Yini Elungele Ingcindezi? Izindlela Zokubhekana Nokucindezeleka

Ukuncipha kokucindezeleka kungaphezu kwesinqumo. Ukucindezeleka kuyasebenza ukuze kunqobe ubunzima ohlangabezana nabo ekuphileni kwansuku zonke. Nokho, uma ingalawulwa, ingafinyelela ekucindezelekeni. Ukucindezeleka kungalawulwa ngezixazululo ezilula ekuphileni kwansuku zonke. Ukucindezeleka yisimo sokucindezeleka kwengqondo noma ngokomzwelo okubangelwa izimo ezimbi. Njengomphumela wempilo yanamuhla esebenzayo, abantu abaningi babhekana nokucindezeleka okukhulu, kungakhathaliseki ukuthi bayakuqaphela noma cha. Uma ingekho imizamo eyenziwayo yokubhekana nokucindezeleka, kuba okungapheli futhi kungabangela ezinye izifo. Ngakho yini elungele ukucindezeleka?

Yini iStress?

Ukucindezeleka kuwukuzivikela okungokwemvelo komzimba ezingozini. Ikhipha amahomoni alungiselela amasistimu omzimba ukubaleka engozini. Lapho abantu bebhekene nenselele noma usongo, umzimba usabela ngokomzimba. Umzimba ukhiqiza amanani amakhulu amakhemikhali i-cortisol, i-epinephrine, ne-norepinephrine. Lokhu kubangela ukusabela komzimba okulandelayo:

• ukwanda komfutho wegazi
• Khipha
• Ukuqapha

Zonke lezi zici zithuthukisa ikhono lomuntu lokusabela esimweni esingaba yingozi noma esiyinselele. I-Norepinephrine ne-epinephrine yenza ukushaya kwenhliziyo kusheshise. Izici zemvelo ezibangela lokhu kusabela zibizwa ngokuthi izici zokucindezeleka. Ukunikeza isibonelo sezici zokucindezeleka; imisindo, ukuziphatha okunolaka, imoto egijimayo, izikhathi ezisabekayo kumamuvi. 

Imiphumela Yokucindezeleka Emzimbeni Womuntu

Ukucindezeleka kunciphisa imisebenzi ethile evamile yomzimba, njengokugaya ukudla kanye namasosha omzimba. Ilungiselela izinsiza zomzimba zokuphefumula, ukugeleza kwegazi, ukuphaphama, nokusebenzisa imisipha ngokushesha. Ngesikhathi sokusabela ekucindezelekeni, umzimba ushintsha ngezindlela ezilandelayo:

• Umfutho wegazi nokushaya kwenhliziyo kuyenyuka.
• Ukuphefumula kuyashesha.
• Isimiso sokugaya ukudla siyahamba kancane.
• Umsebenzi wokuzivikela komzimba unciphile.
• Imisipha iba namandla nakakhulu.
• Ukuqwasha kwenzeka ngenxa yokwanda kokuphaphama.

Indlela umuntu asabela ngayo esimweni esinzima inquma umthelela wokucindezeleka empilweni yonke. Izici zokucindezeleka zithinta wonke umuntu ngezindlela ezahlukene. Okunye okuhlangenwe nakho abantu abavame ukukubheka kukuhle, “njengokuba nomntwana, ukuya eholidini, ukuthuthela endlini engcono, nokukhushulwa emsebenzini,” nakho kungaholela ekucindezelekeni. Lokhu kungenxa yokuthi ngokuvamile ushintsho olubalulekile ludinga umzamo owengeziwe, lubeka izibopho ezintsha. Futhi, ukungena kokungaziwa kubangela ukucindezeleka.

Yini ebangela ukucindezeleka ngokweqile?

Umzimba unikeza izimpendulo eziyinkimbinkimbi ekucindezelekeni. Isigqi sokuphefumula siyakhula, kunikezwa umoya-mpilo owengeziwe, isigqi senhliziyo siyakhula, isigqi sobuchopho siyashesha, ukuphaphama kuyanda, imisipha ishukunyiswa ngokwanda komoya-mpilo noshukela, amasosha omzimba ashukunyiswa, amangqamuzana okuzivikela avela.

Iluphi uhlu olude akunjalo? Lolu hlu luzothatha isikhathi eside uma kufakwa imigomo yezokwelapha. Ngamafuphi, ngezikhathi zokucindezeleka, umzimba usabela ngendlela ehlukile kunokujwayelekile futhi ukungalingani kwe-hormonal iba ingakwazi ukwenza imisebenzi yayo. Lokhu ngokwemvelo kubangela izifo. Abantu abathambekele ekucindezelekeni banamathuba aphindwe ka-5 okuba nesifo senhliziyo. Izingozi zezifo ezifana nesisu, amathumbu, isifuba somoya kanye ne-allergies ziphakeme izikhathi ezi-3.

Amahomoni okucindezeleka aphinde athinte ukuhamba kolwazi ebuchosheni. Inani elincane lokucindezeleka, Nakuba kwandisa ukufunda, ukucindezeleka kakhulu kwenza ukufunda kube nzima.

Esimeni sokucindezeleka, ubuchopho bunikeza i-alamu yempi yokuvikela nokuzivikela. Kumelwe athathe isinyathelo ngokushesha lapho ebhekene nengozi. "Manje akusona isikhathi sokufunda." Uyacabanga acime bonke abamukelayo. Ukucindezeleka okungapheli kwandisa ingozi yokuguga kobuchopho kanye ne-Alzheimer's. Kubalulekile ukuphatha kahle ingcindezi ukuze usebenzise ubuhlakani ngendlela efanele.

Izinhlobo Zokucindezeleka

Kunezinhlobo ezimbili ezichaziwe zokucindezeleka, okunzima nokungapheli. 

• ukucindezeleka okukhulu

Ukucindezeleka okunamandla kungokwesikhashana futhi kuvame kakhulu. Lolu hlobo lokucindezeleka ngokuvamile luwumphumela wezenzakalo zakamuva noma ukucindezelwa kobunzima obuseduze. Ngokwesibonelo, umuntu angase azizwe ecindezelekile lapho esanda kuba nengxabano noma mayelana nenhlangano ezayo. Ukucindezeleka kuyehla noma kuyanyamalala lapho ingxoxo isixazululiwe noma inhlangano idlula.

Izingcindezi eziyingozi ngokuvamile ziyizehlakalo zakamuva futhi zixazululwa ngokushesha. Ukucindezeleka okunamandla akubangeli inani elifanayo lomonakalo njengokucindezeleka okungapheli kwesikhathi eside. Imiphumela yesikhashana ihlanganisa ubuhlungu bekhanda obucindezelayo, ukucasuka kwesisu, nokucindezeleka okumaphakathi. Ukucindezeleka okukhulu okwenzeka isikhathi eside kuba okungapheli ngokuhamba kwesikhathi futhi kulimaza umzimba.

• ukucindezeleka okungapheli

Lolu hlobo lokucindezeleka lukhula isikhathi eside futhi luyingozi kakhulu emzimbeni. Ubumpofu obuqhubekayo, umshado ongajabulisi uyizibonelo zezimo ezingabangela ukucindezeleka okungapheli. Kwenzeka lapho umuntu engakwazi ukuthola indlela yokubalekela ukucindezeleka futhi ayeke ukufuna izixazululo. Ukucindezeleka okungapheli kwenza kube nzima ukuthi umzimba ubuyele emsebenzini ojwayelekile we-hormone yokucindezeleka, okudala izinkinga ngezinhlelo ezilandelayo:

• uhlelo lwenhliziyo nemithambo yegazi
• Uhlelo lokuphefumula
• izinkinga zokulala
• Amasosha omzimba
• uhlelo lokuzala

Umuntu ohlale ecindezelekile wandisa amathuba okuba nesifo sikashukela sohlobo 2, umfutho wegazi ophakeme nesifo senhliziyo. Ezinye izinkinga zempilo yengqondo, ezifana nokudangala, ukukhathazeka, kanye nesifo sokucindezeleka sangemva kwengozi (PTSD) Ziyizinkinga ezenzeka lapho ukucindezeleka kuba okungapheli.

Ukucindezeleka okungapheli kungase kungabonakali ngoba abantu bajwayele ukuzizwa bengajabule ngokuhamba kwesikhathi. Ukucindezeleka kungaba yingxenye yobuntu bomuntu futhi umuntu usejwayele ukuphila nalesi simo. Abantu ababhekene nokucindezeleka okungapheli basengozini yokuzibulala, izenzo zobudlova, nezimo ezingaholela ekuhlaselweni yinhliziyo noma unhlangothi.

Yini Ebangela Ingcindezi?

Wonke umuntu usabela ngendlela ehlukile ezimweni ezicindezelayo. Isimo esicindezelayo komunye umuntu asinamthelela komunye. Asikho isizathu esiqondile sokuthi kungani umuntu oyedwa engase azizwe ecindezelekile kancane kunomunye lapho ebhekene nokucindezeleka okufanayo. Okuhlangenwe nakho kwempilo kunomthelela ekuphenduleni komuntu kuma-stressers. Izehlakalo ezijwayelekile ezingadala ingcindezi zihlanganisa:

• izinkinga zebhizinisi
• Ukungabi nesikhathi noma imali
• Ukushonelwa othandekayo
• izinkinga zomndeni
• isifo
• indlu ehambayo
• Ubudlelwano, umshado kanye nesehlukaniso
• ukukhipha isisu noma ukukhipha isisu
• Ukwesaba ukushayela esiminyaminya noma ingozi
• Ukwesaba ubugebengu noma izinkinga nomakhelwane
• Ukukhulelwa kanye nokuba umzali
• Umsindo owedlulele, ukuminyana nokungcola
• Ukungaqiniseki noma ukulindela umphumela obalulekile

Izimpawu Zokucindezeleka

Uhlu lwezimpawu ezingokomzimba nezingokwengqondo ezibangela ukucindezeleka lude. Izimpawu zokucindezeleka ezivame kakhulu yilezi: 

• Izinduna

IzindunaUkucindezeleka kungenye yezimo ezivame kakhulu lapho kubonakala khona. Abanye abantu bathinta ubuso babo kaningi lapho becindezelekile. Lokhu kunomthelela ekusakazekeni kwamagciwane kanye nokuthuthukiswa kwezinduna.

• Ubuhlungu bekhanda

Iningi lokucindezeleka komsebenzi ikhanda noma fuduka uthole ukuthi kungabangela ukungakhululeki okuhambisana nakho

• ubuhlungu obungapheli

Ubuhlungu buyisikhalazo esivamile esingaba umphumela wamazinga okucindezeleka engeziwe. Olunye ucwaningo luye lwabonisa ukuthi amazinga engeziwe e-hormone yokucindezeleka i-cortisol angase ahlotshaniswe nobuhlungu obungapheli.

• Ukugula njalo

Ukucindezeleka kungathinta kabi isimiso somzimba sokuzivikela ezifweni futhi kwandise amathuba okuba sengozini yokuthola izifo.

• Ukukhathala nokuqwasha

ukukhathala okungapheli futhi ukuqwasha kuwumphumela wokucindezeleka isikhathi eside.

• izinguquko ku-libido

Abantu abaningi bahlangabezana nezinguquko empilweni yabo yocansi ngezikhathi ezicindezelayo. Izinguquko ku-libido nazo zinezimbangela eziningi ezingaba khona, okuhlanganisa izinguquko zamahomoni, ukukhathala, nezimbangela ezingokwengqondo.

• izinkinga zokugaya ukudla

isifo sohudo kanye ukuqunjelwa Izinkinga zokugaya ukudla ezifana namazinga aphezulu okucindezeleka kungenzeka ngenxa yamazinga aphezulu okucindezeleka. Ithinta ikakhulukazi labo abanezinkinga zokugaya ukudla njenge-irritable bowel syndrome (IBS) noma isifo sofuba (IBD). Lezi yizimo ezihambisana nobuhlungu besisu, ukuvuvukala, isifo sohudo, nokuqunjelwa.

• isifiso sokudla siyashintsha

ukushintsha kwesifiso sokudla Kuvamile ngezikhathi zokucindezeleka. Ezikhathini ezicindezelayo, ungase uzithole untula isifiso sokudla noma uphambi kwesiqandisi phakathi kwamabili. Lezi zinguquko esifiso sokudla zingabangela ukushintshashintsha kwesisindo phakathi nezikhathi ezicindezelayo. 

• Ukucindezeleka

Olunye ucwaningo lubonisa ukuthi ukucindezeleka okungapheli kungase kube nomthelela ekwakhiweni kokucindezeleka.

• ukusheshisa ukushaya kwenhliziyo

Ukwenyuka kwenhliziyo kungase kube uphawu lwamazinga aphezulu okucindezeleka. Umfutho wegazi ophezulu, isifo se-thyroidKunezinye izimbangela futhi, njengezimo ezithile zenhliziyo nokuphuza inani elikhulu le-caffeine noma iziphuzo ezidakayo.

• Ukujuluka

Ukuchayeka ekucindezelekeni kungabangela ukujuluka ngokweqile. Ukujuluka ngokweqile kungenzeka futhi ngokukhathazeka, izimo ze-thyroid, kanye nokusetshenziswa kwemithi ethile.

Imiphumela Yokucindezeleka Esikhumbeni Nezinwele

Lapho singakwazi ukulawula ukucindezeleka, kuqala ukulimaza impilo yethu yengqondo nengokwenyama. Nakuba ibangela izifo ezithile, siphinde sibone imikhondo yayo ebusweni bethu, esikhumbeni ngisho nasezinweleni. Imiphumela emibi yokucindezeleka esikhumbeni nasezinweleni zethu imi kanje;

• Ibangela ukwakheka kwezinduna.
• Ngokuvuvukala ngaphansi kwamajwabu amehlo izikhwama ngaphansi kwamehlo kubangela ukuthi kwenzeke.

• Ukucindezeleka kubangela amaprotheni esikhumbeni sethu ukuthi ashintshe futhi anciphise ukunwebeka kwaso. Ukulahlekelwa ukunwebeka kuyimbangela yokubukeka kwemibimbi.

• Ukucindezeleka kwenza amasosha omzimba abe buthaka. Ngenxa yalokhu, ukungalingani kwamagciwane kwenzeka esikhumbeni. Lokhu kungalingani esikhumbeni kubangela ububomvu noma ukuqubuka.
• Ukoma nokuluma kwenzeka esikhumbeni.

• Ububomvu besikhashana buvela endaweni yobuso.
• Ukucindezeleka kuphazamisa umjikelezo wokukhula kwezinwele futhi kubangela ukuqothuka kwezinwele.
• Ukulahlekelwa izinwele kungase futhi kube umphumela wokucindezeleka.

• Ukucindezeleka nakho kunomphumela omubi ezinziphoni. Kwenza ukuthi izinzipho ziphuke, zibe mncane futhi zixebuke. 
• Inciphisa inqubo yokuphola kwezilonda.

Silashwa Kanjani Ukucindezeleka?

Udokotela uzama ukuxilonga ukucindezeleka ngokubuza umuntu ngezimpawu zakhe nezenzakalo zokuphila. Ukucindezeleka kunzima ukukuxilonga ngoba kuncike ezintweni eziningi. Odokotela basebenzisa uhlu lwemibuzo, izinyathelo ze-biochemical, kanye namasu okusebenza komzimba ukukhomba ingcindezi. Nokho, zinenjongo noma zingase zingasebenzi. Indlela enembe kakhulu yokuxilonga ukucindezeleka kanye nemiphumela yako kumuntu ingxoxo ebanzi, egxile ekucindezelekeni, ubuso nobuso.

Ukwelashwa kungokusebenzisa izindlela zokunciphisa ukucindezeleka noma ukwelapha imbangela ewumsuka ngemithi. Imithi yokwelapha engasiza umuntu akhululeke ihlanganisa aromatherapy kanye ne-reflexology.

Izidakamizwa zokuqeda ingcindezi

Odokotela ngokuvamile abayinikezi imithi yokubhekana nokucindezeleka ngaphandle kwalapho belapha isifo esiwumshoshaphansi esinjengokucindezeleka noma ukuphazamiseka kokukhathazeka. Ama-antidepressants asetshenziselwa ukwelapha ukucindezeleka nokukhathazeka. Kodwa kunengozi yokuthi umuthi uzovala ingcindezi kunokuba usize ukubhekana nakho. Ama-antidepressants nawo angabangela imiphumela engemihle futhi abe nzima nakakhulu izinkinga ezithile zokucindezeleka.

Ukuthuthukisa amasu okubhekana nokucindezeleka ngaphambi kokuba ukucindezeleka kube okungapheli noma kube nzima kusiza umuntu ukuphatha isimo futhi alondoloze impilo engokomzimba nengqondo. Abantu ababhekene nokucindezeleka okungapheli kanye nokucindezeleka okukhulu kufanele bafune usizo lwezokwelapha.

Izindlela Zokubhekana Nokucindezeleka

• zinike isikhathi

Zinike isikhathi sokuziqhelelanisa nokucindezeleka futhi uphile ngenjabulo ohlelweni lwakho olumatasa lomsebenzi. Yenza izinto ozithandayo.

• Gwema utshwala nogwayi

Utshwala nokubhema kulimaza umzimba, ingqondo nempilo. Kunzima ukubhekana nengcindezi ngomzimba ophukile. 

• vivinya umzimba njalo

Lapho umzimba wakho usebenza, uzojabula futhi uzokwazi ukunciphisa ukucindezeleka. 

• Thatha umsebenzi omningi ngangokunokwenzeka

Ukuzama ukubhekana nayo yonke into kwandisa ingcindezi.

• Ungathembisi izinto ongeke ukwazi ukuzenza

Lapho uthi ungenza okuthile kodwa awukwazi ukukwenza, uzizwa ucindezelwa umthwalo wemfanelo. Cabanga kabili ngaphambi kokwenza isithembiso. 

• Thola imikhuba yokudla njalo

Ukudla okunomsoco kuthinta ingqondo yomuntu. Ukungondleki kahle kulimaza impilo engokomzimba nengokwengqondo.

• Thola umsebenzi wokuzilibazisa

Yiba nomsebenzi wokuzilibazisa ongakwazi ukuwenza njalo. Kuyindlela engcono kakhulu yokuhlala kude nengcindezi. 

• Zibekele imigomo ongayifinyelela

Imigomo ephezulu ikwehlisa uma ungafinyeleli kuyo. Lokhu kudala ingcindezi.

• zikhuthaze

Ungalindeli ukuthi abanye bakwazise. Ungahlala kude nokucindezeleka ngokuzikhuthaza. 

• Sisebenzise kahle isikhathi sakho

Imisebenzi engenziwa ngesikhathi ibeka abantu ngaphansi kwengcindezi, sisebenzise kahle isikhathi sakho futhi wenze umsebenzi wakho ngesikhathi. 

• mamatheka

Ukumamatheka okuqotho kuyindlela ebaluleke kakhulu yokunqoba ukucindezeleka. 

• Hlukana nabantu abanovalo

Abantu abakhipha amandla amabi bakuthinta kabi futhi kuholele ekucindezelekeni. Ungazihlanganisi nabantu abanjalo.

• ukuthatha i-vitamin C

Ngokusho kongoti I-vitamin C Yehlisa umphumela wamahomoni abangela ukucindezeleka. Ungaphuza izingilazi ezi-2 zejusi enovithamini C nsuku zonke.

• Yiba nomphakathi

Ukuxoxa nabangani kunciphisa ingcindezi.

• Lalela umculo

Bathi umculo uwukudla komphefumulo. Ukulalela umculo kuwumsebenzi owusizo ekunqobeni ukucindezeleka.

• nakekela ingadi

Ukusebenza kwengadi njengokunisela izimbali nokuzigcina umatasa nezitshalo kunciphisa ukucindezeleka. kufakazelwe. 

• Xoxa nabangani bakho

Ukwabelana ngemisebenzi yakho yansuku zonke noma inkinga nomunye umuntu kuyakuphumuza futhi kukugcina ukude nengcindezi. 

• Yidla ama-carbohydrate ayinkimbinkimbi

Ama-carbohydrate anika amandla. Ngakho-ke, kucatshangwa ukuthi kunemiphumela emihle ngokumelene nokucindezeleka.

• yenza ezemidlalo

Imidlalo ivumela umzimba wakho nomphefumulo wakho ukuba uphumule. Kukusiza futhi ukuthi uqhelelane nengcindezi ngokuvusa ukukhiqizwa kwehomoni yenjabulo. 

• ukuhamba

Ukuhamba kuqeda i-monotony empilweni yakho futhi kususa nezinto ezidala ingcindezi.

• insimbi

Uku-ayina ngokunyakaza okujwayelekile kusiza ukugcina ingqondo ikude nemicabango ngokuvumela ubuchopho ukuthi bungabi nalutho.

• phumula

Umthombo wengcindezi ukuthi umzimba ukhathele. Ungakuvimbela lokhu ngokuthatha ikhefu elincane ngenkathi usebenza.

• Cula ngokumemeza

Ukucula kukusiza ukuthi ukhululeke. Ungazama nokumemeza nje endaweni engenalutho.

• dlala nezilwane

Ucwaningo luthole ukuthi ukunakekela izilwane kunciphisa ukucindezeleka. Uma ukwazi, dlala nezilwane noma uthole isilwane esifuywayo. Uma ungeke ukwazi ukwenza lokhu, bukela amadokhumenti ezilwane.

• Yenza izivivinyo zokuphefumula nokuphumula

Ukuzindla, i-massage kanye ne-yoga kusiza ukunciphisa ukucindezeleka. Izindlela zokuphefumula nezokuphumula zinciphisa ukushaya kwenhliziyo futhi zikhuthaze ukuphumula. 

• Uxolo

Awukwazi ukushintsha abanye. Kunokuba uhlale ucabanga ngamaphutha noma izenzo ezimbi zabanye kuwe, bamukele abantu njengoba benjalo futhi ubaxolele amaphutha abo.

• khuleka

Noma ngabe ikuphi ukukholwa kwakho, ukuphephela kumdali kuyaduduza.

• funda incwadi

Umsebenzi ongcono kakhulu wokuqeda imicabango yakho yansuku zonke, ukuhlola imihlaba ehlukene futhi uthuthukise umbono ohlukile ukufunda incwadi.

• ukunciphisa ukudla kwe-caffeine

Kutholakala ekhofini, etiyeni, kushokoledi naseziphuzweni zamandla i-caffeine Kuyinto evuselelayo futhi ibangela ukukhathazeka uma isetshenziswe ngemithamo ephezulu. Yidla i-caffeine ngokulinganisela.

• Ehlobo

Enye yezindlela zokunqoba ukucindezeleka ukubhala. Bhala phansi imizwa eyakhayo, izehlakalo empilweni yakho Kuzosiza ukukhulula ukucindezeleka.

Amatiye Alungele Ingcindezi

Kukhona amatiye anemiphumela efakazelwe alungele ukucindezeleka. Ungazama enye yezindlela ezingezansi.

• Itiye le-lavender

Inothile ngama-antioxidants, amavithamini, amaminerali namafutha abalulekile itiye le-lavenderIsetshenziselwa ukulala kahle ebusuku kanye nokuthulisa imizwa. Kulula kakhulu ukulungisa itiye le-lavender, ongayithola kalula kuma-herbalists. Ungayipheka ngokuphonsa ingcosana ye-lavender eyomile emanzini abilayo.

• itiye le-chamomile

Izinzuzo ze-chamomile, ezithengiswa njengetiye ezikhwameni ezilahlwayo, azigcini ngokubala. Ngaphezu kwezinzuzo zayo zokucindezeleka, isetshenziselwa ekwelapheni ubuhlungu besisu, ukwesaba, ukukhwehlela, ukulunywa yizinambuzane, i-allergies, ukushisa.

Ukudla Okulungele Ingcindezi

Okunye ukudla neziphuzo kunezinto ezidambisa ingcindezi. Ukudla okulungele ingcindezi yilezi:

• Ishadi

Ishadiimifino eluhlaza enamahlamvu egcwele imisoco yokulwa nokucindezeleka. Ukuceba nge-magnesium kudlala indima ebalulekile ekuphenduleni kwengcindezi yomzimba. Amazinga aphansi ale mineral angabangela izimo ezifana nokukhathazeka nokuhlaselwa ukwesaba. Futhi, ukucindezeleka okungapheli kunciphisa izitolo ze-magnesium emzimbeni, okwenza le mineral ibaluleke kakhulu uma ucindezelekile.

• Ubhatata

Ubhatata Ukudla ama-carbohydrate anothile ngomsoco, njenge-, kusiza amazinga aphansi e-hormone yokucindezeleka i-cortisol. Igcwele izakhamzimba ezibalulekile ekuphenduleni ukucindezeleka, njenge-vitamin C ne-potassium.

• I-artichoke

I-artichokeIwumthombo ogxilile we-fiber futhi icebile ikakhulukazi kuma-prebiotics, uhlobo lwefayibha ondla amagciwane anobungane emathunjini. Futhi inothile nge-potassium, i-magnesium, amavithamini C no-K. Konke lokhu kunempilo okudingekayo ekuphenduleni kokucindezeleka.

• Okungaxhunyiwe ku-inthanethi

Ukuveza inhliziyo, isibindi nezinso zezilwane ezifana nezinkomo nezinkukhu offalIwumthombo omuhle kakhulu wamavithamini B afana ne-B12, B6, riboflavin ne-folate, abalulekile ekulawuleni ukucindezeleka. Amavithamini B abalulekile ekukhiqizeni ama-neurotransmitters afana ne-dopamine ne-serotonin, esiza ukulawula isimo sengqondo.

• iqanda 

iqanda Igcwele amavithamini, amaminerali, ama-amino acid kanye nama-antioxidants abalulekile ekuphenduleni ukucindezeleka okunempilo. isakhi esitholakala ngobuningi ekudleni okumbalwa kuphela ikholi inothe ngo Kuthiwa i-choline idlala indima ebalulekile empilweni yobuchopho futhi ivikela ekucindezelekeni.

• igobolondo

Njengezimbaza, ama-oyster igobolondo, ukuthuthukisa imizwa i-taurine ama-amino acid amaningi. I-Taurine namanye ama-amino acid ayadingeka ukukhiqiza ama-neurotransmitters afana ne-dopamine, abalulekile ekulawuleni impendulo yokucindezeleka. Ucwaningo lubonisa ukuthi i-taurine ingaba nemiphumela eqeda ukucindezeleka.

I-Shellfish inothe ngovithamini B12, i-zinc, ithusi, i-manganese ne-selenium, konke okungathuthukisa isimo sengqondo. 

• izinhlanzi ezinamafutha

I-MackerelIzinhlanzi ezinamafutha njenge-herring, i-salmon, ne-sardine zicebile ngamafutha e-omega 3 kanye ne-vitamin D, esiza ukunciphisa ukucindezeleka nokuthuthukisa isimo sengqondo.

I-Omega 3 fatty acids ibalulekile empilweni yobuchopho kanye nomuzwa, kanye nokusiza umzimba ukubhekana nokucindezeleka. Ukudla okuphansi kwe-omega 3 fat kubangela ukukhathazeka nokucindezeleka. I-Vitamin D idlala indima ebalulekile njengempilo yengqondo nokulawula ukucindezeleka. Amazinga aphansi ale vithamini akhulisa ingozi yokukhathazeka nokucindezeleka.

• Iparsley

IparsleyKuyimifino enomsoco egcwele ama-antioxidants. Ukucindezeleka kwe-oxidative kungabangela ukuphazamiseka kwezempilo yengqondo njengokucindezeleka nokukhathazeka. Ucwaningo lubonisa ukuthi ukudla okucebile ngama-antioxidants kungasiza ekuvimbeleni ukucindezeleka nokukhathazeka. I-Parsley inothe kakhulu kuma-carotenoids, ama-flavonoid namafutha abalulekile, anezindawo ezinamandla zokulwa ne-antioxidant.

• garlic

garlicIqukethe i-sulphur compound esiza ukukhulisa amazinga e-glutathione. Le antioxidant iyingxenye yomugqa wokuqala wokuzivikela komzimba ekucindezelekeni. Ucwaningo lwezilwane lubonisa ukuthi u-garlic usiza ukulwa nokucindezeleka futhi unciphise izimpawu zokukhathazeka nokudangala.

• ITahin

ITahinYenziwe ngesesame, okuwumthombo omuhle kakhulu we-amino acid L-tryptophan. I-L-tryptophan iyisandulela se-mood-regulating neurotransmitters i-dopamine ne-serotonin. Ukudla okune-tryptophan ephezulu kuthuthukisa imizwa futhi kukhulule ukudangala nokukhathazeka.

• imbewu ye-sunflower

UbhekilangaIwumthombo ocebile we-vitamin E. I-Vitamin E isebenza njenge-antioxidant enamandla futhi ibalulekile empilweni yengqondo. Ukudla okuphansi kwalesi sakhi kungadala ukushintsha kwemizwa nokucindezeleka. Ubhekilanga ubuye ube nezinye izakhamzimba ezinciphisa ukucindezeleka njenge-magnesium, manganese, selenium, zinc, amavithamini B kanye nethusi.

• broccoli

broccoli Imifino ye-cruciferous efana nemifino ye-cruciferous inamavithamini namaminerali afana ne-magnesium, i-vitamin C ne-folate elwa nezimpawu zokucindezeleka. Le mifino iyinhlanganisela yesibabule enomphumela wokuzola nowokuqeda ukucindezeleka. i-sulforaphane Icebile futhi ngokwemibandela

• Uphizi

UphiziIqukethe amavithamini namaminerali okulwa nokucindezeleka njenge-magnesium, i-potassium, amavithamini B, i-zinc, i-selenium, i-manganese nethusi. Le legume emnandi inothe nge-L-tryptophan, ekhiqiza ama-neurotransmitters alawula isimo somzimba.

• AmaBlueberries

AmaBlueberrieskuthuthukisa imizwa. Lesi sithelo sicebile ngama-antioxidants e-flavonoid anemiphumela enamandla yokulwa nokuvuvukala kanye ne-neuroprotective. Ivikela ukulimala kwamaselula ngokunciphisa ukuvuvukala okuhlobene nokucindezeleka.

• I-asparagus

Amazinga aphansi e-folic acid emzimbeni abangela ukucindezeleka. I-asparagus Icebile nge-folic acid futhi ingadliwa kalula cishe noma yikuphi ukudla. Iphakathi kokudla okungcono kakhulu ongakudla ngenxa yokungezwani nengcindezi.

• Amabhilikosi omisiwe

amabhilikosiIcebile ku-magnesium, enciphisa ukucindezeleka futhi iyisiphuzo semisipha yemvelo.

Izitshalo Ezikhulula Ukucindezeleka

• Ujinja

Ujinjaukucindezeleka nokungezwani Kuyikhambi elisebenzayo elisetshenziswa ekukhanyiseni. Ungapheka futhi uphuze itiye lalesi sitshalo.

• jojoba

IJojoba inomphumela wokupholisa umzimba. Geza umzimba wakho ngensipho equkethe ijojoba. Ithulisa ingqondo nomzimba. Amafutha eJojobaIngasetshenziswa njengowoyela wokubhucunga ukudambisa ukucindezeleka. Faka amaconsi ambalwa emanzini akho okugeza futhi azoba nomthelela wokuzola engqondweni yakho.

• Ginkgo biloba

Ingenye yezitshalo ezingcono kakhulu zokucindezeleka nokungezwani. Ginkgo biloba Ine-antioxidant futhi ipholile. Ukukhishwa kwamaqabunga awo kuqukethe i-flavonoid glycosides nama-terpenoids angadambisa ingcindezi. 

• impande ye-valerian

impande ye-valerianInomlando omude wokusetshenziswa ekwelapheni ukungezwani nokuphazamiseka kokulala. Iqukethe ezinye izinto ezikhulula ukucindezeleka. Ngaphambi kokusebenzisa impande ye-valerian, kufanele uthintane nodokotela njengoba kungase kuthinte eminye imithi.

• Amafutha e-Bergamot

Amafutha eBergamot ngamafutha anephunga elimnandi akhishwa emakhasini awolintshi. Ukwelashwa kwe-aromatherapy ngala mafutha kunciphisa ama-hormone okucindezeleka. Ngakho-ke, ngokwemvelo ikhulula ukucindezeleka nokungezwani. Ungakwazi ukuhogela amaconsi ambalwa kawoyela we-bergamot endwangwini noma ephepheni lethishu. 

• Eucalyptus

Izithako ezitholakala kugamthilini ziyi-tension. futhi iyasebenza ekudambiseni ukucindezeleka. Ungaphuza itiye elenziwe ngamaqabunga omisiwe esitshalo. Ungaliphunga ngokuconsa iconsi lamafutha eucalyptus engutsheni. Kunomphumela wokuzola engqondweni.

• theanine

I-Theanine iyi-amino acid etholakala etiyeni. Kunciphisa ukucindezeleka kwengqondo nomzimba futhi kukhuphule isimilo. Ibuye ibe nomthelela wokuzola. Labo abazwa ukungakhululeki ngenxa yengcindezi nokucindezeleka bangasebenzisa i-theanine supplement. Umthamo onconyiwe we-theanine ngu-200 mg ngosuku.

Ukunciphisa Ingcindezi

• Hamba ngezinyawo futhi ugweme izindawo zokuthenga ukuze ubalekele ekucindezelekeni. Ukuhamba emvelweni kunikeza imithamo ephezulu ye-oxygen ebuchosheni. Imicabango ejabulisayo nethemba liyavela futhi uqala ukujabulela izinto ezincane.
• Chitha ihora elingu-1 ngosuku ezintweni ozithandayo ukuze ube nempilo enempilo. Hlangana nabantu abasha ukuze unciphise ukukhathazeka kwakho kwansuku zonke.
• Amakhandlela anephunga elimnandi ayavala.
• Zama i-massage therapy.

Uma namanje ungakwazi ukubhekana nokucindezeleka, thintana nochwepheshe. Bheka umhlaba ngokuqiniseka ukuze uphile unempilo. Okubalulekile wukukwazi ukusabela ezehlakalweni ngendlela elinganisiwe nelungile.

Umuntu ohlale ezama ukuzithuthukisa futhi alawule imizwelo yakhe, imicabango kanye nokuziphatha ngendlela elinganiselwe futhi engaguquguquki uzosabela ekucindezelekeni ngendlela enempilo ngangokunokwenzeka. Abantu abazethembayo kuphela nabanokuthula ngokwabo kanye nomphakathi abangakwazi ukufeza lokhu. Isimo sokujabula nokuphumelela ukuzazi.

Izithenjwa: 1, 2, 3, 4