Kodi mumamvanso kulemera, kutopa, komanso chisoni masiku amvula komanso pamene thambo lili lakuda? Nthawi yomweyo, kodi mumangofuna kudya chakudya chokoma? Izi si zanu zokha. Ambiri a ife takumanapo ndi izi. Lero, tiyeni tikambirane chifukwa chake izi zimachitika komanso zomwe tingachite nazo.
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Kodi vuto la maganizo lomvetsa chisoni (SAD) limene limabwera chifukwa cha nyengo ino ndi liti?
Matendawa amadziwika kuti 'Seasonal Affective Disorder (SAD)' m'chipatala. Ndi mtundu wa matenda a maganizo omwe amagwirizanitsidwa ndi nyengo. Nthawi zambiri amapezeka nthawi yamdima kwambiri komanso dzuwa lochepa kwambiri pachaka. Ngakhale kuti ku Sri Lanka kulibe chipale chofewa, vutoli limatha kuchitika nthawi yamvula yosalekeza komanso thambo la mitambo.
Mwachidule, kuwala kwa dzuwa kukachepa, kupanga serotonin, mahomoni achimwemwe muubongo mwathu, kumachepa, komwe ndi mankhwala omwe amathandiza kuti maganizo athu akhale abwino. Choncho, kuchuluka kwa serotonin kumeneku kukachepa, timayamba kumva zinthu monga nkhawa, chisoni, komanso kusungulumwa.
Zizindikiro zina za vutoli ndi izi:
- Kumva chisoni komanso nkhawa popanda chifukwa.
- Kugona tulo tofa nato komanso kugona kwambiri tsiku lonse.
- Kukhala ndi kudzidalira pang'ono.
- Kuganizira kwambiri ngakhale zinthu zazing'ono zomwe simunazionepo kale.
- Kukwiya msanga komanso kukwiya msanga.
- Anthu ena angakhalenso ndi vuto logona. Izi zili choncho chifukwa serotonin imafunikanso kuti ipange mankhwala opangitsa munthu kugona otchedwa melatonin.
Zizindikiro zimenezi zingakhale zochepa kwa ena, koma zoopsa kwa ena. Chabwino kwambiri n’chakuti dzuwa likatulukanso ndipo nthawi ya kuwala ikapitirira, vutoli lidzatha pafupifupi kotheratu. Chithandizo cha izi chimaphatikizapo chithandizo cha kuwala ndi mankhwala ena. Koma tisanayambe izi, pali zinthu zosavuta zomwe tingachite kunyumba.
Kodi tingawonjezere bwanji 'hormone yathu yachisangalalo' (Serotonin)?
Pali zinthu zitatu zazikulu zomwe tingachite kuti tisinthe momwe timamvera, zomwe ndi kuwonjezera kuchuluka kwa serotonin m'thupi lathu.
1. Onetsetsani kuti nyumbayo ili ndi kuwala kokwanira.
Iyi ndi njira yothandiza kwambiri pa vutoli. Tsegulani mawindo ndi zitseko za nyumba yanu masana ndipo mulole kuwala kochuluka kulowe. Ngati n'kotheka, khalani panja m'mawa ndikukhala ndi dzuwa. Ndibwinonso kusintha mababu a magetsi m'nyumba mwanu kukhala omwe ali ndi mphamvu zambiri. Kafukufuku wina akusonyeza kuti kuyika babu la magetsi la 300-watt pafupi ndi inu nokha kwa mphindi pafupifupi 20 katatu patsiku kungakulitse kuchuluka kwa serotonin kwakanthawi.
2. Chitani masewera olimbitsa thupi posuntha thupi lanu pang'ono.
Tikudziwa kuti simudzafuna kuchita masewera olimbitsa thupi mukatopa kapena mukumva chisoni. Koma ngati mudzikakamiza pang'ono ndikuvina nyimbo pa wailesi kwa mphindi 15 mpaka 20, kapena kuyenda mofulumira, mudzapeza kuti chilakolako chanu cha maswiti chidzachepa ndipo malingaliro anu adzasintha kwambiri.
3. Samalani ndi zomwe mumadya ndi kumwa.
Ichi ndi chinthu chofunika kwambiri. Ikani keke yotsala pambali ndipo onjezerani chakudya chabwino cham'thupi chomwe chimalimbikitsa kupanga serotonin.
Mukadya chakudya chopatsa thanzi monga maswiti, makeke, mabisiketi, buledi woyera, ndi mpunga woyera, shuga m'magazi mwanu amakwera mwadzidzidzi. Kenako, thupi lanu limapanga insulin yambiri kuti liziwongolera. Patapita kanthawi, shuga m'magazi mwanu amatsika mwadzidzidzi. Kenako mumamva kutopa kwambiri, kutopa, ndipo mukufuna kudyanso chinthu chokoma.
Mofananamo, zakumwa zokhala ndi caffeine, monga khofi ndi tiyi, zimachepetsanso kupanga serotonin. Ngati muyenera kumwa khofi, ndi bwino kumwa mukatha kudya.
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Masiku amene mukuvutika maganizo, zimakhala zovuta kuthamangira kusitolo kukagula zakudya, sichoncho? Ndiye nazi zakudya zabwino zomwe mungasunge kukhitchini kwanu kuti mugwiritse ntchito nthawi imeneyo.
| Mtundu wa chakudya | N’chifukwa chiyani zimenezo zili bwino? |
|---|---|
| Mbuliwuli | Izi ndi chakudya chopatsa mphamvu chovuta. Zimatulutsa mphamvu pang'onopang'ono, kotero simumva kutopa mwadzidzidzi. |
| Ufa wa oatmeal | Ma oat opangidwa popanda shuga ndi njira yabwino yoyambira tsiku. Amathandiza kupanga serotonin. |
| Mtedza | Mtedza monga ma cashew, mtedza, ndi amondi uli ndi zinthu zomwe zimathandiza kupanga serotonin. |
| Dzira loyera | Popeza ndi wolemera mu mapuloteni, zimathandiza kuchepetsa njala ndikusunga malingaliro anu kukhala okhazikika. |
| Zipatso ndi ndiwo zamasamba | Mukalakalaka maswiti, idyani chipatso m'malo mwa makeke. Idyani makapu osachepera anayi a ndiwo zamasamba zokongola patsiku. |
| Nandolo, nandolo, nyemba zobiriwira | Izi zili ndi chakudya chochuluka cham'mimba komanso mapuloteni, zomwe zimapatsa mphamvu thupi. |
Tiyeni tiphunzirenso za zakudya zowonjezera.
Anthu ena amagwiritsa ntchito chowonjezera chotchedwa 5HTP (5-hydroxytryptophan) kuti awonjezere kuchuluka kwa serotonin. Komabe, izi sizoyenera aliyense. Kutenga zinthuzi popanda kulamulira kungakhale koopsa. Mwachitsanzo, sikoyenera anthu omwe ali ndi matenda a mtima. Chifukwa chake, musanamwe chowonjezera chilichonse chotere, muyenera kulankhula ndi dokotala wanu ndikupempha upangiri.
Ndikofunikanso kwambiri kuphatikiza mapuloteni ena (monga nsomba, nyama, mazira, ndi nyemba) m'madyerero onse atatu akuluakulu a tsikulo.
Akatswiri a zakudya amalimbikitsa kuti musiye kudya zakudya zoyera, zokhala ndi sitachi (buledi, mpunga, mbatata) kwa milungu iwiri. "Mudzadabwa momwe mudzamvera bwino," akutero. "Koma muyenera kuchita zimenezo kuti muwone kusiyana."
Kumbukirani, pamene serotonin yanu yachepa kale, mphamvu ya chakudya chomwe mumadya imakhala yayikulu kwambiri kuposa tsiku lililonse. Chinthu chabwino kwambiri choti muchite ndikupatula chakudya chamadzulo cha makandulo, kusunga nyumba yanu ili ndi kuwala bwino nthawi imeneyi, ndikudya chakudya chopatsa thanzi!
Uthenga Wopita Nawo Kunyumba
- Chisoni ndi kutopa (SAD) ndi chinthu chenicheni chomwe chimachitika nyengo ikasintha, makamaka nthawi yamvula. Chimachitika chifukwa cha kuchepa kwa serotonin muubongo.
- Njira zabwino kwambiri zothetsera vutoli ndikuonetsetsa kuti nyumbayo imalandira kuwala kwabwino komanso kuchita masewera olimbitsa thupi tsiku lililonse.
- M'malo mwa chakudya chopatsa thanzi monga maswiti, buledi woyera, ndi mpunga woyera, idyani chakudya chopatsa thanzi monga zipatso, ndiwo zamasamba, oats, ndi nyemba.
- Onjezani mapuloteni pang'ono pa chakudya chilichonse. Izi zidzakuthandizani kuti maganizo anu akhale olimba.
- Musamwe mankhwala owonjezera monga 5HTP omwe alipo pamsika popanda upangiri wa dokotala. Nthawi zonse funsani dokotala musanagwiritse ntchito chilichonse.
- Ngati zizindikirozi zikukukhudzani kwambiri, musanyalanyaze ndipo pitani kwa dokotala kuti akupatseni upangiri.
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