Ungalwa njani nokudinwa kwengqondo kunye nendlela yokuchonga iimpawu kunye neempawu

Umxholo

• Iimpawu kunye neempawu zokudinwa kwengqondo
• Izizathu eziphambili
• Indlela yokulwa nokudinwa kwengqondo

Ukudinwa kwengqondo, okwaziwa njengokukhathala kwengqondo, kwenzeka xa ingqondo igcwele kakhulu ngenxa yokugqithisa kolwazi olufakwe emini, nokuba kungenxa yomsebenzi okanye inkuthazo kunye neendaba ezifika kuthungelwano lwentlalo nolwazi, umzekelo. Ke, kukho ukucuthwa kwenkqubo yemithambo-luvo kunye nokunyuka koxinzelelo kwigazi lehomoni enxulumene noxinzelelo, i-cortisol, ekhokelela ekudinweni kwengqondo.

Ukudinwa kwengqondo kunokubonwa ngezinye zeempawu ezinokubonakaliswa ngumzimba, ezinje ngeentlungu zomzimba, ukudimazeka, ukunciphisa imveliso, ubunzima ekugxileni nasekuxhalabeni okugqithisileyo, umzekelo. Ke ngoko, kamsinya nje emva kokuba imiqondiso kunye neempawu ezibonisa ukudinwa zivela, kubalulekile ukuba uphumle okanye wenze into evuselela imvakalelo yokuba sempilweni, njengokuziqhelanisa nokwenza umthambo, umzekelo.

Iimpawu kunye neempawu zokudinwa kwengqondo

Iimpawu kunye neempawu zokudinwa kwengqondo yindlela ebonisa ukuba umzimba ugcwele kakhulu kwaye umntu lowo kufuneka aphumle. Iimpawu eziphambili kunye neempawu ezibonisa ukudinwa kwengqondo zezi:

• Ukungabikho koxinzelelo;
• Ukudinwa kakhulu;
• Iintlungu zomzimba;
• Ubunzima bokukhumbula;
• Imood iyatshintsha;
• Ukungabikho kwamandla;
• Ubunzima ekwenzeni imisebenzi yemihla ngemihla;
• Ukunciphisa i-libido;
• Ukuphelelwa ngumdla wokutya;
• Ukunqongophala komdla kwimisebenzi ebikade ithathwa njengemnandi;
• Kunzima ukulala nokulala;
• Ingxaki;
• Ukudimazeka;
• Ukwehla kwenkuthazo kunye nemveliso.

Kubalulekile ukuba nje ukuba iimpawu zokudinwa kwengqondo zivele, umntu ahloniphe imiqondiso kwaye aphumle, kuba kungenjalo inokuzalisa umthwalo ngakumbi nangakumbi kwaye ikhokelela kwimigraine kunye noxinzelelo, umzekelo.

Izizathu eziphambili

Ukudinwa kwengqondo kunokubakho ngenxa yayo nayiphi na imeko egcina ingqondo isebenza rhoqo. Umsebenzi wesiqhelo, ukuxhalaba okugqithileyo kunye nenqanaba eliphezulu lemfuno, bobabini kunye noqeqesho, zizinto ezibangela ukudinwa engqondweni.

Ukongeza, ukubonakaliswa rhoqo kwezinto ezahlukeneyo ezivela kwinethiwekhi yoluntu okanye kwimithombo yeendaba, ukusebenza ngaphezulu ngaphandle kwamaxesha eeholide kunye notshintsho lwengqondo olufana nokudakumba okanye uxinzelelo kunokubangela nokudinwa kwengqondo.

Indlela yokulwa nokudinwa kwengqondo

Eyona ndlela yokulwa nokudinwa kwengqondo kukuphumla kunye nokulala ubuncinci iiyure eziyi-8 ngosuku, ukongeza ekutyeni ngendlela esempilweni kwaye elungeleleneyo. Ezinye iingcebiso zokulwa nokudinwa kwengqondo zezi:

• Phumla ngaphambi kokulala, uthathe ibhafu eshushu okanye iti eshushu;
• Sela amanzi amaninzi emini;
• Yonwaba nabahlobo kunye nosapho;
• Fumana umyalezo;
• Thatha iholide;
• Yenza umthambo rhoqo kwaye uhambe;
• Kuphephe ukugoduka nomsebenzi;
• Funa uncedo kwisazi ngengqondo.

Ukongeza, kubalulekile ukuba nokutya okusempilweni kunye nokutya okunempilo, imifuno etyebileyo, iimbotyi kunye neziqhamo. Okunye ukutya, okufana neebhanana, iiavokhado, amandongomane kunye nobusi zineempawu ezinceda ukulwa nokudinwa kunye nokuphucula imeko yeemvakalelo, ukunciphisa iimpawu zokudinwa kwengqondo. Bona ngakumbi malunga nento yokutya ukulwa nokudinwa kwengqondo.

Ukusetyenziswa kweevithamini kunye nezongezelelo zamaminerali lukhetho lokulwa nokudinwa kwengqondo, nangona kunjalo kubalulekile ukuba izongezo ziboniswe ngusondlo okanye ugqirha. Ukongeza, ukusetyenziswa kwezivuseleli zendalo, ezinje nge-guarana powder okanye i-guarana capsule, iyasebenza nasekuvuseleleni ukusebenza kwengqondo, ukwenza ukuba umntu asebenze ngakumbi. Nangona kunjalo, isiphumo esibangelwe sisikhuthazi sesokwexeshana kwaye, ngenxa yoko, kunokwenzeka ukuba umntu aphinde azive edinwe engqondweni.

Fumanisa kule vidiyo ingezantsi ukutya okunceda ukulwa nokudinwa kwengqondo: