Yintoni Elungele Uxinzelelo? Iindlela Zokuhlangabezana Noxinzelelo

Uxinzelelo oluncinci lungaphezulu kwesigqibo. Uxinzelelo lusebenza ukoyisa ubunzima odibana nabo kubomi bemihla ngemihla. Nangona kunjalo, ukuba ayilawulwa, inokuhamba de kufike udandatheko. Uxinzelelo lunokulawulwa ngezisombululo ezilula kubomi bemihla ngemihla. Uxinezeleko yimeko yokuxinezeleka engqondweni okanye ngokweemvakalelo okubangelwa ziimeko ezimbi. Njengomphumo wobomi banamhlanje obusebenzayo, abantu abaninzi bachanabeke kuxinzelelo olukhulu, nokuba bayayiqonda loo nto okanye abayiqondi. Ukuba akukho mgudu wenziwayo wokuhlangabezana noxinezeleko, luba lungapheliyo kwaye lunokubangela ezinye izifo. Ngoko yintoni elungileyo kuxinzelelo?

Yintoni Uxinzelelo?

Uxinzelelo lukhuselo lwendalo lomzimba kwingozi. Ikhupha iincindi zamadlala ezilungiselela iinkqubo zomzimba ukubaleka ingozi. Xa abantu bejongene nomngeni okanye isoyikiso, umzimba uphendula ngokwasemzimbeni. Umzimba uvelisa izixa ezikhulu zeekhemikhali i-cortisol, i-epinephrine, kunye ne-norepinephrine. Ezi zinto zibangela oku kusabela komzimba kulandelayo:

• ukwanda koxinzelelo lwegazi
• Ngaphandle
• Ukuphaphama

Zonke ezi zinto zomeleza amandla omntu okusabela kwimeko enokuba yingozi okanye engumngeni. I-Norepinephrine kunye ne-epinephrine zibangela ukuba ukubetha kwentliziyo kukhawuleze. Izinto ezisingqongileyo ezibangela oku zibizwa ngokuba yimiba yoxinezeleko. Ukunika umzekelo wezinto zoxinzelelo; ingxolo, ukuziphatha okundlongondlongo, imoto ebalekayo, amaxesha oyikekayo kwiimuvi. 

Iziphumo zoxinzelelo kuMzimba woMntu

Uxinzelelo lucothisa eminye imisebenzi eqhelekileyo yomzimba, efana nenkqubo yokwetyisa kunye nenkqubo yokhuselo lomzimba. Ulungisa izixhobo zomzimba zokuphefumla, ukuhamba kwegazi, ukuphaphama, kunye nokusetyenziswa kwemisipha kwangoko. Ngexesha lokusabela kuxinzelelo, umzimba utshintsha ngeendlela ezilandelayo:

• Uxinzelelo lwegazi kunye nesantya sentliziyo sanda.
• Ukuphefumla kuyakhawuleza.
• Inkqubo yokwetyisa iyancipha.
• Umsebenzi wamajoni omzimba uyancitshiswa.
• Izihlunu ziqina ngakumbi.
• Ukuphuthelwa kwenzeka ngenxa yokwanda kokuphaphama.

Indlela umntu asabela ngayo kwimeko enzima inquma impembelelo yoxinzelelo kwimpilo yonke. Izinto zoxinzelelo zichaphazela wonke umntu ngeendlela ezahlukeneyo. Amanye amava abantu abadla ngokuwagqala eluncedo, “njengokuba nomntwana, ukuya ekhefini, ukufudukela kwindlu ebhetele, nokunyuselwa emsebenzini,” anokukhokelela kuxinezeleko. Oku kungenxa yokuba ngokuqhelekileyo utshintsho olubalulekileyo lufuna inzame eyongezelelweyo, lubeka uxanduva olutsha. Kwakhona, ukungena kwizinto ezingaziwayo kubangela uxinzelelo.

Yintoni ebangela uxinzelelo olugqithisileyo?

Umzimba unika iimpendulo ezinzima kuxinzelelo. Isigqi sokuphefumula siyanda, i-oksijini eninzi inikezelwa, isigqi sentliziyo siyanda, isigqi sobuchopho sikhawuleza, ukuphaphama kuyanda, izihlunu zivuselelwe ngokunyuka kweoksijini kunye noshukela, amajoni omzimba avuselelwe, iiseli zokukhusela zivela.

Loluphi uluhlu olude asilulo? Olu luhlu luya kuthatha ixesha elide ukuba imigaqo yezonyango ifakiwe. Ngamafutshane, ngexesha loxinzelelo, umzimba uphendula ngendlela eyahlukileyo kunesiqhelo kwaye ukungalingani kwehomoni kuba nzima ukwenza imisebenzi yayo. Oku kubangela izifo ngokwendalo. Abantu abanomdla wokuxinezeleka banamathuba angama-5 okuba nesifo senhliziyo. Imingcipheko yezifo ezifana nesisu, amathumbu, i-asthma kunye ne-allergies ngamaxesha angama-3 aphezulu.

Iihomoni zoxinzelelo zikwachaphazela ukuhamba kolwazi engqondweni. Uxinzelelo oluncinci, Nangona kwandisa ukufunda, uxinezeleko oluninzi lukwenza kube nzima ngakumbi ukufunda.

Kwimeko yoxinzelelo, ingqondo inika i-alamu yemfazwe ukukhusela nokukhusela. Umele enze ngokukhawuleza xa ejamelene nengozi. “Ngoku asiloxesha lokufunda.” Ucinga aze acime bonke abamkeli bakhe. Uxinzelelo olungapheliyo lonyusa umngcipheko wokuguga kwengqondo kunye ne-Alzheimer's. Kubalulekile ukulawula uxinzelelo kakuhle ukuze usebenzise ubukrelekrele ngokuchanekileyo.

Iintlobo zoxinzelelo

Kukho iindidi ezimbini ezichaziweyo zoxinzelelo, ezibukhali kunye nezingapheliyo. 

• uxinzelelo oluqatha

Uxinzelelo olubukhali luhlala ixesha elifutshane kwaye luxhaphake kakhulu. Olu hlobo loxinzelelo ludla ngokuba ngumphumo weziganeko zamva nje okanye uxinzelelo oluvela kubunzima obuzayo. Ngokomzekelo, umntu unokuziva ecinezelekile xa esandul’ ukuxambulisana okanye ngentlangano ezayo. Uxinzelelo luyancipha okanye lunyamalale xa ingxoxo isonjululwe okanye umbutho udlula.

Izixinzelelo ezibukhali zihlala ziziganeko zamva nje kwaye zisonjululwa ngokukhawuleza. Uxinzelelo olunzima alubangeli umonakalo ofanayo kunye noxinzelelo lwexesha elide. Iziphumo zexesha elifutshane ziquka intloko ebuhlungu, isisu esibuhlungu, kunye noxinzelelo oluphakathi. Uxinzelelo olubukhali oluphinda luvele ixesha elide luhlala luhlala ixesha elide kwaye lwenzakalise umzimba.

• uxinzelelo olungapheliyo

Olu hlobo loxinzelelo lukhula ixesha elide kwaye luyingozi kakhulu kumzimba. Ubuhlwempu obuqhubekayo, umtshato ongonwabanga yimizekelo yeemeko ezinokubangela uxinezeleko olungapheliyo. Kwenzeka xa umntu engakwazi ukufumana indlela yokuphuma kuxinzelelo kwaye ayeke ukukhangela izisombululo. Uxinzelelo olungapheliyo lwenza kube nzima ukuba umzimba ubuyele kwimisebenzi yesiqhelo yehomoni yoxinzelelo, ebangela iingxaki ngezi nkqubo zilandelayo:

• inkqubo yentliziyo
• Inkqubo yokuphefumla
• iingxaki zokulala
• Inkqubo yomzimba
• inkqubo yokuzala

Umntu ofumana uxinzelelo oluqhubekayo kwandisa umngcipheko wohlobo lwe-2 yeswekile, uxinzelelo lwegazi oluphezulu kunye nesifo senhliziyo. Ezinye iziphazamiso zempilo yengqondo, ezinje ngoxinzelelo, ukuxhalaba, kunye noxinzelelo lwasemva koxinzelelo (PTSD) Ziziphazamiso ezenzekayo xa uxinezeleko lusiba lukhuni.

Uxinezeleko olungapheliyo lusenokungabonakali ngenxa yokuba abantu bayaqhela ukuziva bengonwabanga ekuhambeni kwexesha. Uxinzelelo lunokuba yinxalenye yobuntu bomntu kwaye umntu uyaqhela ukuhlala nale meko. Abantu abajongene noxinzelelo olungapheliyo basengozini yokuzibulala, izenzo zobundlobongela, kunye neemeko ezinokukhokelela ekuhlaselweni kwentliziyo okanye isifo.

Yintoni Ebangela Uxinezeleko?

Wonke umntu usabela ngeendlela ezahlukeneyo kwiimeko zoxinzelelo. Imeko ebangela uxinzelelo komnye umntu ayinamphumo komnye. Akukho sizathu siqinisekileyo sokuba kutheni omnye umntu enokuziva ecinezelekile kancinci kunomnye xa ephantsi koxinzelelo olufanayo. Amava obomi aphembelela indlela umntu asabela ngayo kuxinzelelo. Iziganeko eziqhelekileyo ezinokubangela uxinzelelo ziquka:

• iingxaki zoshishino
• Ukunqongophala kwexesha okanye imali
• Ukufelwa ngumntu omthandayo
• iingxaki zentsapho
• isifo
• indlu ehambayo
• Ubudlelwane, umtshato kunye noqhawulo-mtshato
• ukukhupha isisu okanye ukuphuma kwesisu
• Ukoyika ukuqhuba kwitrafikhi eninzi okanye ingozi
• Ukoyika ulwaphulo-mthetho okanye iingxaki nabamelwane
• Ukukhulelwa kunye nokuba ngumzali
• Ingxolo egqithisileyo, ukuxinana kunye nongcoliseko
• Ukungaqiniseki okanye ukulindela umphumo obalulekileyo

Iimpawu zoxinzelelo

Uluhlu lweempawu zomzimba nezengqondo ezibangela uxinzelelo lude. Ezona mpawu zixhaphakileyo zoxinzelelo zezi: 

• induna

indunaUxinzelelo yenye yeemeko eziqhelekileyo apho luzibonakalisa khona. Abanye abantu babamba ubuso babo rhoqo xa beziva benoxinzelelo. Oku kunegalelo ekusasazeni ibhaktheriya kunye nokuphuhliswa kwe-acne.

• Intloko ebuhlungu

Uninzi loxinzelelo lomsebenzi intloko ebuhlungu okanye migraine ifumanise ukuba inokubangela ukungonwabi okunxulumene

• intlungu engapheliyo

Ubuhlungu sisikhalazo esiqhelekileyo esinokubangelwa kumanqanaba oxinzelelo okwandayo. Olunye uphando lubonise ukuba amanqanaba okwanda kwehomoni yoxinzelelo i-cortisol inokudityaniswa neentlungu ezingapheliyo.

• Ukugula rhoqo

Uxinzelelo lunokuchaphazela kakubi amajoni omzimba kunye nokwandisa ukuchaphazeleka kosulelo.

• Ukudinwa nokungalali

ukudinwa okungapheliyo kwaye ukuphuthelwa kubangelwa luxinzelelo olude.

• utshintsho kwi-libido

Abantu abaninzi bafumana utshintsho kubomi babo bokwabelana ngesondo ngexesha loxinzelelo. Utshintsho kwi-libido lunezizathu ezininzi ezinokubangela, kubandakanywa utshintsho lwehomoni, ukukhathala, kunye nezizathu zengqondo.

• iingxaki zokwetyisa

urhudo kunye ukuqhina Imiba yokugaya ukutya efana namanqanaba aphezulu oxinzelelo ingenzeka ngenxa yamanqanaba aphezulu oxinzelelo. Ichaphazela ngakumbi abo baneengxaki zokugaya ukutya ezifana ne-irritable bowel syndrome (IBS) okanye isifo sofuba (IBD). Ezi ziimeko ezinxulumene nentlungu yesisu, ukudumba, urhudo, kunye nokuqhina.

• utshintsho lokutya

utshintsho kumdla wokutya Iqhelekile ngamaxesha oxinzelelo. Ngamaxesha oxinzelelo, unokuzifumana ungenamdla wokutya okanye uphambi kwefriji ezinzulwini zobusuku. Olu tshintsho kwisidlo lunokubangela ukuguquguquka kwesisindo ngexesha loxinzelelo. 

• Uxinzelelo

Olunye uphando lubonisa ukuba uxinzelelo olungapheliyo lunokuba negalelo ekukhuleni koxinzelelo.

• ukukhawuleza kokubetha kwentliziyo

Ukunyuka kwentliziyo eyongeziweyo kunokuba ngumqondiso wamanqanaba aphezulu oxinzelelo. Luxinzelelo lwegazi oluphezulu, isifo sedlala lengqulaKukho ezinye izizathu, ezifana neemeko zentliziyo kunye nokusela izixa ezikhulu zecaffeine okanye iziselo ezinxilisayo.

• Ukubila

Ukutyhileka kuxinzelelo kunokubangela ukubila okugqithisileyo. Ukubila ngokugqithiseleyo kunokubangela ukuxhalaba, iimeko ze-thyroid, kunye nokusetyenziswa kwamayeza athile.

Iziphumo zoxinzelelo kuLusu kunye neNwele

Xa singakwazi ukulawula uxinzelelo, luqala ukuthatha umonakalo kwimpilo yethu yengqondo kunye nomzimba. Ngelixa ibangela ezinye izifo, sikwabona imikhondo yayo ebusweni bethu, ulusu kunye neenwele. Imiphumo emibi yoxinzelelo kwesikhumba kunye neenwele zethu zilandelayo;

• Ibangela ukubunjwa kwe-acne.
• Ngokudumba phantsi kweenkophe iingxowa phantsi kwamehlo ibangela ukuba yenzeke.

• Uxinzelelo lubangela ukuba iiproteni eluswini lwethu zitshintshe kwaye zinciphise ukunwebeka kwalo. Ukulahleka kwe-elasticity yimbangela yokubonakala kwemibimbi.

• Uxinzelelo lwenza buthathaka inkqubo yomzimba yokuzikhusela. Ngenxa yoko, ukungalingani kwebhaktheriya kwenzeka esikhumbeni. Oku kungalingani kwesikhumba kubangela ubomvu okanye ukugqithisa.
• Ukomisa kunye nokurhawuzelelwa kwenzeka esikhumbeni.

• Ububomvu bexeshana buvela kwindawo yobuso.
• Uxinzelelo luphazamisa ukukhula kweenwele kwaye lubangela ukulahleka kweenwele.
• Ukulahleka kweenwele kunokuba ngumphumo woxinzelelo.

• Uxinzelelo lubuye lube nefuthe elibi kwizikhonkwane. Ibangela ukuba izikhonkwane ziphuke, zibhitye kwaye zixobuke. 
• Ithoba inkqubo yokuphola kwamanxeba.

Lunyangwa Njani Uxinezeleko?

Ugqirha uzama ukuxilonga uxinzelelo ngokubuza umntu ngeempawu zabo kunye neziganeko zobomi. Uxinzelelo kunzima ukuluxilonga kuba luxhomekeke kwizinto ezininzi. Oogqirha basebenzisa imibuzo, amanyathelo e-biochemical, kunye nobuchule be-physiological ukuchonga uxinzelelo. Nangona kunjalo, zinenjongo okanye zisenokungasebenzi. Eyona ndlela ichanekileyo yokuxilonga uxinzelelo kunye nemiphumo yalo emntwini luluhlu olubanzi, olugxininisekileyo, udliwano-ndlebe ubuso nobuso.

Unyango lusebenzisa iindlela zokunciphisa uxinzelelo okanye ngokunyanga unobangela ngamayeza. Unyango olunokunceda umntu aphumle lubandakanya aromatherapy kunye ne-reflexology.

Amachiza okunciphisa uxinzelelo

Oogqirha ngokuqhelekileyo abanikezeli amayeza okujongana noxinzelelo ngaphandle kokuba banyanga isifo esisisiseko esinjengokudakumba okanye ukuphazamiseka kwengqondo. Ii-antidepressants zisetyenziselwa ukunyanga ukudakumba kunye nengxaki yokuxhalaba. Kodwa kukho umngcipheko wokuba iyeza liya kulugubungela uxinezeleko kunokuba lincede ukumelana nalo. Ii-Antidepressants zinokubangela iziphumo ezibi kwaye zibe mandundu ngakumbi iingxaki zoxinzelelo.

Ukuphuhlisa izicwangciso zokumelana ngaphambi kokuba uxinzelelo lube lungapheliyo okanye lube lukhuni lunceda umntu ukuba alawule imeko kwaye agcine impilo yomzimba kunye nengqondo. Abantu abanoxinzelelo olungapheliyo kunye noxinzelelo olukhulu kufuneka bafune unyango.

Iindlela Zokuhlangabezana Noxinzelelo

• ziphe ixesha lakho

Thatha ixesha lokuba uhlale kude noxinzelelo kwaye uphile ngolonwabo kwishedyuli yakho yomsebenzi oxakekileyo. Yenza izinto ozithandayo.

• Hlala kude notywala kunye necuba

Utywala kunye nokutshaya kuphazamisa umzimba, ingqondo kunye nempilo. Kunzima ukujongana noxinzelelo ngomzimba owaphukileyo. 

• zilolonge rhoqo

Xa umzimba wakho usebenza, uya kuvuya kwaye uya kukwazi ukunciphisa uxinzelelo. 

• Thatha umsebenzi omninzi kangangoko unako

Ukuzama ukwenza yonke into kwandisa uxinzelelo.

• Musa ukuthembisa ngezinto ongakwaziyo ukuzenza

Xa usithi unokwenza into kwaye awukwazi ukuyenza, uziva ucinezelekile luxanduva. Cinga kabini ngaphambi kokuba wenze isithembiso. 

• Fumana imikhwa yokutya rhoqo

Isondlo sichaphazela ingqondo yomntu. Ukungondleki kuyonakalisa impilo yomzimba nengqondo.

• Fumana into oyithandayo

Yiba nomsebenzi wokuzonwabisa onokusoloko uwukhathalele. Yeyona ndlela ilungileyo yokuhlala kude noxinzelelo. 

• Zibekele usukelo onokulufikelela

Amanqaku aphezulu akwenza ube phantsi xa ungawafikeleliyo. Oku kubangela uxinzelelo.

• zikhuthaze

Musa ukulindela ukuba abanye bakuxabise. Unokuhlala kude noxinzelelo ngokuzikhuthaza. 

• Lisebenzise kakuhle ixesha lakho

Imisebenzi engenziwanga ngexesha ibeka abantu phantsi koxinzelelo, lisebenzise kakuhle ixesha lakho kwaye wenze umsebenzi wakho ngexesha. 

• uncumo

Uncumo olunyanisekileyo yeyona ndlela ibalulekileyo yokoyisa uxinezeleko. 

• Hlala kude nabantu abanovalo

Abantu abakhupha amandla angalunganga bakuchaphazela kakubi kwaye bakhokelela kuxinzelelo. Musa ukunxulumana nabantu abanjalo.

• ukuthatha i-vitamin C

Ngokutsho kweengcali Ivithamin C Iyanciphisa umphumo wamahomoni abangela uxinzelelo. Unokusela iiglasi ezi-2 ze-vitamin C ecebileyo yejusi yonke imihla.

• Yiba nentlalontle

Ukuncokola nabahlobo kuyalunciphisa uxinezeleko.

• Mamela umculo

Bathi umculo kukutya komphefumlo. Ukuphulaphula umculo ngumsebenzi oluncedo ekoyiseni uxinzelelo.

• khathalela ukulima

Imisebenzi yegadi efana nokunkcenkceshela iintyatyambo kunye nokuzigcina uxakekile ngezityalo kunciphisa uxinzelelo. ziqinisekisiwe. 

• Thetha nabahlobo bakho

Ukwabelana ngemisebenzi yakho yemihla ngemihla okanye ingxaki nomnye umntu kuyakuphumza kwaye kukugcina kude noxinzelelo. 

• Yidla iicarbohydrates ezintsonkothileyo

Iicarbohydrate zinika amandla. Ngoko ke, kucingelwa ukuba kunemiphumo emihle ngokuchasene noxinzelelo.

• yenza imidlalo

Imidlalo ivumela umzimba wakho nomphefumlo ukuba uphumle. Ikwakunceda ukuba uhlale kude noxinzelelo ngokubangela ukukhutshwa kwehomoni yolonwabo. 

• uhambo

Ukuhamba kuphelisa imonotony ebomini bakho kwaye kususa izinto ezibangela uxinzelelo.

• intsimbi

Uku-ayina ngeentshukumo zesiqhelo kunceda ukugcina ingqondo ikude neengcinga ngokuvumela ingqondo ukuba ingabi nanto.

• phumla

Umthombo woxinzelelo kukuba umzimba udiniwe. Ungakuthintela oku ngokuthatha ikhefu elifutshane ngelixa usebenza.

• Cula ngokukhwaza

Ukucula kukunceda uphumle. Ungazama nokukhwaza nje kwindawo engenanto.

• dlala nezilwanyana

Uphononongo lufumanise ukuba ukukhathalela izilwanyana kunciphisa uxinzelelo. Ukuba unako, dlala nezilwanyana okanye ufumane isilwanyana sasekhaya. Ukuba awukwazi ukwenza ezi zinto, jonga amaxwebhu ezilwanyana.

• Yenza umthambo wokuphefumla kunye nokuphumla

Ukucamngca, i-massage kunye ne-yoga kunceda ukunciphisa uxinzelelo. Iindlela zokuphefumla kunye nezokuphumla zicothisa isantya sentliziyo kwaye zikhuthaza ukuphumla. 

• uxolo

Awukwazi ukutshintsha abanye. Endaweni yokusoloko ucinga ngeempazamo okanye izenzo ezigwenxa zabanye ngakuwe, bamkele abantu njengoko benjalo kwaye ubaxolele iimpazamo zabo.

• thandaza

Nokuba iyintoni na inkolelo yakho, ukubalekela kumdali kuyathuthuzela.

• Funda incwadi

Owona msebenzi ulungileyo wokulahla iingcinga zakho zemihla ngemihla, uphonononge umhlaba ohlukeneyo kwaye uphuhlise imbono eyahlukileyo kukufunda incwadi.

• ukunciphisa i-caffeine

Ifunyenwe kwikofu, iti, itshokolethi kunye neziselo zamandla icaffeine Yinto evuselelayo kwaye ibangela ukuxhalaba xa isetyenziswe kwiidosi eziphezulu. Yidla i-caffeine ngokumodareyitha.

• Ehlotyeni

Enye yeendlela zokubetha uxinzelelo kukubhala. Bhala phantsi iimvakalelo ezakhayo, iziganeko ebomini bakho Kuya kunceda ukunciphisa uxinzelelo.

Iti ilungile kuxinzelelo

Kukho iiti ezineziphumo eziqinisekisiweyo ezilungileyo kuxinzelelo. Ungazama enye yezi ndlela zingezantsi.

• Iti yelavenda

Zityebile kwii-antioxidants, iivithamini, iiminerali kunye neeoyile ezibalulekileyo iti yelavendaIsetyenziselwa ukulala kakuhle ebusuku kunye nokuthomalalisa imithambo-luvo. Kulula kakhulu ukulungiselela itiye ye-lavender, onokuyifumana lula kwii-herbalists. Ungayipheka ngokujula intwana yelavenda eyomileyo emanzini abilayo.

• iti chamomile

Izibonelelo ze-chamomile, ezithengiswa njengeti kwiingxowa ezilahlayo, azipheli ngokubala. Ukongeza kwiinzuzo zayo kuxinzelelo, isetyenziselwa kunyango lwentlungu yesisu, ukuxhalaba, ukukhohlela, ukulunywa yizinambuzane, i-allergies, ukutshisa.

Ukutya Okulungileyo Kuxinzelelo

Okunye ukutya kunye neziselo zineempawu zokudambisa uxinzelelo. Ukutya okulungele uxinzelelo kuko:

• Chard

Chardyimifuno eluhlaza enamagqabi egcwele izondlo zokulwa noxinzelelo. Ukuba sisityebi kwi-magnesium kudlala indima ebalulekileyo ekuphenduleni uxinzelelo lomzimba. Amanqanaba aphantsi ale minerali anokubangela iimeko ezifana nokuxhalaba kunye nokuhlaselwa kwe-panic attack. Kwakhona, uxinzelelo olungapheliyo luphelisa ukugcinwa kwe-magnesium emzimbeni, okwenza le minerali ibaluleke ngakumbi xa unoxinzelelo.

• Izambane eliswiti

Izambane eliswiti Ukutya iicarbohydrates ezityebileyo kwezondlo, ezinje, kunceda amanqanaba asezantsi ehomoni yoxinzelelo i-cortisol. Igcwele izondlo ezibalulekileyo kwimpendulo yoxinzelelo, njenge-vitamin C kunye ne-potassium.

• I-artichoke

I-artichokeIngumthombo ogxininisiweyo wefiber kwaye utyebile ngakumbi kwi-prebiotics, uhlobo lwefiber etyisa ibhaktheriya enobuhlobo emathunjini. Ikwatyebe kwi-potassium, i-magnesium, iivithamini C kunye ne-K. Zonke ezi zisempilweni iyimfuneko kwimpendulo yoxinzelelo.

• Icimile

Ukuvakalisa intliziyo, isibindi kunye nezintso zezilwanyana ezifana neenkomo kunye neenkukhu offalIngumthombo obalaseleyo weevithamini B ezifana ne-B12, B6, i-riboflavin kunye ne-folate, eziyimfuneko kulawulo loxinzelelo. Iivithamini ze-B ziyimfuneko kwimveliso ye-neurotransmitters efana ne-dopamine kunye ne-serotonin, enceda ukulawula isimo sengqondo.

• iqanda 

iqanda Igcwele iivithamini, iiminerali, ii-amino acids kunye ne-antioxidants eziyimfuneko kwimpendulo yoxinzelelo olunempilo. isakhamzimba esifumaneka kubuninzi obukhulu ekutyeni okumbalwa kuphela kolin usisityebi kwi Kuchazwa ukuba i-choline idlala indima ebalulekileyo kwimpilo yengqondo kwaye ikhusela uxinzelelo.

• oonokrwece

Njengeembaza, iimbatyisi oonokrwece, ukuphucula isimo sengqondo itaurine aphezulu kwi-amino acids. I-Taurine kunye nezinye i-amino acids ziyadingeka ukuvelisa i-neurotransmitters ezifana ne-dopamine, eziyimfuneko ekulawuleni impendulo yoxinzelelo. Uphononongo lubonisa ukuba i-taurine inokuba neziphumo zokudakumba.

I-Shellfish zizityebi kwi-vitamin B12, i-zinc, ithusi, i-manganese kunye ne-selenium, yonke into enokuphucula isimo sengqondo. 

• intlanzi enamafutha

ImackerelIintlanzi ezinamafutha ezifana ne-herring, i-salmon, kunye nesardadi zizityebi kwi-omega 3 amafutha kunye ne-vitamin D, ezinceda ukunciphisa uxinzelelo kunye nokuphucula isimo sengqondo.

I-Omega 3 fatty acids ibalulekile kwimpilo yobuchopho kunye nemo, kunye nokunceda umzimba ukumelana noxinzelelo. Ukutya okuphantsi kwe-omega 3 amafutha kubangela ukuxhalaba kunye nokudakumba. I-Vitamin D idlala indima ebalulekileyo njengempilo yengqondo kunye nokulawula uxinzelelo. Amanqanaba aphantsi ale vithamini anyusa umngcipheko wokuxhalaba kunye nokudandatheka.

• Iparsley

IparsleyYimifuno enomsoco egcwele i-antioxidants. Uxinzelelo lwe-oxidative lunokubangela ukuphazamiseka kwempilo yengqondo njengokudakumba kunye noxinzelelo. Uphononongo lubonisa ukuba ukutya okutyebileyo kwi-antioxidants kunokunceda ukukhusela uxinzelelo kunye noxinzelelo. I-Parsley ityebile kakhulu kwi-carotenoids, i-flavonoids kunye neoli efunekayo, enezinto ezinamandla zokulwa ne-antioxidant.

• igalikhi

igalikhiIqulethe ikhompawundi yesulfure enceda ukunyusa amanqanaba e-glutathione. Le antioxidant yinxalenye yomgca wokuqala wokuzikhusela komzimba kuxinzelelo. Izifundo zezilwanyana zibonisa ukuba igalikhi inceda ukulwa noxinzelelo kunye nokunciphisa iimpawu zokuxhalaba kunye nokudakumba.

• Tahini

TahiniYenziwe kwisesame, eyona mthombo obalaseleyo we-amino acid L-tryptophan. I-L-tryptophan isandulela kwi-mood-regulating neurotransmitters dopamine kunye ne-serotonin. Ukutya okuphezulu kwi-tryptophan kuphucula isimo sengqondo kwaye kuphelisa ukudakumba kunye nokukhathazeka.

• imbewu kajongilanga

UjongilangaNgumthombo otyebileyo we-vitamin E. I-Vitamin E isebenza njenge-antioxidant enamandla kwaye ibalulekile kwimpilo yengqondo. Ukutya okuphantsi kwesi sondlo kunokubangela ukuguquka kwemizwelo kunye nokudakumba. I-sunflower iqulethe nezinye izondlo zokunciphisa uxinzelelo ezifana ne-magnesium, i-manganese, i-selenium, i-zinc, iivithamini ze-B kunye nobhedu.

• broccoli

broccoli Imifuno ye-Cruciferous efana nemifuno ye-cruciferous iqulethe iivithamini kunye neemaminerali ezifana ne-magnesium, i-vitamin C kunye ne-folate elwa neempawu zokudakumba. Le mifuno yimbumba yesulfure enefuthe elizolileyo kunye ne-antidepressant. sulforaphane Ikwatyebile ngokwemiqathango

• Ii-ertyisi

Ii-ertyisiIqulethe iivithamini zokulwa noxinzelelo kunye neemaminerali ezifana ne-magnesium, i-potassium, iivithamini ze-B, i-zinc, i-selenium, i-manganese kunye nobhedu. Le legume emnandi ityebile kwi-L-tryptophan, evelisa i-neurotransmitters elawula isimo sengqondo emzimbeni.

• Iiblueberries

Iiblueberriesiphucula imo. Esi siqhamo sisityebi kwi-flavonoid antioxidants enefuthe elinamandla lokuchasa kunye ne-neuroprotective. Ikhusela umonakalo weselula ngokunciphisa ukuvuvukala okunxulumene noxinzelelo.

• I-asparagus

Amanqanaba asezantsi e-folic acid emzimbeni abangela ukudakumba. I-asparagus Ityebile kwi-folic acid kwaye inokutyiwa lula phantse nasiphi na isidlo. Kuphakathi kwezona zidlo zilungileyo zokusebenzisa uxinzelelo kunye noxinzelelo.

• Iibhilikosi ezomileyo

IapilkosiItyebile kwi-magnesium, enciphisa uxinzelelo kwaye iyinto yokuphumla kwemisipha yendalo.

Izityalo Ezithomalalisa Uxinzelelo

• Ijinja

Ijinjauxinzelelo kunye noxinzelelo Yimifuno esebenzayo esetyenziselwa ukukhanyisa. Unokwenza utywala kwaye usele iti yesi sityalo.

• jojoba

IJojoba inefuthe lokuzola emzimbeni. Hlamba umzimba wakho ngesepha enejojoba. Ithoba ingqondo nomzimba. Ioli yeJojobaIngasetyenziswa njenge-oyile ye-massage ukukhulula uxinzelelo. Yongeza amathontsi ambalwa kumanzi akho okuhlamba kwaye kuya kuba nefuthe elizolileyo engqondweni yakho.

• Ginkgo biloba

Yenye yezona zityalo zilungileyo zoxinzelelo kunye noxinzelelo. Ginkgo biloba Ine-antioxidant kunye neepropati ezithomalalisayo. Isicatshulwa samagqabi ayo sine-flavonoid glycosides kunye ne-terpenoids enokunciphisa uxinzelelo. 

• ingcambu ye-valerian

ingcambu ye-valerianInembali ende yokusetyenziswa kunyango loxinzelelo kunye nokuphazamiseka kokulala. Iqulethe ezinye izinto eziphelisa uxinzelelo. Ngaphambi kokusebenzisa ingcambu ye-valerian, kufuneka udibane nogqirha njengoko inokuchaphazela amanye amayeza.

• Ioli yeBergamot

Ioyile yeBergamot yioyile enevumba elimnandi ethathwe kwixolo leorenji. Unyango lwe-aromatherapy ngale oli lunciphisa iihomoni zoxinzelelo. Ngoko ke, ngokwemvelo ikhulula uxinzelelo kunye noxinzelelo. Unokuphefumlela amathontsi ambalwa e-oyile ye-bergamot kwilaphu okanye ephepheni. 

• Eucalyptus

Izithako ezifumaneka kwi-eucalyptus yi-tension. kwaye iyasebenza ekudambiseni uxinzelelo. Unokusela iti eyenziwe ngamagqabi omisiweyo esityalo. Unokulivumba ngokuthontsiza ithontsi leoli ye-eucalyptus phezu kwelaphu. Inefuthe elizolileyo engqondweni.

• theanine

I-Theanine yi-amino acid efumaneka kwiti. Inciphisa uxinzelelo lwengqondo kunye nomzimba kwaye iphakamisa ukuziphatha. Kwakhona kunomphumela wokuthomalalisa. Abo bafumana ukungonwabi ngenxa yoxinzelelo kunye noxinzelelo banokusebenzisa isongezelelo se-theanine. Idosi ecetyiswayo ye-theanine yi-200 mg ngosuku.

Ukuphelisa Uxinzelelo

• Hamba uhambe kwaye uphephe iindawo zokuthenga ukuze ubaleke kuxinzelelo. Ukuhamba kwindalo kubonelela ngeedosi eziphezulu zeoksijini ebuchotsheni. Iingcinga ezonwabileyo kunye nethemba ziyavela kwaye uqala ukonwabela izinto ezincinci.
• Chitha iyure enye ngosuku kwizinto ozithandayo ebomini obunempilo. Dibana nabantu abatsha ukunciphisa amaxhala emihla ngemihla.
• Amakhandlela anevumba elimnandi ayavala.
• Zama unyango lwe-massage.

Ukuba awukakwazi ukumelana noxinzelelo, dibana nengcali. Jonga ihlabathi ngokuqinisekileyo ukuze uphile usempilweni. Into ebalulekileyo kukuba ukwazi ukusabela kwiziganeko ngendlela elinganisiweyo nechanekileyo.

Umntu ohlala ezama ukuziphucula kwaye alawule iimvakalelo zakhe, iingcamango kunye nokuziphatha ngendlela elinganisiweyo kunye nokuhambelanayo uya kusabela kuxinzelelo ngendlela ephilileyo. Ngabantu abazithembayo kuphela nabaseluxolweni kunye neziqu zabo kunye noluntu banokufikelela oku. Imeko yokonwaba nokuphumelela kuzazi wena.

Umthombo: 1, 2, 3, 4