Ingabe nawe uzizwa unzima, unesithukuthezi, futhi udangele ngezinsuku zemvula nalapho isibhakabhaka simnyama? Ngesikhathi esifanayo, ingabe ufuna nje ukudla okuthile okumnandi? Lokhu akusikho kuwe kuphela. Iningi lethu selike labhekana nalokhu. Namuhla, ake sixoxe ngokuthi kungani lokhu kwenzeka nokuthi yini esingayenza ngakho.
Iyini le nkinga yemizwa edabukisayo (SAD) eza nalesi simo sezulu?
Lesi simo saziwa ngokwezokwelapha ngokuthi 'i-Seasonal Affective Disorder (SAD).' Luhlobo lokuphazamiseka kwemizwelo oluhlotshaniswa nesimo sezulu. Luvame ukwenzeka ngezikhathi ezimnyama kakhulu nezingenalanga kakhulu zonyaka. Nakuba singenalo ubusika obuneqhwa eSri Lanka, lesi simo singavela ngezikhathi zemvula eqhubekayo kanye nesibhakabhaka esiguqubele.
Kalula nje, lapho ukukhanya kwelanga kuncipha, ukukhiqizwa kwe -serotonin, i-hormone yenjabulo ebuchosheni bethu, kuyancipha, okuyikhemikhali esiza ukugcina isimo sethu sengqondo sisezingeni elihle. Ngakho-ke, lapho leli zinga le-serotonin lehla, siqala ukuzwa izinto ezifana nokukhathazeka, ukudabuka, kanye nesithukuthezi.
Ezinye izimpawu zalesi simo yilezi:
- Ukuzizwa udabukile futhi ukhathazekile ngaphandle kwesizathu.
- Ukozela nokulala ngokweqile usuku lonke.
- Ukuzethemba okuphansi.
- Ukucabanga kakhulu ngisho nangezinto ezincane kakhulu ongazange uziqaphele ngaphambili.
- Ukucasuka okusheshayo nokucasuka.
- Abanye abantu bangase babe nenkinga yokulala. Lokhu kungenxa yokuthi i-serotonin iyadingeka futhi ukuze kwenziwe i-melatonin yamakhemikhali abangela ubuthongo.
Lezi zimpawu zingase zibe zincane kwabanye, zibe zimbi kwabanye. Ingxenye engcono kakhulu ukuthi lapho ilanga liphuma futhi futhi amahora okukhanya eba made, lesi simo sizophela cishe ngokuphelele. Ukwelashwa kwalokhu kuhlanganisa ukwelashwa okulula kanye nemithi ethile. Kodwa ngaphambi kwalokho, kunezinto ezilula esingazenza ekhaya.
Ungayandisa kanjani 'i-hormone yethu yenjabulo' (i-Serotonin)?
Kunezinto ezintathu eziyinhloko esingazenza ukuze sithuthukise isimo sethu sengqondo, okungukuthi, ukwandisa amazinga ethu e-serotonin.
1. Qiniseka ukuthi indlu ikhanya kahle.
Leli ikhambi eliyisisekelo kakhulu lalesi simo. Vula amafasitela neminyango yendlu yakho emini bese uvumela ukukhanya okuningi kungene. Uma kungenzeka, chitha isikhathi esithile ngaphandle ekuseni bese ucwilisa ilanga. Kungumqondo omuhle futhi ukushintsha ama-bulb endlini yakho abe ngawamandla aphezulu. Ezinye izifundo ziphakamisa ukuthi ukubeka i-bulb yokukhanya engu-300-watt cishe ngamamitha amathathu ukusuka lapho bese uzibeka kuyo imizuzu engaba ngu-20 kathathu ngosuku kungakhuphula amazinga e-serotonin okwesikhashana.
2. Zivocavoce kancane ngokunyakaza umzimba wakho.
Siyazi ukuthi ngeke uzizwe ufuna ukuzivocavoca uma uzizwa unesithukuthezi noma udabukile. Kodwa uma uziphoqa kancane bese udansa ingoma emsakazweni imizuzu eyi-15 kuya kwengama-20, noma uhamba ngokushesha, uzothola ukuthi izifiso zakho zamaswidi zizoncipha futhi isimo sakho sengqondo sizothuthuka kakhulu.
3. Qaphela ukuthi udlani futhi uphuzani.
Lokhu kuyinto ebaluleke kakhulu. Beka ikhekhe elisele eceleni bese ufaka ama-carbohydrate amahle ekudleni kwakho, okukhuthaza ukukhiqizwa kwe-serotonin.
Uma udla ama-carbohydrate alula njengamaswidi, amakhekhe, amabhisikidi, isinkwa esimhlophe, nelayisi elimhlophe, amazinga kashukela egazini lakho akhuphuka ngokuzumayo. Ngemuva kwalokho, umzimba wakho ukhiqiza i-insulin eningi ukuze uyilawule. Ngemva kwesikhashana, amazinga kashukela egazini lakho ehla ngokuzumayo. Bese uzizwa ukhathele kakhulu, unesithukuthezi, futhi ufuna ukudla okuthile okumnandi futhi.
Ngokufanayo, iziphuzo eziqukethe i-caffeine, njengekhofi netiye, nazo zinciphisa ukukhiqizwa kwe-serotonin. Uma kufanele uphuze ikhofi, kungcono ukuyiphuza ngemva kokudla.
Ukudla okuhle ongakugcina ekhaya ukuze uthuthukise isimo sakho sengqondo
Ngezinsuku lapho uzizwa udangele, kuyayenga ukugijimela esitolo uyothenga ukudla, akunjalo? Ngakho nansi ukudla okunempilo ongakugcina ekhishini lakho ngalezo zikhathi.
| Uhlobo lokudla | Kungani lokho kukuhle? |
|---|---|
| I-Popcorn | Lawa ama-carbohydrate ayinkimbinkimbi. Akhipha amandla kancane kancane, ngakho awuzizwa ukhathele ngokuzumayo. |
| I-oatmeal | Ama-oats enziwe ngaphandle koshukela ayindlela enhle yokuqala usuku. Asiza ekukhiqizeni i-serotonin. |
| Amantongomane | Amantongomane afana nama-cashew, amantongomane, nama-alimondi aqukethe izinto ezisiza ekukhiqizeni i-serotonin. |
| Iqanda elimhlophe | Njengoba icebile ngamaprotheni, iyasiza ekulawuleni indlala futhi igcine isimo sakho sengqondo sizinzile. |
| Izithelo nemifino | Uma uzizwa sengathi ufuna ukudla amaswidi, yidla isithelo esikhundleni sekhukhi. Yidla okungenani izinkomishi ezine zemifino enemibala ngosuku. |
| Ubhontshisi, ubhontshisi oluhlaza | Lezi zicebile ngama-carbohydrate ayinkimbinkimbi namaprotheni, anikeza umzimba amandla. |
Ake sifunde futhi ngezithasiselo.
Abanye abantu basebenzisa isithasiselo esibizwa ngokuthi `5HTP (5-hydroxytryptophan)` ukwandisa amazinga e-serotonin. Kodwa-ke, lokhu akulungile kuwo wonke umuntu. Ukuthatha lezi zinto ngaphandle kokulawula kungaba yingozi. Isibonelo, akufaneleki kubantu abanesifo senhliziyo. Ngakho-ke, ngaphambi kokuthatha noma yisiphi isithasiselo esinjalo, kufanele nakanjani ukhulume nodokotela wakho futhi ucele iseluleko sakhe.
Kubaluleke kakhulu futhi ukufaka amaprotheni athile (njengenhlanzi, inyama, amaqanda, udali) kuzo zonke izidlo ezintathu eziyinhloko zosuku.
Ochwepheshe bezokudla batusa ukuyeka ukudla okumhlophe okunesitashi (isinkwa, ilayisi, amazambane) cishe amasonto amabili. Bathi, "Uzomangala ukuthi uzozizwa ungcono kangakanani." "Kodwa kufanele wenze lokho kanye ukuze ubone umehluko."
Khumbula, uma amazinga akho e-serotonin esephansi kakade, umthelela wokudla okudlayo ukhulu kakhulu kunosuku oluvamile. Into engcono kakhulu ongayenza ukubekela eceleni ukudla kwasemini, ugcine ikhaya lakho likhanya kahle ngalezi zikhathi, bese udla ukudla okunempilo!
Umlayezo Wokuya Nawe Ekhaya
- Ukudabuka kanye nokudinwa (SAD) kuyinto yangempela eyenzeka lapho isimo sezulu sishintsha, ikakhulukazi ngesikhathi semvula. Kubangelwa ukwehla kwamazinga e-serotonin ebuchosheni.
- Izindlela ezinhle kakhulu zokwelapha lesi simo ukuqinisekisa ukuthi ikhaya lithola ukukhanya okuhle kanye nokuzivocavoca umzimba nsuku zonke.
- Esikhundleni sama-carbohydrate alula afana namaswidi, isinkwa esimhlophe, nelayisi elimhlophe, yidla ama-carbohydrate ayinkimbinkimbi njengezithelo, imifino, i-oats, kanye nemifino.
- Faka amaprotheni athile ekudleni ngakunye. Lokhu kuzokusiza ukugcina isimo sakho sengqondo sizinzile.
- Ungalokothi uthathe izithasiselo ezifana ne-'5HTP' ezitholakala emakethe ngaphandle kweseluleko sezokwelapha. Buza udokotela wakho njalo ngaphambi kokusebenzisa noma yini.
- Uma lezi zimpawu zikuthinta kakhulu, ungazinaki bese ubona udokotela ukuze akunike iseluleko.
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