Pali masiku omwe simukusangalala konse. Simukufuna kudya, simungathe kugona usiku, mumamva ngati chilichonse n'chosasangalatsa. Mwina ndi vuto la m'banja, vuto kuntchito, kapena mukumva kulemera kwambiri popanda chifukwa. Ichi ndi chomwe timachitcha nkhawa yokhudzana ndi kuvutika maganizo, kapena "Anxiety Depression". Musaganize kuti muli nokha panthawi ngati iyi. Tiyeni tikambirane za izi.
Kodi mankhwala ndiye njira yokhayo yothetsera vutoli?
Kwa munthu amene ali mu mkhalidwe umenewu, dokotala nthawi zambiri angakupatseni mankhwala a kuvutika maganizo, mankhwala oletsa kuvutika maganizo. Sizolakwika, chifukwa mankhwala amenewo angathandize kuchepetsa nkhawa ndi nkhawa zanu mwachangu kwambiri.
Koma taganizirani, munthu akadwala matenda a mtima, kodi dokotala amangomupatsa mankhwala a cholesterol ndi kuthamanga kwa magazi? Ayi, sichoncho? M'malo mwake, amapereka malangizo ambiri oti asiye kusuta fodya, kudya bwino, kuchita masewera olimbitsa thupi, komanso kuthana ndi nkhawa.
Kuvutika maganizo ndi chinthu chomwecho. Sikuti ndi mankhwala ochepa chabe a muubongo omwe amachoka. Ndi vuto lovuta lomwe limakhudza maganizo athu, thupi lathu, ndi mzimu wathu.
Choncho, ndikofunikira kwambiri kusintha moyo wathu, zomwe timadya, ndi momwe timaganizira tikamamwa mankhwala. Chisangalalo chimakhazikika pa zakudya zomwe ubongo wathu umafunikira, monga mavitamini a B ndi omega-3 fatty acids.
Tiyeni tigwirizanitse machitidwe azachipatala akumadzulo ndi akummawa
Pofunafuna njira zothetsera vutoli, tingaphunzire zambiri osati kuchokera ku chidziwitso cha mankhwala akumadzulo okha, komanso kuchokera ku machitidwe athu akale azachipatala akummawa. Makamaka, njira ya ku India ya mankhwala a Ayurvedic ndi njira zosinkhasinkha za filosofi ya Chibuda, Mindfulness, zimathandiza kwambiri pankhaniyi.
- Mankhwala a Ayurvedic: Timazindikira chibadwa cha thupi lathu (mpweya, ndulu, phlegm) ndipo timapereka malangizo a momwe tingagwirizanitse miyoyo yathu moyenera.
- Kuchokera ku filosofi ya Chibuda: Imatisonyeza njira yopita ku chimwemwe mwa kuchita zinthu monga kulamulira maganizo osafunikira omwe amadutsa m'maganizo mwathu, kuchotsa mantha, kukhululukira ena, ndi kutonthoza maganizo.
Kuvutika maganizo ndi vuto la maganizo osati vuto la mankhwala muubongo. Chifukwa chake, ngati tingayang'ane izi mozama ndikuziona ngati mwayi woti tisinthe kwambiri miyoyo yathu, ndicho chinthu chabwino kwambiri.
Gawo Loyamba: Tiyeni tisamalire thanzi la ubongo wanu
Mwachidule, momwe timamvera, mphamvu zathu, ndi momwe timaonera moyo wathu zimatengera momwe timagwirira ntchito mu ubongo: Serotonin, Dopamine, ndi Norepinephrine. Izi zikasokonekera, timavutika maganizo.
Tikhoza kugawa vutoli m'magulu atatu akuluakulu. Onani momwe mukumvera pa chilichonse mwa izi.
| Mtundu wa kuvutika maganizo | Kusintha kwa mankhwala | Zakudya zothandiza |
|---|---|---|
| Kuvutika Maganizo (kusakhazikika, mantha) | Kuchepa kwa serotonin m'thupi. | Zakudya zokhala ndi chakudya chochuluka chamafuta ambiri (tirigu monga mbatata, mbatata, mphodza, nyemba zobiriwira, ndi nsawawa). Nsomba zokhala ndi omega-3 zambiri monga salimoni. |
| Kusokonezeka maganizo (Kukwiya msanga, kukwiya msanga) | Mlingo wa norepinephrine ndi dopamine umawonjezeka, ndipo kuchuluka kwa serotonin kumachepa. | Zakudya zomwe zimabweretsa bata, zimakhala ndi mphamvu yoziziritsira (monga nkhaka, mavwende) ndi ndiwo zamasamba zobiriwira. |
| Kuvutika Maganizo Mwaulesi (Osafuna chilichonse, nthawi zonse amatopa) | Kuchepa kwa norepinephrine ndi dopamine. | Zakudya zomwe zimalimbitsa thupi, zokhala ndi mapuloteni ambiri (nkhuku, nsomba, mazira, mkaka) ndi zonunkhira. |
Kuwonjezera pa zakudya zimenezi, kungakhalenso kofunika kwambiri kumwa zakudya zina zowonjezera monga mavitamini B6, B12, folate, omega-3, mavitamini C ndi E, ndi selenium.Koma kumbukirani, musanayambe chilichonse chonga ichi, muyenera kulankhula ndi dokotala wanu ndikupempha upangiri.
Gawo Lachiwiri: Kodi n’chiyani chikugwirizana ndi maganizo ndi thupi lanu?
Malinga ndi Ayurveda, thupi lathu lili ndi zinthu zitatu: Mpweya, Moto, ndi Dziko Lapansi. Izi zimatsimikiziridwa ndi zinthu zambiri, monga mawonekedwe a thupi lathu, mtundu wa khungu, kugona, ndi kugaya chakudya.
- Mpweya: Anthu ofooka, otanganidwa nthawi zonse, komanso osakhazikika maganizo. Anthuwa nthawi zambiri amakhala ndi vuto la 'Anxiety Depression'.
- Khalidwe la moto: Lamphamvu, laukali pang'ono, komanso lofulumira kukwiya. Anthu awa akhoza kukhala ndi vuto la 'Agitated Depression'.
- Chilengedwe cha dziko lapansi: Anthu onenepa pang'ono, odekha, komanso aulesi. Anthu awa akhoza kudwala matenda a 'Sluggish Depression'.
Ngati mumakonda mpweya wabwino, muyenera kuchita zinthu zomwe zimatonthoza mitsempha yanu. Kuchita masewera olimbitsa thupi pang'ono (kuyenda, kuthamanga), kukhala ndi nthawi yosangalala ndi chilengedwe n'kwabwino. Komanso, ndikofunikira kwambiri kuchita ntchito zanu za tsiku ndi tsiku mwadongosolo, motsatira ndondomeko, komanso kugona panthawi yoikika.
Kuchita masewera olimbitsa thupi popuma (Conscious Breathing)
Iyi ndi njira yosavuta yokhazikitsira mtima wanu.
1. Khalani chete.
2. Pumirani pang'onopang'ono pamene mukuwerengera mpaka anayi.
3. Gwirani mpweya wanu kwa kasanu ndi kamodzi.
4. Pamene mukuwerengera mpaka zisanu ndi ziwiri, tulutsani mpweya pang'onopang'ono kwambiri.
Ngakhale mutachita izi kwa mphindi zisanu patsiku, maganizo anu adzakhala ndi mtendere wamumtima.
Gawo Lachitatu: Tiyeni Tiganizire Zosowa Zanu Zauzimu
Kuvutika maganizo ndi chizindikiro chomwe timalandira. Chimatiuza kuti chinachake m'moyo wathu chiyenera kusintha. Chingakhale chakudya chathu, kusachita masewera olimbitsa thupi, kapena kungakhale vuto lalikulu la maganizo kapena ubale.
N'zotopetsa kwambiri kulephera kusunga maganizo athu pamalo amodzi ndikudandaula za zinthu chikwi popanda phindu, mkhalidwe wotchedwa "maganizo akuchulukirachulukira." Izi zingatithandize kuvutika maganizo mosavuta.
Yankho labwino kwambiri pa izi ndi kusinkhasinkha mwakuya, kapena "Kusamala". Izi zimaphatikizapo kuphunzira kukhala ndi moyo munthawi yomwe ilipo , popanda kudandaula ndi zakale kapena kuopa mtsogolo. Izi zimatithandiza kulamulira malingaliro omwe amayenda m'maganizo mwathu.
Komanso, ndikofunikira kwambiri kumva kuti sitili tokha m'dziko lino. Kukhala ndi gulu la anzanu ndi abale omwe mumawadalira ndikuwamvetsetsa, kuwalankhula nawo, ndikugawana mavuto anu kudzakhala gwero lalikulu la mphamvu m'maganizo mwanu. Kumva kuti simuli nokha ndi mankhwala abwino kwambiri a thanzi la maganizo.
Uthenga Wopita Nawo Kunyumba
- Kuvutika maganizo si vuto la mankhwala a muubongo okha, koma ndi kuphatikiza kwa maganizo, thupi, ndi mzimu.
- Ndikofunikira kwambiri kutsatira zakudya ndi moyo wabwino zomwe zingathandize ubongo wanu kukhala ndi thanzi labwino.
- Sankhani masewera olimbitsa thupi ndi zochita zomwe zikugwirizana ndi mtundu wa thupi lanu (mpweya, ndulu, phlegm).
- Yesetsani kukhazika mtima pansi maganizo anu pogwiritsa ntchito njira monga kusinkhasinkha mwanzeru.
- Simuli nokha. Pali anthu omwe angakuthandizeni. Onetsetsani kuti mwaonana ndi dokotala kuti akupatseni upangiri komanso kambiranani ndi anzanu odalirika za mavuto anu.
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