Kukho amaxesha apho uziva uxinezelekile kakhulu, nokuba kungenxa yokuba unoviwo oluzayo, okanye unikwe umsebenzi omkhulu eofisini, okanye ukhe waba nengxaki ekhaya? Isifuba sakho siyabetha, uyabila, kwaye uziva uxhalabile ngendlela engaqhelekanga. Ngamaxesha anje, sithi, "Ndixinezelekile." Kodwa ngaba wakha wazibuza ukuba kwenzeka ntoni ngaphakathi emizimbeni yethu xa olu 'xinezeleko' lufika? Emva kwako konke oku kukho inkqubo yokulawula emangalisayo, ezenzekelayo emzimbeni wethu. Namhlanje siza kuthetha ngaloo nto.
Ngamafutshane, yintoni i-axis ye-HPA?
I-HPA Axis luthungelwano lonxibelelwano olubaluleke kakhulu emzimbeni wethu. Ngokuchanekileyo, lunxibelelwano phakathi kwamalungu amathathu amakhulu emzimbeni wethu. Yinkqubo ephambili elawula uxinzelelo emzimbeni wethu. Cinga ngayo njengeqela lolawulo olungxamisekileyo ngaphakathi emzimbeni wethu. Kukho iinkokeli ezintathu zeli qela. Zithumelana imiyalezo kwaye zisebenza ngokubambisana. Le nkqubo siyibiza ngokuba yi-HPA axis.
Ngokwezonyango, i-HPA axis yinkqubo ye-neuroendocrine. Oko kukuthi, yinkqubo ekhupha iikhemikhali ezibizwa ngokuba zii-hormone egazini ngenxa yemiqondiso evela kwinkqubo yethu yemithambo-luvo. Ezi hormone zixelela imizimba yethu indlela yokujongana noxinzelelo.
Ngoobani iinkokeli ezintathu zeli qela?
Njengoko besitshilo ngaphambili, kukho amalungu amathathu aphambili ale nkqubo. La mathathu ngawo aqhuba yonke le nkqubo. Masibone ukuba ngoobani aba bathathu kwaye yintoni imisebenzi yabo.
| I-organ | Indawo kunye nenkcazo | Into oyenzayo ilula. |
|---|---|---|
| I-Hypothalamus | Oku kungaphakathi engqondweni yethu. Kunceda ekulinganiseni izinto ezininzi emzimbeni wethu, ezinje ngobushushu, indlala, kunye neemvakalelo. | Eli ligumbi lolawulo eliphambili . Nguye umntu wokuqala ukwenza izigqibo xa kuvela imeko engxamisekileyo. |
| Indawo yolwimi lamathe | I-gland encinci efana nethambo efumaneka phantsi kwe-hypothalamus. Nangona incinci, ilawula uninzi lwamanye amadlala emzimbeni. | Nguye lo uMphathi . Nguye onika abanye ii-odolo kwigumbi lolawulo eliphambili. |
| Ii-Adrenal Glands | Iindlala ezimbini ezincinci ezinxantathu ezibonakala ngathi zizigqoko ezimbini ngaphezulu kwezintso zethu. | Le yiyunithi esebenza . Kulapho kwenziwa khona iihomoni zoxinzelelo kwaye zikhutshwa egazini, ngokwemiyalelo evela kumphathi. |
Zisebenza njani ezi zinto zintathu kunye?
Indlela ezi zinto zintathu ezicwangciswe ngayo icocekile kakhulu. Ifana nokusabela kwetsheyini. Masiqonde ngomzekelo.
Khawuthelekelele uhamba esitalatweni uze ngequbuliso inja ikutsibele. Uyoyika. Kuloo mizuzwana imbalwa, ezi zinto zenzeka emzimbeni wakho:
1. Inyathelo lokuqala: Ingqondo yakho itolika oko amehlo akho akubonayo ngokuthi "Oku kuyingozi!" Kwangoko, umyalezo uthunyelwa kwi-hypothalamus (igumbi lolawulo eliphambili) ngenkqubo yemithambo-luvo ezimeleyo. I-hypothalamus ikhupha umyalezo wekhemikhali obizwa ngokuba yi-`CRH` (i-Corticotrophin-releasing hormone).
2. Inyathelo lesi-2: Lo myalezo we-`CRH` uya ngqo kwi-pituitary gland (umphathi) . Xa ifumana loo myalezo, i-pituitary gland ikhupha enye i-hormone ebizwa ngokuba yi-`ACTH` (i-Adrenocorticotropic hormone) egazini. Oku kufana nomyalelo othi "Hamba!"
3. Inyathelo lesi-3: Ihomoni ethi `ACTH`, ehamba ngegazi, ifikelela kwi-adrenal glands (iyunithi esebenzayo) . Xa ifumana loo myalelo, i-adrenal glands ivelisa inani elikhulu lehomoni yethu yoxinzelelo, i-cortisol, kwaye iyikhuphe egazini.
I-Cortisol ayisiyo hormone imbi nje kuphela. Kwimeko kaxakeka, le hormone inyusa amanqanaba eswekile emzimbeni wethu, inyuse uxinzelelo lwegazi, kwaye ithintele okwethutyana eminye yemisebenzi yenkqubo yethu yokuzikhusela komzimba. Konke oku kwenzelwa ukusinika amandla esiwadingayo ukuze sidlule kwimeko kaxakeka (ukuze sibaleke inja). Oku kubizwa ngokuba yimpendulo ethi "Yilwa okanye Ubhabhe".
Kodwa le nkqubo ayifanele ihlale isebenza ngalo lonke ixesha. Emva kokuba inja imkile, oko kukuthi, emva kokuba ingozi idlulile, le nkqubo kufuneka ime. Kwaye kwenzeka ngendlela engaqhelekanga. Xa inqanaba le-cortisol egazini linyuka, lithumela umyalezo engqondweni (i-hypothalamus kunye ne-pituitary gland) lisithi, "Kulungile, ngoku ingxaki isonjululwe, yeka ukuthumela loo miyalezo ye-'CRH' kunye ne-'ACTH'." Oku sikubiza ngokuba yi-negative feedback loop . Kufana nokucima iswitshi xa umsebenzi ugqityiwe.
Ingaba kunokwenzeka ukuba le nkqubo ayisebenzi kakuhle?
Ewe, ngokuqinisekileyo inokwenzeka. Zimbini iindlela eziphambili ezinokuthi le nkqubo ilungelelaniswe kakuhle iphazamiseke ngazo. Enye kukusebenza kakhulu, enye kukungasebenzi ngokwaneleyo.
Ukungasebenzi kakuhle kwe-HPA Axis
Khawucinge nje, uhlala uxinezelekile. Kufana nezinja ezitsiba rhoqo. Iingxaki eofisini, iingxaki ekhaya, iingxaki zemali... Xa unolu hlobo loxinzelelo oluhlala ixesha elide, loo nkqubo ayiphumli. Ihlala isebenza. Emva koko inqanaba le-cortisol lihlala liphezulu . Oku kuyingozi kakhulu emzimbeni wethu.
| Inkqubo echaphazelekayo | Iingxaki ezinokwenzeka |
|---|---|
| Inkqubo yomzimba | Ubuthathaka benkqubo yomzimba yokuzikhusela, izifo ezixhaphakileyo, ukwanda kokudumba emzimbeni, kunye nomngcipheko ophezulu weemeko zokuzikhusela komzimba . |
| Impilo Yengqondo | Umngcipheko wokuba neemeko zempilo yengqondo ezifana nokudakumba, iingxaki zokuxhalaba, kunye nesifo soxinzelelo emva kwesiganeko esibuhlungu (PTSD) . |
| I-Metabolism | Umngcipheko ophezulu wesifo seswekile, ukutyeba kakhulu, kunye nezinye iintlobo zomhlaza. |
| Intliziyo kunye nemithambo yegazi | Uxinzelelo lwegazi oluphezulu kunye nomngcipheko wokonakala kwemithambo yegazi. |
Ukongeza, abaphandi bakholelwa ukuba ukungasebenzi kakuhle kwe-axis ye-HPA ixesha elide kunokubangela ukuphazamiseka kwenkumbulo kunye nezifo eziwohlokayo ze-neurodegenerative ezifana nesifo sika-Alzheimer .
Ukucinezelwa kwe-HPA Axis
Eli lelinye icala. Oko kukuthi, inkqubo ayisebenzi kakuhle nokuba kufuneka iphendule kuxinzelelo. Isizathu esiphambili soku kukuba kukho iintlobo ezithile zamayeza athathwa ngaphandle.
Le meko inokwenzeka, ingakumbi xa kuthathwa ii-corticosteroids (umz., i-Prednisolone), ezisetyenziselwa iimeko ezifana ne-asthma, i-COPD, i-arthritis, umhlaza, kunye nasemva kokufakelwa amalungu omzimba, ixesha elide.
Okwenzekayo yile: xa sizinika la mayeza ngaphandle, imizimba yethu icinga ukuba, "Owu, asisadingi ukwenza i-cortisol, singayifumana ngaphandle." Emva koko amadlala ethu e-adrenal (iifektri) ayavilapha aze anciphise imveliso ye-cortisol.
Okwenza oku kube yingozi kukuba ukuba kwenzeka i-stress enkulu ngequbuliso (njengengozi okanye usulelo olukhulu), umzimba awuyi kukwazi ukuvelisa ubungakanani be-cortisol efunekayo ukuze ujongane nayo. Le yimeko engxamisekileyo enokuba yingozi nakubomi. Siyibiza ngokuba yi-adrenal crisis .
Yiyo loo nto ugqirha esithi ungayeki ngequbuliso ukuthatha amayeza e-steroid. Ufanele ukwenze oko ngokwemiyalelo kagqirha wakho, unciphise kancinci kancinci umthamo.
Ngoko ke siyikhusela njani le nkqubo ixabisekileyo?
Uphando nge-HPA axis lusaqhubeka, kodwa eyona ndlela ilungileyo yokulawula uxinzelelo kukululawula ngokufanelekileyo . Asinakukwazi ukulususa ngokupheleleyo uxinzelelo ebomini bethu. Kodwa singalulawula ukuze lungaphumi kuthi. Nazi ezinye izinto ezilula onokuzenza ukunceda:
- Yenza izinto ezizolisa ingqondo: Ziqhelise izinto ezifana nokucamngca, i-yoga, kunye nokuzilolonga ngokuphefumla nzulu yonke imihla.
- Lumka kakuhle umzimba wakho: Yitya ukutya okunesondlo, uzilolonge yonke imihla, kwaye ulale ngokwaneleyo. Ezi zintathu zibaluleke kakhulu.
- Cinga kakuhle: Cinga ngezinto ezilungileyo ebomini. Yamkela ukuba awukwazi ukulawula yonke into. Ukuxhalabela izinto ongenakuzitshintsha kuya kwandisa uxinezeleko lwakho.
- Ziqhelise ukuthi "hayi": Musa ukuthatha uxanduva olutsha xa uxinezelekile.
- Gcina unxibelelwano loluntu:Kuyintuthuzelo enkulu ukuthetha ngento ekukhathazayo nomhlobo okanye ilungu losapho elikufutshane nawe nelikuqondayo.
Ukuba usenengxaki yokulawula uxinzelelo lwakho emva kokwenza ezi zinto, musa ukuba neentloni okanye ubandezeleke wedwa. Thetha nogqirha wakho wosapho ngale nto. Uya kukwazi ukukunika isikhokelo osidingayo ukuze woyise le meko.
Umyalezo Wokuya Ekhaya
- I-axis ye-HPA yinkqubo yendalo neyimfuneko ephendula kuxinzelelo emzimbeni wethu.
- Uxinzelelo oluhlala ixesha elide (olungapheliyo) lunokubangela ukuba le nkqubo isebenze kakhulu, nto leyo ekhokelela kwiingxaki ezininzi zempilo ezifana nesifo seswekile, uxinzelelo lwegazi oluphezulu, kunye nesifo sengqondo.
- Ezinye ii-corticosteroids zinokucinezela i-axis ye-HPA. Akufuneki uqale okanye uyeke ukuthatha amayeza anjalo ngaphandle kwengcebiso kagqirha.
- Ukulawula uxinzelelo lwemihla ngemihla yeyona ndlela ilungileyo yokugcina le nkqubo ixabisekileyo isempilweni.
- Ukuba unengxaki yokujamelana noxinzelelo, bona ugqirha wakho ngokukhawuleza ukuze akunike icebiso.
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