Uyakhumbula loo mvakalelo yokukhululeka nolonwabo oluvela ekuzilolongeni okuhle, ukuhleka nomhlobo, okanye ukutya okumnandi? Isizathu esiphambili saloo mvakalelo 'yokuvakalelwa kamnandi' yikhemikhali emangalisayo eveliswa ngaphakathi emizimbeni yethu. Abanye babiza ezi "hormones zovuyo." Namhlanje sithetha ngezi zithunywa zeekhemikhali zimangalisayo, ii-endorphins.
Ngokufutshane, zithini ii-endorphins?
Ngamafutshane, ii-endorphins ziikhemikhali (ii-hormone) ezikhutshwa ngumzimba wakho xa uziva iintlungu okanye uxinzelelo. Zifana neentlungu zethu zendalo. Zikwakhutshwa ngamaxesha olonwabo, njengaxa uzilolonga, ufumana i-massage, utya isidlo esimnandi, okanye ulala nomntu. Umsebenzi wazo ophambili kukunciphisa iintlungu, ukunciphisa uxinzelelo, nokusenza sizive kamnandi.
Ezi endorphins ziveliswa kwiindawo ezimbini ezibalulekileyo zobuchopho bethu , i-pituitary gland kunye ne-hypothalamus . Ii-Endorphins luhlobo lwe-neurotransmitter. Oko kukuthi, 'isithunywa' esithwala imiyalezo sibuyela umva ngenkqubo yethu yemithambo-luvo. Ezi zenza olu luvo 'lokuziva kamnandi' ngokuqhagamshela kwiindawo zolonwabo nolwaneliseko (ii-opioid receptors) engqondweni.
Igama elithi "endorphin" nalo linomdla kakhulu. Liyindibaniselwano yamagama athi "endogenous," elithetha "ukwenzeka emzimbeni," kunye nelithi "morphine," elithetha i-painkiller enamandla. Oko kuthetha ukuba ii-endorphins zifana ne-morphine yendalo eveliswa ngumzimba ngokwawo .
Kukho iintlobo ezingaphezu kwama-20 zee-endorphins emzimbeni wethu. Kwezi , ii-beta-endorphins zezona zinceda kakhulu ekulawuleni uxinzelelo kunye nentlungu. Okumangalisayo kukuba, iimpawu zokunciphisa intlungu zezi-beta-endorphins zinamandla ngakumbi kune-morphine.
Yintoni eyenziwa zii-endorphin emizimbeni yethu?
Khawucinge ukuba wenzakele ndaweni ithile. Emva koko isignali yentlungu ihamba ngemithambo-luvo iye engqondweni. Ngaloo mzuzu, ii-endorphins ziyafika zivale iiseli zemithambo-luvo ezimele ukuba zamkele isignali yentlungu. Kufana nokuvala ucango. Emva koko siziva iintlungu zingasekho.
Le yindlela yendalo yokuzikhusela yomzimba wethu. Ngamaxesha anje ngengxakeko, ezi endorphins zisinceda sisebenze nangona sisentlungwini. Ngenxa yokuba ngokwemvelo sizama ukususa iintlungu, siyalingeka ukuba siphinde into esenza sizive kamnandi. Yiyo loo nto ukonwaba kokuzilolonga kusenza sifune ukuzilolonga kwakhona.
Zithini iingenelo zokuvelisa ii-endorphin ezingaphezulu?
Zininzi iingenelo ezinikwa zii-endorphin. Nazi ezinye zeengenelo eziphambili ezifunyenwe luphando.
| Inzuzo | Ingcaciso elula |
|---|---|
| Ukunciphisa iimpawu zokudakumba | Ii-endorphins eziveliswa ngexesha lokuzilolonga zinceda ekunciphiseni iimpawu zokudakumba, ezinje ngoxinzelelo kunye nokudakumba. Yiyo loo nto kuthiwa ukuzilolonga kulungile kwimpilo yengqondo. |
| Ulawulo loxinzelelo kunye nokuxhalaba | Xa amanqanaba e-endorphin esanda, amanqanaba eehomoni ezibangela uxinzelelo kunye nokuxhalaba ayancipha. Uziva ukhululekile kakhulu. |
| Ukwandisa ukuzithemba nokuzixabisa | Ii-endorphin zisenza sizive sonwabile. Oku kwandisa ukuzithemba kwaye kwakha ukuzithemba okuhle. |
| Ukunceda ukunciphisa umzimba | Uphando lufumanise ukuba ukukhululwa kwee-endorphin kulawula inkanuko yethu, nto leyo enokunceda ekulawuleni ukutya kakhulu. |
| Ukunciphisa intlungu yokubeleka | Ngexesha lokuzala, umzimba ukhupha amanqanaba aphezulu ee-endorphin ngokwemvelo, ezinika umama amandla amakhulu okunyamezela intlungu yokuzala. |
Yintoni ekufuneka siyenze ukuze sivelise ii-endorphin?
Enye yezona ndlela zilula nezilungileyo zokukhupha ii-endorphins kukuzilolonga.. Okukhona uzilolonga ngakumbi, kokukhona umzimba wakho uvelisa ii-endorphin ezininzi. Mhlawumbi ukhe weva "ngoxinzelelo lomgijimi" olufunyanwa ngabagijimi. Yiyo loo nto uziva uvuya kwaye ukhululekile xa ubaleka. Ii-endorphin zezona zizathu zoku. Kodwa akufuneki ubaleke ukuze ufumane olu luvo. Zininzi ezinye iindlela zokwenza oko.
Ngaphandle kokuzilolonga, nazi ezinye iindlela zokukhupha ii-endorphins.
- Ukuhamba ngamandla
- Ukuqubha
- Ukudanisa
- Ukuhamba ngeenyawo
- Isondo
- Unyango lwe-Acupuncture
- Ukuphulula umzimba
- Ukutya ukutya okumnandi - ingakumbi ukutya okuneziqholo kunye netshokholethi emnyama.
- Ukuhleka - Ukuhleka nabahlobo akusiyonto nje yokuzilibazisa, kodwa liyeza.
- Ukucamngca
- Ukudala ubugcisa
- Mamela umculo
- Ukuzithandela
Ngamafutshane, nawuphi na umsebenzi osempilweni okuzisela uvuyo nolwaneliseko unokunyusa amanqanaba akho e-endorphin.
Kuthekani ukuba amanqanaba e-endorphin ehla?
Abanye abantu abavelisi ii-endorphin ezaneleyo emizimbeni yabo ngezizathu ezahlukeneyo. Le meko siyibiza ngokuba kukunqongophala kwe-endorphin . Kukho iimpawu ezahlukeneyo zoku.
- Uxinzelelo: Ukuziva ulusizi kwaye ungenathemba ngalo lonke ixesha.
- Ixhala: Ukuhlala ujongene noloyiko olungenangqiqo kunye nokungazinzi.
- Iintlungu zomzimba: Iintlungu zomzimba ngaphandle kwesizathu esithile.
- Umlutha: Ukuthambekela ekubeni likhoboka lento ethile ngokulula.
- Iingxaki zokulala: Ukungakwazi ukulala okanye ukuvuka ebuthongweni.
- Izenzo ezingxamisekileyo: Ukwenza izinto ngokungxama, ngaphandle kokucinga ngemiphumo.
Iingxaki zempilo ezinokuvela ngenxa yokunqongophala kwe-endorphin
Ukuba ukungabikho kwe-endorphin kuyaqhubeka, kunokukhokelela kwiingxaki zempilo ezingakumbi.
1. I-Fibromyalgia: Le yimeko ebangela iintlungu ezingapheliyo emzimbeni wonke. Kufunyaniswe ukuba aba baguli banamanqanaba aphantsi e-endorphin.
2. Ukuzilimaza: Abanye abantu, xa bengakwazi ukumelana noxinzelelo, bazama ukuzilimaza. Oku kubangela ukukhululwa okwethutyana kwee-endorphin, nto leyo ebanika ukuphumla okwethutyana kwiintlungu. Nangona kunjalo, oku kuyingozi kakhulu kwaye akunampilo.
3.Ukulutha ngokuzilolonga: Abanye abantu baba ngamakhoboka okuziva ngathi "umntu obalekayo enxilile" baze bazilolonge iiyure ngemini, kangangokuba imizimba yabo ayikwazi ukumelana nako. Olu luhlobo lokulutha.
Umahluko phakathi kwee-endorphins, i-dopamine kunye ne-serotonin
Amanye amagama amabini esiwava rhoqo xa sithetha "ngee-happy hormones" yiDopamine kunye neSerotonin. Nangona onke amathathu esenza sizive kamnandi, asebenza ngendlela eyahlukileyo.
- Ii-Endorphins kunye neDopamine: Ii-Endorphins ziintlungu zentlungu . I-Dopamine ifana nomvuzo kunye nenkuthazo . Khawuthelekelele, xa ubaleka, imilenze yakho iyabuhlungu. Emva koko ii-endorphins ziyangena kwaye zinciphise loo ntlungu. Kunye naloo nkqubo, i-dopamine iyakhutshwa, ikunika loo mvakalelo yolonwabo ebizwa ngokuba "yi-runner's high." Loo dopamine yiyo ekwenza ufune ukubaleka kwakhona. Ngamafutshane, ii-endorphins ziyayimisa intlungu, kwaye i-dopamine ikushukumisela ukuba wenze into efanayo kwakhona.
- Ii-Endorphins kunye neSerotonin: Ii-Endorphins zisabela kakhulu kwiintlungu noxinzelelo. Kodwa i-serotonin ifana ne -mood stabilizer . Oko kukuthi, i-serotonin isinceda sihlale sizolile kwaye sikwimo entle imini yonke. Ukuba ii-endorphins zifana ne-ambulensi efika ngexesha likaxakeka, i-serotonin ifana nepolisa lendlela elithumela izithuthi endleleni ngendlela ehlelekileyo imini yonke.
Ndifanele ndimbone nini ugqirha?
Ukuba uyaqhubeka uneempawu zokungabikho kwe-endorphin ezikhankanyiweyo ngaphambili, ingakumbi ukuba ufumana nayiphi na kwezi meko zilandelayo, ngokuqinisekileyo kuya kufuneka uthethe nogqirha wakho okanye ingcali yezonyango ngayo.
Nceda ungazityesheli ezi mpawu. Ezi zinokuba ziimpawu ezikubangela ukuba umzimba wakho uzive ukhululekile. Ukufuna ingcebiso kagqirha kunokukunceda ufumane uncedo olufanelekileyo olufunayo.
Xa kufuneka ubone ugqirha ngoko nangoko:
- Ukuba uneempawu zokudakumba (ukuziva ulusizi ngalo lonke ixesha, ulahlekelwa ngumdla kuyo nayiphi na into, uzive ungenathemba).
- Ukuba ukrokrela okanye ufunyaniswe une-fibromyalgia .
- Ukuba uziva ngathi uxhomekeke ekuzilolongeni (ukuzilolonga iiyure ngemini, uzive unomsindo kakhulu okanye ulusizi ukuba uphoswa kukuzilolonga).
- Ukuba unengcinga zokuzilimaza okanye ukuba wenza njalo.
Ii-Endorphins ziikhemikhali ezibalulekileyo emizimbeni yethu ezinceda ekulawuleni iintlungu noxinzelelo, kunye nokuphucula imo yethu. Singawanyusa la manqanaba e-endorphin ngokuthatha umdlalo omtsha, ukutya ukutya okuneziqholo, ukuhleka kakhulu, okanye ukubukela imuvi ehlekisayo. Kodwa ukuba unamathandabuzo okanye uxhalabile malunga namanqanaba e-endorphin yakho, ungathandabuzi ukubona ugqirha.
Umyalezo Wokuya Ekhaya
- Ii-Endorphins ziikhemikhali zendalo zokuthomalalisa iintlungu kunye 'neemvakalelo ezimnandi' eziveliswa yimizimba yethu.
- Izinto ezilula ezifana nokuzilolonga, ukuhleka, ukutya okumnandi, umculo, kunye nokucamngca kunokunyusa amanqanaba e-endorphin yakho ngokwendalo.
- Amanqanaba aphantsi e-endorphin anokubangela iimeko ezinje ngokudakumba, ixhala, kunye nentlungu engapheliyo.
- Ukuba unentlungu engapheliyo, iimpawu zokudakumba, okanye iingcinga zokuzenzakalisa, musa ukuba neentloni okanye ukoyika ukubona ugqirha wakho ngoko nangoko.
- Impilo-ntle yakho yengqondo neyomzimba inxulumene, kwaye ii-endorphins zibalulekile ekuzigcineni ziphilile zombini.
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