Indlela yokuba ngumntu owonwabileyo, imithetho engamashumi amabini

Indlela yokuba ngumntu owonwabileyo, konke oko kunokwenzeka, njani? Inzululwazi ingqina ukuba abantu bayakwazi ukuguqula imbono yabo yobomi bonkeKwaye ukuba akunzima, kwaye ngokutsho kwapapashwa yi-CNN, ecaphula i-Health.com, unokulandela la macebiso alula anokukunceda ube ngumntu owonwabileyo.

1- Ukwenza imidlalo

Ukumpompa igazi ukusuka entliziyweni kuwo wonke umzimba kukhokelela ekukhululweni kwee-endorphins, ihomoni enoxanduva lokuvelisa iimvakalelo zolonwabo ezichasene nemo elusizi.

Uphononongo lwezenzululwazi lubonakalise ukuba umthambo unokunceda ukuthomalalisa iimpawu zokudakumba. Unokwenza ngokulula nawuphi na umsebenzi womzimba nokuba uyabaleka, uhamba ngebhayisekile okanye uhamba ngokukhawuleza kangangemizuzu engama-20 ukuya kwengama-30.

Iyintoni imfihlelo yolonwabo emtshatweni?

2- Ukuziqhelanisa neyoga

Xa nabani na eziva enomsindo kwaye ecinezelekile, mhlawumbi kufuneka ayeke umzuzwana, kwaye aziqhelanise neyoga ngokulandelelana kweentshukumo abazenzayo kanye okanye kabini ukubuyisela ukuzola kunye nokuzola.

I-Yoga inokunceda ukuthomalalisa iimpawu zokudakumba kunye nokuxhalaba, kwaye ngokugxila kwimithambo yokulawula ukuphefumla, uloyiko, ukukhungatheka kunye neengxaki ezinokoyiswa, kwaye yona ngokwayo ikwenza ube ngumntu owonwabileyo.

3- Amagqabi aluhlaza

Imifuno enamagqabi amnyama afana nesipinatshi kunye ne-kale ibonelela nge-33% ye-folate, isondlo esinceda ukuphelisa isimo sengqondo esibi kunye nokudakumba kuba ivuselela imveliso ye-dopamine engqondweni.

Olunye uphando luka-2012 lufumene ukuba abantu abaneminyaka ephakathi abathatha i-folate banomngcipheko ophantsi wokudakumba.

I-4- Unyango lokuziphatha kwengqondo

Unyango lokuziphatha ngokwengqondo lunyango olungqiniweyo loxinzelelo lweklinikhi, ukuphazamiseka koxinzelelo kunye noxinzelelo, kwaye lunokunceda nabani na ofuna nje ukufunda indlela yokoyisa iingcinga ezingalunganga.

I-CBT inceda izigulana ukuba zibone kwaye zibuyisele umva iipatheni zokucinga eziyingozi ngokuzivavanya ukuba zinyanisekile kwaye emva koko zitshintshwe ngezo zilungileyo, zibashiye bonwabile, besempilweni, kwaye bekwimo entle.

5- Ukuthenga iintyatyambo zendalo

Iqela labaphandi kwiYunivesithi yaseHarvard baye bafumanisa ukuba ukugcina iintyatyambo ezintle zendalo ekhaya kubalulekile ukuphepha uxinzelelo kunye neemeko ezimbi.

Iziphumo zophando zibonise ukuba iintyatyambo ezindlwini zisasazeke phakathi kwabathathi-nxaxheba kwiimvavanyo zovelwano ngakumbi kwabanye, kwaye baziva ukwanda kwamandla kunye nomdla emsebenzini.

Xa ubonakaliswa usizi, konke okufuneka ukwenze kubhenela kwizivuseleli zolonwabo.

6- Zama ukuncuma

Ukuncuma kuthetha ukuba wonwabile.” Abanye bacinga ukuba ukuncuma kukwenza uzive wonwabile.” Abanye abaphandi bathi ukuncuma kunokubangela uvuyo. Ukwenza umzamo olula wokumomotheka, nokuba yinto eyenziweyo, inceda ukuvuselela amaziko olonwabo kwingqondo, kwaye ngaloo ndlela iphucula isimo sengqondo.

7- Unyango olukhanyayo

Unyango olukhanyayo yindlela esebenzayo yokuphazamiseka kwexesha lonyaka, kwaye iingcali ziyavuma ukuba yimpumelelo enkulu ekunyangeni iimpawu zoxinzelelo olukhulu.

Ibhokisi elikhanyayo lingabaleka imizuzu engama-30 ukuya kwiyure xa umntu edakumbile, kodwa ukuze ufumane iziphumo ezihlala ixesha elide kufuneka isetyenziswe njengenxalenye yenkqubo yemihla ngemihla.

8- emini

Ukuba ibhokisi yokukhanya ayifumaneki, yitshintshe ngokukhanya kwelanga ukuphucula isimo sengqondo. Xa indawo yokusebenza okanye ikhaya liqaqambile, linika ulonwabo ngakumbi.

9- Ukuhamba ngeenyawo

Ukuphuma uhambe emoyeni omtsha kwaye ube sesichengeni sokukhanya kwelanga, kunceda umzimba ukuba uvelise ivithamin D, uphando olo lubonisa ukuba iimpawu zokunqongophala ziquka ukudakumba, ukuxhalaba kunye nokudinwa. Ukuhamba imizuzu engama-20 ukuya kwengama-25 emini kunye nelanga elingatshisi ngokwemvelo kuphatha iimeko ezingalunganga zengqondo.

10- Ivumba leorenji

Ivumba leziqhamo zesitrasi, ezinje ngeorenji, iilamuni, kunye negrapefruit, zibangela ukusabela okuhle kweekhemikhali kwingqondo yomntu ezinceda ukuthomalalisa uxinzelelo. Abo banqwenela ukuziva bekhululekile, kufuneka babeke amaconsi ambalwa eoli ye-citrus ebalulekileyo kwiindawo zoxinzelelo lomzimba. Ivumba lingaphinda lixutywe kunye nevumba leentyatyambo ezifana ne-jasmine ukwandisa iziphumo ezilungileyo.

11- Yidla iicarbohydrates

Ukutya iicarbohydrates njengesnack emva kwemini kufak’ isandla ekubuyiselweni kwamandla nemvakalelo yolonwabo. Ngokuchasene neengcebiso ezidumileyo zokuphepha i-carbs, ukutya okune-carb ephantsi kuye kwaboniswa ukuzisa iimvakalelo zosizi kunye noxinzelelo.

Iikhabhohayidrethi zonyusa iikhemikhali ezixhasa ukuveliswa kwezinto eziphucula imeko yengqondo kunye nemo yengqondo. Kodwa kufuneka ugxininise kwimithombo ephilileyo yeenkozo ezipheleleyo kunokuba i-carbohydrates ecocekileyo ukuvuna inzuzo kwaye ugweme izinto ezimbi.

Isidlo sasemva kwemini sinokuba ne-25 ukuya kwi-30 grams ye-carbohydrates, elilingana neekota ezintathu zekomityi ye-oats.

I-12- Yidla i-turmeric

I-compound esebenzayo kwi-turmeric, i-curcumin, ineempawu zendalo ezichasayo. Ukongeza i-turmeric ekudleni kuneenzuzo ezininzi zezempilo kumzimba wonke, njengokunciphisa imiphumo ye-rheumatoid arthritis, i-osteoporosis kunye nezinye iimeko ezivuthayo, kunye nokulwa nesifo se-Alzheimer kunye nesifo sikashukela.

Izifundo zenzululwazi ziye zatyhila ukuba i-curcumin yonyusa ingqondo yomntu ekukhuselweni kwe-serotonin kunye ne-dopamine, ke yindlela enamandla yokuphucula imo kunye nokufezekisa ulonwabo olufunekayo.

13- Mamela umculo

Umculo ukhokelela kwimvakalelo yolonwabo njengoko unceda ukukhulula imichiza ye-dopamine, eyenza imvakalelo yokuthuthuzela kunye nokuphumla kwaye ithobe uxinzelelo kunye noxinzelelo.

14- Konwabele ukucula

Ufuna ukuba ngumntu owonwabileyo, ujabulele ukucula, ngoko ke abaphandi baseYunivesithi yaseManchester baye bafakazela ukuba i-organ encinci kwindlebe yangaphakathi idibene nenxalenye yengqondo yomntu ebhala ukuvakalelwa kolonwabo. I-sacculus irekhoda ii-frequencies zezwi ezinxulumene nokucula ngokukhawuleza, ukunika umntu imvakalelo efudumeleyo kunye nemfihlakalo. Ngoko, cula ngelixa uhlamba ishawa ehlaziyayo, ngelixa uqhuba, okanye nanini na xa kukho.

15- Ukutya itshokolethi kunye nenkukhu

Nangona uninzi lwabantu alukhathaleli ukutya itshokolethi eninzi ngokwemvelo, yintoni enokwandisa uthando lwayo kukuba itshokolethi yenza umntu azive onwabe ngakumbi.

Itshokholethi iqulethe i-tryptophan, ekhulisa imveliso ye-serotonin kwingqondo kwaye ikhokelela kumoya ongcono. Iziphumo ezifanayo ziyafezekiswa nokunye ukutya okune-tryptophan, njengenkukhu kunye namaqanda.

16- Ukusela ikofu

Uphononongo lweYunivesithi yaseHarvard luqinisekisile ukuba abasetyhini abasela ubuncinane iikomityi ezimbini zekofu rhoqo babene-15% engaphantsi kwengozi yokudakumba kunabasetyhini abangazange baphuze. Kungcono ukusela ikofu engenaswekile okanye ubisi.

I-17-iti eluhlaza

Iti eluhlaza iqulethe iipolyphenols, ezinceda ekulahlekeni kobunzima ngokwandisa imetabolism, kunye nokunciphisa umngcipheko wesifo senhliziyo, uxinzelelo lwegazi oluphezulu, ezinye iintlobo zomhlaza, kunye ne-osteoporosis.

Iti eluhlaza kuye kwaboniswa ukunciphisa amanqanaba oxinzelelo, njengoko uphando lwezenzululwazi luqinisekisile ukuba abantu abasele iikomityi ezi-5 okanye ngaphezulu zeti eluhlaza ngosuku babenokuncipha koxinzelelo lwama-20% kunabo basela ngaphantsi kwekomityi enye.

18- Yitya iiavokhado kunye namantongomane

Iiavokhados zinceda ukufezekisa ulonwabo ngokuzenzekelayo, kodwa uphando lwezenzululwazi lukwabonisa ukuba umxholo onamafutha eavokhado yimfihlelo yokuphucula umoya wakho. Amafutha ayacothisa inkqubo yokwetyisa, ngaloo ndlela enyusa amanqanaba eswekile esegazini, anike imvakalelo yokuzola nokwaneliseka. Inzuzo efanayo inokufumaneka ngokutya amandongomane.

19- Salmon

Iintlanzi ezinamafutha afana nesalmon zizityebi kwi-omega-3 fatty acids, ezinceda ekuthinteleni ukudakumba. Ngenxa yokuba i-omega-3 igcina ukusebenza kwengqondo kwiindawo ezilawula isimo sengqondo kunye neemvakalelo. Iziphumo zolunye uphando lwezenzululwazi zithi abasetyhini abangatyi iintlanzi kabini ngeveki babenomngcipheko wama-25% wokwanda koxinzelelo loxinzelelo xa kuthelekiswa nabo batya iintlanzi kabini okanye ngaphezulu ngeveki. Ngokuqinisekileyo, i-omega-3 yokongeza ioli inokuthathwa njengenye indlela.

20- Ukugcina isilwanyana sasekhaya

Ukukhulisa inja okanye ikati kunokuphucula kakhulu umgangatho wobomi, njengentshiseko yesilwanyana sokubona umniniyo xa ebuyela ekhaya kunye nokunyaniseka rhoqo kuyenza iqabane elimangalisayo.

Kukho izizathu ezininzi zokuba kutheni izilwanyana ezifuywayo ziphucula impilo ngokubanzi, kodwa ziyakwazi ukutshintsha isimo sengqondo esibi kwaye zenze umnini wazo avuyiswe nangaliphi na ixesha.

Kuye kwangqinwa ukuba ukudlala nenja okanye ikati nje imizuzu eli-15 kukhupha i-serotonin, iprolactin kunye ne-oxytocin, zonke ezo zizihomoni zokuphucula umoya, kodwa zikwanceda ukuthoba ihomoni yoxinzelelo i-cortisol.

Ezi ngcebiso aziyi kukwenza ube ngumntu owonwabileyo logama nje ungenayo injongo yolonwabo nokwaneliseka, ezona mpawu zimbini zibalulekileyo omele ube nazo ukuze ube ngumntu owonwabileyo.