Ingabe ngezinye izikhathi uzizwa sengathi isisu sakho sizoqhuma? Noma uzizwa sengathi uzizwa uthukuthele esiswini sakho uma uzwa izindaba ezinhle? Lezi akuzona nje izindaba. Ubuchopho bakho namathumbu akho kufana nabangani ababili abakhulu. Bahlala bexoxa. Namuhla, sizoxoxa ngalobu budlelwano obumangalisayo.
Kuyini ukuxhumana phakathi kobuchopho namathumbu?
Kalula nje, ubuchopho bakho bukhuluma namathumbu akho, futhi amathumbu akho akhuluma nobuchopho bakho. Uma wake waba "nomuzwa wesisu" ngento ethile, uke wakuzwa lokhu kuxhumana. Cabanga ngomuzwa womuzwa wokucwila esiswini sakho lapho kuhlolwa, noma umuzwa womuzwa wokucwila esiswini sakho lapho kwenzeka into edabukisayo ngempela. Konke kungenxa yengxoxo phakathi kwalaba ababili.
Ubuchopho buxhumana nomzimba wethu wonke ngokusebenzisa imizwa kuwo wonke umzimba wethu. Kodwa ubuchopho namathumbu kunobuhlobo obukhethekile kakhulu, "nomngane omkhulu" . Ulwazi oluningi lushintshaniswa phakathi kwalokhu okubili kunanoma yiluphi olunye uhlelo emzimbeni. Eqinisweni, ngaphandle kobuchopho, amathumbu akho anamangqamuzana amaningi emizwa emzimbeni wethu. Akumangalisi lokho?
Kungani lobu budlelwano bubaluleke kangaka?
Lokhu kuxhumana kubalulekile ekusindeni kwethu. Lokho esikudlayo kuthinta ngqo impilo yethu iyonke. Ngakho-ke ubuchopho budinga ukwazi ukuthi sidla ukudla okunomsoco noma okuthile okulimaza umzimba. Amathumbu yiwo athumela lolu lwazi ebuchosheni. Futhi, uma okuthile esikudlayo kuyingozi, noma uma sidinga ukuyeka ukukugaya isikhashana, uhlelo lwe-alamu lunikezwa ngalo.
Lolu hlelo lokuxwayisa luhlanganisa nengxenye yobuchopho bakho elawula imizwa. Cabanga ukuthi ulimele ngokomzimba ngento ethile. Ingxenye yobuchopho bakho elawula imizwa iyayikhumbula futhi ikusize ugweme lolo hlobo lwengozi futhi. Ngokufanayo, imizwa yakho yokukhathazeka, ukwesaba, nenjabulo ingaqinisa imizwa esiswini sakho. Ngokufanayo, ukungakhululeki okukhulu esiswini kungandisa ukucindezeleka kwakho kanye nokusabela ngokomzwelo. Kufana nomjikelezo ohamba uye phambili naphambili.
Yiziphi izinto ezithinta lobu budlelwano emizimbeni yethu?
Izifundo zithole ukuthi le ngxoxo phakathi kwamathumbu akho nobuchopho bakho ithinta izinto eziningi ezilandelayo:
| Inqubo yomzimba | Indlela okuthinta ngayo |
|---|---|
| Indlala nokwaneliseka | Isaziso sokuthi kufanele udle nini nokuthi isisu sigcwele nini. |
| Isifiso sokudla | Ukulawula izifiso kanye nezifiso zokudla okuthile. |
| Ukugaya ukudla | Ukulawula izinga lokugaya ukudla kanye nokusebenza kwamathumbu. |
| Isimo sengqondo | Kuthinta imizwa yakho yenjabulo, ukudabuka, nokukhathazeka. |
| Ukucindezeleka | Ukunquma ukuthi umzimba wakho usabela kanjani ekucindezelekeni. |
| Isimiso somzimba sokuzivikela | Kuthinta ikhono lomzimba lokulwa nezifo. |
Obani abadlali abaphambili abahilelekile kulobu budlelwano?
Kunabadlali abaningana ababalulekile kule nethiwekhi yokuxhumana kobuchopho namathumbu (odokotela bakubiza lokhu ngokuthi "i-Gut-Brain Axis").
Isistimu Yezinzwa Yamathumbu - "Ubuchopho Bakho Besibili"
Lena inethiwekhi yezinzwa ngaphakathi kwesistimu yakho yokugaya ukudla. Iyinkimbinkimbi kangangokuthi ososayensi bayibiza ngokuthi "ubuchopho bakho besibili." Okukhethekile ngayo ukuthi ngezinye izikhathi ingenza izinqumo ngokuzimela ngaphandle kobuchopho obuyinhloko. Lolu hlelo lungaqoqa ulwazi mayelana nokuthi kwenzekani emathunjini akho futhi luphendule kukho.
I-Vagus Nerve - Isithunywa Esiyinhloko
Lona umugqa oyinhloko wokuxhumana phakathi "kobuchopho besibili" esiswini sakho kanye nobuchopho obuyinhloko ekhanda lakho. Kufana nomugqa oyinhloko wocingo. Kungale nzwa ethi "(Vagus)" lapho ulwazi oluvela emathunjini luyiswa ebuchosheni, futhi imiyalo evela ebuchosheni iyiswa emathunjini.
I-Gut Microbiome - Abangane Bethu Abancane
Ubungeke ukholwe, kodwa izigidi zamabhaktheriya ahlala emathunjini akho nawo angabadlali ababalulekile kule ndaba. Lawa mabhaktheriya amahle asiza ekukhiqizeni amakhemikhali abizwa ngokuthi "ama-neurotransmitters" athwala imiyalezo phakathi kwezinzwa. Aphinde akhiqize amanye amakhemikhali ahamba ngegazi aye ebuchosheni. Lokhu kusho ukuthi uma amagciwane asemathunjini akho ejabule, angagcina ingqondo yakho ijabule.
Ucwaningo lwakamuva lubonise ukuthi kukhona ukuxhumana okuqinile phakathi kwezimo zamathumbu njenge-Irritable Bowel Syndrome (IBS) kanye nezimo zempilo yengqondo njengokukhathazeka. Ukungalingani kwe-gut microbiota kungaba yisici esibalulekile kulokhu.
Yiziphi izifo ezingavela uma lobu budlelwano buhamba kabi?
Uma kukhona ukungalingani kulokhu kuxhumana kobuchopho namathumbu, kungavela izimo zezokwelapha ezahlukahlukene. Ezinye zazo yilezi:
- Izimo ezinjengobuhlungu besisu obuqhubekayo, ukuqunjelwa, noma isifo sohudo esingatholakali imbangela yaso. Isibonelo, i-Irritable Bowel Syndrome (IBS) .
- Izinkinga zempilo yengqondo ezifana nokukhathazeka kanye nezinkinga zokucindezeleka.
- Ubuhlungu besifuba obungebona obenhliziyo buwubuhlungu besifuba obungesibo ukuhlaselwa yinhliziyo.
- I-colic yezinsana yisifo esibuhlungu esiswini esenzeka ezinganeni ezincane.
- Ukucindezeleka okungapheli kanye nokukhathala okungapheli.
- Ukukhuluphala ngokweqile.
- Izifo ezihlobene nohlelo lwezinzwa, njengesifo sikaParkinson .
- Izinkinga zokukhula kwemizwa njenge- autism .
Yiziphi izindlela zokwelapha ezinikezwa odokotela ezimweni ezinjengalezi?
Odokotela manje bacabanga ngazo zombili izinhlangothi lapho belapha izifo ezinjengalezi. Lokho kusho ukuthi belapha amathumbu kanye nengqondo.
Izindlela zokwelapha zokubuyisela ibhalansi yamagciwane emathunjini zifaka:
- Ama-probiotic: Lawa amabhaktheriya awusizo atholakala ezintweni ezifana ne-yogurt kanye nobisi olungenamafutha.
- Ama-antibiotic: Lawula amabhaktheriya ayingozi.
- Ukufakelwa Kwe-Fecal Microbiota: Lena indlela yokwelapha eyinkimbinkimbi esesesigabeni sokucwaninga.
Futhi, imiphumela emihle ingatholakala ngokwelashwa kwengqondo nomzimba.
| Indlela yokwelapha | Kalula nje... |
|---|---|
| Ukwelapha ngokuphumula | Nciphisa ukucindezeleka futhi uzolise ingqondo ngezindlela ezinjengokuphumula kwemisipha nokubona ngeso lengqondo. |
| Ukwelashwa Kokuziphatha Kokuqonda (i-CBT) | Indlela enamandla yokwelapha ingqondo ekusiza ukuthi ushintshe indlela ocabanga futhi uziphathe ngayo mayelana nobuhlungu nokucindezeleka. |
| Impendulo ye-Bio | Ukuqeqeshwa ngosizo lwamadivayisi kagesi ukulawula imisebenzi yomzimba ezenzakalelayo, njengokushaya kwenhliziyo. |
Yini esingayenza ukuze silondoloze lobu budlelwano ekhaya?
Kunezinto ezimbili ezinhle kakhulu ongazenza ukuze uvikele lobu budlelwano obubalulekile: gcina ukudla okuhle nokulawula ukucindezeleka .
Ukudla okunempilo,
- Ukudla okucebile nge-fiber: Yidla imifino eminingi, imifino, izithelo, kanye nokusanhlamvu okuphelele. Lokhu ukudla okungcono kakhulu kwamagciwane amahle emathunjini akho.
- Ama-Probiotics nama-Prebiotics: Ukudla okufana nobisi olungenamafutha kanye ne-yogurt kuqukethe ama-probiotics. Ukudla okufana nobhanana negalikhi kuqukethe ama-prebiotics (ukudla kwamagciwane amahle).
- Imifino nezithelo ezimibalabala: Ama-antioxidants akulezi zinto asiza ukulawula izinto eziyingozi emzimbeni nokugcina impilo yamathumbu.
- Nciphisa ukudla okucutshunguliwe, ushukela, namafutha angenampilo: Lokhu kuyingozi kumagciwane amahle asemathunjini.
Futhi, ukulawula ukucindezeleka kwakho kubaluleke kakhulu empilweni yamathumbu. Ungazolisa ingqondo yakho ngokuzindla, ukuzivocavoca, ukulala ngokwanele, nokuzibandakanya ezintweni ozithandayo.
Uma usunezinkinga zesisu noma ukungakhululeki kwengqondo isikhathi eside, qiniseka ukuthi ukhuluma nodokotela wakho ngakho. Ngoba ikhambi lenkinga yakho lingase libe semathunjini akho noma engqondweni yakho.
Umlayezo Wokuya Nawe Ekhaya
- Ubuchopho bakho kanye namathumbu akho kufana nabangani ababili abakhulu abahlale belalelana.
- Njengoba nje ukucindezeleka kwakho kungabangela ukuphazamiseka kwesisu, imizwa yakho ingashintsha ngenxa yenkinga yesisu.
- Gcina amabhaktheriya amahle esiswini sakho ejabule ngokudla ukudla okucebile nge-fiber kanye nezinhlobonhlobo zemifino nezithelo.
- Ukulawula ukucindezeleka kubalulekile nasempilweni yamathumbu akho.
- Uma unenkinga yesisu noma yengqondo eqhubekayo, ungabi namahloni ngayo futhi nakanjani bheka udokotela ukuze akunike iseluleko.
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