Ruah sur lai leh van a thim lai pawhin i rit a, i bo a, i lungngai em? Chutih rual chuan thil thlum tak ei mai mai i duh em? Hei hi nangmah chauh a ni lo. Hetiang hi mi tam takin kan tawng tawh a. Vawiin hian hetiang thil hi engvanga lo awm nge kan tih leh kan tih theih dan tur kan sawi dawn nia.
He khaw lum leh khaw vawt nena lo awm he sad mood disorder (SAD) hi eng nge ni?
He natna hi damdawi lam chuan ‘Seasonal Affective Disorder (SAD)’ tia hriat a ni. Khaw lum leh khaw vawt nena inzawm, mood disorder chi khat a ni. Kum khat chhunga ni thim ber leh ni chhuak tlem ber lai a awm fo thin. Sri Lanka ramah hian thlasik vur tla kan nei lo nain, he dinhmun hi ruah sur chhunzawm zel leh van boruak thim tak karah a awm thei a ni.
A awlsam zawngin sawi ila, ni eng a tlahniam chuan kan thluaka hormone hlim tak serotonin siam chhuah a tlahniam a, chu chu chemical pakhat a ni a, chu chuan kan mood level tha taka awm tir theitu a ni. Chuvangin, he serotonin level a tlahniam hian lungkhamna, lungngaihna leh boredom ang chi thil kan nei tan thin.
Hetiang natna lan chhuah dan thenkhat chu:
- Chhan awm lovin lungngaihna leh lungkhamna nei.
- Nilengin mutthilh leh mut tam lutuk.
- Mahni inngaihsakna hniam tak neih.
- Tun hmaa i hriat ngai loh thil tenau ber pawh ngaihtuah lutuk.
- Thinrimna leh thinrimna rang tak.
- Mi thenkhat chuan mut harsatna an nei thei bawk. Hei hi a chhan chu mut tirtu chemical melatonin siam nan serotonin a mamawh bawk.
Heng symptoms te hi thenkhat tan chuan a na lo thei a, thenkhat tan chuan na tak a ni thei bawk. A tha ber chu ni a chhuah leh a, ni êng hun a rei chuan he dinhmun hi a bo vek tawh mai dawn a ni. Hei hi damdawi lam enkawlnaah chuan light therapy leh damdawi thenkhat te pawh a tel. Mahse chumi hma chuan in lama kan tih theih tur thil awlsam tak tak a awm.
Engtin nge kan ‘happy hormone’ (Serotonin) tihpun theih ang?
Kan mood tihsan nan thil pawimawh pathum kan tih theih a awm a, chu chu kan serotonin level tihsan nan a ni.
1. In chu a eng tha em tih enfiah thin ang che.
Hei hi he natna damdawi bulpui ber a ni. Nitin i in kawngkhar leh kawngkhar te chu hawng la, êng tam tak luhtir rawh. A theih chuan zing lamah pawnah hun engemaw chen hmang la, ni chhuahna hmunah inbual rawh. Tin, i in chhunga light bulb te chu wattage sang zawk neia thlak pawh a tha hle. Zirna thenkhat chuan feet thum vel a hlaah watt 300-a chak light bulb dah a, ni khatah vawi thum minute 20 vel i inhriat tir chuan hun eng emaw chen atan serotonin level a tisang thei niin an sawi.
2. I taksa chu tlem tal chet tir la, exercise engemaw zat ti rawh.
I bo emaw, i lungngaih emaw lai hian exercise i duh lovang tih kan hria. Mahse tlem tal i nawr luih a, radio-a hla pakhat minute 15 atanga 20 chhung i zai a, a nih loh leh chak taka i kal chuan sweets i duhna chu a tlahniam ang a, i mood pawh nasa takin a lo \ha ang tih i hmu ang.
3. I ei leh in ah fimkhur rawh.
Hei hi a pawimawh ber a ni. Cake la awm chu dah la, i ei leh inah carbohydrates tha tak tak dah la, chu chuan serotonin siam chhuahna a tichak a ni.
Carbohydrates awlsam tak tak, sweets, cake, biscuit, chhang var, leh buhfai var te i ei hian i thisen sugar level a sang nghal vek a ni. Tichuan, i taksa chuan a control theih nan insulin tam tak a siam chhuak ta a ni. Hun engemaw chen hnuah i thisen sugar level a tlahniam nghal a. Tichuan, rin loh takin i chau a, i bo a, thil thlum tak ei leh i duh bawk.
Chutiang bawkin caffeine awmna in tur, coffee leh tea te pawhin serotonin siamchhuah a ti tlem bawk. Coffee i in ngei ngei tur a nih chuan chaw ei zawhah in a tha ber.
I mood tichak turin in lama dah tur ei tur tha
I lungngaihna ni-ah chuan dawr pan a tlan a, thil lei tur lei chu a thlemthlak thin, a dik em? Chuvangin chutiang hun atan chuan i kitchen-a i dah theih tur ei tur hrisel thenkhat chu hetiang hi a ni.
| Chaw chi hrang hrang | Engvangin nge chu chu a tha? |
|---|---|
| Popcorn a ni | Hengte hi carbohydrate complex tak tak an ni. Energy an chhuah zawi zawi a, chuvang chuan rang takin i chau lo. |
| Oatmeal a ni | Sugar tel lova siam oats hi ni tanna tha tak a ni. Serotonin siam chhuahnaah an pui thin. |
| Nuts a ni | Cashew, peanut, leh almond ang chi nut-ah hian serotonin siam chhuahna atana puitu thil a awm a. |
| Egg var a ni | Protein a tam avangin riltam a control a, i mood a ti nghet thei bawk. |
| Thlai leh thlai chi hrang hrang | Sweets ei duhna i neih chuan cookie ai chuan thei pakhat ei rawh. Ni khatah thlai chi hrang hrang cup 4 tal ei thin ang che. |
| Chickpeas, peas, green beans te pawh a awm bawk | Hengte hian complex carbohydrates leh protein a pai tam hle a, chu chuan taksa tan chakna a pe a ni. |
Supplement chungchang pawh i zir ang u.
Mi thenkhat chuan serotonin level tihsan nan `5HTP (5-hydroxytryptophan)` tih supplement an hmang thin. Mahse, hei hi mi zawng zawng tan a dik lo. Heng thilte hi thunun loha lak hi a hlauhawm thei hle. Entirnan, lung lam natna nei tan chuan a tha lo. Chuvangin, chutiang supplement eng pawh i ei hmain i doctor nen inbia ngei ngei tur a ni a, a thurawn i la hmasa tur a ni.
Tin, ni khata chaw ei tur pawimawh pathum zingah hian protein engemaw zat (sangha, sa, artui, lentils ang chi) telh a pawimawh hle bawk.
Nutritionist-te chuan ei tur var, starchy (chhang, buhfai, alu) chu kar hnih vel cut chhuak turin an rawt a ni. "I rilru a hahdam lehzual ang tih chu mak i ti hle ang," an ti a. "Mahse, danglamna hmuh tur chuan chutiang chiah chu i tih a ngai a ni."
I serotonin level a hniam tawh chuan ni pangngai aiin i ei tur hian nghawng a nei nasa zawk tih hre reng ang che. A tha ber chu candle light dinners dah hran a, heng hun chhung hian i in chu a eng tha hle a, chaw hrisel tak ei hi a ni!
Take-Home Thuchah a ni
- Lungngaihna leh boredom (SAD) hi khaw lum leh khaw vawt inthlak danglam hian thil tak tak a ni a, a bik takin ruahtui tlak lai hian a thleng thin. Thluaka serotonin level tlahniam vang a ni.
- Hetiang dinhmun damdawi tha ber chu in chhunga êng tha tak a hmuh theih nan leh nitin exercise engemaw zat neih hi a ni.
- Sweets, chhang var, leh buhfai var ang chi carbohydrates awlsam tak tak ei ai chuan thei, thlai, oats, leh legumes ang chi carbohydrates complex tak tak ei thin ang che.
- Chaw ei apiangah protein tlem tal telh thin ang che. Hei hian i mood a ti nghet thei ang.
- Damdawi lam thurawn tel lovin bazar-a `5HTP` awm ang chi supplement hi ei ngai suh. Eng thil pawh i hman hmain doctor zawt hmasa phawt ang che.
- Heng symptoms te hian nasa takin a nghawng che a nih chuan ngaihthah suh la, doctor rawn la, thurawn la rawh.
💬 Comments (0)
Comment a la awm lo. Hetah hian i comment hi a vawikhatna atan add rawh.
I comment kha add rawh