Na Ruri Ho Lemalla ke “Mokhoa o Mobe” Feela? — Ho Senola Saense e ka Morao Hoona
Ha batho ba utlwa lentswe “ho lemalla”, ba bangata hang-hang ba nahana ka batho ba tsubang, makhoba a tahi, makhoba a Inthanete, kapa tšebeliso e mpe ea lithethefatsi.
Hangata ho bonahala eka hang ha motho a bitsoa “lekhoba,” ho bolela ho senyeha, ho lahleheloa ke taolo, le timetso.
Empa ho ea ka pono ea saense, ho lemalla ho hang hase lentsoe le tšoanang le “matla a fokolang.” Ha e le hantle, ke karolo ea mekhoa ea boko ba motho.
Kajeno, a re hlahlobeng liphiri tsa bokhoba ba tahi ka litsela tse tharo: mahlale a boko, pono ea sechaba, le bokoali e le thuto ea mohlala.
1. Ke Hobane’ng ha Boko bo “Lemalla”? - Sisteme ea Moputso oa Dopamine
Boko ba motho bo na le "tsamaiso ea moputso" ea tlhaho, e laoloang ke dopamine.
Ha u ja chokolete, u finyella sepheo, kapa u fumana thoriso, boko ba hao bo ntša dopamine, bo romela molaetsa: “O entse hantle, ha re e etseng hape!”
Mokhoa ona o bile teng ho thusa ho phela, ho netefatsa hore re lula re latela mekhoa e re tsoelang molemo:
● Ho ja (ho tiisa matla)
● Ho thabela botsoalle (ho netefatsa tšebelisano-'moho)
● Ho ithuta (ho fumana lisebelisoa tse ling)
Bothata ke hore lintho tse itseng kapa boitšoaro bo ka hiaktsamaiso ena. Nicotine, joala, k'hok'heine, papali ea chelete le lipapali tsa marang-rang kaofela li ka tsosa tokollo e kholo ea dopamine, ho feta kamoo mesebetsi ea letsatsi le letsatsi e fanang ka eona.
Sephetho? Boko bo qala ho lumela: "Sena se bohlokoa ho feta ho ja."Ke nakong eo bokhoba bo hlahang.
Bopaki ba mahlale:
Lipatlisiso tse tsoang ho Setsi sa Naha sa Tšebeliso e Mpe ea Lithethefatsi (NIDA)e bontša hore lintho tse lemalloang li ka eketsa maemo a dopamine bokong ka 150%–300%, athe meputso ea tlhaho (joalo ka lijo kapa boikoetliso) hangata e e eketsa feela ka 50%–100%.
2. Ho Lemalla Hase "Ho Hloka Tšepo" - The Brain's Plasticity
Batho ba bangata ba nahana hore bokhoba ba tahi bo tšoana le ho oela ka mokoting o se nang moeli. Ha se 'nete.
Neuroscience e bontšitse hore boko bo na le polasetiki e phahameng.
Ka ho kenella ka nepo, potoloho ea moputso oa boko e ka "setsuoa bocha":
● Tšehetso ea meriana: Nicotine Replacement Therapy (NRT), phekolo ea methadone - li-substitutes tse bonolo ho fokotsa butle-butle ho itšetleha.
● Mekhoa e meng ea boitšoaro: Boikoetliso, ho thuisa, kapa 'mino - mekhoa e phetseng hantle ea ho fana ka "dopamine e ntle."
● Ho kenella kelellong: Cognitive Behavioral Therapy (CBT), ho thusa bakuli ho tseba le ho sebetsana ka katleho le litakatso.
Lintlha tse tšehetsang:
● Ho latela a WHOtlaleho, litšebelisano tsa mahlale lia thusa ho feta 70% ea batho ba itšetlehileng ka bokoalifinyella phokotso e kholo nakong ea likhoeli tsa 6-12.
● Thuto ka The Lancete fumane hore boikoetliso ba aerobic bo tloaelehileng bo eketsa litekanyetso tsa ho tlohela ka 30%–50%.
3. Na ho Lemalla ho Fosahetse Kamehla?
Hangata re hlalosa bokhoba ba tahi e le "modemona," empa ho latela pono ea ho iphetola ha lintho, bokhoba bo boetse ke mofuta o mong oa tšusumetso ea motho.
● Itloaetse ho lemalla: Batho ba bang ba matha marathone kapa ba lula sebakeng sa boikoetliso - boko bo mpa bo nkile sebaka sa "ho lemalla lithethefatsi" ka boikoetliso.
● Ho ithuta ho lemalla: Bo-rasaense ba bang le litsebi ba ameha haholo ka lipatlisiso, ba khanna tsoelo-pele ea tsebo.
● Ho lemalla ka boqapi: Hangata baetsi ba litšoantšo ba kena "boemong ba ho phalla" ha ba ntse ba theha - boemo bo tšoanang le mekhoa ea ho lemalla.
Ho lemalla ha se feela botšo kapa bosoeu. Senotlolo se ho seo motho a lemaletseng sona.
Haeba e le lithethefatsi kapa koae, e senya bophelo bo botle; haeba e le thuto kapa lipapali, e ka fetoloa matla a ho khanna a nepahetseng.
4. Re ka Ithuta Eng ho Saense ea ho Lemalla?
● Ho lemalla bokhoba hase ho hlōleha boitšoarong: Ke phello ea hore na boko bo sebelisana joang le tikoloho ea bona.
● Mehato ea mahlale e sebetsa hantle: Ho kopanya mekhoa ea bongaka, ea kelello le ea boitšoaro ho ka fokotsa ho itšetleha haholo.
● Sechaba se hloka taolo e utloahalang: Leha e le mesebetsi ea bodemona kapa ea ho inehela - saense le leano li tlameha ho ts'oarana molemong oa bacha le bophelo bo botle ba sechaba.
Qetello
Ho lemalla ka bobona ha ho tšose. Se tšosang ke leeme le mabitso a bodemona.
Saense e re bolella: bokhoba bo ka utloisisoa, 'me bo ka tataisoa.
Mohlomong nakong e tlang, ha re bua ka “ho lemalla,” re ke ke ra nahana feela ka koae kapa lithethefatsi, empa ka mokhoa oa ho fetola tjantjello ena ea mantlha ea motho hore e be matla a matlafatsang tsoelo-pele ea bophelo bo botle le sechabeng.