Ukuthi Ukujabula Kukwenza Uphile kanjani

-Delile

• Iphromotha Indlela Yokuphila Enempilo
• Kubonakala ukukhulisa uhlelo lokuvikela umzimba
• Isiza Ukulwa Nokucindezeleka
• Kwangathi Vikela Inhliziyo Yakho
• Kwangathi Ungandisa Isikhathi Sakho Sokuphila
• Kungasiza Ekunciphiseni Ubuhlungu
• Ezinye Izindlela Zokujabula Kungakwenza Uphile
• Izindlela Zokukhulisa Injabulo Yakho
• Okusemqoka

"Injabulo iyinjongo nenjongo yokuphila, inhloso kanye nokuphela kobukhona besintu."

Isazi sefilosofi sasendulo esingumGreki u-Aristotle washo la mazwi eminyakeni engaphezu kwengu-2 000 edlule, futhi asasebenza nanamuhla.

Injabulo yigama elibanzi elichaza ulwazi lwemizwa emihle, enjengenjabulo, ukwaneliseka nokweneliseka.

Ucwaningo olusafufusa lukhombisa ukuthi ukujabula kakukwenzi nje uzizwe ungcono - empeleni kuletha inqwaba yezinzuzo zezempilo ezingaba khona.

Lo mbhalo ubheka izindlela ukujabula okungenza ngazo ube nempilo.

Iphromotha Indlela Yokuphila Enempilo

Ukujabula kuthuthukisa izindlela ezehlukene zokuphila ezibalulekile empilweni yonke. Abantu abajabulayo bavame ukudla ukudla okunempilo, ngokudla okuphezulu kwezithelo, imifino nezinhlamvu eziphelele (,).

Ucwaningo lwabantu abadala abangaphezu kwe-7,000 luthole ukuthi labo abanenhlalakahle enhle banamathuba angama-47% okudla izithelo nemifino emisha kunabalingani babo abancane ().

Ukudla okunothe izithelo nemifino kuhlale kuhlotshaniswa nezinzuzo ezahlukahlukene zezempilo, kufaka phakathi izingozi eziphansi zesifo sikashukela, isifo sohlangothi nesifo senhliziyo (, 5,).

Esifundweni esifanayo sabantu abadala abayi-7,000, abacwaningi bathole ukuthi abantu abanenhlalakahle enhle banamathuba angama-33% okusebenza ngokomzimba, anamahora ayi-10 noma ngaphezulu wokuzivocavoca umzimba ngesonto ().

Ukuvivinya umzimba njalo kusiza ekwakheni amathambo aqinile, kwandise amazinga wamandla, kwehle amafutha emzimbeni nokunciphisa umfutho wegazi (,,).

Ngaphezu kwalokho, ukujabula kakhulu futhi kungathuthukisa imikhuba nemikhuba yokulala, okubalulekile ekugxileni, ekukhiqizeni, ekusebenzeni kokuzivocavoca nasekugcineni isisindo esinempilo (,,).

Ucwaningo olulodwa lwabantu abadala abangaphezu kuka-700 bathole ukuthi izinkinga zokulala, kufaka phakathi inkinga yokulala nobunzima bokulala, zazingama-47% ngaphezulu kulabo ababika amazinga aphansi enhlalakahle ().

Lokho kusho, ukubuyekezwa kowezi-2016 kwezifundo ezingama-44 kuphethe ngokuthi, ngenkathi kubonakala sengathi kukhona ukuxhumana phakathi kwenhlalakahle enhle nemiphumela yokulala, ucwaningo olwengeziwe oluvela ezifundweni ezenzelwe kahle luyadingeka ukuqinisekisa inhlangano (14).

Isifinyezo: Ukujabula kungasiza ukukhuthaza indlela yokuphila enempilo. Ucwaningo lukhombisa ukuthi abantu abajabule kakhulu maningi amathuba okuthi badle ukudla okunempilo futhi benze umsebenzi wokuzivocavoca umzimba.

Kubonakala ukukhulisa uhlelo lokuvikela umzimba

Amasosha omzimba aphilile abalulekile empilweni yonke. Ucwaningo lukhombisile ukuthi ukujabula kakhulu kungasiza ekugcineni amasosha akho omzimba aqinile ().

Lokhu kungasiza ekunciphiseni ubungozi bokungenwa yimikhuhlane nezifo zesifuba ().

Ucwaningo olulodwa kubantu abangaphezu kuka-300 abaphilile lubheke engcupheni yokungenwa umkhuhlane ngemuva kokuba abantu benikezwe igciwane elibandayo ngamaconsi emakhaleni.

Abantu abancane abajabule cishe babenamathuba aphindwe kathathu okuthuthukisa umkhuhlane ojwayelekile uma kuqhathaniswa nozakwabo abajabule ngokwengeziwe ().

Kokunye ukuhlola, abacwaningi banikeza abafundi baseyunivesithi abangu-81 umuthi wokugoma olwa nesifo sokusha kwesibindi kohlobo B, igciwane elihlasela isibindi. Abafundi abajabule cishe babenamathuba aphindwe kabili okuba nempendulo ephezulu ye-antibody, uphawu lwamasosha omzimba aqinile ().

Imiphumela yenjabulo kumasosha omzimba ayiqondakali ngokuphelele.

Kungabangelwa umthelela wenjabulo emsebenzini we-axis ye-hypothalamic-pituitary-adrenal (HPA), elawula amasosha akho omzimba, ama-hormone, ukugaya kanye namazinga okuxineka (,).

Ngaphezu kwalokho, abantu abajabulayo maningi amathuba okuthi babambe iqhaza ekuziphatheni okukhuthaza ezempilo okudlala indima ekugcineni amasosha omzimba eqinile. Lokhu kufaka phakathi imikhuba yokudla enempilo nokusebenza komzimba njalo ().

Isifinyezo: Ukujabula kungasiza ekugcineni amasosha omzimba wakho eqinile, okungakusiza ukulwa nezifo ezivamile zomkhuhlane nesifuba.

Isiza Ukulwa Nokucindezeleka

Ukujabula kungasiza ekwehliseni amazinga oxinzelelo (20,).

Imvamisa, ukucindezela ngokweqile kubanga ukwanda kwamazinga e-cortisol, i-hormone enikela emiphumeleni eminingi eyingozi yengcindezi, kufaka phakathi ukulala okuphazamisekile, ukuzuza kwesisindo, uhlobo lwesifo sikashukela sohlobo 2 nomfutho wegazi ophakeme.

Ucwaningo oluningi lukhombisa ukuthi amazinga e-cortisol athanda ukwehla lapho abantu bejabule ngokwengeziwe (,,).

Eqinisweni, ucwaningo olulodwa kubantu abadala abangaphezu kwama-200 lunikeze ababambiqhaza uchungechunge lwemisebenzi ecindezelayo esekwe ebhodini, futhi lathola ukuthi amazinga e-cortisol kubantu abajabule kakhulu ayengaphansi ngama-32% kunababambiqhaza abangajabule ().

Le miphumela ibonakale iqhubeka ngokuhamba kwesikhathi. Lapho abacwaningi belandelana neqembu elifanayo labantu abadala eminyakeni emithathu kamuva, kwaba nomehluko wama-20% emazingeni e-cortisol phakathi kwabantu abajabule kakhulu futhi abajabule kakhulu ().

Isifinyezo: Ingcindezi inyusa amazinga e-hormone i-cortisol, engadala ukukhuluphala, iphazamise ukulala nomfutho wegazi ophezulu. Abantu abajabulayo bavame ukukhiqiza amazinga aphansi e-cortisol ekuphenduleni ezimeni ezicindezelayo.

Kwangathi Vikela Inhliziyo Yakho

Injabulo ingavikela inhliziyo ngokunciphisa umfutho wegazi, okuyingozi enkulu yesifo senhliziyo (,).

Ucwaningo olwenziwe kubantu abangaphezu kuka-6 500 abangaphezu kweminyaka engama-65 luthole ukuthi inhlalakahle enhle ixhunyaniswe nengozi ephansi engu-9% yomfutho wegazi ophezulu ().

Injabulo inganciphisa nengozi yesifo senhliziyo, imbangela enkulu yokufa emhlabeni wonke ().

Ucwaningo oluningi lukhombisile ukuthi ukujabula kuhlotshaniswe nengozi ephansi engu-13-26% yesifo senhliziyo (,,).

Isikhathi eside sabantu abadala abangu-1 500 bathola ukuthi injabulo isiza ukuvikela ezifweni zenhliziyo.

Injabulo yayihlotshaniswa nengozi ephansi engama-22% esikhathini sokufunda seminyaka eyi-10, noma ngabe kubalwe izinto ezinobungozi, ezinjengobudala, amazinga e-cholesterol nomfutho wegazi ().

Kubukeka sengathi injabulo futhi ingasiza ekuvikeleni abantu asebevele benesifo senhliziyo. Ukubuyekezwa okuhlelekile kwezifundo ezingama-30 kutholakale ukuthi inhlalakahle enkulu enhle kubantu abadala abanesifo senhliziyo esinciphile yehlisa ingozi yokufa ngo-11% ().

Kubalulekile ukuqaphela ukuthi eminye yale miphumela kungenzeka ukuthi ibangelwe ukwanda kokuziphatha okunempilo enhliziyweni njengokuvivinya umzimba, ukugwema ukubhema nemikhuba yokudla enempilo (,,,).

Lokho kusho ukuthi, akuzona zonke izifundo ezitholile ukuhlangana phakathi kwenjabulo nesifo senhliziyo ().

Eqinisweni, ucwaningo lwakamuva olubheke cishe abantu abayi-1,500 esikhathini seminyaka eyi-12 alutholanga ukuhlangana phakathi kwenhlalakahle enhle kanye nengozi yesifo senhliziyo ().

Ukuqhubeka nocwaningo olusezingeni eliphakeme, olwenziwe kahle luyadingeka kule ndawo.

Isifinyezo: Ukujabula kakhulu kungasiza ukwehlisa umfutho wegazi, onganciphisa ingozi yesifo senhliziyo. Noma kunjalo, kudingeka olunye ucwaningo.

Kwangathi Ungandisa Isikhathi Sakho Sokuphila

Ukujabula kungakusiza uphile isikhathi eside (, 39).

Ucwaningo lwesikhathi eside olushicilelwe ngonyaka we-2015 lubheke umphumela wenjabulo kumazinga okusinda kubantu abangama-32,000 ().

Ingozi yokufa esikhathini sokufunda seminyaka engama-30 ibiphezulu nge-14% kubantu abangajabule uma kuqhathaniswa nozakwabo abajabule ngokwengeziwe.

Ukubuyekezwa okukhulu kwezifundo ezingama-70 kubheke ubudlelwane obuphakathi kwenhlalakahle nokuphila isikhathi eside kubantu bobabili abaphilile nalabo abanesimo sempilo esivele sikhona, njengesifo senhliziyo noma sezinso ().

Inhlalakahle enhle ephakeme itholakale inomphumela omuhle ekusindeni, inciphisa ubungozi bokufa ngo-18% kubantu abaphilile nangama-2% kulabo abanesifo esivele sikhona.

Ukuthi injabulo ingaholela kanjani esikhathini eside sokuphila akuqondakali kahle.

Ingachazwa ngokwengxenye ngokwanda kokuziphatha okuhle okunweba isikhathi sokusinda, njengokungabhemi, ukuzibandakanya emsebenzini wokuzivocavoca umzimba, ukuthobela imithi, kanye nemikhuba nemikhuba emihle yokulala (,).

Isifinyezo: Abantu abajabulayo baphila isikhathi eside. Lokhu kungenxa yokuthi bazibandakanya ekuziphatheni okukhuthaza impilo, njengokuzivocavoca umzimba.

Kungasiza Ekunciphiseni Ubuhlungu

I-arthritis yisimo esivamile esifaka ukuvuvukala nokuwohloka kwamalunga. Kubanga amalunga abuhlungu futhi aqinile, futhi ngokuvamile kubi ngokukhula.

Izifundo eziningi zithole ukuthi inhlalakahle ephakeme ephakeme inganciphisa ubuhlungu nokuqina okuhambisana nesimo (,,).

Ukujabula kungaphinde kuthuthukise ukusebenza komzimba kubantu abane-arthritis.

Ucwaningo olulodwa kubantu abangaphezu kuka-1 000 abane-arthritis ebuhlungu yamadolo luthole ukuthi abantu abajabule kakhulu bahamba ngezinyathelo ezingeziwe ezingama-711 usuku ngalunye - 8.5% ngaphezulu kozakwabo abangajabule kakhulu ().

Injabulo ingasiza futhi ekunciphiseni ubuhlungu kwezinye izimo. Ucwaningo olwenziwe cishe kubantu abayi-1 000 abelulama emuva kokushaywa unhlangothi lwathola ukuthi abantu abajabule kakhulu babenezilinganiso eziyi-13% zezinhlungu eziphansi ngemuva kwezinyanga ezintathu bephumile esibhedlela ().

Abaphenyi baphakamise ukuthi abantu abajabulayo bangaba nezilinganiso ezingezansi zobuhlungu ngoba imizwa yabo emihle isiza ukukhulisa umbono wabo, ikhuthaze imicabango nemibono emisha.

Bakholelwa ukuthi lokhu kungasiza abantu ukwakha amasu wokubhekana ngokuphumelelayo anciphisa ukuqonda kwabo kobuhlungu ().

Isifinyezo: Ukujabula kunganciphisa ukuqonda kobuhlungu. Kubonakala kusebenza kakhulu ezimeni ezibuhlungu ezingapheli ezifana ne-arthritis.

Ezinye Izindlela Zokujabula Kungakwenza Uphile

Inani elincane lezifundo lixhumanise injabulo nezinye izinzuzo zezempilo.

Yize lokhu okutholwe kusenesikhathi kuthembisa, badinga ukuxhaswa ngocwaningo oluqhubekayo ukuqinisekisa izinhlangano.

• Kunganciphisa ubuthakathaka: Ukukhubazeka kuyisimo esivezwa ukungabi namandla nokulinganisela. Ucwaningo olwenziwe kubantu abadala asebekhulile abayi-1,500 luthole ukuthi abantu abajabule kakhulu babenobungozi obuphansi ngo-3% bokuba nobuthakathaka esikhathini sokufunda seminyaka engu-7 ().
• Ingavikela ekushayweni unhlangothi: Isifo sohlangothi senzeka lapho kunokuphazamiseka ekugelezeni kwegazi kuya ebuchosheni. Ucwaningo olwenziwe kubantu abadala asebekhulile luthole ukuthi inhlalakahle enhle yehlisa ingozi yokushaywa unhlangothi ngama-26% ().

Isifinyezo: Ukujabula kungaba nezinye izinzuzo ezingaba khona, kufaka phakathi ukunciphisa ubungozi bokuba buthakathaka nesifo sohlangothi. Kodwa-ke, olunye ucwaningo luyadingeka ukuqinisekisa lokhu.

Izindlela Zokukhulisa Injabulo Yakho

Ukujabula akwenzi nje ukuthi uzizwe ungcono - kubuye kube nenzuzo emangalisayo ngempilo yakho.

Nazi izindlela eziyisithupha eziqinisekisiwe zesayensi zokujabula.

• Bonga: Ungayandisa injabulo yakho ngokugxila ezintweni ozibongayo. Enye indlela yokwenza ukubonga ukubhala phansi izinto ezintathu ozibongayo ekupheleni kosuku ngalunye ().
• Sebenza: Ukuvivinya umzimba nge-aerobic, okwaziwa nangokuthi i-cardio, kuyindlela ephumelela kunazo zonke yokuvivinya umzimba yokwandisa injabulo. Ukuhamba noma ukudlala ithenisi ngeke nje kulungele impilo yakho yomzimba, kuzokusiza ukukhulisa imizwa yakho futhi ().
• Thola ukuphumula okuhle ebusuku: Ukuntula ubuthongo kungaba nomthelela omubi enjabulweni yakho. Uma ulwa nobuthongo noma ukuhlala ulele, bheka lezi zeluleko zokuthola ukulala okungcono ebusuku ().
• Chitha isikhathi ngaphandle: Phumela ngaphandle ukuze uhambe epaki, noma ungcolise izandla zakho engadini. Kuthatha okungenani imizuzu emihlanu yokuzivocavoca ngaphandle ukuthuthukisa kakhulu imizwa yakho ().
• Zindla: Ukuzindla njalo kungakhuphula injabulo futhi kunikeze nezinye izinzuzo eziningi, kufaka phakathi ukunciphisa ukucindezeleka nokwenza ngcono ukulala (54).
• Yidla ukudla okunempilo: Ucwaningo lukhombisa ukuthi lapho udla izithelo nemifino ngokwengeziwe, uyojabula ngokwengeziwe. Ngaphezu kwalokho, ukudla izithelo nemifino ethe xaxa nakho kuzothuthukisa impilo yakho esikhathini eside esizayo (55,,).

Isifinyezo: Kunezindlela eziningi zokwandisa injabulo yakho. Ukukhuthala, ukuzwakalisa ukubonga nokudla izithelo nemifino zonke izindlela ezinhle zokusiza ukuthuthukisa imizwa yakho.

Okusemqoka

Ubufakazi besayensi busikisela ukuthi ukujabula kungaba nezinzuzo ezinkulu empilweni yakho.

Okokuqala, ukujabula kukhuthaza indlela yokuphila enempilo. Kungasiza futhi ukulwa nokucindezeleka, ukukhulisa amasosha omzimba, ukuvikela inhliziyo yakho nokunciphisa izinhlungu.

Ngaphezu kwalokho, kungakhuphula neminyaka yokuphila kwakho.

Ngenkathi ucwaningo olwengeziwe ludingeka ukuqonda ukuthi le miphumela isebenza kanjani, asikho isizathu sokuthi ungakwazi ukuqala ukubeka phambili injabulo yakho manje.

Ukugxila ezintweni ezikwenza uthokoze ngeke nje kuthuthukise impilo yakho - kungasiza nokwelula nakho.