E fumaneha haufi le liphio tse ka holimo, liphatsa tsa hau tsa li-adrenal li ntša li-hormone (tse kang adrenaline le cortisol) tse thusang 'mele oa hau hore o arabele maemong a sithabetsang (ka ho qeta nako e khutšoanyane matla a hao a matla). Lipatlisiso li bontša hore ha u lula u le mahlomoleng 'meleng, kelellong kapa maikutlong, tsamaiso ea hao ea li-hormone ea khatello ea kelello e ka' na ea "khathala" 'me ha e le hantle e hlahisa lihomone tsa khatello ea kelello.
Boemo ba mokhathala - bo tsejoang ka ho fetisisa e le mokhathala oa adrenal - bo amahanngoa le mokhathala o sa foleng, litakatso tsa lijo, mehopolo ea maikutlo le boima ba 'mele.
Ke habohlokoa ho hlokomela hore mokhathala oa adrenal ha o amoheloe ka bongaka ka bongaka.
Matšoao le Matšoao a Mokhathala oa Adrenal
Ka tloaelo ho tlisoa ke khatello ea kelello ea nako e telele (hangata e kopantsoe le phepo e nepahetseng, ho sebelisa matla a mangata, le ho hloka boroko bo lekaneng), mokhathala o moholo o khetholloa ke ho hloka matla ha matla. Matšoao le matšoao a mang a kenyelletsa
- Ho itšetleha ka caffeine
- Nako e tloaelehileng ea ho ea khoeling
- Ho tsieleha
- Boima ba mafura (haholo-holo ho pota mpa)
- Matšoao a mesifa le / kapa a kopantsoeng
- Litakatso tsa letsoai
- Moriri oa hlooho
- Low libido
Hopola hore maemo a tloaelehileng a kang ho tepella maikutlo le fibromyalgia a ka baka matšoao a tšoanang.
Litlhahiso bakeng sa mokhathala oa Adrenal
Mona ke mekhoa e meng ea tlhaho ea ho loantša mokhathala oa adrenal le ho khutlisa matla a hau.
1) Lijo tsa Adrenal Fatigue Diet
Ho eketsa litekanyetso tsa vithamine ea C (tse fumanoang ka li-citrus, pelepele tse khubelu, lipaya le broccoli) le vithamine B5 (e fumanoang ka peo ea soneblomo, li-mushroom, yogurt le poone) ka lijo tsa hau kapa li- supplement li ka thusa ho kokobetsa matšoao a mokhathala oa adrenal.
Ho noa haholo ka caffeine ho ka 'na ha e-ba le liphello tse bohloko ho litšoelesa tsa hau tsa adrenal. E le hore u se ke ua noa k'hafeine ea hao, leka ho fokotsa kofi le soda ka botebo ka lino tse tlaase tse kang tea e tala.
2) Litlama bakeng sa mokhathala oa Adrenal
Bakeng sa khatello ea litlama ea mokhathala oa adrenal, talima li-adaptogens. Sehlopha sena sa litlama (tse akarelletsang ginseng , ashwaghandha , le rhodiola) ho nahanoa hore e tla haha khanyetso ea 'mele, lik'hemik'hale le likokoana-hloko, hammoho le ho matlafatsa matla le matla a hau.
Ka mohlala, phuputsong ea 2009, bafuputsi ba fumane hore ho noa 576 mg ea sopho e entsoeng ka rhodiola e tloaelehileng ka mokhoa oa tlatsetso letsatsi le leng le le leng ho fokotsa khatello ea maikutlo le ho eketsa ts'ebetso ea kelello (ntle le ho hlahisa liphello tse mpe) sehlopheng sa batho ba baholo ba tšoeroeng ke mokhathala o amanang le khatello ea kelello.
3) Tšehetsa Litakatso Tsa Hao ka Khatello ea Kelello Phallo
Ho boloka khatello ea kelello ke ntho ea bohlokoa ho fokotsa mokhathala o moholo. Lipatlisiso li bontša hore yoga, ho thuisa le tai e ka thusa ho fokotsa maemo a hau a cortisol le ho fokotsa khatello ea kelello. Bakeng sa liphallelo tse tsitsitseng tsa khatello ea kelello, ho akarelletsa le e 'ngoe ea mekhoa ena ea ho itšoara-ho tlōla-kapa mokhoa o mong oa boikhathollo, o kang phefumoloho e tebileng-ho kena ketsing ea hau ea letsatsi le letsatsi
Ho ikoetlisa ho boetse ho atlehisa ho sebetsana le khatello ea kelello, empa matla a ho sebetsa ha pelo (a kang ho matha kapa ho tsamaea ka maoto a libaesekele) a ka 'na a kenya letsoho khatellong ea maikutlo maemong a mang.
Ho Sebelisa Matšoao a Tlhaho bakeng sa Bophelo ba Adrenal Health
Ka lebaka la ho hloka tšehetso ea lipatlisiso, ho haufinyane ho khothaletsa tlhahiso ea tlhaho bakeng sa mokhathala oa adrenal. Haeba u nahana ho sebelisa mefuta e meng ea phekolo, buisana le ngaka pele u qala mekhoa ea ho tlatsetsa. Hopola hore mekhoa ea tlhaho ha ea lokela ho sebelisoa e le sebaka sa tlhokomelo e tloaelehileng ea ho phekola boemo bo botle bo sa foleng.
Lisebelisoa:
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Olsson EM, von Schéele B, Panossian AG. "Tlhahlobo ea sehlopha sa Rhodiola rosea ea ho phekola lihlooho tse nang le mokhathala o amanang le khatello ea kelello." Planta Medica 2009 75 (2): 105-12.
Tang YY, Y Y, Wang J, Fan Y, Feng S, Lu Q, Yu Q, Sui D, MK Rothbart, Fan M, Posner MI. "Koetliso ea nakoana ea ho thuisa e ntlafatsa tlhokomelo le boitlhompho." Proceedings of National Academy of Sciences ea United States of America 2007 23; 104 (43): 17152-6.
West J, Otte C, Geher K, Johnson J, Mohr DC. "Liphello tsa ho bapala ha Hatha yoga le Afrika le ho imeloa kelellong, ho ameha, le cortisol e boima." Annals of Behavioral Medicine 2004 28 (2): 114-8.