Ukucindezeleka ekukhulelweni: iziphi izingozi nokuthi ungazikhulula kanjani

-Delile

• Imiphumela engaba khona yengcindezi
• Indlela Yokuqeda Ukucindezeleka Ekukhulelweni

Ingcindezi ekukhulelweni ingaba nemiphumela enganeni, ngoba kungahle kube nezinguquko kuma-hormonal, umfutho wegazi kanye namasosha omzimba omuntu wesifazane, angaphazamisa ukukhula kwengane futhi andise amathuba okutheleleka, ngaphezu kokuncoma ukuzalwa ngaphambi kwesikhathi nokuzalwa ingane enesisindo esincane.

Le miphumela ingenxa yokuchayeka kwengane kuma-cytokines avuvukalayo kanye ne-cortisol ekhiqizwa ngumzimba wowesifazane ngesikhathi sokuxineka futhi engawela i-placenta ifinyelele enganeni. Ngakho-ke, ukugwema imiphumela, kubalulekile ukuthi owesifazane azame ukukhululeka ngesikhathi sokukhulelwa, kubalulekile ukuphumula, ukwenza imisebenzi emnandi futhi ube nokudla okunempilo.

Imiphumela engaba khona yengcindezi

Kujwayelekile ukuthi abesifazane bacindezeleke, babe novalo futhi bakhathazeke, ikakhulukazi emavikini okugcina okukhulelwa, noma kunjalo ukucindezela okuvamile kungakhuphula ukukhishwa kwama-cytokines okuvuvukala kanye ne-cortisol, eyi-hormone ehlobene nengcindezi, ekwazi ukuwela i-placenta futhi ifinyelele kuyo ingane futhi ingaphazamisa ukukhula kwayo. Ngakho-ke, eminye yemiphumela engaba khona yengcindezi yokukhulelwa kwengane yile:

• Ingozi yokwanda komzimba, ngoba ukweqisa kwe-cortisol kubangela ukuthi ingane ikhiqize i-immunoglobulin E eningi, into exhumene nokwaliwa, njengesifuba somoya, isibonelo;
• Isisindo esiphansi ngesikhathi sokuzalwa ngenxa yokwehla kwenani legazi neoksijini elifinyelela enganeni;
• Ukwanda kwamathuba okuzalwa ngaphambi kwesikhathi ngenxa yokuvuthwa okusheshayo kwezinhlelo nokukhuphuka kwemisipha yomama;
• Ukumelana nokuphakama kwe-insulin nobungozi obukhulu bokukhuluphala ebudaleni ngenxa yokuchayeka kuma-cytokines okuvuvukala;
• Ingozi eyengeziwe yesifo senhliziyo ngenxa yokungalingani kwesistimu yozwela ye-adrenal;
• Izinguquko zobuchopho njengokukhubazeka kokufunda, ukungasebenzi ngokweqile kanye nengozi eyengeziwe yokuphazamiseka njengokucindezeleka, ukukhathazeka kanye ne-schizophrenia ngenxa yokuchayeka kaningi kwi-cortisol.

Kodwa-ke, lezi zinguquko zivame kakhulu lapho owesifazane ecindezelekile futhi ehlala ethukile.

Indlela Yokuqeda Ukucindezeleka Ekukhulelweni

Ukwehlisa ukucindezeleka ngesikhathi sokukhulelwa futhi ngaleyo ndlela ugweme ubunzima bengane futhi ukhuthaze umuzwa wenhlalakahle kubantu besifazane, kubalulekile ukuthi kwamukelwe amanye amasu, afana nalawa:

• Khuluma nomuntu omethembayo futhi usho isizathu sokukhathazeka, ucela usizo ukubhekana nenkinga;
• Phumula ngangokunokwenzeka futhi ugxile enganeni, ukhumbule ukuthi ingakuzwa futhi ibe ngumlingani wakho impilo yonke;
• Yiba nokudla okunempilo, ukudla izithelo, imifino nokudla okuphelele, nokugwema amaswidi namafutha;
• Yenza ukuvivinya umzimba njalo, njengokuhamba nokuhambisa amanzi i-aerobics, njengoba kusiza ukuqeda ukucindezeleka futhi kukhiqize ama-hormone anikeza umuzwa wenhlalakahle;
• Ukwenza imisebenzi oyithandayo, njengokubuka ama-movie amahlaya, ukugeza ngamanzi okuphumula nokulalela umculo;
• Thatha itiye elithobayo njengetiye le-chamomile kanye nejusi yezithelo zothando, engadliwa kuze kube izikhathi ezintathu ngosuku;
• Yenza ukwelashwa okuhambisanayo, ukuprakthiza kanjani i-yoga, ukuzindla, ukubhucungwa okuphumuzayo noma ukusebenzisa i-aromatherapy ukuphumula.

Uma izimpawu zengcindezi zingathuthuki noma uma kungenzeka ube nokudangala noma i-Post Traumatic Stress Disorder, kufanele ubone udokotela wakho ukuze akwazi ukunquma amakhambi athile lapho kudingeka. I-Anxiolytics kanye ne-antidepressants kungakhonjiswa kepha kufanele kusetshenziswe kuphela ngaphansi kweseluleko sezokwelapha.

Nawa amanye amathiphu wokudla kule vidiyo elandelayo esiza ukunciphisa ukucindezeleka: