Mhedzisiro Yekushushikana Pakugadzirwa Kwemahormone eCortisol
Kushushikana mupfungwa inzira yechisikigo yemuviri yekupindura kunjodzi dzakasiyana-siyana kana kumanikidzwa kubva kunzvimbo yakakomberedza. Iyi nzira yehupenyu ine basa rekugadzirisa zvinhu rakanangana nekubatsira vanhu kurarama. Zvisinei, kushushikana kunoramba kuripo kana kunogara kwenguva refu kunogona kukanganisa hutano. Imwe yenzira huru iyo kushushikana kunokanganisa nayo muviri ndeyekugadzirwa kwehomoni ye cortisol. Chinyorwa chino chichaongorora zvakadzama mhedzisiro yekushushikana pakugadzirwa kwe cortisol, pamwe nemhedzisiro yayo yenguva pfupi nerefu.
Chii chinonzi cortisol hormone?
Homoni inonzi cortisol inozivikanwawo se "stress hormone." Cortisol inogadzirwa nema adrenal glands, ari pamusoro peitsvo. Kugadzirwa kwecortisol kunodzorwa neHPA (hypothalamic-pituitary-adrenal) system, iyo inosanganisira zvikamu zvitatu zvikuru: hypothalamus, pituitary gland, uye adrenal glands. Cortisol inoita basa rakakosha mumabasa akasiyana-siyana emuviri, anosanganisira kudzora metabolism, immune response, uye kupindura kustress.
Maitiro Ekugadzira Cortisol Munguva Yekushushikana
Kana munhu akasangana nekushushikana, uropi, kunyanya hypothalamus, hunotumira chiratidzo kugland repituitary kuti riburitse adrenocorticotropic hormone (ACTH). ACTH inobva yakurudzira magland eadrenal kuti agadzire nekuburitsa cortisol muropa. Cortisol inobva yashanda nekuwedzera huwandu hweshuga muropa, kuvandudza mafuta, mapuroteni, uye carbohydrate metabolism, uye kudzvinyirira masoja emuviri kuti atsigire muviri mukutarisana nekushushikana.
Mhinduro Yenguva Pfupi Kuwedzerwa kweCortisol
Mumamiriro ezvinhu anonetsa zvakanyanya kana kwenguva pfupi, kuwedzera kwemazinga e cortisol kunogona kubatsira zvikuru. Nekupa simba rakawanda kuburikidza nekuwedzera kwemazinga eshuga muropa, cortisol inobatsira muviri kurarama nemamiriro ezvinhu anoda kutiza kana kuramba, anozivikanwa se "kurwisa kana kutiza". Uyezve, cortisol inewo mhedzisiro yekudzivirira kuzvimba iyo inogona kubatsira kupora mushure mekukuvara.
Kukanganisa Kwenguva Refu uye Kushungurudzika Kusingaperi
Matambudziko anomuka kana kushushikana kukaramba kuripo, zvichireva kuti kunoramba kuripo kwenguva yakareba pasina rubatsiro rwakakwana kana kupora. Mumamiriro ezvinhu akadaro, kugadzirwa kwecortisol kunoramba kuripo kwenguva yakareba, izvo zvinogona kukonzera migumisiro yakasiyana-siyana yakaipa mumuviri. Mimwe migumisiro yenguva refu yekushushikana kwenguva refu uye mazinga ecortisol akakwira anosanganisira:
1. Matambudziko eMetabolic Metabolism:
Kuwanda kwecortisol nguva dzose kunogona kukanganisa mashandiro emuviri, kusanganisira kuwedzera njodzi yekufutisa, chirwere cheshuga cherudzi rwechipiri, uye chirwere chemetabolic. Cortisol inogona kuwedzera havi yekudya, kunyanya kune chikafu chine mafuta akawanda neshuga, izvo zvinoita kuti munhu awedzere uremu.
2. Simba reMuviri Risina Kusimba:
Rimwe remabasa e cortisol nderekudzvinyirira mashandiro emuviri kudzivirira kuzvimba kwakanyanya. Zvisinei, kana huwandu hwe cortisol hwakwira kwenguva yakareba, izvi zvinogona kukonzera kudzikira kwekugona kwemuviri kurwisa hutachiona nekugadzirisa nhengo dzemuviri, zvichiwedzera njodzi yekurwara.
3. Kukanganisa Kwazvinoita Pamuviri Wemwoyo:
Kuwanda kwecortisol nguva dzose kunobatanidzwa nekuwedzera kweropa uye kuchinja kwemafuta mumuviri, izvo zvinowedzera njodzi yechirwere chemwoyo nestroke. Cortisol inokanganisa kupararira kwemafuta mumuviri, kazhinji ichiwedzera kuunganidzwa kwemafuta mudumbu, izvo zvinozivikanwa kuti zvinokonzera njodzi yemwoyo.
4. Mhedzisiro paSistimu yeTervous:
Kushushikana kwenguva refu kunobatanidzwa nekusashanda zvakanaka kwepfungwa, kutadza kurangarira, uye kudzikira kwehuwandu hwehuropi munzvimbo dzakakosha dzakadai sehippocampus. Izvi zvinogona kukanganisa kudzidza, kuisa pfungwa pachinhu chimwe chete, uye kuita sarudzo.
5. Kukanganisa Hutano Hwepfungwa:
Kugadzirwa kwecortisol yakawandisa uye kwenguva refu kunobatanidzwawo nematambudziko ehutano hwepfungwa akadai sekuzvidya mwoyo, kuora mwoyo, uye matambudziko ekurara. Cortisol inokanganisa ma neurotransmitters muuropi, akadai se serotonin ne dopamine, izvo zvine basa guru mumanzwiro nemanzwiro.
Kugadzirisa Kushushikana uye Kuderedza Kugadzirwa kweCortisol
Kudzora kushushikana kwakakosha pakudzivirira migumisiro yakaipa ye cortisol yakakwira. Heano mamwe maitiro aunogona kushandisa kudzora kugadzirwa kwe cortisol uye kuchengetedza kuenzana kwemuviri:
1. Matekiniki Ekuzorora: Matekiniki akadai sekufungisisa, yoga, kufunga zvakanaka, uye kufema zvakadzika zvinogona kubatsira kuderedza kushushikana uye huwandu hwe cortisol.
2. Kurovedza muviri nguva dzose: Kurovedza muviri kunobatsira kuderedza cortisol uye kuburitsa ma endorphins, ayo anovandudza mafungiro uye anobatsira kuderedza kushushikana.
3. Wana Rara Rakakwana: Kurara kwakanaka kwakakosha pakuderedza huwandu hwe cortisol mumuviri uye kupora kubva mukushushikana.
4. Kudya zvine mwero: Kudya chikafu chine hutano uye chakakwana, chakapfuma mumichero, miriwo, mapuroteni, nemafuta ane hutano kunogona kubatsira kudzora kugadzirwa kwemahormone, kusanganisira cortisol.
5. Kudzora Nguva uye Zvinhu Zvinokosheswa: Kuronga nguva zvakanaka uye kuisa zvinhu zvinokosheswa kunogona kubatsira kuderedza basa rakawandisa uye kushushikana kwarinokonzera.
6. Rutsigiro Rwevanhu: Kutsigirwa nemhuri, shamwari, kana mapoka evanhu kunogona kupa kugadzikana kwepfungwa uye kuderedza kunzwa kwekusurukirwa kana kushushikana.
Mhedziso
Kushushikana chinhu chakakosha muhupenyu hwevanhu, asi kuramba uchipindura muviri wako nemazinga akakwira e cortisol kunogona kukanganisa hutano hwemuviri nepfungwa. Nokudaro, zvakakosha kuziva kukosha kwekugadzirisa kushushikana zvinobudirira. Kuburikidza nenzira dzakadai senzira dzekuzorora, kurovedza muviri, kurara zvakakwana, uye kudya zvine hutano, tinogona kudzora huwandu hwe cortisol zviri nani uye kudzivirira migumisiro yakaipa. Kuchengetedza huwandu hwakaringana hwemahormone, senge cortisol, hakusi kungoderedza kushushikana chete asiwo kuve nechokwadi chekuti miviri yedu nepfungwa zviri mumamiriro akanaka ekutarisana nematambudziko ezuva nezuva.
