Ngaba nawe uziva umthwalo onzima engqondweni yakho, ukuziva ungafuni kwenza nto, okanye uzive ulusizi nje? Asinguwe wedwa, kodwa sonke siziva ezi mvakalelo ngaxa lithile ebomini bethu. Kodwa ukuba le meko iyaqhubeka, inokuba luphawu lwesifo sengqondo esibizwa ngokuba kukudandatheka. Ngamaxesha anje, kubaluleke kakhulu ukufuna iingcebiso zonyango, ngakumbi ukusetyenziswa kwamayeza. Kodwa ubusazi na ukuba ukongeza kumayeza, kukho iindlela ezininzi zendalo ezinokunceda ekuziseni isiqabu engqondweni yethu? Namhlanje siza kuthetha ngaloo nto.
Zithini ezi 'zidambisi-zingxaki zendalo'?
Ngamafutshane, ezi zizinto ezinokunceda ekunciphiseni, okanye ekunciphiseni, iimpawu zokudakumba, kodwa azimiselwa ngugqirha. Ezi ziquka ukutya okuthile, izongezo zokutya, umthambo, kunye notshintsho kwimikhwa yethu yemihla ngemihla.
Khumbula, ngamanye amaxesha la mayeza endalo, xa esetyenziswa ngokufanelekileyo ngokwengcebiso kagqirha wakho, anokuba longezo oluhle kumayeza okudakumba. Ngamanye amaxesha, kwiimeko ezincinci zokudakumba, la mayeza anokwanela. Kodwa eso sigqibo sixhomekeke kugqirha wakho.
Makhe sibone ukuba zinjani ezi ndlela zendalo. Ukuze kube lula ukuziqonda, ndiza kuzibonisa kwitheyibhile.
| Uhlobo lwendlela | Imizekelo kunye nenkcazo elula |
|---|---|
| Izongezo zesondlo | Ezi ziquka izinto ezifana ne-Omega-3 fatty acids - oko kukuthi, ioyile yentlanzi, i-SAMe (S-adenosylmethionine), kunye neeprobiotics - oko kukuthi, iibhaktheriya eziluncedo emathunjini ethu. |
| Iziqholo kunye nezicatshulwa zezityalo | Uphando lufumanise ukuba iziqholo ezifana nesafron zinokunceda koku ukuya kuthi ga kwinqanaba elithile. |
| Iivithamini kunye neeminerali | Ukujongana nokungabikho kweevithamini ze-B (ingakumbi i-L-methylfolate, i-B12), i-magnesium, kunye ne-vitamin D kunokuba nefuthe elihle kwimpilo yengqondo. |
| Ukutya | Eyona nto ibalulekileyo apha kukuphepha ukutya okucutshungulweyo, iicarbohydrates ezicociweyo, kunye nokutya okuneswekile eninzi. Endaweni yoko, gxila ekutyeni okunezakha-mzimba ezininzi njengeentlanzi ezityebileyo ze-omega-3, imifuno eluhlaza, kunye neziqhamo. |
| Imisebenzi yomzimba | Naluphi na uhlobo lokuzilolonga, njengokuhamba ngokukhawuleza, ukudada, ukukhwela ibhayisekile, okanye i-yoga, kulungile kakhulu engqondweni. Oku kukhuthaza ukuveliswa kweehomoni ezikhuthaza ukuziva kakuhle emzimbeni. |
| Utshintsho kwimisebenzi/kwimikhwa | Ukuzibeka elangeni qho kusasa, ukulala ngokwaneleyo (iiyure ezisi-7-8), ukuziqhelanisa nokucamngca kunye neendlela zokuzigcina uphaphile. |
| Iindlela Zonyango Ezingezinye | Unyango lwe-acupuncture kunye ne-massage lukwanceda abanye abantu ukunciphisa uxinzelelo. |
Khumbula ukuba into 'yendalo' akuthethi ukuba ayidalwanga ngumntu. Umzekelo, ezinye iivithamini kunye nezongezo zenziwa ngendlela yokwenziwa. Kwakhona, uninzi lwezi zongezo azivavanywa ngokuqatha njengamayeza agunyazisiweyo ngamayeza karhulumente (eSri Lanka, yi-NMRA). Oku kunokuvusa imibuzo malunga nomgangatho wazo.
Ngoobani aba ndlela zendalo zifanelekileyo kakhulu?
Kusenokuba nezizathu ezininzi ezikwenza ucinge ngeendlela zendalo ezinje.
- Ukuba uneempawu zokudakumba okuncinci ukuya kokuphakathi .
- Ukuba ukhetha unyango olungelulo olusebenzisa amayeza ngaphezu kwamayeza abhalwe ngugqirha.
- Ukuba sele usela amayeza okudakumba, njengenkxaso eyongezelelweyoUkuba ungathanda ukusebenzisa ezi ndlela.
Nokuba siyintoni na isizathu, ukuba ucinga ngokuqala indlela yendalo efana nale, ayisosigqibo omele usenze wedwa. Ngokuqinisekileyo kuya kufuneka uthethe nogqirha wakho ngale nto uze uqalise ezi zinto phantsi kwesikhokelo sakhe. Kuba nezinye izinto zendalo zisenokungafaneleki emzimbeni wakho.
Ezi zinto zichaphazela njani iingqondo zethu?
Ezi ndlela zendalo nganye nganye inceda impilo yengqondo yethu ngendlela yayo. Nangona ezinye izinto zisaphandwa, nantsi into esiyifumeneyo ukuza kuthi ga ngoku:
- Iphucula unxibelelwano phakathi kweeseli zobuchopho: Okukhona unxibelelwano phakathi kwee-neurons ezingqondweni zethu lungcono, kokukhona ukusebenza kwengqondo yethu kuphucuka. Izinto ezifana ne-omega-3 ziyanceda koku.
- Iphucula impilo yamathumbu: Oku kusenokuba yinto entsha kuwe. Uluntu lweebhaktheriya eziluncedo emathunjini ethu (i-gut microbiome) luchaphazela ngokuthe ngqo indlela esivakalelwa ngayo. Izinto ezifana neeprobiotics zinokunceda ukugcina olu lungelelwaniso.
- Inciphisa ukudumba okungeyomfuneko emzimbeni: Ukudumba okungeyomfuneko okuhlala ixesha elide emzimbeni kunokuchaphazela kakubi ukusebenza kwengqondo. Ukuzilolonga kunye nezinye izinto eziluncedo kunokunceda ekunciphiseni ukudumba.
- Ixhasa iikhemikhali ezilawula imood: Ingqondo ivelisa iikhemikhali (ii-neurotransmitters) ezifana ne-serotonin kunye ne-dopamine ezisinceda sihlale sonwabile kwaye sizolile. Ezi ndlela zendalo zixhasa ukusebenza kwezo khemikhali.
Zeziphi iindlela ezisebenzayo nezikhuselekileyo?
Akukho ndlela yendalo inye esebenza kuye wonke umntu. Nangona kunjalo, zimbalwa eziphandwe kakhulu kwaye zibonise iziphumo ezilungileyo. Ukuba unomdla koku, ungathetha nogqirha wakho uze ucinge ngezi ndlela zilandelayo:
- Ukuzilolonga: Olu lukhetho oluqhelekileyo olukhuselekileyo nolulula . Ngaphandle kokuba kunokubangela ukwenzakala okuncinci, imisebenzi efana nokuhamba, i-yoga, kunye nokudada ineenzuzo ezinkulu zempilo yengqondo. Zama ukwenza umkhwa ukuhamba ubuncinane imizuzu engama-30 ngosuku.
- I-L-Methylfolate: Le yivithamini B. Abanye abantu abanesifo sokudakumba banesiphene kule nto.
- I-Omega-3: Ifumaneka ngobuninzi kwioyile yeentlanzi. Ungayifumana ngokwemvelo ngokutya iintlanzi ezinamafutha ezifana nesalmon, i-mackerel, kunye ne-sardines.
- Iiprobiotics: Zifumaneka ekutyeni okubilisiweyo okufana neyogathi nobisi.
- I-Saffron: Ezinye izifundo zibonise ukuba oku kunokunceda kwi-depression encinci.
- I-SAM-e: Yikhompawundi eyenzeka ngokwendalo emzimbeni. Ingathathwa njengesongezelelo.
- IVithamin D:Ikwabizwa ngokuba yi-'sunshine vitamin'. Abantu abaninzi bayasilela kuyo. Oku kungathintelwa ngokuzibeka elangeni lasekuseni uze uthathe isongezelelo ukuba kuyimfuneko.
Akukho zingozi na? Masiqaphele nemiphumo emibi!
Xa sisiva igama elithi 'indalo', sicinga ukuba likhuselekile ngokupheleleyo. Kodwa oko akuyonyani. Kwanezi ndlela zendalo kunye nezongezo zinokuba neengozi kunye nemiphumo emibi. Ke ngoko, kubalulekile ukuba uqaphele ezi ngozi ngaphambi kokuba usebenzise ezi zinto.
| Umngcipheko / Ingxaki | Oko kufuneka ukwazi ngale nto |
|---|---|
| Ukusebenzisana namanye amayeza | Le yeyona ngozi inkulu . Ezinye izityalo kunye nezongezo zinokudibana namayeza owaselayo esifo seswekile, uxinzelelo lwegazi oluphezulu, isifo sentliziyo, okanye ezinye izifo zengqondo, nto leyo ebangela iziphumo ebezingalindelekanga eziyingozi. Ngoko ke musa ukuqala nantoni na ngaphandle kokubuza ugqirha wakho kuqala. |
| Imibuzo malunga nomgangatho (Umgangatho ophantsi) | Ngenxa yokuba azivavanywanga ngokungqongqo njengamayeza, ezinye iintlobo zezongezo zisenokungabi namanani achanekileyo adweliswe kwileyibhile. Okanye zinokuxutywa nezinye izithako eziyingozi. |
| Imiphumela | Iziphumo ezingalindelekanga ezifana nokunganyamezelani komzimba, iintlungu zesisu, kunye nesiyezi zinokwenzeka. Ezinye izinto zinokuba yityhefu emzimbeni ukuba zisetyenziswa kakhulu. |
| Ukhuseleko lwexesha elide olungaziwayo | Akukabikho uphando olwaneleyo malunga nemiphumo yokusebenzisa izongezo ezininzi ixesha elide emzimbeni. |
| Ukungabikho kokhuseleko kwezinye iimeko zonyango | Ukuba unezinye izifo, ezinje ngesifo sezintso okanye sesibindi, okanye ukhulelwe, ukusebenzisa ezi zinto kunokuba yingozi. |
Kuthatha ixesha elingakanani ukufumana iziphumo?
Lo ngumbuzo abantu abaninzi abawubuzayo. Khumbula, olu nyango lwendalo alusebenzi ngoko nangoko. Lufana nokutyala isityalo. Kuthatha ixesha ukusinkcenkceshela, ukusichumisa, nokusinyamekela. Kwaye kunjalo nangolu nyango.
Kungathatha iiveki ezimbalwa okanye inyanga okanye ezimbini ukuze ubone iziphumo. Ukuba uqhelisela umzimba, ungaziva unamandla okuqiqa ngoko nangoko, kodwa ukuze ufumane iziphumo ezinde, kufuneka uqhubeke usenza njalo. Ngokufanayo, xa uqala ukutya okunempilo, uya kuziva kancinci kancinci amandla kunye nokucaca kwengqondo.
Eyona nto ibalulekileyo kukuba nomonde kwaye ungaguquguquki . Ukuba awuboni tshintsho emva kweenyanga ezimbini ukuya kwezintathu, thetha nogqirha wakho ngezinye iindlela.
Ndifanele ndithethe nini nogqirha?
Ugqirha wakho uza kuba ngumhlobo wakho osenyongweni kunye nomkhokeli wakho kolu hambo.
- Landela icebiso lakhe malunga nazo naziphi na izongezo ozithathayo.
- Ukuba ufumana naziphi na iziphumo ebezingalindelekanga, xelela ugqirha wakho ngoko nangoko.
- Musa ukuqala okanye ukuyeka naluphi na unyango ngaphandle kokumcela.
Kubaluleke kakhulu: Ukuba uneengcinga zokuzilimaza okanye zokuzibulala, nceda ungahlali wedwa. Asikuko ityala lakho, yinxalenye yokugula. Thetha nogqirha wakho ngoko nangoko, thetha nomntu omthembayo, okanye uye kwiSebe leeNgxamiseko (ETU) kwisibhedlele esikufutshane nawe. Kusoloko kukho umntu onokukunceda.
Kuqhelekile ukufuna uncedo xa ungaziva ngathi ungumntu onjalo. Zininzi iindlela zonyango ezinokukunceda kolo hambo. Kodwa ukukhetha oluchanekileyo kunokuba nzima. Yiyo loo nto udinga uncedo lukagqirha wakho.
Ukuba unokucinga ngeendlela ezinjalo zemvelo, thetha naye ngokukhululekileyo ngazo. Uya kukunceda ukhethe eyona ifanele indlela yakho yokuphila kunye nempilo yakho.
Njengokuba kuthatha ixesha ukwakha izihlunu, kuthatha ixesha nomonde ukugcina impilo yengqondo yakho. Yiba nobubele kwaye ube nomonde kuwe kolu hambo.
Umyalezo Wokuya Ekhaya
- 'Ii-antidepressants zendalo' zibhekisa kwizinto ezifana nokutya, umthambo, kunye nezongezo, ukongeza kumayeza, ezinceda ekunciphiseni iimpawu zoxinzelelo.
- Qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba uqale ezi zinto, kuba ayizizo zonke izinto ezibizwa ngokuba 'zendalo' ezikhuselekileyo kuye wonke umntu.
- Ukuzilolonga yindlela ekhuselekileyo nesebenzayo yokuqala. Nokuba uhamba imizuzu engama-30 ngosuku kunokwenza umahluko omkhulu.
- Ezi ndlela zithatha ixesha ukuvelisa iziphumo, ngoko ke kubalulekile ukuba nomonde nokuzingisa.
- Ukuba uneengcinga zokuzenzakalisa, musa ukuzifihla. Funa ingcebiso kagqirha ngoko nangoko.
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