Ukutya, ukuvuthwa, kunye nokuxinwa kunokuba nefuthe elikhulu kwiimvakalelo zakho zokuxhalabisa. Uphando lufumene ukuba ukutya, inqanaba lomzimba kunye nokuxinwa kwengcinezelo kunokuchaphazela amava abo ngokuphazamiseka kwesoyiki, ukuhlaselwa koyika, kunye ne- agoraphobia .
Ukuba unenkxalabo yeempawu zesifo sokuphazamiseka , cinga ukuba wenze utshintsho oluthile njengendlela yokunceda ukulawula uxhalaba.
Oku kulandelayo kuchaza indlela ukutya okufanelekileyo, ukuvuthwa rhoqo, kunye nokukwazi ukuphumla kunokudlala indima kwimigudu yakho yokujongana nexhala kunye nexhala.
Abadli beZidlo
Uphando lubonisile ukuba kukho ukutya kunye nezinto ezibonakala ngathi zinegalelo kumanqanaba okwanda okhathazekayo. Izifundo ziye zafumanisa ukuba ezi zinto zinokuchaphazela kakhulu abantu abaneengxaki zokuphazamiseka ngenxa yokuphazamiseka kweempawu zesifo kunye nokuxhalaba , ukwandisa ukuvama kweentlanzi kunye nokukhusela umntu ukuba aphumle ebusuku.
I-caffeine enye yezona zinto zixhaphake kakhulu ezidliwayo ezinokuchaphazela abantu abaneengxaki zokuxhalabisa . Abantu abaninzi baqala usuku kunye nekhobe yekhofi ukubanceda bazive beqaphile kwaye banamandla. Ngelishwa, i-caffeine inokunyusa ukuphazamiseka kunye nokuxhalabisa. Ngokomzekelo, i-caffeine ifunyenwe ibe yinto enokubangela ukuphazamiseka kweentlanzi kunye nokwanda kwemvakalelo yokukhathazeka kunye nokucasula.
Kwakhona kwaziwa ngokuba negalelo kwiimpawu ezininzi zomzimba, ezifana nokuthuthumela nokugubha, eziqhelekileyo phakathi kwabantu abaneengxaki zokuxhalabisa. I-caffeine iye yadibanisa nokuvakalelwa kwexhala kubantu abangenayo ingxaki yokuxhalabisa.
Imiphumo emibi ehambelana ne-caffeine ingenza ufune ukususa ngokupheleleyo ekudleni kwakho.
Ukuba ucinga ngokunciphisa inani le-caffeine uyidla, kubalulekile ukuqala ngokunciphisa ngokunciphisa ukutya kwakho. Ukuqhawula ngokukhawuleza i-caffeine kunokukhokelela kwimpawu zokuyeka, ezifana nokuphathwa kwentloko , ukungazinzi, nokunyaniseka. Khumbula ukuba ungadla i-caffeine kwimveliso ngaphandle kwekhofi, njenge-soda, itiye kunye necolethi.
Ezinye izinto, kuquka iswekile kunye notywala, sele zifunyenwe zichaphazelekile kunye neemvakalelo zokuxhalabisa. Ezi zinto zinokufaka isandla kumanqanaba aphantsi asemandla, ukwesaba, nokuphazamiseka kokulala. Kwakhona, i-monosodium glutamate (MSG), isongezo sokutya esisetyenziselwa ukwandisa i-flavour, yaziwa ngokuchaphazela abanye abantu. Imiphumo emibi yokusetyenziswa kokutya kakhulu i-MSG iquka ukujuluka, isisu, isisongela, kwaye kwezinye iimeko, kunokushukumisa ukuhlaselwa kwesoyiki.
Ukunciphisa uxinzelelo
Ukuxinezeleka kunokubangela ukuba impilo yakho yengqondo kunye nempilo. Kwakhona ihlala ihamba kunye neengxaki zokuxhalabisa. Ngelishwa, uxinzelelo ngumcimbi oqhelekileyo owenziwa kuthi abaninzi bethu kwimpilo yethu yemihla ngemihla. Nangona kunjalo, unokufunda ezinye iindlela zokuncedisa uxinzelelo ozinokukuncedisa ekujonganeni nezixinzelelo zakho ezingenakukuphepha.
Iindlela zokuphucula zizinto ezijoliswe ekuncediseni ukunciphisa uxinzelelo kunye nokuphucula impendulo yokuphumla komntu.
Ezi ndlela zilula ukufunda kwaye ziyakwenziwa rhoqo ngamaxesha amaninzi ngosuku. Ezinye iindlela eziqhelekileyo zokuphumula zokuxhalaba kunye nokwesaba zibandakanya ukuzithoba okukhulu, ukuphumla kwemisipha kunye nokubonakalisa .
I-Yoga ingaba uhlobo lokunciphisa uxinzelelo olubandakanya le mi sebenzi yokuziphucula, kunye neenzuzo ezingeziwe zokunciphisa ukuxhatshazwa kwemisipha nokuqinisa umzimba. I-Yoga iquka ukuhamba, umsebenzi wokuphefumula kunye nokucamngca okunokukunceda ekuphuculeni iimvakalelo zokuzola nokucaca. Yoga ngenxa yokuphazamiseka kwengxaki kunye nokukhathazeka kunokukunceda uzive unamandla ngakumbi kwaye uncinci.
Ukuzivocavoca
Ukunciphisa uxinzelelo kungaphunyezwa ngokuzilolonga umzimba.
Ukongezelela, ukugcinwa rhoqo kwenkqubo yokuzivocavoca kwenzelwe ukuhlaziywa, ukuzithemba, kunye nokwanda kwamandla. Izibonelelo ezininzi zokuzilolonga zinganceda ukunciphisa ezininzi iimpawu ezinxulumene nexhala kunye nexhala.
Ukuzivocavoca ngokwenyama kunye nokuxhalabisa kunokuncedisa ekunciphiseni ukuphendula komzimba kwixhala. Kwezinye iimeko, ukuvuthwa kwindlela kunokuncedisa ukunciphisa ubukhulu kunye nobukhulu bokuhlaselwa kwesifo. Ukuzivocavoca nako kunokuba yindlela enamandla yokukhulula ukuxhatshazwa ngokomzimba nangokwengqondo xa uyanciphisa iimvakalelo kunye nokukhathazeka.
ILizwi
Ngamanye amaxesha, kunokuziva ngathi ukuxhalaba kunye nokuphazamiseka kuqhuba ubomi bakho. Phindela ezinye zokulawula kwakho ngokuziqhelanisa nomsebenzi wokuzinakekela obandakanya ukutya okunempilo, ukuzivocavoca umzimba kunye nokunciphisa uxinzelelo. Ezi zinguqu zendlela yokuphila nazo zinokunceda ukuphucula iimpawu ezininzi eziqhelekileyo ezibandakanyekayo, ezifana ne- IBS kunye nokudandatheka . Ukwakha kwezi ngcebiso namhlanje ukuphucula impilo yakho yengqondo kunye nengqondo.
Imithombo:
Umbutho wezeMpilo waseMerika. Incwadana yokuxilonga kunye neenkcukacha zeengxaki zeengqondo (i-Revised 4th ed.). Washington, DC: Umbhali.
Bourne, EJ Ukuxhalabisa kunye nePhobia Workbook. 5. (2011). I-Oakland, CA: I-Harbinger entsha.
I-Broman-Fulks, JJ, Berman, ME, Rabian, BA, & Webster, MJ Imiphumo yokuzivocavoca nge-aerobic ekukhathazeni ukukhathazeka, uPhando loPhando kunye noPhepha, 125-136.
Salmon, P. Imiphumo yokuzivocavoca umzimba ngokuxhalabisa, ukuxinezeleka, kunye nobuthathaka ukuxinezeleka: Inkolelo yokudibanisa. Ukuhlaziywa kweSiklinikhi yePhysical Psychology, 21 (1), 33-61.