Njira zisanu zowonjezera oxytocin mwachilengedwe

Zamkati

• 1. Kukhudza thupi
• 2. Chitani ntchito zabwino
• 3. Yoyamwitsa
• 4. Idyani chakudya choyenera
• 5. Tengani chiweto

Mahomoni a oxytocin amapangidwa mwathupi ndi thupi munthuyo atakhala womasuka komanso otetezeka, koma ndizotheka kulimbikitsa ndikuwonjezera kapangidwe kake kudzera kukugwiranagwirana ndi kutikita minofu, kuphatikiza pakuchita zabwino, kudya bwino kapena kukhazikitsidwa kwa chiweto, mwachitsanzo.

Oxytocin imapezeka mwa amayi ndi abambo, ndipo imadziwika kuti imapangitsa chisangalalo ndikuthandizira pantchito ndi kuyamwitsa, koma ndikofunikanso kukulitsa ubale pakati pawo ndi thanzi, kuphatikiza pake imathandizira kuchepetsa mwayi matenda amisala monga nkhawa.

Chifukwa chake, njira zazikulu zachilengedwe zowonjezera oxytocin ndi izi:

1. Kukhudza thupi

Kukhudzana mwakuthupi monga kukumbatirana, kutikita minofu, kukumbatirana ndi kupindika kumapangitsa kupanga oxytocin, ndipo ndichimodzi mwazomwe zimapangitsa kuti munthu akhale ndi thanzi labwino zikachitika. Kuyanjana kwapakati pa abwenzi ndi njira yowonjezera kukonzedwa kwa hormone iyi, chifukwa ndikofunikira pakumva chisangalalo nthawi zino.

Kuphatikiza apo, kukhala ndiubwenzi wapamtima waubwenzi, pomwe pali kukhulupirirana ndi kukondana, ndibwino pa thanzi chifukwa kumasulidwa kwa adrenaline, norepinephrine, oxytocin ndi serotonin m'magazi, omwe ndi mahomoni omwe amachititsa kuti munthu akhale wachimwemwe komanso wathanzi.

2. Chitani ntchito zabwino

Kukhala wowolowa manja, wowona mtima komanso wachifundo kumatha kukulitsa kuchuluka kwa oxytocin m'magazi, popeza ubongo umatanthauzira malingaliro awa ngati njira zolimbikitsira chidaliro ndikumverera bwino kuthupi, ndikupangitsa kutulutsa kwa hormone iyi.

Kukulitsa mkhalidwe wamaganizidwe abwino, sikungoyambitsa kupanga kwa oxytocin kokha, komanso mahomoni ena monga dopamine, serotonin ndi endorphins, zomwe ndizofunikira pakumverera kwachimwemwe, kuwonjezera pakuchepetsa mwayi wakuwoneka wachisoni ndi nkhawa. Phunzirani zabwino zina zomwe oxytocin imatha kubweretsa m'thupi.

3. Yoyamwitsa

Kuyenda kwa mwana pabere panthawi yoyamwitsa, pomwe mayiyo amakhala womasuka komanso wotetezeka ndikumverera bwino kuyamwitsa, kumakhudza hypothalamus, dera laubongo lomwe limatha kutulutsa oxytocin m'magazi.

4. Idyani chakudya choyenera

Chakudya chopatsa thanzi komanso chopatsa thanzi, chotengera masamba, zipatso, ndiwo zamasamba ndi chimanga chimathandiza kuti thupi liwonjezere kutulutsa kwa oxytocin ndi mahomoni ena athanzi. Pachifukwa ichi, zakudya zokhala ndi vitamini C, magnesium, vitamini D ndi taurine ziyenera kuphatikizidwa pazakudya, kuphatikiza pakugwiritsa ntchito tiyi wachilengedwe pazakudya zomwe zitha kuchepetsa nkhawa, monga chamomile ndi lavender. Onani njira zina zisanu zakumwa tiyi kuti muchepetse nkhawa komanso mantha.

5. Tengani chiweto

Kupezeka kwa chiweto, kuphatikiza pa kuchepetsa cortisol, mahomoni omwe amachititsa kuti munthu azikhala ndi nkhawa, kumawonjezera kuchuluka kwa oxytocin, dopamine ndi serotonin m'magazi. Kuphatikiza pakuchepetsa nkhawa komanso kusungulumwa, kumawonjezera moyo wabwino ndikukhalitsa kwa nthawi yayitali.