Ukuphumula kwemizimba ye-muscle yinkqubo yengqondo ebandakanya ukuphuza ngokukhawuleza ize ikhulule iqela ngalinye lomzimba emzimbeni. Ngokuqhelekileyo zisetyenziselwa ukuxininisa uxinzelelo, ukukhululwa kwemisipha eqhubela phambili kuthiwa ukwandisa ulwazi lwakho malunga neengxaki ezinxulumene noxinzelelo (kwaye ke, kukunceda ukuchonga nokujongana nemiphumo yomzimba yenkxalabo yansuku zonke).
Enyanisweni, uphando oluthile lubonisa ukuba ukuhlaziya rhoqo kwemizimba kunokuncedisa ukugcina uxinzelelo lwakho (kwakunye nokuphathwa kwengxaki zempilo ezinxulumene noxinzelelo ezifana nokungazinzi nokukhathazeka).
Indlela yokuziThabisa ukuThuthuka kwemisipha
Ukuphucula imisipha eqhubela phambili kuqhutyelwa phambili kwindawo epholileyo kunye nasesikhaleni esicacileyo ngaphandle kweziphazamiso. Ukuqala, qinisa izihlunu ebusweni bakho imizuzwana emihlanu ngokucima amehlo akho evulekile, ubhaqa ubuso bakho, ubambe umhlathi wakho. Emva koko, phucula ubuso bakho kwaye uphefumle ngokuchukumisayo njengoko uvakalelwa ukukhupha kwiimisipha zakho. Ukuhamba kuwo wonke umzimba wakho (kubandakanywa izandla zakho, iingalo, amahlombe, umva, isisu, izibonda, intamo kunye neenyawo), phinda ulandelelwano-ukulandelelana kwenkululeko kwiqela ngalinye le-muscle (elinye iqela lesisundu ngexesha). Ukuba nayiphi na iisifuba zivakalelwa ekupheleni kweseshoni sakho sokuphumla kwemizimba, qinisa kwaye ukhulule ukuba iqela le-muscle ubuncinane kathathu amaxesha.
Izinzuzo zoPhuculo lweMisipha yokuPhucula
Uphando oluninzi lubonisa ukuba ukuphumla kwemizimba ehamba phambili kunokuncedisa ukunciphisa uxinzelelo. Ngophando luka-2000 kwi- Journal of Medicine Practice , umzekelo, abaphandi babhenela abavolontiya abangama-67 kwiimeko ezixinzelelekileyo baze bawenza ukuba baqhube ukuphumla kwemisipha, bafumane unyango lomculo , okanye bathathe inxaxheba kwiqela elilawulayo.
Iziphumo zityhila ukuba amalungu eqela lokuphumla kwamathambo aqhubela phambili ekuphumuleni (kuquka ukuhla kwexabiso elithintekayo) kunabanye abafundayo. Olunye uphando lubonisa ukuba ukuphumla kwemisipha kunokuqhubeka kunokuncedisa uxinzelelo ngokunciphisa amanqanaba e-cortisol (i-hormone ekhishwe ekuphenduleni uxinzelelo).
Ukongezelela, iinjongo ezininzi zibonisa ukuba ukuphumla kwezihlunu ezihamba phambili kunokunceda abantu abaneengxaki ezithile zezempilo. Ngokomzekelo, isifundo se-2003 ukusuka kwiphephancwadi ye- Psychooncology safumanisa ukuba ukuphumla kwezihlunu ezihamba phambili kwandinceda ukukhulula uxhalabo kunye nokuphucula umgangatho wobomi phakathi kwezigulane ezingama-29 zogqirha zomhlaza ezazisanda kutyunjwa. Uphando olwenziwe ngo-2006 olupapashwe kwi- Journal of Alternative and Complementary Medicine , okwangoku, lwabonisa ukuba ukuphumla kwemizimba yokuphucula ukuphucula ukuphucula umgangatho wobomi kunye nokunciphisa uxinzelelo lwegazi kubantu abaneentliziyo zesifo.
Ukusebenzisa Ukuphulukiswa Kwemisipha Yokuqhubekayo kwezeMpilo
Nangona ukuphumla kwemisipha kunokuqhubeka kunokunciphisa uxinzelelo lwakho, akufanele lusetyenziswe njengengenzela unyango oluqhelekileyo kunyango kwanoma yiyiphi ingxaki yempilo. Ukuziphatheka nokukhusela okanye ukulibazisa ukunakekelwa okuqhelekileyo kunokuba nemiphumo emibi.
Ukuba unomdla ekusebenziseni ukuphumla kwemisipha ekuqhubekeni ekuncedeni ukulawula imeko ethile yempilo, xela ugqirha wakho malunga nokuzibandakanya ekuzinyamekeleni kwakho.
> Imithombo:
> I-American Medical Student Association. "Ukuphumla kweMisipha yokuThuthuka."
> Cheung YL, Molassiotis A, Chang AM. "Impembelelo yoPhuculo lweMisipha yokuPhumula ukuQala ukuPhumla koKhathalelo kunye noBomi boBomi emva kokugqithiswa kweTestradio kwiColorectal Cancer Patients." Psychooncology. 2003 kuMeyi-Meyi; 12 (3): 254-66.
> Hui PN, Wan M, Chan WK, Yung PM. "Ukuphononongwa kweenkqubo ezimbini zokuvuselela ukuziphatha, i-Qigong Versus Refreshing Progress, ekuphuculeni uMgangatho woBomi kwizigulane zeCardiac." J Altern Complement Med. 2006 ngoMeyi; 12 (4): 373-8.
> Pawlow LA, Jones GE. "Impembelelo yeSifumfucu sokuThuthuka kweMisipha yokuPhumla kwiCortisol yeSalivary." Biol Psychol. 2002; 60 (1): 1-16.
> Pawlow LA, Jones GE. "Impembelelo yokuThuthukiswa kweMisipha yokuThuthuka kweMisipha kwiCortisol yeSalivary kunye ne-Salivary Immunoglobulin A (sIgA)." Appl Psychophysiol Biofeedback. 2005 Dec; 30 (4): 375-87
> Scheufele PM. "Iimpembelelo zoPhuculo lweNtuthuko kunye noMculo weClassical kwiMilinganiselo yokuKhathalela, ukuPhumla, kunye neempendulo zoxinzelelo." J Behav Med. 2000 kuMatshi; 23 (2): 207-28.