Vanhu vanofungisisa nguva dzose dzimwe nguva vanofunga kuti tsika yacho ine maitiro akanaka ehutano hwakadai sekuvandudza simba uye kugadzikana kwepfungwa. Asi pane zvakare kutsvakurudza kwekutanga kunoratidza kuti kufungisisa kunogona kukura mazinga e melatonin, hormone inobatsira kuronga kurara uye inoita kunge inokonzera mamwe mahomoni mumuviri.
Chii chinonzi Melatonin
Melatonin inokonzerwa nejeni repineal muuropi.
Nyanzvi Rene Descartes akadana gland iri duku "chigaro chemweya". Mune tsika dzechiHindu dzekunamata, nzira dzekufungisisa dzinoshandiswa kutungamirira simba kupfuurira kuburikidza nemanomwe emagetsi emuviri, kana chakras, uye kusarudza kushandura kana kubvisa zvinyorwa zvayo zvinosanganiswa. Iyo penial gland inofananidzwa ne chakra iri pamusoro wepamusoro uye inotendwa kuchinja mufaro.
Kutsvakurudza
Kuwirirana pakati pe melatonin nekufungisisa kwakatanga kuongororwa muna 1995 nevatsvakurudzi veYunivhesiti yeMassic Medical Centre yekudzvinyirira kudzvinyirira uye Relaxation Program. Sezvo melatonin ichibudiswa kunyanya usiku, svondo dzousiku husiku dzaiunganidzwa uye dzakaongororwa ne 6- sulphatoxymelatonin, kuparara kwekateketeti kunofungidzirwa kuva kuratidzwa kwakarurama kwemazinga eropa re melatonin.
Vatsvakurudzi vakawana kuti vakadzi vaifungisisa vaiva nepamusoro-soro mazinga zvichienzaniswa nevakadzi vasina.
Chimwe chidzidzo chakawana kuti kufungisisa nguva isati yavata yakawedzera mazinga e melatonin eusiku huno. Kwete kuwedzerwa muropa mazinga e melatonin akaonekwa usiku ihwo vatori vechikamu vasina kufungisisa. Izvi zvinoratidza kuti tsika yekugara uchifungisisa inokosha.
Heano maitiro maviri ekufungisisa ayo akavakirwa kune avo anoshandiswa muongororo yekutsvakurudza.
Kana uchida kubatsirwa, edza kufungisisa kwemaminitsi makumi maviri kusvika hafu yeawa usati waenda kunorara uchishandisa nzira iyo inonzwa ichinetseka kwauri.
Kufungisisa Nzira
- Tsvaga nzvimbo yakanyarara uye yakanaka. Gara uri pachigaro kana pasi pasi nemusoro wako, mutsipa, uye kumashure zvakananga asi kwete dzakaoma. Edza kuisa pfufu pfungwa dzose dzekare uye remangwana uye ramba uripo ikozvino.
- Iva nehanya nekufema kwako, uchifunga nezvekunzwa kwomweya uchienda mukati uye kunze kwemuviri wako apo uchifema. Inzwai dumbu renyu rimuke uye riwe. Cherechedzai mhepo ichipinda mumhino dzenyu uye ichisiya muromo wako. Ngwarira nzira iyo mweya imwe neimwe inochinja uye yakasiyana.
- Tarisa pfungwa dzose dziuye uye dziende, pasinei nekutya, kutya, kuzvidya mwoyo kana tariro. Kana pfungwa dzichiuya mupfungwa dzako, usakanganwa kana kuvadzivisa asi kungozvinyora, ramba wakadzikama uye shandisa kufema kwako sechimbo.
- Kana iwe ukazviwana uchitora kutorwa mumafungiro ako, cherechedza pane pfungwa dzako dzaenda kune, usina kutonga, uye kungodzokera kune kufema kwako. Yeuka kusazviomesera iwe pachako kana izvi zvichiitika.
- Sezvo nguva yasvika pakuvhara, gara kweminiti kana maviri, uchiziva kuti uri kupi. Simuka zvishoma nezvishoma.
- Tsvaga nzvimbo yakanyarara uye ugare munzvimbo yakanaka. Edza kusunungura misungo yako.
- Sarudza shoko kana mutsara unokosha kune iwe uye unoita kuti unzwe uine rugare. Kana iwe unogona kuedza mazwi "Ham Sah", sanskrit mantra rinoreva kuti "ndini iye".
- Sezvaunofema mukati, zvishoma nezvishoma zvinobudisa izwi "haaam" sekunge uri kunyura mukati mekushambidza kunopisa. Sezvaunenge uchibudisa, zvishoma nezvishoma unobereka kurira "saah", iyo inofanirwa kunzwa seinogomera.
- Fema zvishoma nezvishoma uye zvakasununguka. Inhale kuburikidza nemhino dzako uye pause kwemaviri mashoma. Shandisa muromo wako, zvakare kumbomira kwemaminitsi mashomanana.
- Usanetseka pamusoro pekuti uri kuita sei zvakanaka uye usanetseka kana pfungwa kana manzwiro achiwedzera. Ingoti iwe pachako "O zvakanaka" uye dzokera kune kudzokorora kwako.
- Sezvo nguva yasvika pakuvhara, ramba uchiziva nezvekupema kwako asi gara wakanyarara. Kuziva kuti uri kupi, zvishoma nezvishoma usvinudze meso ako uye simuka zvishoma nezvishoma.
Sources:
Benson H. Relaxation Response. Mind / Body Medicine, eds. Goleman D, Gurin J. New York 1993. Consumer Reports Books, 233-257.
Domar AD, Dreher H. Kuporesa Mwoyo, Utano Hwakanaka. New York 1996. Henry Holt uye Company, 55-65.
Kabat-Zinn J. Mindfulness Kufungisisa: Utano hunobatsira zvekare maitiro echiBuddhist. Mind / Body Medicine, eds. Goleman D, Gurin J. New York 1993. Consumer Reports Books, 259-275.
Leskowitz E, Seasonal Affective Disorder uye Yoga Paradigm: Kuongorora zvakare nezvebasa repineal gland. Chiremba Mafungiro 33; 1990; 155-158.
Massion AO, Teas J, Hebert JR, Wertheimer MD, Kabat-Zinn J. Kufungisisa, kenza yevatin melatonin uye yepamu / yeprostate: Hypothesis uye Preliminary Data. Chiremba Anofunga 44 (1995) 39-46
Tooley GA, Armstrong SM, Norman TR, Sali A. Kuwedzera kwakanyanya munguva yeusiku-plasma mazinga e-melatonin anotevera nguva yekufungisisa. Biological Psychology 53 (2000) 69-78.
Zvinonzwisisika: Mashoko anowanikwa pane ino yepaiti inoitirwa zvinangwa zvekudzidzisa chete uye haisi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.