Ngaba wakha waziva umthwalo onzima entliziyweni yakho, usizi, isizungu, okanye ukuziva ungafuni kwenza nto? Ngokwezonyango esi sifo sibizwa ngokuba yi-depression, okanye njengoko abantu abaninzi besazi, 'Depression'. Abantu abaninzi bacinga ukuba amayeza kuphela kwesisombululo sale meko. Yinyani, ukudakumba yimeko efuna unyango. Kodwa ubusazi na ukuba izinto esizityayo nesiziselayo yonke imihla zinokuba nefuthe elikhulu kulonwabo lwethu nakwimpilo-ntle yengqondo? Kodwa khumbula, oku akuthethi ukuba ukudakumba kunokunyangeka ngokupheleleyo. Kodwa kunye nonyango lwakho lwezonyango, ukugcina ukutya okunempilo kuya kukunceda uphile ngokukhawuleza.
Ii-antioxidants ezikhusela iiseli zobuchopho
Ngamafutshane, imizimba yethu ivelisa amasuntswana abizwa ngokuba yi-'free radicals'. Xa eqokelelana, anokonakalisa iiseli zomzimba wethu, asigugise ngokukhawuleza, aze akhokelele kwezinye izifo ezininzi. Izifundo zifumanise ukuba elinye lamalungu achaphazeleka kakhulu yile monakalo yingqondo yethu.
Nangona kungekho ndlela yokuthintela ngokupheleleyo la masuntswana awonakalisayo, singayinciphisa impembelelo yawo. Kulapho ukutya okutyebileyo kwii-antioxidants kungena khona. Ezi zifana nabalindi abakhusela iiseli zethu.
| Uhlobo lwe-Antioxidant | Ukutya Okutyebileyo Kuyo |
|---|---|
| I-Beta-carotene | Iiapricot, ibroccoli, i-cantaloupe, iminqathe, ikale, iipesika, ithanga, ispinatshi, iibhatata ezimnandi. |
| Ivithamini C | Iiblueberries, ibroccoli, ijambalaya, ikiwi, iiorenji, iitangerines, intlanzi chili, iitapile, amastrawberry, iitumato, iguava. |
| Ivithamini E | I-margarine, amantongomane afana namandongomane, ii-almond, ioyile yemifuno, i-wheat germ. |
Iicarbohydrate 'ezikrelekrele' ezizolisa ingqondo
Iicarbohydrate, okanye istatshi, zidibene ngokuthe ngqo ne- serotonin yekhemikhali enika iimvakalelo ezintle. Iingcali zikholelwa ukuba ngamanye amaxesha ngequbuliso sinqwenela iilekese xa amanqanaba ethu e-serotonin ephantsi.
Kodwa apha kufuneka sibe krelekrele kakhulu. Kufuneka sikhethe 'iikhabhohayidreyithi ezikrelekrele' okanye 'iikhabhohayidreyithi ezintsonkothileyo' . Kufuneka siziphephe 'iikhabhohayidreyithi ezilula' ezifana neekeyiki, iibhisikithi, kunye neziselo ezineswekile. Kuba ulonwabo ezilunikayo lukhawuleza kwaye luphele ngokukhawuleza.
- IiCarbs ezikrelekrele: Iinkozo ezipheleleyo ezifana nerayisi emdaka, i-buckwheat, i-oats, ibhali, iziqhamo ezintsha, imifuno, iimbotyi ezifana neelentile, kunye neetships.
Ezi carbohydrate zilungileyo zinika imizimba yethu amandla, ngoko ke zinceda ukugcina imeko yethu yeemvakalelo izinzile.
Iiproteni zamandla kunye nokugxila
Ukutya okufana ne-turkey, i-tuna, kunye nenkukhu kuqulethe i-amino acid ebizwa ngokuba yi -tryptophan . Oku kunceda ingqondo ukuba yenze i-serotonin ekhankanyiweyo. Xa kufuneka uhlale ugxile kwaye ugxile, licebo elihle ukutya isidlo esineeproteni ezininzi. Zama ukufaka iiproteni kwizidlo zakho izihlandlo ezininzi ngemini.
- Imithombo elungileyo yeproteni: iimbotyi, ii-peas, iilentils, inyama yenkomo engenamafutha amaninzi, itshizi enamafutha aphantsi, intlanzi, ubisi, inkukhu, iimveliso zesoya kunye neyogathi.
I-Vitamin B kunye nokutya kweMeditera
Uphononongo olwenziwe eSpeyin lufumanise ukuba ukudakumba kuxhaphake kakhulu kumadoda angayityiyo i-B vitamin folate (ingakumbi lawo atshayayo), nakubafazi abangayityiyo i-vitamin B12 (ingakumbi abo batshayayo nabangazilolongiyo).
Olu asilophando lokuqala olufumene unxibelelwano phakathi kwezi vithamini kunye nokudakumba. Nangona kunjalo, abaphandi abakacaci ukuba ukungondleki kakuhle kunokubangela ukudakumba na, okanye ukudakumba kubangela ukungondleki kakuhle ngenxa yokungatyi kakuhle.
Nokuba siyintoni na isizathu, singazifumana zombini ezi vithamini ze-B ngokulula kwisidlo saseMeditera.
- Ukutya okutyebileyo kwi-folate: Iimbotyi (iilentile, iitshizi), amandongomane, iziqhamo ezininzi, kunye nemifuno eluhlaza (isipinatshi, ikale).
- Ukutya okutyebileyo kwi-vitamin B12: Zonke iimveliso zezilwanyana ezinamafutha aphantsi, umzekelo iintlanzi kunye neemveliso zobisi ezinamafutha aphantsi.
Amandla evithamini D avela elangeni
Ubusazi na ukuba ii-receptors ze-vitamin D zifumaneka kuwo wonke umzimba, kuquka nengqondo yethu? Uphando lwakutshanje lufumanise ukuba abantu abanamanqanaba aphantsi e-vitamin D banamathuba amaninzi okufumana uxinzelelo. Usenokucinga ukuba oku akuyongxaki inkulu kuba ilizwe lethu alifumani kukhanya kwelanga okuninzi. Kodwa abantu abasebenza ngaphakathi imini yonke kwaye bengafumani kukhanya kwelanga okuninzi banokufumana oku kungabikho.
Nangona kungekho lwazi lucacileyo malunga nokuba ufuna i-vitamin D engakanani, ukuthatha i-vitamin D egqithisileyo akulunganga. Ingachaphazela amanqanaba e-calcium kunye nokusebenza kwezintso. Ngoko ke ukuba ukrokrela ukuba unesiphene esinjalo, kungcono ukubona ugqirha ukuze akunike ingcebiso.
Ungalibali ezi zimbiwa zimbini!
I-Selenium
Izifundo zibonise unxibelelwano phakathi kwamanqanaba aphantsi e-selenium kunye nokutshintsha kwemood . Isibonelelo semihla ngemihla se-selenium kubantu abadala yi-55 micrograms. Kungcono ukuyifumana le nto ekutyeni endaweni yezongezo.
- Ukutya okutyebileyo kwi-selenium: Iimbotyi kunye neembotyi, inyama engenamafutha, iimveliso zobisi ezinamafutha aphantsi, amandongomane (ingakumbi amandongomane aseBrazil. Kodwa musa ukuwatya rhoqo okanye kakhulu ngaxeshanye, njengoko ityhefu ye-selenium inokubakho), ukutya kwaselwandle (ii-oyster, ii-clams, ii-sardines, ii-crab), kunye neenkozo ezipheleleyo.
Ii-Omega-3 Fatty Acids
Kutshanje, izazinzulu zifumanise ukuba iMajor Depression Disorder ixhaphake kakhulu kwiindawo ezingatyi i-omega-3s eyaneleyo. Kwaye ezinye izifundo zibonise ukuba abantu abatya iintlanzi ezimbalwa (ukutya okutyebileyo kwi-omega-3s) banamathuba amaninzi okufumana uxinzelelo. Njengebhonasi eyongezelelweyo, i-omega-3s ikwalungile kakhulu entliziyweni yakho.
- Ukutya okutyebileyo kwi-omega-3: Iintlanzi ezinamafutha (i-salmon, ii-sardine, kunye ne-tuna), ii-flaxseed, ii-canola, kunye nee-soya oils, amantongomane (ingakumbi ii-walnuts), kunye nemifuno eluhlaza okwesibhakabhaka.
Ubunzima bakho kunye nendlela ophila ngayo nazo zibalulekile.
Abantu abatyebileyo banamathuba amaninzi okuba noxinzelelo. Kwaye abantu abanesifo soxinzelelo nabo banamathuba amaninzi okuba noxinzelelo. Abaphandi bakholelwa ukuba oku kungenxa yotshintsho kwinkqubo yomzimba yokuzikhusela kunye namahomoni ayenzeka xa umntu edandathekile.
Ngethamsanqa, ukulandela ukutya okunesondlo, njengoko sixoxe ngako kweli nqaku, kuya kukunceda ugcine ubunzima obusempilweni.
Kwakhona, khumbula ukuba utywala neziyobisi zichaphazela ngqo imo yakho kunye nokulala kwakho. Akupheleli apho, kodwa ukuba uthatha amayeza okudakumba, kunokunciphisa nokusebenza kwala mayeza. Iziselo ezine-caffeine ezifana nekofu neti zinokukwenza uzive ungaphumli kwaye zenze kube nzima ukulala ebusuku. Licebo elihle ukuyeka ukusela i-caffeine emva kwentsimbi ye-12 emini.
Umyalezo Wokuya Ekhaya
- Ukudakumba yimeko yezonyango edinga unyango ngokuqinisekileyo. Ukutya okunempilo yenye yezona nkxaso zibalaseleyo onokuzifumana ukongeza kolo nyango.
- Zama ukutya ukutya okunesondlo yonke imihla. Qiniseka ukuba ufaka imifuno emitsha, iziqhamo, iimbotyi, iintlanzi kunye neenkozo.
- Nciphisa ukutya okucutshungulweyo okufana neswekile, iilekese, iikeyiki, kunye neebhisikithi kangangoko unako.
- Ukuba unenkxalabo malunga nempilo yakho yengqondo okanye ukutya, qiniseka ukuba uthetha nogqirha wakho.
- Musa ukusebenzisa nayiphi na ivithamini okanye esinye isongezelelo ngaphandle kwengcebiso kagqirha.
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