Izindlela ezi-7 zemvelo zokukhipha ama-endorphin

-Delile

• 1. Vivinya umzimba
• 2. Yidla ushokoledi
• 3. Hleka kakhulu
• 4. Ukwenza ucansi
• 5. Yiba nokubonga
• 6. Khumbula izikhathi ezimnandi
• 7. Ukwenza izinhlelo zekusasa

Ukujabula kukhulisa ukuzethemba, kuqinisa amasosha omzimba, kuliwe nokuguga futhi kwehlise nengcindezi. Injabulo ixhunyaniswa ne-hormone ebizwa ngokuthi i-endorphin ekhiqizwa yindlala ye-pituitary futhi isakazeka emzimbeni wonke ngegazi.

Kunezindlela eziningana zokukhuthaza ukukhishwa kwama-endorphin angene egazini, ngemisebenzi evusa izinzwa, njengokulalela umculo owuthandayo, ukuthandana nokuba nokuxhumana okusondelene, ngokwesibonelo, ngoba ngalezi zinto ezishukumisayo uhlelo lwezinzwa luphendula futhi lukhiphe la mahomoni egazini, aletha izinzuzo eziningi zezempilo.

Ngakho-ke, ukukhulula ama-endorphin amaningi angene egazini, umuntu kufanele azame ukwenza imisebenzi ayithandayo futhi emenza azizwe egcwalisekile. Ezinye izinketho ezinhle yilezi:

1. Vivinya umzimba

Kubantu abathanda ukugijima, enye yezindlela ezinhle kakhulu zokukhipha ama-endorphin ukugijima umjaho, okungenani kanye ngesonto. Ngaphandle kwalokho, umuntu angakhetha ukuzivocavoca okunye, njengokuthatha amakilasi eqembu ejimini noma okuthile okuthe xaxa, njengesigaba sePilates noma seYoga, ngokwesibonelo.

Ngaphezu kwalokho, umuntu angakhetha umsebenzi omnikeze injabulo, ngenkathi esiza ukuzivocavoca umzimba, njengokugibela ibhayisikili, ukuhamba izintaba, ukuntweza phezu kwamanzi noma ukuqhuba indlela yokudansa ayithandayo, ngokwesibonelo.

Okubalulekile ukuthola isikhathi phakathi nesonto ukuze uzinikele kulo mkhuba. Yazi izinzuzo eziyinhloko zomsebenzi womzimba.

2. Yidla ushokoledi

Ushokoledi uvuselela ukukhishwa kwama-neurotransmitters ahlobene nenhlalakahle, njengama-endorphin ngakho-ke, umuntu uzizwa ejabule futhi anelisekile ngokwengeziwe.

Ukujabulela izinzuzo zeshokholethi, vele udle isikwele esisodwa ngosuku, futhi okuhle ukuthi ushokoledi omnyama onama-cocoa angama-70%, okungenani, ngoba unamafutha noshukela omncane ekubunjweni kwawo, ngaleyo ndlela unciphise umthelela omubi esikalini .

Funda ngezinye izinzuzo zezempilo ushokoledi anazo futhi ufunde ukuthi uzisebenzisa kanjani ukulungiselela izindlela zokupheka ezinempilo.

3. Hleka kakhulu

Ukuba nabangane uxoxa izindaba, ukhumbula izikhathi ezijabulisayo noma ubuke nama-movie anezigcawu ezijabulisayo noma imibukiso yosomahlaya, kungaqinisekisa izikhathi zenjabulo enkulu ngakho-ke kufanele kwenziwe njalo.

Ukuhleka kunenzuzo, ngakho-ke, kungasetshenziswa njengenye indlela yokwelashwa, ebizwa ngokuthi i-laughter therapy noma i-risotherapy, ehlose ukukhuthaza inhlalakahle yengqondo nengokomzwelo ngokuhleka. Bheka amathiphu wokuthuthukisa imizwa yakho.

4. Ukwenza ucansi

Ubumnandi bezocansi bukhipha ama-endorphin akhuthaza injabulo futhi, ngakho-ke, kubalulekile ukugcina ubudlelwane obunothando lapho ukuxhumana ngokocansi kuyenelisa futhi kujwayelekile.

Ukuze wenze ukuthintana okusondele kakhulu, inhloso ukuthi umuntu uzizwa ekhululekile nomlingani wakhe, nokuthi konke ukubandakanyeka okuthintekayo kunomthelela ekwanelisekeni kombhangqwana, ukuze kuthuthukiswe injabulo nokuqinisa ubudlelwane.

5. Yiba nokubonga

Ukubonga ngempilo, ngalokho onakho noma okuzuzile, ngokuba khona kwabangane noma umndeni nakho kukhipha ama-endorphin, okwenza abantu bajabule.

Ngakho-ke, ukugcina umkhuba wokubonga ngezinto ezinhle empilweni, ngisho nezincane kakhulu, umuntu angenza uhlu lwezizathu zokubonga. Ukwenza lokhu, ungazama ukubeka okungenani into eyodwa kulolo hlu, nsuku zonke, futhi uzindle ngalo, wenze lokhu njengomsebenzi.

Kungakabiphi, umuntu uzobona ukuthi kunezizathu zokubonga nokuthi, ngalokho, umuntu angazizwa ebonga futhi ejabule. Funda ukuthi ungakwenza kanjani ukubonga.

6. Khumbula izikhathi ezimnandi

Lapho sicabanga ngokwengeziwe ngezimo ezidabukisayo, singathola ukudangala okukhulu.Ngakolunye uhlangothi, lapho imicabango emihle ivame futhi inkumbulo yezikhathi ezimnandi, iba maningi amathuba okuthi umuntu azizwe ejabule.

Abantu abanomkhuba wokuchitha izimpilo zabo bekhononda kufanele bazame ukukhomba njalo lapho bebe nomcabango omubi noma bebeka umbono ongemuhle, futhi bagxile ekugxiliseni leyo micabango emibi bahle. Ngaphezu kwalokho, kubaluleke kakhulu futhi ukuthi injabulo ibe namandla okubona uhlangothi oluhle lwayo yonke imicimbi noma imicabango ebonakala imibi.

7. Ukwenza izinhlelo zekusasa

Isihluthulelo sempumelelo silele kubhalansi phakathi kwephupho neqiniso. Ukuphupha kuhle kakhulu futhi kungasiqhubekisela phambili, kepha ukuba nezinyawo zakho phansi noma ngabe uphupha, kungavimbela ukuwa okungazelelwe. Ngakho-ke, umuntu angaphupha kepha ngasikhathi sinye kumele akhe izindlela zokwenza lelo phupho lifezeke. Lapho lokho kwenzeka, kuzoba nesinye isizathu sokubonga, nakho okuletha injabulo.

Enye indlela yokuthola injabulo ukufaka imali ekudleni kokudla okuqukethe noma okukhuthaza ukukhiqizwa kwe-serotonin, njengotamatisi, amantongomane aseBrazil newayini elibomvu, ngokwesibonelo.

Izidakamizwa ezingekho emthethweni ezifana nensangu, i-cocaine nezidakamizwa ezinjenge-amphetamine ngokusobala zingaletha injabulo, kepha kube yisikhashana nje, zikhubaze ukusebenza kwengqondo nempilo.