Ungahlala Kanjani Ugxilile Lapho Ucindezelekile Futhi Ukhungathekile

-Delile

• Qala Umkhuba Wokuphuza (Onempilo)
• Thatha Umoya Ojulile
• Hlanganisa Ingqondo Yakho Ngokuzivocavoca
• Zibophezele kumizuzu engama-30 yomsebenzi ongaphazanyiswa
• Yazi bese ucija lesi sitayela sokuhlushwa
• Prakthiza Ukucabangela
• Buyekeza kwe-

Uma unenkinga yokugxilisa ingqondo, wamukelekile kokujwayelekile okusha. Cishe unyaka owodwa ngemuva kokuqala ukungena kukhiye, iningi lethu lisalwa kanzima usuku lonke nokuphazamiseka. Ngokunaka ukukhathazeka kwethu ngobhubhane, ukukhathazeka ngomnotho, kanye nokungaqiniseki ngekusasa lilonke - ingasaphathwa eyokuzama ukwenza umsebenzi wasekhaya ngokupheka ukudla kathathu ngosuku, mhlawumbe ukufunda izingane zakho, nokuzama nje ukugcina impilo iqhubekela phambili - akumangalisi ukuthi asikwazi ukugxila kunoma yini. Ovotweni lwakamuva lwaseHarris, amaphesenti angama-78 abaphendulile athi lolu bhubhane luwumthombo obalulekile wengcindezi ezimpilweni zabo, kanti amaphesenti angama-60 athe azizwa ekhungathekile ngezinkinga esibhekene nazo sonke.

"Asikwazi ukugxila lapho sikhathazekile futhi sinovalo ngoba ama-hormone okuxineka i-cortisol ne-adrenaline ahlasela imizimba yethu," kusho uKristen Willeumier, Ph.D., isazi sezinzwa kanye nomlobi wencwadi Biohack Ubuchopho Bakho. “Kumele sikhiphe konke ukucindezela. Ukuthatha isikhathi sokuphumula kukho konke esikukhathazayo nokuxhuma emizimbeni yethu kuzosisiza ukuthi sisuke ekusebenziseni isimiso sethu sezinzwa esinozwela, esingena lapho singaphansi kwengcindezi, sisebenze isimiso sezinzwa esine-parasympathetic, esisenza sizizwe sicindezelekile. kuthule futhi kugxile kakhulu. ”

Nansi indlela yokuhlala ugxilile, unqamule kuwo wonke amafuhlufuhlu engqondo, futhi ubuyisele ubuchopho bakho.

Qala Umkhuba Wokuphuza (Onempilo)

Ithiphu yokuqala yokuthi ungahlala kanjani ugxilile: Phuza. Amanzi ayisidakamizwa ebuchosheni - udinga ukusebenzisa amanani amakhulu ukuze uhlale ubukhali. “Ubuchopho bakhiwe amanzi angamaphesenti angu-75, futhi nsuku zonke, silahlekelwa ama-ounces angu-60 kuya kwangu-84 ngenxa nje yemisebenzi evamile yomzimba,” kusho uWilleumier. "Ngisho nokwehla okungamaphesenti angu-1 kuya kwangu-2 oketshezi kungaphazamisa ikhono lakho lokugxila futhi kubangele inkungu yobuchopho."

Ngokuya ngeNational Academy of Medicine, abesifazane kufanele basebenzise okungenani amalitha angu-2.7 - cishe ama-ounces angama-91 - amanzi ngosuku (noma ngaphezulu uma uzivocavoca njalo). Cishe amaphesenti angu-20 alokho angavela ekudleni okufaka amanzi emanzini, njengamakhukhamba, isilimo esidliwayo esinamagatsha anamanzi, ama-strawberry, namagilebhisi, kusho uWilleumier. Okusele kufanele kuqhamuke ku-H2O endala enhle, okuncono ehlungiwe (isihlungi sisusa ukungcola okujwayelekile kwamanzi). "Ukugcina umkhondo, thola amabhodlela amathathu angama-32-ounce angenayo i-BPA ngemibala ehlukene, uwagcwalise, bese uphuza lawo manzi usuku lonke," kusho uWilleumier. “Ibhodlela lasekuseni lingaba lipinki, ntambama libe luhlaza okwesibhakabhaka, bese kuba luhlaza okotshani kusihlwa. Uma unohlelo olufana nalolu, kungenzeka ukuthi ufinyelele isilinganiso sakho. " (Okuhlobene: Izihlungi Zamanzi Ezihamba Phambili Zokuhlala Unamanzi Ekhaya)

Ngaphezu kwalokho, ziphathe ngejusi eluhlaza ecindezelwe nsuku zonke. "Kuyisiphuzo esinomsoco, esinothile," kusho uWilleumier. “Enye yezinto ezibucayi engizifunde ekusebenzeni namasiko e-neuron kulebhu ukuthi izinqubo eziyisisekelo zemethabolikhi zikhiqiza i-asidi eningi. Ngangizongena esikhundleni saleyo nto ene-asidi ngesisombululo esine-alikhali esincane esasinezakhi zomzimba namaminerali amaningi asizayo, okwasiza ukugcina i-pH ekahle ukusekela impilo yamaselula. Ngosuku olulandelayo, lapho ngibheka ama-neurons ngaphansi kwesibonakhulu, azobe echuma, ”kusho yena.

"Ijusi eluhlaza, nayo eyi-alkaline, inikeza lezo zinhlobo ezifanayo zama-enzyme abalulekile, amaminerali, nezakhi zomzimba ezingavikela ama-neurons ethu futhi zenze impilo yamaselula iphile." Ukuze uqale usuku lwakho ngejusi eluhlaza, zama i-Willeumier Morning Hydration Brain Boost: Ku-juicer, ujusi amahlumela wesilimo esidliwayo esinamagatsha amane kuya kwayisihlanu, uhhafu kuya kwelinye ikhukhamba elihlutshiwe lonke, inkomishi yesigamu iparsley yase-Italy, inkomishi yengane yesipinashi, namabili kuya kuziqu ezintathu ze-red noma pacific kale. Ngobumnandi obuncane, engeza uhhafu we-apula eliluhlaza elilodwa.

Ithiphu lokugcina le-hydration kulo mhlahlandlela wokuthi ungahlala kanjani ugxile? Thela itiye eliluhlaza eline-decaffeinated. Utshwala obunempilo buhlinzeka nge-hydration, futhi ucwaningo lukhombisa ukuthi lunganciphisa ukukhathazeka, lukhulise ukugxila, luthuthukise inkumbulo, futhi luthuthukise ukusebenza kobuchopho jikelele.

Thatha Umoya Ojulile

Ukuzindla kuyindlela enamandla yokwandisa isikhathi sakho sokunaka."Ngenye yezindlela ezisheshayo zokususa umsebenzi wakho wobuchwepheshi bobuchopho kusuka kumvamisa we-beta, lapho uqaphe kakhulu, uye kumvamisa ye-alpha, lapho ukhululekile futhi ugxile," kusho uWilleumier. Eqinisweni, lapho ukuzindla kwenziwa ngokungaguquguquki ngokuhamba kwesikhathi, ukuskena kobuchopho kukhombisa umsebenzi owandayo ku-prefrontal cortex - indawo yobuchopho obhekele ukugxila, ukunakwa, nokulawulwa kwethonya. Olunye ucwaningo luthole ukuthi imizuzu engama-30 yokuzindla kwengqondo nsuku zonke ngaphezu kwamasonto ayisishiyagalombili ingakhuphula ivolumu yobuchopho ku-hippocampus, indawo ebalulekile ekufundeni nasekukhunjweni. (Ukuze uqale umkhuba wansuku zonke, zama lawa mavidiyo okuzindla ku-YouTube.)

Ukubalekela yonke imicabango egijima engqondweni yakho lapho uhlala phansi ukuze uzindle, sebenzisa umoya wakho njengethuluzi, kusho uWilleumier. "Uma ugxile ephethini yokuphefumula, ikukhipha ekhanda lakho futhi ikufake emzimbeni wakho ukuze ukwazi ukuthulisa ingqondo yakho," usho kanje. Ukukwenza: Thatha umoya ojulile ungene ngamakhala akho ukubala okuyisithupha noma isikhombisa. Yibambe isibalo sesine, bese uphefumulela ngaphandle kancane ngomlomo isibalo seyisishiyagalombili. Phinda. Njengoba uqhubeka uphefumula ngale ndlela, uba khona ngokuphelele okwamanje, futhi kulapho-ke ugxila khona kakhulu, udala ubuciko, futhi unembile, kusho uWilleumier. "Izinhlansi ezincane zobuhlakani zingenzeka ngaleso sikhathi - ungahle uthole ukuqonda okuhle noma umbono noma uxazulule inkinga - ngoba uzolile futhi ugxile."

Ukubeka leli thiphu lokuthi ungahlala kanjani ugxile esenzweni futhi uqale ukuzijwayeza ukuzindla, kugcine kulula futhi kufinyeleleka. Yizame okokuqala ekuseni: “Hlala ngokuthula embhedeni imizuzu emihlanu kuya kweyishumi amehlo akho evaliwe, gxila ekuphefumuleni kwakho, bese ubona ukuthi kuzokwenzekani,” kusho uWilleumier, owenza lokhu nsuku zonke. "Lokho ubuhle bokuzindla - ukuthola ukuqonda okumangalisayo okungavela kulokhu kuthula."

Hlanganisa Ingqondo Yakho Ngokuzivocavoca

Ikilasi lekamu lokugijima noma le-boot lizokwenza inkumbulo yakho ibe lula ngosuku olulandelayo. Futhi ngokusho kwesazi sokusebenza kwengqondo u-Phillip D. Tomporowski, Ph.D., uprofesa we-kinesiology eNyuvesi yaseGeorgia, kunezindlela ezimbili zokuthuthukisa lo mphumela: Zivocavoce ngaphambi noma ngemva kokucwiliswa olwazini ohlose ukulukhumbula. "Uma uzivocavoca umzimba ngaphambi kokufunda imininingwane, ukuvuswa komzimba kuzokukhulisa," kusho uTomporowski.

Ukusabela kwezinzwa ngenxa yokunyakaza okwandayo, ukushaya kwenhliziyo, nokuphefumula kugeleza kubuyela ebuchosheni bakho, okuholela enhlansini kuma-neurotransmitters afana ne-norepinephrine; konke kufaka isandla kulo mlingo wememori othuthukisiwe. Ngakolunye uhlangothi, uma ufunda bese uzivocavoca, enye ithiyori ibamba ukuthi ugcina lokho okufakayo ngenxa yokuthi i-hippocampus - isisebenzi saselabhulali yobuchopho - sisebenza. Zombili lezi zindlela zinamandla futhi kufakazelwe ukuthi ziveza ukukhumbula kwakho. Ngakho-ke yimuphi umthamo onokwethenjelwa ozokusiza ekugcineni ukuthi ugxile? "Imizuzu engamashumi amabili ngesivinini esilinganiselwe ibonakala iyisifunda sokuzivocavoca esikhiqiza umphumela ngendlela ehlelekile," kusho u-Tomporowski. (Okuhlobene: Izindlela Ezimangalisayo Zokuzivocavoca Zikhuthaza Amandla Akho Engqondo)

Zibophezele kumizuzu engama-30 yomsebenzi ongaphazanyiswa

Esinye isikhombi esibalulekile sokuthi ungahlala kanjani ugxilile ukwenza imisebenzi eyidingayo. Yamukela imikhuba ekuvumela ukuthi ugxile okungenani imizuzu engama-30, kusho uWilleumier. Lokho kuzofundisa ubuchopho bakho ukungangeni nokugcina ukugxila. Funda incwadi engenayo noma usebenze iphazili ye-jigsaw. Khetha okuthile okukukhanga ngobuciko. "Ubuchopho buya nomaphi lapho buqondiswa khona," kusho uWilleumier. "Ngakho-ke lapho wenza okuthile okubandakanya kahle, ukugxila kwakho kuzokhula."

Yazi bese ucija lesi sitayela sokuhlushwa

Ungahlala kanjani ugxile phakathi kweziphazamiso ezinkulu? Zama okwenziwa ngabasubathi abangochwepheshe. "Indlela yabo eyinhloko yokugxila ukuba nenqubo ejwayelekile," kusho uMark Aoyagi, Ph.D., uprofesa wezemidlalo nokusebenza kwengqondo e-University of Denver. "Uqala ngombono obanzi, bese kancane kancane unciphisa futhi uqinise ukugxila kwakho njengoba usondela emncintiswaneni."

Ukuqeqesha ukunaka kwakho ngale ndlela, hlala futhi uhambe ngezitayela ezahlukahlukene zokuhlushwa. “Ngena egumbini lapho ukhona wonkana [ukugxilwa okubanzi kwangaphandle], shintshela ekugxileni entweni eyodwa egumbini [ukuminyaniswa okuncane kwangaphandle], shintshela kuskena somzimba [ukugxilwa okubanzi kwangaphakathi], bese ushintshela emcabangweni owodwa noma ukuzizwa [ukugxila okuncane ngaphakathi], ”kusho u-Aoyagi.

Njengoba uthuthukisa leli khono, uzokwazi ukuhlala kwisitayela ngasinye ngokunamandla - lokho u-Aoyagi akubiza ngokuthi kwakha "amandla" wokunaka kwakho - isikhathi eside (ukunakekela ukunakwa) futhi ushintshe kalula (okwandisa ukuguquguquka). "Ukhiye ukwazi ukuthi yisiphi isitayela sokunaka esifanele umsebenzi bese ukwazi ukushintshela kwesifanele," esho. Isibonelo, ukwakha ispredishithi kungase kudinge ukugxilisa ingqondo okujulile kwangaphandle njengoba uhlanganisa izinombolo, kuyilapho ikilasi le-yoga lingase likucele ukuthi uthinte ukugxilisa kwakho kwangaphakathi okuncane ukuze uhogele umoya futhi ukhiphe umoya ngokuqaphela.

Uma ngidinga ukugxila ngokushesha futhi ingqondo yami ididekile, ngizolalela umculo wakudala, oshintsha amaza obuchopho bami abe sesimweni sokukhululeka kakhudlwana. Lokho kungenza ngehlise umoya futhi ngikwazi ukugxilisa ingqondo, futhi ngiyakwazi ukwenza imisebenzi ngesikhathi esingaphansi kwesigamu sesikhathi.

UKristen Willeumier, Ph.D.

Prakthiza Ukucabangela

Ithiphu yokugcina kulo mhlahlandlela wokuthi ungahlala kanjani ugxilile umsebenzi okungenzeka ukuthi utshelwe ukuthi uzame izikhathi eziyisigidi: Ukuqaphela. Umkhuba ungasiza ukukhiya kuwo wonke amakhono wokunaka ngenhla ngokukhulisa ukuxhumana kwakho nomzimba ngokujwayelekile. . izinyawo zakho phansi.)

Njengebhonasi, ukucabanga kubuye kuqeqeshe ikhono le-meta-attention, noma ukwazi ukuthi ukunakwa komuntu kukuphi. “Lapho singenawo amakhono aqinile okunaka, sinokuhlangenwe nakho kokucabanga ukuthi siya emhlanganweni noma yini, bese ‘sivuka’ ngemva kwemizuzu emihlanu bese sibona ukuthi ukunaka kwethu bekukwenye indawo ngokuphelele,” kusho u-Aoyagi.

Ukubheja kwakho okuhle ukwenza umkhuba ojwayelekile wokuzivocavoca kwakho okuhlushwa. "Njengoba uthuthuka, ungafaka iziphazamiso ngokuvula i-TV noma umculo, futhi wandise umfutho: Zama ukukwenza emgwaqweni ophithizelayo noma endaweni yezitolo ephithizelayo," usho kanje.

I-Shape Magazine, ka-March 2021

• NguMary Anderson
• Ibhalwe nguPamela O'Brien

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