Batho ba nahanang ka linako tse ling ba ikutloa hore mokhoa ona o na le liphello tse ntle tsa bophelo bo botle, tse kang matla a ntlafetseng le a khutsitseng a kelello. Empa ho boetse ho na le lipatlisiso tse qalang tse bontšang hore ho thuisa ho ka ntlafatsa maemo a melatonin, hormone e thusang ho laola boroko 'me e bonahala e susumetsa lihomone tse ling' meleng.
Seo Melatonin e leng sona
Melatonin e hlahisoa ke lesela la phaene bokong.
Rafilosofi Rene Descartes o bitsitse sekhoba sena se senyenyane "setulo sa moea". Mekhoeng ea moea ea Mahindu, mekhoa ea ho thuisa e sebelisetsoa ho tsamaisa matla ho pholletsa le lisebelisoa tse supileng tsa matla 'meleng, kapa li-chakra, mme o khetha ho thibela kapa ho thibela litšoelesa tse amanang le tsona. Gland ea pineal e tšoana le ea chakra e ka holimo ho hlooho 'me ho lumeloa hore e tla susumetsa thabo.
Lipatlisiso
Kamano pakeng tsa melatonin le ho thuisa e ile ea qala ho hlahlojoa ka 1995 ke bafuputsi Univesithing ea Massachusetts Medical Centre ea ho Fokotsa Khatello ea Kelello le Lenaneo la Boipheliso. Kaha melatonin e hlahisoa haholo-holo bosiu, litekanyetso tsa motsoako oa bosiu bo le bong li ile tsa bokelloa 'me tsa lekoa bakeng sa 6- sulphatoxymelatonin, sehlahisoa sa melatonin se nkiloeng e le pontšo e nepahetseng ea litekanyetso tsa melatonine ea mali.
Bafuputsi ba fumane hore basali ba neng ba thuisa ba ne ba e-na le maemo a phahameng haholo ha ba bapisoa le basali ba sa kang ba etsa joalo.
Phuputso e 'ngoe e fumane hore ho thuisa pele ho robala ho eketsa maemo a melatonin bosiung boo. Ha ho keketseho ea litekanyetso tsa melatonin tsa mali tse ileng tsa boleloa bosiu moo barupeluoa ba sa kang ba thuisa. Sena se fana ka maikutlo a hore mokhoa o tloaelehileng oa ho thuisa o hlokahale.
Mekhoa e 'meli ea ho thuisa e thehiloeng ho e sebelisoang lithuputsong tsa lipatlisiso.
E le hore u fumane molemo o moholo, leka ho thuisa ka metsotso e mashome a mabeli ho isa halofo ea hora pele u robala u sebelisa mokhoa oo u ikutloang o phutholohile ho uena.
Mekhoa ea ho Thuisa
- Fumana sebaka se khutsitseng le se pholileng. Lula setulong kapa fatše ka hlooho ea hau, molaleng, le morao empa u se ke ua tiea. Leka ho behella ka thōko menahano eohle ea nakong e fetileng le ea bokamoso mme u lule le hona joale.
- Tseba ho phefumoloha ha hao, ho lebisa tlhokomelo ho maikutlo a moea a kenang le ho tsoa 'meleng oa hao ha u ntse u phefumoloha. Utloa hore mpa ea hao e phahame mme e oa. Hlokomela moea o kenang linkong tsa hao 'me u siee melomo. Ela hloko tsela eo phefumoloho e 'ngoe le e' ngoe e fetohang ka eona e fapaneng.
- Sheba monahano o mong le o mong o tle 'me u tsamaee, ebang o tšoenyehile, o tšohile, o tšoenyehile kapa o na le tšepo. Ha mehopolo e hlaha ka kelellong ea hau, u se ke ua iphapanyetsa kapa ua ba hatella empa u ba hlokomele feela, lula u khobile matšoafo 'me u sebelise phefumoloho ea hau joaloka ankora.
- Haeba u iphumana u khathetse mehopolong ea hau, hlokomela moo u nahanang teng, u sa ahlole, 'me u khutlele ho phefumoloha ha hao. Hopola hore u se ke ua ikitlaetsa haeba sena se etsahala.
- Ha nako e fihla qetellong, lula nako e le 'ngoe kapa tse peli, u tsebe hore na u hokae. Tsoha butle-butle.
- Fumana sebaka sa khutso 'me u lule sebakeng se phomolong. Leka ho phutholoha mesifa ea hau.
- Khetha lentsoe kapa polelo e nang le moelelo o khethehileng ho uena le ho etsa hore u ikutloe u le khotso. Kapa u ka leka mantsoe "Ham Sah", mantra ea Sanskrit e bolelang "Ke 'na eo".
- Ha u ntse u phefumoloha, butle-butle u hlahise lentsoe "haaam" joalokaha eka u teba ka letsatsing le futhumatsang. Ha o ntse o tsoa, butle-butle hlahisa ho "saah" e utloahalang, e lokelang ho ikutloa eka e feheloa.
- Phefumoloha butle-butle le ka tlhaho. Inhale ka nko ea hao le khefu bakeng sa metsotsoana e seng mekae. Exhale ka molomo oa hau, o emisa hape ka metsotsoana e seng mekae.
- U se ke ua khathatseha ka hore na u etsa hantle joang 'me u se ke ua ikutloa u le bobe haeba menahano kapa maikutlo a kena-kenana. Ipotse feela "Oh hantle" 'me u khutlele phetong ea hau.
- Ha nako e fihla qetellong, tsoela pele ho ela hloko phefumoloho ea hau empa u lule u khutsitse. Ho hlokomela hore na u hokae, butle-butle bula mahlo 'me u tsohe butle-butle.
Lisebelisoa:
Benson H. Relaxation Response. Kelello / 'Mele oa Meriana, eds. Goleman D, Gurin J. New York, 1993. Libuka tsa Consumer Reports, 233-257.
Domar AD, Dreher H. Maikutlo a ho folisa, Bophelo bo Botle ba 'mele. New York 1996. Henry Holt le Company, 55-65.
Kabat-Zinn J. Mindfulness Ho Thuisa: Melemo ea bophelo bo botle mekhoeng ea boholo-holo ea Buddhist. Kelello / 'Mele oa Meriana, eds. Goleman D, Gurin J. New York, 1993. Libuka tsa Consumer Reports, 259-275.
Leskowitz E, Ka linako tse ling tse amanang le bothata le ea Yoga Paradigm: Ho hlahlojoa hape ka karolo ea sekhahla sa phaene. Litlhahiso tsa Bongaka 33; 1990; 155-158.
Massion AO, Teas J, Hebert JR, Wertheimer MD, Kabat-Zinn J. Ho Thuisa, kankere ea melatonin le kankere ea matsoele / ea senya: Hypothesis le Lintlha tsa pele. Litlhahlobo tsa Bongaka 44 (1995) 39-46
Tooley GA, Armstrong SM, Norman TR, Sali A. Keketseho e kholo nakong ea bosiu ea plasma ma melatonin maemong a latelang ka nako ea ho thuisa. Biology Psychology 53 (2000) 69-78.
Taba e nepahetseng: Boitsebiso bo boletsoeng setšeng sena bo reretsoe merero ea thuto feela 'me ha bo nkele sebaka keletso, ho hlahlojoa kapa kalafo ke ngaka e nang le tumello. Ha e reretsoe ho koahela mekhoa eohle ea tlhokomelo, likamano tsa lithethefatsi, maemo kapa liphello tse bohloko. U lokela ho batla thuso ea meriana hang-hang bakeng sa bophelo bo botle le ho buisana le ngaka pele u sebelisa mefuta e meng ea phekolo kapa u etse phetoho tsamaisong ea hau.