Zamkatimu
Matendawa amadziwika kuyambira kalekale, ngakhale adaphunziridwa mozama m'zaka za zana la XNUMX, pomwe mawu akuti "maganizo»Kuwonetsa. Izi zisanachitike, maganizo ovutika maganizo ndi ovutika maganizo a odwala, omwe amatha kwa milungu ingapo, kapena miyezi ingapo, ankatchedwa. wozingwa.
Komanso, dzina lomweli linali kugwiritsidwa ntchito ndi asing'anga akale, kuphatikizapo Hippocrates. Mwa njira, iye adanena kuti "kusungunuka ndi matenda osiyana, omwe amatsagana ndi zizindikiro zina za thupi ndi zamaganizo."
Kodi Kuvutika Maganizo Ndi Matenda Amakono Kapena Mkhalidwe Woopsa Wamaganizo?
Mu 2013 mu magazini ".JAMA Psychiatry“Nkhani ina inaoneka kuti, malinga ndi kafukufuku wa asayansi a ku America, kuvutika maganizo kumakhudza amuna 30.6 peresenti ndi 33.3 peresenti ya akazi. Zoonadi, kusiyana sikuli kwakukulu, koma kumatsimikizira mfundo yakuti akazi amakonda kwambiri. Kuphatikiza apo, m'maiko osiyanasiyana, ziwerengero za zochitika ndizosiyana.
Mwachitsanzo, malinga ndi National Institute of Health and Clinical Excellence (NICE), ku UK, 17 mwa amuna 1000 ndi 25 mwa amayi 1000 amakhudzidwa. Komabe, ngati tiwerengeranso anthu omwe ali ndi nkhawa, chiwerengero chawo pakati pa amuna ndi akazi chidzakwera kufika pa anthu 98 pa 1000.
Kafukufuku amene anachitika ku Australia wasonyeza kuti munthu mmodzi yekha mwa 1 alionse amene amavutika maganizo ndi amene amapita kwa akatswiri kuti akamuthandize, pamene ena onse sadziwa kuti “kupweteka kwanthawi zonse, kusowa tulo komanso kutopa” ndi zizindikiro za matenda oopsa a maganizo.
Mwa njira, ngakhale mwa anthu osiyanasiyana, kuvutika maganizo kumaonekera m'njira zosiyanasiyana. Amuna ndi akazi, okalamba ndi achinyamata akhoza kukhala ndi zizindikiro zosiyanasiyana, zomwe zimatsatiridwa ndi kukhumudwa, kusakhutira ndi iwo eni komanso kutopa kosatha. Koma choyipa kwambiri sichili ngakhale mkhalidwe womwe wodwalayo amakhala. Izi ndi zotsatira zoyipa zomwe zingakhudze thupi lonse lonse ndikupangitsa kusintha kosasinthika.
Chithandizo cha kukhumudwa
Pafupifupi aliyense amadziwa kuti masiku ano kuvutika maganizo nthawi zambiri kumathandizidwa ndi mankhwala oletsa kuvutika maganizo. Komabe, chithandizo chamankhwala choterocho sichiri choyenera nthawi zonse. Izi zimatsimikiziridwa ndi mfundo yakuti kale matendawa adachiritsidwa bwino ndi nyimbo zothandizira komanso zovuta za tinctures.
Masiku ano, pochiza kuvutika maganizo, madokotala amalangiza makamaka:
- 1 kusintha sitima maganizo ndi kuphunzira kukonda dziko lozungulira inu ndi nokha mmenemo;
- 2 khalani ndi nthawi yochulukirapo ndi achibale ndi mabwenzi;
- 3 lankhulani kwambiri, makamaka popeza malo ambiri ndi mabwalo a anthu amalingaliro ofanana adawonekera pa intaneti, omwe amaphunzira kukhala opanda kukhumudwa;
- 4 kuyenda zambiri;
- 5 kulimbitsa thupi;
- 6 kuchotsa zizolowezi zoipa;
- 7 potsiriza fotokozaninso zakudya zanu.
Kudya Nkhondo Yoyenera Yolimbana ndi Kukhumudwa
Kafukufuku waposachedwapa wasonyeza kuti anthu okhala m’mayiko a ku Scandinavia ndi ku Asia savutika kuvutika maganizo kusiyana ndi okhala m’mayiko ena. Ndipo mfundo yonse ndi imene amadya. Madokotala amanena kuti, ngakhale kusowa kwa zakudya za kuvutika maganizo, monga choncho, tisaiwale kuti pali zakudya zina zomwe sizingathandize kuthetsa, komanso zimakhudza njira yowonjezera ya mankhwala.
Potengera chitsanzo anthu onse omwewo a zigawo pamwamba, madokotala kulemba magulu chakudya ayenera kupezeka mu zakudya za odwala ndi zakudya anthu wathanzi kupewa chitukuko cha matenda.
- Zakudya… Ndiwopatsa mphamvu zomwe zimalimbikitsa kupanga serotonin motero zimasintha kwambiri moyo wathu. Chokhacho ndikuti si onse omwe ali othandiza mofanana. Choncho, ndi bwino kusintha donut wokoma ndi zipatso, ndiwo zamasamba ndi tirigu, zomwe sizingapindule kokha, komanso kuyeretsa thupi chifukwa cha zomwe zili muzakudya.
- Zakudya zokhala ndi mapuloteni… Mwachitsanzo, nkhuku kapena Turkey nyama. Lili ndi tyrosine, yomwe imawonjezera kuchuluka kwa dopamine m'thupi. Zotsatira zake, nkhawa za munthu zimatha ndipo kukhazikika kumakula, komanso kuwonjezeka kwa mphamvu yofunikira. Kuwonjezera pa nyama yokha, mukhoza kudya nsomba, soya ndi mkaka, nyemba.
- Zakudya za vitamini B… Iwo amachepetsa chiopsezo chokhala ndi matendawa. Komanso, ndi bwino kusankha mavitamini B2 ndi B6, kuwonjezera kupatsidwa folic acid. Izi ndi zipatso, ndiwo zamasamba, mbewu zonse, mtedza, ndi nyemba.
- Amino acidmakamaka tryptophan. Imalimbikitsa kupanga serotonin ndikuchotsa kukhumudwa kokhumudwitsa kosatha. Kuti muwonjezere nkhokwe za thupi lanu ndi tryptophan, muyenera kuyambitsa muzakudya zanu nyama zambiri, makamaka nkhuku, nsomba, mazira, zinthu za soya, chokoleti, nyemba ndi oatmeal.
Zakudya 7 zapamwamba zothandizira kuthana ndi kukhumudwa:
Chiphalaphala. Kafukufuku waposachedwapa wasonyeza kuti zokometserazi sizingangolimbana ndi kuvutika maganizo, komanso zimathandizira zotsatira za antidepressants.
Tiyi wobiriwira. Sikuti amangopindulitsa pa ntchito ya mtima ndi ubongo, komanso amatsitsimula komanso amawongolera maganizo. Izi ndichifukwa choti lili ndi L-theanine, amino acid yomwe imalowa muubongo ndipo imakhala ndi zotsatira zabwino pakugwira ntchito kwaubongo. Komanso, imatengeka msanga ndipo imagwira ntchito nthawi yomweyo.
Nsomba. Lili ndi omega-3 fatty acids, omwe ndi ofunikira kuti ubongo uzigwira ntchito bwino.
Mtedza ndi mbewu. Amakhala ndi alpha-linolenic acid, kapena mtundu wa omega-3 acid, womwe umapangitsa kuti ubongo ugwire bwino ntchito, zimakuthandizani kuti mukhale odekha komanso kupewa nkhawa, komanso magnesium, yomwe imathandizira kupanga serotonin.
Nthochi. Ali ndi melatonin, kapena timadzi timene timathandiza kuti tisagone. Ndipotu, kusowa tulo ndi chizindikiro chofala cha kuvutika maganizo.
Sipinachi kapena udzu wa m'nyanja, ngakhale mtundu wina uliwonse ungachite. Awa ndi ma antioxidants achilengedwe.
Koko. Izo osati bwino maganizo, komanso amalimbikitsa kupanga zakudya kuti normalize ubongo ntchito. Komanso, ngakhale kuti caffeine pang'ono (100 ml ya koko kuchokera ku ufa wa nyemba ndi 5-10 mg wa caffeine, yomwe imakhala yocheperapo kasanu ndi tiyi ndi 12-15 kuposa khofi), koko ili ndi zinthu zapadera zomwe zimawonjezera maganizo. ndi kuchepetsa nkhawa, monga zatsimikiziridwa moyesera ndi asayansi ochokera ku Australia.
Zakudya zomwe zimapangitsa kuti munthu azivutika maganizo kwambiri
Katswiri wodziwika bwino wa zachipatala Deborah Serani m'buku lake "Living with Depression" akugogomezera kuti mu chithandizo chake, choyamba, ndikofunikira kusiya zakumwa zoledzeretsa ndi caffeine. Sikuti amangowonjezera kwambiri kuchuluka kwa shuga m'thupi, zomwe zingayambitse kusinthasintha kwadzidzidzi, komanso kumapangitsa munthu kukhala wokwiya, potero kukulitsa vutoli.
Kuonjezera apo, panthawi ya kuvutika maganizo, ndi bwino kupewa zakudya zokhala ndi mafuta odzola komanso zakudya zosavuta. Izi ndi zonse za confectionery ndi theka-omaliza. Kuipiraipira munthu maganizo kudzera yemweyo kudumpha mu misinkhu shuga, iwonso zimakhudza ambiri chikhalidwe cha thupi, ndi kuyambitsa chitukuko cha matenda osiyanasiyana.
Pomaliza, ndikufuna kuzindikira kuti ziribe kanthu kuti ndi njira yotani yothanirana ndi kuvutika maganizo yomwe mumasankha, chinthu chachikulu ndicho kukhulupirira kupambana kwake. Kupatula apo, kukhumudwa si sentensi, koma chimodzi mwazinthu zofunika kwambiri pamoyo wamakono!
Mwa njira, kwa nthawi yoyamba timakumana nazo pa kubadwa, kusiya mayi wamng'ono momasuka dziko, ndipo ngakhale kukumbukira za izo. Ndiye kodi ndi bwino kudzimvera chisoni ndi zomwe mungathe kuchita? Ayi ndithu.
Pali moyo umodzi wokha! Choncho tiyeni tisangalale nazo!
Tatolera mfundo zofunika kwambiri pazakudya koyenera kwa kupsinjika maganizo ndipo tingakhale othokoza ngati mutagawana chithunzi pa malo ochezera a pa Intaneti kapena mabulogu, ndi ulalo wa tsambali: