Ukudakumba kwakho kunokubonisa ukungasebenzi kakuhle emzimbeni wakho

Sisifo sexesha, esishiywe yiteknoloji kunye nezinto ezincedo, ngoko ke sasuka kude nendalo, kwaye sisuka kubomi obunempilo, ukuba sibandakanyeke kwi-maze yobomi bedijithali eyasinika izifo kunye nokukhathala kuphela.

Kodwa into ongayazi ngokwenene kukuba olu dandatheko lusenokubangelwa kukunqongophala kwento ebalulekileyo emzimbeni wakho, ungakhange uyiqonde loo nto.
Iimpawu zokudakumba zinokuphazamisana nosuku lwakho kwaye kwabanye abantu zinokuba nzima, kwaye unokuphulukana nomdla wokuphila ngamanye amaxesha.

Baninzi oonobangela bokudakumba

Abaphandi baye bafumanisa ukuba i-vitamin D inokudlala indima ebalulekileyo kwimpilo yengqondo kunye nokudakumba kuba i-vitamin D isebenza kwiindawo zengqondo ezinxulumene nokudakumba, kodwa kanye indlela i-vitamin D esebenza ngayo kwingqondo ayikaqondwa ngokupheleleyo.

 Uphando lwamva nje lubonise ikhonkco phakathi kwamanqanaba aphantsi evithamini D egazini kunye neempawu zokudakumba. Nangona kunjalo, kubonise ngokucacileyo ukuba amanqanaba aphantsi e-vitamin D abangela ukudandatheka, okanye ukuba amanqanaba aphantsi e-vitamin D aphuhlisa umntu kukudandatheka.
Ukunqongophala kweVithamin D kusenokuba yenye yezinto ezininzi ezinegalelo kumongo wokudakumba.
Kusenokubakho ezinye izinto ezininzi ezibangela ukudakumba, nto leyo ethetha ukuba kunzima ukuthi xa ukudakumba kuphucuka yivithamin D ebangela ukuphucuka.

Ngenxa yazo zonke iiyantlukwano kwizifundo kunye nophando, kwaye ngenxa yokuba le ndawo isentsha, kunzima kakhulu ukuqiniseka ngendima yevithamin D ekunyangeni ukudakumba.

Ukuba ucinezelekile kwaye ukrokrela ukuba awunayo ivithamin D, akunakufane kwenzeke ukuba iimpawu zakho zibe mbi kakhulu okanye zikwenze umonakalo. Nangona kunjalo, usenokungaboni phuculo kwiimpawu zakho, kodwa kufuneka uqinisekise ukuba ivithamin D ayithathi ndawo yolunye unyango okanye iyeza lokuthomalalisa uxinzelelo.

Yintoni ukudakumba?

Sonke siziva sibuhlungu ngamaxesha athile ebomini bethu.
Amaxesha amaninzi, ezi mvakalelo zihlala ixesha elingangeveki okanye ezimbini.

Iimpawu zokudakumba
Uphelelwa ngumdla wobomi.
Ukufumana kunzima ukwenza izigqibo okanye ukugxila
Uziva ulusizi ixesha elininzi
Zive udiniwe kwaye unengxaki yokuphuthelwa
Uphelelwa yintembelo kwisiqu sakhe
uyabaphepha abanye

Ukuba unazo ezi zimpawu, kwaye ukuba ziqhubeka ngaphezu kweeveki ezimbalwa, kufuneka uthethe nogqirha wakho.

Yintoni ebangela ukudandatheka?

Unobangela woxinzelelo
Baninzi oonobangela bokudandatheka. Maxa wambi kukho unobangela omnye oyintloko, njengokusweleka kwelungu lentsapho, kodwa maxa wambi izinto ezininzi ezahlukahlukeneyo zinokuba negalelo.
Kwaye oko kuyahluka kumntu nomntu.

Nalu oyena nobangela wokudakumba:

Utshintsho olukhulu ebomini bakho
Utshintsho olukhulu ebomini bakho, njengoqhawulo-mtshato, ukutshintsha umsebenzi, ukutshintsha ikhaya okanye ukusweleka komntu omthandayo.

izigulo zomzimba

Ingakumbi isifo esisongela ubomi esifana nomhlaza, iimeko ezibuhlungu ezifana nesifo samathambo, kunye neengxaki zehomoni ezifana nedlala lengqula.

iimeko zonxunguphalo

Uvuyo olugqithisileyo okanye uxinzelelo, umzekelo.

indalo yomzimba
Abanye abantu babonakala betyekele ngakumbi ekudandathekeni kunabanye.

Ke ivithamin D inento yokwenza nayo yonke le ngxaki?

Enye ingcamango yeyokuba ivithamin D ichaphazela ubungakanani beekhemikhali ezisengqondweni, njengeserotonin.

I-Vitamin D ibalulekile kwimpilo yethambo kwaye abaphandi baye bafumanisa ngoku ukuba i-vitamin D inokubaluleka kwezinye izizathu ezininzi. Idlala indima ebalulekileyo kwimisebenzi emininzi yomzimba, kuquka ukuphuhliswa kwengqondo.

Ii-receptors ze-Vitamin D zifumaneka kwiindawo ezininzi zobuchopho. Ii-receptors zifumaneka kumphezulu weseli apho zifumana iimpawu zeekhemikhali. Ngokuzincamathela kwii-receptors zale miqondiso yekhemikhali kwaye emva koko iqondise iseli ukuba yenze into ethile, umzekelo ukwenza ngendlela ethile, ukwahlula okanye ukufa.

Ezinye ze-receptors kwingqondo zi-receptors ze-vitamin D, oku kuthetha ukuba i-vitamin D iziphatha ngendlela ethile engqondweni. Ezi zamkeli zifunyanwa kwiindawo zobuchopho ezinxulunyaniswa neemvakalelo zokudakumba Yiyo loo nto ivithamin D iye yanxulunyaniswa nokudakumba kunye nezinye iingxaki zempilo yengqondo.

Indlela i-vitamin D esebenza ngayo kwingqondo ayiqondwa ngokupheleleyo. Enye ingcamango yeyokuba ivithamin D ichaphazela ubungakanani beekhemikhali ezibizwa ngokuba yi-monoamines (ezifana ne-serotonin) kunye nendlela ezisebenza ngayo engqondweni. 5 Amayeza amaninzi okuthomalalisa uxinezeleko asebenza ngokwandisa umlinganiselo weemonoamines engqondweni. Ke ngoko, abaphandi bacebise ukuba ivithamin D inokunyusa inani le-monoamines, enefuthe kuxinzelelo.

Bathini abaphandi ngokubanzi ngevithamin D kunye nokudakumba?
Kukho inani elikhulu lophando eliye lajongana nesihloko sevithamini D kunye nobudlelwane bayo nokudakumba, kunye nezinye iingxaki zempilo yengqondo.

Uphando kweli candelo lunike iziphumo ezixubeneyo neziphikisanayo, kwaye esona sizathu siphambili soku kukuba zimbalwa kakhulu izifundo zophando eziyimpumelelo kweli candelo.

Uphononongo lwenziwe ngolu hlobo lulandelayo

Sebenzisa izixa ezahlukeneyo zevithamin D ngamaxesha ahlukeneyo

Ukugweba ukusebenza konyango usebenzisa amanqanaba ahlukeneyo egazi levithamini D

Vavanya amaqela ahlukeneyo abantu kwizifundo zabo

Ukulinganisa ukudakumba kunye nempilo yengqondo ngeendlela ezahlukeneyo

Ukunika ivithamin D ngamaxesha ahlukeneyo Kwezinye izifundo abantu bayacelwa ukuba bathathe ivithamin D yonke imihla, apho njengakwezinye izifundo abantu bathatha ivithamin kanye ngeveki.

Ngokumalunga neziphumo zolu phando:
Uphando lwaseMelika lubonakalise ukuba ivithamin D sisondlo esibalulekileyo kwimpilo yamathambo.

Ikwanayo neminye imisebenzi ye-physiological, kwaye kukho amathuba aphezulu okuba ingaba ngunobangela wokuphazamiseka kokudakumba.

Olunye uphononongo lufumanise ukuba amanqanaba asezantsi kavithamini D anxulunyaniswa kakhulu namanqanaba aphezulu eempawu zokudakumba okanye ngokufunyaniswa kokudakumba.

Nangona kunjalo, izifundo ezichasayo ziqinisekisile ukuba akukho budlelwane phakathi kokunqongophala kwevithamin D kunye nokudakumba, kwaye ichasa indlela yokusebenza kwezi zifundo.