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.
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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.
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Check Availability →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.
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