ea adrenocorticotropic e hlahisoa 'meleng oa hae. E fana ka phallo ea matla a eketsehileng, ka hona e lokisetsa motho liteko. Bo-rasaense ba bitsa ts'ebetso ena "mokhoa oa ho loana kapa oa ho fofa." Ka mantsoe a mang, kamora ho amohela letšoao la bothata bo tlang, motho o fuoa matla a ho bo rarolla ka "ho amohela ntoa", kapa ho e qoba ka ho baleha ka tsela ea 'nete.
Leha ho le joalo, bothata ke hore mokhoa o joalo oa ho tsoa maemong a thata o ne o amoheleha lilemong tse 200 tse fetileng. Kajeno, ho thata ho nahana mohiruoa eo, kamora ho otloa ho tsoa ho baokameli ba hae, hanghang a fang saena sa hae kae kapa kae kapa a nyamele ka ho felletseng. Ehlile sechaba sa mehleng ena se na le melao le litloaelo tsa sona. 'Me ha baa lokela ho hlokomolohuoa.
Leha ho le joalo, joalo ka lilemo tse 200 tse fetileng, 'mele o ntse o tsoela pele ho hlahisa lihormone tsa adrenocorticotropic. Empa, a lula a sa bue, o mo tlisetsa kotsi a sa tsebe. Pele ho tsohle, karolo ea mala le tsamaiso ea pelo le methapo lia ameha. Liso tsa ka maleng, mathata a pelo le kgatelelo ya madi. Ho feta moo. Empa mona ho latela maemo a bophelo ba motho.
Phepo e nepahetseng le khatello ea maikutlo
E 'ngoe ea litsela tsa mantlha tsa ho imolla khatello ea maikutlo ke ho nahanisisa ka lijo tsa hau. Ho feta moo, nakong ena, ho bohlokoa eseng feela ho netefatsa phepelo ea lintho tsohle tse hlokahalang, joalo ka ha ho na le mafu. Taba ea mantlha ke ho kenya lijong tsa hau lijo tse ka thusang 'mele ho phela maemong a thata, ho khutlisa bobebe le moea o motle, hape le ho etsa tahlehelo ea serotonin. Ke khaello ea eona e atisang ho baka khatello ea maikutlo.
Lijo tse 10 tse holimo ho thusa ho loantša khatello ea maikutlo
Linate. Li -ashee, li-pistachio, lialmonde, makotomane kapa linate li sebetsa hantle. Li na le magnesium le folic acid. Ha li sireletse tsamaiso ea methapo khatellong ea maikutlo feela, empa li boetse li thusa 'mele ho e hlola. Lialmonde ka botsona le tsona li phatlalalitse thepa ea antioxidant. E na le livithamini B2, E le zinc. Ba kentse letsoho tlhahiso ea serotonin mme ba thusa ho fokotsa litlamorao tsa khatello ea maikutlo.
Tee e tala. E na le amino acid e khethehileng - theanine. E tlosa maikutlo a ho tšoenyeha ebile e ntlafatsa boroko. Ka hona, barati ba seno sena, pele, ha ba na khatello ea maikutlo. Mme, la bobeli, ba khutlisa maemo a bona a kelello kapele.
Lithollo tsohle, bohobe bo bosoeu, oatmeal le lik'habohaedreite tse ling tse rarahaneng. Li khothaletsa tlhahiso ea serotonin. Mme a sileha butle butle ho feta. Ka hona, 'mele o fumana pokello e ntle ea ntho ena mme o atleha ho loantša khatello ea maikutlo. Ka ho ts'oanang, e boetse e tloaetsa maemo a tsoekere ea mali.
Litholoana tsa Blueberries le litholoana tsa lamunu. Li na le vithamine C le antioxidant anthocyanin ho thusa ho loantša khatello ea maikutlo. Le fiber. Ha e le hantle, hangata boemo bo sithabetsang bo tsamaea le ho patoa le colic, 'me o khona ho ba imolla.
Asparagus le broccoli. Ba ruile livithamini tsa B le folic acid, tse thusang motho ho boloka khutso.
Chokolete e lefifi. E na le li-flavonoids tse lumellang boko ho phutholoha. Boithuto bo bontšitse hore batho ba jang sehlahisoa sena khafetsa ba na le cortisol e tlase 'meleng ea bona. Hormone ena e boetse e hlahisoa nakong ea khatello ea maikutlo mme e na le tšusumetso e mpe 'meleng oohle.
Litlhapi tse mafura. Mohlala, salmon kapa tuna. E na le omega-3 fatty acids, e laolang boemo ba cortisol maling le ho fokotsa tsitsipano ea methapo.
Avocado. Ba ruile vithamine B, e nang le phello e ntle ts'ebetsong ea tsamaiso ea methapo, e thusang motho ho phomola le ho phomola.
Peo ea soneblomo. Taba ea mantlha, li thusa ho fokotsa khatello, e ntseng e eketseha ka khatello ea maikutlo, 'me, la bobeli, ho e felisa kapele.
Kalakuni. E na le tryptophan, e khothalletsang tlhahiso ea serotonin.
Mokhoa o mong oa ho baleha khatello ea maikutlo
Qalong, ho bohlokoa ho kena lipapaling. Ntho efe kapa efe eo u e ratang e tla e etsa: ho matha, ho tsamaea, ho sesa, ho soka sekepe, lipapali tsa sehlopha, yoga, ho ikoetlisa kapa ho tants'a. Ho bohlokoa ho tsamaea, empa ha ho na taba hore na o etsa joang. Nako e nepahetseng ea koetliso ke halofo ea hora. E tla u lumella ho imolla khatello ea maikutlo, ho ntlafatsa tšebetso ea pelo, ho theola boima ba 'mele le ho ntlafatsa maikutlo ka ho hlasimolla karabelo ea' mele molemong oa "ho loana kapa ho fofa."
Ea bobeli, a tšeha haholo. Ho ea ka liphetho tsa lipatlisiso, ntle le ho thusa ho loants'a khatello ea maikutlo, litšeho li boetse li kokobetsa bohloko, li eketsa boits'ireletso, li kokobetsa tsitsipano ea methapo, e ntlafatsa tšebetso ea litho tsa kahare, hape e baka ho lokolloa ha li-endorphin, tse nang le phello e ntle bokong .
Boraro, hana:
- Tee e ntšo, kofi, cola le lino tse tahang, hobane li na le caffeine. E thabisa tsamaiso ea methapo mme e u sitisa ho robala.
- Lipompong - phello ea tsoekere 'meleng e ts'oana le phello ea caffeine;
- Joala le lisakerete - tsena li baka ho feto-fetoha ha maikutlo le ho mpefatsa boemo;
- Lijo tse mafura - li sitisa tšilo ea lijo le boroko, tse seng li ntse li khathatsoa ke khatello ea maikutlo.
Bane, mamela 'mino, bapala le liphoofolo, ea ho sililoa, bala buka e thahasellisang, ho ba ka tlhaho, ho hlapa, tsamaea, robala… kapa robala.
Motho e mong o itse bophelo bo na le khatello ha o sa ratoe. Ka hona, rata 'me u ratoe! Mme o seke oa susumetsoa ke litaba tse mpe le batho ba honohelang eng kapa eng!
Re bokellelitse lintlha tsa bohlokoahali mabapi le phepo e nepahetseng khahlano le khatello ea maikutlo mme re ka leboha ha o arolelana setšoantšo ho webosaete ea sechaba kapa blog, ka sehokela sa leqephe lena: