Mokhoa oa ho koetlisa 'mele oa hau ho utloa bohloko bo tlase ha o sebetsa

Litaba

• 1. Noa kofi pele u ikoetlisa.
• 2. Ho ikoetlisa leseling la motšehare.
• 3. Mofufutso le metsoalle.
• 4. Eketsa matla.
• 5. Noa khalase ea veine.
• 6. Robala joaloka ngoana.
• Tlhahlobo bakeng sa

Joaloka mosali ea mahlahahlaha, ha u tsebe mahlaba le mahlaba ka mor'a ho ikoetlisa. Ee, ho na le lisebelisoa tse ntle tsa ho hlaphoheloa tseo u ka itšetlehang ka tsona, joalo ka li-roller (kapa lisebelisoa tsena tse ncha tsa ho hlaphoheloa) le bate e chesang. Empa nahana hore na u ka koetlisa 'mele oa hau hore o kokobetse bohloko ka bo ona ebe o qala (le ho potlaka) ts'ebetso ea pholiso.

Ho ea ka lithuto tsa morao-rao, u ka khona. Neng kapa neng ha u lemetse- bohloko ba mesifa bo kenyelletsa - sistimi ea hau e ntša li-peptide tsa tlhaho tsa opioid, ho bolela Bradley Taylor, Ph. D., mofuputsi oa bohloko bo sa foleng le moprofesa oa thuto ea 'mele Univesithing ea Kentucky College of Medicine. Lintho tsena, tse kenyelletsang li-endorphin tse ikutloang li le betere, li koalla li-opioid receptors bokong, li fokotsa bohloko ba hau le ho u etsa hore u ikutloe u tsepamisitse maikutlo u bile u khobile matšoafo.

Haeba u kile ua oa nakong ea ho matha 'me ua makatsoa ke hore ha ua ikutloa u sa phutholoha bakeng sa lik'hilomithara tse' maloa tse latelang, mohlala, seo e ne e le mohlala oa matla a hau a tlhaho a pholiso mosebetsing; lik'hemik'hale tse sireletsang bohloko li koahela boko ba hao le mokokotlo oa hau oa mokokotlo, ebe o koetlisa 'mele oa hao ho tsoa mahlaba le kelello ea hau ea hyperfocus.

Litsebi li fumana hore re na le taolo e fetang ea karabelo ena ho feta kamoo re neng re nahanne, ho bolelang hore ho na le mekhoa ea ho kenya lipilisi tsena tsa tlhaho le ho matlafatsa matla a bona neng kapa neng ha o ba hloka. Mona ke seo re se tsebang hona joale.

1. Noa kofi pele u ikoetlisa.

Caffeine e fokotsa bohloko ba mesifa, e o lumella ho ikitlaetsa ka matla holong ea boithabiso, lipatlisiso tse ncha li bontša. Batho ba jang chelete eo ka linoelo tse peli ho isa ho tse tharo tsa kofi pele ba palama libaesekele ka thata metsotso e 30 ba tlalehile ho utloa bohloko bo fokolang meleng ea bona ea quad ho feta ba neng ba se na caffeine, ho latela phuputso e tsoang Univesithing ea Illinois e Urbana-Champaign.

Robert Motl, Ph.D., mofuputsi ea ka sehloohong o re: "Caffeine e tlama li-receptor tsa adenosine, tse fumanehang libakeng tsa boko tse laolang bohloko." O etsa tlhahiso ea ho noa kopi kapa tse peli ka hora pele ho boikoetliso e le hore u sebelise monyetla.

2. Ho ikoetlisa leseling la motšehare.

Mahlaseli a UV a eketsa tlhahiso ea 'mele oa hau ea li-neurotransmitters, tseo tse ling tsa tsona li ka thusang ho se thabise. Bohloko ba morao bo ile ba fokotsoa kamora feela metsotso e meraro ea metsotso e 30 ea kalafo e khanyang, phuputso koranteng Meriana ea Mahlaba e fumanoe, mme bangoli ba re le uena u ka fumana phello e tšoanang ho leseli la tlhaho la kantle. Phuputso e 'ngoe e bontša hore batho ba ileng ba fola ho tloha opereisheneng ka likamoreng tse chabileng ba nkile meriana ea bohloko e fokolang ka liperesente tse 21 ka hora ho feta batho ba likamoreng tse lefifi. Khanya ea letsatsi e ka koenya tlhahiso ea 'mele oa hau ea serotonin, neurotransmitter e bonts'itsoeng ho thibela litsela tsa bohloko bokong.

3. Mofufutso le metsoalle.

Ho tlisa motsoalle sehlopheng sa Spin ho ka kokobetsa mahlaba ka ho lekana ho etsa hore boikoetliso ba hau bo atlehe haholoanyane. (Eketsa seo lenaneng la mabaka a hobaneng ho ba le motsoalle oa 'mele ea ho ikoetlisa e le ntho e ntle ka ho fetesisa.) Phuputsong e' ngoe e entsoeng ke Robin Dunbar, Ph.D., moprofesa oa thuto ea kelello ea thuto ea thuto ea thuto ea thuto ea thuto e phahameng ea lithuto tsa bophelo Univesithing ea Oxford, batho ba neng ba soka seketsoana le bao ba neng ba bapala le bona ba tšeletseng. ka metsotso e 45 ba ile ba khona ho mamella bohloko nako e telele ho feta kamoo ba neng ba ka khona ho soka sekepe ba le bang. Re lokolla li-endorphin tse ngata ha re etsa mesebetsi e lumellanang, Dunbar o re. Le hoja bo-rasaense ba sa tsebe hantle hore na ke hobane'ng, ho bolela hore u ka khona ho sebetsa nako e telele le ho feta. Dunbar o re: "Le ho bua feela le metsoalle ho baka ho tsoa ha li-endorphin." "Phello e hlahisoang ke opiate e eketsa moeli oa bohloko ba hau ka kakaretso, kahoo u ke ke ua ba le kutloelo-bohloko ho likotsi, 'me e etsa hore u be khahlanong le maloetse hape."

4. Eketsa matla.

Ho ikoetlisa ho ntša li-endorphin ho kokobetsa bohloko le ho matlafatsa maikutlo-re tseba seo. Empa mofuta oa boikoetliso o bohlokoa. (Bona: Ke hobane'ng ha ho phahamisa boima ba 'mele ho sa mphe ho potlaka ha endorphin ka mor'a ho ikoetlisa? saense ea lipapali Huntingdon College e Alabama. "Etsa li-bouts-sprints tse khutšoanyane, tse matla haholo, li-plyos, u matha PR-mile e le 'ngoe kapa cardio e potlakileng ka nako e telele ho feta tloaelo."

Mokhelo: Haeba u na le maoto a achy kapa glutes, ho matha ho matla kapa pyos ho etsa hore ba utloe bohloko le ho feta. Tabeng eo, Olson o khothalletsa boikoetliso bo matla haholo bo lebisang mesifa e bohloko. O re: "Tsamaea ka potlako kapa o otlolohe habobebe." "U tla utloa phomolo ea bohloko ho tsoa ho keketseho ea mali, e tlisang oksijene le lisele tse tšoeu tsa mali libakeng ho li thoba kapele."

5. Noa khalase ea veine.

Haeba u rata vino, re na le litaba tse monate. Eketsa tse ling 'me u tla qala ho ntša li-endorphin le li-peptide tse ling tsa tlhaho tsa opioid, lipatlisiso tse tsoang ho Douglas Mental Health University Institute li fumana. E boloke e itekanetse-e ka ba seno se le seng kapa tse peli ka letsatsi ho fumana molemo, litsebi li re. (Se ke oa lebala ka tse ling tsa melemo ena ea veine.)

6. Robala joaloka ngoana.

Ho se robale ka ho lekaneng ho ka etsa hore boikoetliso bo thata bo bonahale bo le bohloko. Ke kahlolo e tsoang ho bafuputsi ba kopileng batho ho kenya matsoho a bona metsing a batang metsotsoana e 106. Karolo ea mashome a mane a metso e 'meli ea batho ba ipolelang hore ke boroko ba mathata ba nkile matsoho kapele, ha ba bapisoa le liperesente tse 31 tsa ba bang. (Mona ke libaka tse ntle ka ho fetisisa (le tse mpe ka ho fetisisa) tsa ho robala bakeng sa bophelo bo botle ba hau.) Bo-rasaense ha ba tsebe hore na ke hobane'ng ha khaello ea z e eketsa kutloisiso ea bohloko, empa Taylor o re e ka 'na ea amana le taba ea hore khatello ea maikutlo, matšoenyeho le khatello ea maikutlo li phahama ha ha re robale, 'me lintho tseo kaofela li ka kena-kenana le sistimi ea opioid.

Tlhahlobo bakeng sa