Iindlela ezi-7 zendalo zokukhupha ii-endorphins

Umxholo

• 1. Yenza umthambo
• 2. Yitya itshokholethi
• 3. Hleka kakhulu
• 4. Ukwabelana ngesondo
• 5. Yiba nombulelo
• 6. Khumbula amaxesha amnandi
• 7. Ukwenza izicwangciso ngekamva

Ukonwaba kukhulisa ukuzithemba, kuqinisa amajoni omzimba, kuliwe nokuguga kwaye kunciphise noxinzelelo. Ukonwaba kunxulunyaniswa nehomoni ebizwa ngokuba yi-endorphin eveliswa yidlala yebhinqa kwaye inwenwa emzimbeni wonke ngegazi.

Zininzi iindlela zokukhuthaza ukukhutshwa kwe-endorphins egazini, ngokwenza izinto ezivusa uvakalelo, njengokumamela umculo owuthandayo, ukuthandana kunye nokunxibelelana ngokusondeleyo, umzekelo, kuba ngezi zinto zivuselelayo inkqubo yovalo iyasabela kwaye ikhuphe ezi hormone egazini, zizisa izibonelelo ezininzi zempilo.

Ke, ukukhupha ii-endorphins ezingakumbi egazini, umntu kufuneka azame ukwenza imisebenzi ayithandayo kwaye imenze azive efezekile. Olunye ukhetho olulungileyo zezi:

1. Yenza umthambo

Kubantu abathanda ukubaleka, enye yeendlela ezilungileyo zokukhupha ii-endorphins kukubaleka ugqatso, ubuncinci kube kanye ngeveki. Ngaphandle koko, umntu unokukhetha ukwenza ezinye iindlela zokuzilolonga, ezinje ngokuthatha iiklasi zeqela kwindawo yokuzivocavoca okanye into ekhululeke ngakumbi, enje ngePilates okanye iklasi yeYoga, umzekelo.

Ukongeza, umntu unokukhetha umsebenzi owamnika uyolo, ngelixa encedisa ukusebenzisa umzimba, njengokukhwela ibhayisekile, ukuhamba intaba, ukusefa okanye ukuziqhelanisa nomdaniso awuthandayo, umzekelo.

Into ebalulekileyo kukufumana ixesha elithile evekini lokuzinikezela kulo mkhuba. Zazi izibonelelo eziphambili zomsebenzi womzimba.

2. Yitya itshokholethi

Itshokholethi ivuselela ukukhutshwa kweeurotransmitters ezinxulumene nokuba sempilweni, ezinje ngee-endorphins kwaye, ke, umntu uziva onwabile kwaye onelisekile.

Ukonwabela izibonelelo zetshokholethi, yitya nje isikwere esinye ngosuku, kwaye okufanelekileyo kukuba yitshokholethi emnyama ene-70% cocoa, ubuncinci, kuba inamafutha amancinci kunye neswekile ekwakhiweni kwayo, oko ke kunciphisa ifuthe elibi kwisikali .

Funda ngezinye izibonelelo zempilo zetshokholethi kwaye ufunde indlela yokuyisebenzisa ukulungiselela iiresiphi ezisempilweni.

3. Hleka kakhulu

Ukuba kunye nabahlobo ubalisa amabali, ukhumbula amaxesha okonwaba okanye ubukele iimuvi ezinemiboniso emnandi okanye imiboniso ngabahlekisi, unokuqinisekisa amaxesha ovuyo olukhulu kwaye ke kufuneka wenziwe rhoqo.

Ukuhleka kuluncedo kwaye, ke, kunokusetyenziswa njengenye indlela yonyango, ebizwa ngokuba yonyango lokuhleka okanye i-risotherapy, ejolise ekukhuthazeni impilo-ntle yengqondo kunye neemvakalelo ngokuhleka. Jonga ezinye iingcebiso zokuphucula imeko yakho.

4. Ukwabelana ngesondo

Ukonwaba ngokwesondo kukhupha ii-endorphins ezikhuthaza ulonwabo kwaye, ke ngoko, kubalulekile ukugcina ubudlelwane obunothando apho ukunxibelelana ngokwesondo kuyanelisa kwaye kuqhelekile.

Ukwenza olona lonxibelelwano lusenyongweni, eyona nto ilungileyo kukuba umntu azive ekhululekile kunye neqabane, kwaye konke ukubandakanyeka okunomdla kunegalelo kulwaneliseko lwesibini, ukukhuthaza ukonwaba kunye nokomeleza ubudlelwane.

5. Yiba nombulelo

Umbulelo ngobomi, wento onayo okanye oyiphumezileyo, kubukho babahlobo okanye usapho ukukhupha ii-endorphins, zisenza abantu bonwabe.

Ke, ukugcina umkhwa wokubulela ngezinto ezintle ebomini, nezona zincinci, umntu angenza uluhlu lwezizathu zokubulela. Ukwenza oku, unokuzama ukubeka ubuncinci into e-1 kolo luhlu, yonke imihla, kwaye ucamngce ngayo, ukwenza oku njengomsebenzi.

Kungekudala, umntu uya kubona ukuba kukho izizathu zokubulela kwaye, ngenxa yoko, umntu unokuziva enombulelo kwaye onwabile. Funda ngendlela yokusebenzisa umbulelo.

6. Khumbula amaxesha amnandi

Okukhona sicinga ngeemeko ezilusizi, kokukhona siya kuphazamiseka.Kwelinye icala, okukhona uhlala ucinga ngezinto ezintle kunye nenkumbulo yamaxesha amnandi, kokukhona amathuba okuba wonwabe.

Abantu abanomkhwa wokuchitha ubomi babo bekhalaza kufuneka bazame ukuchonga ngalo lonke ixesha benengcinga ezimbi okanye benze izimvo ezingalunganga, kwaye bajonge ingqalelo yabo yokutshintsha ezo ngcinga zilungileyo. Ukongeza, kukwabaluleke kakhulu kulonwabo ukuba ube nakho ukubona icala elilungileyo laso sonke isiganeko okanye iingcinga ezibonakala zibi.

7. Ukwenza izicwangciso ngekamva

Isitshixo sempumelelo silele kwibhalansi phakathi kwephupha kunye nenyani. Ukuphupha kulungile kakhulu kwaye kungasithatha kusiqhubele phambili, kodwa ukuba neenyawo zakho emhlabeni nokuba uphupha, kunokuthintela ukuwa ngesiquphe. Ke ngoko, umntu uyakwazi ukuphupha kodwa kwangaxeshanye kufuneka akhe iindlela zokwenza ukuba elo phupha lizaliseke. Xa oko kusenzeka, kuya kubakho esinye isizathu sombulelo, esizisa ulonwabo.

Enye indlela yokufumana ulonwabo kukutyala imali ekutyeni okuqulathe okanye okukhuthaza imveliso yeeserotonin, ezinje ngeetumato, i-Brazil nuts kunye newayini ebomvu, umzekelo.

Iziyobisi ezingekho mthethweni ezifana nentsangu, icocaine kunye neziyobisi ezinje ngeamphetamines ngokuqinisekileyo zinokuzisa ulonwabo, kodwa okomzuzwana, ziphazamise ukusebenza kwengqondo kunye nempilo.