Izinzuzo Eziyisisekelo Ezingu-12 Zokuzindla

-Delile

• 1. Yehlisa ukucindezeleka
• 2. Ilawula ukukhathazeka
• 3. Kuthuthukisa impilo yomzwelo
• 4. Kuthuthukisa ukuzazi
• 5.Kwandisa isikhathi sokunaka
• 6. Kunganciphisa ukulahleka kwememori okuhlobene nobudala
• 7. Ingabe ukukhiqiza umusa
• 8. Kungasiza ukulwa nemilutha
• 9. Kuthuthukisa ukulala
• 10. Isiza ukulawula izinhlungu
• 11.Inganciphisa umfutho wegazi
• 12. Iyatholakala noma kuphi
• Okubalulekile

Ukuzindla kuyinqubo ejwayelekile yokuqeqesha ingqondo yakho ukuthi igxile futhi iqondise kabusha imicabango yakho.

Ukuthandwa kokuzindla kuyanda njengoba abantu abaningi bethola izinzuzo zayo eziningi zezempilo.

Ungayisebenzisa ukukhulisa ukuqaphela kwakho nendawo ezungezile. Abantu abaningi bacabanga ngayo njengendlela yokunciphisa ukucindezeleka nokukhulisa ukugxila.

Abantu basebenzisa lo mkhuba ukuthuthukisa eminye imikhuba nemizwa ezuzisayo, njengokuthambekela okuhle nokubuka izinto, ukuzikhuza, izindlela zokulala ezinempilo, kanye nokubekezelela ubuhlungu.

Lo mbhalo ubuyekeza izinzuzo zezempilo eziyi-12 zokuzindla.

1. Yehlisa ukucindezeleka

Ukwehliswa kwengcindezi ngesinye sezizathu ezivame kakhulu ukuthi abantu bazame ukuzindla.

Ukubuyekezwa okunye kuphethe ngokuthi ukuzindla kuphila ngokwedumela lalo lokwehlisa ukucindezeleka ().

Imvamisa, ukucindezeleka ngokwengqondo nangokomzimba kubangela amazinga akhuphukayo e-hormone yokucindezela i-cortisol. Lokhu kuveza imiphumela eminingi eyingozi yengcindezi, njengokukhishwa kwamakhemikhali okuvuvukala abizwa ngama-cytokines.

Le miphumela ingaphazamisa ukulala, ikhuthaze ukudangala nokukhathazeka, inyuse umfutho wegazi, futhi ibambe iqhaza ekukhathaleni nasekucabangeni okunamafu.

Esifundweni seviki le-8, isitayela sokuzindla esibizwa ngokuthi "ukuzindla kwengqondo" sinciphise impendulo yokuvuvukala ebangelwa yingcindezi (2).

Ngaphezu kwalokho, ucwaningo lukhombisile ukuthi ukuzindla kungaphinde kuthuthukise izimpawu zezimo ezihlobene nengcindezi, kufaka phakathi i-irritable bowel syndrome, i-post-traumatic stress disorder, ne-fibromyalgia (3,,).

Izitayela eziningi zokuzindla zingasiza ukunciphisa ukucindezeleka. Ukuzindla nakho kunganciphisa izimpawu kubantu abanezimo zezokwelapha ezibangelwa ukucindezeleka.

2. Ilawula ukukhathazeka

Ukuzindla kunganciphisa amazinga okucindezeleka, okuhumusha ekukhathazekeni okuncane.

Ukuhlaziywa kwe-meta kufaka phakathi abantu abadala abacishe babe yi-1,300 bathole ukuthi ukuzindla kunganciphisa ukukhathazeka. Ngokuphawulekayo, lo mphumela wawunamandla kakhulu kulabo abanamazinga aphezulu okukhathazeka ().

Futhi, olunye ucwaningo luthole ukuthi amasonto ayisishiyagalombili wokuzindla ngokwengqondo asize ekunciphiseni izimpawu zokukhathazeka kubantu abanenkinga ejwayelekile yokukhathazeka, kanye nezitatimende ezandayo ezizikhulisayo kanye nokwenza ngcono ukucindezelwa kokusebenza nokubhekana ().

Olunye ucwaningo kubantu abangama-47 abanezinhlungu ezingapheli luthole ukuthi ukuqeda uhlelo lokuzindla lwamaviki angu-8 kuholele ekuthuthukisweni okubonakalayo kokudangala, ukukhathazeka nobuhlungu ngaphezu konyaka ongu-1 ().

Ngaphezu kwalokho, olunye ucwaningo lukhombisa ukuthi izindlela ezahlukahlukene zokucabanga nokuzindla zinganciphisa amazinga wokukhathazeka ().

Isibonelo, i-yoga ikhonjisiwe ukuthi isize abantu ukuthi banciphise ukukhathazeka. Lokhu kungenzeka kungenxa yezinzuzo ezivela kukho konke ukuzindla nokuzilolonga ().

Ukuzindla kungasiza ekulawuleni ukukhathazeka okuhlobene nomsebenzi. Ucwaningo oluthile lwathola ukuthi abasebenzi abasebenzisa uhlelo lokusebenza lokuzindla kwengqondo amasonto ayisishiyagalombili babhekene nemizwa ephucukile yenhlalakahle futhi banciphisa ukucindezeleka nobunzima bomsebenzi, uma kuqhathaniswa nalabo abaseqenjini lokulawula ().

Ukuzindla okujwayelekile kungasiza ekunciphiseni ukukhathazeka futhi kuthuthukise ukuphinda usebenzise ukucindezeleka namakhono okubhekana nakho.

3. Kuthuthukisa impilo yomzwelo

Ezinye izinhlobo zokuzindla zingaholela ekuzenzeni ngcono isithombe kanye nombono omuhle ngempilo.

Isibonelo, ukubuyekezwa okukodwa kokwelashwa okunikezwe abantu abadala abangaphezu kwe-3,500 kuthole ukuthi ukuzindla kwengqondo kuthuthukise izimpawu zokucindezeleka ().

Ngokufanayo, ukubuyekezwa kwezifundo ze-18 kukhombisile ukuthi abantu abathola izindlela zokwelapha zokuzindla babone izimpawu ezincishisiwe zokucindezeleka, uma kuqhathaniswa nalabo abaseqenjini lokulawula ().

Olunye ucwaningo luthole ukuthi abantu abaphothule umsebenzi wokuzindla bahlangabezana nemicabango engemihle embalwa ekuphenduleni ukubuka izithombe ezingezinhle, uma kuqhathaniswa nalabo abaseqenjini lokulawula ().

Ngaphezu kwalokho, amakhemikhali okuvuvukala abizwa ngama-cytokines, akhishwa ekuphenduleni ukucindezeleka, angathinta imizwa, eholele ekucindezelekeni. Ukubuyekezwa kwezifundo eziningana kusikisela ukuthi ukuzindla kunganciphisa nokudangala ngokwehla kwamazinga ala makhemikhali okuvuvukala ().

Ezinye izinhlobo zokuzindla zingathuthukisa ukucindezeleka futhi zinciphise imicabango emibi. Kunganciphisa futhi amazinga ama-cytokines wokuvuvukala, angafaka isandla ekucindezelekeni.

4. Kuthuthukisa ukuzazi

Ezinye izinhlobo zokuzindla zingakusiza ukuthi uthuthukise ukuziqonda kwakho uqobo, kukusize ukhule ube ngumuntu ongcono kakhulu.

Isibonelo, ukuzindla ngokuziphenya kuhlose ukukusiza ukuthi uthuthukise ukuqonda kwakho nokuthi uhlangana kanjani nalabo abaseduze kwakho.

Amanye amafomu akufundisa ukuthi ubone imicabango engaba yingozi noma izilimaze. Umqondo ngukuthi njengoba uthola ukuqonda okukhulu ngemikhuba yakho yokucabanga, ungayiqondisa emaphethini awakhayo (,,).

Ukubuyekezwa okukodwa kwezifundo ezingama-27 kukhombisile ukuthi ukwenza i-tai chi kungahle kuhlotshaniswe nokuzikhandla okuthuthukile, okuyigama elisetshenziselwa ukuchaza inkolelo yomuntu kumandla abo noma emandleni abo okunqoba izinselelo ().

Kwesinye isifundo, abantu abadala abayi-153 abasebenzisa uhlelo lokusebenza lokuzindla ngokwengqondo amasonto ama-2 babhekene nemizwa enciphile yesizungu nokwanda kokuxhumana nabantu uma kuqhathaniswa nalabo abaseqenjini lokulawula ().

Ngokwengeziwe, ulwazi lokuzindla lungahlakulela amakhono wokuxazulula izinkinga ().

Ukuzibuza kanye nezitayela zokuzindla ezihlobene nakho kungakusiza ukuthi “uzazi.” Lokhu kungaba yindawo yokuqala yokwenza ezinye izinguquko ezinhle.

5.Kwandisa isikhathi sokunaka

Ukuzindla ngokugxila kufana nokuphakamisa isisindo isikhathi sakho sokunaka. Kuyasiza ukukhulisa amandla nokukhuthazela kokubheka kwakho.

Isibonelo, olunye ucwaningo luthole ukuthi abantu abalalele iteyipu yokuzindla babone ukunakekelwa okuthuthukile nokunemba ngenkathi beqedela umsebenzi, uma kuqhathaniswa nalabo abaseqenjini lokulawula ().

Ucwaningo olufanayo lukhombisile ukuthi abantu abajwayele ukuzindla benza kangcono emsebenzini wokubuka futhi babenesikhathi eside sokubheka kunaleso esingenalo ulwazi lokuzindla ().

Ngaphezu kwalokho, okunye ukubuyekezwa kuphethe ngokuthi ukuzindla kungaguqula amaphethini ebuchosheni anikele ekuzuleni kwengqondo, ekukhathazekeni nasekunakekelweni okungalungile ().

Ngisho nokuzindla isikhathi esifushane usuku ngalunye kungakuzuzisa. Ucwaningo oluthile luthole ukuthi ukuzindla ngemizuzu eyi-13 kuphela nsuku zonke kuthuthukiswa ukunakekelwa nenkumbulo ngemuva kwamasonto e-8 ().

Izinhlobo eziningi zokuzindla zingakha ikhono lakho lokuqondisa kabusha nokugcina ukunakwa.

6. Kunganciphisa ukulahleka kwememori okuhlobene nobudala

Ukuthuthuka ekubhekeni nasekucaceni kokucabanga kungasiza ukugcina ingqondo yakho isencane.

IKirtan Kriya yindlela yokuzindla ehlanganisa imantra noma ukucula ngokunyakaza okuphindaphindwayo kweminwe ukugxilisa imicabango yakho. Izifundo kubantu abanokulahleka kwememori okuhlobene nobudala zikhombisile ukuthi kuthuthukisa ukusebenza ekuhlolweni kwe-neuropsychological ().

Ngaphezu kwalokho, ukubuyekeza kuthole ubufakazi bokuqala bokuthi izitayela eziningi zokuzindla zingakhuphula ukunaka, inkumbulo, nokushesha kwengqondo kumavolontiya amadala ().

Ngaphezu kokulwa nokulahleka kwememori okuhlobene nobudala obujwayelekile, ukuzindla okungenani kungathuthukisa inkumbulo ezigulini ezinokuwohloka komqondo. Kungasiza ngokufanayo ukulawula ukucindezeleka nokwenza ngcono ukubhekana nalabo abanakekela amalungu omndeni abanokuwohloka komqondo (,).

Ukugxila okuthuthukile ongakuthola ngokuzindla okujwayelekile kungakhuphula inkumbulo yakho nokucaca kwengqondo. Lezi zinzuzo zingasiza ekulweni nokulahleka kwememori okuhlobene nobudala kanye nokuwohloka komqondo.

7. Ingabe ukukhiqiza umusa

Ezinye izinhlobo zokuzindla zingakhulisa ikakhulukazi imizwa nezenzo ezinhle kuwe nakwabanye.

I-Metta, uhlobo lokuzindla olwaziwa nangokuthi ukuzindla ngomusa wothando, luqala ngokuthuthukisa imicabango nemizwa emihle kuwe.

Ngokusebenzisa, abantu bafunda ukunweba lo musa nokuxolelwa ngaphandle, kuqala kubangani, bese kubajwayela, futhi ekugcineni babe yizitha.

Ukuhlaziywa kwe-meta kwezifundo ezingama-22 zale ndlela yokuzindla kukhombise amandla ayo okukhulisa ububele babantu kubo nakwabanye ().

Ucwaningo olulodwa kubantu abadala abayi-100 ababelwa ngezikhathi ezithile ohlelweni olubandakanya ukuzindla ngomusa wothando bathola ukuthi lezi zinzuzo zazincike kumthamo.

Ngamanye amagama, isikhathi esiningi abantu abasichithe ekwenzeni umkhuba wokuzindla nge-metta masonto onke, baba nemizwa emihle (31).

Olunye ucwaningo lwabafundi basekolishi abangama-50 lukhombise ukuthi ukuzindla nge-metta amahlandla ama-3 ngeviki kuthuthukise imizwa emihle, ukuxhumana nabantu, nokuqonda abanye ngemuva kwamasonto ama-4 ().

Lezi zinzuzo futhi zibonakala ziqoqeka ngokuhamba kwesikhathi ngomkhuba wokuzindla ngomusa wothando ().

I-Metta, noma ukuzindla ngomusa wothando, kuwumkhuba wokukhulisa imizwa emihle, kuqala kuwe bese kuba nakwabanye. I-Metta yandisa ukuzethemba, ukuzwelana nokuziphatha okunobubele kwabanye.

8. Kungasiza ukulwa nemilutha

Isiyalo esingokwengqondo ongasithuthukisa ngokuzindla singakusiza ukuthi wephule ukuncika ngokwandisa ukuzithiba kwakho nokuqwashisa ngezimbangela zokuziphatha okuluthayo ().

Ucwaningo lukhombisile ukuthi ukuzindla kungasiza abantu ukuthi bafunde ukuqondisa kabusha ukunaka kwabo, baphathe imizwa yabo kanye nezifiso zabo, futhi bakhulise ukuqonda kwabo izimbangela zokubangela (,) kwabo.

Ucwaningo olulodwa kubantu abangama-60 abathola ukwelashwa kokuphazamiseka ekusebenziseni utshwala luthole ukuthi ukwenza ukuzindla ngokweqile kuhlotshaniswa namazinga aphansi oxinzelelo, ukukhathazeka ngokwengqondo, ukuthanda iziphuzo ezidakayo, nokusetshenziswa kotshwala ngemuva kwezinyanga ezintathu ().

Ukuzindla kungakusiza futhi ukulawula izifiso zokudla. Ukubuyekezwa kwezifundo eziyi-14 ezitholwe ukuzindla kwengqondo kusize abahlanganyeli ukuthi banciphise ukudla okungokomzwelo nokuzitika ngokweqile ().

Ukuzindla kuthuthukisa ukuqwashisa ngengqondo futhi kungakusiza ukuthi ulawule okubangela izifiso ezingafuneki. Lokhu kungakusiza ukuthi ululame ekubeni umlutha, uphathe ukudla okungenampilo, uphinde uqondise eminye imikhuba engadingeki.

9. Kuthuthukisa ukulala

Cishe uhhafu wabantu uzobhekana nokuqwasha ngesikhathi esithile.

Ucwaningo oluthile luqhathanise izinhlelo zokuzindla ezisuselwa emqondweni futhi lwathola ukuthi abantu abazindla bahlala belele isikhathi eside futhi sebenze ngcono ukuqwasha, uma kuqhathaniswa nalabo ababenesimo sokulawula esingenamithi (39).

Ukuba nekhono lokuzindla kungakusiza ulawule noma uqondise kabusha imicabango yokujaha noma yokubaleka evame ukuholela ekuqwashisweni.

Ngokwengeziwe, ingasiza ukukhulula umzimba wakho, ikhulule ukungezwani futhi ikubeke endaweni enokuthula lapho kungenzeka ulale khona.

Izindlela ezahlukahlukene zokuzindla zingakusiza uphumule futhi ulawule imicabango ebalekayo engaphazamisa ukulala. Lokhu kunganciphisa isikhathi esithathayo ukulala futhi kwandise ikhwalithi yokulala.

10. Isiza ukulawula izinhlungu

Umbono wakho wezinhlungu uxhunywe esimeni sakho sengqondo, futhi ungaphakanyiswa ezimeni ezicindezelayo.

Olunye ucwaningo lubonisa ukuthi ukufaka ukuzindla esimisweni sakho kungaba lusizo ekulawuleni ubuhlungu.

Isibonelo, ukubuyekezwa okukodwa kwezifundo ezingama-38 kuphethe ngokuthi ukuzindla kwengqondo kunganciphisa ubuhlungu, kuthuthukise ikhwalithi yempilo, futhi kunciphise izimpawu zokucindezeleka kubantu abanezinhlungu ezingapheli ().

Ukuhlaziywa okukhulu kwe-meta kwezifundo ezibhalisa ababambiqhaza abacishe babe ngu-3,500 baphetha ngokuthi ukuzindla kuhlotshaniswa nobuhlungu obunciphile ().

Abalingisi kanye nabangewona abazindla babhekana nezimbangela ezifanayo zobuhlungu, kepha abazindla babonisa amandla amakhulu okubhekana nobuhlungu futhi babhekana nokuncipha kobuhlungu.

Ukuzindla kunganciphisa ukuqonda kobuhlungu ebuchosheni. Lokhu kungasiza ekwelapheni ubuhlungu obungapheli lapho kusetshenziselwa ukwengeza ukunakekelwa kwezokwelapha noma ukwelashwa ngokomzimba.

11.Inganciphisa umfutho wegazi

Ukuzindla nakho kungathuthukisa impilo yomzimba ngokunciphisa ubunzima enhliziyweni.

Ngokuhamba kwesikhathi, umfutho wegazi ophezulu wenza inhliziyo isebenze kanzima ukupompa igazi, okungaholela ekusebenzeni kahle kwenhliziyo.

Umfutho wegazi ophakeme ubuye ube nomthelela e-atherosclerosis, noma ukunciphisa imithambo yegazi, okungaholela ekuhlaselweni yinhliziyo nokushaywa unhlangothi.

Ukuhlaziywa kwe-meta kwezifundo eziyi-12 ezibhalisa ababambiqhaza abacishe babe ngu-1000 kutholakale ukuthi ukuzindla kusize ekwehliseni umfutho wegazi. Lokhu bekusebenza kahle phakathi kwamavolontiya amadala kanye nalabo ababenomfutho wegazi ophakeme ngaphambi kocwaningo ().

Ukubuyekeza okunye kuphethe ngokuthi izinhlobo eziningana zokuzindla ziveze ukuthuthuka okufanayo ekucindezelweni kwegazi ().

Ngokwengxenye, ukuzindla kubonakala kulawula ukucindezelwa kwegazi ngokuyekisa amasignali wezinzwa aqondisa ukusebenza kwenhliziyo, ukungezwani kwesitsha segazi, kanye nempendulo "yokulwa noma yokundiza" ekhulisa ukuqaphela ezimweni ezicindezelayo ().

Umfutho wegazi wehla hhayi ngesikhathi sokuzindla kuphela kepha futhi ngokuhamba kwesikhathi kubantu abazindla njalo. Lokhu kunganciphisa ubunzima enhliziyweni nasemithanjeni yegazi, kusize ekuvikeleni isifo senhliziyo.

12. Iyatholakala noma kuphi

Abantu benza izinhlobo eziningi zokuzindla, eziningi zazo ezingadingi imishini ekhethekile noma isikhala. Ungajwayeza imizuzu embalwa nsuku zonke.

Uma ufuna ukuqala ukuzindla, zama ukukhetha uhlobo lokuzindla olususelwa kulokho ofuna ukuphuma kukho.

Kunezindlela ezimbili ezinkulu zokuzindla:

• Ukugxila kokugxila kokugxila. Lesi sitayela sigxilisa ukunaka entweni eyodwa, umcabango, umsindo, noma ukubonwa. Kugcizelela ukususa ingqondo yakho kokuphazamisayo. Ukuzindla kungagxila ekuphefumuleni, imantra, noma umsindo ozolile.
• Ukuzindla okuvulekile. Lesi sitayela sikhuthaza ukuqwashiswa okubanzi kwazo zonke izici zemvelo yakho, isitimela somcabango, nokuzizwa kwakho. Kungabandakanya ukwazi imicabango ecindezelwe, imizwa, noma imizwa.

Ukuthola ukuthi iziphi izitayela ozithanda kakhulu, hlola izinhlobo zokuzivocavoca zamahhala, eziqondisiwe ezinikezwa yi-University of California Los Angeles. Kuyindlela enhle kakhulu yokuzama izitayela ezahlukahlukene futhi uthole eyodwa ekufanele.

Uma izindawo zakho ezivamile zomsebenzi nezasekhaya zingakuvumeli ukuba nesikhathi esilinganayo nesithule sodwa, cabanga ngokuhlanganyela ekilasini. Lokhu futhi kungathuthukisa amathuba akho okuphumelela ngokunikeza umphakathi osekelayo.

Ngenye indlela, cabanga ukusetha i-alamu yakho imizuzu embalwa ngaphambi kwesikhathi ukuze usebenzise isikhathi sokuthula ekuseni. Lokhu kungakusiza ukuthi wakhe umkhuba ongaguquguquki futhi kukuvumele ukuthi uqale usuku kahle.

Uma unentshisekelo yokufaka ukuzindla enkambisweni yakho, zama izitayela ezimbalwa ezihlukile futhi ucabangele ukuzivocavoca okuqondisiwe ukuze uqalise ngaleyo evumelana nawe.

Okubalulekile

Ukuzindla kuyinto wonke umuntu angayenza ukuthuthukisa impilo yakhe ngokwengqondo nangokomzwelo.

Ungakwenza noma kuphi, ngaphandle kwemishini ekhethekile noma ubulungu.

Ngenye indlela, izifundo zokuzindla namaqembu okusekela atholakala kabanzi.

Kunezinhlobonhlobo zezitayela futhi, ngasinye sinamandla nezinzuzo ezihlukile.

Ukuzama isitayela sokulamula esifanele imigomo yakho kuyindlela enhle yokuthuthukisa ikhwalithi yempilo yakho, noma ngabe unemizuzu embalwa ukukwenza usuku ngalunye.