Cishe uke waqaphela ukuthi ukufunda nje noma ukuzwa igama elithi ukuzamula kukunika isifiso sokuvula umlomo wakho futhi uphefumule kakhulu; awuwedwa, lokho kufisa jikelele njengoba kuthakazelisaKusukela ekilasini kuya ehhovisi kuya esofeni ekhaya, sizamula nsuku zonke ngaphandle kokucabanga kakhulu.
Nakuba kungase kubonakale njengesenzo esilula, izincazelo eziningi zokwenziwa komzimba, imizwa, nezenhlalo ziye zahlongozwa ukuze zizamula. Isayensi iye yachitha imibono edumile futhi yaqinisa eminye, futhi namuhla sinezinkomba eziqinile: kusukela kumbono wokuthi ukupholisa ubuchopho, ngendima yayo ekuzweleni nasekuqapheni, kuya ebuhlotsheni bayo nomjikelezo wokulala nokuvuka nokuqinisekile izinkomba zomtholampilo.
Kuyini ngempela ukuzamula?
Ukuzamula kuyisenzo esingenakuzikhethela lapho sivula khona umlomo wethu kakhulu, sihogele sijule imizuzwana embalwa bese siveza umoya omfushane, ngezinye izikhathi kucishe kufane nokuphefumulela phezulu. Kungase kuhambisane nokuzelula, ukuklebhuka, noma imisindo emincane.
Ku-ethology ichazwa ngokuthi "iphethini emisiwe yesenzo": ukulandelana okungokwemvelo okuthi, uma sekuqalisiwe, iqedwa ngomfutho wesiciYingakho kunzima kakhulu "ukusika" ukuzamula ngesigamu: akuyona i-reflex elula, kodwa iphethini enesiqalo esichazwe kahle nesiphetho.
Ubude besikhathi bungamasekhondi angu-8–10, nakuba kukhona ukuzamula okufushane (cishe amasekhondi angu-3,5) nokunye okude kakhulu kunokuvamile. Ngokuvamile zifika ngokuqhuma, cishe umzuzu phakathi kwazo zonke. umzuzu omude (kulinganiselwa kumasekhondi angaba ngu-68).
Ukuqala isenzo akudingekile ukuba nekhala elicacile: into eyisisekelo ukuphefumulelwa okujulile ngomlomo kanye nokuvuleka okuphelele okuphathekayoAwukwazi "ukuzamula" ngaphandle kokuthi isenzo silahlekelwe yimvelo yaso.
Ngale kokusebenza komzimba, ukuzamula kuwumlayezo onamandla ongasho lutho. Ngokuya ngomongo, ingaxhumana ukukhathala, ingcindezi, isithukuthezi noma ngisho nokwaliwa; ngakho-ke, kwamanye amasiko, kwenziwa imizamo yokufihla lokhu ngokubeka isandla emlonyeni.
Imibono emikhulu: liyini iphuzu lokuzamula?
Umbuzo ubulokhu usetafuleni amashumi eminyaka, futhi ayikho impendulo eyodwa. Imibono eminingana iyahambisana (futhi ngezinye izikhathi iyaqhudelana) ukuchaza umsebenzi wokuzamula kubantu nakwezinye izilwane. Ngezansi, sibuyekeza ezamukelwa kabanzi. ukwesekwa kokuhlola nokubheka.
1) I-oxygenation ne-carbon dioxide: incazelo engahambisani
Kwaphela isikhathi eside kukholakala ukuthi ukuzamula wakhonza ukwandisa umoya-mpilo egazini futhi kuncishiswe CO2, ikakhulukazi ngezikhathi isithukuthezi noma ukozelaKodwa-ke, ucwaningo olufana nolukaRobert Provine (iNyuvesi yaseMaryland) lubonise ukuthi ukuguqula ukugcwala komoyampilo emvelweni akuzange kuguqule imvamisa yokuzamula. buthakathaka kakhulu lo mbono.
Ngaphezu kwalokho, lesi senzo siye sabonwa ezinsaneni cishe emasontweni ayi-11-12, lapho zingakaphefumuli ngamaphaphu: intambo yombilicalLeli qiniso lenza kube mancane kakhulu amathuba okuthi ukuzamula kuyindlela yokukhipha umoya-mpilo.
2) Ukupholisa ubuchopho kanye nendima yezono
I-hypothesis enethonya kakhulu eminyakeni yamuva nje yileyo ukupholisa ubuchophoAbacwaningi abafana no-Andrew Gallup baye babonisa ukuthi, ezilwaneni, izinga lokushisa lobuchopho liyakhuphuka ngaphambi kokuzamula, liyehla ngesikhathi sokuzamula, bese livame ukujwayela. Lokhu kuphakamisa indlela ye-thermoregulatory engasiza ukugcina ubuchopho ngaphakathi kwefasitela elisebenza kahle.
Kulo mugqa, kuphakanyiswe ukuthi ukunyakaza okubanzi kwe-mandible kubangela ukunwetshwa nokufinyezwa kwezindonga ze-maxillary sinus, okuzovumela ukungena nokujikeleza komoya eduze nezakhiwo ze-cranial, okufaka isandla qeda ukushisaUkubuka kwe-anatomical kusekela umbono wokuthi udonga lwangemuva lwe-maxillary sinus lungase lube luncane futhi lube nezimo kakhulu kunalokho okubikwe ezincwadini, okuzokwenza kube lula lo mphumela "wokumpompa".
Idatha eyengeziwe iqinisa umqondo: ukuzamula okwengeziwe kuhlotshaniswe nezimo ze umkhuhlane, futhi abanye ababhali baye basikisela ukuthi ukulungisa umoya we-sinus kungase, esikhathini esizayo, kube nezicelo zomtholampilo zezinkinga zokulala ezifana nokuqwasha, lapho ukulawulwa kokushisa kusebenza khona.
3) Ukubhekwa okunakekile, ukwenza kusebenze kanye nokusetha kabusha
Okunye ukufundwa kuphakamisa ukuthi ukuzamula kusebenza “njengokusetha kabusha” kwesistimu: umfutho omfushane wokusuka esimweni sokwenza kusebenze okuphansi kuye kwesokuqapha okukhulu. Ngemva kokuzamula, iyanda izinga lokushaya kwenhliziyo nomfutho wegazi (kucashunwe ukwanda okungaphezu kwama-25%), okuhambisana nomqondo wokuthi umzimba usheshe ulungele imisebenzi edinga ukugxilisa ingqondo.
Lokhu kuhambisana nokubonwa kokuzamula ngaphambi kokukhuluma esidlangalaleni, ngaphambi nje kokuncintisana, noma ngemva kwezikhathi zokucindezeleka okukhulu, lapho umzimba ufuna ukuphinde uthole indawo yokuphumula. ibhalansi futhi ugxile.
4) Ukuvumelanisa komphakathi kanye nokuxhumana
Ezinhlotsheni zezenhlalo, kuhlanganise nabantu, ukuzamula kungenzeka ukuthi kwavela njengophawu lokuthi iqondisa izifundazwe (ukukhathala, ukushintsha komsebenzi, ukuphumula) eqenjini. Imvelo yayo etheleleka kakhulu kanye nobudlelwano bayo nozwela bukhomba endimeni yokuxhumana, ewusizo ekuvumelaniseni ukuziphatha, isibonelo, ekuqaleni noma ekupheleni kwezikhathi zomsebenzi.
5) Imisipha, amalunga nezindlebe
Kuhlongozwa nengxenye yomshini kakhudlwana: ukuthinta kuzoqina futhi kuphumuze amaqembu emisipha ebusweni nasentanyeni angakwazi ukuhlala isikhathi eside engenzi lutho, okuzogcina ithoni yaleyo ndawo. Ngaphezu kwalokho, ukuvula umhlathi kungasiza ukulungisa ilunga le-temporomandibular nokulinganisa ukucindezela endlebeni emaphakathi, umuzwa ovamile “wezindlebe ezingavalekile.”
6) I-Hemodynamics kanye nokugeleza kwegazi lobuchopho
Kuphakanyiswe ukuthi ukuzamula kusebenze ngokumelene nokuncipha kokugeleza kwegazi ebuchosheni, ukuguqula ingcindezi futhi kube lula ukuhlinzeka ngokusebenza kahle kwe-cerebral blood flow. umoya-mpilo kanye nezakhamzimba esicutshini sezinzwa. Kulo mongo, kuzosebenza kokubili ukugcina ukunaka nokusabela ezikhathini zokucindezeleka ngokomzimba noma ngokwengqondo.
Kungani lithelelana kangaka?
Ukubona, ukuzwa, ngisho nokucabanga ngokuzamula kwandisa amathuba okuba nathi senze okufanayo. Ukuhlolwa kwakudala kubonisa lokho nxazonke 60% wabantu kuphendula ngokunye ukuzamula ngemva nje kokufakaza. Futhi akubona abantu kuphela "abadlulisa" isenzo komunye nomunye: izimfene lo mkhuba nawo ubhaliwe.
Incazelo enethonya yileyo yama-mirror neurons. Lawa manethiwekhi enziwa asebenze kokubili lapho enza isenzo nalapho esibheka kwabanye, futhi kucatshangwa ukuthi abandakanyeka uzwelaKusukela kulo mbono, ukuzamula okuthelelanayo kungaba umphumela wobuchopho bethu bokuxhumana nabantu, ukulingisa okungazi lutho okuvumelanisa izifunda ngaphakathi kweqembu.
Ukusondelana ngokomzwelo nakho kunendima. Ucwaningo olwenziwa eNyuvesi yasePisa lwathola ukuthi ukusulelana kuvame kakhulu phakathi kwamalungu omndeni, bese kuba kubangane, futhi ekugcineni phakathi kwabantu obajwayele noma akwaziwa. Ngaphezu kwalokho, lapho isilinganiso siphansi, kuba isikhathi eside ukubambezeleka phakathi kokuzamula okuphawuliwe kanye nokusabela kuthanda ukuba kude.
Kuyathakazelisa ukuthi “isiphakamiso” esibonakalayo asibalulekile: izithombe ezinemininingwane noma izincazelo zenza kusebenze umfutho, okuphakamisa ukuthi ukumela kwethu ngengqondo kwesenzo. sekwanele ukucupha isekethe.
Ukuzamula kanye nomjikelezo wokulala, ukucindezeleka nempilo
Ukuthinta kuxhumene eduze nezinguquko zesimo: kuvame ukuvela ngaphambi kokulala nokuvuka, ngokuhambisana nokuguquguquka kwamahomoni afana melatoninKuvamile futhi ngezikhathi zokuguquka kwemizwelo: ngemva kokuhlolwa, ngaphambi kokukhuluma esidlangalaleni, noma ngaphambi nje komncintiswano.
Ezingeni lemizwa, izinto ezimbalwa zishintsha amathuba okuzamula. I-Serotonin, i-dopamine, kanye nama-amino acid ajabulisayo afana i-glutamate kanye ne-nitric oxide, phakathi kwabanye. Ohlangothini lwe-inhibitory, ama-peptide e-opioid anciphisa imvamisa yesenzo, okutholakele okuhambisana nomthelela wawo wokuthulisa ezingeni elimaphakathi.
Izakhiwo zobuchopho ezihlobene zifaka i-brainstem (eduze nezikhungo zokuphefumula kanye ne-vasomotor) kanye ne-hypothalamus, ikakhulukazi i-nucleus ye-paraventricular enezinzwa. i-oxytocinergic ezixhuma nezindawo ezifana ne-hippocampus, ama-pons, ne-medulla oblongata. Lesi sakhiwo sihambisana "nesimo esivamile" kanye nemvelo egcinwe kakhulu yokuzamula.
Okunye ukubonwa kwe-neuroimaging kuphakamisa ukubandakanyeka kwe i-precuneus, isifunda esixhunywe ekuzaziseni kanye nezinqubo zokuxhumana nabantu, futhi esenziwe yasebenza imikhuba yokuphefumula efana nokuphefumula iyoga. Nakuba lokhu okutholakele kusikisela, kuningi okusazonqunywa mayelana nemephu yayo esebenzayo.
Emisebenzini yomtholampilo, ukuqonda ukuzamula kungasiza. Kuye kwachazwa ukuthi iziqephu zokuzamula ngokweqile zingandulela ukuhlaselwa kwe migraines noma izenzakalo zesithuthwane, futhi amaphethini abonwe ezinkingeni zesikhashana ze-lobe. Ubudlelwano ne-thermoregulation buye bahlongozwa ekuqwaleni, lapho ukuhlukahluka okuncane kokushisa komzimba kuthonya ukuqala kokulala. ukulala.
Icala elihlukile i-vasovagal syncope: uma othile eqala ukuzamula kaningi ngaphambi nje kokuzizwa enesiyezi (isibonelo, ngemva kokudonsa igazi), kungase kube isandulela sokuwa. Ukushuba kwesimo phakathiKulezi zimo, ukulala phansi ngokuvamile kuvimbela ukuquleka. Okungavamile kakhulu, kodwa okuphawulekayo, ukuzamula ngokweqile okuhambisana nesifo sohlangothi, isithuthwane, noma izifo ze-neurodegenerative ezifana ne-multiple sclerosis; uma iphethini ebonakalayo ivela, kuyatuseka ukufuna iseluleko sezokwelapha.
Ukuzamula embusweni wezilwane (nokuthi isitshelani ngathi)
Ukuzamula akuhlukile ezinhlotsheni zethu kuphela: kubhalwe ezinhlobonhlobo zezilwane ezinomgogodla, kusukela ezinjeni namakati kuya ezihuquzelayo ngisho inhlanziKu-canids yezenhlalo (izimpisi nezinja), ukuvumelanisa kokuthinta kuye kwabonwa, okuyinto ihlose emisebenzini yokubumbana kweqembu. Ezinyameni, ngaphezu kokutheleleka, ingadlala izindima zokulawula ngokomzwelo.
Singathola kubantu nasezimfeneni, ukusulelana kugqama kakhulu, mhlawumbe ngenxa yobunkimbinkimbi bempilo yenhlalo kanye nesakhiwo sezinzwa esikusekelayo. inkimbinkimbi yezenhlaloLokhu kufana kuphakamisa izimpande ezabiwe zokuziphendukela kwemvelo kwesenzo, mhlawumbe, nenani laso lokuxhumana.
Imibuzo evamise ukubuzwa kanye nelukuluku elisekelwe ngokwesayensi
Sizamula kangaki ngosuku? Ezingeni labantu, kuye kwashiwo izibalo ezingaba amasonto amabili ngosuku, nakuba zikhona ukuhlukahluka umuntu ophawulekayo. Umongo ubaluleke ngaphezu kwezinombolo eziphelele.
Ingabe kubi ukubamba ukuzamula? Abukho ubufakazi bokuthi ukuyicindezela kubangela ukulimala okufana nalokhu okuqukethe into engabangela. thimulaOkuvame ukwenzeka wukuthi sigcine sizamula. izikhathi eziningana ngokuthinta okufushane noma "okufihliwe".
Ingabe ama-fetus ayazamula? Yebo, ukuziphatha okuhambisana nokuzamula kuye kwabonwa kusukela ekupheleni kwekota yokuqala yokukhulelwa. Lokhu kutholakala kuqinisa umqondo wokuthi iyiphethini yemoto. okuyisisekelo futhi igcinwe kahle kakhulu.
Ingabe ukwenza kusebenze kuyanda ngemva kokuzamula? Ukubhekwa okuningana kubonisa ukunyuka kwesilinganiso senhliziyo nomfutho wegazi; lokhu kuhambisana nendima yokunaka "microreset" kanye ukuqapha.
Ingabe ihlobene nezindlebe? Ukuvuleka komhlathi obanzi kungasiza ukulinganisa ukucindezela endlebeni ephakathi. Ngakho-ke, ngesikhathi sokushintsha kokuphakama, ukuthinta kwesinye isikhathi kunikeza ukukhululeka.
Ingabe ubulili buthonya? Kuthiwa amadoda azamula kakhulu kunabesifazane, nakuba lo mehluko kufanele uhunyushwe ngokucophelela nangaphakathi ukuhlukahluka zezifundo.
Kuthiwani “ngokubamba umoya”? Ubufakazi obutholakalayo bukhipha umthetho wokuthi ukuzamula kuwukusabela ngokuyinhloko ekuntulekeni komoyampilo noma i-CO2 eyeqile; kunalokho, likhomba isenzakalo esinezici eziningi. izingxenye ezishisayo, social, hemodynamic kanye kusebenze.
Futhi kuthiwani ngama-neurotransmitters? Ukuthinta kuyanda ngokwenza kusebenze amasistimu afana ne-serotonin ne-dopamine, kuyilapho ubukhona be- opiates endogenous ithambekele ekuwunciphiseni, konke okuhambisana nendima yawo ekulinganiseni ukuqapha nokucindezeleka.
Ukuzamula kungaphezulu kakhulu kokububula okujulile nomlomo ovulekile: kuhlanganisa ukushibilika kobuchopho, ukulungisa inkanuko, ukuxhumana nomphakathi, kanye nezimpendulo zasendulo ezizimele. Imvelo yayo yokutheleleka ayiyona into efiselekayo, kodwa inguphawu a ubuchopho bomphakathi ilungiswe kahle ukuze ixhumane nabanye futhi ihlale endaweni ebilayo lapho nje kudingeka.