Pali masiku omwe mumamva ngati chilichonse chikukugwerani nthawi imodzi. Mavuto kunyumba, kuntchito, mavuto azachuma , zinthu za ana... Kodi simumakhala ndi nthawi zomwe mumamva ngati mutu wanu ukuphulika ndi zonsezi, ndipo mumamva kutopa kwambiri kotero kuti simungathe kuchita chilichonse? Izi ndi zomwe zimachitika kawirikawiri kwa anthu ambiri. Izi si vuto lanu. Pali malire pa zomwe matupi ndi malingaliro athu angathe kuthana nazo. Pamene malire amenewo adutsa, mavuto amayamba.
Kodi 'Allostatic Overload' kwenikweni ndi chiyani?
Tiyeni timvetse nkhaniyi mosavuta. Tangoganizani kuti thupi lanu lili ngati galimoto. Tikagwiritsa ntchito galimoto, ziwalo zake zimawonongeka pakapita nthawi. Nanga chimachitika n’chiyani ngati sizisamalidwa bwino kapena kukonzedwa pa nthawi yake? Galimotoyo imawonongeka mwadzidzidzi. N’chimodzimodzinso ndi thupi lathu.
Mitundu yonse ya mavuto m'moyo, ndiko kuti, kupsinjika maganizo, imakhudza matupi athu. Njira yomwe matupi athu amasinthira ku zovuta izi imatchedwa ``Allostasis.'' Koma kupsinjika kumeneku kukayamba kupirira, dongosolo losinthika la thupi lathu limawonongeka. Ndicho chimene timatcha ``Allostatic Overload' ' mu zamankhwala. Mwachidule, ndi pamene thupi ndi maganizo anu zimapitirira mlingo wa kupsinjika komwe zingathe kuthana nako.
Kafukufuku wasonyeza kuti 'Allostatic Overload' iyi ingayambitse matenda a mtima, kuthamanga kwa magazi , mavuto amisala, komanso imfa yamwamsanga. Zotsatira zake sizingakhale zakuthupi zokha, komanso zakunja. Mwachitsanzo, zapezeka kuti othamanga aku yunivesite nthawi zambiri amavulala panthawi ya mayeso. Izi zili choncho chifukwa thupi limakhala 'lodzaza' ndi nkhawa yamaganizo ya mayeso.
Ndingadziwe bwanji ngati ndikuvutika ndi vuto la 'Overload'?
Izi n'zovuta kuzizindikira bwino. Chifukwa si chinthu chomwe chimawonekera nthawi imodzi, monga bondo lopindika. Nthawi zambiri, chimasonkhana pakapita nthawi. Zili ngati nkhani ya momwe mukawunjikira udzu wambiri pamwamba pa mulu wa udzu, msana wa ngamila umasweka pa udzu womaliza.
Palibe matenda enieni a ``Allostatic Overload`` mu gulu la matenda amisala la ``DSM - Diagnostic and Statistical Manual of Mental Disorders``. Chifukwa chake, palibe mankhwala enieni a matendawa. Nthawi zambiri, vutoli limadziwonetsa ngati nkhawa kapena kupsinjika maganizo.
Koma onani ngati muli ndi zizindikiro izi. Tiyeni tigawane izi m'magulu awiri: zakuthupi ndi zamaganizo.
| Zizindikiro Zakuthupi | Zizindikiro za Maganizo ndi Zamaganizo |
|---|---|
| Kupweteka ndi kupweteka kwa thupi kosamveka bwino. | Kukwiya msanga, nthawi zonse kusakhazikika. |
| Kukanika kwa minofu m'malo monga kumbuyo, khosi, ndi mapewa. | Kusowa tulo usiku, kusagona chifukwa cha zinthu zomwe zimakuzungulirani m'mutu. |
| Kuwonjezeka kwa matenda monga gastritis ndi kutsekula m'mimba. | Kumva kupsinjika maganizo kapena nkhawa. |
| Matenda obwerezabwereza (monga chimfine). Kuchepa kwa chitetezo chamthupi. | Kulephera kuyang'ana pa chilichonse, maganizo akusowa. |
| Kuyamba mwadzidzidzi kupweteka kwa msana (monga kugwada kuti uvale sokisi). | Kumva ngati chilichonse "n'chosatheka, chovuta kwambiri." |
Chofunika kwambiri ndichakuti ngati mukupitirizabe kukhala ndi zizindikirozi, musavutike nokha ndipo lankhulani ndi dokotala wa banja lanu. Iye akhoza kudziwa chomwe chikukuvutani ndikukutumizirani chithandizo chofunikira.
Chabwino, kodi tingatani kuti tituluke mu mkhalidwe umenewu?
Ngati muzindikira kuti mwayamba kugwa mu mkhalidwe wa 'overload' uwu, mutha kupewa. Koma ngati sizingatheke, ndipo muli kale mu mkhalidwe umenewo, musadandaule. Pali njira zotulukiramo.
1. Choyamba, tiyeni tilembe mafunso ndikuwayika patsogolo.
Zonse zikabwera m'maganizo mwathu nthawi imodzi, timasokonezeka ndipo sitingathe kudziwa choti tichite. Yankho labwino kwambiri pa izi ndi kulemba zonse zomwe zili m'maganizo mwanu papepala.
- Lembani zonse zomwe zikukuvutitsani maganizo: mavuto a kuntchito, ntchito zapakhomo, mavuto azachuma, mavuto azaumoyo ... Lembani zonse.
- Siyanitsani zinthu zomwe mungathe kuzilamulira ndi zomwe simungathe kuzilamulira: Tsopano yang'anani mndandandawo ndikudula zinthu zomwe simungathe kuzilamulira. Mwachitsanzo, n'koyenera kuda nkhawa ndi momwe chuma chilili mdziko muno. Koma simungathe kusintha zimenezo nokha. Choncho kuda nkhawa nazo kumangowonjezera nkhawa zanu.
- Ikani patsogolo zinthu zomwe mungathe kuzilamulira: Tsopano popeza muli ndi zinthu zingapo zomwe mungathe kuzilamulira, zigawireni m'magulu a "zinthu zomwe ziyenera kuchitika tsopano" ndi "zinthu zomwe zingatheke mtsogolo."
Mukachita izi, maganizo anu amakhala omveka bwino, zomwe zimathandiza kwambiri kuchepetsa nkhawa .
2. Kuthana ndi kupsinjika maganizo mwa kuchita masewera olimbitsa thupi - koma samalani.
Kuchita masewera olimbitsa thupi ndi chida chabwino kwambiri cholimbana ndi kupitirira muyeso kwa allostatic. Koma pali vuto. Ngati muchita masewera olimbitsa thupi kwambiri pamene mwatopa kale mwakuthupi ndi m'maganizo, mumakhala ndi mwayi wovulala.
Tangoganizirani zophunzira kuthamanga marathon pamene mukusamalira makolo anu, kusamalira ana aang'ono, ndi kugwira ntchito yanthawi zonse. Thupi lanu mwina silingathe kupirira.
Ndiye muyenera kuchita chiyani?
- Sinthani zochita zanu zolimbitsa thupi : Ngati moyo wanu uli wotanganidwa kwambiri komanso wopsinjika, chepetsani mphamvu ya zochita zanu zolimbitsa thupi pang'ono.
- Yesani HIIT: Chodabwitsa n'chakuti, kuchita masewera olimbitsa thupi afupiafupi (HIIT) n'kwabwino kwambiri pa izi. Mwachitsanzo, yendani njinga yochita masewera olimbitsa thupi kwa mphindi 10-12 mwachangu, pumulani kwakanthawi, kenako bwerezaninso pang'ono. Kuchita masewera olimbitsa thupi afupiafupi kumeneku kumathandiza kuti mitsempha yanu ibwererenso m'malo mwake. Izi zitha kukhala zothandiza kwambiri kuposa kuchita masewera olimbitsa thupi a aerobic kwa nthawi yayitali.
- Musaiwale kugona ndi kudya bwino: Kuchita masewera olimbitsa thupi kokha sikokwanira. Kugona bwino komanso kudya zakudya zoyenera n'kofunika kwambiri. Kodi kupsinjika maganizo kwasintha kadyedwe kanu? Kodi mukusiya kudya? M'malo mwake, onjezerani ndiwo zamasamba ndi zipatso zambiri muzakudya zanu, ndipo imwani madzi ambiri.
Kuonjezera pa izi, mutha kuyesa chilichonse chomwe chikukuyenererani. Kusinkhasinkha, kuchita masewera olimbitsa thupi popuma, yoga, miyambo yanu yachipembedzo ... chilichonse chingathandize kukhazika mtima pansi.
Zinthu zikabwerera mwakale...
Mwina zinakutengerani nthawi yayitali kuti mugwere mumsampha wa ``Allostatic Overload.'' Koma izi zitha kuchitika mwachangu kwambiri. Matupi athu ndi olimba kwambiri. Ngati mupatsa thupi lanu zomwe likufuna (kupuma, zakudya, kuchita masewera olimbitsa thupi), lidzachira msanga.
Koma musayembekezere kuti chilichonse chidzayenda bwino usiku womwewo. Musadziimbe mlandu. Mungaganize kuti , "Chinthu chomwe chimandivutitsa kwambiri chinali ntchito yanga, ndinasiya, koma bwanji sindikumva bwino?" Zingatenge milungu ingapo kuti thupi lanu ndi malingaliro anu zizindikire kuti, "Tili bwino tsopano."
Kodi mumadziwa bwanji kuti mukuchira?
- Ngati mungathe kupumuladi (osati kungoyang'ana foni yanu, komanso kukhala chete ndikukhalapo panthawiyi).
- Ngati mumagona bwino usiku.
- Ngati mukumva ngati maganizo anu akhazikika ndipo zinthu zomwe zikuyendayenda m'mutu mwanu zachepa.
Izi ndi zizindikiro zabwino zoti mukuchira.
Uthenga Wopita Nawo Kunyumba
- Pamene mavuto a moyo afika povuta kuwapirira, thupi ndi maganizo onse 'amadzaza ndi zinthu zambiri'. Timatcha izi kuti 'Allostatic Overload '.
- Zizindikiro za izi zitha kukhala kupweteka kwa thupi kosaneneka, kusowa tulo, kukwiya, komanso kudwala pafupipafupi.
- Kulemba mavuto omwe ali m'mutu mwanu papepala ndi kuika patsogolo zinthu zomwe mungathe kuzilamulira kungakuthandizeni kwambiri.
- Kuchita masewera olimbitsa thupi, kugona bwino, ndi zakudya zabwino kwambiri ndi njira zabwino zothetsera vutoli. Koma musapitirire , mverani thupi lanu.
- Kuchira kumatenga nthawi. Khalani okoma mtima kwa inu nokha. Musapite ulendowu nokha, lankhulani ndi mnzanu wodalirika, wachibale wanu, kapena dokotala wanu.
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