Akuyona imfihlo ukuthi ushukela ungadala izinkinga uma udlula onoshukela. Noma kunjalo, iningi labantu lidla ushukela omningi. Imiphumela elimazayo angaba nayo ephileni lakho ngokomzimba ifundelwe kahle, ngakho-ke sikhuluma kakhulu ngokunciphisa ukudla ushukela ukunciphisa ingozi yemiphumela enjalo njengezifo ezingamahlalakhona. Akukhona nje kuphela ukwenqatshwa okumnandi kungakwenza ube nempilo emzimbeni, kufanelekile ukunaka ukuthi ushukela uthinta kanjani impilo yethu yezengqondo:
Ushukela ungathinta imizwa yakho
Cishe uzwe igama elithi "ushukela ushukela" - futhi, mhlawumbe, libuye lishintshelwe emkhiqizweni we-donut noma igesi esikhundleni semikhiqizo enempilo ukuthola imali eyengeziwe yosuku olude. Kodwa-ke, ushukela kungenzeka ungabi yindlela enhle ethokozisayo. Ucwaningo lwakamuva lukhombisa ukuthi izibiliboco ezimnandi azinamthelela omuhle kwimoya.
Ushukela uthinta imizwa
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Eqinisweni, ushukela nesikhathi ungaba nomphumela ophambene. Olunye ucwaningo olushicilelwe ngonyaka we-2017 lukhombise ukuthi ukusetshenziswa kokudla okuphezulu koshukela kungakhulisa amathuba okuphazamiseka kwemizwa okungahleliwe kumadoda nabesifazane ngezikhathi ezithile zabesilisa nabesifazane. Ucwaningo lwakamuva olwenziwe ngonyaka ka-2019 luveze ukuthi ukusetshenziswa okujwayelekile kwamafutha agcwele kanye noshukela owengeziwe kuhlotshaniswa nomqondo owengeziwe wokukhathazeka kubantu abadala abangaphezu kweminyaka engama-60. Yize kudingeka ucwaningo olwengeziwe ukuqinisa ukuxhumana phakathi kwemizwa nokusetshenziswa ushukela, kubalulekile ukubheka ukuthi ukukhetha kokudla nendlela yokuphila kungathinta kanjani inhlala-kahle yakho yengqondo.
Gijima uhlelo lokwehla kwesisindo ngakunye
Izicelo eziningi zeselula zikusiza ukuthi uphumelele imikhuba enempilo ukuze unciphise isisindo futhi unganciphisi isisindo. Uhlelo lwakho luguqulwa kwizinhloso zakho nezidingo zokuqina komzimba. Vele wenze ukuhlolwa okusheshayo bese uqhubeka usebenze namuhla.
Kungenza buthaka amandla akho okubhekana nengcindezi
Uma umbono wakho ukubhekana nengcindezi kubandakanya i-pint kabhiya, awuwedwa. Abantu abaningi baphendukela emnandi lapho ukukhathazeka. Lokhu kungenxa yokuthi ukudla okumnandi kungakwenza buthaka amandla omzimba okuphendula ukucindezela. Ushukela ungakusiza ukuthi uzizwe ukhathazekile, ucindezela i-axis ye-hypothalamus kanye ne-adrenal pituitary (HPA) ebuchosheni bakho olawula ukusabela kwakho ekucindezelekeni. Abaphenyi base-University of California e-Davis bathola ukuthi ushukela ucindezela ingcindezi ecaleni laseCortisol kubahlanganyeli besifazane abaphilile, ukunciphisa umuzwa wokukhathazeka nokungezwani. ICortisol yaziwa njenge-hormone yengcindezi.
Noma kunjalo, impumuzo yesikhashana yamaswidi ingakwenza ube uncike kakhulu kushukela futhi wandise ubungozi bokukhuluphala kwezifo nezifo ezihlobene. Ocwaningweni, abesifazane abayi-19 kuphela abahlanganyele, kepha imiphumela yahambelana nezinye izifundo lapho kufundwa khona ushukela nokukhathazeka ngamagundane.
Ushukela ushintsha inhlala-kahle yakho
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Ushukela ungakhulisa ubungozi bokudangala
Kunzima ukulahla ukudla okujwayelekile, ikakhulukazi ngemuva kosuku olunzima. Kepha umjikelezo wokusebenzisa ushukela ukuphatha imizwa yawo angaqinisa imizwa yakho yosizi, ukukhathala noma ukuphelelwa yithemba. Izifundo eziningi zithole ukuxhumana phakathi kokudla ngokuqukethwe okuphezulu koshukela nokudangala. Ukusetshenziswa ngokweqile ushukela kubangela ukungalingani kwamakhemikhali athile ebuchosheni. Lokhu kungalingani kungaholela ekucindezelekeni futhi kwandise ngisho nengozi yesikhathi eside yokuphazamiseka kwengqondo kwabanye abantu. Eqinisweni, isifundo esenziwe ngonyaka ka-2017 sabonisa ukuthi amadoda adla ushukela omkhulu (amagremu angama-67 nangaphezulu nsuku zonke), ngamaphesenti angama-23 avame ukuthola ukutholwa kokucindezelwa kwemitholampilo iminyaka emi-5. Phezu kweqiniso lokuthi kuhlanganyele amadoda kuphela esifundweni, ubudlelwano phakathi koshukela nokudangala butholakala kwabesifazane.
Ukwenqatshelwa kwe-Sweet kungadala ukuhlaselwa ukwethuka
Ukulahla ushukela owenziwe kabusha kungenzeka kungabi lula njengoba ucabanga. Ukwenqaba ushukela kungadala imiphumela emibi, efana:
uvalo
-nosizi
Ukudideka kwesivumelwano
ukudinwa
Lolu mbuso ophoqelelwe ukubona ukuthi izimpawu zokukhanselwa ushukela zingafana kanjani nezimpawu zezinye izinto ezibangela. "Ubufakazi kanye nokwethenjwa kwemithombo ezincwadini kukhombisa ukufana okubalulekile nokuhlangana kwezidakamizwa okubangela ukuhlukunyezwa, noshukela," kuchaza i-Dkt Myster, ebhekwa njengochwepheshe esikoleni saseHarvard Medical School. Lapho othile efaka into ethile isikhathi esithile, umzimba waso ungena esimweni sokukhanselwa lapho uwuyeka. Ngithole ukuthi abantu abadla ushukela omkhulu ekudleni kwabo kungase ngendlela efanayo yokuthola umuzwa womzimba wokukhanselwa uma beyeka ukuphuza ushukela. "Ukuyeka ukumiswa kukashukela kungalingisa isifo esibi futhi kuzwakala kukuhlaselwa ukwethuka," kusho ukuthi ngizothola. Futhi uma unesifo esishaqisayo, izimpawu zalolu hlelo lokukhanselwa zinganda.
Ushukela unciphisa ubuchopho bamandla
Ucwaningo olusha lukhombisile ukuthi ukudla okuphezulu koshukela kungakhulisa imisebenzi yokuqonda ngisho nokungabikho kokuthola isisindo ngokweqile noma ukusetshenziswa ngokweqile kwamandla. Ucwaningo olwenziwe ngonyaka ka-2015 luveze ukuthi ukusetshenziswa kwenani elikhulu le-saham - eliqukethe iziphuzo ezibangelwa yimisebenzi ye-neurocontitive, njengokuthatha izinqumo nenkumbulo. Kuyiqiniso, izifundo zenziwa ngamagundane. Kepha ucwaningo lwakamuva lubonise ukuthi amavolontiya anempilo eneminyaka engama-20 + ayabi kakhulu ngokuhlolwa kokukhumbula futhi okubi kakhulu alawule isifiso sokudla okunezinsuku eziyi-7 zokudla okugcwele futhi angeze ushukela. Yize kudingeka ucwaningo olwengeziwe ukusungula ukuxhumana okucacile phakathi koshukela nolwazi, kufanelekile ukuqaphela ukuthi ukudla kwakho kungathinta impilo yakho yobuchopho.