Kunyaka nawuphi na unyaka, abantu abadala abayi-20 baseUnited States banexinzelelo. Uninzi lwabantu abanexinzelelo alufuni unyango, nangona uninzi lunokuncedwa unyango. Ukuba ufumana iimpawu zokudandatheka (ezifana nobunzima bokugxila, iimvakalelo eziqhubekayo zokudabuka, ukunciphisa amandla) qhagamshelana nodokotela wakho ngokukhawuleza.
IziNyango zeNdalo zoLwaphulo
Uninzi lwezifundo zokuqala lubonisa ukuba izilwanyana ezithile zingabonelela ngeempilo. Ukuba ucinga ngokusetyenziswa kwanoma yiyiphi isongezelelo okanye isilungiso, khuluma nodokotela wakho kuqala. Hlalani nikhumbule ukuba ukunyamezela nokuzinyamekela nokunyamekela ukunakekelwa okuqhelekileyo kunokuba nemiphumo emibi yempilo. Nazi izibhozo ezisibhozo zendalo kunye nemithi yokucoca.
ISt John's Wort
I-wort yaseYt John's wort ( Hypericum perforatum ) sele isetyenziswe kwiiyeza zendoda yokudakumba, ukukhathazeka, ukukhathazeka, nokulala okubi. Izilingo ezininzi zeekliniki zibonisa ukuba isithwathwa sikaSt. John sinokusebenza ngokunyamezela ngokunyanisekileyo, kodwa kungenakusebenza ngokudakumba okukhulu.
I-wort yaseYt. John ingathabatha iiveki ezi-4 ukuya kwezi-6 ukuphawula ukusetyenziswa ngokupheleleyo. Imiphumo emibi ingabandakanya ukungcola, umlomo owomileyo, ukunyanzelisa, kunye nokukhathala. Intambo yaseSt. John ikwandisa i-photosensitivity, ngoko ke kufuneka uqaphele ukukhusela ulusu kunye namehlo.
I-wort yaseJan John inokuphazamisa ukusebenza kweemithi kunye nezidakamizwa ezingaphezu kwee-counter-counter-counter-counter-counter-counter-counter-counter-counter-counter-counter-counter-counter-counter-counter-counter-counter.
Isilwanyana saseSt. John asikhuthazelwanga kubafazi abakhulelweyo okanye abahlengikazi, abantwana okanye abantu abanesifo sengqondo sokuphazamiseka kwengqondo, isibindi okanye isifo sesifo.
Funda kabanzi malunga ne-St. John's wort.
I-Omega-3 Fatty Acids
I-Omega-3 fatty acids yintlobo yeoli efunekayo ekusebenzeni kwengqondo eqhelekileyo. Imizimba yethu ayikwazi ukwenza i-omega-3 fatty acids ukuze ifunyenwe ngokutya.
Izifundo ziye zaxinisa ukudakumba kunye nokutya okuphantsi kwe-omega-3 fatty acids kwaye kwafumanisa ukuba amazwe anokusetyenziswa kweentlanzi eziphezulu, ezifana neJapan, anesilinganiso esiphantsi sokudandatheka. Izifundo zokuqala zibonisa ukuba i-omega-3s (i-DHA kunye ne-EPA) kunye kunye ne-anti-depressants inokusebenza ngakumbi kunokuba i-antidepressants yodwa.
Iintlanzi zamanzi ezininzi ezifana ne-salmon, i-sardine kunye ne-anchovies ngumthombo ocebileyo wokutya omega-3 fatty acids. Ioli yeentlanzi kunye neoli ye- cod ye-foy iyatholakala. Nangona intlanzi ingaba ne-pollutants efana ne-PCB, ezininzi iinkampani zicoca ioli ukwenzela ukuba ezi khemikhali zisuswe.
Iifomsile zeoli zentlanzi zinokusebenzisana nabanqindi begazi ezifana ne-warfarin ne-aspirin. Imiphumo emibi ingabandakanya ukuhlengahlengiswa kunye nokuphuma kwamanzi. Ioli yeentlanzi akufanele ithathwe iiveki ezimbini ngaphambi okanye emva kokuhlinzwa.
SAM-e
I-SAM-e, okanye i-S-adenosyl-L-methionine, isakhi esifumaneka ngokwemvelo emzimbeni womntu onokunyusa amanqanaba e-neurotransmitter serotonin kunye ne-dopamine. Uphando oluninzi lufumene i-SAM-e ukuba isebenze kune-placebo yokudandatheka.
KwiNyakatho yeMerika, i-SAM-e ifumaneka kwifom yokongeza kwiindawo zokutya ezempilo, izitolo zezilwanyana kunye ne-intanethi. Abacebisi bacebisa ukuba ifom ye-entered-coated for absorption maximum. Funda kabanzi malunga neSAM-e kunye nokudandatheka .
Ifolic acid
I-folate, i-vitamin B efunyenwe kwimifuno eluhlaza, iziqhamo, iimbotyi kunye neenqwanqwa eziqingqiweyo. Ngenye yezinto ezininzi ezithintekayo kwiivithamini ngenxa yokutya okubi kunye nangenxa yokusetyenziswa kweyeza (ezifana ne-aspirin kunye nokukhulelwa komlomo).
Uphando oluphambili lubonisa ukuba abantu abanexinzelelo abanamaqondo aphantsi angasaphenduli kunye nabaxinzelelekileyo, kwaye ukuthatha ifomu ye-folic kwifom yokuncedisa kunokuphucula ukuphumelela kwabaxinzelelo.
5-HTP
I-5-HTP, okanye i-5-hydroxytryptophan, iveliswa ngokwemvelo emzimbeni kwaye isetyenziselwa ukwakheka kwe-neurotransmitter serotonin. Nangona ukuthatha i-5-HTP kwifom yokuncedisa inokuthi ikhulise amanqanaba e-serotonin emzimbeni, iingcali ezininzi ziva ukuba akukho ubungqina obaneleyo bokuqinisekisa ukhuseleko lwe-5-HTP. Akufanele idibaniswe nabaxinzelelo.
Ukutya
Nciphisa ukutya kwakho kweesekese. Iifom ngexeshana zenza ukuba uzive kakuhle njengoko uphukela wegazi lusuka, kodwa lunokuba luncedo ngakumbi emva koko xa lugqiba.
Gwema i-caffeine notywala. I-cafeine notywala zidambisa iimeko. Utywala buya kusihlaziya ngokukhawuleza kwaye i-caffeine ikhuthaza amandla, kodwa iziphumo zombini zihlala zifutshane. Bobabini banokuyingozi ngakumbi ukuguquka kwemizwelo, ukuxhalaba, ukudandatheka kunye nokulala.
IVithamini B6. I-Vitamin B6 iyadingeka ukuvelisa i-serotonin neuroopamine ye-neurotransmitters. Nangona ukungafumaneki kwe-vitamin B6 kunqabile, abantu abathatha i-oral contraceptive, i-hormone therapy, kunye neziyobisi zesifo sofuba sinokuba mngcipheko omkhulu wokungabikho.
Magnesium. Uninzi lwabantu alufumani i-magnesium ngokwaneleyo kwizidlo zabo. Imithombo efanelekileyo ye-magnesium ibandakanya i-legumes, i-nut, i-grains epheleleyo, kunye nemifuno eluhlaza. Njengavithamini B6, i-magnesium iyadingeka kwimveliso ye-serotonin.
Ukuzivocavoca
Ukusetyenziswa rhoqo ngumnye weendlela ezichanekileyo kunye ezingabizi ukuphucula imizwa kwaye into enokudibaniswa kwisicwangciso sonyango. Ukuzivocavoca, ngokugqithiseleyo ukuvuthwa kwe-aerobic, kukhulula iikhemikhali eziphakamisa umoya kunye nokunciphisa i-hormone yokuxinwa.
Khetha into oyithandayo kwaye uya kubambelela, nokuba uya kuqeqesho, uthayibha kwiiklasi zokudanisa, udlala i-tennis, udibanisa, okanye uthatha ukuhamba ngokukhawuleza ngaphandle kwentsasa nganye ubuncinane imizuzu engama-30 ezintlanu iintsuku.
Ulwaphulo lokuKhanya
Ukufumana ilanga elaneleyo lingaba luncedo kwiinguqu zengqondo zonyaka ezenzeka kwiinyanga ezibusika ezimnyama.
Ukuboniswa ekukhanyeni kusasa (umz. Ngokuthatha ukuhamba ngaphandle) kunokunceda umzimba wokulala / ujikeleze umsebenzi wakhe ngokufanelekileyo. Ukuveliswa kwe-serotonin, ikhemikhali yengqondo eyona nto ebalulekileyo ekuthinteleleni isimo sethu sengqondo, ivuliwe kusasa xa kuvela ukukhanya. Ebudeni busika xa kungekho ilanga elincinci, amazinga e-serotonin angancipha, asenze sizive sidiniwe kwaye sithandeke kwixesha elichaphazelekayo lokugula (SAD).
Enye inketho yonyango olukhanyayo (3,000 ukuya ku-10,000 lux). Kukho iintlobo ezahlukeneyo ezikhoyo, ukusuka kwiibhokisi ezikhanyayo ukuya kwii-visors, eziqhelekileyo zisetyenziselwa imizuzu engama-20-30 ngosuku.
Nangona zibiza kakhulu ukusuka kwi-$ 150 ukuya kwii-500 zama-500, ziyakucetyiswa yi-inshurensi.
Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onelayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Kufuneka uncede unyango lwangonyango ngokukhawuleza kuyo nayiphi na imiba yempilo uze ubonane nodokotela wakho ngaphambi kokusebenzisa elinye iyeza okanye wenze utshintsho kwi-regimen yakho.