Izindlela eziyi-12 zokwandisa i-dopamine ebuchosheni bakho

Namuhla, isihloko esithandwa kakhulu: i-dopamine, evame ukubizwa ngokuthi "i-hormone yenjabulo". Sizwa ngakho kuyo yonke indawo ngaphandle kokwazi ukuthi kuyini, ngokuyikho, i-dopamine, i-kézako?

Kalula nje, iyi-neurotransmitter esebenza ezingeni lobuchopho, ngamanye amazwi i-molecule edlulisa ulwazi isuka kwenye i-neuron iye kwenye… kodwa hhayi nje noma yiluphi uhlobo lolwazi!

I-Dopamine igxile kakhulu ekukhuthazeni, ukugxila, umvuzo kanye nenjabulo. Yebo yebo, yizinto ezinhle kuphela esingathanda ukuthi zihlaselwe, futhi kulapho okuthakazelisa khona: singakukhuphula! Nazi izindlela eziyi-12 zokwandisa i-dopamine ebuchosheni bakho.

1- Ishawa ebanda eqhweni ukuze uqale usuku kahle

Ebizwa nangokuthi ishawa yaseScottish, ishawa ebandayo ekuseni, masibhekane nayo, akusilo ucezu lwekhekhe (futhi ngokwami ​​angizange ngiyibambe ngokuhamba kwesikhathi). Kodwa imiphumela ibonakala ngokushesha: umkhuhlane ungaphindaphinda ngo-2,5 i-dopamine ekhishwe.

Ngakho-ke uma uhamba uhleka, uwedwa futhi ufakwe efrijini eshaweni yakho… ngokuxakayo, lokho kuyinto evamile! Lapho uphuma, uyoba nomuzwa wenhlalakahle ngokushesha anda okuphindwe kashumi kanye nokudoba esihogweni usuku!

2- Ukudla kahle kuyisiqalo senjabulo

Isisho sikaMongameli asikaze sibe neqiniso. Kule ndaba, ngingakubhalela yonke indatshana, kodwa sizonamathela ezintweni eziyisisekelo.

Imikhuba yokudla eyehlisa kakhulu izinga lakho le-dopamine futhi okufanele igwenywe ngokuphelele: ukusetshenziswa ngokweqile kukashukela kanye / noma amafutha agcwele.

Ngokuphambene nalokho, ukudla okuthile kukhuthaza ukukhiqizwa kwe-tyrosine, isakhi samakhemikhali esibhekele i-dopamine. Siqaphela ikakhulukazi "ama-lipids amahle" njengoba uzowathola kukwatapheya, ushokoledi omnyama, ubisi noma ama-alimondi.

Ukudla okunamaprotheni njengenyama yenkomo, inkukhu namaqanda nakho kuyatuswa. Ngakolunye uhlangothi, ushukela usebenza njengabafundi ababi, ngaphandle kwalabo abaqukethwe izithelo (ikakhulukazi izithelo ezisawolintshi, ubhanana namakhabe).

3- Futhi ulale kahle ... akukubi futhi

Phakathi kodokotela abatusa amahora angu-8 kuya kwangu-9 okulala nsuku zonke kanye no-Arnold Schwarzenegger oweluleka ukulala "amahora angu-6, futhi ngokushesha!" Sizwa kancane kwakho konke ngakho.

Ukukhuluma iqiniso, wonke umuntu unomjikelezo wakhe futhi kuyadingeka ukuthi uthole owakho: akukho okubi kakhulu ukuqala usuku kabi kunokuvuswa phakathi nesigaba sokulala okujulile.

Ukuba nesigqi sokulala esivamile, esinempilo esivumelana nezidingo zakho kuzokuvumela ukuthi ushaje amabhethri akho nge-dopamine njalo ebusuku.

I-PS: ubusuku obubodwa bokungalali, naphezu kokuphazamiseka kwengqondo okukubangelayo, kuzoba nomthelela wokukhulisa i-dopamine yakho ngosuku olulandelayo, kodwa ngokuphindaphindiwe ngokuhamba kwesikhathi, lo mkhuba uyingozi kakhulu futhi awuzuzisi.

4- Ezemidlalo, kaninginingi

Phakathi kwezinzuzo eziyinkulungwane nenye yezemidlalo, kukhona ngempela ukukhululwa kwe-dopamine (kanye ne-endorphin njengebhonasi). Noma yimuphi umsebenzi wezemidlalo ulungele ukwenziwa ngale njongo, alikho izinga elincane lokuqina okufanele lihlonishwe.

Ngakolunye uhlangothi, umsebenzi wangaphandle ungcono! Ukuhamba ikota yehora ekuseni esikhundleni sokugibela ibhasi ngakho-ke kuzokwenza ungabi nasici emsebenzini, ngozakwenu abazongibonga.

5- Gwema ukulutheka

Ah, ukulutheka… lapha, sibhekana nokuthile okuncane, njengoba kunomphumela oqondile wokukhiqiza i-dopamine… esikhathini esifushane okungenani!

Uma sesigqilazwe wushukela, utshwala, ugwayi, imidlalo yevidiyo, izithombe zobulili ezingcolile, umuntu noma esinye isidakamizwa, kungenxa yenjabulo esheshayo esinikezwa yona.

Le ntokozo ixhumene kahle nokukhululwa okubaluleke kakhulu kwe-dopamine, okungeyona neze imvelo futhi ingqondo ngeshwa ijwayele ukuyijwayela.

Lapho umonakalo wenziwe futhi umlutha, isifunda sezinzwa esibhekene nesistimu yokwanelisa umzimba siyathinteka: kuphela lezi spikes ze-dopamine, ezibangelwa ukwanelisa umfutho wakho wokulutha, zikwenza umomotheke futhi. Ngakho-ke, umbuthano ononya kufanele ugwenywe.

6- Lalela umculo owuthandayo

Ezinye izingoma zinamandla amangalisayo okusigcwalisa ngenjabulo, ngisho nangezikhathi lapho inhliziyo ingekho khona. Futhi, kungenxa yokukhiqizwa kwe-dopamine ngobuchopho bakho okuhlobanisa lo mculo nenjabulo nentokozo.

7- Zindla futhi uphumule

Ukuzindla okukhiqizayo kuyinto eyinkimbinkimbi: kufanele ukwazi ukuphumula ngokwanele ukuze ukhohlwe, okungenani imizuzwana embalwa, noma yimiphi imicabango engemihle. Uma senza lokhu, sivumela ubuchopho ukuthi buzitike.

Ngempela, ayisagxilile ngokuthatheka kwayo ukuhlaziya imvelo eyizungezile, ikhiqiza inani elikhulu le-dopamine.

8- Feza izinto ezinkulu ... nezincane

Njengoba sesibonile, i-dopamine izokunikeza umuzwa wokwaneliseka, kodwa okuxakayo, noma yimuphi umuzwa wokwaneliseka ngokwawo udala ukukhiqizwa kwe-dopamine! Ngalo mbuthano omuhle, kufanele uqale ngokwenza izinto ezincane.

Uma ungayazi inkulumo ka-Admiral McRaven ethi “Shintsha Umhlaba Ngokwenza Umbhede Wakho” ngiphakamisa ukuthi ubheke.

Umqondo ulula: ukwenza imisebenzi elula ngokushesha nje lapho uvuka kuzokugqugquzela ukuthi wenze emisha, ebaluleke kakhulu usuku lonke, ngenxa yokukhiqizwa kwe-dopamine.

Ngakho-ke yenza uhlu lwazo zonke izinto okufanele uzenze, ngisho nezinto ezincane kakhulu, futhi uzivumele ukujabulela ukuzihlola ngokulandelana ngemva kokuziqeda.

9- Vumela umcabango wakho ugijime

Abanye abantu bacabanga ukuthi abanawo “umqondo wokudala”. Bullshit! Kulowo nalowo kithi kulele amandla okudala okukithi ukuthi siwakhulule. Uma kwabanye kungenxa yobuciko (ukubhala, ukudweba, ukudweba, umculo), kwabanye lobu buciko buthatha izinhlobo ezahlukene: amahlaya, ukuxazulula izinkinga, izingxoxo ezijabulisayo ...

Zonke lezi zinto zisebenza ubuchopho bakho ngendlela ehlelekile. Ngaphandle uma unesithukuthezi uze ufe ngokuzenza, uzothola ukwaneliseka okuthile, futhi nakanjani uzokhipha umthamo omuhle we-dopamine kule nqubo!

10- ukwandisa ukuthintana ngokomzimba

Ucwaningo luye lwabonisa ukuthi ukuthintana ngokomzimba kuvumela ukukhululwa kwe-dopamine ngokushesha kanye nokwanda kwenjabulo esheshayo. Laba othintana nabo bangaba bazo zonke izinhlobo: ukugona noma imisebenzi yocansi nomlingani wakho, kodwa futhi ukuphulula isilwane esifuywayo noma ukudansa ku-duet.

11- Phuma endaweni yakho yokunethezeka

Kwethusa futhi kuyingozi, ukuzidela okungaphezu kwekhokho lakho kungabonakala kungaphezu kwamandla. Kodwa-ke, siphuma sisonke siphelele, futhi yini enye nokwaneliseka okukhulu kokunqoba ukwesaba kwethu. Futhi presto, umjikelezo womvuzo uqala ebuchosheni bakho!

12- Thatha izithasiselo zokudla

Ngezinye izikhathi isinyathelo sokuqala sinzima kakhulu. Khona-ke usizo oluncane lungabongeka. Kunezithako eziningi zokudla ezithuthukisa i-dopamine. Nakuba ngokuvamile ziba nomphumela omuhle, akufanele uthembele kuzo zodwa ukuze zikujabulise – vele uzihlanganise namacebiso ahlukahlukene ashiwo ngenhla.

Isiphetho

Ukuphetha, i-dopamine ingumngane omuhle ngempela: iholela ekugqugquzeleni okukhulayo futhi ikhuthaze isinyathelo. Akusekho ukungazithembi nokuhlehlisa! Ngakho ukhiqiza ngokwengeziwe, futhi njengoba ubona imiphumela yemizamo yakho, injabulo yakho iyanda ngokuphindwe kashumi.

Wonke amathiphu engikwazile ukuwathuthukisa lapha anento eyodwa afana ngayo: aqala kuphela ukukhiqizwa kwe-dopamine. Uma umshini usuqalisiwe, awukwazi ukumiswa, i-dopamine iyazikhiqiza!