Izimbangela eziyinhloko zokucindezeleka

-Delile

• Yini ebangela ukudana
• 1. Imicimbi ephawulekayo empilweni
• 2. Ukuxhashazwa noma ukuhlukunyezwa ngokomzwelo
• 3. Izifo ezibucayi
• 4. Izinguquko zeHormonal
• 5. Ukusetshenziswa kwemithi
• Uzoyibona nini isazi sokusebenza kwengqondo

Ukudana imvamisa kubangelwa yisimo esithile esiphazamisayo noma esicindezelayo esenzeka empilweni, njengokushona kwelungu lomndeni, izinkinga zezezimali noma isehlukaniso. Kodwa-ke, kungabangelwa ukusetshenziswa kwemithi ethile, njengeProlopa, noma uma kunezifo ezinzima, njengomdlavuza noma i-HIV, ngokwesibonelo.

Abantu abanesifo sokudangala bavame ukuzizwa bekhathele isikhathi esiningi, baba nenkinga yokulala, ukukhuluphala noma ukunciphisa umzimba, nokuzwa ukudabuka okujulile. Kubalulekile ukufuna usizo kudokotela wezifo zengqondo noma isazi sokusebenza kwengqondo ukuze ukwazi ukubona imbangela yokudangala futhi uqale ukwelashwa. Nakhu ukuthi ungazibona kanjani izimpawu zokucindezeleka.

Yini ebangela ukudana

Ukudana komoya kungavela emadodeni nakwabesifazane bayo yonke iminyaka, kepha kungathinta nentsha noma asebekhulile, futhi izizathu ezi-5 eziphezulu zokucindezeleka zifaka:

1. Imicimbi ephawulekayo empilweni

Imicimbi emangazayo efana nesehlukaniso, ukungasebenzi kanye nokuphela kobudlelwano bothando kuyizimbangela ezivamile zokucindezeleka, kepha izimo ezithanda ukucindezelwa isikhathi eside, njengokuxoxisana njalo emsebenzini noma ekhaya nazo zingaholela ekucindezelekeni ngoba kwenza umuntu aqale ukuzingabaza namakhono akhe.

Unqoba kanjani: Thola amandla bese uqhubeka, kwesinye isikhathi umsebenzi omusha ungcono kakhulu kunowakudala, okuthi, yize ukhokha kahle, ungathandeki. Funa uhlangothi oluhle, uma ungasebenzi, cabanga ukuthi manje usungathola indawo entsha yokusebenza, unethuba lokushintsha amagatsha noma uqale ibhizinisi lakho, ngokwesibonelo.

2. Ukuxhashazwa noma ukuhlukunyezwa ngokomzwelo

Ukuhlukumezeka ngokomzwelo okungavela lapho uhlukunyezwa noma uphathwa kabi ngokwasemphefumulweni nakho kungaholela ekucindezelekeni, ngoba lapho umuntu evame ukuzwa ukuthukwa ngokuhamba kwesikhathi, angakholelwa ngempela ukuthi kuyiqiniso, kwehlisa ukuzethemba kwakhe okuvumela ukucindezeleka.

Unqoba kanjani: Tshela ilungu lomndeni elithenjiwe noma umngani ngalokho okwenzeka kuwe bese uzama ndawonye ukuthola isisombululo esizwakalayo. Ukubeka imikhawulo yokuzivikela kufanele kube yisikhali sakho sokuqala sokuzivikela.

3. Izifo ezibucayi

Ukutholakala kwezifo ezimbi ezifana nesifo sohlangothi, ukuwohloka komqondo, isifo senhliziyo noma i-HIV, isibonelo, nakho kungadala ukucindezeleka ngoba kuyadingeka ukubhekana nokubandlululwa, ukubhekana nokwelashwa okubuhlungu noma kufanele uphile nsuku zonke ngokwesaba ukufa. Futhi uma kukhulunywa ngezifo ezingalapheki ezifana nesifo sikashukela, i-irritable bowel syndrome noma i-lupus, kunethuba elikhulu lokudangala ngoba udinga ukushintsha indlela odla ngayo, ushiye emuva ukudla okuthandayo kodwa manje okuyingozi.

Ngaphezu kwalokho, amalungu omndeni ahlala nomuntu onomdlavuza noma owelapha abantu abathembele ngokuphelele nsuku zonke nawo angadangala ngenxa yokukhathala ngokomzimba nangokwengqondo, ehlala ehlushwa ukwesaba ukulahlekelwa othandekayo wakhe.

Unqoba kanjani: Ngaphezu kokufunda ukuthi ungabhekana kanjani nezidingo nokunakekelwa okubangelwa yilesi sifo, kuyadingeka ukuthi ulwele ukuthola inhlalakahle ngisho nasekulinganisweni kwaso. Ukuhamba okufushane emoyeni ovulekile, ukubuka i-movie oyithandayo noma ukuyo-ice cream kungasiza ukuletha injabulo ethe xaxa. Ithiphu ethakazelisa kakhulu ukuthi ube nesikhathi samasonto onke ukwenza okuthile okukujabulela kakhulu.

4. Izinguquko zeHormonal

Izinguquko zeHormonal, ikakhulukazi ukwehla kwama-estrogens, okwenzeka ngesikhathi sokukhulelwa, ukubeletha kanye nokunqamuka kokuya esikhathini kungadala ukucindezeleka. Ngaphezu kwalokho, ukungabi khona kwe-omega 3 nakho kungaholela ekucindezelekeni ngoba kunciphisa amandla omuntu okulawula imizwa nemizwa yakhe.

Unqoba kanjani: Ukujwayela amazinga e-hormone kuyimfihlo yokuzizwa ungcono, ngesikhathi sokukhulelwa nangemva kokubeletha akunakwenzeka ukusebenzisa imishanguzo kepha amasu anjengokwandisa ukusetshenziswa kokudla okunothile ku-tryptophan ne-serotonin kungasiza kakhulu ukuzizwa ungcono.

5. Ukusetshenziswa kwemithi

Ukusetshenziswa kaningi kwemithi efana ne-Prolopa, i-Xanax, i-Zocor ne-Zovirax, kungadala ukucindezeleka ngenxa yokwehla kokukhiqizwa kwe-serotonin, eyi-hormone ebhekele umuzwa wenhlalakahle. Kepha lokho akusho ukuthi bonke abantu abadla le mithi basala benokudangala. Bona amakhambi amaningi abangela ukucindezeleka.

Unqoba kanjani: Okufanele ukufaka umuthi esikhundleni somunye ongenawo lo mphumela ohlangothini kodwa udokotela angahle anikeze imishanguzo yokulwa nokucindezelwa uma kungenzeki ukufaka esikhundleni sayo.

Uzoyibona nini isazi sokusebenza kwengqondo

Kunconywa ukwenza i-aphoyintimenti nodokotela wezengqondo lapho izimpawu zokudangala, njengokukhala njalo, ukukhathala ngokweqile noma ukungabi nathemba kukhona isikhathi esingaphezu kwamasonto amabili futhi umuntu akakwazi ukunqoba lesi sigaba eyedwa.

Isazi sokusebenza kwengqondo sizocubungula futhi sizokhombisa amanye amasu angasiza ukudlula kulesi sigaba ngokushesha. Amaseshini kufanele abe masonto onke futhi angahlala ezinyangeni eziyisithupha kuya onyakeni ongu-1. Kodwa-ke, ngudokotela wezifo zengqondo kuphela ongakhombisa imishanguzo yokudambisa ingcindezi ngakho-ke lo dokotela naye angathintwa.