Ingaba unayo okanye ucinga ukuba unakho ukuphazamiseka kwexesha elichaphazelekayo (SAD) okanye i-version-intensity-intensity, "Blues Blues"? Ukuba kunjalo, unokufumana ubunzima ebusika ngenxa yale ngxaki yonyango-kwaye unyango lunokunceda.
Yintoni i-SAD?
I-disad disorder disorder (SAD) yimeko yesifo esichaphazela kakhulu indlela yokuziphatha kunye nokuziphatha ngokutshintsha kwamaxesha.
Kubantu abaninzi, kwenzeka ngexesha leenyanga zasebusika ngenxa yeentsuku ezincinci kunye nokukhanya okungaphantsi kwelanga.
Abo bafumana i-SAD banokubanjelwa kwexesha lokubusika, amandla aphantsi, ubunzima ngemisebenzi yemihla ngemihla kunye nomvakalelo oqhelekileyo wokufuna "ukuhlabalala" ebusika.
Iinguqu ezinamandla ze-SAD ibizwa ngokuba yi "Winter Blues." Zininzi iimpawu ezifanayo zisebenza kodwa kwizinga eliphezulu. Ukufumana i-SAD kunye ne-Winter Blues-kunye nendlela yokuchazela umahluko-ndincoma kakhulu incwadi kaDkt. Norman E. Rosenthal, i- Winter Blues, i-Fourth Edition: Into efunekayo yokukwazi ukuyixabisa i-Disabled Disorder Disorder.
Ukukhanga kweCarb kwizigulane ze-SAD
Abaphandi abaningana baye bavakalisa ukwanda kweenqweneba ze-carb phakathi kwabagulayo be-SAD kwakunye neeblues zasebusika. Ezi nqwenela kakhulu kunokuba zikhokelela ekuzuzeni ubunzima ngexesha leenyanga zasebusika. Ngamanye amaxesha lo bunzima bulahleka ngexesha leenyanga zasehlotyeni, kodwa zonke izinto zingenakulahleka, okubangelwa ukuqokelela amakhilogremu amaninzi aphindaphinda ngonyaka emva konyaka.
Kwaye oko, kunokukhokelela ekutyebeni .
Sibhekisela apha ngokukodwa kwi "carbs bad," i-carbohydrates ecocekileyo kakhulu ecwangcisiweyo edla ngokutya ukutya. Cinga ngesonka esimhlophe, irayisi emhlophe, i-pasta emhlophe, kunye neesekese ezifana neekhekhe kunye ne-donuts. Bhala intsimbi? Ngokuchanekileyo.
Akunakwenzeka nje ukuba la ma carbs amabi aholele ekuzuzeni ubunzima, kodwa nayo iyimithombo yesikhukela esongeziweyo .
Ngokutsho kwe-American Heart Association, imithombo eninzi yeeshukela ezongezelelweyo kwizidlo zethu ziziselo ezidakayo, i-candy, iigebengu, ii-cookies, ii-pie, iziselo zokusela iziqhamo, i-milk dessert kunye nemveliso yezobisi (njenge-ice cream kunye ne-yogurt ecocekileyo) kunye nezolimo.
Yongeza kwiminqweno ye-carb emandla aphantsi aphelisa abagulayo be-SAD ngexesha leenyanga zasebusika-abantu abafanayo, ebudeni beehlotyana zasehlotyeni, banokukwazi ukulungisa ukutya okunempilo egcwele imifuno yonke, amafutha angenayo i-insaturated kunye ne-fiber-kwaye unako yibone indlela ukulwa nobutyebi bunzima ngayo yonke into ephakamileyo ebusika.
Ulwaphulo lokuKhanya
Ulwaphulo lokukhanya lunye lwezonyango ezininzi ze-SAD ne-Winter Blues. Ukufumana ezinye kwiibhokisi ezifanelekileyo zokusebenzisa ibhokisi, sikubhekisela kwincwadi kaDkt. Rosenthal (njengoko wayengomnye oovulindlela ekuphandeni nasekusebenziseni unyango olulandelayo unyango lwe-SAD).
Ukuphuculwa kweempawu ze-SAD ngokuchanekileyo ukusetyenziswa kweyeza elinobuchule kunokuba nzima kakhulu, ukubuyisela amandla nokubuyisela isimo sengqondo phakathi kwemiba yeentsuku kubantu abaninzi.
Ezinye iindlela zonyango ze-SAD zingabandakanya ukuxhatshazwa, ukucamngca, kunye nokuzivocavoca kwimihla ngemihla , phakathi kwabanye, kwaye rhoqo ukudibanisa imithi kunokunceda kakhulu.
Imithombo :
Rosenthal NE. I-Blues yaseBusika: Yonke into omele uyiqonde ukubetha i-Disorder Disorder Disasons. Umqulu wesine. Guilford Press 2012.
Wurtman JJ. Iinqweneba zeCarbohydrate: I-Disorder of Food Intake kunye neMood. Iklinikhi yeNeuropharmacol 1988; 11: S139-45.