Ngaba ubusazi ukuba ukugqabhuka okufutshane komthambo ophakathi kunokuba ngundoqo ekuphuculeni inkumbulo yakho yexesha elifutshane? Oku kufunyaniswe okumangalisayo kuye kwenzeka ngenxa ye-a kufunda eyenziwe zizazinzulu ezivela IYunivesithi yaseCalifornia Irvine (UCI), abaye babonisa ukuba kwanomthambo omfutshane unokuba nemiphumo ekhawulezileyo nehlala ihleli kwinkumbulo. Le nto ilungele abantu bayo yonke iminyaka, kodwa inexabiso elikhethekileyo kubafundi kunye nabantu abadala abajongayo lungisa ukusebenza kwakho kwengqondo.
Uphononongo olutyhila iziphumo ezikhawulezileyo zokuzilolonga kwinkumbulo
Uphando olwenziwa yi-UCI lugxile ekuvavanyeni iziphumo ezikhawulezileyo zokuzilolonga ngokomzimba kwinkumbulo, ukuphawula utshintsho kwindlela esiyiqonda ngayo. Izibonelelo zokuqonda ukwenza umthambo ngaphaya kwempilo yomzimba.
Abathathi-nxaxheba kuphononongo, abaphakathi kweminyaka engama-50 kunye nama-85, bohlulwe bangamaqela amabini: abantu abanenkumbulo eqinileyo kunye nabo ukuphazamiseka kwengqondo okuphakathi. Omabini amaqela aboniswe imifanekiso yendalo kunye nezilwanyana phambi kokuba enze umthambo omfutshane, oquka ukunyovwa imizuzu emithandathu kwi-70% yomthamo wabo omkhulu kwibhayisekile emileyo.
Kwiyure kamva, banikwa uvavanyo olumangalisayo lokulinganisa amandla abo okukhumbula imifanekiso ababeyibonile. Iziphumo bezicacile kwaye ziveza: Abantu ababezilolonga babonise ukuphucuka okuphawulekayo kwinkumbulo, kungakhathaliseki ukuba baneengxaki zokukhumbula okanye akunjalo. Ngokuchasene noko, iqela elingazange lizilolonge lafumana amanqaku aphantsi kuvavanyo.
Indima ye-norepinephrine: isithunywa sekhemikhali esibalulekileyo
Abaphandi bacebisa ukuba ukuphuculwa kwenkumbulo inxulunyaniswe nokukhutshwa kwe noradrenaline, i-neurotransmitter edlala indima ebalulekileyo ekuhlengahlengiseni imisebenzi yememori. Ngexesha lokufunda, ukwanda okubonakalayo kumanqanaba amathe alpha-amylase, i-biomarker ebonisa umsebenzi we-norepinephrine kwingqondo, emva nje kokuzivocavoca. Esi siphumo sasibonakala ngakumbi kubantu abaneentsilelo zengqondo.
Ngapha koko, oku kufunyanisiweyo kuvula amathuba amatsha kuphando lwezicwangciso zendalo kunye nezingezizo ezekhemesti zokuphucula inkumbulo. Kwimeko yehlabathi apho ukwaluphala kwabantu kunye nokuncipha kwengqondo kuyimingeni ekhulayo, ukwenza umthambo kunokuba sisixhobo esibalulekileyo phucula umgangatho wobomi.
Indlela yokubandakanya umthambo ukunyusa inkumbulo
Ukubandakanya ukuqhuma okufutshane komthambo ophakathi kwindlela yakho yemihla ngemihla kunokuba lula kunokuba ucinga. Nanga amanye amacebiso asebenzayo:
- Ibhayisekile emileyo: Ukuba unokufikelela kwenye, yenza iiseshini ezimfutshane zokunyovwa ngamandla imizuzu emithandathu ngosuku. Kulula ukungena kwindlela yakho kwaye ayifuni ndawo kakhulu.
- Ukuhamba ngokukhawuleza: Thatha uhambo olude kakhulu kangangemizuzu eli-10 kwindawo ohlala kuyo okanye kwipaki ekufutshane.
- IYoga eDynamic: Ezinye iindlela zokuma ezidityaniswe neentshukumo zolwelo zinokusebenza njengendlela esebenzayo yokuvuselela ingqondo yakho.
Iingenelo ezongezelelweyo zokusebenzisa ingqondo kunye nenkumbulo
Umthambo awuphuculi nje inkumbulo yexesha elifutshane. Kukho iinzuzo ezininzi ezinxulumene nokuvuselela ngokomzimba kunye nokuqonda:
- Uthintelo lwezifo: Kuye kwaboniswa ukuba ukuzivocavoca rhoqo kunokunciphisa umngcipheko wezifo ze-neurodeergenerative ezifana ne-Alzheimer's.
- Ukunyuswa koxinzelelo: Umsebenzi womzimba unceda ukugcina ingqondo iphaphile kwaye igxile.
- Ukunciphisa uxinzelelo: Ngokukhupha i-endorphins, umthambo ulwa noxinzelelo kwaye uphucula umoya.
- Ukukwazi ukuqiqa okungaphezulu: Ukhuthaza ubuchule kunye nokusombulula iingxaki.
Ukuba unomdla wokufunda ngakumbi malunga nemithambo yengqondo ukuncedisana neziphumo zokuzilolonga, ungaphoswa leli nqaku. ingqalelo kunye nokuzivocavoca kwengqondo.
Ukuvuselela imvakalelo kunye nefuthe layo kwimemori
Ngaphandle kokuzivocavoca umzimba, Ukuvuselela iimvakalelo Ivezwa njengenye intsika ebalulekileyo yokuphucula inkumbulo. Imisebenzi ebandakanya izivamvo, njengomculo, ivumba, kunye nokwakheka, kunempembelelo enamandla kwimemori ye-episodic kunye nesemantic. Umzekelo, i yomculo unyango Ayipheli kuphela uxinzelelo, kodwa iphinda iqinise uxhulumaniso lwe-neural kwiindawo ezinxulumene nememori.
Ukubandakanya ezinye izenzo ezifana nokucamngca kunye nengqondo kunokubonelela ngeenzuzo ezongezelelweyo ngokudibanisa ingqondo nomzimba, ukuphucula ukuqonda kunye nememori yokusebenza. Fumana ngakumbi kweli nqaku malunga ungaqala njani ngengqondo.
Ukwamkela ezi zenzo akuyi kuphucula imemori yakho kuphela, kodwa kuya kuba negalelo kwintlalontle ngokubanzi. Lixesha lokudibanisa umthambo kunye nezinye iindlela zokuvuselela ingqondo kwindlela yakho yemihla ngemihla ukukhulisa izakhono zakho kunye nokugcina ingqondo yakho ikwimeko elungileyo nangayiphi na iminyaka.