Ukulwa nezilingo kuyimpi engapheli esiyilwa ezingqondweni zethu. Ukusuka ekumelaneni nophudingi ophudingisiwe kuye ekugwemeni imikhuba eyingozi, ukuzithiba kuyisihluthulelo sokugcina indlela yokuphila enempilo nekhiqizayo. Kodwa kwenzekani ebuchosheni bethu lapho sibhekene nesilingo? I-Neuroscience inikeze izimpendulo ezithokozisayo mayelana izinqubo zobuchopho lokho kuthonya izinqumo zethu.
Amasistimu amabili angqubuzanayo ngaphakathi kobuchopho bethu
Ngokocwaningo lwezinzwa, ubuchopho bethu busebenza ezinhlelweni ezimbili lapho kufanele senze izinqumo:
- Isistimu yomvuzo esheshayo: Iphethwe yi- i-nucleus accumbens kanye nezinye izifunda zesistimu ye- limbic, enesibopho sokukhiqiza imizwa yobumnandi. Lapho sibona okuthile okukhangayo, lesi simiso siyajika futhi sisishukumisele ukuba senze izinto ngokuxhamazela.
- Isistimu yokulawula ephezulu: Kutholakala ku- i-prefrontal cortex, isiza ukulawula ukuziphatha kwethu ngokucabangela izinjongo zesikhathi eside. Unomthwalo wemfanelo we ukuzithiba kanye nokwenza izinqumo eziphusile.
Lezi zinhlelo ezimbili zivame ukungqubuzana lapho sibhekene nesilingo. Ngenkathi i-nucleus accumbens isicindezela ukuba sinikeze, i-prefrontal cortex izama ukusivimbela ekusebenzeni ngokuzithiba.
Sisebenza kanjani isilingo ebuchosheni?
Indlela yesilingo iqala lapho isikhuthazo, njengephunga lokudla okumnandi noma ukubona into oyifunayo, ivuselela i-dopamine ku-nucleus accumbens. Lokhu kukhululwa kwe-neurotransmitter kudala umuzwa wokwaneliseka, kusishukumisela ukuba sifune lowo mvuzo.
Nokho, indlela umuntu ngamunye asabela ngayo ukulingwa kuyahlukahluka kuye ngezici ezihlukahlukene:
- Okuhlangenwe nakho kwangaphambilini: Uma siye savumela umfutho izikhathi eziningi, kuba nzima kakhulu ukumelana nawo esikhathini esizayo.
- Amandla aqeqeshiwe: Abantu abane-prefrontal cortex ethuthuke kakhulu banesikhathi esilula sokumelana nokwaneliseka ngokushesha.
- Isimo somzwelo: Ukukhathazeka noma ukucindezeleka kungenza buthaka ukuzithiba, kukhulise ukuthambekela.
Ukubaluleka kokuzithiba ekuphileni kwansuku zonke
Ukuzithiba kubalulekile ezicini eziningi zokuphila. Ngaphandle kwayo, sisheshe siwele emikhubeni eyingozi njenge ukuhlehlisa, ukusetshenziswa ngokweqile kokudla okungenampilo noma ukuphathwa kabi kwezimali.
Ukuhlolwa okudumile okuvela eNyuvesi yaseStanford, eyaziwa ngokuthi ukuhlolwa kwe-marshmallow, yabonisa ukuthi izingane ezibonisa ukumelana kakhulu nesilingo zazuza imiphumela engcono kakhulu yezifundo nempumelelo ekuphileni kwabantu abadala. Lokhu kusikisela ukuthi Ukuzithiba kuwukhiye wokubikezela lenhlalakahle yesikhathi esizayo.
Amasu okuqinisa amandla akho
Nakuba isilingo siyingxenye yokuphila engenakugwenywa, Singakwazi ukuqeqesha ubuchopho bethu ukuthuthukisa ukumelana nomfutho. Amanye amasu asebenzayo afaka:
- Ziqhelelanise nezilingo: Gwema ukuzichaya ezimweni eziyingozi. Uma udla ukudla, ungakugcini ukudla okungenampilo ekhaya.
- Prakthiza ukuqaphela: Ukuzindla nokucabangela kusiza ukuqinisa i-prefrontal cortex, ukuthuthukisa ukuzithiba.
- Sebenzisa indlela yokuhlehlisa: Uma uzwa isifiso sokuvumela umfutho othile, yibambezele imizuzu embalwa. Ngokuvamile, ukushuba kwesifiso kuyehla.
- Khumbula imiphumela yesikhathi eside: Zibone ngeso lengqondo izinzuzo zokumelana nesilingo kanye nomthelela omuhle esiyoba nawo ekuphileni kwakho.
Singakwazi yini ukuguqula ingqondo ukuze sithuthukise ukuzithiba?
I-Neuroscience iveze ukuthi ubuchopho buyipulasitiki ephezulu, okusho ukuthi singaqinisa ikhono lethu lokuzilawula ngokuzijwayeza nokuqeqeshwa. Eminye imisebenzi enomthelela kulokhu ihlanganisa:
- Ukuvivinya umzimba: Imisebenzi efana nokugijima noma i-yoga ithuthukisa umsebenzi we-prefrontal futhi yehlise ukusukunyelwa.
- Imikhuba enempilo: Ukulala kahle nokudla ukudla okulinganiselayo kuthuthukisa ukusebenza kobuchopho.
- Izinselele zengqondo: Imidlalo yamasu nezindida zisiza ukwakha ukuqina ngokumelene nesilingo.
Ukulwa nezilingo akuyona nje indaba yokuzimisela, kodwa ukuqonda izindlela zobuchopho bethu nokuyiqeqesha ngendlela efanele. Ngokuzijwayeza namasu afanelekile, singathuthukisa ikhono lethu lokwenza izinqumo eziphusile ezihambisana nemigomo yethu yesikhathi eside.