Sonke siyacindezeleka ngezikhathi ezithile. Ukucindezeleka kuyindlela yemvelo yokusabela engozini. Kodwa-ke, eminyakeni yamuva nje, abantu abaningi ngokwengeziwe bebelokhu behlushwa ukucindezeleka okungapheli, okungalimaza kakhulu impilo yabo.
Lapho sicindezelekile, izinqubo ezahlukahlukene zenzeka emzimbeni wethu. Ingcindezi iphoqa umzimba ukuthi usebenze ngendlela yokuzivikela - ukukhiqiza ama-hormone athile, kukhuphule izinga lokushaya kwenhliziyo, kwandise umfutho wegazi, futhi kunciphise inqubo yokugaya ukudla. Zonke lezi zinguquko zenzelwe ukusisiza siphume esimweni esingaba yingozi.
Lapho sisengozini ngempela, lolu hlelo luzuzisa kuphela. Kodwa-ke, lapho kungenasongo esisheshayo futhi ingcindezi iba yinkinga engapheli, lolu hlelo alusebenzi. Izinqubo eziningi ezihambisana nengcindezi zinemiphumela engemihle: ukuphazamiseka kokulala, izinkinga zesisindo, ukungasebenzi kahle kwesistimu yomzimba, njll. Phakathi kwale miphumela emibi kukhona ukukhuphuka kwezinga le-hormone yokucindezeleka i-cortisol.
Buka ividiyo yokuthi ukucindezeleka okungapheli kusilimaza kanjani emzimbeni.
Yini i-cortisol?
I-Cortisol iyi-hormone ekhiqizwa umzimba ukuze uphendule ukucindezeleka nokunciphisa amazinga kashukela egazini. I-Cortisol isebenza ukubuyisela umzimba wethu esimweni esivamile ngemva kwesimo esicindezelayo. Ngaphandle kokucindezeleka, kunezinye izici ezingandisa amazinga e-cortisol: ukuntula ubuthongo, utshwala ne-caffeine.
I-cortisol inamuphi umphumela emzimbeni?
ICortisol idala izinguquko ezahlukahlukene emzimbeni. Ukukhiqizwa okweqile kwale hormone isikhathi eside kungadala imiphumela emibi:
- ukwanda ushukela egazini, futhi lokhu kuyindlela eqondile yokuqoqwa kwamafutha esiswini;
- ukucindezelwa kwamasosha omzimba, okusho ukuthi abantu abanezinga lokucindezeleka okwandayo bangagula kaningi;
- ukwenza buthakathaka kohlaka lwamathambo esikhathini eside;
- ukukhubazeka kwememori.
Ingabe ukucindezeleka kungena kanjani endleleni yokulawula isisindo?
Enye yemiphumela emibi yokuxineka kunzima ukwehlisa isisindo. Okokuqala, i-cortisol igcina amazinga aphezulu kashukela egazini, afaka isandla ekuqongeleleni kwamafutha endaweni okhalweni. Okwesibili, ukucindezeleka kungathinta ngokungaqondile ikhono lokulawula isisindo ngenxa yomphumela wonke emzimbeni. Isibonelo, lapho sicindezelekile, asilali kahle (lokhu, nakho, kungakhuphula amazinga e-cortisol!), Khetha ukudla okungenampilo, ukhohlwe ngokuzivocavoca umzimba njalo - asinamandla anele - futhi, njengoba umthetho, ngokuvamile, siyishaya indiva imithetho yendlela yokuphila enempilo.
Чnawe ungenza okufanayo?
Yize singeke sithinte ngqo ukuthi ingakanani i-cortisol ekhishwa, kunjalo, ngamunye wethu uyakwazi ukuphatha ukucindezeleka, ngaleyo ndlela aqinisekise ukuthi siyakwazi ukukhetha ukudla okunempilo, ukulala ngokwanele nokukhuthala. Nazi ezinye izindlela zokuzivikela ekucindezelekeni.
- Thatha ukuzindla noma i-yoga. Le mikhuba ngezinye zezindlela ezinamandla kakhulu zokubhekana nengcindezi. Kokubili ukuzindla kanye neyoga kukhuthaza ukuphefumula okujulile, okusiza kona ukukhulula ukucindezeleka, ukunciphisa ukuqina, nokuxegisa imisipha (imisipha, nayo, ishubile ngenxa yengcindezi). Zama ukuqala ngemizuzu engu-5 yokuzindla nsuku zonke. Nayi imiyalo elula yabaqalayo.
- Yazi ukucindezeleka kwakho, izimo ezicindezelayo nemizwelo. Enye yezinto ezibaluleke kakhulu ekubhekaneni nengcindezi ukwamukela imizwa yakho engemihle, njengoba kungenjalo ukukuyeka kungenzeki.
- Gcina ukudla okunempilo kusesandleni. Zinike ithuba lokwenza izinqumo zokudla okunempilo lapho ukucindezeleka kukubamba. Kunzima kakhulu kwabaningi abasesimweni sokucindezeleka ukuthi bahlale belambile, imvamisa, ngenxa yokushoda okungcono, siyaphoqeleka ukuthi sikhethe ukudla okulula okungenampilo.
- Faka ukuzivocavoca njalo ohlelweni lwakho. Ukuvivinya umzimba njalo kuyindlela ephumelela kakhulu yokuqeda ukucindezeleka, ukuthuthukisa ukulala nokulawula isisindo. Uma uzizwa unqenqemeni, yenza okuthile okujabulelayo futhi akubonakali njengokuzivocavoca umzimba, njengokudansa noma ukuhamba nabangani.
- Beka ubuthongo kuqala. Lokhu kubaluleke kakhulu ngoba ukulala kwekhwalithi kuthuthukisa ikhono lethu lokubhekana nezimo ezicindezelayo, kuqinise amasosha omzimba, futhi kusiza nokwenza ukujwayelekile ukukhiqizwa kwamahomoni.