Kodi nthawi zina mumamva ngati kuti mwatopa ndi chilichonse, simungathe kuchita chilichonse, ndipo mukumva ngati kuti katundu wolemera ukukulemetsani? Ili si vuto lanu lokha. Kuvutika maganizo ndi vuto lomwe anthu ambiri amakumana nalo masiku ano. Kumwa mankhwala ndiye njira yokhayo. Koma lero tikambirana za dongosolo lonse la chithandizo lomwe lidzachiritse maganizo ndi thupi lanu nthawi imodzi ndikukuthandizani kuchira msanga ku vutoli. Zakudya zabwino, masewera olimbitsa thupi, ndi njira zina zamphamvu zomwe, zikaphatikizidwa ndi mankhwala omwe mumamwa, zidzakuthandizani kuchira mwachangu.
Kuvutika maganizo nthawi zambiri kumatha kutsagana ndi matenda ena. Mwachitsanzo, kuvutika maganizo kumatha kuoneka ndi matenda monga matenda a shuga, matenda a mtima, sitiroko, kapena khansa. Pazochitika zotere, ndikofunikira kwambiri kuchiza thupi lathu lonse.
Momwe chakudya ndi zakumwa zimakhudzira kuvutika maganizo
Kodi munayamba mwadzifunsapo kuti zakudya zomwe timadya zingakhudze bwanji chimwemwe chathu? Munthu wina amene anavutika ndi kuvutika maganizo anafotokoza zomwe zinamuchitikira motere.
"Ndinazindikira koyamba kuti ndinali ndi matenda a maganizo ndili mwana. Ndakhala ndikukumana ndi mavutowa kangapo kuyambira pamenepo. Panthawiyo, ndinkadya zakudya zosapatsa thanzi chifukwa zinali zosavuta kupeza. Ndikadya zakudya zokhala ndi shuga, maganizo anga ankamveka bwino kwa kanthawi, koma patangopita maola ochepa, mphamvu ndi maganizo anga zinkachepa, ndipo ndinkamva kukhumudwa kwambiri. Tsopano popeza ndikudya ndiwo zamasamba zambiri, mtedza, ndi tirigu wonse, ndikumva bwino kwambiri ndipo ndili ndi mphamvu zambiri. Sindikuganiza kuti ndidzatha kuthetsa vutoli pokhapokha nditasintha zakudya zanga."
Akatswiri ambiri amavomereza kuti kudya zakudya zonse - kutanthauza tirigu wonse, ndiwo zamasamba, zipatso, mtedza, nsomba, ndi nyama yopanda mafuta ambiri - ndikwabwino kwa anthu omwe ali ndi vuto la kuvutika maganizo. Mwachidule, kudya zakudya zonse kungathandize kuti shuga m'magazi mwanu mukhale bwino tsiku lonse. Izi zingathandize kwambiri kuti mtima wanu ukhale bata.
Ofufuza akufufuzabe ngati mavitamini ndi michere ina ingathandize kuchepetsa kuvutika maganizo. Pakadali pano, ma omega-3 fatty acids , folate , ndi vitamini B12 zawonetsedwa kuti zimathandiza, chifukwa amakhulupirira kuti zimathandiza pakugwira ntchito bwino kwa ubongo.
Koma kumbukirani: Muyenera kulankhula ndi dokotala wanu musanamwe mankhwala owonjezera awa, chifukwa nthawi zina anthu omwe amawagwiritsa ntchito angachedwe kufunafuna chithandizo chotsimikizika ndi dokotala.
Kodi pali zinthu zina zomwe muyenera kuchotsa pa zakudya zanu?
Inde, ndithudi. Ndikofunikira kwambiri kupewa zakudya ndi zakumwa zina polimbana ndi kuvutika maganizo.
| Zakudya Zopewera | Chifukwa chiyani? (Chifukwa chiyani?) |
|---|---|
| Zakudya ndi zakumwa zotsekemera (zakumwa zotsekemera, makeke, mabisiketi, zakudya zokonzedwa) | Izi zingayambitse kuchuluka kwa shuga m'magazi kukwera ndikutsika mwadzidzidzi, zomwe zingakhudze kwambiri momwe mumamvera komanso mphamvu zanu. |
| Mowa | Mowa ukhoza kukulitsa vuto la kuvutika maganizo, choncho ndi bwino kupewa kuvutika maganizo konse. |
| Kafeini ( khofi, tiyi, zakumwa zoziziritsa kukhosi) | Kafeini ingapangitse anthu ena kukhala ndi nkhawa kwambiri. Ngakhale kuti si aliyense amene amachita zimenezo, ndi bwino kudziwa izi. |
Katswiri wina wa zamaganizo anati pafupifupi 20%-25% ya odwala ake adachira kwambiri ku kuvutika maganizo atasiya kudya shuga ndi caffeine kwa milungu iwiri. Chifukwa chake, inunso mutha kulankhula ndi dokotala wanu ndikuyesera zinthu izi kuti muwone ngati zikugwira ntchito kwa inu.
Mpumulo wodabwitsa wa masewera olimbitsa thupi
Kuchita masewera olimbitsa thupi ndi chinthu china champhamvu chomwe chingakhudze bwino momwe mukumvera komanso mphamvu zanu.
"Kuchita masewera olimbitsa thupi sikuti kumangochepetsa kuvutika maganizo, komanso kumapatsa anthu mphamvu zolamulira," akutero pulofesa wina wa zamaganizo. "Ndinayamba kuona ubwino wochita masewera olimbitsa thupi kudzera mu momwe ndimamvera. Ndinayamba kuchita masewera olimbitsa thupi masiku atatu pa sabata nthawi ya nkhomaliro. Ndinadabwa ndi mphamvu zomwe ndinali nazo komanso nkhawa zomwe ndinali nazo zochepa."
Chifukwa cha zomwe adakumana nazozi, wayamba kulangiza odwala ake omwe ali ndi vuto la kuvutika maganizo kuti azichita masewera olimbitsa thupi. Zotsatira zake zimakhala zabwino kwambiri. Nthawi zina amatuluka mu ofesi ndi odwala ake ndikuchita maphunziro a therapy akuyenda. Popeza masewera olimbitsa thupi ndi chinthu chomwe munthu angaphunzire ndikugwiritsa ntchito payekha, zotsatira zake zimakhala zothandiza komanso zokhalitsa kuposa zomwe zimapezeka ndi mapiritsi.
Ndipotu, kafukufuku wa mu 2007 adapeza kuti kwa anthu ena, kuchita masewera olimbitsa thupi kumathandizanso monga mankhwala pochiza kuvutika maganizo. Tikamachita masewera olimbitsa thupi, ubongo wathu umapanga mankhwala ambiri monga serotonin , omwe amathandiza kuti tikhale ndi maganizo abwino. Mankhwala amachitanso chimodzimodzi.
Komanso, kuchita masewera olimbitsa thupi ndi njira yabwino kwambiri kwa iwo omwe sangathe kumwa mankhwala, mwachitsanzo, okalamba ena, amayi apakati ndi obereka, komanso ana. Anthu omwe amachita masewera olimbitsa thupi nawonso sabwereranso m'thupi.
Chinthu china chabwino chokhudza masewera olimbitsa thupi ndichakuti alibe zotsatirapo zoyipa . Popeza masewera olimbitsa thupi ndi abwino kwa thupi lanu lonse, palibe cholakwika ndi kuwawonjezera mu dongosolo lanu la chithandizo.
Tiyeni tikambirane zomwe zili m'maganizo mwathu ndipo tikhale omasuka (Talk Therapy)
Kulankhula ndi munthu, kapena psychotherapy, ndi chida china chamtengo wapatali chothana ndi kuvutika maganizo. Sikuti kungolankhula ndi mnzanu kokha, koma kumaphatikizapo katswiri wodziwa bwino ntchito amene akukuthandizani kumvetsetsa mavuto anu ndi kukulitsa luso lomwe mukufunikira kuti muthane nawo.
Pali mitundu iwiri ikuluikulu ya mankhwala olankhula omwe athandiza kwambiri pochiza kuvutika maganizo:
- Chithandizo cha Maganizo ndi Khalidwe (CBT): Chithandizochi chimayang'ana momwe malingaliro ndi machitidwe anu oipa amathandizira kuvutika maganizo. Chimakuthandizani kusintha maganizo anu kuti akhale abwino kwambiri.
- Chithandizo cha Kuyanjana ndi Anthu: Izi zimakuthandizani kukonza ubale wanu ndi banja lanu, anzanu, ndi mwamuna kapena mkazi wanu. Ubale umenewu ukasintha, inunso mudzayamba kumva bwino.
Chithandizo cha kulankhulana chingatenge milungu ingapo mpaka zaka zingapo. Chingachitike munthu ndi munthu kapena gulu. Anthu ambiri amaphatikiza chithandizochi ndi mankhwala ena, monga mankhwala kapena masewera olimbitsa thupi.
Kulankhula ndi munthu kumakupatsani luso lomwe mukufunikira kuti muthane ndi kuvutika maganizo kwa nthawi yayitali. Kuli ngati bokosi la zida zomwe mungagwiritse ntchito mukakumana ndi vuto.
Kufunika kopitiriza kulandira chithandizo
Kaya njira yochiritsira yomwe mungasankhe ndi iti, ndikofunikira kuipatsa nthawi yokwanira kuti igwire ntchito ndikupitirizabe. Chithandizo chilichonse, kuphatikizapo mankhwala a kuvutika maganizo, chingatenge milungu ingapo kapena kuposerapo kuti chiwone zotsatira zake.Choncho musataye mtima.
Ndikofunikira kulankhulana ndi dokotala wanu nthawi yonseyi. Muzilankhula naye nthawi zonse za momwe mukumvera komanso ngati chithandizocho chikugwira ntchito.
Ngati dongosolo lanu la chithandizo silikugwira ntchito patatha milungu ingapo, musadandaule. Pali mankhwala osiyanasiyana ndi njira zina zochiritsira zomwe mungayesere. Nthawi zambiri, ngati chithandizo chimodzi sichikugwira ntchito, china chimagwira ntchito.
Chofunika ndikupitiriza kuyesetsa mpaka mutapeza njira yomwe ikukuyenderani bwino. Ngakhale zingafunike khama pang'ono, zotsatira zake - ndiko kuti, kuthana ndi kuvutika maganizo ndikukhala wachimwemwe - ndizofunika kwambiri.
Uthenga Wopita Nawo Kunyumba
- Kuvutika maganizo si chisoni chokha, ndi matenda enieni omwe amafunika chithandizo.
- Chithandizo si mapiritsi okha. Zakudya zopatsa thanzi, masewera olimbitsa thupi, ndi njira zolankhulirana ndi zothandiza kwambiri.
- Ngakhale kusintha pang'ono monga kusiya shuga ndi caffeine muzakudya zanu kungapangitse kusiyana kwakukulu pa momwe mukumvera.
- Ngakhale kuchita masewera olimbitsa thupi osavuta monga kuyenda kwa mphindi 30 patsiku kungakupatseni mpumulo waukulu m'maganizo mwanu.
- Mukalankhula ndi katswiri (Talk Therapy), mudzapeza mphamvu ndi zida zomwe mukufunikira kuti muthane ndi mavuto kwa nthawi yayitali.
- Nthawi zonse lankhulani ndi dokotala wanu. Perekani nthawi yoti mulandire chithandizo, khalani oleza mtima. Mudzapezadi yankho lomwe likuyenererani.
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