Ingxaki yesifo esithintekayo, okanye i-SAD (ngoku eyaziwa njengengxaki enkulu yokudakumba kunye neepateni zonyaka), yimeko ehlala iyenzeka ngexesha lokuwa neenyanga zasebusika. Abantu abane-SAD bahlala bexinezelekile okanye ukungabi nentshisekelo kwimisebenzi eqhelekileyo, kunye nezinye iimpawu, ezifana nokukhathala, ukufumana ubunzima, ukuguquka kwindlela yokulala , ukukhungatheka, ukuxhalaba , kunye nezifiso zeeskese kunye nokutya kwe-starchy.
Ukuncedisa ukulawula iimpawu ze-SAD, ukululekwa kunye namayeza kunokucetyiswa. Ukongezelela, unyango lwendalo luyakunceda ukunciphisa iimpawu.
Nanku ukujonga kwizonyango zendalo kunye neenguqu zendlela yokuphila edlalwa ngamanye amaxesha ngenxa yesifo sengqondo esichaphazelekayo:
1) Ulwaphulo lokuKhanya
Ngenxa yokuba ukungabikho kokukhanya kwelanga kucatshangelwa ukuba kubangele ukuphazamiseka kwezifo zonyaka, ukunyanga okulula kudlalwa njengonyango le meko. Uphulo lokukhanya luquka ukuhlala kufuphi nesixhobo esiveza ukukhanya okukhanyayo kwe-LED (ebizwa ngokuba "ibhokisi elikhanyayo") ixesha elifutshane kwangoko.
Ngomhla wokuhlaziywa kuka -2015 opapashwe kwi- Cochrane Database yeZononongo eziPhezulu , abaphandi bahlalutya uphando olupapashwe ngaphambili malunga nokunyanga okunyanga ukukhusela ukuxinezeleka kwasebusika okufumene ukuba ukusetyenziswa kwezibuko kunye nokukhanya okumhlophe okukhanyayo okanye ukukhanya kwe-infrared kwanciphisa iziganeko ze-SAD xa kuthelekiswa nonyango olulula .
Kuhlalutyo lwabo, abalobi bokufunda bathi iimfuno ezongezelelweyo zifuneka njengoko ubungqina bobubungqina buphantsi, kwaye akukho nkcazelo enikezelwe kwimiphumo emibi.
Ukwandisa ukukhanya kwakho kwelanga ngokuchitha ixesha elingaphezulu okanye ukuhlala ngasecaleni kwindiza kunokunceda abanye abantu abaneempawu zeengxaki zonyaka, ngokutsho kwe-American Psychiatric Association.
2) I-Vitamin D
Okwangoku, izifundo ezimbalwa ziye zavavanya ukuphumelela kwezibonelelo zokutya kwindalo engokwemvelo yengxaki yonyaka.
Ukuphononongwa kophando olushicilelwe ngaphambili lufumene ukuba amanqanaba aphantsi e-vitamin D adibene nokuxinezeleka. Uvavanyo lwezonyango, nangona kunjalo, alufumananga ukuba i-vitamin D inefuthe kwiimpawu zengxaki yexesha elichaphazelekayo.
Uphando olupapashwe kwiManqaku oPhando lwe-BMC , umzekelo, uhlolisise imiphumo yemihla ngemihla ye-vitamin D okanye i-placebo kwizonyango zengcali ze-SAD kwaye ayifumananga niphumo le-vitamin D kwiimpawu.
3) Ukutya
Kwiphando lokuqhubela phambili elipapashwe ngo-2016, abaphandi bafumanisa ukuba ipesenti yabantu abanenkinga yokuphelelwa yinkinga phakathi kwezidlovini zaseFinnish yayinezihlandlo ezine ngaphezu kobonke abantu. Ukongeza, kwikliniki yaseDatshi ephululelwe ngaphandle, ipesenteji yabasimili phakathi kwalabo abanenkinga yokuphazamiseka kwenkqubela yexesha elifanelekileyo yayingaphezulu kathathu kunabantu abaqhelekileyo.
4) Iinkqubo zoLawulo lweengxaki
Ukuphathwa kwengcinezelo yindlela enye yokonyango yendalo yengxaki yonyaka, ngokutsho kweeNational Institutes of Health. Enyanisweni, uphando lubonisa ukuba ukunyamezeleka okungapheliyo kunokunyusa umngcipheko wokuphazamiseka kwengxaki.
Ukongezelela ekulawuleni ukunyamezela kwakho, unokufuna ukuqwalasela umkhuba wokunciphisa uxinzelelo logalelo, ucamngca , umzobo okhokelwayo, kunye nokuphumla kwemisipha.
I-Takeaway
Nangona unyango oluthile lunokukunceda ukulawula iimpawu zakho, ezinye iindlela zokwelapha (ezifana nokuthetha unyango, amayeza okanye iindlela zokuphila) zingadingeka ukuze uphathe kakuhle le meko.
Ukuba ufumana iimpawu zengxaki yenkxaso yonyaka, kubalulekile ukusebenza kunye neengcali zonyango ekwenzeni inkqubo yonyango kunokuba uphathe unyango okanye ulibazise unyango.
Imithombo:
> I-Frandsen TB, Pareek M, Hansen JP, Nielsen CT. Ukuxhaswa kwe-Vitamin D ekwenzeni unyango lweempawu zentsholongwane kwizonyango zonyango: iilingo ezinokulawulwa kwe-placebo ezilawulwa ngokungafaniyo. Iimpawu zee-BMC Res. 2014 u-Agasti 14; 7: 528.
> Meesters ANR, Maukonen M, Partonen T, et al. Ngaba kukho ubudlelwane phakathi kweVedarianism kunye nexesha elichaphazelekayo lokugula? IsiFundo seSifundo. Neuropsychobiology. 2016; 74 (4): 202-206.
> Nussbaumer B, Kaminski-Hartenthaler A, Forneris CA, et al. Ulwaphulo lokukhanya ukukhusela ingxaki yexesha elichaphazelekayo. I-Cochrane Database Syst Rev. 2015 Nov 8; (11): CD011269.
> Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onikwe ilayisenisi. 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.