Tsopano ikubwera miyezi yovuta kwa ambiri, pamene masiku akufupikitsa mosapiririka, thambo lotuwa ndi kusakhalapo kwa dzuŵa zikuvutitsa maganizo, ndipo chimfine chimaoneka ngati chosapeŵeka. Maganizo athu amafika poipa kwambiri, ndipo ambiri aife timakhala aulesi. Koma kwa anthu ena, kugwa ndi nyengo yozizira kumatha kukhala ndi zotulukapo zowopsa kuposa mphwayi ndi kukhumudwa.
Seasonal Affective Disorder (SAD), yomwe imadziwikanso kuti winter blues, sizongopeka za anthu aulesi, achisoni, kapena osasangalala, koma vuto lenileni, lalikulu lomwe lingakhudze aliyense wa nyengo yathu.
Momwe mungadutse miyezi yayitali yozizira - osati kungodutsa, osagwera mu buluu? Ngati mukuvutika ndi vuto la nyengo kapena mukumva kuti kuwonekera kunja kwawindo kukukhumudwitsani, pali njira zambiri zochotsera vutoli, kapena kuchepetsa! Nazi zina mwa izo.
1. Muzigona mokwanira ndipo pitirizani kuchita zinthu za tsiku ndi tsiku
Yesetsani kugona maola 8 tsiku lililonse, ndikudzuka ndikugona nthawi yomweyo. Zochita zanu zatsiku ndi tsiku zidzakuthandizani kukhala amphamvu komanso kuti zinthu zitheke. Kuphwanya malamulo sikungosokoneza, kumawonjezera kukhumudwa. Zoona zake n’zakuti kugona kwa nthawi yaitali ndiponso kudzuka mochedwa kumawonjezera mlingo wa melatonin, womwe umayenderana ndi kuvutika maganizo. Kuphatikiza apo, imaba mphindi ndi maola omwe mungakhale panja, ndipo kuyenda masana ndikofunikira kwambiri kwa anthu omwe akuvutika ndi vuto lachisanu. Tsatirani ulalo uwu kuti mupeze malangizo kwa omwe ali ndi vuto la kugona.
2. Chotsani chizolowezi "chokoma".
Ngati mumakonda kuvutika maganizo, makamaka m'nyengo yozizira, muyenera kuchotsa chizolowezi chodya maswiti. Inde, izi si zophweka, chifukwa kuledzera kwa maswiti ndi ufa mankhwala physiologically amakhudza chimodzimodzi zamoyo kachitidwe monga mankhwala.
Kuwonjezeka kwa kudalira kumeneku m'nyengo yozizira ndikomveka: zakudya za shuga ndi zakumwa zimathandiza kuwonjezera mphamvu. Komabe, kuphulika kwa mphamvu uku kumakhala kwaufupi - ndipo mumamvanso kusweka. Mutha kubwezeretsanso nkhokwe zamphamvu m'njira zina: kudya zakudya zopatsa mphamvu (monga chimanga) ndi zakudya zosavuta (masamba ndi zipatso). Ndipo musakhale ndi zokhwasula-khwasula ndi makeke kapena mipiringidzo yokoma, koma ndi masamba atsopano, mtedza, mbewu. Izi zidzakulepheretsani kupeza mapaundi owonjezera omwe angawonjezere kupsinjika kwanu kwachisanu.
3. Pangani lamulo losuntha momwe mungathere.
Kafukufuku wasonyeza kuti kuchita masewera olimbitsa thupi kungathandize kuthana ndi kuvutika maganizo m'nyengo yozizira. Kuchita masewera olimbitsa thupi kumapangitsa kuti munthu azisangalala komanso amachepetsa kupsinjika maganizo, zomwe nthawi zambiri zimapangitsa kuti anthu azivutika maganizo kwambiri.
Mwa njira, simuyenera kupita ku masewera olimbitsa thupi chifukwa cha izi, makamaka popeza masewera olimbitsa thupi akunja (ngakhale pansi pa mitambo) ndi othandiza kawiri kuposa kuphunzitsidwa m'nyumba. Kuyenda mwachangu, kuthamanga, skiing, sledding ngakhale kusewera snowballs kungakuthandizeni kuthana ndi nyengo yozizira.
4. Idyani zakudya zambiri za omega-3
Asayansi amawona kugwirizana pakati pa kuperewera kwa omega-3 fatty acid ndi kukhumudwa, makamaka kusokonezeka kwa nyengo. Izi zikufotokozedwa ndi mfundo yakuti omega-3 imathandizira mlingo woyenera wa dopamine ndi serotonin - ma neurotransmitters ofunikira kuti athane ndi kuvutika maganizo.
Miyezo yochepa ya serotonin imayambitsa kuvutika maganizo, nkhanza, ndi zikhumbo zodzipha. Ndipo dopamine imapangidwa muubongo poyankha zosangalatsa monga chakudya kapena kugonana. Zotsatira zake ndi zofanana ndi za adrenaline: zimathandiza kuletsa mitundu yosiyanasiyana ya ululu. Thupi lathu lokha silingathe kupanga ma omega-3s, choncho tiyenera kuwapeza kuchokera ku chakudya. Nsomba zamafuta (mackerel, herring, salmon, sardines, anchovies) ndizomwe zimachokera kumafuta acids chifukwa zimakhala ndi mitundu "yamphamvu": eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA). Mafuta a Flaxseed, hemp ndi walnuts ali olemera mumtundu wina wa omega-3, alpha-linolenic acid (ALA).
5. Idyani zakudya zokhala ndi folic acid
Kupatsidwa folic acid kumasintha maganizo athu. Asayansi akusonyeza kuti thupi likhoza kuigwiritsa ntchito popanga serotonin, kupereŵera kwake, monga tanenera, kumayendera limodzi ndi kuvutika maganizo. Magwero a folate amaphatikizapo masamba, oatmeal, mbewu za mpendadzuwa, malalanje, mphodza, nyemba zobiriwira, ndi soya.
6. Dzichitireni nokha chokoleti chakuda
Kafukufuku akuwonetsa kuti chifukwa cha chokoleti chakuda (osachepera 70% koko), thupi lathu limayamba kupanga phenylalanine yambiri, yomwe imathandizira kupanga dopamine mu ubongo. Sungani chokoleti chakuda kwambiri pamanja ndikudya magawo angapo - ngati piritsi la kukhumudwa.
7. Muzimwetulira nthawi zambiri ndikukhala ndi anzanu
Khazikitsani chikhalidwe cha chiyembekezo mwa inu nokha: kumwetulira nthawi zambiri, pangani malo achimwemwe ndi mphamvu mozungulira inu, khalani opanga, werengani zolemba zabwino ndikulumikizana ndi anthu abwino !!!!
Kaŵirikaŵiri, anthu amene amavutika maganizo amapeŵa kucheza ndi anthu, ngakhale mabwenzi apamtima. Ngati muchita izi, ndiye kuti mukudziletsa njira yosavuta komanso yothandiza yopumula: mu kampani yaubwenzi, maganizo athu amayenda bwino, ndipo blues zimachoka.