Uxinzelelo lwemihla ngemihla lunokubangela impendulo yendalo yomzimba kuloyiko okanye kwingozi.UNikko Macaspac / Unsplash ICortisol ligama elikhulu le-buzz kwishishini lezempilo namhlanje. IHormone yendalo eyenziwe ngumzimba, yaziwa kakhulu ngendima yayo kwimpendulo yoxinzelelo, esebenza kuyo ukucinezela imisebenzi yesiqhelo yomzimba kunye nengqondo ethathwa njengengabalulekanga ngexesha loxinzelelo oluphezulu. Kodwa ukuveza kakhulu i-cortisol enxulumene nenkqubo yokuphendula ngoxinzelelo kunokuba neziphumo ezibi, nezingalunganga kwimisebenzi yesiqhelo yomzimba- kwaye nantsi indlela ihomoni ine-rap yayo embi .
Nangona kunjalo, i-cortisol iyimfuneko ekusindeni komntu, kwaye kubalulekile ukuqonda umahluko ophambili phakathi koxinzelelo olubi kunye nexesha elide, kunye nendlela enokuthi ichaphazele ngayo impilo kunye nokuba sempilweni.
Kutheni le nto ngokwebhayoloji sifuna icortisol?
ICortisol ilungisa umzimba ukuba usabele ngokukhawuleza ngexesha lokoyika, kwaye ikulungiselela ukuba ulwe nantoni na esemendweni wakho, okanye ubaleke. Ukwenza oku, kukonyusa amanqanaba eswekile yegazi lomzimba, ukubonelela umntu ngokufikelela kumandla awadingayo ukuthatha imeko eyoyikisayo. Ikwathatha inkqubo yomzimba yokwetyisa kunye nokuzala ngaphandle kweintanethi xa usilwa okanye ubhabha kwimo yokubhabha.
Ookhokho bethu bafumana uxinzelelo ngokwahlukileyo kunathi namhlanje. Uxinzelelo lwabo lwaludla ngokuba ziimeko ezazifuna ukwenziwa kwezigqibo ngokukhawuleza kwaye zaziphakathi kweziganeko ezenzekayo. Uxinzelelo lukhangeleka lwahlukile kwihlabathi lanamhlanje, kodwa imizimba yethu isabela ngendlela efanayo noxinzelelo lwendlela yokuphila esiba nayo mihla le (njengokubaleka emva kwexesha, uxinzelelo lomsebenzi, ubudlelwane kunye nengxwabangxwaba yosapho, njalo njalo) njengoko benzayo kwiimeko ezisongela ubomi ezijamelene nezethu zokuqala. izinyanya. Owona mcimbi mkhulu kukuba uxinzelelo lwethu lokuphila ludla ngokungapheliyo kwaye luhlala luhleli: alunakuze lucime.
Ixesha elide kakhulu le-cortisol:
- Ukuphazamisa ukusebenza kwengqondo
- Ukunciphisa umsebenzi we-thyroid
- Ikhokelela kukungalingani kweswekile yegazi
- Ukunciphisa ukuxinana kwethambo
- Ukuphazamisa iipatheni zokulala eziqhelekileyo
- Ukunciphisa ubunzima bemisipha
- Iphakamisa uxinzelelo lwegazi
- Ukunciphisa ukusebenza komzimba
- Kucothisa ukuphola kwamanxeba
- Yandisa amafutha esiswini
- Kukhokelela ekukhuleni kakhulu kwigwele
- Ingakhokelela kwisifo seswekile
- Igalelo kuxinzelelo
Kodwa kukho iindlela zokunciphisa iziphumo ze-cortisol, kwaye usebenzise le mpendulo yomzimba iqhelekileyo kwinzuzo yakho. Nazi iingcebiso ezintlanu zokukhangela i-cortisol.
Hlaziya ingqondo yakho.
Ndihlala ndibuza abathengi bam ukuba benza ntoni ngexesha labo eliphantsi. Iimpendulo endidla ngokuziva zibandakanya: ukwenza imisebenzi yasekhaya, ukubukela iTV kunye nokuzihlalela nabahlobo. Ezi ntlobo zemisebenzi azikho mbi, kodwa ukungafumani xesha lokuba uzolile, ukuphumla kunye nokuzola kunokuba yingozi kwimpilo yonke. Xa ingqondo ixhaphake, isuka kwenye into iye kwenye, ingqondo yakho inokukutolika oku njengoxinzelelo, ibangele ukuba i-cortisol inyuke.
Izifundo zamva nje zibonisa ukuba ukucamngca kunye nengqondo kunokuchaphazela ngokuthe ngqo amanqanaba akho e-cortisol, ukunciphisa uxinzelelo. Ukufumana ixesha lokuthula, okanye ukuhlala wedwa kunye neengcinga zakho (ukucamngca aka) kukuziqhelanisa. Inye sonke ekufuneka sizame ngayo. Ukuthatha ixesha lokucothisa kwaye uvumele ingqondo ukuba ijolise kwisinye kunokunceda ukomeleza iindlela zakho ze-neural kunye nokuzola inkqubo yakho yeemvakalelo. Rhoqo, uxinzelelo lwethu lwanamhlanje luyimibono yengqondo, hayi ingozi yokwenyani.
Fumana ukuhamba.
Iipateni zokuziqhelanisa ezingaguquguqukiyo zinefuthe elihle ngokwasemzimbeni nangokwasemzimbeni emzimbeni. Ezempilo zeHarvard uqaphele ukuba ukuzivocavoca rhoqo kwe-aerobic kuya kuzisa utshintsho oluphawulekayo emzimbeni wakho, imetabolism yakho, intliziyo yakho kunye nemimoya yakho. Inesakhono esikhethekileyo sokuzonwabisa kunye nokuphumla, ukubonelela ngokuvuselela nokuzola, ukulwa nokudakumba kunye nokuphelisa uxinzelelo. Umsebenzi womzimba wemihla ngemihla uyaziwa ukulwa noxinzelelo ngokwandisa amanqanaba e-serotonin (okanye uzive ulungile) kwingqondo yakho, ngelixa ususa ityhefu emzimbeni wakho.
Kodwa umthambo okutyhala ukuya kumandla aphakamileyo, njengokubaleka kunye nokulingana, okunene kuphakamisa amanqanaba e-cortisol. Ngelixa wonke umzimba uneemfuno zomzimba ezahlukileyo, kubalulekile ukuvavanya indima oyidlalayo ebomini bakho. Iyakuthoba umsindo? Okanye ukuvuselela kwaye ubangele uxinzelelo?
Nciphisa ukutya okuya kubangela ukuba iswekile egazini inyuke.
Impendulo yoxinzelelo lomzimba yenzelwe ukusebenzisa imithombo yamandla egciniweyo ukoyisa imeko ebangela uxinzelelo. Ukufikelela kunye nokwenza la mandla afumaneke, i-cortisol ibiza isibindi ukuba senze kwaye sigcine iswekile. Oku kubangela ukuba iswekile yegazi lakho inyuke, kwaye kunyuse neswekile egciniweyo efumaneka esibindini. Njengokuba lo mjikelo uqhubeka noxinzelelo olungapheliyo kunokubangela ukungasebenzi kakuhle kwe-insulin, ukumelana ne-insulin kwaye, kwezinye iimeko, isifo seswekile. Ukutya ukutya okuphezulu kwisitatshi kunye neeswekile ezilula (cinga isonka, iipasta, kunye nezona condiments kunye neelekese) ngokwendalo kudala ispike kwiswekile yegazi ngenxa yokunqongophala kweeacronutrients (protein, fat, kunye nefibre). Xa sibandakanya oku kutya kunxamnye nesondlo, ngakumbi xa uxinezelekile, ithumela umyalezo kwiphecana le-GI, elibonisa ukuba lifumane izakhamzimba ezingaphezulu, oko ke kuthabatha isiphumo seqhwa lokufumana ubunzima.
Coca amathumbu akho.
Ngaba wakha wanemicimbi yokwetyisa? Oko kuphela kukwanele ukusenzela uxinzelelo. Ingxaki ngokulawula ukuhamba kwamathumbu, ukungagayeki, kunye ne-IBS zonke, ngandlela thile, zinokubangelwa kukutya esikutyayo kunye nokukhetha indlela yokuphila esiyenzileyo. Yonke le micimbi yokwetyisa inezizathu ezifanayo-ibacteria embi ichaphazela indlela yokugaya. Le bhaktiriya imbi iyazondla (ayothusi) iswekile, ukutya okunesitatshi, amafutha akumgangatho ophantsi, ukutya okuqhotsiweyo, kunye nokunye okuncinci okanye okuncinci. Ukutya okufanayo kunokubangela iinyembezi kumathumbu akho emathunjini, kunye nokugaya ukutya (aka ukudumba). Okukhona usitya, kokukhona unqwenela ngakumbi, kwaye i-saga iyaqhubeka: ukutya okuneswekile ephezulu kukhokelela kwiswekile yegazi, kunye nokuphakamisa amanqanaba e-cortisol.
Ukulwa nale bhakteriya imbi, kufuneka someleze iintyatyambo ezintle zamathumbu-ezikwabizwa ngokuba ziiprobiotic. Iiprobiotic zivumela ukutya ukuba kuhamba emathunjini ngokulula, ngelixa umzimba ubamba zonke iivithamini kunye neeminerals ezifunekayo kulungiso lweselula. Iibacteria ezilungileyo zesisu ziyachuma ngaphandle kokutya okusempilweni kuphela (iziqhamo ezinefayibha kunye nemifuno, iiprotein kunye namafutha asempilweni) kodwa kubalulekile ukondla amathumbu akho ngokutya okune-probiotic kunye nokutya okune-prebiotic. Ukutya okutyebileyo kwiprobiotic kubandakanya imifuno enegwele (kimchi, sauerkraut) kunye ne-kefir, ngelixa ukutya kwe-prebiotic kunguchwephesha we-carbohydrate ongagungqiyo owomeleza intle yolusu lwakho. Iigalikhi, iilike, iimbotyi kunye nokutya okuziinkozo, zihluma konke konke kukutya kwangaphambili.
Lala ngokwaneleyo.
Sonke siyazi ukuba ukulala kubalulekile ebomini bemihla ngemihla. Yinxalenye eyimfuneko yesiqhelo yemihla ngemihla njengoko ixesha olichitha ulele livumela umzimba ukuba uzilungise. Ngexesha lokulala, izihlunu kunye nokwenzakala okubalaseleyo kunexesha lokuphumla lokuphola, ingqondo ikwimeko yokuzola kunye nokuvuselelwa, ukubetha kwentliziyo kuyehla, ukudumba, kunye nomzimba wokuphinda uzokuwuthatha ngosuku olulandelayo.
Isingqisho se-circadian yomzimba ngokwendalo sihambelana nomjikelo welanga. Amanqanaba eCortisol acwangciswe ngokwebhayiloji ukuba anciphise ngaphambi kokuba ulale, kwaye ukwanda xa uvuka ukuze ulungele ukujongana nosuku lwakho. Nangona kunjalo, zininzi izinto esizenzayo kule mihla yanamhlanje ezinokuthintela amanqanaba e-cortisol ukuba angawi ngorhatya. Ixesha lescreen (ukubukela umabonwakude, okanye ukusebenzisa ikhompyuter okanye iselfowuni) ngokuhlwa kungathumela isiginali engalunganga kwingqondo, kwaye kunokuba nefuthe elichaseneyo lokuzithoba, ukwandisa i-cortisol.
Ukungabikho kokulala okusemgangathweni kuchaphazela ngokuthe ngqo amandla okusebenza kwengqondo. Ngaphandle kokuphumla okufanelekileyo, umzimba ungena kwimodi yokugcina: ukwandisa iswekile yegazi iswekile ifumaneka ngokufezekileyo ngokufanelekileyo, nokucima ukusabela komzimba kwi-insulin. Yiyo loo nto ibangela ukuba icortisol inyuke.
UJamie Phambili ngumqeqeshi wezeMpilo kwiHolistic eseJersey City / NYC. Uyasebenza nabathengi ukunceda ukubafundisa ngesondlo esisebenzayo, kunye nokuziphatha / iihacks zengqondo ukuze baphile ubomi obonwabileyo. UJamie ubambe imvelaphi yemfundo kwiPsychology, kwaye uphumelele kwiZiko loDibaniso lweZondlo. Uqhubeka nezifundo zakhe kwiMpilo yaBasetyhini yeHormonal, kwaye ukwangumqeqeshi wokudanisa kunye nokuqina komdaniso oqeqeshwe kwindawo yaseGreater NYC.
