Akungabazeki ukuthi kubantu abaningi i-antidepressant engcono kakhulu ukudla okuthuthukisa isimo sengqondo. Lokhu kuyiqiniso impela. Ngokuvamile, ezikhathini zokungazinzi ngokomzwelo, sifinyelela amaswidi, futhi sekuvele kube inkolelo evamile yokuthi ushokoledi iyona engcono kakhulu yokucindezeleka. Kodwa-ke, amaswidi ayisixazululo esihle okwesikhashana kuphela, ngoba ushukela olula ongenampilo uletha ukulimala okungaphezu kokuhle emzimbeni wethu. Ama-antidepressants emvelo ayisixazululo esingcono kakhulu.
Ama-antidepressants emvelo ikakhulukazi lawo mikhiqizo enikeza umzimba ama-carbohydrate adingekayo ukuze usebenze kahle, kodwa angabangeli izinguquko ezisheshayo emazingeni kashukela egazini. Yilokhu kuguquguquka okubangela ukuguquguquka kwemizwa njalo, okungekuhle.
Okokuqala, amaswidi anempilo
Okokuqala, kufanelekile ukunaka imikhiqizo equkethe ubumnandi esibathandayo, kodwa ngesimo sikashukela onempilo. Ziningi izinto ezingokwemvelo ezithatha indawo kashukela omhlophe ocolisisiwe (obizwa ngokuthi “umbulali omhlophe”). Ubumnandi obunempilo bungatholakala kuma-sweeteners emvelo afana nalawa:
- uju, okubuye kube umthombo wamaminerali amaningi;
- isiraphu ye-maple (eyaziwa kakhulu ngabaseCanada);
- amabele okusanhlamvu, isb irayisi, ibhali;
- i-birch sugar xylitol;
- isiraphu ye-agave, umthombo omnandi wama-probiotics emvelo;
- isiraphu yedethi enokuqukethwe okuphezulu kwamavithamini;
- i-stevia - isitshalo esimnandi izikhathi ezingama-300 kunoshukela omhlophe;
- i-liquorice esekelwe ekukhishwe kwezimpande ze-licorice;
- umoba, isithombo sebhitrudi noma i-carob molasses.
Uma siphansi, kufanelekile ukufinyelela emikhiqizweni enoshukela futhi engabangela ukukhiqizwa kwama-endorphin (okuthiwa "i-hormone yenjabulo"), njengoshokoledi owaziwayo, kodwa ngaphandle kwemiphumela emibi yokudla ushukela ekudleni. ifomu elingenampilo. Ama-antidepressants emvelo ashiwo ngenhla ahle kakhulu - futhi ngaphezu kwakho konke anempilo ngokuphelele - izinhlobonhlobo zomzimba olangazelela amaswidi.
Okwesibili, ilanga
Imithi yokucindezeleka yemvelo isizungezile, futhi enye yazo yilanga. Ucwaningo lubonisa ukuthi phakathi nenkathi yeholide, lapho kunelanga eliningi, izinga lama-enkephalin (ama-peptide asebenza ngokufana nama-endorphin, anezindawo ezengeziwe zokunciphisa ubuhlungu) ayanda. Lezi zinto zinomthelela omkhulu ekuthuthukisweni kwenhlalakahle. Kodwa-ke, izinga eliphakeme le-enkephalins akuyona yonke into esiyitholayo ngemisebe yelanga. Ukushiswa yilanga kaningi kuyisidakamizwa esingokwemvelo esisekela ukusebenza kwamasosha omzimba futhi sikhuthaze ukukhiqizwa kukavithamini D esikhumbeni.
Okwesithathu, i-unsaturated fatty acids
Abantu abatholakala benokucindezeleka bahlushwa amazinga ancishisiwe e-omega-3 fatty acids emzimbeni. Ngakho-ke kufanelekile ukunakekela izinhlanzi eziningi ekudleni kwakho. Kunesizathu sabantu abadla izinhlanzi eziningi nezilwane zasolwandle - isibonelo, phakathi kwezakhamuzi zaseJapane - kunezimo ezimbalwa kakhulu zokucindezeleka. Izinhlanzi ezintsha, okufanele zidliwe izikhathi ezingu-2-3 ngesonto, zicebile ku-unsaturated fatty acids.
Kuhle ukukhumbula ukuthi ukucindezeleka kuyisifo okungafanele sithathwe kancane. Ukuqinisekisa inani elifanele lamavithamini, ama-microelements kanye nezinga elifanele lamahomoni emzimbeni kanye noshukela wegazi kuwukuvimbela okungcono kakhulu.