Okuqukethwe
Lesi sifo saziwa kusukela endulo, yize sasicwaningisiswa kuphela ngekhulu le-XNUMXth, lapho igama elithi "ukucindezeleka»Ukuyikhombisa. Ngaphambi kwalokho, isimo sokucindezeleka nokudangala kweziguli, esingahlala amasonto, noma ngisho nezinyanga, sabizwa i-melancholy.
Ngaphezu kwalokho, igama elifanayo lalisetshenziswa abaphulukisi basendulo, kuhlanganise noHippocrates. Ngale ndlela, wathi "i-melancholy yisifo esehlukile, esihambisana nezimpawu ezithile zomzimba nezengqondo."
Ingabe Ukucindezeleka Kuyisifo Esisesimfashini noma Isimo Sengqondo Esiyingozi?
Ngo-2013 kumagazini “I-JAMA Psychiatry“Kuvele indatshana ethi, ngokocwaningo olwenziwe ososayensi baseMelika, ingcindezi ithinta abesilisa abangama-30.6% kanye nabesifazane abangama-33.3%. Vele, umehluko awumkhulu, kepha kufakazela iqiniso lokuthi abesifazane bathambekele kakhulu kuwo. Ngaphezu kwalokho, emazweni ahlukene, izibalo zezigameko zehlukile.
Isibonelo, ngokweNational Institute of Health and Clinical Excellence (NICE), e-UK, abesilisa abayi-17 kwabayi-1000 nabesifazane abangama-25 kwabangu-1000 bayathinteka. Kodwa-ke, uma futhi sibala abantu abanemizwa yokudangala, inani labo phakathi kwabobulili bobabili lizokhuphukela kubantu abangama-98 ngo-1000.
Ucwaningo olwenziwe e-Australia lukhombise ukuthi ngumuntu oyedwa kwaba-1 abacindezelekile oza kochwepheshe bezofuna usizo, kuyilapho abanye bengazi ukuthi “ubuhlungu obungapheli, ukuqwasha nokukhathala” kuyizimpawu zesifo sengqondo esibi.
Ngendlela, ngisho nakubantu abahlukene, ukucindezeleka kubonakala ngezindlela ezahlukene. Abesilisa nabesifazane, abantu abadala nentsha bangathola izimpawu ezahlukahlukene, ezihambisana nemizwa yokudangala, ukunganeliseki ngokwabo nokukhathala kwaphakade. Kepha okubi kakhulu akusona leso simo isiguli esihlala kuso. Le yimiphumela ebucayi engathinta umzimba wonke futhi idale izinguquko ezingalungiseki.
Ukwelashwa kokucindezeleka
Cishe wonke umuntu uyazi ukuthi namuhla ukucindezeleka kuvame ukwelashwa ngama-anti-depressants. Kodwa-ke, ukwelashwa okunjalo kwezidakamizwa akukeluleki ngaso sonke isikhathi. Lokhu kufakazelwa iqiniso lokuthi ezikhathini zasendulo lesi sifo sasiphathwa ngempumelelo ngomuthi wokwelapha kanye nokuxubana kwezithako eziwusizo.
Namuhla, lapho belapha ukucindezeleka, odokotela beluleka ngokuyinhloko:
- 1 shintsha isitimela somcabango futhi ufunde ukuthanda umhlaba okuzungezile nawe uqobo kuwo;
- 2 chitha isikhathi esithe xaxa nomndeni nabangane;
- 3 xhumana okuningi, ikakhulukazi kwinethiwekhi enkulu yamasayithi nezinkundla zabantu abanomqondo ofanayo, abafunda ndawonye ukuhlala ngaphandle kokucindezeleka;
- 4 hamba ngaphezulu;
- 5 Zivocavoce;
- 6 lahla imikhuba emibi;
- 7 ekugcineni uchaze kabusha ukudla kwakho.
Ukudla Impi Efanelekile Yokulwa Nokucindezeleka
Ucwaningo lwakamuva lukhombisile ukuthi izakhamizi zamazwe aseScandinavia nase-Asia azithambekele kakhulu ekucindezelekeni kunezakhamuzi zakwamanye amazwe. Futhi iphuzu lonke yilokho abakudlayo. Odokotela bathi, noma kungekho ukudla okudakayo, kanjalo, akumele sikhohlwe ukuthi kunokudla okuthile okungasizi ukunqoba kuphela, kepha futhi kuthinte nendlela yokwelashwa okuqhubekayo.
Benza njengesibonelo bonke abantu abafanayo kulezi zifunda ezingenhla, odokotela babala amaqembu okudla okumele abekhona ekudleni kweziguli nasekudleni kwabantu abanempilo ukuvimbela ukuthuthukiswa kwalesi sifo.
- carbohydrate… Ziyizikhuthazi zemizwa ezikhuthaza ukukhiqizwa kwe-serotonin futhi ngaleyo ndlela zithuthukise kakhulu inhlalakahle yethu. Ukuphela kwento ukuthi akubona bonke abasebenziseka ngokulinganayo. Ngakho-ke, kungcono ukufaka esikhundleni sedonathi emnandi ngezithelo, imifino nokusanhlamvu, okungeke kuzuze nje kuphela, kepha futhi kuhlanze umzimba ngenxa yokuqukethwe kwefayibha yokudla okukuyo.
- Ukudla okunothile ngamaphrotheni... Isibonelo, inyama yenkukhu noma ye-turkey. Iqukethe i-tyrosine, eyandisa izinga le-dopamine emzimbeni. Ngenxa yalokho, imizwa yomuntu yokukhathazeka iyanyamalala futhi ukugxila kuyathuthuka, kanye nokwanda kwezinga lamandla abalulekile. Ngaphezu kwenyama ngokwayo, ungadla inhlanzi, i-soy nemikhiqizo yobisi, okusanhlamvu.
- Ukudla kukavithamini B… Zinciphisa ubungozi bokuhlaselwa yilesi sifo. Ngaphezu kwalokho, kungcono ukukhetha amavithamini B2 no-B6, ukuwafaka nge-folic acid. Lokhu kufaka phakathi izithelo, imifino, okusanhlamvu okuphelele, amantongomane nemidumba.
- amino acidikakhulukazi tryptophan. Ivuselela ukukhiqizwa kwe-serotonin futhi ikhulule ukucindezeleka okucasulayo unomphela. Ukuze ugcwalise izinqolobane zomzimba nge-tryptophan, kufanele ungenise ekudleni kwakho inyama eyengeziwe, okungcono inkukhu, inhlanzi, amaqanda, imikhiqizo yesoya, ushokoledi, okusanhlamvu kanye ne-oatmeal.
Ukudla okuphezulu okungu-7 ukusiza ukushaya ukudangala:
Isiphepho. Ucwaningo lwakamuva lukhombisile ukuthi le nkathi ayikwazi nje ukulwa nokucindezeleka, kepha futhi ithuthukise nemiphumela yama-anti-depressants.
Itiye eliluhlaza. Ayigcini nje ngokuba nomthelela omuhle emsebenzini wenhliziyo nobuchopho, kepha futhi iyathambisa futhi ithuthukise nemizwa. Lokhu kungenxa yokuthi iqukethe i-L-theanine, i-amino acid engena ebuchosheni futhi iba nomthelela omuhle ekusebenzeni kobuchopho. Ngaphezu kwalokho, ithathwa ngokushesha futhi isebenze cishe ngaso leso sikhathi.
Inhlanzi. Iqukethe i-omega-3 fatty acids, ebalulekile ekusebenzeni kobuchopho okujwayelekile.
Amantongomane nembewu. Ziqukethe i-alpha-linolenic acid, noma uhlobo lwe-omega-3 acid, ethuthukisa ukusebenza kobuchopho, ikusiza ukuthi uhlale uzolile futhi uvimbele ukukhathazeka, kanye ne-magnesium, enikela ekukhiqizeni i-serotonin.
Ubhanana. Ziqukethe i-melatonin, noma i-hormone esiza ukulawula ukulala. Ngemuva kwakho konke, ukuqwasha kuyimpawu evamile yokudangala.
Isipinashi noma ama-seaweed, noma ngabe yiluphi olunye uhlobo oluzokwenza. Lawa ama-antioxidants emvelo.
Ukhokho. Akugcini nje ngokuthuthukisa imizwa, kepha futhi kukhuthaza ukukhiqizwa kwezakhamzimba ukwenza umsebenzi wobuchopho ujwayelekile. Futhi, ngaphandle kwenani elincane le-caffeine (i-100 ml kakhokho ngophawuda wemvelo wobhontshisi ingu-5-10 mg we-caffeine, engaphansi kathathu kunetiye nezikhathi eziyi-12-15 ngaphansi kwekhofi), i-cocoa iqukethe izinto ezikhethekile ezandisa imizwa futhi wehlise imizwa yokukhathazeka, njengoba kufakazelwa ngokuzama ososayensi abavela e-Australia.
Ukudla okwenza ukucindezeleka kube kubi kakhulu
Isazi sokusebenza kwengqondo esidumile uDeborah Serani encwadini yakhe ethi "Living with Depression" ugcizelela ukuthi ekwelashweni kwayo, okokuqala, kufanelekile ukuyeka iziphuzo ezidakayo kanye ne-caffeine. Azigcini nje ngokukhulisa kakhulu izinga le-glucose emzimbeni, okungaholela ekushintsheni okungazelelwe kwemizwa, kodwa futhi kwenze umuntu azizwe ecasukile, ngaleyo ndlela kubhebhethekise isimo.
Ngaphezu kwalokho, ngezikhathi zokucindezeleka, kungcono ukugwema ukudla okunamafutha ahambayo kanye nama-carbohydrate alula. Lokhu kokubili yimikhiqizo ye-confectionery kanye ne-semi-finished. Ukuwohloka kwemizwa yomuntu ngokugxuma okufanayo emazingeni kashukela egazini, nakho kuthinta isimo somzimba jikelele, futhi kuholele ekuthuthukisweni kwezifo ezahlukahlukene.
Sengiphetha, ngithanda ukuqaphela ukuthi noma ngabe ukhetha yiphi indlela yokubhekana nokudangala, into esemqoka ukukholelwa empumelelweni yakho. Ngemuva kwakho konke, ukucindezeleka akusona isigwebo, kodwa kumane nje kuyingxenye ebalulekile yempilo yanamuhla!
Ngendlela, ngokokuqala ngqa siyithola lapho izalwa, ishiya umhlaba omnandi kamama, futhi awukhumbuli ngakho. Ngakho-ke kufanelekile ukudabuka ngalokho okwazi ukukwenza? Akunjalo.
Yinye kuphela impilo! Ngakho ake sikujabulele!
Siqoqe amaphuzu abaluleke kakhulu mayelana nokudla okufanelekile kokudangala futhi singajabula uma wabelana ngesithombe kwinethiwekhi yokuxhumana noma kubhulogi, ngesixhumanisi saleli khasi: