Ina kī mai tō tākuta he mate hinengaro rua tōu, ka ahua uaua te ao. Nā te mea he mate mō te wā katoa, ko te maimoatanga pai rawa atu ko te whakakotahitanga o te rongoā me te kōrerorero. Engari i mōhio koe, hei tāpiri atu ki ēnei maimoatanga matua, he maha atu anō ngā huarahi hei āwhina i te whakahaere i ō tohu me te kimi i te rangimarie o te hinengaro? Inaa, ko ngā mea pēnei i te kai pai, te whakakori tinana auau, me te moe pai ka āwhina i te ārai i te hokinga mai o tō mate.
Ka taea e tātou te hanga i tētahi huringa iti i roto i tō tātou āhua noho, kia pai ai te hauora?
Whakaarohia te nui o te pānga o tēnei āhuatanga mā te whakarerekē i ngā mea iti e mahia ana e tātou i ia rā.
Kai hauora
E mōhio ana tātou katoa ki te hiranga o ngā waikawa ngako omega-3 mō te mahi a ō tātou roro. Kua kitea hoki e ngā kairangahau he iti ngā taumata o te huaora D me te huaora B o te hunga e pāngia ana e te pouri. Nō reira, mā te kai i tētahi kai taurite ka āwhina i a koe kia kaha ake te whakahaere i tō oranga, ā, ka āwhina hoki i a koe kia kaha tonu te hinengaro.
Nō reira, kainga ngā momo kai rerekē e taea ana. Whakaurua ngā witi katoa, ngā hua me ngā huawhenua hou, ngā mīti kikokore, me ngā ika momona e pai ana mō te ngākau pērā i te hāmana, te tuna, me te makarera ki roto i tō kai. Pātai atu ki tō tākuta mēnā me tango e koe ētahi tāpiringa .
Kia tino marino tō moe.
He uaua pea te moe pai i te pō mō te hunga e pāngia ana e te mate hinengaro rua. Tērā pea ka taea e koe te moe mō ētahi haora i roto i ō wā pōuri, engari kāore pea koe e hiahia ki te ara ake i te moenga ina pouri koe. Kia maumahara, ko te kore moe tetahi o ngā tino take o ngā huringa o te wairua . He mea nui te moe pai mō tō hauora hinengaro me tō hauora tinana hoki.
I ētahi wā, ka āwhina ngā tikanga tohutohu hinengaro pēnei i te Cognitive Behavioral Therapy ki te kore moe.
Ka taea e koe te whakamātau i ēnei mea hei tiki i te moe pai i te pō :
- Haere ki te moenga, ka ara ake i te wā kotahi i ia rā. Whai kia waru hāora te moe i te rā.
- Me hanga tō rūma hei wāhi moe pai, pōuri hoki.
- Kaua e whakamahi i tō waea pūkoro , e mātaki pouaka whakaata rānei i mua i te moe. Engari, horoia tō tinana, pānui pukapuka, mahi rānei i tētahi mea hei whakangā.
- Kaua e kai kia kī ai tō puku i te wā e tata ana ki te wā moe.
Te whakakorikori tinana
Kua whakaatuhia e ngā rangahau ka taea e te korikori tinana te whakaiti i ngā tohu o te pouri, te whakapai ake i te kounga o tō oranga, me te āwhina i a koe ki te mahi i ngā mahi o ia rā kia pai ake ai.
Engari kia maumahara ki tēnei. Mēnā ka kaha rawa, ka kaha rawa rānei te whakakori tinana , ka taea te arahi ki te porangi. Nō reira, he pai ake te kōrero ki tō tākuta mō tēnei mea, me te whakatau i te taumata whakakori tinana e tika ana māu.
Ngā tikanga maimoatanga e hono ana i te hinengaro me te tinana
Ka taea hoki ēnei te kī he maimoatanga tāpiri ka taea te tāpiri atu ki ō maimoatanga matua.
Whakaaroaro
Ka āwhina tēnei i te whakamarie i tō hinengaro, te arotahi i tō aro, te whakaheke i te toto toto, me te whakahaere i te manukanuka. E whakaatu ana ngā rangahau ko te whakaaroaro, ina honoa ki te Whakaora Hinengaro-Hangai-A-hinengaro (CBMT), ka tino āwhina i te whakaiti i ngā tohu o te pouri me te manukanuka.
Te wero ngira
Ka āwhina tēnei ki te whakaiti i te ahotea me te whakapai ake i te rere o te toto i roto i te tinana. Heoi, ki te whiriwhiri koe ki te whai i tēnei maimoatanga, me mahi anake e te tohunga mohio, tohunga hoki . Me whakarite hoki kia ma te parakore ngā ngira. I te mea kei te haere tonu ngā rangahau mō tēnei tikanga, kāore anō kia taea te kī tika i tōna whai huatanga mō te mate hinengaro rua.
Ngā huaora tāpiri me ngā tāpiringa kai
Ko te huarahi pai ki te tiki huaora me ngā kohuke ko te kai. Engari i ētahi wā me tango pea koe i ngā tāpiringa. I mua i te tango i tētahi tāpiringa, me pātai atu ki tō tākuta mēnā he tika ēnei mōu. Kei raro nei ētahi kua kitea he āwhina i roto i ngā rangahau.
| Tāpiringa kai | He aha te painga o tēnā? |
|---|---|
| Ngā Waikawa Ngako Omega-3 | E rua ngā momo omega-3, arā, te EPA me te DHA, ka āwhina pea ki te whakaiti i ngā tohu o te pouri. |
| Huaora D | Kua whakaatuhia e ngā rangahau he iti pea ngā taumata huaora D o te hunga whai mate hinengaro rua. Mā te tango i ngā tāpiringa huaora D3 ka āwhina i te whakaiti i ngā tohu o te mania me te pouri. Ko ngā puna pai ko te rā me te ika momona. |
| N-Acetyl Cysteine (NAC) | Ka āwhina i te whakaputa i ngā antioxidants hei tiaki i ngā pūtau o te tinana mai i te kino. Kua whakaatuhia e ētahi rangahau ko te tango i te NAC ka whakaiti i ngā tohu o te pouri me te whakapai ake i te kounga o te oranga. |
| Korini, Konukōmiuma, Konupūmā | He taunakitanga kei te kitea he pai ēnei mō te hauora o te roro, ā, ka āwhina pea ki te whakaiti i ngā tohu o te mania, engari me nui ake ngā rangahau e hiahiatia ana mō ēnei. |
Kia tino tupato ki ēnei mea!
Ehara i te mea he haumaru ngā mea katoa e kiia ana he "taiao" he "otaota" rānei. Tērā pea ka mōrearea ētahi mea, inā koa mō te tangata e pāngia ana e te mate hinengaro rua.
- Te Wōti o Hato Hoani: He rongoā otaota tēnei e whakamahia ana hei rongoā i te pouri. Heoi, kāore i te tūtohutia mō te hunga whai mate hinengaro rua . Nā te mea ka taea e ia te whakaoho i te mania. Ka taea hoki e ia te taunekeneke me ētahi atu rongoā e tangohia ana e koe.
- Folate/Waikawa Folic: Ki te tango koe i ngā rongoā ārai-ohorere mō te mate bipolar, ka taea e aua rongoā te whakaheke i ō taumata folate. Heoi, ki te tango koe i ngā tāpiringa folate/waikawa folic, ka taea te whakararu i te whai huatanga o aua rongoā.
Kia maumahara, i mua i te tango i tētahi atu rongoā, huaora, tāpiringa kai, i te tīmatanga rānei o tētahi maimoatanga, me kōrero koe ki tō tākuta. Ko ia te tangata e tino mōhio ana mēnā he hototahi ki tō āhua me ētahi atu rongoā e tangohia ana e koe.
Karere Tangohia ki te Kāinga
- He rite te rongoā i te mate hinengaro rua ki tētahi hākinakina ā-rōpū. Me mahi tahi kōrua ko tō tākuta.
- Haunga ngā rongoā me ngā tohutohu a tō tākuta, ka nui te āwhina o te kai pai, te moe pai, me te whakakori tinana e tika ana ki a koe.
- Ahakoa te take, kaua e tīmata ki te tango i tētahi huaora, otaota, tāpiringa rānei nā te mea noa kua kīia koe e tētahi. Me whakapā atu ki tō tākuta i te tuatahi.
- Ehara i te mea he haumaru ngā mea "taiao katoa". Tērā pea ka kino ake te mate hinengaro i ētahi mea, pērā i te St. John's Wort.
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