Njengoko ubomi bomntu buphakama, ukugcina impilo yomzimba kunye nomqondo ixesha elide kuba yinto efunekayo, ngakumbi xa kuqala ixesha lokungenwa, nokuba yi mntwana okanye umfazi, iimeko ezininzi zomzimba kunye nomqondo ziya kutshintsha. Ubungqina bokungenwa, ukwandiswa kwezithako eziphambili, ukwanda kwezifo zomzimba, kunye neengxaki zokulawula imvakalelo, zivela ngxenye, zibangelwa yile nto. Le ngxaki ibandakanya ukuhlobisa kwaye ibonakala ikwaziyo ukuzisa ubuhlungu. Ngoko ke, le mqulu iya kuhamba ngengxelo ye "ubungqina bokungenwa kunye nokungabikho kokuphuma, ukulawula imvakalelo, izifo zomzimba, ukucinga kwimpembelelo ukucinga indlela entsha yokuzilungisa" ukuze kuhlalutye ukukhanya kwabo bobabini abafazi kunye namadoda, ixhasa ngonyango lwamva nje, iingcebiso zeengcali kunye nemigqaliselo yemisebenzi yokwenene, ukunceda abafundi baqonde iikhiye ezithile zokuphucula imsymptoms.
1. Ubungqina bokungenwa kunye nokungabikho kokuphuma - umngcipheko ngaphantsi kweengxaki zecellula
Ngexesha lokungena, ngenxa yokutshintsha kweehomone (njengama-estrogen, testosterone), kuncipha umgangatho wokulawulwa kwezungu. I-estrogen inempembelelo yokulawula ukungena, ikhuthaza ukudibana kwabantu bokungena, ngelixa i-testosterone yesilisa inempembelelo yokunciphisa imixholo yokungena ngokungathandabuzekiyo. Njengoko la mawuko aphantsi, kulula ukuphazamiseka kokungenwa, okwenza amandla okubuyisela phantsi, okukwenza kube nombuzo:
1. Ukuncipha kokungena: kubekeka kulula, ukungena.
2. Ukuphuculwa kokungabikho kokuphuma: ukungabikho, ukulimaza kwempumlo, ukungabi khona kweemvakalelo.
3. Ukuphazamiseka kokuphuma: I-cells zingamabanga emvelo zicela ukuphosa izihlandlo, zibe "iimeko" zikhubazeka, zidalula izifo zomzimba ezifana ne-thyroiditis, i-lupus.
Uhlalutyo lweemeko ezifumaneka
(1) Ukungalungelelani kwehomone: kumatya okuqinisekisa ukuba i-estrogen okanye i-testosterone iyancipha, ichaphazela i-B cells, i-T cells, njl.
(2) Iingxaki zesicwangciso: Umngcipheko ophezulu ungabakhumbuza umngcipheko.
(3) Ubunzima bokulala: Ukusebenza kunkqonkqo lempilo yokwenza umsebenzi.
(4) Ukuxabisa okungaphantsi: Ukuphazamiseka okungaphantsi kuxhaphaka imisebenzi yokungenwa.
Iziphumo ezisebenzayo
1. Ukuphumeza udaka
- Khulisa iziqhamo ezahlukeneyo, iingqushubhu, amaqanda, ufumanise i-Vitamin C, E, D, ne-Zinc, uncedo kwi-complexity yokungena.
- Phuma ukutya ukufumana i-Omega-3 (njengomkhuhlane, i-amlin), ukunceda ukufikelela eziphumle.
2. Iimpawu ezifanelekileyo
- Qinisekisa ukuba ukufikelela kumaxesha angama-7-8 ubusuku, tshaya phantsi ngamaxesha angama-22: 00, uqinise umngcipheko wokungabikho, ukunceda kuhamba phambili nokwenza imisebenzi.
3. Umsebenzi opholile
- Ucwaningo lukhumbuza abafundi ukuba i-528 Hertz ingaphucula umthamo wokuzilungisa, kukhangela ulwakhiwo olupheleleyo, uxa umoya opholile, uncedo lwezixhobo.
4. Ukuphathwa kukungabikho
- Ukuba ukhona umphumo ovinjezelayo tongekani, udinga ukugcina ulungiso lokuziphatha, kwaye uncedisa udidi, ukunciphisa ukungcola.
2. Ulawulo lweemvakalelo - ukunceda kwimizamo, ukunceda ekuxhalabeni, umvakalelo kunye nokuza
Uhlanga lwezinto kwiimeko ethile zifanele ukuba zibandakanywe kwiimfuno zexesha lokwenza umngcipheko, hayi umphumo okhukhulelayo. Izinto zempilo zisebenza kwiimeko ezithile, ukufumaneka okukhumbuzayo, iimeko zaphakanyiswa, kwaye ukuxhalaba, uluvo olungavisi, nolungavellelanga, iphumeza umngcipheko kwimvumo, umamela, okanye ukufumana.
Uhlalutyo
(1) Ngexesha lesimo: igesi ye-serotonin, norepinephrine iyachaphazeleka, ibequka umnqweno wokudlula kwezinto ezilungileyo.
(2) Ukuphuma kwezizathu: uxhalabana nolondolozo, ukuncitha umgangatho wokwahlula.
(3) Iindidi zokuphila lohlanga: ukhuni oluchanekileyo.
Iziphumo ezinsebenzayo
1. Izikhumbuzo zeziguli kunye nemigaqo ye-CBT
- Ukucela ingqalelo kukaluga ukuya kumatshi ohlanga okanye ubuchule bezengqondo, qhagamshelana nabahloli bezempilo.
- I-CBT (Cognitive Behavior Therapy) ikhulisa iangqina eziphathekayo, ilitya imvakalelo nemimandla.
2. Uvavanyo lwe-aromatherapy
- Sebenzisa i-lavender oil eyenziwe kakuhle, i-Linalool ibonako ukuba iyagcina i-serotonin. Ukwazise i-aroma ebusuku okanye uze uxube.
3. Izenzo zokucamngca
- Likhulu uba ubenenjongo yokushiyela, emathunzini, ube ubenze umnqweno ophambili. Esi sithuthi sibonisa ukunciphisa umngcipheko, ukwandisa imvakalelo engalunganga.
4. Iza ukuba ikhupha umngcipheko
- Ukucela ukuba ube neemehlo, uphefumle ukudla, ukungena ngokukhawuleza, udinga ukwenziwa.
3. Izifo zomzimba - impilo "ukuziva" ngexesha lokusiya kwizikhumbuzo nemiba
Uhlanga lwezifo zomzimba zikhokela iziphumo ezihlanganyela, ibonelelwa ngumzimba ngokubonelelwa nomfanekiso. Udiniho lubaluleka kwiindawo eziphakanyisiweyo ezikwiimeko ezincinane, kwaye zikhumbuza ukuba ziki yeemfuno.
Uhlalutyo lwezifo
- Ukudlula kumjikelo wokudibana;
- Ukufunda umngcipheko ulandela imixholo engapheliyo;
- Umngcipheko onobungozi.
Izinyathelo ezenziwe
1. Ukukhuthaza umphakathi
- Kukho ubungako ukubamba umphakathi wengqungquthela. Abanye baye kumphakathi, bathe batsha, uxamle umehluko weemeli.
2. Ukondla ukunceda
- Ukuphulukisa ukunceda ungeze ukunceda ekupheliseni iziphumo, umhambela ukunceda kwiinyaniso ezikwiimeko eziphezulu.
3. Ukuphuculwa kobuhlungu
- Kwiindawo eziphakanyisiweyo, umphakathi weengxaki kufuneka uphumeze uxinzelelo. Makhe ukhethe izithuba ezineemfuno.
4. Inkqubo yokunceda
- Uvavanyo lwabantu ukunciphisa ukonakaliswa.
4. Ukucinga nqwa ukucinga ngendlela engafumanekiyo - imfuno yokukrustela nokwakha
Iimeko eziphakanyiswe zihlala zikhumbuza ulwazi, inexholo yeskimu. Umgangatho uxhaswa impumelelo ngonyaka, ukucinga nezinto eziphezulu. Njengoko izinto ezilungileyo zikhuselekile, kunjalo imimandla ibibulwe.
Iziphumo eziphezulu
1. Ukukrustela iimeko
- Uhlahlo lwabiwo-mali luncedisa iimeko ezandleni, emigqalisweni.
2. Ukukhala iimeko eziphakanyisiweyo
- Abazali bahlala phantsi. Uncedo luphumeza umphatha.
5. Ukuphakamisa iimeko zokunceda
Ubuvela ngqo, iimeko ezichazayo, udinga ukukhumbuza iindidi.
6. Uthando
Uhlanga lwemfundo nolwimo, imfuno ithe, ibhange lemvelaphi. Ukuba umphuaniso ubonakale, uyavuma.