Iwalani za kusala kudya kwapakatikati. Zakudya zaposachedwa kwambiri zimafuna kuti tisiye kwakanthawi chilichonse chomwe chikuwoneka kuti chimatisangalatsa: makanema apa TV, kugula zinthu pa intaneti, ngakhale miseche ndi anzathu. Zimatchedwa kusala kwa dopamine, ndipo zakhala zotsutsana.
Sizikudziwika bwino yemwe adayambitsa lingaliro ili, koma adatchuka chifukwa cha ma virus pa Youtube odzipereka ku "zakudya" izi. Kanemayu walandila kale mawonedwe opitilira 1,8 miliyoni.
"Dopamine njala" kumatanthauza kukana kugonana, mankhwala osokoneza bongo, mowa, kutchova njuga (nthawi zovuta kwambiri - komanso kulankhulana kulikonse) kwa nthawi inayake - osachepera maola 24. Ochirikiza njira iyi amalonjeza malingaliro abwino ndi kukhazikika kwabwino chifukwa cha izi. Koma akatswiri ambiri amakayikira zimenezi.
“Awo amene amayesa kusonkhezera mlingo wa dopamine kapena kukhudzika kwake m’njira imeneyi sangatheke kupeza chotulukapo choyembekezeredwa popanda njira ya sayansi,” akutero katswiri wa zamaganizo Nicole Prause. Iye akugogomezera kuti "kusala kudya kwa dopamine" kuli ndi zovuta zake: "Ngati "mupitirira", mudzamva chisoni kwambiri, mukhoza kugwa mphwayi, kutaya kwakanthawi pafupifupi zosangalatsa zonse, ndipo ngati simungathe kupirira ndi "kusweka", maganizo odziimba mlandu ndi manyazi angabuke. «.
Ndikoyenera kukumbukira kuti dopamine sikuti imangokhala ndi zochitika zosangalatsa. "Nerotransmitter iyi imayendetsedwa ndi ubongo wathu pamene zokopa za biologically zimawonekera - mwachitsanzo, pamene wina watikopa kapena kusonyeza chiwawa. Dopamine imagwira ntchito yofunika kwambiri pophunzira ndi kuzindikira mphotho, imakhudza kusuntha kwa kayendedwe, kulimbikitsa ndi ntchito zina zambiri, "akufotokoza Nicole Prause.
Komabe, akatswiri ena amachirikiza lingaliro la kuyimitsa kwakanthawi kolimbikitsa. Ena mwa iwo ndi Cameron Sepa, pulofesa wa zachipatala pa yunivesite ya California, ku San Francisco. Mu 2019, adasindikiza The Complete Guide to Dopamine Fasting 2.0 kuti "achotse zabodza zomwe zimayambitsidwa ndi nkhani zabodza."
Sepa akunena kuti cholinga cha "zakudya" izi sikuchepetsa kukondoweza kwa dopamine. Mu bukhu lake, iye akufotokoza mosiyanasiyana: «Izi «zakudya» zachokera pa mfundo za chidziwitso khalidwe mankhwala, kumathandiza kuti ayambirenso kudziletsa, kuchepetsa khalidwe mopupuluma, kulola kudzikonda mu zosangalatsa kokha pa nthawi zina.
Ntchito iliyonse yomwe imakulitsa milingo ya dopamine imatha kukhala yokakamiza.
Cameron Sepa sakutanthauza kupewa kukondoweza konse. Amalimbikitsa kuti mumenyane ndi zizolowezi zomwe zimakubweretserani mavuto, mwachitsanzo, ngati mumagwiritsa ntchito nthawi yochuluka pa Facebook (bungwe lochita zinthu monyanyira loletsedwa ku Russia) kapena kuwononga ndalama zambiri pa intaneti. "Ziyenera kumveka bwino kuti si dopamine yomwe timapewa, koma khalidwe lopupuluma limene limalimbikitsa ndi kukulitsa," katswiri wa zamaganizo akulemba. "Kusala kudya" ndi njira yochepetsera magwero akunja olimbikitsa: foni yamakono, TV, ndi zina zotero.
Pulofesa amapereka njira ziwiri za "zakudya za dopamine": yoyamba ndi ya iwo omwe safuna kuchotsa chizoloŵezi chamtundu wina, koma akufuna kudziletsa bwino, chachiwiri ndi cha iwo omwe asankha kuti apereke. kukweza china chake, kungodzilola nthawi zina izi ndizosiyana.
"Chilichonse chomwe chimatulutsa dopamine chingakhale chosangalatsa, kaya kuyamikira, kuchita masewera olimbitsa thupi, kapena china chilichonse chomwe timasangalala nacho. Koma mopambanitsa kulikonse ndi kovulaza. Mwachitsanzo, zidziwitso zamafoni zimatipatsa mphotho nthawi yomweyo popereka chisangalalo komanso kukulitsa milingo ya dopamine muubongo. Chifukwa cha izi, ambiri amayamba kuyang'ana foni mopupuluma nthawi zambiri. Zochita zilizonse zomwe zimakulitsa kuchuluka kwa dopamine zimatha kukhala zokakamiza, monga kudya kapena kuchita masewera olimbitsa thupi, "anatero Katherine Jackson, katswiri wa zamaganizo.
Timaphunzira machitidwe ena ndikuzichita pafupipafupi ngati titalandira mphotho ya dopamine. Katherine Jackson amakhulupirira kuti cognitive behaviour therapy (CBT) ingathandize kuchepetsa kutengeka ndi khalidwe lotengeka.
“Tikachita zinthu mopupuluma, timachita zinthu mwachidwi kusonkhezero linalake, popanda kulingalira,” anatero katswiri wa zamaganizo. "CBT ingatiphunzitse kuyimitsa nthawi ndi kuganizira zochita zathu. Tikhozanso kuchepetsa kuchuluka kwa zokopa zomwe zimatizungulira. Lingaliro lenileni la mankhwalawa ndikuthandiza munthu kusintha kaganizidwe ndi machitidwe ake.
Mosiyana ndi akatswiri ambiri, Katherine Jackson amathandizira lingaliro la "kusala kudya kwa dopamine." “Anthu ambiri satha kuleka msanga chizoloŵezicho,” iye akutsimikiza. “Zidzakhala zopindulitsa kwambiri kwa iwo kuchepetsa pang’onopang’ono khalidwe losafunika. Osadandaula za "magawo a dopamine" anu. Koma ngati muwona kuti chimodzi mwazochita zanu chasanduka chizoloŵezi chosokoneza bongo ndipo chikusokoneza moyo wanu, ndiye kuti njira zilizonse zomwe zingakuthandizeni kupewa izo zidzakupindulitsani kwambiri. Koma sitikunena za "kuchotsa dopamine" kwathunthu, kotero mwina tiyenera kukhala ndi dzina lina la "zakudya" zotere.