Ungaba kanjani umuntu ojabulayo, imithetho engamashumi amabili

Ungaba kanjani umuntu ojabulayo, konke lokho kungenzeka, kanjani? Isayensi ifakazela ukuthi abantu banamandla okushintsha umbono wabo okwempiloFuthi ukuthi akunzima, futhi ngokwalokho okushicilelwe yi-CNN, ecaphuna i-Health.com, ungalandela amathiphu alula alandelayo angakusiza ukuba ube umuntu ojabulayo.

1- Ukwenza ezemidlalo

Ukumpompa igazi elisuka enhliziyweni kuwo wonke umzimba kuholela ekukhishweni kwama-endorphin, ihomoni elinomthwalo wemfanelo wokukhiqiza imizwa yenjabulo emelene nesimo sokudangala.

Ucwaningo lwesayensi luye lwafakazela ukuthi ukuvivinya umzimba kungasiza ekudambiseni izimpawu zokucindezeleka. Ungenza noma yimuphi umsebenzi womzimba kungakhathaliseki ukuthi uyagijima, uhamba ngebhayisikili noma ngisho nokuhamba ngokushesha imizuzu engama-20-30.

Iyini imfihlo yenjabulo ekuphileni komshado?

2- Ukuzijwayeza i-yoga

Uma noma ubani ezizwa ethukuthele futhi ecindezelekile, mhlawumbe kufanele ame isikhashana, futhi azilolonge i-yoga ngokusebenzisa ukunyakaza okulandelanayo akwenza kanye noma kabili ukuze abuyisele ukuzola nokuthula.

I-Yoga ingasiza ekudambiseni izimpawu zokucindezeleka nokukhathazeka, futhi ngokugxila ekuzivivinyeni kokulawula ukuphefumula, ukwesaba, ukukhungatheka nezinkinga kunganqotshwa, futhi yona ngokwayo ikwenza ube umuntu ojabulayo.

3- Imifino enamahlamvu

Imifino eluhlaza enamahlamvu amnyama njengesipinashi ne-kale ihlinzeka ngama-33% we-folate, isakhi esisiza ukuqeda imizwa engemihle nokucindezeleka ngenxa yokuthi sigqugquzela ukukhiqizwa kwe-dopamine ebuchosheni.

Olunye ucwaningo lwango-2012 lwathola ukuthi abantu abaneminyaka ephakathi abathatha i-folate babenengozi ephansi yokudangala.

4- Ukwelashwa kokuziphatha kwengqondo

Ukwelashwa ngokuziphatha kwengqondo kuwukwelashwa okuqinisekisiwe kokucindezeleka okungokomtholampilo, ukuphazamiseka kokukhathazeka kanye nengcindezi, futhi kungasiza noma ubani odinga nje ukufunda indlela yokunqoba imicabango engemihle.

I-CBT isiza iziguli ukuthi zibone futhi zihlehlise amaphethini okucabanga ayingozi ngokuzihlolela ukuthi ziyiqiniso yini bese ziwashintsha zifake eziqondile, zizishiye zijabule, ziphilile, futhi zisesimweni esingcono.

5- Ukuthenga izimbali zemvelo

Ithimba labacwaningi eNyuvesi yase-Harvard lithole ukuthi ukugcina izimbali ezinhle zemvelo ekhaya kubalulekile ukugwema ukucindezeleka kanye nemizwa engemihle.

Imiphumela yocwaningo ibonise ukuthi izimbali ezindlini zisakazeka phakathi kwabahlanganyeli ekuhloleni ukuzwelana nabanye, futhi bazizwa ukwanda kwamandla nomdlandla emsebenzini.

Lapho ubhekene nokudabuka, okumele ukwenze nje ukusebenzisa izisusa zenjabulo.. pho ziyini?

6- Zama ukumamatheka

Ukumamatheka kusho ukuthi usungumuntu ojabulayo.Abanye bakholelwa ukuthi ukumamatheka kuyindlela yokusabela lapho uzizwa ujabule.Abanye abacwaningi basikisela ukuthi ukumamatheka nakho kungaholela enjabulweni. Ukwenza umzamo olula wokumomotheka, ngisho noma kungokokwenziwa, kusiza ukwenza kusebenze izikhungo zenjabulo ebuchosheni, futhi ngaleyo ndlela kuthuthukisa isimo sengqondo.

7- Ukwelashwa okukhanyayo

Ukwelashwa ngokukhanya kuyindlela ephumelelayo yokuphazamiseka kwenkathi yonyaka, futhi ochwepheshe bayavuma ukuthi kuphumelela kakhulu ekwelapheni izimpawu zokucindezeleka okukhulu.

Ibhokisi elikhanyayo lingasebenza imizuzu engama-30 kuya ehoreni lapho umuntu ecindezelekile, kodwa ukuze kuzuzwe imiphumela ehlala njalo kufanele lisetshenziswe njengengxenye yendlela yokuphila yansuku zonke.

8- emini

Uma ibhokisi lokukhanya lingatholakali, lishintshe ufake ukukhanya kwelanga ukuze uthuthukise isimo. Lapho indawo yokusebenza noma ikhaya likhanya ngokwengeziwe, linikeza umuzwa wenjabulo eyengeziwe.

9- Ukuhamba ngezinyawo

Ukuphuma uyoshaywa umoya nokuchayeka elangeni, kusiza umzimba ukuthi ukhiqize uvithamini D, ucwaningo olukhomba ukuthi izimpawu zokuntula zihlanganisa ukucindezeleka, ukukhathazeka nokukhathala. Ukuhamba imizuzu engama-20 kuye kwengama-25 emini kanye nelanga elingashisi ngokwemvelo kuphatha izimo zengqondo ezingezinhle.

10- Iphunga lewolintshi

Iphunga lezithelo ezisawolintshi, njengamawolintshi, ulamula, ne-grapefruit, libangela ukusabela okuhle kwamakhemikhali ebuchosheni bomuntu okusiza ekudambiseni ukucindezeleka. Labo abafisa ukuzwa impumuzo, kufanele babeke amaconsi ambalwa amafutha abalulekile e-citrus ezindaweni ezicindezelayo zomzimba. Iphunga lingabuye lihlanganiswe nephunga lezimbali njenge-jasmine ukwandisa imiphumela emihle.

11- Yidla ama-carbohydrate

Ukudla ama-carbohydrate njengesidlo santambama kunomthelela ekubuyiselweni kwamandla nomuzwa wenjabulo. Ngokuphambene neseluleko esithandwayo sokugwema ama-carbs, ukudla okune-carb ephansi kuye kwaboniswa ukuletha imizwa yokudabuka nokucindezeleka.

Ama-carbohydrate athuthukisa amakhemikhali asekela ukukhiqizwa kwezinto ezithuthukisa isimo sengqondo nesimo sobuchopho. Kodwa kufanele ugxile emithonjeni enempilo yokusanhlamvu okuphelele kunama-carbohydrate acolisisiwe ukuze uthole izinzuzo futhi ugweme okubi.

Ukudla kwantambama kungaba namagremu angaba ngu-25 kuya kwangu-30 ama-carbohydrate, okulingana nezingxenye ezintathu kwezine zenkomishi ye-oats.

12- Yidla i-turmeric

I-compound esebenzayo ku-turmeric, i-curcumin, inezici zemvelo ze-antidepressant. Ukwengeza i-turmeric ekudleni kunezinzuzo eziningi zezempilo kuwo wonke umzimba, njengokunciphisa imiphumela ye-rheumatoid arthritis, i-osteoporosis nezinye izimo ezivuthayo, kanye nokulwa nesifo se-Alzheimer nesifo sikashukela.

Ucwaningo lwesayensi lwembule ukuthi i-curcumin ithuthukisa ukugcinwa kobuchopho bomuntu kwe-serotonin ne-dopamine, ngakho iyindlela enamandla yokuthuthukisa isimo sengqondo nokuzuza injabulo oyifunayo.

13- Lalela umculo

Umculo uholela emuzweni wenjabulo njengoba usiza ekukhipheni ikhemikhali i-dopamine, ekhiqiza umuzwa wokunethezeka nokuphumula futhi edambisa ingcindezi nokukhathazeka.

14- Jabulela ukucula

Ufuna ukuba umuntu ojabulayo, ujabulele ukucula, ngakho abacwaningi abavela eNyuvesi yaseManchester baye bafakazela ukuthi isitho esincane endlebeni yangaphakathi sihlotshaniswa nengxenye yobuchopho bomuntu ebhala umuzwa wenjabulo. I-sacculus irekhoda imisindo yezwi ehambisana nokucula cishe ngokushesha, inikeze umuntu umuzwa ofudumele futhi ongaqondakali. Ngakho-ke, cula ngenkathi ugeza ngamanzi aqabulayo, ngenkathi ushayela, noma nini lapho kutholakala.

15- Ukudla ushokoledi nenkukhu

Nakuba iningi labantu lingenandaba nokudla ushokoledi owengeziwe ngokwemvelo, okungakhulisa uthando lwawo ukuthi ushokoledi wenza umuntu azizwe ejabule kakhulu.

Ushokoledi uqukethe i-tryptophan, ethuthukisa ukukhiqizwa kwe-serotonin ebuchosheni, futhi iholele esimweni esingcono. Imiphumela efanayo ifinyelelwa ngokunye ukudla okuqukethe i-tryptophan, njengezinkukhu namaqanda.

16- Ukuphuza ikhofi

Ucwaningo lwase-Harvard University luqinisekisile ukuthi abesifazane abaphuza okungenani izinkomishi ezimbili zekhofi njalo banamathuba angu-15% okucindezeleka kunabesifazane abangawaphuzi. Kungcono ukuphuza ikhofi elingenashukela noma ubisi oluthile.

17-Itiye elihlaza

Itiye elihlaza liqukethe ama-polyphenols, asiza ekwehleni kwesisindo ngokwandisa i-metabolism, kanye nokunciphisa ingozi yesifo senhliziyo, umfutho wegazi ophakeme, ezinye izinhlobo zomdlavuza, kanye ne-osteoporosis.

Itiye elihlaza liye laboniswa ukunciphisa amazinga okucindezeleka, njengoba ucwaningo lwesayensi luqinisekisile ukuthi abantu abaphuza izinkomishi ezi-5 noma ngaphezulu zetiye eliluhlaza ngosuku babe nokuncipha kwengcindezi ngo-20% kunalabo abaphuza inkomishi engaphansi kweyodwa.

18- Yidla ukwatapheya namantongomane

Ukotapheya usiza ekutholeni injabulo ngokuzenzekelayo, kodwa ucwaningo lwesayensi luphinde lubonise ukuthi amafutha kakotapheya ayimfihlo yokuthuthukisa isimo sakho sengqondo. Amafutha anciphisa inqubo yokugaya, ngaleyo ndlela andise amazinga kashukela egazini, anikeze umuzwa wokuzola nokwaneliseka. Inzuzo efanayo ingatholakala ngokudla amantongomane.

19 - I-salmon

Izinhlanzi ezinamafutha njenge-salmon zicebile nge-omega-3 fatty acids, esiza ekugwemeni ukucindezeleka. Ngoba i-omega-3 igcina ukusebenza kobuchopho ezindaweni ezilawula imizwa nemizwelo. Imiphumela yolunye ucwaningo lwesayensi ithi abesifazane abangadli izinhlanzi kabili ngeviki banamathuba angu-25% okuba nokucindezeleka uma kuqhathaniswa nalabo abadla izinhlanzi kabili noma ngaphezulu ngesonto. Yiqiniso, izithako zamafutha e-omega-3 zingathathwa njengenye indlela.

20- Ukugcina isilwane esifuywayo

Ukukhulisa inja noma ikati kungathuthukisa kakhulu izinga lempilo, njengoba umdlandla wesilwane esifuywayo sokubona umnikazi waso lapho sibuyela ekhaya nokwethembeka okuqhubekayo kusenza sibe umngane omangalisayo.

Kunezizathu eziningi zokuthi kungani izilwane ezifuywayo zithuthukisa impilo ngokujwayelekile, kodwa zingashintsha isimo sengqondo esibi futhi zenze umnikazi wazo ajabule nganoma yisiphi isikhathi.

Kufakazelwe ukuthi ukudlala nenja noma nekati imizuzu eyi-15 nje kukhipha i-serotonin, i-prolactin ne-oxytocin, konke okungamahomoni athuthukisa imizwa, kodwa futhi kusiza ukwehlisa i-hormone yokucindezeleka i-cortisol.

Lawa macebiso ngeke akwenze ube umuntu ojabulayo inqobo nje uma ungenayo inhloso yenjabulo nokwaneliseka, okuyizimfanelo ezimbili ezibalulekile okufanele ube nazo ukuze ube umuntu ojabulayo.