A cikin duniyar haɗin gwiwa, barci da kyau Ya zama ƙalubale wanda ya yanke shekaru, salon rayuwa, da ƙasashe. Daban-daban na asibiti da hanyoyin ilimi sun yarda cewa barcin dare yana shafar damuwa, jadawali marasa daidaituwa, da halaye na dijital, tare da tasirin da ya kama daga mummunan yanayi zuwa ƙara haɗarin cardiometabolic.
Wannan rahoto ya tattara sakamakon kwanan nan da shawarwari masu amfani a kan yadda ake shirya barci: Muhimmancin zafin jiki da haske, aikin abinci mai gina jiki (tryptophan, melatonin na halitta, da kiwi), ƙimar motsa jiki-musamman ƙarfafa horo ga tsofaffi-da kuma amfani da tsarin yau da kullum ba tare da yin amfani da gaggawa ba.
Me ke faruwa da sauran mu
Bayanai daga Ƙungiyar Ƙwararrun Ƙwararrun Ƙwararrun Mutanen Espanya sun nuna cewa 48% na manya ba sa jin daɗin barci mai daɗi kuma 54% barci kasa da shawarar; daya cikin uku ya tashi a gajiye. Kwararru sun jaddada cewa rashin barci na yau da kullum yana hade da mafi girma mace-mace, muni na zuciya da jijiyoyin jini, na rayuwa da fahimi lafiya, da matsalolin yanayi.
Masana ilimin halayyar dan adam da ke kula da rashin barci sun nuna cewa yunƙurin sarrafawa da yawa -tura kanka don yin motsa jiki da yawa a cikin yini, shan barasa don "ji daɗi," ko maganin kai- kawo karshen matsalar da ta fi muni. Sakon tsakiya a bayyane yake: ba za a iya tilasta barci ba, Ana sauƙaƙe ta hanyar ƙirƙirar yanayi don zuwa.
A cikin shawarwari, alamu na tashin hankali, bacin rai da raguwar ƙwaƙwalwar ajiyaLokacin da rashin barci ya zama na dindindin, yana da kyau a nemi taimako. Naps na iya zama taimako idan gajere ne: 15-20 bayanai a ƙarshe kuma ba a cikin la'asar ba.
La haske Yana da iko mai sarrafa agogon ciki. Ba wai kawai hasken allo ne ke da mahimmanci ba: har ma da abun ciki mai jawo (saƙon da ke da alaƙa da aiki ko kuɗi) yana kiyaye hankali a faɗake. Rage abubuwan motsa jiki da maraice da kuma kiyaye daidaitattun halaye na haske yana taimaka wa kwakwalwa "canjin motsi."
Zazzabi, haske, da "dare-dare": abin da kimiyya ke bayyanawa
Hannun hannu kamar na kowa kamar Fitar da kafa ɗaya daga cikin duvet ko jujjuya matashin kai yana da tushen physiological. Don shiga barci mai zurfi, jiki yakamata ya rage yawan zafin jiki na ciki (kimanin rabin digiri). Don cimma wannan, yana sake rarraba jini zuwa fata da sassan -na gefe vasodilation-, sakin zafi cikin yanayi.
Idan dakin ya tara zafi ko kuma akwai rashin samun iska, jiki yana ta faman tarwatsa shi kuma ya fi wahalar sulhuTsayar da ɗakin kwana mai sanyi da iska, da zabar zanen gadon numfashi, yana taimakawa wajen rage zafin jiki da kuma taimaka muku yin barci.
A cewar bayanan magunguna, lokacin da wannan digo bai faru ba Ya zama ruwan dare don ɗaukar lokaci mai tsawo don yin barci da kuma samun ƙarin farkawa da dare. Ƙananan gyare-gyaren zafin jiki suna da bambanci, musamman a lokacin canje-canjen yanayi.
- Yi fare akan sanyi dakin zafin jiki (kimanin 17-20 ºC, idan dadi).
- Usa haske da yadudduka na numfashiIdan kun sami dadi, barci ba tare da tufafi ba yana taimakawa wajen kawar da zafi.
- Una ruwan dumi kafin lokacin kwanta barci zai iya sauƙaƙe asarar zafi na gaba.
- Sanya iska a gida: iskar da aka sabunta yana rage cunkoso kuma yana inganta jin daɗin dare.
Abinci, motsa jiki da jagororin da ke taimakawa
Dangantaka tsakanin abin da muke ci da yadda muke barci shine bayarwa; tuntuɓi jagora akan abincin da ke sa ku barci.
Wasu abinci suna samar da tryptophan na halitta da melatonin: turkey, kaza, qwai, yogurt, madara, kwayoyi da wasu 'ya'yan itatuwa da kayan marmari (misali, tumatir ko kiwi). Waɗannan ba "mu'ujiza ba ne," amma an haɗa su cikin ɗabi'u masu daidaituwa. zai iya sauƙaƙa hutawa.
Yawancin karatu sun yi nazari akan kiwi. A cikin manya da suka dauka Kiwi biyu awa daya kafin lokacin kwanta barci na tsawon makonni hudu An ga ɗan gajeren jinkirin fara bacci da tsayin jimlar lokacin barci; an bayyana inganta ingancin barci a cikin fitattun 'yan wasa. ingancin barci da inganci, tare da ƙarancin damuwa. Ko da kwatancen tsakanin sabo da busassun kiwifruit suna ba da shawarar cewa duka biyu na iya haɓaka matakan rayuwa serotonin / melatoninKoyaushe bi tsarin yau da kullun lafiya kuma la'akari da shan sukari idan akwai ƙuntatawa na likita.
- Ya hada da ɗaya abinci mai arziki a cikin tryptophan a abincin dare (kiwo, qwai, turkey, legumes da goro).
- Idan ya dace da ku, gwada shi da kiwi biyu awa daya kafin daga kwanciya barci na tsawon makonni.
- A kiyaye jadawalin yau da kullun da kuma a yanayi duhu da shiru a cikin ɗakin kwana.
- Evita jawo fuska da abun ciki a cikin sa'a kafin barci.
A cikin tsofaffi, da ƙarfin horo ya fito a matsayin abokin hutawa. Wani bincike a cikin tsofaffin mutanen da ke da rashin barci ya gano cewa ƙarfin yana inganta ingancin barci har zuwa 35% fiye da motsa jiki na motsa jiki, kuma yana rage tsananin rashin barci. Irin wannan aikin yana taimakawa daidaitawa cortisol da zazzabi, Yana haɓaka barci mai zurfi kuma yana rinjayar rhythms circadian, ba tare da la'akari da kiyaye tsoka da motsi ba.
- Yi 2-3 zaman mako-mako Minti 40-60, a matsakaicin matsakaici.
- Misali a gida: taimaka squats, tura bango, ɗaga hannun kwalba, gadoji da hawa sama/sasa matakai.
- Daidaita motsa jiki kuma tuntuɓi likitan ku idan akwai wasu pathologies na baya.
La tsabtace bacci ya kasance tushen: je ki kwanta ki tashi lokaci guda, rage dogon barci, ku ci abincin dare da wuri da haske, da rage hasashe ga haske mai haske da dare. Kafin yin la'akari da kari, yana da kyau a yi bitar rayuwar ku sosai.
Game da magungunan barci, kwararru sun ba da shawarar hankali: na iya haifar da dogaro da ragowar bacci. Melatonin yana da takamaiman amfani, amma bai kamata ya maye gurbin shiga tsakani da saitunan muhalli.
Wasu kayan taimako na jiki na iya ba da ta'aziyya: barguna masu nauyi Suna ba da kwanciyar hankali ga wasu mutane (ko da yaushe a cikin yanayi mai sanyi don kada a yi zafi), kuma zanen gado da ke watsar da zafi -ko barci ba tare da tufafi ba - yana inganta yanayin zafi na dare.
Barci mai kyau ba ya dogara da keɓewar dabara, amma akan ƙananan yanke shawara: kwantar da jikin ku kuma kuyi duhu kewayenku, tsara jadawalin ku, kula da abincin dare, la'akari da kiwi a matsayin tallafi, motsawa-tare da karfi a rayuwa ta gaba-kuma ku nemi taimako idan rashin barci ya ci gaba. Ta wannan hanyar, hutawa ya daina zama irin caca kuma ya sake zama kamar al'ada mai yiwuwa.