5 Oyena nobangela woxinzelelo

Umxholo

• Yintoni ebangela ukudakumba
• 1. Iziganeko eziphawulekayo ebomini
• 2. Ukungcungcuthekiswa okanye ukuphathwa gadalala ngokweemvakalelo
• 3. Izifo ezimandundu
• 4. Utshintsho lwehomoni
• 5. Ukusetyenziswa kwamayeza
• Nini ukubona ugqirha wezengqondo

Uxinzelelo luhlala lubangelwa yimeko ethile yokuphazamiseka okanye yoxinzelelo eyenzeka ebomini, njengokufa kwelungu losapho, iingxaki zemali okanye uqhawulo mtshato. Nangona kunjalo, inokubangelwa kukusetyenziswa kwamanye amayeza, anjengeProlopa, okanye xa kukho izigulo ezimandundu, ezinje ngomhlaza okanye i-HIV, umzekelo.

Abantu abanodandatheko bahlala beziva bediniwe ixesha elininzi, banengxaki yokulala, ukutyeba okanye ukunciphisa umzimba, kunye nokudakumba okunzulu. Kubalulekile ukuba ufune uncedo kugqirha wengqondo okanye ugqirha wengqondo ukuze uchaze unobangela woxinzelelo kwaye uqale unyango. Nantsi indlela yokuchonga iimpawu zoxinzelelo.

Yintoni ebangela ukudakumba

Uxinzelelo kunokubakho emadodeni nakwabasetyhini bayo yonke iminyaka, kodwa inokuchaphazela ulutsha okanye abantu abadala, kwaye izizathu ezi-5 eziphambili zoxinzelelo zibandakanya:

1. Iziganeko eziphawulekayo ebomini

Imisitho emangazayo efana noqhawulo-mtshato, intswela-ngqesho kunye nokuphela kobudlelwane kwezothando zezona zinto zibangela uxinzelelo, kodwa iimeko ezithanda uxinzelelo lwexesha elide, ezinje ngeengxoxo rhoqo emsebenzini okanye ekhaya zinokukhokelela kuxinzelelo kuba zenza umntu aqale ukuzithandabuza kunye nobuchule bakhe.

Indlela yokuphumelela: Fumana amandla kwaye uqhubeke, ngamanye amaxesha umsebenzi omtsha ubhetele kakhulu kunalowo mdala, owathi, nangona uhlawula kakuhle, wawungekho mnandi. Jonga icala elilungileyo, ukuba awuphangeli, cinga ukuba ngoku unokufumana indawo entsha oza kusebenza kuyo, unethuba lokutshintsha amasebe okanye uqale ishishini lakho, umzekelo.

2. Ukungcungcuthekiswa okanye ukuphathwa gadalala ngokweemvakalelo

Ukubandezeleka ngokweemvakalelo okunokuvela xa uxhatshazwa okanye uxelelwe ngempazamo ngokwasemoyeni nako kunokukhokelela kuxinzelelo, kuba xa umntu esihlala esiva ukuthukwa ngokuhamba kwexesha, angakholelwa ngokwenyani ukuba ziyinyani, ehlisa ukuzithemba kwakhe.oko kuthi ke kuthande ukudakumba.

Indlela yokuphumelela: Xelela ilungu losapho olithembekileyo okanye umhlobo malunga nokwenzekayo kuwe kwaye nizame kunye ukufumana isisombululo esifanelekileyo. Ukubeka imida yokuzikhusela kufuneka ibe sisixhobo sakho sokuqala sokuzikhusela.

3. Izifo ezimandundu

Ukuchongwa kwezifo ezinzulu ezinje ngokuhlaselwa sistroke, isifo sengqondo esixhalabisayo, isifo sentliziyo okanye i-HIV, umzekelo, nako kunokubangela ukudakumba kuba kuyadingeka ukujongana nokucalulwa, ukujamelana nonyango olubuhlungu okanye kufuneka uphile yonke imihla usoyika ukufa. Kwaye xa kuziwa kwizigulo ezinganyangekiyo ezinje ngesifo seswekile, isifo esiswini esinganyangekiyo okanye ilupus, kukho ithuba elikhulu lokufumana uxinzelelo kuba kufuneka utshintshe indlela otya ngayo, ushiye ngasemva ukutya okuthandayo kodwa okwangoku kuyingozi.

Ukongeza, amalungu osapho ahlala nomntu onomhlaza okanye onyanga abantu abaxhomekeke ngokupheleleyo kwimihla ngemihla nabo banokudandatheka ngenxa yokudinwa emzimbeni nasengqondweni, bahlala benengxaki yokoyika ukuswelekelwa ngabantu ababathandayo.

Indlela yokuphumelela: Ukongeza ekufundeni indlela yokujongana neemfuno kunye nokhathalelo olubangelwa sesi sifo, kubalulekile ukuba uzabalazele ukufumana intlalontle nakwimida yayo. Ukuhamba okufutshane emoyeni ovulekileyo, ukubukela imovie oyithandayo okanye ukuya kwi-ayisikhrim kunokuba luncedo ukuzisa uvuyo ngakumbi. Ingcebiso enomdla kakhulu kukuba nexesha elithile ngeveki ukwenza into oyithandayo.

4. Utshintsho lwehomoni

Utshintsho lwehomoni, ngakumbi ukwehla kwee-estrogens, ezenzeka ngexesha lokukhulelwa, emva kokubeleka kunye nokuyeka ukuya exesheni kunokubangela uxinzelelo. Ukongeza, ukunqongophala kwe-omega 3 kunokukhokelela kuxinzelelo kuba kunciphisa ukubanakho komntu ukulawula iimvakalelo kunye neemvakalelo.

Indlela yokuphumelela: Ukulungelelanisa amanqanaba ehomoni yimfihlo yokuziva ubhetele, ngexesha lokukhulelwa nasemva kokubeleka akunakwenzeka ukuba usebenzise amayeza kodwa iindlela ezinje ngokwandisa ukusetyenziswa kokutya okutyebileyo kwi-tryptophan kunye ne-serotonin kunokuba luncedo kakhulu ukuze uzive ungcono.

5. Ukusetyenziswa kwamayeza

Ukusetyenziswa rhoqo kwamayeza afana neProlopa, iXanax, iZocor kunye neZovirax, kunokubangela ukudakumba ngenxa yokuhla kwemveliso ye-serotonin, eyihomoni inoxanduva lokuziva ulungile. Kodwa oko akuthethi ukuba bonke abantu abathatha la machiza bashiyeka noxinzelelo. Bona ezinye iindlela zokunyanga ezibangela ukudakumba.

Indlela yokuphumelela: Eyona nto ifanelekileyo kukutshintsha elinye iyeza elingenalo eli cala kodwa ugqirha unokuyalela ukuba uthomalalise uxinzelelo ukuba akunakwenzeka ukuba kutshintshwe.

Nini ukubona ugqirha wezengqondo

Kuyacetyiswa ukuba wenze idinga lokubonana nengcali yezengqondo xa iimpawu zoxinzelelo, ezinje ngokukhala rhoqo, ukudinwa okugqithisileyo okanye ukungabi nathemba zikhona ngaphezulu kweeveki ezi-2 kwaye umntu akanako ukoyisa eli nqanaba yedwa.

Isayikholojisti iya kwenza uvavanyo kwaye iya kubonisa iindlela ezithile ezinokuba luncedo ukugqitha kwesi sigaba ngokukhawuleza. Iiseshoni mazibe ngeveki kwaye zinokuhlala ukusuka kwiinyanga ezi-6 ukuya kunyaka omnye. Nangona kunjalo, kuphela ngugqirha wezifo zengqondo onokubonisa amayeza athomalalisa uxinzelelo kwaye ke ngoko lo gqirha unokubonwa naye.