Ngaba nawe uziva unzima, udiniwe, kwaye ulusizi ngeentsuku zemvula naxa isibhakabhaka simnyama? Kwangaxeshanye, ngaba ufuna nje ukutya into emnandi? Oku akukokwakho wedwa. Uninzi lwethu luye lwahlangabezana noku. Namhlanje, masithethe ngesizathu sokuba oku kwenzeke kunye nento esinokuyenza ngako.
Yintoni le ngxaki yeemvakalelo ebuhlungu (SAD) eza nale meko?
Esi sifo saziwa ngokwezonyango ngokuba yi-'Seasonal Affective Disorder (SAD).' Luhlobo lwesifo sengqondo esinxulunyaniswa nemozulu. Sidla ngokuvela ngamaxesha amnyama nangenalanga kakhulu onyaka. Nangona singenalo ubusika obunekhephu eSri Lanka, esi sifo sinokwenzeka ngamaxesha emvula eqhubekayo kunye nesibhakabhaka esinamafu.
Ngamafutshane, xa ukukhanya kwelanga kuncipha, ukuveliswa kwe -serotonin, i-hormone yolonwabo engqondweni yethu, kuyancipha, nto leyo eyikhemikhali esinceda sihlale sikwinqanaba elifanelekileyo. Ngoko ke, xa eli nqanaba le-serotonin lincipha, siqala ukuziva izinto ezifana noxinzelelo, usizi, kunye nokudinwa.
Ezinye zeempawu zale meko zezi:
- Ukuziva ulusizi kwaye uxhalabile ngaphandle kwesizathu.
- Ukozela kunye nokulala kakhulu imini yonke.
- Ukuba nokuzithemba okuphantsi.
- Ukucinga kakhulu nangezinto ezincinci ongazange uziqaphele ngaphambili.
- Umsindo okhawulezayo kunye nokucaphuka.
- Abanye abantu banokuba nengxaki yokulala. Oku kungenxa yokuba i-serotonin ikwafuneka ekwenzeni i-melatonin yekhemikhali ebangela ubuthongo.
Ezi mpawu zisenokuba zincinci kwabanye, zibe nzima kwabanye. Eyona nto ingcono kukuba xa ilanga liphuma kwakhona kwaye iiyure zokukhanya zinde, le meko iya kunyamalala ngokupheleleyo. Unyango lwezonyango loku luquka unyango lokukhanya kunye namayeza athile. Kodwa ngaphambi koko, kukho izinto ezilula esinokuzenza ekhaya.
Ungayinyusa njani 'i-hormone yethu yovuyo' (iSerotonin)?
Kukho izinto ezintathu eziphambili esinokuzenza ukuphucula indlela esivakalelwa ngayo, oko kukuthi, ukwandisa amanqanaba ethu e-serotonin.
1. Qinisekisa ukuba indlu ikhanyiswe kakuhle.
Le yeyona ndlela ilula yokulungisa le meko. Vula iifestile neengcango zendlu yakho emini uze uvumele ukukhanya okuninzi kungene. Ukuba kunokwenzeka, chitha ixesha elithile ngaphandle kusasa uze ugcakamele ilanga. Kukwangumbono olungileyo ukutshintsha iibhalbhu zokukhanya endlwini yakho zibe zezona zinamandla aphezulu ombane. Ezinye izifundo zibonisa ukuba ukubeka ibhalbhu yokukhanya engama-300-watts malunga neenyawo ezintathu uze uzibeke kuyo malunga nemizuzu engama-20 kathathu ngemini kunokunyusa okwethutyana amanqanaba e-serotonin.
2. Yenza umthambo ngokushukumisa umzimba wakho kancinci.
Siyazi ukuba awuyi kufuna ukuzilolonga xa uziva udiniwe okanye ulusizi. Kodwa ukuba uzinyanzela kancinci uze udansele ingoma ekwirediyo imizuzu eli-15 ukuya kwengama-20, okanye uhambe ngokukhawuleza, uya kufumanisa ukuba iminqweno yakho yeelekese iya kuncipha kwaye imeko yakho iya kuphucuka kakhulu.
3. Lumka ngento oyityayo noyiselayo.
Le yeyona nto ibalulekileyo. Beka ikhekhe eseleyo ecaleni uze wongeze iicarbohydrate ezilungileyo ekutyeni kwakho, ezikhuthaza ukuveliswa kwe-serotonin.
Xa usitya iicarbohydrate ezilula ezifana neelekese, iikeyiki, iibhisikithi, isonka esimhlophe, kunye nerayisi emhlophe, amanqanaba eswekile egazini lakho anyuka ngequbuliso. Emva koko, umzimba wakho uvelisa i-insulin eninzi ukuyilawula. Emva kwexesha elithile, amanqanaba eswekile egazini lakho ahla ngequbuliso. Emva koko uzive udiniwe kakhulu, ukruqukile, kwaye ufuna ukutya into emnandi kwakhona.
Ngokufanayo, iziselo ezine-caffeine, ezifana nekofu neti, nazo ziyanciphisa ukuveliswa kwe-serotonin. Ukuba kufuneka usele ikofu, kungcono ukuyisela emva kokutya.
Ukutya okulungileyo onokukugcina ekhaya ukuze uphucule indlela ovakalelwa ngayo
Ngeentsuku oziva uphantsi ngazo, kuyathandeka ukubaleka uye evenkileni uyokuthenga ukutya, akunjalo? Nazi ezinye zokutya okunempilo onokuzigcina ekhitshini lakho ngaloo maxesha.
| Uhlobo lokutya | Kutheni oko kulungile? |
|---|---|
| Amaqhashu | Ezi ziicarbohydrate ezintsonkothileyo. Zikhupha amandla kancinci kancinci, ukuze ungaziva udiniwe ngequbuliso. |
| I-oatmeal | Ii-oats ezenziwe ngaphandle kweswekile ziyindlela entle yokuqala usuku. Zinceda ekuveliseni i-serotonin. |
| Amantongomane | Amantongomane afana neecashew, amantongomane kunye neealmond aqulethe izinto ezinceda ekuveliseni i-serotonin. |
| Iqanda elimhlophe | Ekubeni ityebile kwiproteni, inceda ekulawuleni indlala nasekugcineni imeko yakho izinzile. |
| Iziqhamo nemifuno | Xa uziva ufuna ukutya iilekese, yitya isiqhamo endaweni yebhisikithi. Yitya ubuncinane iikomityi ezi-4 zemifuno enemibala ngemini. |
| Iitships, ii-peas, iimbotyi eziluhlaza | Ezi zizityebi kwiicarbohydrates ezintsonkothileyo kunye neeproteni, ezinika amandla emzimbeni. |
Masifunde nangezongezo.
Abanye abantu basebenzisa isongezelelo esibizwa ngokuba yi-`5HTP (5-hydroxytryptophan)` ukunyusa amanqanaba e-serotonin. Nangona kunjalo, oku akulunganga kuye wonke umntu. Ukuzithatha ezi zinto ngaphandle kolawulo kunokuba yingozi. Umzekelo, akufanelekanga kubantu abanesifo sentliziyo. Ke ngoko, ngaphambi kokuba uthathe nasiphi na isongezelelo esinjalo, ngokuqinisekileyo kufuneka uthethe nogqirha wakho kwaye ucele ingcebiso yakhe.
Kukwabaluleke kakhulu ukubandakanya iiproteni (ezifana nentlanzi, inyama, amaqanda, iilentili) kuzo zontathu izidlo eziphambili zemini.
Iingcali zesondlo zicebisa ukuba ungatyi ukutya okumhlophe okunesitatshi (isonka, irayisi, iitapile) kangangeeveki ezimbini. Bathi, “Uya kumangaliswa kukuba uza kuziva ungcono kangakanani na.” Kodwa kufuneka wenze kanye loo nto ukuze ubone umahluko.”
Khumbula, xa amanqanaba akho e-serotonin sele ephantsi, impembelelo yokutya okutyayo inkulu kakhulu kunangemihla eqhelekileyo. Eyona nto ingcono onokuyenza kukubeka ecaleni izidlo zangokuhlwa zokukhanyisa ikhandlela, ugcine ikhaya lakho likhanya kakuhle ngala maxesha, kwaye utye isidlo esinempilo!
Umyalezo Wokuya Ekhaya
- Usizi kunye nokudinwa (SAD) yinto yokwenyani eyenzeka xa imozulu itshintsha, ingakumbi ngexesha lemvula. Oku kubangelwa kukwehla kwamanqanaba e-serotonin engqondweni.
- Eyona ndlela ilungileyo yokulungisa le meko kukuqinisekisa ukuba ikhaya lifumana ukukhanya okuhle kwaye lizilolonga yonke imihla.
- Endaweni yeecarbohydrate ezilula ezifana neelekese, isonka esimhlophe, kunye nerayisi emhlophe, yitya iicarbohydrate ezintsonkothileyo ezifana neziqhamo, imifuno, ii-oats kunye neembotyi.
- Yongeza iproteni kwisidlo ngasinye. Oku kuya kukunceda uhlale uphilile.
- Ungaze uthathe izongezo ezifana ne-'5HTP' ezifumaneka kwimarike ngaphandle kwengcebiso kagqirha. Soloko ubuza ugqirha wakho ngaphambi kokuba usebenzise nantoni na.
- Ukuba ezi mpawu zikuchaphazele kakhulu, musa ukuzityeshela uze ubone ugqirha ukuze akunike ingcebiso.
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