Intshayelelo
Ukuba nomsindo akugcini nje ukulimaza impilo yethu yengqondo, kuyingozi nakwiintliziyo zethu, ubuchopho kunye neenkqubo zesisu, ngokutsho koogqirha kunye nophando lwakutsha nje. Kakade ke, yimvakalelo eqhelekileyo ukuba wonke umntu uvakalelwa kukuba—bambalwa kuthi abahlala bezolile xa umqhubi esikisa okanye esenzelwa ukuba sishiywe lixesha. Kodwa ukucaphuka rhoqo okanye ixesha elide kunokubangela iingxaki. Kukho iindlela zokugcina umsindo wakho ungenzi umonakalo omkhulu. Amacebo afana nokucamngca anokunceda, njengokuba nokufunda ukuvakalisa umsindo wakho ngeendlela eziphilileyo.
Uphando ngemiphumo yomsindo entliziyweni
Olunye uhlolisiso lwakutshanje luye lwajonga imiphumo yomsindo entliziyweni. Ifumene ukuba umsindo unokuphakamisa umngcipheko wokuhlaselwa yintliziyo ngenxa yokuba uphazamisa ukusebenza kwemithambo yegazi, ngokutsho kwesifundo sikaMeyi kwi-Journal ye-American Heart Association.
Abaphandi bavavanya impembelelo yeemvakalelo ezintathu ezahlukeneyo entliziyweni: umsindo, ixhala kunye nosizi. Elinye iqela labathathi-nxaxheba lenza umsebenzi owabacaphukisayo, elinye lenza umsebenzi owabenza baxhalaba, ngoxa elesithathu lenza umthambo owawulungiselelwe ukubangela usizi.
Izazinzulu ziye zavavanya ukusebenza kwemithambo yegazi kumthathi-nxaxheba ngamnye, zisebenzisa i-cuff yoxinzelelo lwegazi ukukhama nokukhulula ukuhamba kwegazi engalweni. Abo bakwiqela elinomsindo babenegazi elibi ngakumbi kunabo babanye; Imithambo yegazi yabo ayizange ivuleke kangako.” Siyaqikelela ekuhambeni kwexesha ukuba ufumana ezi zithuko zingapheliyo kwimithambo yakho ngenxa yokuba uba nomsindo kakhulu, oko kuya kukushiya usengozini yokuba nesifo sentliziyo,” utsho uGqr. Daichi Shimbo. , unjingalwazi weyeza kwiYunivesithi yaseColumbia kunye nombhali okhokelayo wokufunda.
Umsindo unokuphazamisa inkqubo yakho yesisu
Oogqirha nabo bafumana ukuqonda okungcono malunga nendlela umsindo ochaphazela ngayo inkqubo yakho ye-GI.
Xa umntu enomsindo, umzimba uvelisa iiprotheyini ezininzi kunye neehomoni ezonyusa ukuvuvukala emzimbeni. Ukuvuvukala okungapheliyo kunokunyusa umngcipheko wezifo ezininzi.
Inkqubo ye-nervous system enovelwano-okanye "imfazwe okanye indiza" nayo iyasebenza, ekhupha igazi ukusuka emathunjini ukuya kwizihlunu ezinkulu, uthi uStephen Lupe, umlawuli weyeza lokuziphatha kwiSebe leCleveland Clinic ye-gastroenterology, i-hepatology kunye nesondlo. Oku kunciphisa intshukumo kwiphecana le-GI, elinokukhokelela kwiingxaki ezifana nokuqunjelwa.
Ukongeza, isithuba esiphakathi kweeseli ezikwinwebu yamathumbu siyavuleka, nto leyo evumela ukutya okuninzi kunye nenkunkuma ukuba ingene kwezo zikhewu, nto leyo eyenza ukudumba okungaphezulu okunokuthi kuphembelele iimpawu ezinjengeentlungu zesisu, ukuqunjelwa okanye ukuqhina.
Umsindo unokuphazamisa ukusebenza kwengqondo yakho
Umsindo unokwenzakalisa ukusebenza kwethu kwengqondo, utshilo uJoyce Tam, unjingalwazi oncedisayo wengqondo kunye nesayensi yokuziphatha kwiZiko lezoNyango leYunivesithi yaseRush eChicago. Ibandakanya iiseli ze-nerve kwi-prefrontal cortex, indawo yangaphambili yengqondo yethu enokuchaphazela ingqalelo, ukulawula kwengqondo kunye nokukwazi kwethu ukulawula iimvakalelo.
Umsindo unokubangela ukuba umzimba ukhulule amahomoni oxinzelelo egazini. Amanqanaba aphezulu eehomoni zoxinzelelo anokonakalisa iiseli zemithambo-luvo kwi-prefrontal cortex yobuchopho kunye nehippocampus, utshilo uTam.
Umonakalo kwi-cortex yangaphambili inokuchaphazela ukwenza izigqibo, ingqalelo kunye nomsebenzi wokulawula, uyongezelela.
Ihippocampus, okwangoku, yeyona ndawo iphambili yengqondo esetyenziswa kwinkumbulo. Ngoko xa imithambo-luvo yonakele, oko kunokuphazamisa amandla okufunda nokugcina inkcazelo, utsho uTam.
Indlela yokulawula umsindo
Okokuqala, fumanisa ukuba unomsindo kakhulu okanye rhoqo. Akukho mthetho unzima kwaye ukhawulezayo. Kodwa unokuba nesizathu sokuxhalaba ukuba unomsindo kangangeentsuku ezininzi, okanye kangangeentsuku ezininzi, utshilo u-Antonia Seligowski, unjingalwazi oncedisayo wezifo zengqondo kwiSibhedlele Jikelele saseMassachusetts kunye neHarvard Medical School, ophonononga ingqondo-ntliziyo. uqhagamshelwano.
Ukuba nomsindo ngokufutshane kwahlukile kunokuhlala unomsindo, uthi: “Ukuba nisoloko nincokola nicaphukile okanye nicaphuka ngokuphindaphindiweyo, oko kuyenzeka kumntu oqhelekileyo. ixesha elide, xa ngokwenene ufumana okuninzi kwaye mhlawumbi ngakumbi ngakumbi, kulapho kuyingozi kwimpilo yakho. ukwazi ukuphucula ezinye zeengxaki zomzimba ezibangelwa ngumsindo.
Abanye oogqirha bacebisa iindlela zokulawula umsindo. I-Hypnosis, ukucamngca kunye nengqondo kunokunceda, utsho iCleveland Clinic's Lupe. Ngokunjalo unokutshintsha indlela ophendula ngayo xa unomsindo.Yehlisa indlela osabela ngayo. Zama ukuqaphela indlela oziva ngayo kwaye ucothise impendulo yakho, uze ufunde ukuyivakalisa. Kwakhona ufuna ukuqiniseka ukuba awuyicinezeli imvakalelo, njengoko oko kunokubuyisela umva kwaye kuyandise uvakalelo. Endaweni yokungxolisa ilungu lentsapho xa unomsindo okanye uhlaba into ethile, yithi, “Ndinomsindo ngenxa yokuba u-X, Y. kunye no-Z, ngoko ke andithandi ukutya nawe okanye ndifuna ukwangiwa okanye inkxaso,” utsho uLupe.
Ixesha lokuposa: Jul-15-2024