Mune gore ripi neripi, vanhu vanenge mamiriyoni makumi maviri muUnited States vane kuora mwoyo. Vanhu vazhinji vane kuora mwoyo havakwanisi kurapa, kunyange zvazvo vazhinji vanogona kubatsirwa nekurapa. Kana uine zviratidzo zvekuora mwoyo (zvakadai sekuoma kuisa pfungwa, kusagadzikana kusuruvara, kupera simba) tsvaga chiremba wako nekukurumidza.
Zvigadziriswo zvepanyama zvekuora mwoyo
Zvimwe zvidzidzo zvepakutanga zvinoratidza kuti dzimwe mishonga inogona kupa hutano hunobatsira. Kana uri kutarisa kushandiswa kwevamwe vatsigiro kana remishonga, taura nachiremba wako kutanga. Ramba uchiyeuka kuti kuzvidzora kuzvidzora uye kudzivisa kana kunonoka kutarisirwa kwese kunogona kuva nemigumisiro yakakomba yehutano. Hewa masere masere uye remishonga yemishonga yekufunga.
St. John's Wort
Mushonga wemishonga St. John's ( Hypericum perforatum ) wakagara uchishandiswa mumishonga yevanhu yekusuruvara, kushungurudzika, kutya, nekushaya kurara. Zviitiko zvakawanda zvemakiriniki zvinoratidza kuti chikwata cheSt. John chinogona kunge chakabudirira kunyanya kuenzanisa kushungurudzika, zvisinei, zvingave zvisina kubudirira pakuora mwoyo kukuru.
Gumbo reSt. John rinogona kutora masvondo mana kusvika ku6 kuti rione kushanda kwakakwana. Migumisiro inogona kunosanganisira uhuzha, muromo wakaoma, indigestion, uye kuneta. Nyora yaSt. John inowedzera photosensitivity, saka chenjerera inofanira kutorwa kunodzivirira ganda nemaziso kubva kunezuva.
Nhengo dzeSt. John dzinogona kupesana nekubudirira kwezvinyorwa uye zvinodhaka-zvinodhaka, zvakadai sekurwisa dambudziko, mishonga yekurapa utachiona hweHIV neAIDS, zvinodhaka kudzivirira urongwa hwekuregererwa kwevatachiona, uye mishonga yekudzivirira vana.
Nyaya yaSt. John haifaniri kukurudzirwa kuvakadzi vane pamuviri kana vana vanoyamwisa, vana, kana vanhu vane bipolar disorder, chiropa kana chirwere chepfungwa.
Dzidza zvakawanda pamusoro pekudzivirira kwaSt. John.
Omega-3 Fatty Acids
Omega-3 fatty acids ndiwo rudzi rwemafuta anodiwa pakushanda kweuropi. Mitumbi yedu haigoni kuita omega-3 fatty acids saka inofanira kuwanikwa kuburikidza nekudya.
Zvidzidzo zvakabatanidza kuora mwoyo nekudyiwa kwezvokudya zve omega-3 fatty acids uye zvakare vakaona kuti nyika dzine hove dzakasvibirira, zvakadai seJapane, dzine mukana wakaderera wokuora mwoyo. Zvidzidzo zvepakutanga zvinoratidza kuti omega-3s (DHA neEPA) pamwe chete nevanorwara nehutachiona vanogona kunge vakagadzikana kudarika vanodzvinyirira voga.
Hove dzehombe dzakasviba dzakadai salmon, sardines, uye anchovies ndiyo chikafu chinopfuma zvikuru che omega-3 fatty acids. Mafuta ehove uye cod chiropa chemafuta anowanikwawo. Kunyange zvazvo hove dzingave dzakasvibiswa dzakadai seCPB, makambani mazhinji anosvina mafuta kuitira kuti aya makemikari abviswe.
Mafuta emasokisi ehove anogona kuwirirana nevanopfupa ropa, safarfarin uye aspirin. Migumisiro inogona kusanganisira indigestion uye kubuda ropa. Mafuta ehove haafaniri kutorwa masvondo maviri kana kuti mushure mekuvhiyiwa.
SAM-e
SAM-e, kana S-adenosyl-L-methionine, ishizha rinowanikwa zvakasikwa mumuviri womunhu rinogona kuwedzera mazinga eurotransmitter serotonin uye dopamine. Tsvakurudzo dzinoverengeka dzakawana SAM-e kuti ibudirire kupfuura placebo yekuderedza.
MuNorth America, SAM-e inowanikwa muhuwandu hwezvokudya muzvitoro zvezvokudya, zvinodhaka zvezvirimwa, uye paIndaneti. Vatsigiri vanowanzokurudzira fomu inopindirwa neyakisi yepamusoro yekugadzirisa. Dzidza zvakawanda pamusoro peSAM-e uye kuora mwoyo .
Folic Acid
Nyaya, iyo vitamini B inowanikwa mumaruva mashizha mashizha, michero, nyemba, uye mbeu dzakasimbiswa. Ihwo humwe hwehuwandu hwakawanda hwemavhitamisi hunokonzerwa nekudya kusina kunaka uyewo nekuda kwekushandiswa kwemishonga (zvakadai seAspirin uye mishonga yekudzivirira pamuviri).
Kutsvakurudza kwokutanga kunoratidza kuti vanhu vane kuora mwoyo avo vanewo madhigirii akaderera vangave vasina kupindura zvakare kune vanorwara, uye kutora folic acid muwedzere fomu kunogona kuvandudza kushanda kwevanhu vanorwisa mweya.
5-HTP
5-HTP, kana kuti 5-hydroxytryptophan, inogadzirwa nemuviri mumuviri uye inoshandiswa pakuumbwa kweeurotransmitter serotonin. Kunyange zvazvo kutora 5-HTP mufomu yekubatsira kunogona kunyanya kusimbisa maitiro e-serotonin emuviri, nyanzvi dzakawanda dzinonzwa kuti hapana humwe hunopupu hunokwana hunoona kuchengetedzwa kwe 5-HTP. Hazvifananidzi kuiswa pamwe nevanorwara.
Kudya
Deredza kudyiwa kwako kwemasipi. Sweets panguva pfupi inoita kuti unzwe wakasununguka sezvo shuga yeropa inokwira, asi inogona kuwedzerwa mafungiro ekupedzisira paanenge apera.
Dzivisa caffeine uye doro. Caffeine uye doro zvose zvinoderedza mafungiro. Doroti inotitadzisa kwenguva pfupi uye caffeine inowedzera simba, asi migumisiro yevari mbiri inogara kwenguva pfupi. Zvose izvi zvinogona kukuvadza mafungiro, kushungurudzika, kuora mwoyo, uye kushaya hope.
Vitamini B6. Vitamini B6 inodiwa kuti ibudise neurotransmitters serotonin uye dopamine. Kunyange zvazvo kushayikwa kwevhitamini B6 kusingawanzoitiki, vanhu vanotora zvirongwa zvekudzivirira pamuviri, hormone replacement therapy, uye zvinodhaka zvechifuva chinogona kuva pangozi yakakura yekushaikwa.
Magnesium. Vanhu vazhinji havawani magnesium yakakwana muzvokudya zvavo. Nzvimbo dzakanaka dze magnesium dzinosanganisira maruva, marimu, zviyo zvakakwana, uye miriwo miriwo. Kufanana nemavhithamini B6, magnesium inodiwa pakugadzira serotonin.
Dzidzira
Kushanda muviri nguva dzose ndeimwe yenzira dzakanakisisa uye dzisingadhuri dzekunatsiridza mafungiro uye chimwe chinhu chinogona kuiswa muurongwa hwehutano. Kurovedza muviri, kunyanya aerobic exercise, rinobudisa mafungiro ekusimudzira makemikari muuropi uye inogona kuderedza mahomoni ekumanikidza.
Sarudza chimwe chinhu chaunofarira uye chichanamatira, zvisinei kuti chiri kuenda kumitambo yekutamba, kuchinyorera kumakirasi ekudhanha, kutamba tennis, kumunda, kana kutora kufamba kamwe kunze kwemangwanani oga oga kwemaminitsi makumi matatu nemazuva mashanu pavhiki.
Light Therapy
Kuwana zuva rakakwana kunogona kuva rakakosha kwekuchinja kwemazuva emamiriro ezvinhu anowanikwa mumwedzi yakaoma yechando.
Kujekesa kuchiedza mangwanani (semuenzaniso nokutora kufamba kunze) kunogona kubatsira muviri kurara / kumuka kwehupenyu zvakanaka. Kubudiswa kwe serotonin, kemikemikari yakakosha iyo inokosha mukukonzera manzwiro edu, inoshandurwa mangwanani kana ichienda kune chiedza. Munguva yechando kana pasina chiedza chezuva, serotonin dzinogona kudonha, zvichiita kuti tinzwe takaneta uye tinowanzotarisana nehuwandu hwemamiriro ehupfumi (SAD).
Imwe nzira ndeyekudzivirira kwechiedza (3,000 kusvika ku10 000 lux). Kune marudzi akasiyana-siyana anowanika, kubva pamabhokisi mabhokisi kusvika kuvhenekeri, izvo zvinowanzoshandiswa kwemaminitsi 20-30 pazuva.
Kunyange zvazvo vari mari inodhura kubva ku $ 150 kusvika ku $ 500, vangave vakafukidzwa nenishuwarenzi.
Zvinonzwisisika: Mashoko anowanikwa pane ino yepaiti inoitirwa zvinangwa zvekudzidzisa chete uye haisi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.