Litsela tse 5 tsa ho eketsa oxytocin ka tlhaho

Litaba

• 1. Ho kopana le 'mele
• 2. Itloaetse liketso tse ntle
• 3. Ho nyants'oa
• 4. Ja lijo tse leka-lekaneng
• 5. Amohela phoofolo ea lapeng

Hormone oxytocin e hlahisoa ka tlhaho ke 'mele ha motho a phutholohile a bile a bolokehile, empa ho a khonahala ho hlasimolla le ho eketsa tlhahiso ea eona ka ho ama' mele ka ho kopa le ho silila, ho kenyelletsa tloaelo ea liketso tse ntle, ho ja ka phepo e nepahetseng kapa ho amohela mohlala, phoofolo ea lapeng.

Oxytocin e fumaneha ho basali le banna, 'me e tsejoa e le eona e bakang thabo le thuso ka ho pepa le ho anyesa, empa hape ho bohlokoa ho ntlafatsa likamano le boiketlo ba batho, ntle le moo e ikarabella ho fokotsa menyetla ea lefu la kelello joalo ka ho tšoenyeha.

Kahoo, mekhoa ea mantlha ea tlholeho ea ho eketsa oxytocin ke:

1. Ho kopana le 'mele

Ho ikopanya 'meleng ka mokhoa oa ho hakana, ho silila, ho kakatletsa le ho pholla ho hlohlelletsa tlhahiso ea oxytocin, mme ke e' ngoe ea lisosa tsa boiketlo ha e etsoa. Kamano e haufi-ufi pakeng tsa balekane hape ke tsela ea ho eketsa tlhahiso ea hormone ena, hobane e bohlokoa molemong oa ho ikutloa u thabile linakong tsena.

Ntle le moo, ho ba le likamano tse tebileng tsa setsoalle, moo ho nang le ts'epo le lerato, ho molemo bakeng sa bophelo bo botle hobane ho na le tokollo ea adrenaline, norepinephrine, oxytocin le serotonin maling, e leng lihormone tse ikarabellang bakeng sa maikutlo a thabo le boiketlo.

2. Itloaetse liketso tse ntle

Ho fana ka seatla se bulehileng, ho tšepahala le ho ba le kutloelo-bohloko ho khona ho eketsa maemo a oxytocin maling, joalo ka ha boko bo fetolela maikutlo ana e le litsela tsa ho khothaletsa boits'epo le maikutlo a matle 'meleng, ho baka tlhahiso e eketsehileng ea hormone ena.

Ho hlaolela boemo bo botle ba maikutlo, ha ho susumetse tlhahiso ea oxytocin feela, empa le lihormone tse ling tse kang dopamine, serotonin le endorphins, tse bohlokoa molemong oa maikutlo a thabo, ntle le ho fokotsa menyetla ea ponahalo ea khatello ea maikutlo le matšoenyeho. Ithute melemo e meng eo oxytocin e ka e tlisetsang 'mele.

3. Ho nyants'oa

Ho sisinyeha ha lesea ka letsoeleng nakong ea kanyeso, ha mosali a ikutloa a phutholohile a bile a sireletsehile a bile a ikutloa a le motle bakeng sa ho anyesa, ho ba le phello hang-hang ho hypothalamus, sebaka sa boko se khonang ho ntša oxytocin hore e kene maling.

4. Ja lijo tse leka-lekaneng

Lijo tse leka-lekaneng le tse phetseng hantle, tse ipapisitseng le meroho, litholoana, meroho le lijo-thollo li thusa 'mele ho eketsa tlhahiso ea oxytocin le lihormone tse ling tsa boiketlo. Bakeng sa morero ona, lijo tse nang le vithamine C, magnesium, vithamine D le taurine li lokela ho kenyelletsoa lijong, ntle le ts'ebeliso ea li-tea tsa tlhaho lijong tse ka fokotsang matšoenyeho, joalo ka chamomile le lavender. Sheba likhetho tse ling tse 5 tsa tee ea tlhaho ho fokotsa matšoenyeho le letsoalo.

5. Amohela phoofolo ea lapeng

Boteng ba phoofolo ea lapeng, ntle le ho fokotsa cortisol, hormone e ikarabellang bakeng sa khatello ea maikutlo, e eketsa maemo a oxytocin, dopamine le serotonin maling. Ntle le ho fokotsa ho tšoenyeha le ho jeoa ke bolutu, e eketsa maikutlo a boiketlo le ho e lelefatsa nako e teletsana.