iindaba

Iingubo ezinobunzimaziye zakhula ekuthandeni kwiminyaka yakutshanje, kungekuphela nje njengokongeza kumandlalo, kodwa njengesixhobo esinokubakho sokuphucula impilo yengqondo. Ezaliswe ngezinto ezinje ngamaso eglasi okanye iipellet zeplastiki, ezi ngubo zenzelwe ukubonelela ngobumnene, nokuba noxinzelelo emzimbeni. Le mvakalelo idla ngokubizwa ngokuba "yingcinezelo yochuku" kwaye idityaniswe nezibonelelo ezahlukeneyo zempilo yengqondo. Kodwa iingubo ezinobunzima zitshintsha njani impilo yakho yengqondo? Makhe sihlolisise inzululwazi kunye nobungqina obusemva kolu lutsha luthuthuzelayo.

Inzululwazi emva kweengubo ezinobunzima

Iingubo ezinobunzima zisebenza ngoxinzelelo olunzulu loqhagamshelwano (i-DTP), uhlobo lwe-tactile sensory input ebonakaliswe ukuzola inkqubo ye-nervous. I-DTP iyafana nemvakalelo yokuwolwa okanye ukuwolwa kwaye inokubangela ukukhululwa kwee-neurotransmitters ezifana ne-serotonin kunye ne-dopamine. Ezi khemikhali ziyaziwa ngokuphucula isimo sengqondo kunye nokukhuthaza imvakalelo yokuphila kakuhle. Ukongezelela, i-DTP inokunciphisa amanqanaba e-cortisol (i-hormone yoxinzelelo), ngaloo ndlela inciphisa ukuxhalaba kunye noxinzelelo.

Ukunciphisa ixhala kunye noxinzelelo

Enye yezona nzuzo zibhalwe kakuhle zengubo ezinobunzima kukukwazi kwabo ukunciphisa ixhala kunye noxinzelelo. Uphononongo olupapashwe kwi-Journal of Sleep Medicine kunye ne-Disorders lufumene ukuba i-63% yabathathi-nxaxheba baziva bexhalabile emva kokusebenzisa ingubo enesisindo. Uxinzelelo oluthambileyo lunokunceda ukuzinzisa umzimba, okwenza kube lula ukuphumla nokukhulula iingcamango ezixhalabileyo. Kwabo banengxaki yokuxhalaba okungapheliyo okanye iimeko ezinxulumene noxinzelelo, ukongeza ingubo enesisindo kwindlela yabo yemihla ngemihla kunokutshintsha umdlalo.

Phucula umgangatho wokulala

Ukulala kunye nempilo yengqondo zinxulumene ngokusondeleyo. Ukungalali kakuhle kunokubangela iingxaki zempilo yengqondo, ngelixa ukulala kakuhle kunokuphucula kakhulu ezi ngxaki. Iingubo ezinobunzima zibonakaliswe ukuphucula umgangatho wokulala ngokukhuthaza ukuphumla kunye nokunciphisa ukuvuka ebusuku. I-DTP ebonelelwa ngengubo inokunceda ukulawula umjikelo wokuvuka komzimba, ukwenza kube lula ukulala kwaye uhlale ulele. Kubantu abanengxaki yokuphuthelwa okanye ezinye iingxaki zokulala, oku kunokukhokelela kubusuku obuzolileyo ngakumbi kunye nempilo engcono yengqondo.

Ukuphelisa iimpawu zokudakumba

Ukudakumba yenye indawo apho ingubo enobunzima inokwenza umahluko omkhulu. Ukukhutshwa kwe-serotonin kunye ne-dopamine ebangelwa yi-DTP kunceda ukuphakamisa imo kunye nokulwa neemvakalelo zosizi kunye nokungabi nathemba. Ngelixa ingubo enesisindo ingeyondawo yonyango lobuchwephesha, inokuba sisixhobo esongezelelweyo esixabisekileyo ekulawuleni iimpawu zokudakumba. Abasebenzisi abaninzi baxela ukuba baziva bephantsi kwaye bengonwabanga kancinci emva kokongeza ingubo enobunzima kwindlela yabo yemihla ngemihla.

Ukuxhasa i-Autism kunye ne-ADHD

Uphononongo lukwafumanise ukuba iingubo ezinobunzima zinokuba luncedo kubantu abane-autism spectrum disorder (ASD) kunye nokusilela kwengqwalasela (ADHD). Iziphumo zokuzola ze-DTP zinceda ukunciphisa ukugcwala kweemvakalelo kunye nokuphucula ukugxila kunye nokugxila. Kubantwana kunye nabantu abadala abanezi meko, ingubo enobunzima inokubonelela ngokhuseleko kunye nokuzinza, okwenza kube lula ukujamelana nemingeni yemihla ngemihla.

Iingcamango zobomi benene

Ubungqina bezenzululwazi bunyanzelisa, kodwa ubungqina bobomi bokwenyani bongeza enye ingqimba yokuthembeka kwiinzuzo zeengubo ezinobunzima. Abasebenzisi abaninzi babelane ngamava abo amnandi, beqaphela ukulala okuphuculweyo, ukuxhalaba okuncitshisiweyo, kunye nokwanda kweemvakalelo zokuba sempilweni. La mabali obuqu abalaselisa amandla enguqu eengubo ezinobunzima kwimpilo yengqondo.

Isishwankathelo

Iingubo ezinobunzimazingaphezulu nje komkhuba; zisisixhobo esixhaswa yisayensi esinokubonelela ngeenzuzo ezibalulekileyo zempilo yengqondo. Ukusuka ekunciphiseni ixhala kunye noxinzelelo ukuya ekuphuculeni umgangatho wokulala kunye nokunciphisa iimpawu zokudakumba, uxinzelelo oluthambileyo lwengubo enobunzima lunokwenza umahluko. Ngelixa ingeyiyo i-panacea, inokuba lulongezelelo oluxabisekileyo kwisicwangciso esibanzi sempilo yengqondo. Ukuba unengxaki yempilo yengqondo, zama ingubo enobunzima.