Ngaba unyangwa ngenxa yokudakumba? Into enye onokuyibuza kukuba ingaba eli yeza liza kubangela ukutyeba. Mhlawumbi amanqanaba akho oxinzelelo ehlile kwaye uqala ukuziva ungcono kancinci. Kodwa xa impahla yakho iqala ukuziva ixinene kancinci, kuyinto eqhelekileyo ukuzibuza, 'Ingaba oku kungenxa yeyeza?' Ngoko ke namhlanje, masithethe ngale nto, ubudlelwane phakathi kwemithi yokudakumba kunye nokutyeba, ngokweenkcukacha nangokulula.
Utshintsho lobunzima luchaphazela njani omnye komnye?
Into yokuqala ekufuneka siyiqonde kukuba ukudakumba kunokuchaphazela ubunzima bakho. Oku kunokwenzeka nokuba usela amayeza okanye awuwasebenzisi. Abanye abantu balahlekelwa ngumdla wokutya ngokupheleleyo xa bedakumbile baze banciphise umzimba bengatyanga. Abanye, xa bedakumbile okanye bexinezelekile, banqwenela ukutya okumnandi, okune-carbohydrate eninzi. Abaziva befuna ukuzilolonga. Kulapho ke batyeba khona.
Khawuthelekelele ukuba ubusokola ukutya ngenxa yokudakumba kwaye unciphe kakhulu. Emva koko, ngamayeza anikwa ngugqirha wakho, imeko yakho yengqondo iyaphucuka, umdla wakho uyabuya, kwaye ufumana ubunzima obuncinci. Olu luphawu oluhle kakhulu. Kuthetha ukuba uya uphucuka.
Nangona kunjalo, ukuba umnqweno wakho wokutya unyukile kwaye utyebile ngenxa yokudakumba, ukunyuka kobunzima ngenxa yamayeza kunokuba yingxaki encinci, njengoko ukutyeba kakhulu kwandisa umngcipheko wokufumana ezinye izifo, ezifana nesifo seswekile kunye noxinzelelo lwegazi oluphezulu.
Kodwa asifanele silibale ukuba ukudakumba sisifo esinzima esifuna unyango. Ukungaluthathi unyango ngenxa yemiphumo emibi yamayeza kunokubangela ingozi enkulu nangakumbi.
Ngaba zonke izidambisi-ntlungu zibangela ukutyeba?
Hayi. Ezi zezona ndaba zibalaseleyo. Ayizizo zonke izidambisi-ntlungu ezibangela ukwanda kobunzima. Kwakhona, ayinguye wonke umntu othatha la mayeza oya kunyuka ubunzima. Oku kuyahluka kakhulu kumntu nomntu. Enyanisweni, amanye amayeza asetyenziswa kakhulu, afana ne (Zoloft), (Prozac), kunye ne (Celexa), anokubangela ukwanda kobunzima njengesiphumo esingalindelekanga. Kodwa akwenzeki kuwo wonke umntu. Kuxhomekeke kwindlela umzimba wakho osabela ngayo kwiyeza.
Ngaba kukho amayeza anokubangela ukutyeba?
Ewe. Amanye amayeza anokubangela ukutyeba ngakumbi kunamanye. Amayeza okudakumba ahlulwe abe ngamacandelo aliqela ngokusekwe kwindlela asebenzisana ngayo neekhemikhali ezikwingqondo yethu ezibizwa ngokuba zii-neurotransmitters. Makhe sijonge amacandelo aphambili.
| Udidi lwe-Antidepressant | Ingcaciso elula kunye nemizekelo |
|---|---|
| Ii-SSRI (ii-Selective Serotonin Reuptake Inhibitors) | La ngamayeza aqhelekileyo anikwayo. Anyusa amanqanaba e-serotonin, ikhemikhali engqondweni elawula ulonwabo nokuzola. Imizekelo: iCitalopram (Celexa), iFluoxetine (Prozac), iSertraline (Zoloft), iParoxetine (Paxil). |
| Ii-SNRI (iiSerotonin kunye neeNorepinephrine Reuptake Inhibitors) | Ezi zinto zitshintsha umsebenzi we-serotonin kunye ne-norepinephrine, iikhemikhali ezikwingqondo. Imizekelo: iDuloxetine (Cymbalta), iVenlafaxine (Effexor XR). |
| Ii-Tricyclic Antidepressants | La mayeza madala kancinci. Aneziphumo ebezingalindelekanga ezingaphezulu. Akwanyusa amanqanaba e-serotonin kunye ne-norepinephrine. Imizekelo: Imipramine (Tofranil), Nortriptyline (Pamelor). |
| Ii-Antidepressants ezingaqhelekanga | Eli qela liquka amayeza asebenza ngendlela eyahlukileyo kunezinye iindidi. Imizekelo: iBupropion (Wellbutrin), iMirtazapine (Remeron). |
Ngoku, phakathi kwala maqela, ukuba uthatha amayeza e-SSRI, umngcipheko wokwanda kobunzima ufana kakhulu nakwelinye lala maqela. Nangona kunjalo, kufunyenwe ukuba umngcipheko wokwanda kobunzima uphezulu ngeyeza iParoxetine (Paxil) .
Kuzo zonke izidambisi-ntlungu, iBupropion (Wellbutrin) yeyona inokubangela ukutyeba kancinci . Inokubangela nokuthotywa kobunzima kwezinye iimeko. Ngokwahlukileyo koko, iMirtazapine (Remeron) yeyona iyeza linxulunyaniswa kakhulu nemiphumo emibi yokutyeba kakhulu .
Zithini iziphumo ebezingalindelekanga zokutyeba ngenxa yamayeza?
Ngokwesiqhelo, ukunyuka kancinci kobunzima obuziikhilogram ezi-2-3 akubangeli ngxaki zinkulu zempilo. Nangona kunjalo, ukuba ufumana ngaphezulu kweekhilogram ezi-5, oko kukuthi, ngaphezulu kweekhilogram ezili-10, oku kunokuchaphazela amanqanaba akho e-cholesterol kunye noxinzelelo lwegazi. Kukwanyusa nomngcipheko wakho wokuba nesifo seswekile.
Kodwa, njengoko benditshilo ngaphambili, kufuneka sijonge kwelinye icala loku. Ukudakumba sesinye sezifo ezikhubazayo nezibulala ubomi emhlabeni. Akuchaphazeli nje kuphela umsebenzi wakho, ubudlelwane bakho nosapho, umtshato wakho, kodwa kukwachaphazela ngqo impilo yentliziyo yakho.
Ngoko ke, kufuneka uthelekise ukunyuka kobunzima okubangelwa ngamayeza nokubandezeleka koxinzelelo ngaphandle konyango. Eyona nto iphambili kufuneka ibe kukunyanga uxinzelelo.
Ndingenza ntoni ukuba ndityeba kakhulu?
Ukuba uziva ngathi uyatyeba emva kokuqalisa amayeza, okanye ukuba unezinye iziphumo ebezingalindelekanga ezikukhathazayo, into yokuqala ekufuneka uyenze kukuthetha nogqirha wakho ngayo.
Isizathu sokutyeba singaba liyeza ngokwalo. Okanye kusenokwenzeka ukuba ukudakumba kuye kwehla kwaye umdla wokutya uye wanda. Mhlawumbi kukho esinye isizathu. Ke ngoko, ugqirha wakho unokufumanisa isizathu sokwenyani soku aze akunike isisombululo esifanelekileyo.
Ukuba amayeza akho abangela ukuba utyebe kwaye anezinye iziphumo ebezingalindelekanga, ukutshintshela kwelinye iyeza kunokuba licebo elihle. Umzekelo, ukuba uthatha i-SSRI, ungatshintshela kwinto efana neFluoxetine (Prozac). Okanye ungazama iBupropion (Wellbutrin).
Kodwa khumbula, ukutshintsha amayeza kufuneka kwenziwe ngononophelo . Amayeza akunika isiqabu ngoku asenokungasebenzi kakuhle njengamayeza amatsha otshintshela kuwo. Ayizizo zonke amayeza ezisebenza ngokufanayo kuwo wonke umntu. Ngoko ke, ukuba amayeza owasebenzisayo ngoku asebenza kakuhle kuwe, kungangcono uqhubeke uwasebenzisa kwaye uzame ezinye iindlela zokulawula ubunzima bakho (ukuzilolonga, ukutya). Xoxa ngazo zonke ezi zigqibo nogqirha wakho.
Ngaba ungakuthintela ukutyeba xa usebenzisa amayeza?
Ewe, ngokuqinisekileyo inokwenzeka! Ibandakanya izinto ezimbalwa esizaziyo sonke, kodwa sinqena ukuzenza. Oko kukuthi, ukutya okunempilo, ukuzilolonga rhoqo, ukulala kakuhle, kunye nokulawula uxinzelelo.
- Imikhwa emihle yokutya: Yitya ukutya okutyebileyo kwi-fiber kunye nezakhamzimba, njengemifuno emitsha, imifuno, kunye neziqhamo. Nciphisa ukutya okucutshungulweyo, iziselo ezineswekile, kunye nokutya okunamafutha kangangoko kunokwenzeka.
- Ukuzilolonga: Khetha umthambo owuthandayo. Ingayinto yonke ukusuka ekuhambeni, ekubalekeni, ekudaniseni, ukuya ekulimeni igadi. Zama ukwenza umthambo ubuncinane imizuzu engama-30 ngosuku.
- Ezinye izinto: Cinga ngezinye izinto ezinokuba negalelo ekukhuleni kwakho ubunzima, njengotshintsho kwiihomoni ze-thyroid, utshintsho kumjikelo wakho wokuya exesheni, iingxaki zokugaya ukutya, okanye ukusela utywala. Thetha nogqirha wakho ngezi zinto.
Ekugqibeleni, isiqabu osifumanayo ngokuthatha amayeza okudakumba asinakuthelekiswa nanto. Iziphumo ebezingalindelekanga ezifana nokutyeba kakhulu ziyalawuleka. Ngoko ke endaweni yokucinga kakhulu, sebenzisana nogqirha wakho ukuze ufumane isisombululo esifanelekileyo.
Umyalezo Wokuya Ekhaya
- Ukwanda kobunzima ngenxa yeziyobisi zokudakumba akwenzeki kuwo wonke umntu . Kuyahluka kumntu nomntu.
- Ukuba ufumana ubunzima okanye ezinye iziphumo ebezingalindelekanga, ungaze uyeke ukuthatha amayeza akho wedwa . Thetha nogqirha wakho kuqala.
- Eyona njongo yonyango kukunyanga ukudakumba. Ukungafuni unyango ngenxa yokoyika iziphumo ebezingalindelekanga kunokubangela ingozi enkulu nangakumbi.
- Ukutya okunesondlo kunye nokuzilolonga rhoqo zezona ndlela zibalaseleyo zokulawula ubunzima ngelixa usela amayeza.
- Amanye amayeza anokubangela ukutyeba, ngelixa amanye enokubangela ukutyeba kancinci. Ugqirha wakho angakunceda ukhethe amayeza afanelekileyo kuwe.
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