Isingeniso
Ukuthukuthela akugcini nje ngokulimaza impilo yethu yengqondo, kulimaza nezinhliziyo zethu, ubuchopho nezinhlelo zamathumbu, ngokusho kodokotela nocwaningo lwakamuva. Yiqiniso, kuwumzwelo ovamile wonke umuntu aba nawo—idlanzana lethu lihlala lizolile lapho umshayeli esinqamula noma umqashi esenza sifike kwaze kwahlwa. Kodwa ukucasuka kaningi noma isikhathi eside kungabangela izinkinga.Kunezindlela zokwenza ukuthi intukuthelo yakho ingenzi umonakalo omkhulu. Amasu anjengokuzindla angasiza, njengoba kungasiza nokufunda ukuveza intukuthelo yakho ngezindlela ezinempilo.
Ucwaningo ngemiphumela yentukuthelo enhliziyweni
Olunye ucwaningo lwakamuva lwabheka imiphumela yentukuthelo enhliziyweni. Ithole ukuthi intukuthelo ingaphakamisa ingozi yokuhlaselwa yinhliziyo ngoba ikhubaza ukusebenza kwemithambo yegazi, ngokusho kocwaningo lukaMeyi kuJournal of the American Heart Association.
Abacwaningi bahlola umthelela wemizwa emithathu ehlukene enhliziyweni: intukuthelo, ukukhathazeka nokudabuka. Iqembu elilodwa labahlanganyeli lenza umsebenzi owabathukuthelisa, elinye lenza umsebenzi owabenza bakhathazeka, kuyilapho elesithathu lenza umsebenzi oklanyelwe ukubangela ukudabuka.
Ososayensi babe sebehlola ukusebenza kwemithambo yegazi kumhlanganyeli ngamunye, besebenzisa i-blood pressure cuff ukuze bacindezele futhi bakhulule ukugeleza kwegazi engalweni. Labo ababeseqenjini elithukuthele babenegazi elibi kakhulu kunalabo abakwabanye; imithambo yabo yegazi ayizange ivuleke kangako.” Siyacabanga ngokuhamba kwesikhathi uma uthola lokhu kuthukwa okungapheli emithanjeni yakho ngoba ucasuka kakhulu, lokho kuyokushiya engozini yokuba nesifo senhliziyo,” kusho uDkt. Daichi Shimbo. , uprofesa wezokwelapha e-Columbia University kanye nombhali oholayo wocwaningo.
Intukuthelo ingaphazamisa isistimu yakho yamathumbu
Odokotela baphinde bathola ukuqonda kangcono ukuthi intukuthelo iluthinta kanjani uhlelo lwakho lwe-GI.
Lapho umuntu ecasuka, umzimba ukhiqiza amaprotheni nama-hormone amaningi akhulisa ukuvuvukala emzimbeni. Ukuvuvukala okungapheli kungakhuphula ingozi yezifo eziningi.
Isimiso somzimba sezinzwa esizwelayo—noma “impi noma indiza”—naso siyasebenza, esivimba igazi lisuke emathunjini liye emisipheni emikhulu, kusho uStephen Lupe, umqondisi wezokwelapha zokuziphatha emnyangweni we-Cleveland Clinic we-gastroenterology, hepatology kanye nokudla okunomsoco. Lokhu kunciphisa ukunyakaza epheshaneni le-GI, okungaholela ezinkingeni ezifana nokuqunjelwa.
Ngaphezu kwalokho, isikhala phakathi kwamangqamuzana olwelwesi lwamathumbu siyavuleka, okuvumela ukudla okwengeziwe nemfucuza ukuthi kungene kulawo magebe, okudala ukuvuvukala okungaphehla izimpawu ezinjengobuhlungu besisu, ukuqunjelwa noma ukuqunjelwa.
Intukuthelo ingaphazamisa ukusebenza kobuchopho bakho
Intukuthelo ingalimaza ukusebenza kwethu kwengqondo, kusho uJoyce Tam, uprofesa osizayo wesayensi yengqondo neyokuziphatha e-Rush University Medical Center e-Chicago. Kuhilela amangqamuzana ezinzwa ku-prefrontal cortex, indawo engaphambili yobuchopho bethu engathinta ukunaka, ukulawula ingqondo kanye nekhono lethu lokulawula imizwa.
Intukuthelo ingabangela umzimba ukuba ukhiphe amahomoni okucindezeleka egazini. Amazinga aphezulu amahomoni okucindezeleka angalimaza amaseli ezinzwa ku-prefrontal cortex yobuchopho kanye ne-hippocampus, kusho uTam.
Ukulimala kwe-prefrontal cortex kungathinta ukwenza izinqumo, ukunakwa kanye nomsebenzi wokuphatha, uyanezela.
I-hippocampus, ngakolunye uhlangothi, iyingxenye eyinhloko yobuchopho esetshenziselwa inkumbulo. Ngakho lapho izinzwa ezilimele, lokho kungaphazamisa ikhono lokufunda nokugcina ukwaziswa, kusho uTam.
Indlela yokulawula intukuthelo
Okokuqala, thola ukuthi uthukuthele kakhulu noma uvame kakhulu. Awukho umthetho oqinile futhi osheshayo. Kodwa ungase ube nesizathu sokukhathazeka uma uthukuthele izinsuku eziningi kunokuba kungenjalo, noma izingxenye ezinkulu zosuku, kusho u-Antonia Seligowski, umsizi kaprofesa wezifo zengqondo eMassachusetts General Hospital naseHarvard Medical School, ofunda inhliziyo yobuchopho. uxhumano.
Ukuthukuthela kafushane kuhlukile kunokuba ube nentukuthelo engapheli, uthi."Uma niba nengxoxo ethukuthele njalo noma nicasuka njalo, lokho kungaphakathi kokuhlangenwe nakho komuntu okuvamile. isikhathi eside, lapho uthola okuningi ngempela futhi mhlawumbe nakakhulu nakakhulu, yilapho kuyingozi empilweni yakho.” Iqembu lakhe libheka ukuthi ingabe ukwelashwa kwengqondo, njengezinhlobo ezithile zokwelapha noma izivivinyo zokuphefumula, kungase futhi. ukwazi ukuthuthukisa ezinye zezinkinga zomzimba ezibangelwa intukuthelo.
Abanye odokotela batusa amasu okulawula intukuthelo. I-hypnosis, ukuzindla kanye nokucabanga kungasiza, kusho i-Lupe yaseCleveland Clinic. Kanjalo futhi kungashintsha indlela osabela ngayo entukuthelweni.Yehlisa ukusabela kwakho. Zama ukuqaphela indlela ozizwa ngayo futhi wehlise ijubane impendulo yakho, bese ufunda ukuyiveza. Futhi ufuna ukwenza isiqiniseko sokuthi awuwucindezeli umuzwa, njengoba lokho kungase kubuyisele emuva futhi kukhulise imizwelo. Esikhundleni sokuthethisa ilungu lomndeni lapho uthukuthele noma ushaya into ethile phansi, ithi, “Ngithukuthele ngoba X, Y kanye no-Z, ngakho-ke angithandi ukudla nawe noma ngidinga ukwanga noma ukusekelwa,” kusikisela uLupe.” Yehlisa le nqubo,” usho kanje.
Isikhathi sokuthumela: Jul-15-2024