Funda indlela Ezi Zincedisa ngayo Uncedo lwengxowanxu ngoMeyi
Mhlawumbi uyazi ukuba ukuthatha isongezelelo soxinzelelo aluyi kunyanga ingxaki - kwaye loo nto, njengokuba kuninzi nangona ingekho iimeko ezininzi zonyango, akukho nonyango yokuxinzezeleka. Kodwa xa kuziwa ekuncedeni umzimba wakho ukukhusela kwimiphumo eyingozi yongcinezelo, ezinye izongezo zentsholongwane zinika isithembiso. Ziqulethe izityalo ezinokuthenjwa ukuba zisebenzise njengezixhobo zendalo eziza kunceda umzimba wakho "ulungelelanise" uxinzelelo kunye nokusebenza ngokuqhelekileyo.
Ngoko ke, ukuba iinzame zakho zokuguqula indlela yokuphila kunye nokusebenzisa iindlela zokuphucula azikwazi ukwenza okunciphisa uxinzelelo lwakho, unokufuna ukubuza ugqirha wakho malunga nokuthatha isongezelelo semfuyo yokuphucula uxinzelelo.
Khumbula, nangona kunjalo, ukuba ukuthatha izongezo zamachiza kule njongo akuzange kufundwe ngokupheleleyo kwiimvavanyo zonyango. Oku kuthetha ukuba, ngoku kude, ezi zongezelelo azibonakalwanga ukusebenza.
I-Adaptogens njengeZongezelelo zoxinzelelo
Nanku ukujonga kwiimveliso ezininzi ezifumaneka rhoqo kwizibonelelo zokulawula uxinzelelo:
Rhodiola. Ixesha elide elisetyenziswe kumayeza emveli eRashiya nakwamanye amazwe aseYurophu, i-rhodiola inokukunceda ukulwa nokukhathala phakathi kwabantu abaneengxaki ezingapheliyo. Ngokomzekelo, kwisifundo esincinci esashicilelwe ngo-2009, abaphandi bafumanisa ukuba ukutyiwa rhoqo kwe-rhodiola kunciphisa ukukhathala nokunyusa kwengqondo kubantu abanobunzima bokutshatyalaliswa kwengcinezelo. Iziphumo zophononongo zibonise ukuba abathathi-30 abathatha i-rhodiola izongezelelo zeentsuku ezingama-28 banokuphucula ngakumbi kwiinkxalabo kunezo zithatha ipilisi ye-placebo (ipilisi engenayo into efundwayo) ngenani elifanayo lexesha.
Ashwaghanda. Kwi-ayurveda (iyeza lendabuko laseIndiya), le mifuno ikhuthazwe ixesha elide ngenxa yeempembelelo ezinokuthi zihlaziye kwaye zivuselele. Nangona uphando lwezifundo ezisekelwe kwizilwanyana lubonise ukuba i-ashwaghanda inikeza inzuzo ebalulekileyo ye-adaptogenic, akukho bungqina bobunzululwazi obunokubangela uxinzelelo lwezoxinzelelo, nokuba kukho, kubantu.
Ginseng. I-Panax ginseng (eyaziwa nangokuthi isiKorea, iAsia, okanye i-ginseng yaseTshayina) idla ngokudunyiswa ngenxa yeempawu zayo zokulwa noxinzelelo. Nangona kunjalo, uphando oluncinane luye lwahlolisisa imiphumo ye-adaptogenic kubantu. Ngophando olwenziwa ngo-2003 malunga neenki, abaphandi bafumanisa ukuba ukutya okuqhelekileyo kweKorea (Panax) ginseng kubonakala kukhusela kwezinye iingozi ezibangelwa ukunyamezela okungapheliyo.
Ezinye iindlela zokulawula ukuxinezeleka ngokwemvelo
Njengoko ubonile, nangona ukuthatha isongezelelo semfuyo kunokukunceda ukulawula uxinzelelo, kunokuthi okanye akunakukusebenzela. Yintoni esebenzayo, kwaye yintoni efanelekileyo ukugxila ekuncedeni ukunciphisa uxinzelelo lwakho, ngaba-1) ukuchonga uxinzelelo lwakho oluphezulu "olushukumisayo" (izinto "ezixinzelelekileyo" ekhaya, emsebenzini kunye / okanye kwezinye iindawo zobomi bakho) kunye 2) ukufumana nokusebenzisa iindlela zokunciphisa imiphumo yabo.
Ungaphinda ufune ukuqwalasela ukufumana uxinzelelo lwengcinezelo ngokusebenzisa imizimba yeengqondo ezifana no-yoga, ukucamngca, i-tai chi, imifanekiso ekhokelwayo kunye ne- biofeedback .
Ubusazi? Ukuxinezeleka KuyiNgxaki Yengozi Kwezinye Iingxaki Zempilo Ezimbi
Ukuxinezeleka kukuba yingozi yobungqina beentsholongwane ezininzi, eziquka ukudandatheka kunye nesifo senhliziyo, kwaye kunokubangela ezinye iingxaki zempilo ezifana nokungazinzi nokunyamezela kwegazi. Ngenxa yezi zizathu nangaphezulu, kubalulekile ukusebenza kunye nodokotela wakho ukulawula uxinzelelo lwexesha elide.
Ukuba ucinga ukuthatha isongezelelo sokuxinezeleka-okanye nayiphina ingxaki yempilo - qiniseka ukuba udibane nodokotela wakho ngaphambi kokuba uqale ukuyisebenzisa. Hlalani nikhumbule, ukuba nemiphumo yokusetyenziswa kwexesha elide lolawulo lwexinzelelo engaziwa.
Imithombo:
Bhattacharya SK, uMuruganandam AV. Umsebenzi we-Adaptogenic we-Andania somnifera: uphando olwenziwa ngolu hlobo usebenzisa umzekelo wendlela yokunyamezela okungapheliyo. " Pharmacol Biochem Behav. 2003 75 (3): 547-55.
Inkosi KA, Kelly GS. "Amathambo kunye neengcambu zezokwelapha ukunyanga koxinzelelo: ukukhathala komzimba, ukungalingani kwe-neurotransmitter, ukuxhalaba nokulala ubuthongo." I-Med Med Rev. 2009 14 (2): 114-40.
UMishra LC, Singh BB, uDagenais S. "Isayensi ngokwesiseko sokusetyenziswa kwe-Andania somnifera (ashwagandha): ukuhlolwa." I-Altern Med Rev. 2000 5 (4): 334-46.
Olsson EM, von Schéele B, iPanossian AG. Uvavanyo oluthile olungabonakaliyo, oluyimpumpo, oluyi-placebo, olufana ne-parallel-group study of the standard-shr-5 lweengcambu zikaRhodiola rosea ekunyangeni izifundo ngokukhathala okuxinzelelekileyo. " Planta Med. 2009 75 (2): 105-12.
Rai D, Bhatia G, Sen T, Palit G. "Ukuxinzeleleka kwengcinezelo kaGinkgo biloba kunye noPanax ginseng: isifundo sokuthelekiswa." J Pharmacol Sci. 2003 93 (4): 458-64.