Yintoni Ebangela Ukoyikisa ngokugqithileyo kunye nendlela yokuNyanga

Umxholo

• Izinto ezibangela ukuzamla okugqithisileyo
• Ukuchonga ukuzamla okugqithisileyo
• Ukunyanga ukuzamla okugqithisileyo

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Yintoni ukuzamla?

Ukuzamla yinkqubo engazibandakanyi yokuvula umlomo kunye nokuphefumla ngokunzulu, ukugcwalisa imiphunga ngomoya. Yimpendulo yendalo kakhulu ukuba udiniwe. Ngapha koko, ukuzamla kuhlala kubangelwa bubuthongo okanye ukudinwa.

Ezinye i-yawns zimfutshane, kwaye ezinye zihlala imizuzwana eliqela ngaphambi kokuba ukhuphe umlomo ovulekileyo. Amehlo amanzi, ukuzolula, okanye ukuncwina okuvakalayo kunokuhamba nokuzamla.

Abaphandi abaqinisekanga ncam ukuba kutheni ukuzamla kwenzeka, kodwa izinto eziqhelekileyo zibandakanya ukudinwa kunye nokudinwa. I-Yawns inokwenzeka kwakhona xa uthetha ngokuzamla okanye ukubona okanye ukuva omnye umntu ezamla.

Kukholelwa ukuba ukuzamla okusulelayo kunokuba nento yokwenza nonxibelelwano lwasentlalweni. Ukongeza, uphononongo luka-2013 olupapashwe kwiJenali yaMazwe ngaMazwe yoSetyenziso kunye noPhando oluSisiseko lwezoNyango lubonisa ukuba ukuzamla kunganceda ukupholisa ubushushu bengqondo.

Ukuzamla okugqithisileyo kukuzamla okwenzeka ngaphezu kwesinye ngomzuzu. Nangona ukuzamla okugqithisileyo kuhlala kubangelwa kukulala okanye ukukruquka, kunokuba luphawu lwengxaki yezonyango.

Iimeko ezithile zinokubangela impendulo ye-vasovagal, ekhokelela ekuzamiseni okugqithisileyo. Ngexesha lokuphendula kwe-vasovagal, kukho umsebenzi owandileyo kwi-vagus nerve. Le mithambo-luvo ibaleka ukusuka kwingqondo iye emqaleni ize iye esiswini.

Xa i-vagus nerve isebenza ngakumbi, ukubetha kwentliziyo kunye noxinzelelo lwegazi lwehla kakhulu. Impendulo inokubonisa nantoni na ukusuka kwingxaki yokulala ukuya kwimeko enzulu yentliziyo.

Izinto ezibangela ukuzamla okugqithisileyo

Isizathu esona sizamayo sigqithisileyo asaziwa.Nangona kunjalo, inokwenzeka ngenxa:

• Ukozela, ukudinwa, okanye ukudinwa
• ukuphazamiseka ebuthongweni, njengokuphefumla okanye ubuthongo
• iziphumo ebezingalindelekanga zamayeza asetyenziselwa ukunyanga uxinzelelo okanye uxinzelelo, njengokukhetha i-serotonin reuptake inhibitors (SSRIs)
• ukopha ngaphakathi okanye ngaphakathi entliziyweni

Nangona ingaqhelekanga, ukuzamla okugqithisileyo kunokubonisa:

• ithumba ebuchotsheni
• isifo sentliziyo
• ukuxhuzula
• isifo sokugubhuka
• ukusilela kwesibindi
• ukungakwazi komzimba ukulawula ubushushu bayo

Thetha nogqirha wakho ukuba uqaphele ukonyuka ngesiquphe ekuzamiseni, ingakumbi ukuba ubuzamla rhoqo ngaphandle kwesizathu. Ngugqirha wakho kuphela onokumisela ukuba ingaba ukuzamla okugqithisileyo kwenzeka ngenxa yengxaki yonyango.

Ukuchonga ukuzamla okugqithisileyo

Ukuchonga unobangela wokuzamla okugqithisileyo, ugqirha wakho unokubuza kuqala malunga neendlela zakho zokulala. Baza kufuna ukuqinisekisa ukuba ufumana ukulala ngokwaneleyo. Oku kunokubanceda ukuba baqonde ukuba ukuzamla kwakho okugqithisileyo kwenzeka ngenxa yokudinwa okanye ukungalali kakuhle.

Emva kokulawula imiba yokulala, ugqirha wakho uya kwenza iimvavanyo zokuqonda isifo ukuze afumane esinye isizathu esinokubangela ukuzamazama okugqithisileyo.

I-electroencephalogram (EEG) lolunye lovavanyo olunokusetyenziswa. I-EEG ilinganisa umsebenzi wombane kwingqondo. Inokukunceda ugqirha wakho ukuba afumane isifo sokuwa kunye nezinye iimeko ezichaphazela ingqondo.

Ugqirha wakho unokuyalela ukuskena kweMRI. Olu vavanyo lusebenzisa iimagnethi ezinamandla kunye namaza kanomathotholo ukuvelisa imifanekiso eneenkcukacha zomzimba, ezinokunceda oogqirha babone kwaye bavavanye ulwakhiwo lomzimba.

Le mifanekiso ihlala isetyenziselwa ukufumanisa isifo somqolo kunye nokuphazamiseka kwengqondo, ezinje ngamathumba kunye ne-multiple sclerosis. Iskena seMRI sikwanceda ukuvavanya ukusebenza kwentliziyo kunye nokufumanisa iingxaki zentliziyo.

Ukunyanga ukuzamla okugqithisileyo

Ukuba amayeza abangela ukuzamazama okugqithisileyo, ugqirha wakho unokucebisa idosi esezantsi. Qiniseka ukuba uyaxoxa ngale nto nogqirha wakho ngaphambi kokwenza naluphi na utshintsho kumayeza akho. Akufanele uyeke ukuthatha amayeza ngaphandle kwemvume kugqirha wakho.

Ukuba ukuzamazama okugqithisileyo kwenzeka ngenxa yesifo sokulala, ugqirha wakho unokucebisa amayeza okunceda ukulala okanye iindlela zokufumana ubuthongo obuninzi. Oku kunokubandakanya:

• usebenzisa isixhobo sokuphefumla
• ukwenza umthambo ukunciphisa uxinzelelo
• ukunamathela kwishedyuli yokulala rhoqo

Ukuba ukuzamla okugqithisileyo luphawu lwesifo esibi, njengokuxhuzula okanye ukungaphumeleli kwesibindi, ingxaki engxamisekileyo kufuneka inyangwe kwangoko.