Khohlwa ngokuzila ukudla ngezikhathi ezithile. Ukudla kwasemfashinini kwakamuva kudinga ukuthi siyeke okwesikhashana yonke into ebonakala isilethela injabulo: izinhlelo ze-TV, ukuthenga ku-inthanethi, ngisho nokuhleba nabangani. Kubizwa ngokuthi ukuzila ukudla kwe-dopamine, futhi bekunempikiswano.
Akwaziwa kahle ukuthi ubani owahlongoza kuqala lo mbono, kodwa wazuza ukuthandwa ngegciwane ngenxa ku-YouTube enikezelwe kulokhu "kudla". Ividiyo isithole ukubukwa okungaphezu kwezigidi eziyi-1,8.
"Indlala ye-Dopamine" isho ukwenqatshwa kocansi, izidakamizwa, utshwala, ukugembula (ezimweni ezimbi kakhulu - nanoma yikuphi ukuxhumana) isikhathi esithile - okungenani amahora angu-24. Abasekeli bale ndlela bathembisa umqondo ocacile nokugxilisa ingqondo okuhle kakhulu ngenxa yalokho. Kodwa ochwepheshe abaningi bayakungabaza lokho okushiwo.
“Labo abazama ukuthonya izinga le-dopamine noma ukuzwela kuyo ngale ndlela mancane amathuba okuba bathole umphumela olindelekile ngaphandle kwendlela yesayensi,” kusho isazi sezinzwa uNicole Prause. Ugcizelela ukuthi "ukuzila ukudla kwe-dopamine" kunezingqinamba zayo: "Uma "ukwenza ngokweqile", uzozizwa kabi kakhulu, ungawela ekunganaki, ulahlekelwe okwesikhashana cishe yonke intokozo, futhi uma ungakwazi ukubekezelela futhi "uphuke", imizwa yecala nehlazo ingase iphakame. “.
Kuhle ukukhumbula ukuthi i-dopamine ayihlotshaniswa nesipiliyoni sokuzijabulisa kuphela. “Le neurotransmitter yenziwa isebenze ubuchopho bethu lapho kuvela izinto ezivusa amadlingozi zebhayoloji - isibonelo, lapho othile esenza sihehe ucansi noma ebonisa ulaka. I-Dopamine idlala indima ebalulekile ekufundeni nasekuboneni umvuzo, ithinta ukuguquguquka kokunyakaza, ugqozi neminye imisebenzi eminingi, "kuchaza uNicole Prause.
Kodwa-ke, abanye ochwepheshe basekela umbono wokuyeka isikhashana kokukhuthazwa. Phakathi kwabo kukhona uCameron Sepa, uprofesa wezifo zengqondo e-University of California, eSan Francisco. Ngo-2019, washicilela Umhlahlandlela Ophelele we-Dopamine Fasting 2.0 ukuze "achithe izinganekwane ezibangelwa ukusabalala kwezindaba okungafanele."
I-Sepa ithi inhloso yalokhu "kudla" akukhona ngempela ukunciphisa ukukhuthazwa kwe-dopamine. Encwadini yakhe yebhukwana, ukuchaza ngendlela ehlukile: “Lokhu “kudla” kusekelwe ezimisweni zokwelashwa kokuziphatha kwengqondo, kusiza ukuphinde uthole ukuzithiba, ukunciphisa ukuziphatha okungalawuleki, ukuvumela ukuzitika enjabulweni ngezikhathi ezithile kuphela.”
Noma yimuphi umsebenzi okhuphula amazinga e-dopamine ungaba yimpoqo.
U-Cameron Sepa akaphakamisi ukugwema konke ukukhuthazwa. Uncoma ukuthi ulwe kuphela naleyo mikhuba ekudalela izinkinga, isibonelo, uma uchitha isikhathi esiningi ku-Facebook noma uchitha kakhulu ekuthengeni ku-intanethi. "Kufanele kuqondwe ngokucacile ukuthi asiyigwemi i-dopamine ngokwayo, kodwa ukuziphatha okungalindelekile okugcizelelayo futhi kuthuthukise," kubhala udokotela wengqondo. "Ukuzila ukudla" kuyindlela yokunciphisa imithombo yangaphandle yokuvuselela: i-smartphone, i-TV, njalonjalo.
Uprofesa unikeza izinketho ezimbili "zokudla kwe-dopamine": eyokuqala yilabo abangafuni ukuqeda ngokuphelele uhlobo oluthile lomkhuba, kodwa bafuna ukuzilawula kangcono, okwesibili kulabo abanqume ukunikeza cishe ngokuphelele. phezulu okuthile, ukuzivumela ngezikhathi ezithile kuphela lokhu kuhlukile.
"Noma yini ekhipha i-dopamine ingaba mnandi, kungaba ukubonga, ukuzivocavoca umzimba, nanoma yini enye esiyijabulelayo. Kodwa noma yikuphi ukweqisa kuyingozi. Isibonelo, izaziso zefoni zisinika imivuzo esheshayo ngokunikeza injabulo nokuthuthukisa amazinga e-dopamine ebuchosheni. Ngenxa yalokhu, abaningi baqala ukuhlola ngokungenangqondo ifoni kaningi. Noma yimuphi umsebenzi okhuphula amazinga e-dopamine ungaba yimpoqo, njengokudla noma ngisho nokuzivocavoca,” kuchaza isazi sokusebenza kwengqondo uKatherine Jackson.
Sifunda amaphethini athile okuziphatha futhi sizilolonge kaningi uma sithola umvuzo we-dopamine njengomphumela. U-Katherine Jackson ukholelwa ukuthi ukwelashwa kokuziphatha kwengqondo (CBT) kungasiza ekunciphiseni ukuthatheka kanye nokuziphatha okungenangqondo.
“Lapho senza ngokuxhamazela, sisabela ngokuzenzakalelayo ekushukumiseni okuthile, ngaphandle kokucabanga,” kuphawula isazi sokusebenza kwengqondo. “I-CBT ingasifundisa ukuthi sime ngesikhathi sicabange ngezenzo zethu. Singakwazi futhi ukunciphisa inani lezisusa ezisizungezile. Wona kanye umqondo walolu hlobo lokwelapha ukusiza umuntu ukuthi aguqule indlela yakhe yokucabanga neyokuziphatha.
Ngokungafani nochwepheshe abaningi, uKatherine Jackson usekela umbono "wokuzila kwe-dopamine." “Iningi labantu alikwazi ukusheshe liwuyeke umkhuba,” uqinisekile. “Kuzobazuzisa kakhulu ukukhawulela kancane kancane ukuziphatha okungafunwa. Ungakhathazeki “ngamazinga e-dopamine” akho. Kodwa uma ubona ukuthi enye yemikhuba yakho isiphenduke umlutha futhi ithinta kabi impilo yakho, khona-ke noma yiziphi izindlela ezizokusiza ukuthi uzigweme zizokuzuzisa kakhulu. Kodwa asikhulumi "ngokuhoxiswa kwe-dopamine" okuphelele, ngakho-ke mhlawumbe kufanele siqhamuke nelinye igama "lokudla" okunjalo.