Mukati
Ichi chirwere chave chichizivikanwa kubvira kare, kunyange hazvo chakanyatsodzidzwa chete muzana ramakore reXNUMX, apo izwi rekuti "kusuruvara»Kuratidza. Izvi zvisati zvaitika, kushushikana uye kushushikana kwevarwere, kwaigona kutora kwemavhiki, kana kunyange mwedzi, kwakadaidzwa melancholy.
Uyezve, zita rimwe chete raishandiswa nevarapi vekare, kusanganisira Hippocrates. Nenzira, akati "kushushikana chirwere chakasiyana, icho chinofambidzana nezvimwe zviratidzo zvemuviri nezvepfungwa."
Kushungurudzika chirwere cheMafashoni here kana Hutano hwepfungwa Hune njodzi?
Muna 2013 mumagazini "JAMA Psychiatry"Nyaya yakaratidza kuti, sekutsvaga kwakaitwa nemasayendisiti eAmerica, kushushikana kunokanganisa 30.6% yevarume uye 33.3% yevakadzi. Ehezve, mutsauko hauna kukura, asi zvinoratidza izvo chokwadi kuti vakadzi vanowanzo tenderera kwazviri. Uye zvakare, munyika dzakasiyana, huwandu hwezviitiko hwakasiyana.
Semuenzaniso, sekureva kweNational Institute of Health uye Clinical Excellence (NICE), kuUK, 17 kubva pa1000 varume uye makumi maviri nemashanu kubva pavanhukadzi chiuru vanobatwa Nekudaro, kana isu tichiverengawo vanhu vachinzwa kushushikana, huwandu hwavo pakati pevane vanhukadzi huchawedzera kusvika kuvanhu makumi masere nevasere paguru
Ongororo dzakaitwa muAustralia dzakaratidza kuti munhu mumwe chete pavashanu vakaora mwoyo ndiye anouya kuna vanachiremba kuti vabatsirwe, vamwe vese vasingazive kuti "kurwadziwa kusingaperi, kushaya hope uye kuneta" zviratidzo zvehurwere hwepfungwa hwakanyanya.
Nenzira, kunyangwe mune vanhu vakasiyana, kushushikana kunozviratidza nenzira dzakasiyana. Varume nevakadzi, vakura uye vechidiki vanogona kusangana nezvakasiyana zviratidzo, izvo zvinofambidzana nemanzwiro ekuora mwoyo, kusagutsikana kwavo pachavo uye kuneta kusingaperi. Asi chakanyanya kushata hachisi kana iwo mamiriro chaiwo ari kugara murwere. Iyi ndiyo mhedzisiro yakaipa iyo inogona kukanganisa muviri wese seyakazara uye kukonzera shanduko isingadzoreke.
Kurapa kwekushungurudzika
Anenge munhu wese anoziva kuti nhasi kushungurudzika kunowanzo kurapwa nemishonga yekudzvinyirira. Zvisinei, kurapwa kwakadai kwezvinodhaka hakuwanzo kurudziro. Izvi zvinoratidzwa nechokwadi chekuti munguva dzekare chirwere ichi chakabudirira kurapwa nemumhanzi kurapa uye yakaoma yezvinonhuwira zvinobatsira.
Nhasi, pakurapa kushushikana, vanachiremba vanopa zano kunyanya:
- 1 chinja chitima chekufunga uye dzidza kuda iyo nyika yakakukomberedza uye iwe pachako mairi;
- 2 pedza nguva yakawanda uine mhuri uye shamwari;
- 3 kutaurirana zvakanyanya, kunyanya sezvo pawebhu netiweki pakaonekwa huwandu hwakawanda samasaiti uye maforamu evamwe vane pfungwa dzakafanana, avo pamwechete vanodzidza kurarama vasina kushushikana;
- 4 famba zvakanyanya;
- 5 Ita kuti zviite;
- 6 bvisa tsika dzakaipa;
- 7 pakupedzisira tsanangura patsva kudya kwako.
Kudya Kurwa Kwekurwisa Kushushikana
Ongororo dzichangobva kuitika dzakaratidza kuti vagari vemuScandinavia nenyika dzeAsia havana kudzikisira zvakanyanya kupfuura vagari veimwe nyika. Uye iyo poindi yese ndiyo yavanodya. Vanachiremba vanotaura kuti, kunyangwe paine kusavapo kwekudya kwekushushikana, sekudaro, hatifanirwe kukanganwa kuti kune zvimwe zvekudya izvo zvisingagone kubatsira chete kuzvikunda, asi zvakare zvinokanganisa imwe nzira yekurapa kwayo.
Vachitaura semuenzaniso vese vanhu vakaenzana kumatunhu ari pamusoro, vanachiremba vanonyora mapoka ezvikafu anofanirwa kunge aripo mukudya kwevarwere uye mukudya kwevanhu vane hutano kudzivirira kukura kwechirwere ichi.
- Carbohydrate… Izvo zvinowedzera mweya zvinokurudzira kugadzirwa kweserotonin uye nekudaro zvinonyanya kugadzirisa hupenyu hwedu. Chinhu chega ndechekuti hadzisi dzese dzakakosha zvakaenzana. Naizvozvo, zviri nani kutsiva inotapira donut nemichero, miriwo uye zviyo, izvo zvisingangobatsire chete, asi zvakare kuchenesa muviri nekuda kwezvirimo zvemafibha fiber mairi.
- Zvikafu zvine mapuroteni… Semuyenzaniso, huku kana Turkey nyama. Iine tyrosine, iyo inowedzera mwero we dopamine mumuviri. Somugumisiro, manzwiro emunhu ekuzvidya mwoyo anopera uye kuisa pfungwa kunovandudza, pamwe nekuwedzera kwehuwandu hwesimba rinokosha. Mukuwedzera kune nyama pachayo, unogona kudya hove, soya uye zvigadzirwa zvemukaka, marimu.
- Vitamin B chikafu… Dzinodzora njodzi yekubatwa nechirwere ichi. Uyezve, zviri nani kupa kufarira mavitamini B2 uye B6, uchivawedzera nefolic acid. Izvi zvinosanganisira michero, miriwo, zviyo zvese, nzungu, uye nyemba.
- Amino acidskunyanya tryptophan. Inokurudzira kugadzirwa kwe serotonin uye inobvisa kuora mwoyo kunogumbura zvachose. Kuti udzore matura emuviri netryptophan, unofanirwa kuunza mukudya kwako nyama yakawanda, kunyanya huku, hove, mazai, zvigadzirwa zvesoya, chokoreti, nyemba uye oatmeal.
Pamusoro 7 chikafu chekubatsira kurova kushushikana:
Turmeric. Zvidzidzo zvenguva pfupi zvakaratidza kuti mwaka uyu haugone chete kurwisa kushushikana, asi zvakare kugadzirisa zvinokonzerwa neanodzvinyirira.
Green tii. Izvo hazvingori chete zvinobatsira pabasa remwoyo uye huropi, asi zvakare zvinonyaradza uye zvakare zvinovandudza mafungiro. Izvi zvinodaro nekuti iine L-theanine, amino acid inopinda muuropi uye ine hunhu hwakanaka pabasa rehuropi. Uyezve, inokurumidza kunyudzwa uye inoita kanenge pakarepo.
Hove. Iine omega-3 fatty acids, ayo akakosha pane zvakajairika huropi chiitiko.
Nuts uye mbeu. Izvo zvine alpha-linolenic acid, kana mhando ye omega-3 acid, iyo inovandudza kushanda kwehuropi, inokubatsira kuti ugare wakadzikama uye unodzivirira kushushikana, pamwe ne magnesium, iyo inobatsira mukugadzirwa kweserotonin.
Mabhanana. Izvo zvine melatonin, kana hormone inobatsira kudzora kurara. Mushure mezvose, kushaya hope chiratidzo chakajairika chekushungurudzika.
Sipinachi kana gungwa, kunyangwe chero imwe mhando ichaita. Aya ndiwo echisikigo antioxidants.
Cocoa. Izvo hazvisi chete zvinonatsiridza manzwiro, asi zvakare zvinokurudzira kugadzirwa kwevakavaka muviri kuti zviite zvehuropi chiitiko. Zvakare, kunyangwe paine chidiki chea caffeine (100 ml yekocoa kubva poda yakasikwa yebhinzi iri 5-10 mg ye caffeine, inova katanhatu pasi peti uye ka12-15 pasi pekofi), cocoa ine zvinhu zvakakosha zvinowedzera manzwiro uye kudzikisira kushushikana, sekuyedzwa kunoedzwa nemasayendisiti anobva kuAustralia.
Chikafu chinoita kuti kushushikana kuwedzere
Nyanzvi inozivikanwa yezvekurapwa kwepfungwa Deborah Serani mubhuku rake "Kurarama Nekushushikana" inosimbisa kuti mukurapa kwayo, kutanga kwezvose, zvakakosha kusiya zvinwiwa zvinodhaka uye caffeine. Ivo havangowedzere chete zvinoshamisa huwandu hweshuga mumuviri, izvo zvinogona kutungamira mukuchinja kamwe kamwe kwemamiriro ezvinhu, asiwo zvinoita kuti munhu anzwe kugumbuka, nekudaro achiwedzera mamiriro acho ezvinhu.
Mukuwedzera, munguva dzekuora mwoyo, zvakanakisisa kudzivisa kudya nemafuta emafuta uye ma carbohydrates ari nyore. Izvi zvese zviri zviviri confectionery uye semi-akapedza zvigadzirwa. Kuwedzera hunhu hwevanhu kuburikidza nekusvetuka kwakafanana mumazinga eshuga yeropa, zvinokanganisawo mamiriro ese emuviri, uye zvinotungamira mukukura kwezvirwere zvakasiyana.
Mukupedzisa, ndinoda kuona kuti zvisinei kuti ndeipi nzira yekusangana nedepression yaunosarudza, chinhu chikuru kutenda mukubudirira kwayo. Mushure mezvose, kushushikana haisi mutongo, asi ingori chimwe chezvinhu zvakakosha zvehupenyu hwazvino!
Nenzira, kwenguva yekutanga tinozviona pakuzvarwa, tichisiya nyika yaamai inononoka, uye usatomboyeuka nezvazvo. Saka zvakakosha here kuchema nezve izvo zvaunogona kubata? Kwete.
Kune hupenyu humwe chete! Saka ngatifarirei!
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