Iintlungu zesisu yonke imihla, ukungakhululeki njengokuba nesisu esipheleleyo, kunye nobunzima bokuya kwindlu yangasese... Nabani na onengxaki yokuqhina uyazi ukuba kunzima kangakanani ukujongana nale ngxaki. Kodwa abantu abaninzi bacinga ukuba oku kukuphazamiseka nje komzimba. Enyanisweni, kuzisa uxinzelelo olukhulu kunye nexhala ezingqondweni zethu, akunjalo? Namhlanje, masithethe ngolwalamano oluphakathi kokuqhina okungapheliyo kunye nempilo yethu yengqondo .
Yintoni le nto yokuqunjelwa okungapheliyo?
Ngamafutshane, ukuba kufuneka uye kwindlu yangasese ngaphantsi kwezihlandlo ezithathu ngeveki, kwaye xa uyenza, indle yakho yomile kakhulu, iqinile, kwaye kunzima ukuyikhupha, siyibiza ngokuba kukuqunjelwa okungapheliyo . Ngamanye amaxesha, akukho sizathu sifumanekayo. Ngokwezonyango yaziwa ngokuba yi-"Chronic Idiopathic Constipation (CIC)``. Le yimeko eqhelekileyo kakhulu, ingakumbi phakathi kwabasetyhini.
Yintoni enxulumene nokuqhinwa kwesisu kunye neemvakalelo zethu?
Khawucinge nje, kukho unxibelelwano olukhulu phakathi kwengqondo yethu namathumbu ethu, njengomgca wefowuni. Ukuba kukho ingxaki kwenye, enye ngokuqinisekileyo iya kuyiqonda. Olu nxibelelwano lusebenza macala omabini.
- Uxinzelelo luyandisa ukuqhina: Xa uxinezelekile okanye uxhalabile, izihlunu zomzimba wakho ziyaqina. Oku kuyenzeka nakwizihlunu ezisemathunjini akho. Oku kunokuphazamisa ukusebenza okuqhelekileyo kwamathumbu akho kwaye kwenze ukuqhina kube mandundu. Kwakhona, xa sixinezelekile, ingqondo yethu isoloko iphaphile. Ngoko ke nokuba kukho ukungakhululeki okuncinci esiswini sethu kuqala ukuziva kusiba mandundu kakhulu.
- Ukuqhina kubangela uxinezeleko: Ukuhlala uziva ungaphili kakuhle, ungazi ukuba kuza kulunga nini, kwaye ukoyika ukuba sesidlangalaleni konke oku kunokubangela uxinzelelo olukhulu engqondweni yakho. Kufana nomjikelo ombi. Uxinzelelo lubangela ukuqhina, kwaye ukuqhina kubangela uxinezeleko.
Izazinzulu zifumanise enye into. Kukho ikhemikhali ebizwa ngokuba yi - 'Serotonin ' eveliswa emizimbeni yethu. Abantu abaninzi bacinga ukuba le yinto elawula ulonwabo lwethu kunye neemvakalelo zethu. Kodwa eneneni, uninzi lwale serotonin lwenziwa emathunjini ethu. Kwaye ikwachaphazela ngqo ukusebenza kwamathumbu. Ngoko ke, ukungalingani kwale khemikhali kunokuphazamisa iimvakalelo zethu kunye nenkqubo yokuhamba kwamathumbu.
Le meko ichaphazela njani ubomi bethu?
Le meko yomzimba ebizwa ngokuba kukuqunjelwa okungapheliyo inokuchaphazela phantse yonke into ebomini bethu.
- Ukukhathazeka rhoqo kunye noxinzelelo:"Ndingakwazi na ukuya ngasese namhlanje?", "Ndingaqaqanjelwa sisisu?", njalo njalo, kunokukushiya uzive ungakhululekanga imini yonke.
- Ukunciphisa ukunxibelelana nabantu: Khawuthelekelele ufumana isimemo somtshato womhlobo okanye ukuphuma kosapho. Kodwa uyayiphepha loo hambo ngenxa yesisu sakho esibuhlungu kunye noloyiko lokuba "kwenzeka ntoni ukuba ndingena engxakini?" Ekuhambeni kwexesha, oku kunokukhokelela ekubeni uhlale wedwa.
- Ukuphazamiseka kokulala: Ukungakhululeki esiswini ebusuku kunokwenza kube nzima ukulala kakuhle. Xa ungalali ngokwaneleyo, uziva udiniwe kakhulu ngosuku olulandelayo kwaye awuziva uhlaziyekile.
- Impembelelo kubomi besondo: Intlungu yesisu , ukungonwabi, kunye noxinzelelo kunokunciphisa nomdla wesondo .
- Ukudinwa imini yonke: Xa ukungakhululeki emzimbeni kunye noxinzelelo lwengqondo kudibana, ungaziva udiniwe emzimbeni nasengqondweni kangangokuba awukwazi ukwenza nantoni na ngokufanelekileyo imini yonke.
Le ayingongxaki yakho kuphela. Abantu abaninzi abaphethwe yile meko bajongene nobunzima bengqondo. Ngoko ke musa ukucinga ukuba uwedwa.
Ngoko ke, yintoni esiyenzayo ukulawula olu xinzelelo?
Ngethamsanqa, kukho izinto ezilula esinokuzenza ukunciphisa amanqanaba ethu oxinzelelo, ezinokukunceda ngokungathanga ngqo ekuqunjelweni kwesisu.
| Yintoni enokwenziwa (Icebiso) | Yintoni eyenzayo? (Indlela enceda ngayo) |
|---|---|
| Umsebenzi womzimba | Yenza umthambo owuthandayo, njengokuhamba, ukudada, okanye ukukhwela ibhayisekile. Umthambo ukhupha iihomoni ezinciphisa uxinzelelo emzimbeni. Ukwavuselela ukuhamba kwamathumbu kwaye unceda ekunciphiseni ukuqhina. |
| Ncokola nabahlobo. | Musa ukugcina iingxaki zakho zingaphakathi. Thetha nomhlobo othembekileyo okanye ilungu losapho ngale nto. Ukwabelana ngemithwalo yakho nomnye umntu kunokuba luncedo kakhulu. |
| Zinike ixesha lokwenza into ekuzisela uvuyo. | Bekela ecaleni ixesha elincinci yonke imihla lokwenza into oyithandayo, njengokulima igadi, ukupenda, okanye ukumamela umculo. Izinto ozithandayo ezifana nezi zinokunciphisa uxinzelelo kwaye zizise intsingiselo entsha ebomini. |
| Iindlela zokuqiqa | Ukucamngca kunye neyoga kunokunceda ukunciphisa uxinzelelo oluvayo. Chitha imizuzu embalwa ngosuku uhleli kwindawo ezolileyo kwaye ugxile ekuphefumleni kwakho. Kunokuba nzima ukugxila kwinto enye, kodwa ungakhathazeki ngayo. Kancinci kancinci buyisela ingqalelo yakho ekuphefumleni kwakho. |
Kunini apho kungcono ukufumana ingcebiso kagqirha?
Ukuba uxinzelelo lwakho kunye nokuxhalaba kwakho akunciphanga nasemva kokutshintsha indlela ophila ngayo, okanye ukuba kuyakukhathaza kangangokuba awukwazi ukwenza imisebenzi yemihla ngemihla ngokufanelekileyo, musa ukungayinaki loo nto.
Ngokuqinisekileyo bonana nogqirha wakho uze uthethe ngale nto.
Ugqirha wakho mhlawumbi uza kukubuza imibuzo embalwa malunga neemvakalelo zakho, iimvakalelo zosizi, kunye nokuxhalaba. Kubalulekile ukuyiphendula ngokunyaniseka. Usenokuba unesifo sengqondo esifuna unyango, njengokukhathazeka okanye ukudakumba . Ukuba kunjalo, ugqirha wakho angakuthumela kwingcali yezonyango enokukunceda.
Kubalulekile ukunyamekela iingqondo zethu kunye nemizimba yethu. Ukufuna ingcebiso kagqirha akulophawu lobuthathaka, yinto ekwenza ube namandla kwaye uzimele.
Umyalezo Wokuya Ekhaya
- Ukuqunjelwa okungapheliyo akuyongxaki yomzimba kuphela; ikwachaphazela kakhulu impilo yethu yengqondo.
- Uxinzelelo lunokwandisa ukuqhina kwesisu, kwaye ukuqhina kwesisu kunokwandisa uxinzelelo. Kufana nomjikelo onzima.
- Izinto ezilula ezifana nokuzilolonga, ukwenza into ekwenza wonwabe, kunye nokuthetha nabahlobo kunokukunceda kakhulu kule ngxaki.
- Ukuba awukaziva ngcono emva kokwenza ezi zinto, musa ukuva ubunzima wedwa kwaye ngokuqinisekileyo thetha nogqirha wakho. Kubaluleke kakhulu ukufuna unyango olufanelekileyo.
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