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Tsinga yenhengo inoumbwa neunganidzwa wemitsipa nemaseru anonzi mauroni. Muvanhu, iyo yakakamurwa kuita yepakati tsinga system (huropi uye musana) uye peripheral nervous system (tsinga dzese dziri kunze kwehuropi uye musana). Tsinga kushaya simba inyaya hombe inowanzo kufuratirwa nevanhu.
Sezvo sisitimu yenjodzi inogoverwa mumuviri wese, chero kukuvara, kushushikana kana kushungurudzika kunhengo dzemuviri kunogona kutungamira mukushomeka kwemitsipa. Zvimwe zvikonzero zvinosanganisira kushomeka kwemitsipa, kudya zvisina hutano, mishonga, hutachiona, genetics uye kushomeka kwehutano.
Mishonga yekumba kana nzira dzepanyama dzekurapa dzinoshanda mukuporesa kushaya simba kwetsinga. Ivo vanokurera manzwi zvakanyanya zvakasikwa aine mashoma kana asina mhedzisiro. Iyi mishonga yave ichishandiswa zvakare kubva panguva dzekare apo sainzi yekurapa yakanga isati yafambira mberi. Tarisa mishonga iyi yekumba kuti ubate kushaya simba kwetsinga. Rangarira, zvinogara zvakanaka kubvunza nyanzvi yezvokurapa kana ukatarisana nenyaya dzetsinga.
1. Omega-3 mafuta Acids
A central nervous system (CNS) inoumbwa nemaketani marefu e omega-3 uye omega-6 mafuta acids. Chidzidzo chinoti omega-3 chinhu chakakosha pakuona uye kusimudzira neural. Inobatsira kudzivirira zvetsinga, zvepfungwa uye neurodegenerative hosha kune hukuru hukuru. Omega-3 inogona zvakare kuve neuroprotective mikana yekurwisa zvakanyanya kukuvara kwetsinga. [1]
Zvekuita: Idya chikafu chakadai salmon, sardines, flaxseeds, walnuts uye chia mbeu sezvo ivo zvakasikwa vakapfuma mu omega-3 fatty acids.
2. Chiedza chezuva
Chiedza chezuva (mangwanani-ngwanani) chinobatsira kusimudzira vhitamini D mumuviri. Kune akakomberedza mazana emageneti anogadziriswa nekuda kweiyi vhitamini yezuva. Vitamin D inobatsirawo ne calcium metabolism uye kushanda kwakakodzera kweiyo neuromuscular system. [piri] Kuwana mwenje wezuva wenguva dzose kunogona kubatsira mukukudziridzwa kwemaseru ehuropi uye kunodzivirira tsinga. Inoitawo basa rakakosha mukushambadzira. [3]
Zvekuita: Gara mumangwanani ezuva kwezuva kwemaminetsi gumi nemashanu pazuva. Dzivisa masikati machena sezvo anogona kukonzera matambudziko eganda.
3. Kugara Uchiekisesaiza
Kukanganisika kweCNS kunogona kutungamira kune mamiriro senge kushushikana uye kuora mwoyo. Chidzidzo chinoti kurovedza muviri kunoratidza zvakanaka zvinoitika pane akati wandei mashandiro ehuropi senge circadian mutinhimira, kushushikana kwekuita uye kugona kuziva. Izvo zvinogona zvakare kuvimbisa mukudzoka kubva kuitsinga uye kushushikana kwepfungwa. [4]
Zvekuita: Exercise zuva nezuva. Kunyangwe kumhanya kana kufamba kwehafu yeawa kuchaita iro basa mukuvandudza kushaya simba kwetsinga.
4. Zvokudya zvegungwa
Zvokudya zvegungwa zvine mavitamini, zvicherwa, omega-3 fatty acids, mapuroteni uye amino acids. Izvi zvakakosha zvinovaka muviri zvinogona kubatsira mukuvandudzwa kwenzvimbo uye huropi. Zvokudya zvegungwa zvinosanganisira hove dzakakora senge mackerel uye herring, hove dzakaonda senge haddock nekodhi pamwe chete neka crab, lobster uye shrimp. [5]
Zvekuita: Shandisa izvo zvambotaurwa zvegungwa. Iwe unogona zvakare kutora zvigadzirwa zvavo senge hove mafuta.
5. Mbeu dzine Hutano
Mbeu dzakadai sembeu dzechia, flaxseeds uye mbeu yemanhanga zvine phenolic compounds, antioxidants, mapuroteni, mavitamini uye mamineral. Ivo vanobatsira kudzivirira iyo inokanganisa oxidative, sero kufa uye kuzvimba kwehuropi uye kunatsiridza masero ayo nezvakakosha zvinovaka muviri. [6]
Zvekuita: Wedzera mbeu dzambotaurwa kune ako aunofarira makeke, miriwo kana masobho kuti uwane mabhenefiti avo. Dzivisa kuwandisa kwayo.
6. Kufamba Asina tsoka
Chidzidzo chinotaura kuti kubatana kwemuviri wemunhu nepasi pano kunokonzeresa zvinokanganisa hutano uye muviri, kunyanya izvo zvine chekuita nekudzivirira immune, kudzikisira kuzvimba, kudzivirira kwezvirwere zvemuviri uye kupora kwemaronda. Kufamba usina shangu kunogona kubatsira kudzikisira kushushikana, kudzikamisa pfungwa nemuviri, kusimudzira hutano hwekurara uye mamwe mabasa emuviri. [7]
Zvekuita: Famba usina bhutsu muhuswa, pasi nyoro kana jecha kwemaminetsi makumi matatu pazuva, kunyanya mangwanani.
7. Miti yakasvibira ine Mashizha
Miti yakasvibira yemashizha inodzivirira pakurwisa kwekuziva uye imwe yeakanakisa emushonga kushaya simba kumba. Chidzidzo chinoratidza kuti kunwa kumwe kushandira kwemuriwo wakasvibira miriwo pazuva kunobatsira kudzora kudzikira kwekunetseka uye matambudziko ehutano anoitika nekukwegura. Mashizha ane mashizha ane hupfumi hwevhitamini K, folate, beta-carotene, flavonoid uye lutein zvinokurudzirwa. [8]
Zvekuita: Idya miriwo yakasvibirira senge broccoli, bhinzi yegirini, kabichi, pizi uye kare kamwe chete nekudya kwako. Edza kudzivisa miriwo yakakanyiwa kana yechando.
8. Rima Chocolates
Flavonoids uye antioxidants mune yakasviba machokoreti akakosha mukuziva kwekuita uye chirwere chinodzikira. Makoreti erima ane masimba ekuziva-ekusimudzira uye europrotective zviito. Iyo ine yakapfava inosimudzira mhedzisiro pane iyo CNS uye zvakare inobatsira mukupa glucose uye okisijeni kune mauroni. [9] Magnesium muroti chokoreti inobatsirawo mukuzorodza huta
Zvekuita: Edza kudya chokoreti yakasviba 3-4 nguva pasvondo. Pazuva, 30-40 gm inokurudzirwa. Dzivisa machokoreti erima ane shuga yakawanda.
9. Zvibereko Zvakaomeswa
Zvibereko zvakaomeswa senge maamondi, maapurikosi uye walnuts zvakazara neyakawandisa magnesium. Izvi zvakakosha zvinovaka muviri zvinoita basa rakakosha mukuitisa neuromuscular uye kutapurirana kwetsinga. Magnesium inoitawo chinodzivirira kurwisa neuronal cell kufa uye inogona kudzivirira nekurapa akawanda maronda ezvirwere zvetsinga. [10]
Zvekuita: Shandisa huwandu hwakaenzana hwemichero yakaomeswa zuva nezuva (kutenderedza 20 g).
10. Kudzidzira Kufema Kwakanyanya
Kudzidzira kufema kwakadzika (DBE) kunobatsira kudzidzisa zvese pfungwa nemuviri. Zvidzidzo zvinoti DBE inovandudza mashandiro ehurongwa hwekuzvitonga hunotonga uye hunodzora mashandiro emuviri sekufema, kurova kwemoyo, kuita weti uye kumutsa zvepabonde [gumi neimwe]
Zvekuita: Ita DBE mangwanani ega ega. Dzivisa kuzviita nekukurumidza mushure mekudya.
11. Yoga, Kufungisisa Uye Aerobics
Yoga (kundalini yoga uye dhanurasana), kufungisisa uye maekisesaizi inoonekwa seimwe yemishonga yekurapa yakasviba. Yoga inovandudza mashandiro ehurongwa hwekutyaira hwekutenderera, kufungisisa kunobatsira mukuchengetedza simba remuviri nekumisikidza parasympathetic nervous system uye maekisesaizi kunobatsira kugadzirisa kusagadzikana kweCNS senge ADHD uye kusingaperi kushushikana.
Zvekuita: Ita yoga, kufungisisa kana maekisesaizi zuva nezuva.
12. Michero
Ma berries akadai seblueberries uye sitirobheri ane hupfumi mu flavonoids, antioxidants uye anti-inflammatory compounds. Aya makomputa akakosha anoratidza maitiro akanaka pazvirwere zvine hukama nehuropi uye kusimudzira chiratidzo cheeuronal [12]
Zvekuita: Sanganisira ma berries muchikafu chako nekuchiwedzera kune michero saladhi, smoothies kana mapancake.
13. Tea
Tea senge chamomie tii uye girini tii vakapfuma mu terpenoids uye flavonoids. Chamomile tii inowanzo shandiswa seyakareruka sedative kudzikamisa tsinga uye kudzikisira kushushikana uye kushushikana. [13] Kune rimwe divi, phytochemicals iri green tii inomutsa iyo CNS uye inobatsira kune hutano hwakanaka. [14]
Zvaunofanira kuita: Shandisa chamomile kana girini tii kanokwana kaviri pazuva. Passionflower uye lavender tea inoonekwawo seinobatsira.
14. Aromatherapy
Aromatherapy inobatsira kumisikidza iyo parasympathetic nervous system iyo inodzora moyo, kugaya, weti, kumutsa zvepabonde nezvimwe zvakawanda. Mafuta akakosha akadai sa lavender, bergamot uye chamomile anoshandiswa aromatherapy haangodzikise kushushikana nekushushikana asi anoita kuti hunyanzvi hunobatsira kudzora mashandiro emuviri akasiyana. [gumi neshanu] Izvi zvinoratidza kuti aromatherapy inogona kunge iri imwe yemishonga yepamusoro yekurapa kushaya simba kwehutano.
Zvekuita: Ita aromatherapy nemafuta akakosha kwemaminitsi makumi matatu kamwe kana kaviri pazuva. Zvakare, enda kune inozorodza masaji inoshandisa akakosha maoiri.
15. Therapy Yemvura
Kurapa kwemvura, kurapa kwedziva kana hydrotherapy ndeyekare sevanhu. Inoshandiswa zvakanyanya mune naturopathic kurapwa kwekusimudzira hutano. Chidzidzo chinoti kunyudzwa mumvura (musoro-kunze) kunokonzeresa kugadzirisa kwepfungwa uye kwehupenyu uye kunobatsira kuchengetedza zvakajairika magetsi emuviri. Kurapa kwemvura kunobatsirawo kudzora edema yemuno uye mhasuru. [16]
Zvekuita: Chinja pakati pemvura inotonhora neinopisa uchigeza. Kutanga kugeza nemvura inotonhora uyezve nemvura inodziya. Wobva wapedza kugeza nemvura inotonhorera.
16. Vitamin B12
Vitamin B12 yakakosha kune iyo CNS mumazera ese. Chidzidzo chinowana kuti kushomeka kweiyo vhitamini yakakosha kwakabatana neyakaipisisa yekunzwa uye nekukanganisa mota. [17] Imwe ongororo inoratidza kuti vhitamini B12 inogona kubatsira kudzivirira kusagadzikana kweCNS senge kuora mwoyo, kusagadzikana kwepfungwa uye Alzheimer's. [18]
Zvekuita: Tora chikafu chakapfuma muvhitamini B12 senge huku, nyama, mazai, hove uye zviyo zvakasimbiswa.
17. Wort St.
St John's Wort ruva reyero rinonyanya kushandiswa seanodzvinyirira. Kushungurudzika chirwere chakakomba chepfungwa chinoteverwa nehumwe kusagadzikana sekushaya hope, kusagadzikana, kushaiwa kudya, kurasikirwa kwechido uye kuzvidya mwoyo. St John's Wort mushonga unokosha unogona kubatsira kurapa matambudziko ari pamusoro uye mamwe ane hukama nemaeurotransmitter. [19]
Zvekuita: Gadzirira tii yaSt. John's Wort nekubika mushonga wakaomeswa kana ruva rayo mumvura. Imwai kanokwana kaviri pazuva. Dzivisa kuwandisa kwayo.
18. Dairy Zvigadzirwa
Pfari chirwere chetsinga chinoratidzwa nekubatwa. Chidzidzo chinoratidza kuti epasi mafuta zvigadzirwa zvemukaka zvinoderedza chikumbaridzo chekubata. Iyo peptides mumukaka inowedzera huropi metabolism uye inoita basa rakakosha mukudzivirira kwepfari. Chenjedzo, mukaka wemombe unogona kukonzera neuronal kuzvimba mune vamwe vanhu vari allergiki kune mukaka protein proteinin. [makumi maviri]
Zvekuita: Imwai kwete anopfuura matatu makapu emukaka pazuva. Dzivisa, kana iwe uri weergoria kune iyo.
19. Idya Chikafu Chinozorodza Nyama Yako
Hutano hwegadziriro yekugaya hwakabatanidzwa kune ese ari maviri CNS uye enteric nervous system. Iyo symbiotic gut microorganism (isina-kukuvadza mabhakitiriya emudumbu) inoita basa rakakosha mukugaya uye chero kukanganisika kwavari kunogona kukonzera zvirwere zveCNS senge Alzheimer's, multiple sclerosis uye Parkinson's. Kuvhiringidzika kwemitsipa kunogona kukanganisa matumbu. Naizvozvo, idya chikafu chinonyaradza dumbu uye chinobatsira kuchengetedza maruva maruva. [makumi maviri nerimwe]
Zvekuita: Idya chikafu chakadai seyogati, michero ine fiber yakawanda nemiriwo, mafuta omuorivhi nemaamondi.
20. Zorora Uye Uvate Zvakanaka
Hunhu husina kunaka hwekurara hunokanganisa zvese CNS uye peripheral nervous system. Kushaikwa kwekurara kunowedzera amygdala reactivity uye kunokonzera kudzikisira kushushikana kwepfungwa, matambudziko ekurangarira, kushushikana uye kushushikana. [22] Ichi chikonzero nei kurara kwakaringana kuchionekwa seimwe pakati pemishonga yekumba yakanakisa yekurwadziwa kwemitsipa.
Zvekuita: Tora kanenge 7-9 maawa ekurara zuva nezuva. Chengetedza nguva yekurara.
Kazhinji FAQs
1. Ndingaite sei kuti ndigadzirise hushamwari hwangu hunyanzvi?
Kune nzira dzinoverengeka dzechisikigo dzekugadzirisa iyo nervous system. Zvinosanganisira kutora mangwanani ezuva, kufamba asina shangu, kurovedza muviri, yoga uye kudya chikafu chakapfuma muvhitamini B12, folic acid, antioxidants uye polyphenols.
2. Chii chinonzi kushaya simba kwetsinga?
Tsinga kushaya simba ndiyo mamiriro ekuti tsinga dzinokuvara. Sezvo tsinga dzinogoverwa mukati memuviri wese kuchinjana chiratidzo pakati peuropi nenhengo dzemuviri uye zvinopesana, chero kukuvara kwemitsipa kunogona kukonzera zviratidzo zvisingafadzi nekuda kwekukanganisa kutumirwa kwemasaini.
Arya KrishnanEmergency MedicineMBBS Ziva zvimwe
