Ukuqhagamshelana phakathi kweMelatonin nokuCamngca

Abantu abaye bacamngce rhoqo ngamaxesha banomuvo wokuthi umkhuba unemiphumo emihle yempilo efana nokuphucula amandla kunye nokuzinza kwengqondo. Kodwa kukho uphando oluphambili olubonisa ukuba ukucamngca kunokwandisa amanqanaba e-melatonin, i-hormone enceda ukulawula ubuthongo kwaye ibonakala ifuthe amanye ama-hormone emzimbeni.

Yintoni i-Melatonin

I-Melatonin iveliswa yi-pineal gland kwingqondo.

Ifilosofi uRene Descartes wabiza le gland encinci "isihlalo somphefumlo". Kwiinkcubeko zomoya zamaHindu, iindlela zokucamngca zisetyenziselwa ukulawula amandla okuhamba ngamanzi amaziko asixhenxe emzimbeni, okanye kwi-chakras, kwaye ukhethe ngokufanelekileyo ukukhusela okanye ukucima iindwangu ezihambelanayo. I-pineal gland ihambelana ne-chakra ephezulu entloko kwaye ikholelwa ukuba inokubangela ulonwabo.

Uphando

Ukuqhagamshelana phakathi kwe-melatonin nokucamngca kwaqale kwafunyanwa ngo-1995 ngabaphandi kwi-University of Massachusetts Medical Centre Yokunciphisa Inkxalabo kunye neNkqubo yokuPhumla. Ekubeni i-melatonin ikhiqizwa kakhulu ebusuku, iisampuli zobuninzi zobusuku ziqokelelwe kwaye zivavanywa kwi-6- sulphatoxymelatonin, umonakalo we-melatonin umonakalo onokucingwa ngokuchanekileyo kwezinga le-melatonin yegazi.

Abaphandi bafumanisa ukuba abafazi abacamngca babenamazinga aphakamileyo kakhulu xa kuthelekiswa nabasetyhini abangenalo.

Olunye uhlolisiso lufumanise ukuba ukucamngca ngaphambi kokulala ixesha kwandise amazinga e-melatonin ngaloobo busuku. Akukho kwanda kwinqanaba le-melatonin legazi laphawulwa ngobusuku apho abathathi-nxaxheba abazange bacamngce. Oku kubonisa ukuba ukucamngca rhoqo kuyimfuneko.

Nazi iindlela ezimbini zokucamngca ezisekelwe kulawo asetyenziswa kwizifundo zophando.

Ngenzuzo enkulu, zama ukucamngca imizuzu engamashumi amabini ukuya kwisiqingatha seyure ngaphambi kokuba ulale ngokusebenzisa ubuchule obuziva bukhululekile kuwe.

Iindlela zokucamngca

Ukucamngca

1. Fumana indawo ethule kwaye ikhululekile. Hlala esihlalweni okanye phantsi phantsi ngentloko yakho, intamo, kwaye ubuyele ngqo kodwa kungabi nzima. Zama ukubeka bucala zonke iingcinga zexesha elidlulileyo kunye nexesha elizayo kwaye uhlale apha.
2. Qaphela ukuphefumla kwakho, ugxininise ekuvekeni kwomoya ohamba ngaphakathi nangaphandle komzimba wakho njengoko uphefumula. Ziva ukuba isisu sakho siphume kwaye siwe. Phawula ukuba umoya ungena emakhaleni akho kwaye ushiye umlomo wakho. Ukuqwalasela indlela umoya ngamnye uguquka ngayo kwaye uhlukile.
3. Jonga yonke ingcamango ifike kwaye ihambe, nokuba iyinkxalabo, ukwesaba, ukuxhalabisa okanye ithemba. Xa iingcinga zivela engqondweni yakho, ungazihoxisi okanye uzikhuphe kodwa ziqaphele nje, zihlale zizolile uze usebenzise ukuphefumla kwakho njenge-anchor.
4. Ukuba ufumanisa ukuba uthathwa kwiingcamango zakho, gcina apho ingqondo yakho iya khona, ngaphandle kokugweba, kwaye ubuyele ekuphefumla kwakho. Khumbula ukuba ungabi nzima xa oko kwenzeka.
5. Njengoko kufika ixesha lokuvala, hlala ngomzuzu okanye ezimbini, uqaphele ukuba ungaphi. Vuka kancane.

Impendulo yokuphumula

1. Fumana indawo ethule kwaye uhlale kwindawo ekhululekile. Zama ukukhulula imisipha yakho.
2. Khetha igama okanye ibinzana elinentsingiselo ekhethekileyo kuwe kwaye yenza uzive uxolo. Okanye ungazama amagama athi "Ham Sah", isiSanskrit mantra esithetha ukuba "Ndinguye".
3. Njengoko uphefumula, phumela ngokukhawuleza isandi esithi "haaam" ngokungathi ugoba kwindawo yokuhlamba. Njengoko uphumelela, uvelise ngokukhawuleza ukuzwakalisa "u-saah", omele uve ngathi uyabubula.
4. Ukuphefumula ngokukhawuleza kwaye ngokwemvelo. Phumla ngeempumlo zakho uze ume isikhashana imizuzwana embalwa. Exhale ngomlomo wakho, uphinde umise imizuzwana embalwa.
5. Musa ukukhathazeka malunga nokuba wenza kakuhle kwaye ungaziva uzibi ukuba iingcamango okanye iimvakalelo zihambelana. Yitsho nje wena "O kuhle" kwaye ubuyele ekuphindaphinda kwakho.

1. Njengoko ixesha lifika ekupheleni, qhubeka uqonda ngokuphefumla kwakho kodwa uhlale ngokuthula. Ukuba uyazi apho ukhona khona, vula ngokukhawuleza amehlo akho uphakame kancane.

_Imithombo:

_{Benson H. Impendulo yokuphumula. Ingqondo / Amachiza oMzimba, i-eds. IGolen J. D, uGurin J. eNew York ngo-1993. IiNcwadi zeeNgxelo zabaThengi, 233-257.}

_{UDomar AD, uDreher H. Ukuphulukisa Ingqondo, Umfazi onempilo. ENew York 1996. uHenry Holt kunye neNkampani, 55-65.}

_{I-Kabat-Zinn J. Mindfulness Ukucamngca: Izibonelelo zezempilo zenkqubo yamaBuddha yasendulo. Ingqondo / Amachiza oMzimba, i-eds. IGolen J. D, uGurin J. eNew York ngo-1993. Iincwadi zeeNgxelo zabathengi, 259-275.}

_{I-Leskowitz E, i-Disney Impact Disorder kunye ne-Yoga Paradigm: Ukuphononongwa kwakhona kwendima ye-pineal gland. IiNgxelo zezoNyango 33; 1990; 155-158.}

_{I-Massion AO, i-Teas J, i-Hebert JR, i-Wertheimer MD, i-Kabat-Zinn J. Ukucamngca, i-melatonin kunye nebele / isifo somhlaza wesifo seprotate: I-Hypothesis kunye nedatha yokuQala. IiNgxelo zezoNyango 44 (1995) 39-46}

_{Tooley GA, Armstrong SM, Norman TR, Sali A. Ukwanda okukhulu kwixesha lebusuku le-plasma i-melatonin amanqanaba emva kwexesha lokucamngca. I-Biological Psychology 53 (2000) 69-78.}

Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onelayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Kufuneka uncede unyango lwangonyango ngokukhawuleza kuyo nayiphi na imiba yempilo uze ubonane nodokotela wakho ngaphambi kokusebenzisa elinye iyeza okanye wenze utshintsho kwi-regimen yakho.