Manje kuza izinyanga ezinzima kwabaningi, lapho izinsuku ziba mfushane ngokungabekezeleleki, isibhakabhaka esimpunga nokungabi khona kwelanga kuyacindezela, futhi imikhuhlane ibonakala ingenakugwenywa. Isimo sethu sengqondo siba sibi kakhulu, futhi abaningi bethu bazizwa bevilapha. Kepha kwabanye abantu, ukuwa nobusika kungaba nemiphumela emibi kakhulu kunokunganaki nomoya omubi.
I-Seasonal Affective Disorder (SAD), eyaziwa nangokuthi i-winter blues, akuyona inganekwane yabantu abavilaphayo, abadabukisayo, noma abangajabule, kodwa inkinga yangempela, engathinta wonke umuntu esimweni sezulu sethu.
Ungadlula kanjani ezinyangeni ezinde zasebusika - hhayi nje ukudlula, hhayi ukuwela eblues? Uma unenkinga yokuphazamiseka kwenkathi ethile yonyaka noma unomuzwa wokuthi umbono ongaphandle kwewindi uyakucindezela, kunezindlela eziningi zokuphuma kulesi simo, noma okungenani usinciphise! Nazi ezinye zazo.
1. Lala ngokwanele futhi unamathele enkambisweni yakho yansuku zonke
Zama ukulala amahora ayisishiyagalombili nsuku zonke, bese uvuka uyolala ngasikhathi sinye. Ukwenza kwakho kwansuku zonke kuzokusiza ube nomdlandla futhi wenze izinto zenziwe lula. Ukwephulwa komthetho akugcini nje ngokuxazulula: kubhebhethekisa ukudangala. Iqiniso ukuthi ukulala isikhathi eside nokuvuka sekwedlule isikhathi kukhuphula izinga le-melatonin, elihambisana nokudangala. Futhi, yeba imizuzu namahora ongawachitha ngaphandle, futhi ukuhamba emini kubaluleke kakhulu kubantu abaphethwe yingcindezi yasebusika. Landela lesi sixhumanisi ukuthola amanye amathiphu alabo abanezinkinga zokulala.
2. Susa lo mkhuba “omnandi”
Uma ujwayele izimo ezicindezelayo, ikakhulukazi ebusika, kufanele ulahle umkhuba wokudla amaswidi. Yebo, lokhu akulula, ngoba umlutha wamaswidi nemikhiqizo kafulawa uthinta umzimba wezinhlelo ezifanayo ze-biochemical njengezidakamizwa.
Ukwanda kwalokhu kuncika ebusika kuyaqondakala: ukudla okunoshukela neziphuzo kusiza ukukhulisa amazinga amandla. Kodwa-ke, lokhu kuqhuma kwamandla kuvela ukuthi kube okwesikhashana - futhi uphinde uzwe ukuwohloka. Ungagcwalisa izinqolobane zamandla ngezinye izindlela: ngokudla ama-carbohydrate ayinkimbinkimbi (njengamabele) nama-carbohydrate alula anempilo (imifino nezithelo). Futhi ungabi nesidlwana esinamakhukhi noma amabha amnandi, kepha ngemifino emisha, amantongomane, imbewu. Lokhu kuzokuvimbela ekutholeni amakhilogremu athe xaxa azokwandisa ukucindezeleka kwakho ebusika.
3. Kwenze umthetho wokuhamba ngangokunokwenzeka.
Ucwaningo luye lwabonisa ukuthi ukuvivinya umzimba kungasiza ekulweni nokudangala kwasebusika. Ukuzivocavoca umzimba kuthuthukisa imizwa futhi kunciphise ukucindezeleka, okuvame ukwenza izimo zokudangala zibe nzima kakhulu.
Ngendlela, akudingeki uye ejimini ngalokhu, ikakhulukazi ngoba ukuzivocavoca umzimba ngaphandle (noma ngaphansi kwesibhakabhaka esinamafu) kuphumelela kabili kunokuqeqeshwa endlini. Ukuhamba ngesivinini, ukugijima, ukushibilika eqhweni, ukulingisa izihlibhi ngisho nokudlala amabhola eqhwa kungakusiza ukuba ubhekane nezinkinga zasebusika.
4. Yidla ukudla okunothile okungaphezulu kwe- omega-3
Ososayensi babona ukuxhumana phakathi kwamaphutha we-omega-3 fatty acid kanye nokudangala, ikakhulukazi ukuphazamiseka kwonyaka. Lokhu kuchazwa ukuthi i-omega-3 isekela izinga elifanele le-dopamine ne-serotonin - neurotransmitters edingekayo ukulwa nokudangala.
Amazinga aphansi e-serotonin anesibopho sokudangala, ulaka, kanye nokuthambekela kokuzibulala. Futhi i-dopamine ikhiqizwa ebuchosheni ngokuphendula imizwa emnandi njengokudla noma ucansi. Umphumela wayo ufana nalowo we-adrenaline: kusiza ukuvimba izinhlobo ezahlukahlukene zobuhlungu. Umzimba wethu uqobo awukwazi ukukhiqiza ama-omega-3s, ngakho-ke sidinga ukuwathola ekudleni. Izinhlanzi ezinamafutha (i-mackerel, i-herring, i-salmon, i-sardine, ama-anchovies) yimithombo engcono kakhulu yala mafutha acid ngoba aqukethe amafomu "anamandla kakhulu": i-eicosapentaenoic acid (EPA) ne-docosahexaenoic acid (DHA). Amafutha e-flaxseed, hemp nama-walnut acebile ngolunye uhlobo lwe-omega-3, alpha-linolenic acid (ALA).
5. Yidla ukudla okunothe nge-folic acid
I-folic acid ithuthukisa imizwa yethu. Ososayensi basikisela ukuthi umzimba ungawusebenzisa ukukhiqiza i-serotonin, okuntuleka kwayo, njengoba kushiwo, kuhambisana nokudangala. Imithombo ye-folate ifaka imifino, i-oatmeal, imbewu ye-sunflower, amawolintshi, udali, ubhontshisi obuluhlaza kanye nesoya.
6. Ziphathe kahle ushokoledi omnyama
Ucwaningo lukhombisa ukuthi ngenxa yoshokholethi omnyama (okungenani i-70% cocoa), umzimba wethu uqala ukukhiqiza i-phenylalanine eyengeziwe, yona ebambe iqhaza ekukhiqizeni i-dopamine ebuchosheni. Gcina ibha yetshokholethi omnyama kakhulu bese udla izingcezu ezimbalwa - njengephilisi lesimo esingesihle.
7. Smile kaningi futhi uchithe isikhathi nabangane
Thuthukisa isiko lokuba nethemba kuwe: ukumamatheka kaningi, dala umoya wokuthaba namandla okuzungezile, yiba nobuciko, ufunde izincwadi ezakhayo futhi uxhumane nabantu abaqondile !!!!
Kaningi kunalokho, labo abahlangabezana nobunzima bayakugwema ukuzihlanganisa nabantu, ngisho nabangane abaseduze. Uma wenza lokhu, khona-ke uzincisha indlela elula nephumelelayo yokuphumula: enkampanini enobungane, imizwa yethu iyathuthuka, futhi i-blues iyanyamalala.