Uxinzelelo lubangela intlungu- kwaye hayi kuphela yimvakalelo, njengokudana, iinyembezi kunye nemvakalelo yokungabi nathemba, kodwa nenyama. Izifundo ezipapashwe kwijenali zonyango lwangaphandle zibonisa ukuba uxinzelelo lungazibonakalisa njengentlungu yomzimba.
Umahluko ngokwenkcubeko
Nangona singekacingelanga ukuba sicinge ngokudandatheka njengentlungu yomzimba, kwezinye inkcubeko kunjalo, ngakumbi kulapho i-Tatu ithetha ngokusesikweni impilo yengqondo. Umzekelo, kwinkcubeko yaseTshayina naseKorea, uxinzelelo lujongwa njengentsomi. Ke ngoko, izigulana, ngaphandle kokutsala ukuba iintlungu zomzimba zinokuba luphawu lweziphazamiso zengqondo, jika koogqirha ukuba ziphathe iimpawu zabo zomzimba, kwaye zingachazi uxinzelelo. Kodwa ukuhlala sikhumbula ezi mpawu zomzimba zibaluleke kakhulu njengeziphumo zemvakalelo.
E-Asia, imiqondiso yoxinzelelo ekucingeni ayibhatali
Ifoto: HARTAHH.USPUS.com.
Ingabangela ukhathalelo kwimiqondiso
Okokuqala, yeyona ndlela ibalaseleyo yokulawula umzimba kunye nengqondo yakho. Iimpawu zomzimba zinokusayina malunga nokusondela kwexesha lokudakumba okanye ukubonisa ukuba unoxinzelelo. Kwelinye icala, iimpawu zomzimba zibonisa ukuba uxinzelelo lwenene luyinyani kwaye lungonakalisa impilo yethu eqhelekileyo. Nazi ezona zisixhenxe kwezona ndlela ziqhelekileyo zoxinzelelo:
1. Ukudinwa okanye ukuncitshiswa rhoqo kwinqanaba lamandla
Ukudinwa-uqhubeka gwenxa koxinzelelo. Ngamanye amaxesha sonke sifumana ukwehla kwinqanaba lamandla kwaye sinokuziva isilayidi ekuseni, ngethemba lokulala kunye nokubukela umabonwakude, endaweni yokuya emsebenzini. Nangona sihlala sikholelwa ukuba ukuphatha sisiphumo soxinzelelo, uxinzelelo lunokubangela ukubakhathalela. Nangona kunjalo, ngokuchasene nokudinwa kwemihla ngemihla, ukudinwa okunxulunyaniswa nokudakumba, kunokubangela iingxaki ngokuchasene nengqwalaselo, imvakalelo yokungakhathali kunye nokungakhathali nokungakhathali. UGqr Maurizio SWVA, UMlawuli weNkqubo yoPhando kwiKlinikhi kwiSibhedlele iBoston yeProfayili ye-Massachusetts, kwizinto ezibonisa ukuba baziva belale i-chargaltive, oko kuthetha ukuba baziva benesidenge nangexesha elipheleleyo ukuphumla ebusuku. Nangona kunjalo, ekubeni uninzi lwezifo zomzimba, ezinje ngosulelo kunye neentsholongwane, zinokubangela ukuba ukukhabiwe, kunzima ukuqonda ukuba i-Devious ixhunyiwe. Enye yeendlela ukungqina: nangona everyday ukukhathala luphawu lo isigulo sengqondo, ezinye iimpawu, ezifana lusizi, nokungabi nathemba kunye Angedonia (nokungabikho ngothakazelelo umsebenzi ngemihla) nako kuba khona uxinezeleko.
2. Ukunciphisa ukunganyamezeli iintlungu (okanye, ngokuchaseneyo, yonke into ibuhlungu ngaphezu kwesiqhelo)
Ngaba ukhe ube nemvakalelo yokuba i-nerve yakho ivutha, kodwa awukwazi ukufumana nasiphi na isizathu sentlungu yakho? Njengoko yayihamba, uxinzelelo kunye nentlungu rhoqo. Olunye uphando luka-2015 lubonise unxibelelwano phakathi kwabantu ekuhlambululeni, kwaye lwancitshiswa unyamezelo lwentlungu, ngelixa olunye uphando luka-2010 lubonisa ukuba le ntlungu ichaphazela abantu boxinzelelo. Ezi mpawu zimbini azinabo ubudlelwane obucacileyo be-causal, kodwa kubalulekile ukubazivavanya kunye, ngakumbi ukuba ugqirha ucebisa amayeza. Olunye uhlolisiso lubonisa ukuba ukusetyenziswa kwe-antidepressussuss akunakunceda kuphela ukuququzelela uxinzelelo, kodwa kuye kwenza njengento engeyiyo i-anesthetic, ukukhulula iintlungu.
3. Intlungu ngasemva okanye i-qubrication kwimisipha
Ekuseni unokuziva ulunge, kodwa xa usenza umsebenzi okanye uhlala ngasemva kweDesika yeDyunivesithi, uqalisa ukwenzakalisa umva. Isenokuba luxinzelelo okanye uxinzelelo. Nangona zihlala zinxulunyaniswa nokuma kancinci okanye ukwenzakala, zinokuba luphawu loxinzelelo lwengqondo. Uphononongo olwenziwe ngo-2017 kumzekelo wabafundi abayi-1013 beeyunivesithi zaseCanada babonisa unxibelelwano ngqo phakathi koxinzelelo kunye nentlungu yangasemva.
Iingcali zengqondo kunye nonyango lwengqondo ixesha elide zikholelwa ukuba iingxaki zemvakalelo zinokubangela iintlungu ezingapheliyo, kodwa amanqaku abo asafundwa, umzekelo, ubudlelwane phakathi koxinzelelo lomzimba. Izifundo zamva nje zibonisa ukuba ukuvuvukala emzimbeni kunokuba nohlobo oluthile lwesimo sengqondo senethiwekhi kwingqondo yethu. Kukholelwa ukuba ukuvuvukala kunokuphazamisa imiqondiso yengqondo, kwaye ngenxa yoko inokubaluleka koxinzelelo kunye nendlela esiyiphatha ngayo.
Intloko ebuhlungu inokuthetha ngeengxaki zengqondo
Ifoto: HARTAHH.USPUS.com.
4. Intloko
Phantse wonke umntu ngamanye amaxesha amava entloko. Ziqhelekile kangangokuba sihlala sizibhala ngeeakhawunti njengento inzima. Iimeko zoxinzelelo emsebenzini, ezinje nge-quagge, inokubangela ukuba le ntsizana. Nangona kunjalo, intloko yakho ayisoloko ibangelwa uxinzelelo, ngakumbi ukuba unyamezele umntu osebenza naye ngaphambili. Ukuba uqaphele ukuba uqalise intloko yemihla ngemihla, inokuba luphawu loxinzelelo. Ngokungafaniyo nentloko ebuhlungu kunye ne-migraine, intloko edibeneyo yoxinzelelo, musa ukwenza umsebenzi womntu. Olu hlobo lwentloko oluchazwe sisiseko sentloko yesizwe njenge "tyhefu yevolthi" inokuziva ngathi imvakalelo encinci yokutsala, ngakumbi ngeenxa zonke. Nangona ezi ntloko ziqhutywa ngabathengisi bei-painkillet engacocekanga, zihlala ziphindaphindwa rhoqo. Ngamanye amaxesha iintloko zeNtloko zoxinzelelo zinokuba luphawu lwengxaki enkulu yokudakumba.
Nangona kunjalo, intloko ayisiyiyo kuphela uphawu lokuba iintlungu zakho zinokuba yingqondo. Abantu abanoxinzelelo bahlala befumana iimpawu ezongeziweyo, ezinjengobuhlungu, iimvakalelo zokungakhathali kunye nokunciphisa amandla.
5. Iingxaki ngamehlo okanye zithintelo
Ngaba ucinga ukuba umhlaba ujonge? Ngelixa uxinzelelo lunokwenza umhlaba nge-grey kunye nobuqili, isifundo esinye senziwe ngo-2010 eJamani sibonisa ukuba le ngxaki impilo yengqondo inokuchaphazela umbono. Kolu phononongo, abantu abangama-80 abanoxinzelelo abantu bekunzima ukwahlula imifanekiso eminyama nemhlophe. Le phenonon eyaziwa ngokuba ngabaphandi 'njengombono ohlukileyo "unokuchaza ukuba kutheni uxinzelelo lunokwenza ubuhlungu behlabathi.
6. Intlungu esiswini okanye imvakalelo yokungalungisi esiswini
Le yimvakalelo yentlungu yesisu-yenye yezona zimpawu zixabisekileyo zoxinzelelo. Nangona kunjalo, xa ukrwada kuqala esiswini, kulula ukubhala kwigesi okanye iintlungu zokuya esikhathini. Ukwanda kwentlungu, ngakumbi xa uxinzelelo, lunokuba luphawu loxinzelelo. Ngapha koko, abaphandi besikolo saseHarvard abaphandi bacinga ukuba ukungonwabisi esiswini, njengama-spasms, ukubhabha kunye ne-nausea, kunokuba luphawu lwempilo yengqondo. Ngokutsho kwabaphandi eHarvard, uxinzelelo lunokubangela (okanye ube sisiphumo) ukuvuvukala kwenkqubo yokugaya ngentlungu, ekulula ukwamkela izifo ezinje ngefoldi ye-foull okanye i-bill yentsimbi. Oogqirha kunye nezazinzulu ngamanye amaxesha zibizwa ngokuba ngamathumbu ze "yengqondo yesibini" kuba bafumana unxibelelwano phakathi kwempilo yempilo nentlalo-ntle. Isisu sethu sigcwele iintsholongwane ezintle, kwaye ukuba kukho ukungalingani iintsholongwane eziluncedo, iimpawu zexhala kunye noxinzelelo zinokwenzeka. Ukutya okutyayo kunye nokwamkela i-piriotics kunokuphucula impilo yamathumbu, enokuphucula imeko, kodwa kuya kufuneka ngakumbi.
7. Iingxaki zokugaya okanye ukusebenza ngokungaqhelekanga
Iingxaki zokugaya, ezinjengokuqunjelwa kunye norhudo, zinokubangela iintloni kunye nokungonwabi. Kulula ukucinga ukuba ukungonwabi ngamathumbu kuxhomekeke ngenxa yokugula emzimbeni, ngokufuthi kubangelwa yityhefu okanye intsholongwane ye-gestroinal. Kodwa iimvakalelo ezinjengobuhlungu, ixhala kunye noxinzelelo zinokuphazamisa umsebenzi wephecana lethu lokuganga lokugaya. Olunye uphando luka-2011 lusuka lubekho ubudlelwane phakathi koxinzelelo, uxinzelelo kunye nentlungu ye-gestrointenal.
Intlungu-enye indlela yokunxibelelana nengqondo yakho
Ukuba uziva ungonwabanga, ufunda nokuthetha ngeemvakalelo ezingathandekiyo, ezinjengobuhlungu, umsindo kunye nehlazo, inokukhokelela kwinto yokuba iimvakalelo ziya kuzibonakalisa emzimbeni. Ukuba ufumana nayiphi na kwezi mpawu zomzimba ixesha elide, bhalisa ukuze ufumane imvume kugqirha wakho okanye umongikazi. Ngokutsho kweMbutho yaseMelika yeZengqondo, uxinzelelo yenye yezona zigulo ziqhelekileyo zengqondo, apho abantu abadala abangama-14.8 badala baseMelika bayagula minyaka le.
Uxinzelelo lunokubangelwa ziindlela ezahlukeneyo, ezinje ngemfuza, uxinzelelo okanye ukwenzakala ebuntwaneni, kunye nokwenziwa kweekhemikhali zobuchopho. Abantu abanengxaki yokudakumba, uncedo lweengcali, njengokunyanga kwengqondo kunye namayeza, zihlala zifuna ukubuyela ngokupheleleyo. Ke ngoko, kwindawo yokwamkela, ukuba ukrokrela ukuba ezi mpawu zomzimba zinokungaphezulu kokungaphezulu kokungaphezulu, zicele uvavanyo loxinzelelo kunye noxinzelelo. Ke, ugqirha wakho uya kuba nakho ukukunika uncedo oluyimfuneko.