Iziphumo zempilo zesithukuthezi

Umxholo

• 1. Uxinzelelo lwegazi
• 2. Ukutshintsha kweswekile yegazi
• 3. Ukubekwa kwangaphambili kuphuhliso lomhlaza
• 4. Uxinzelelo kunye noxinzelelo
• 5. Uxinzelelo
• 6. Ukuphuthelwa okanye ubunzima bokulala
• 7. Ubuhlungu kwiimisipha kunye namalungu
• 8. Ithuba elikhulu lokuxhomekeka kwiziyobisi, utywala nakwimidiza
• Indlela yokulwa iziphumo zesizungu

Imvakalelo yokuba lilolo, kulapho umntu ekuye okanye azive elilolo, ineziphumo ezibi kwezempilo, njengoko ibangela usizi, iphazamisa impilo kwaye iququzelele ukukhula kwezifo ezinje ngoxinzelelo, unxunguphalo okanye uxinzelelo.

Ezi meko zinokubangela izifo emzimbeni, njengoko zinxulunyaniswa nokususwa kwehomoni, njenge-serotonin, i-adrenaline kunye ne-cortisol, echaphazela i-endocrine kunye ne-immune system, oko kukuthi, umzimba uqala ukwenza imisebenzi kancinci kwaye kunokwenzeka ukuba babe nesifo.

Iziphumo zokuziva ulilolo zikhulu nangakumbi ebudaleni, kuba aba bantu banobunzima obukhulu bokugcina ubomi boluntu, nokuba kungenxa yokuphulukana nezihlobo ezisondeleyo okanye ukuthintelwa ngokwasemzimbeni kokushiya ikhaya nokwenza imisebenzi.

Nangona bungekho ubungqina obupheleleyo besizathu kunye nesenzo, izifundo sele zibonisile ukuba isizungu sinokuthanda ukuvela:

1. Uxinzelelo lwegazi

Abantu abanesizungu kunokwenzeka ukuba babe noxinzelelo lwegazi. Oku kunokwenzeka ngenxa yezinto ezinje ngolawulo oluncinci lokutya, kunye nokutya ukutya komgangatho osezantsi, ukutyeba kumanqatha kunye netyuwa, kunye namathuba asezantsi okuziqhelanisa nokuzilolonga.

Ukongeza, abo banengxaki yoxinzelelo okanye uxinzelelo banokuba namazinga aphezulu oxinzelelo lwegazi, ikakhulu ngenxa yokupheliswa kwamahomoni afana necortisol. Kubalulekile ukuba uxinzelelo luphakathi kwemida ekhuthazwa ngugqirha, kungenjalo inokunceda ukubakho kokuhlaselwa sisifo sentliziyo, ukubetha okanye iingxaki zezintso. Fumanisa ukuba zeziphi iindlela zendalo zokulawula uxinzelelo lwegazi oluphezulu.

2. Ukutshintsha kweswekile yegazi

Isizungu singenza abantu babe nethuba lokuphuhlisa i-2 yeswekile, njengoko ezinye izifundo zisitsho. Isifo seswekile esingokweemvakalelo asikho, kodwa imicimbi ethile yeemvakalelo inokubangela ngokungangqalanga isifo, nokuba kungokunyusa ukusetyenziswa kokutya okuneswekile eninzi okanye ukunciphisa ulawulo kwimveliso yehomoni, enje nge-insulin kunye ne-cortisol, ezihomoni ezinxulumene nokulawula iswekile yegazi amanqanaba.

Ukongeza, abanye abantu abadala abahlala bodwa banokufumana kunzima ukugcina unyango rhoqo kwisifo seswekile, mhlawumbi ngenxa yobunzima bokufumana amayeza okanye iindlela zokujonga iswekile yegazi.

3. Ukubekwa kwangaphambili kuphuhliso lomhlaza

Abantu abalilolo bathambekele ekubeni nomhlaza ngakumbi, mhlawumbi ngenxa yokuba umzimba uphantsi koxinzelelo oluqhubekayo, ukwandisa amathuba okutshintsha kunye nokwanda kweeseli zomhlaza. Indlela yokuphila yesithukuthezi inokuba nefuthe, njengokutya kakhulu, ukusela utywala okanye ukutshaya.

Kukwabonakalisiwe ukuba abantu abanoxinzelelo banokubuyela umhlaza ngakumbi, kwaye ngaphezulu koko, bahlala bephantsi kwesi sifo, esinokubangelwa kukufumana inkxaso encinci ngexesha lonyango, ukungabinakho ukwenza unyango kakuhle, ukuphoswa kukuqeshwa kwakhona ukubuya kwaye ungathathi nxaxheba kwimisebenzi yenkxaso yoluntu.

4. Uxinzelelo kunye noxinzelelo

Imvakalelo yokuba lilolo, kunye noxinzelelo kunye noxinzelelo, uphawu kwingqondo yokuba umzimba uphantsi koxinzelelo, ukonyusa inqanaba lehomoni cortisol, eyaziwa njengehormone yoxinzelelo.

Uxinzelelo oluphezulu lwe-cortisol lunokukhokelela ekuphulukaneni nobunzima bemisipha, ubunzima bokufunda kunye nokuphelelwa yimemori. Jonga ukuba zeziphi iimpawu zoxinzelelo emzimbeni kunye nendlela yokulawula.

5. Uxinzelelo

Abantu abazive bebodwa banamathuba okufumana uxinzelelo, olunxulunyaniswa nemvakalelo yokuziva ulilize, ulahliwe, ukungabikho kobomi ekuhlaleni kunye nenkxaso. Ke, abantu baqala ukuba nosizi rhoqo, ukuphelelwa ngamandla kunye nomnqweno wokwenza imisebenzi yemihla ngemihla, ukuba nochuku, ukungabikho komdla okanye ukuthanda ukutya okugqithileyo, ukuqaqanjelwa sisisu okanye umnqweno wokulala ngalo lonke ixesha.

Funda ngendlela yokwahlulahlula usizi kuxinzelelo.

6. Ukuphuthelwa okanye ubunzima bokulala

Abantu abaziva bebodwa banamathuba okuba baphulukane nobuthongo, mhlawumbi ngenxa yemicimbi yezengqondo ezinje ngeemvakalelo zokungazithembi nokungabikho koncedo.

Ke ngoko, intelekelelo eyamkelweyo yeyokuba umntu onesithukuthezi uhlala elumkile kuba eziva esesichengeni sayo yonke into, ke umzimba uhlala ukwimeko yoxinzelelo rhoqo, usilela ukuphumla. Aba bantu bakwanobunzima ekufezekiseni ubuthongo obunzulu, bavuke amatyeli aliqela ebusuku okanye babenengxaki yokulala.

7. Ubuhlungu kwiimisipha kunye namalungu

Ubuhlungu kwiimisipha kunye namalungu kunokuba sisiphumo sokungabikho komzimba okanye ukungahambi kakuhle komzimba, njengesiqhelo abo baziva bebodwa abanokuziva ngathi benza imisebenzi eqhelekileyo okanye bangaphandle, kuba bebodwa.

Jonga ukuba yeyiphi eyona mithambo ilungileyo yokuziqhelanisa nokwaluphala.

8. Ithuba elikhulu lokuxhomekeka kwiziyobisi, utywala nakwimidiza

Ubulolo bunxulunyaniswa nomngcipheko ophezulu wokuphuhlisa ukuxhomekeka kweekhemikhali, iziyobisi, iziselo ezinxilisayo kunye neecuba, mhlawumbi ngenxa yokukhangela imvakalelo yolonwabo okanye isiqabu esikhawulezileyo. Ukunqongophala kwenkxaso kubahlobo nakusapho ukulwa umlutha nako kwenza kube nzima ukuyeka lo mkhwa.

Indlela yokulwa iziphumo zesizungu

Ukuthintela isizungu ekuqhubekekeni kwaye sibangele okanye senze mandundu izifo ezininzi, kubalulekile ukuba nesimo sengqondo esisusa le meko kwaye sandise ubomi boluntu, njengokuziqhelanisa umdlalo, ubhalise ikhosi okanye uthathe isilwanyana, umzekelo.

Inkxaso yosapho, ukuba kunokwenzeka, ibaluleke kakhulu ukunceda umntu, ngakumbi xa sele ekhulile, ukuba oyise le mvakalelo. Fumanisa ngakumbi malunga nezinye izimo zengqondo ekufuneka uzithathile ukulwa nesizungu.

Xa isizungu sibangela iimpawu zomzimba, okanye xa sinxulunyaniswa nezinye iimpawu ezinje ngokudakumba, ukuphelelwa ngumnqweno, ukutshintsha ukutya okanye ukulala, kubalulekile ukuba ufune inkxaso kugqirha wezengqondo nakwisazi sengqondo, njengoko inokuthi inxulunyaniswe ezinye iimeko zempilo, ezinje ngoxinzelelo.