nkhani

Ngati mukuvutika kugwa kapena kugona, mungafune kuganizira kugula bulangeti lolemera. M'zaka zaposachedwa, mabulangete otchukawa apeza chidwi chochuluka chifukwa cha kuthekera kwawo kukonza kugona bwino komanso thanzi labwino.

Zofunda zolemeranthawi zambiri amadzazidwa ndi timikanda tating'ono tagalasi kapena mapepala apulasitiki opangidwa kuti azipereka mofatsa, ngakhale kupsinjika kwa thupi. Zomwe zimatchedwanso kuti deep touch pressure, kupanikizika kumeneku kwasonyezedwa kuti kumalimbikitsa kumasuka komanso kuchepetsa nkhawa ndi nkhawa, zomwe zimapangitsa kuti zikhale zosavuta kugona ndi kugona usiku wonse.

Ubwino umodzi wogwiritsa ntchito bulangeti lolemera kwambiri ndikutha kulimbikitsa kupanga kwa serotonin ndi melatonin, ma neurotransmitters awiri omwe amagwira ntchito yofunika kwambiri pakuwongolera kugona ndi kukhumudwa. Serotonin amadziwika kuti "feel good" hormone, ndipo kutulutsidwa kwake kumathandizira kuchepetsa nkhawa komanso kumalimbikitsa bata ndikukhala bwino. Melatonin, kumbali ina, ndi yomwe imayang'anira kayendedwe ka kugona ndi kugona, ndipo kupanga kwake kumalimbikitsidwa ndi mdima ndikuletsedwa ndi kuwala. Mwa kupereka kupanikizika kofatsa, kosasinthasintha, mabulangete olemera angathandize kuonjezera kupanga serotonin ndi melatonin, zomwe zimapangitsa kugona bwino komanso kukupatsani tulo tabwino usiku.

Kuphatikiza pa kulimbikitsa kupanga ma neurotransmitters ofunikirawa, kukakamiza kozama komwe kumaperekedwa ndi bulangeti lolemera kungathandizenso kuchepetsa kupanga kwa cortisol ("hormone yopsinjika"). Kuchuluka kwa cortisol kumatha kusokoneza kugona mwa kukulitsa kukhala tcheru komanso kukulitsa nkhawa komanso kusakhazikika. Pogwiritsa ntchito bulangeti lolemera, mutha kuthandizira kuchepetsa kupanga cortisol ndikupanga malo ogona odekha komanso omasuka.

Kuphatikiza apo, kupanikizika pang'ono komwe kumaperekedwa ndi bulangeti lolemera kungathandize kuchepetsa nkhawa, PTSD, ADHD, ndi autism. Kafukufuku akuwonetsa kuti kukakamiza kozama kumatha kukhala ndi bata komanso kuwongolera dongosolo lamanjenje, zomwe zimapangitsa kuti anthu omwe ali ndi vutoli apumule ndikugona.

Pali zinthu zingapo zomwe muyenera kuziganizira posankha bulangeti lolemera. Choyamba, muyenera kusankha bulangeti yoyenera kulemera kwanu. Monga lamulo la chala chachikulu, bulangeti lokhuthala liyenera kulemera pafupifupi 10% ya kulemera kwa thupi lanu. Kuonjezera apo, mufuna kusankha bulangeti lopangidwa ndi nsalu yopuma komanso yabwino, monga thonje kapena nsungwi, kuti musatenthe kwambiri usiku.

Zonsezi, abulangeti lolemeraikhoza kukhala ndalama zabwino ngati mukufuna kukonza kugona kwanu komanso thanzi lanu lonse. Mwa kupereka mofatsa, ngakhale kupsinjika kwa thupi, zofunda izi zimatha kulimbikitsa kupanga serotonin ndi melatonin, kuchepetsa kupanga cortisol, ndikuthandizira kuthetsa zizindikiro za mikhalidwe yosiyanasiyana. Ndiye bwanji osakonza kugona kwanu lero ndi bulangeti lolemera?