Ngaba ngamanye amaxesha uziva ngathi ukruqukile yinto yonke, awukwazi ukwenza nantoni na, kwaye uzive ngathi umthwalo omkhulu ukucinezela? Le ayisiyongxaki yakho kuphela. Ukudakumba yimeko abantu abaninzi abajongene nayo kuluntu lwanamhlanje. Ukusela amayeza yeyona ndlela ilungileyo. Kodwa namhlanje siza kuthetha ngesicwangciso sonyango esipheleleyo esiya kunyanga ingqondo nomzimba wakho ngaxeshanye kwaye sikuncede uphile kule meko ngokukhawuleza. Ukutya okulungileyo, umthambo, kunye nonyango lokuthetha zezinye zeendlela ezinamandla, xa zidityaniswe namayeza owaselayo, ziya kukunceda uphile ngokukhawuleza.
Ukudakumba kunokuhamba nezinye iimeko zempilo. Umzekelo, ukudakumba kunokubonwa kwiimeko ezifana nesifo seswekile, isifo sentliziyo, isifo sohlangothi, okanye umhlaza. Kwiimeko ezinjalo, kubaluleke kakhulu ukunyanga umzimba wethu wonke.
Indlela ukutya neziselo ezichaphazela ngayo ukudakumba
Ngaba wakha wazibuza ukuba izinto esizityayo zinokuluchaphazela kangakanani ulonwabo lwethu? Umntu owayenengxaki yokudakumba wabelana ngamava akhe ngolu hlobo.
"Ndaqala ukufumanisa ukuba ndinesifo sokudakumba ndisemncinci. Ndiye ndadibana naso amaxesha amaninzi ukususela ngoko. Ngelo xesha, bendisitya ukutya okungenampilo kuba bekulula ukukufumana. Xa ndisitya ukutya okuneswekile, isimo sam sengqondo besiba ngcono okwethutyana, kodwa kwiiyure ezimbalwa, amandla am kunye nesimo sengqondo besiba buthathaka, kwaye bendiba nomsindo kakhulu. Ngoku ekubeni ndisitya imifuno emininzi, amandongomane, kunye neenkozo ezipheleleyo, ndiziva ndingcono kakhulu kwaye ndinamandla angakumbi. Andicingi ukuba ndiza kukwazi ukuphelisa olu xinzelelo ngaphandle kokuba nditshintshe indlela enditya ngayo."
Uninzi lweengcali ziyavuma ukuba ukutya okunesondlo okuquka ukutya okupheleleyo — oko kukuthi, ukutya okuziinkozo, imifuno, iziqhamo, amandongomane, intlanzi, kunye nenyama engenamafutha — yeyona nto ilungileyo kubantu abanesifo soxinzelelo. Ngamafutshane, ukutya okunesondlo kunokunceda ukugcina amanqanaba eswekile egazini lakho ezinzile imini yonke. Oku kunokunceda kakhulu ekuncedeni ukugcina imeko yakho yentlalo izolile.
Abaphandi basaphanda ukuba ingaba iivithamini ezithile kunye nezondlo zinokunceda ekunciphiseni uxinezeleko. Okwangoku, ii-omega-3 fatty acids , i-folate , kunye ne -vitamin B12 zibonakalisiwe ukuba ziyanceda, njengoko kukholelwa ukuba zinceda ekusebenzeni kwengqondo.
Kodwa khumbula: Ngokuqinisekileyo kufuneka uthethe nogqirha wakho ngaphambi kokuba uthathe ezi zongezo, kuba ngamanye amaxesha abantu abazisebenzisayo banokulibazisa ukufuna unyango oluqinisekisiweyo ngugqirha.
Ngaba kukho izinto ekufuneka uzisuse ekutyeni kwakho?
Ewe, ngokuqinisekileyo. Kubaluleke kakhulu ukuba ungatyi ukutya neziselo ezithile xa ulwa nokudakumba.
| Ukutya Okufanele Ukuphephe | Kutheni kunjalo? (Kutheni?) |
|---|---|
| Ukutya neziselo ezineswekile (iziselo ezineswekile, iikeyiki, iibhisikithi, ukutya okucutshungulweyo) | Ezi zinokubangela ukuba amanqanaba eswekile egazini anyuke aze ehle ngequbuliso, nto leyo enokuba nefuthe elibi kumanqanaba akho emvakalelo kunye namandla. |
| Utywala | Utywala bunokwenza uxinzelelo lube lubi ngakumbi, ngoko ke kungcono ukuluphepha ngokupheleleyo. |
| I-Caffeine ( ikofu, iti, iziselo ezibandayo) | I-caffeine inokubangela abanye abantu ukuba baxhalabe ngakumbi. Nangona kungengabo bonke abantu abanjalo, kulungile ukuqaphela oku. |
Esinye isazi ngengqondo sithi malunga ne-20%-25% yezigulana zakhe ziye zafumana isiqabu esikhulu kwingxaki yokudakumba emva kokuyeka iswekile kunye ne-caffeine kwiindlela zazo zokutya kangangeeveki ezimbini. Ngoko ke, nawe ungathetha nogqirha wakho uzame ezi zinto ukuze ubone ukuba ziyasebenza na kuwe.
Ukukhululeka okumangalisayo kokuzilolonga
Ukuzilolonga yenye into enamandla enokuyichaphazela kakuhle indlela ovakalelwa ngayo kunye namanqanaba akho amandla.
“Ukuzilolonga akunciphisi nje kuphela ukudakumba, kodwa kunika abantu imvakalelo yokulawula namandla,” utshilo omnye uprofesa wengqondo. “Ndaqala ndabona iingenelo zokuzilolonga ngendlela endivakalelwa ngayo. Ndaqala ukuzilolonga iintsuku ezintathu ngeveki ngexesha lesidlo sasemini. Ndamangaliswa kukuba ndandinamandla angakanani kwaye ndandingenaxinzelelo olungakanani.”
Ngenxa yale mava, uqalile ukucebisa izigulane zakhe ezinesifo sokudakumba ukuba zilolonge umzimba. Iziphumo ziphumelela kakhulu. Ngamanye amaxesha uphuma eofisini nezigulane zakhe aze aqhube iiseshoni zonyango ngelixa ehamba. Ngenxa yokuba umthambo yinto umntu anokuyifunda aze ayisebenzise eyedwa, iziphumo zinokuba luncedo ngakumbi kwaye zihlale ixesha elide kunezo zifunyenwe ngepilisi.
Enyanisweni, uphando olwenziwe ngo-2007 lufumanise ukuba kwabanye abantu, umthambo usebenza kakuhle njengamayeza ekunyangeni ukudakumba. Xa sizilolonga, iingqondo zethu zivelisa iikhemikhali ezininzi ezifana ne -serotonin , ezisinceda sihlale sikwimo entle. Amayeza enza into efanayo.
Kwakhona, ukuzilolonga lukhetho oluhle kwabo bangenako ukuthatha amayeza, umzekelo, abanye abantu abadala, oomama abakhulelweyo nabasemva kokubeleka, kunye nabantwana. Abantu abazilolongayo nabo abanakukwazi ukubuyela umva.
Enye into entle ngokuzilolonga kukuba akunazo iziphumo ebezingalindelekanga . Ekubeni ukuzilolonga kulungile emzimbeni wakho wonke, akukho nto imbi ngokukufaka kwisicwangciso sakho sonyango.
Masithethe ngezinto ezisezingqondweni zethu size sikhululeke (Talk Therapy)
Unyango lokuthetha, okanye unyango lwengqondo, sesinye isixhobo esibalulekileyo sokulwa nokudakumba. Asikuko nje ukuthetha nomhlobo, kodwa sibandakanya ingcali eqeqeshiweyo ekunceda uqonde iingxaki zakho kwaye uphuhlise izakhono ozidingayo ukuze uhlangabezane nazo.
Kukho iintlobo ezimbini eziphambili zonyango lokuthetha eziye zaphumelela ekunyangeni ukudakumba:
- Unyango Lokuziphatha Ngokwengqondo (CBT): Olu nyango lujonga indlela iingcinga zakho ezimbi kunye nokuziphatha kwakho okunegalelo ngayo kuxinzelelo lwakho. Lukunceda utshintshe indlela ocinga ngayo ukuze ube ngcono.
- Unyango lokusebenzisana nabantu: Oku kukunceda uphucule ubudlelwane bakho nosapho lwakho, abahlobo kunye neqabane lakho. Xa obu budlelwane buphucuka, nawe uya kuqala ukuziva ungcono.
Unyango lokuthetha lungathatha iiveki ezimbalwa ukuya kwiminyaka eliqela. Lungenziwa ngumntu ngamnye okanye kwiqela. Abantu abaninzi badibanisa olu nyango nezinye iindlela zonyango, ezifana namayeza okanye umthambo.
Unyango oluthetha ngentetho lukunika izakhono ozidingayo ukuze ujongane nokudakumba ixesha elide. Lufana nebhokisi yezixhobo onokuzisebenzisa xa unengxaki.
Ukubaluleka kokuhlala nonyango
Nokuba yeyiphi na isicwangciso sonyango osikhethayo, kubalulekile ukuba usinike ixesha elaneleyo lokusebenza kwaye unamathele kuso. Naluphi na unyango, kuquka amayeza okudakumba, lungathatha iiveki ezininzi okanye ngaphezulu ukuze lubone iziphumo.Ngoko ke musa ukuyeka.
Kubalulekile ukuhlala unxibelelana nogqirha wakho kulo lonke eli xesha. Thetha naye rhoqo malunga nendlela oziva ngayo kunye nokuba unyango luyasebenza na.
Ukuba isicwangciso sakho sonyango asisebenzi emva kweeveki ezimbalwa, ungakhathazeki. Kukho amayeza amaninzi ahlukeneyo kunye neendlela zonyango onokuzama. Rhoqo, ukuba unyango olunye alusebenzi, kukho olunye oluza kusebenza.
Into ebalulekileyo kukuhlala uzama ude ufumane indibaniselwano ekulungeleyo. Nangona kusenokuthatha umgudu omncinci, isiphumo sokugqibela - oko kukuthi, ukoyisa uxinezeleko nolonwabo - sibaluleke kakhulu.
Umyalezo Wokuya Ekhaya
- Ukudakumba akuyonto nje yokuziva ulusizi, kodwa sisifo sokwenyani esifuna unyango.
- Unyango lungaphezulu kakhulu kunepilisi. Ukutya okunesondlo, umthambo, kunye nonyango lokuthetha zizixhobo ezinamandla kakhulu.
- Nokuba utshintsho oluncinci olufana nokuyeka iswekile kunye ne-caffeine ekutyeni kwakho lunokwenza umahluko omkhulu kwindlela ovakalelwa ngayo.
- Nokuba ngumthambo olula njengokuhamba imizuzu engama-30 ngosuku unokuzisa isiqabu esikhulu engqondweni yakho.
- Ngokuthetha nochwephesha (Talk Therapy), uya kufumana amandla nezixhobo ozidingayo ukujongana neengxaki kwixesha elizayo.
- Hlala unxibelelana nogqirha wakho. Zinike ixesha lonyango, yiba nomonde. Ngokuqinisekileyo uza kufumana isisombululo esikufaneleyo.
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