Iinzuzo zokuzilolonga kwimpilo yengqondo

Iinzuzo zokuzilolonga kwimpilo yengqondo

Iinzuzo ezaziwayo ezikhuselayo zokuzilolonga zidlulela ngaphaya kwempilo yomzimba, ngakumbi kwindawo yempilo ye-cardiometabolic. Ukongeza, umthambo uboniswa njengongenelelo olusebenzayo lokujongana nokudakumba, ukuxhalaba, kunye nezinye iingxaki zempilo yengqondo.

Kweli nqaku siza kukuxelela ukuba yintoni na iinzuzo zokuzilolonga kwimpilo yengqondo.

Iingcamango eziphosakeleyo malunga nokwenza umthambo

ukwenza umthambo

Yingcamango ephosakeleyo eqhelekileyo ukuba umthambo unxulumene kuphela nomthamo we-aerobic kunye nobukhulu bezihlunu. Le mbono ayilunganga. Nangona ngokungathandabuzekiyo iphucula imeko yethu yomzimba, inceda ukunciphisa imilinganiselo yezinqe, iphucula amava ethu esondo kwaye ifake isandla kubomi obude, Ezi zinto azibandakanyi yonke into ekhuthaza abantu ukuba basebenze.

Kubantu abawusebenzisa rhoqo, umthambo unika uphuculo olubonakalayo kwimpilontle jikelele. Inceda ukunyusa amanqanaba amandla emini, ukuphucula umgangatho wokulala ebusuku, ukuphucula ukusebenza kwengqondo kunye nokwenza imvakalelo enkulu yokuphumla kunye nempilo ebusweni bobunzima bobomi. Ukongeza, umthambo usebenza "njengeyeza" elisebenzayo kwimiba emininzi yempilo yengqondo exhaphakileyo. Ukuzilolonga rhoqo kunokuba neziphumo eziluncedo kakhulu kwiimeko ezinje ngoxinzelelo, unxunguphalo, kunye nokunqongophala kwengqwalasela ye-hyperactivity disorder (ADHD). Ikwakhulula uxinzelelo, iphucula imemori, iphucula umgangatho wokulala kwaye iphakamisa isimo sengqondo.

Ngethamsanqa, akufuneki ube ngumntu othanda ukomelela ukuze ube namava aluncedo. Kukho iqela elikhulayo lophando lwezenzululwazi olubonisa ukuba ukwenza umthambo kumanqanaba aphakathi kunye nokuqina okuphakathi kunokuvelisa uphuculo olubonakalayo.

Iinzuzo zokuzilolonga kwimpilo yengqondo

umthambo kunye nempilo yengqondo

Uxinzelelo

Uphononongo oluninzi lubonisa ukuba umthambo unokusebenza njenge-antidepressants ekunyangeni ukudakumba okungephi okanye okuphakathi, ngelixa uthintela iziphumo ezibi ezinxulumene nala machiza. Uphononongo luka-2019 olupapashwe kwijenali ye-JAMA Psychiatry, ekhokelwa nguKarmel Choi weSikolo saseHarvard sezeMpilo yoLuntu, lubonise ukuba Ukubaleka imizuzu eli-15 ngosuku okanye ukuhamba iyure ngosuku kunciphisa amathuba okudakumba okukhulu ngama-26%. Ukongezelela, iziphumo zibonise ukuba ukulandela irejimeni yokuzilolonga engaguqukiyo kunokunceda ukukhusela ukuphinda ubuyele.

Ukukhuthazwa kwezi ziphumo kubantu abanengxaki yokudakumba ngokuzilolonga kunokubalelwa kuzo zombini iinguqu kwisakhiwo kunye nokwasengqondweni. Ukwenziwa komsebenzi womzimba kunceda ukuveliswa kwee-neurons ezintsha, into eyaziwa ngokuba yi-neurogenesis, evumela ukutshintshwa kwee-neurons eziye zayeka ukusebenza ngokufanelekileyo. Okubalulekileyo, le nkqubo ibhaliwe nakubantu abadala abagcina indlela yokuphila esebenzayo, ebonisa ukuba ubudala akufanele busebenze njengesizathu sokubeka phambili indlela yokuphila yokuhlala phezu komsebenzi womzimba.

Kuye kwabhalwa ukuba umthambo unokunceda ukunciphisa i-neuroinflammation. Uphononongo oluninzi lubonisa ukuba abantu abafunyaniswa benoxinzelelo olukhulu loxinzelelo baye banyusa umsebenzi weemolekyuli ezininzi ze-proinflammatory, kubandakanya i-tumor necrosis factor alpha (TNFα), kunye ezifana ne-interleukins IL-1β, IL-6 kunye ne-IL-2R.

Ngamafutshane, ukuziqhelanisa nokuzivocavoca umzimba kukhuthaza iimvakalelo zokuzola kunye nentlalontle jikelele, edityaniswa nokukhululwa kweehomoni ezahlukeneyo kunye nee-neurotransmitters. Phakathi kwezona ziyaziwayo ziiendorphins, eziziiproteni ezincinci ezinokwakheka kwemichiza efana kakhulu naleyo yemorphine nezidityaniswe emzimbeni womntu; Yiyo loo nto zibizwa ngokuba yi "endogenous morphine". Amanqanaba aphezulu e-endorphins anegalelo elihle kwimvakalelo yabantu “yolonwabo”, kuba ukufana kwabo neeopiates kubonelela ngesiphumo sokuthomalalisa iintlungu kunye nemvakalelo yokuba sempilweni, konke ngaphandle kokuchasana okunxulumeneyo.

Ixhala

abafazi ababalekayo

Umthambo liyeza lendalo kwaye linamandla lokunyanga ixhala. Ikhulula uxinzelelo kunye noxinzelelo, iphucula amandla omzimba kunye nengqondo kwaye inegalelo kwintlalontle jikelele, ngakumbi ngokukhululwa kwee-endorphins. Ukwenza naluphi na uhlobo lokunyakaza kunokuba luncedo. Noko ke, kuzuzwa iingenelo ezingakumbi xa ubani enikela ingqalelo esezingqondweni kumsebenzi owenziwayo nakwiimvakalelo eziwuvuselelayo. Umzekelo, Gxila kwimvakalelo yeenyawo zabo zidibana nomhlaba, isingqi sokuphefumla kwakho, okanye imvakalelo yomoya ngokuchasene nobuso bakho.. Ngokubandakanya le nkalo yengqondo (ugxininise kumzimba kunye neemvakalelo ngexesha lokuzilolonga), awuyi kukhawulezisa ukuphuculwa komzimba wakho, kodwa uya kuphazamisa umjikelo oqhubekayo wenkxalabo kunye noxinzelelo olubonakalisa ukuphazamiseka kokuxhalabisa.

Imisebenzi ebandakanya iintshukumo ezinqamlezileyo zibandakanya zombini iingalo nemilenze, njengokuhamba, ukubaleka, ukuqubha, ukuzilolonga, okanye ukudanisa, ziphakathi kwezona ndlela ziluncedo kakhulu kubantu abanengxaki yokukhathazeka. Ukongeza, ukuzibandakanya kwimisebenzi yangaphandle efana nokunyuka intaba, ukuhamba ngesikhephe, ukukhwela ibhayisekile, ukunyuka, ukukhwela intaba, ukutyibilika, kunye nokutyibiliza kuboniswe ukuba kusebenza kakuhle ekudambiseni iimpawu ezinxulumene nale meko yempilo yengqondo.

Ukunqongophala kweNgqalelo ye-hyperactivity Disorder (ADHD)

Ukuzivocavoca rhoqo yenye yezona ndlela zilula kwaye zisebenzayo zokukhulula iimpawu ezinxulumene ne-ADHD kunye nokuphucula ukugxila. Umsebenzi womzimba uvelisa ukwanda kwangoko kumanqanaba e-dopamine, i-noradrenaline kunye ne-serotonin kwingqondo, ii-neurotransmitters ezinoxanduva lokuhambisa ulwazi phakathi kwe-lobes yangaphambili kunye neminye imimandla yobuchopho, ikhuthaza ukusabela okufanelekileyo kwengqondo kunye nokulawulwa kwempembelelo.

I-Dopamine inxulumene nolonwabo, inkuthazo, umvuzo, kunye nemisebenzi yokuqonda; i-serotonin inxulumene nomoya kunye nokulawulwa kweemvakalelo; kunye ne-norepinephrine ikakhulu inefuthe kwiinkqubo zokuqwalaselwa. Ngokuququzelela ukuveliswa kwezi neurotransmitters kwimilinganiselo ye-physiologically balanced, umthambo usebenza ngokufanayo kumayeza e-ADHD afana no-Ritalin kunye ne-Adderall, kodwa yenza oko ngaphandle kwemiphumo echaphazelekayo ehamba nayo.

Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga neenzuzo zokuzilolonga kwimpilo yengqondo kunye noncedo lokuzilolonga rhoqo.