Zamkatimu
Momwe Mungathetsere Kukhumudwa Mumalangizo Akugwa, Ma Book Hormones a Chimwemwe Ndemanga
Okutobala ali kale pabwalo. Yambitsani mlengalenga pamwamba, kupsinjika kuntchito, nyengo yoipa yamvula… Imani! Palibe nthawi yophukira! Tsiku la Akazi limalankhula za momwe mungakhalire achimwemwe ndi kulimbikitsa ena.
Mungakhale bwanji osangalala? Afilosofi ndi olemba akhala akuganizira za funsoli, koma, chodabwitsa, asayansi adayankha.
Ubongo wamunthu umatulutsa mahomoni anayi achisangalalo - serotonin, dopamine, oxytocin ndi endorphin - ndipo timatha kulimbikitsa kaphatikizidwe kake. Momwe mungachitire izi, werengani nkhani yathu yokonzedwa pamaziko a buku la pulofesa wa University of California Loretta Graziano Breuning "Hormones of Chimwemwe" (yosindikiza nyumba YABODZA).
Kukhazikitsa zolinga posaka dopamine
Mahomoni onse achimwemwe amapangidwa pazifukwa. M'malo mwake, ndi omwe adathandizira makolo athu kuti apulumuke. Mwachitsanzo, ubongo wa nyani umayamba kupanga dopamine ukawona nthochi yomwe ungagwire. Nyamayo idzafuna kubwereza zomwe zidachitikazo ndikumvanso chisangalalo, chifukwa chake ipitiliza kufunafuna zipatso zokoma.
Tili ndi kuchuluka kwa dopamine tikapeza zomwe tikufuna (kupeza, kupeza ntchito, kumaliza buku, ndi zina zambiri). Koma hormone iyi yawonongeka mwachangu. Ngati mupambana Oscar, ndiye kuti m'maola ochepa simudzakhalanso osangalala.
Tsopano ndiuzeni, kangati mumakwanitsa kuchita chinthu chachikulu? Ngati muli ngati anthu ambiri, ndiye kuti simungakonde kupambana tsiku lililonse. Komabe, ichi ndiye chinsinsi chachisangalalo cha dopamine. Mukungoyenera kuphunzira kuyang'ana maudindo anu mbali ina.
Zindikirani ngakhale masitepe ang'onoang'ono kulinga kwanu. Ngati mwalemba malingaliro ochepa chabe pulojekiti yamtsogolo lero, munaloweza pamavina angapo omwe mukufuna kuphunzira, kapena mwayamba kuyeretsa garaja yodzaza, dzitamandireni chifukwa cha izi. Zowonadi, kuchokera kuzinthu zazing'ono zotere, kupambana kumabadwa. Pokondwerera kupambana kwakanthawi, mutha kuyambitsa kuthamanga kwanu kwa dopamine nthawi zambiri.
Kuseka ndi masewera monga magwero a endorphins
Endorphin imathandiza kuthetsa ululu ndi chisangalalo. Chifukwa cha iye, nyama yovulala imatha kupulumuka m'manja mwa chilombo cholusa ndikuthawa.
Inde, palibe chifukwa chodzipweteketsa nokha kuti musangalale. Pali njira zabwino: ma endorphin amapangidwa mukamachita masewera olimbitsa thupi kapena kuseka.
Dziphunzitseni kuchita masewera olimbitsa thupi tsiku lililonse. Mukamaphunzira mosiyanasiyana, zimakhala bwino. Tambasula, chitani zolimbitsa thupi, pompani magulu onse am'mimba. Kuti musangalatse, mutha kuphatikiza masewera ndi zochitika zina. Gule, munda, kuphatikiza kuyenda kwamadzulo ndi kuthamanga. Sangalalani.
Momwe mungagwiritsire ntchito kuseka? Zosavuta kwambiri! Ganizirani za anzanu omwe mumakonda kusangalala nawo; ndi nkhani ziti, mapulogalamu a pa TV, nkhani zoseketsa, ziwonetsero kapena makanema pa intaneti omwe amakuseketsani. Yesetsani kutembenukira kumagwero azinthu zabwino tsiku lililonse gawo lotsatira la mahomoni achimwemwe.
Nyama zimafunikira oxytocin kuti zizitha kukhala pakati pawo, chifukwa kukhala paketi ndikotetezeka kwambiri kuposa kuyesa kukhala ndi moyo nokha. Mwa kumanga ubale wodalirika ndi anthu, mumalimbikitsa kaphatikizidwe ka hormone iyi.
Kukhulupirira aliyense ndiwowopsa, chifukwa chake musayese kupanga aliyense kukhala bwenzi lanu lapamtima. Komabe, mutha kuyesa kulumikizana ndi ena. Kumbukirani: mtendere woyipa uposa nkhondo yabwino.
Yesani kuyamba ndi masewera olimbitsa thupi otsatirawa. Sinthanitsani maso ndi munthu yemwe simumamukonda mawa. Tsiku lotsatira, dzikakamizeni kuti mumwetulire. Kenako muuzeni zazing'ono zomwe zonena za masewera am'mbuyomu kapena nyengo. Nthawi ina, mchitireni pang'ono, monga pensulo. Pang'ono ndi pang'ono mudzatha kukhazikitsa malo ochezeka.
Ngakhale zina zonse zikalephera, kuyesayesa komweko kungakhale kopindulitsa pakulimbikitsa njira za oxytocin neural. Mudzaphunzitsa ubongo wanu kudalira anthu ambiri, zomwe zikutanthauza kuti mudzakhala achimwemwe pang'ono.
M'nyama, udindo ndi wofunikira kwambiri. Yemwe adakwanitsa kukhala mtsogoleri ndikupeza ulemu kwa mamembala ena amgulu ali ndi mwayi wopulumuka ndikubala. Mwaviyo, tikondwa ukongwa asani anyidu atitumbika. Pakadali pano, ubongo umatulutsa serotonin. Ndipo ngati munthu akumva kuti sakudziwika kapena kuyamikiridwa, samasangalala.
Momwe mungalimbikitsire kaphatikizidwe ka serotonin? Choyamba, muyenera kuzindikira kuti akatswiri asayansi, olemba, ojambula, opanga zinthu sadziwika nthawi zonse pamene ali ndi moyo. Koma izi sizimapangitsa ntchito yawo kukhala yopanda phindu. Phunzirani kunyadira kupambana kwanu ndikukhala okonzeka kuuza ena zomwe mwakwanitsa. Chachiwiri, zikumbutseni nthawi zambiri kuti anthu samakonda kunena mawu okweza mokweza, ngakhale atasilira wina. Poterepa, kuzunzika kwanu konse kuli pachabe.
Chachitatu, lero mutha kukhala bwana, ndipo mawa wogonjera, kuntchito - woimba, komanso m'banja - mtsogoleri. Mkhalidwe wathu umasinthasintha, ndipo ndikofunikira kwambiri kuti tiwone zabwino nthawi iliyonse. Mukamalamulira munthu, sangalalani ndi ufulu. Wina akakhala mtsogoleri, kondwerani kuti mtolo waudindo wachotsedwa kwa inu.
Bonasi: mahomoni achimwemwe amathandizira kupanga maulalo atsopano mu ubongo. Kodi mukufuna kupanga chizolowezi chabwino? Lumikizani dopamine, oxytocin, endorphin, ndi serotonin.
Mwachitsanzo, ngati mukuphunzira kulankhula Chingerezi, dzitamandireni mukamaliza kalasi iliyonse ndikunyadira kupita patsogolo kwanu - izi zimayambitsa kuthamanga kwa dopamine ndi serotonin. Lankhulani ndi alendo pa Skype kapena lembetsani maphunziro am'magulu - motero mumalimbikitsa kaphatikizidwe ka oxytocin. Onerani mndandanda wamasewera ndi mawu omvera kapena mverani wailesi yaku Britain mukamachita masewera olimbitsa thupi ndipo muyamba kupanga ma endorphin.
Posachedwa, njira yophunzirira iyamba kuyambitsa kuthamanga kwa serotonin, oxytocin, endorphin, ndi dopamine. Chifukwa chake zizolowezi zatsopano zomwe mumapanga ndimatenda anu achimwemwe, ndimomwe mungakhalire osangalala.
Njira ina yosangalalira ndikugwiritsa ntchito njira zakale za neural. Mwachitsanzo, ngati muli mwana munali kutamandidwa chifukwa cha zojambula zanu, ndiye kuti kukonda kwanu maluso abwino kukupezekabe mpaka pano. Onjezerani luso pantchito yanu: fanizirani zithunzi za zithunzi kapena kujambula zolemba mukamaganizira zavuto. Chifukwa chachinyengo ichi, mudzayamba kusangalala ndi zinthu zomwe kale zimawoneka ngati zosasangalatsa komanso zosasangalatsa.
Kutengera ndi zolemba za m'buku la "Mahomoni Achimwemwe"