Efumaneka kufuphi nenkunzi nganye, iingqungquthela zakho ze-adrenal zikhulula i-hormones (ezifana ne-adrenaline kunye ne-cortisol) enceda umzimba wakho uphendule kwiimeko ezixinzelelekileyo (ngokukhawuleza ukupompa amanqanaba akho wamandla, umzekelo). Uphando lubonisa ukuba xa uhlala uxhatshazwa ngokomzimba, ingqondo, okanye uxinzelelo lwengqondo, isimiso sakho se-hormone sisenokuthi "siphelile" kwaye ngokwenene siphumelele ama-hormone aphantsi.
Le meko yokuxhalaba - eyaziwa ngokuba yinkxalabo ye-adrenal - inxulumene nokukhathala okungapheliyo, izifiso zokutya, ukuguquka kwemizwelo kunye nokufumana ubunzima.
Kubalulekile ukuba uqaphele ukuba ukukhathala kwama-adrenal akuyiyo i-diagnostic ye-medical diagnosis.
Iimpawu kunye neempawu zoxinzelelo lwe-Adrenal
Ngokuqhelekileyo kuziswa ngokuxinzeleleka kwexesha elide (ngokuqhelekileyo lidibaniswa nokutya okungondlekiyo, ukugqithisa okukhulu, nokungabikho kokulala ngokwaneleyo), ukukhathala komzimba kubonakala ngokukhathala kwamandla. Ezinye iimpawu kunye neempawu ziquka:
- Kuxhomekeke kwiCafeine
- Imizila engavumelekanga yokuya esikhathini
- Ukungabikho
- Ukuzuza ubunzima (ngokukodwa malunga nesisu)
- Intlungu kunye / okanye intlungu
- Iinqwenela zetyuwa
- Intloko
- Libido ephantsi
Khumbula ukuba imeko eziqhelekileyo ezifana nokudakumba kunye ne- fibromyalgia kunokubangela iimpawu ezifanayo.
Izilungiso zoxinzelelo lwe-Adrenal
Nazi ezinye izisombululo zendalo zokulwa nokukhathala kwamanzi kunye nokubuyisela amandla akho.
1) I-Adrenal Fatigue Diet
Ukwandisa amanqanaba akho e- vitamin C (efumaneka kwi-citrus, i-red bell pepper, ipapaya kunye ne-broccoli) kunye ne-vitamin B5 (etholakala kwiimbewu zelanga, iimbotyi, i-yogurt kunye nengqolowa) ngokutya okanye izongezo zinganceda ukuphucula iimpawu zokukhathala komzimba.
Uninzi lwe-caffeine lunokuthi uthathe umonakalo kwiintlanzi zakho ze-adrenal. Ukunciphisa i-caffeine yokudla, zama ukunyusa i-coffee kunye ne-soda ngokuncinci nge-caffeine iziphuzo ezifana ne-green tea.
2) Iingcambu ze-Adrenal Fatigue
Ukuze uphumule utywala lwe-adrenal, jonga kwi-adaptogens. Leli klasi leemifuno (elibandakanya i- ginseng , ashwaghandha , kunye ne-rhodiola) kucatshangelwa ukwakha ukuxhatshazwa kwimizimba, iikhemikhali kunye neengxaki zezinto eziphilayo, kunye nokukhulisa amandla kunye nobukhulu bakho.
Ngokomzekelo, ngovavanyo luka-2009, abaphandi bafumanise ukuba ukuthatha i-576 mg ye-rhodiola echanekileyo kwinqanaba lokuncedisa imihla ngemihla iyanciphisa uxinzelelo kunye nokwandiswa kwentsebenzo yengqondo (ngaphandle kokuvelisa imiphumo emibi) kwiqela labantu abadala abanexinzelelo.
3) Ukuxhasa i-Adrenals yakho ngexinzelelo lokuxinwa
Ukugcina uxinzelelo lwakho kukubangela ukunciphisa ukukhathala kwe-adrenal. Uphando lubonisa ukuba i-yoga, ukucamngca, kunye ne- tai chi sinokukunceda ukunciphisa amanqanaba akho e-cortisol nokunciphisa uxinzelelo lwakho. Ukufumana uxinzelelo olungqongqo, kuquka enye yezinto ezinokubandezela-okanye ezinye iindlela zokuphumla, ezifana nokuphefumula-kwindlela yakho yemihla ngemihla.
Ukuzivocavoca kusebenza ngokufanelekileyo ekulawuleni uxinzelelo, kodwa ukusebenza kwe-cardiovascular strength (efana nokuqhuba okanye ukuhamba ngebhayisikili) kunokubangela ukutshiswa kwezinye iimeko.
Ukusebenzisa iziNyango zeNdalo zeMpilo ye-Adrenal
Ngenxa yokungabikho kokuxhasa uphando, kungekudala ukuba kuncomeke nayiphi na isilungiso sendalo sokhathala komzimba. Ukuba ucinga ukusebenzisa elinye iyeza, xela ugqirha ngaphambi kokuba uqale irejimen yakho yokuncedisa. Hlalani nikhumbule ukuba izilwanyana zendalo kufuneka zingasetyenziselwa ukuba zithathele unyango oluqhelekileyo kunyango lwempilo engapheliyo.
Imithombo:
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Olsson EM, von Schéele B, iPanossian AG. Uvavanyo oluthile olungabonakaliyo, oluyimpumpo, oluyi-placebo, olufana ne-parallel-group study of the standard-shr-5 lweengcambu zikaRhodiola rosea ekunyangeni izifundo ngokukhathala okuxinzelelekileyo. " I-Planta Medica 2009 75 (2): 105-12.
Tang YY, Ma Y, Wang J, Fan Y, Feng S, Lu Q, Yu Q, Sui D, Rothbart MK, Fan M, Posner MI. Uqeqesho olufutshane lokucamngca ngexesha elifutshane luphucula ingqwalaselo kunye nokuzilawula. " Iinkqubo ze-National Academy of Sciences e-United States of America 2007 23; 104 (43): 17152-6.
West J, Otte C, Geher K, Johnson J, Mohr DC. "Iimpembelelo zeHata yoga kunye nomdaniso waseAfrika kwixinzelelo ebonakalayo, ithintela, kunye ne-cortisol." Ama-Annal of Medicine of Medicine 2004 28 (2): 114-8.