Aba bafazi bakuphethe ukukhathazeka kwabo kunye nokudakumba ngokutya. Nantsi into abakudlayo.

Umxholo

• Ukutya okuncedayo nokwenzakalisa impilo yakho yengqondo
• Zama: Ukutya kweMeditera
  
• Yizame: Ukutya okunguDASH
  
• Ukuya ngaphandle kweswekile ukulwa noxinzelelo kunye noxinzelelo
• Unxibelelwano phakathi kokutya kunye nempilo yengqondo
• Kutheni ukutya okuthile kukonyusa imood
  
• Ngaba ufanele uzame?
• I-DIY Bitters yoxinzelelo

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Inzululwazi iyavuma ukuba ukutya kunokuba sisixhobo esinamandla kubantu abajongene nokudakumba noxinzelelo.

Xa uJane Green wayeneminyaka eli-14 ubudala, wayehamba evela kukhuphiswano lokudanisa itephu xa wawa.

Wayengaziva iingalo, imilenze, okanye iinyawo zakhe. Wayelila ngokubuhlungu, kwaye umzimba wakhe wonke wawutshisa. Wayekhefuzela efuna umphefumlo. Wacima imizuzu eli-10 kwaye xa efika, umama wakhe wayembambile. Kuthathe imizuzu engama-30 ukubetha kwentliziyo yakhe ukuze azole ngokwaneleyo ukuze akwazi ukuphefumla.

Oluhlaza lwalunokuhlaselwa kukothuka-eyokuqala, kodwa hayi eyokugqibela. Abazali bakhe bamsa kwagqirha, owafumanisa ukuba unoxinzelelo kunye noxinzelelo, kwaye bamnika iprisiprithi ye-antidepressant.

"Ndibe namaxesha amnandi, kodwa bendinamanqaku asezantsi ngokwenene. Ngamanye amaxesha kuye kwafika kwinqanaba lokuba ndingasafuni kuphinda ndiphile, "kwabelana ngoGreen noHealthline. Ukutyelelwa ngakumbi ngoogqirha kukwabonisa ukuba une-thyroid engaqhelekanga, engazange incede kuxinezeleko lukaJane. Waqala ukubona i-Therapist kwi-20, eyanceda-kodwa kuphela.

Ngama-23, emva kotyelelo olunzima kakhulu kugqirha wakhe owamxelela ukuba akukho nto inokwenziwa ngeempawu zakhe, uJane wanyibilika phambi komhlobo wakhe iAumnumn Bates.

U-Bates wayengumondli owayesoyisile iingxaki zakhe ngokutshintsha indlela atya ngayo. Uqinisekisile uJane ukuba atshintshe ukutya kwakhe ukuze abone ukuba kumenza azive engcono.

Oluhlaza ngoku sele kutya ukutya okusempilweni, kodwa isidlo sangokuhlwa sasidla ngokuthatha impilo. Iswekile yayiyimfuneko yemihla ngemihla, kunye neelekese imini yonke kunye ne-ayisikrimu ebusuku.

IBates inike uGreen izikhokelo ezitsha: akukho zinkozo, akukho bisi, iswekile encinci, amafutha asempilweni ngakumbi, isixa esiphakathi seprotein, kwaye okona kubaluleke kakhulu, uninzi lwemifuno.

Oluhlaza luqale ukusela iibhulethi
ikofu ekuseni, kufikelelwa kumantongomane njenge-snack, ibambelele kwi-salmon okanye yenziwe ekhaya
i-burger ngemifuno yesidlo sangokuhlwa, kwaye yagcina isiqwenga setshokholethi emnyama
wavumela idizethi.

"Kwiintsuku ezintathu zokuqala, bendicinga ukuba ndiza kufa," utshilo uGreen malunga neswitshi.

Kodwa emva kweentsuku ezimbalwa, waqala waqaphela ukuba amandla akhe ayenyuka.

"Khange ndijolise kwinto endingakwaziyo ukuyitya - bendigxile kwindlela endiziva ngayo emzimbeni, nto leyo indenze ndaziva ngcono ngengqondo nangokweemvakalelo," uyongeza. “Ndiyekile ukuziphakamisa nokuphola ngenxa yeswekile. Ngokwenene ndinokuhamba kwamathumbu ngoku, nto leyo enempembelelo enkulu kwimeko yam. ”

Ngokuphathelele kuhlaselo loxinzelelo? "Khange ndibenalo uhlaselo loxinzelelo kwiinyanga," utshilo uGreen. "Ndihlukane ngokupheleleyo noxinzelelo lwam lokuthintela uxinzelelo, endibonisa ukuba ndidla ngokutya nendlela enditshintsha ngayo."

Ukutya okuncedayo nokwenzakalisa impilo yakho yengqondo

"Ukutshintsha isondlo sakho kunokuba longezo olukhulu kunyango lwesintu, njenge-CBT kunye namayeza, [kodwa kuza] ngexabiso elincinci kakhulu kwaye kunokuba yindlela elungileyo yokuzikhathalela," utshilo u-Anika Knüppel, umphandi kunye nomfundi we-PhD kwiYunivesithi. Ikholeji yaseLondon kunye negalelo kwinkqubo ye-European MooDFOOD, egxile ekuthinteleni uxinzelelo ngokutya.

Zimbini iindlela zongenelelo ngoncedo ezinokunceda impilo yengqondo: ngokwandisa imikhwa esempilweni kunye nokunciphisa ezinganampilo. Esona siphumo sihle, kuya kufuneka uzenze zombini, utsho uKnüppel.

Uphando lubonise eyona nkxaso kwizidlo ezibini: ukutya kweMeditera, okugxininisa ngakumbi kumafutha asempilweni, kunye nokutya kwe-DASH, egxile ekunciphiseni iswekile.

Zama: Ukutya kweMeditera

• Fumana isilathisi sakho silungise iinkozo kunye nemidumba.
• Gcwalisa iziqhamo ezininzi kunye nemifuno.
• Gxila ekutyeni iintlanzi ezinamanqatha, njenge-salmon okanye i-albacore tuna, endaweni yenyama ebomvu.
• Yongeza kumafutha asempilweni, njengamantongomane aluhlaza kunye neoyile yomnquma.
• Nandipha iilekese newayini ngokumodareyitha.

Ukutya kweMeditera kuninzi malunga nento oyongezayo kuyo - iziqhamo kunye nemifuno, imifuno eneprotheni eninzi, kunye neentlanzi ezinamafutha kunye neoyile yomnquma (ephezulu kwi-omega-3s).

Olunye uphononongo lwalujonga abantu abali-166 ababedandathekileyo eklinikhi, abanye benyangwa ngamayeza. Abaphandi bafumanisa ukuba emva kweeveki ezili-12 zokutya ukutya okulungisiweyo kweMeditera, iimpawu zabathathi-nxaxheba zazingcono kakhulu.

Ngaphambili kwafunyaniswa ukuba xa abafundi bezonyango bonyusa i-omega-3 fatty acid, ixhala labo lancitshiswa ngama-20 epesenti (nangona kungekho tshintsho kuxinzelelo), ngelixa ngo-2016, abaphandi baseSpain bafumanisa ukuba abantu abalandela indlela yokuphila yeMeditera esondeleyo babengaphantsi kweepesenti ezingama-50 Ukuphuhlisa ukudakumba kunabo bangakhange balandele indlela yokutya.

Yizame: Ukutya okunguDASH

• Yamkela ingqolowa, imifuno kunye neziqhamo.
• Fumana iprotein yenkukhu, intlanzi kunye namandongomane.
• Tshintshela kubisi olunamafutha asezantsi okanye nonfat.
• Nciphisa iilekese, iziselo ezineswekile, amafutha, kunye notywala.

Ngenye indlela, ukutya kwe-DASH kumalunga nento oyithathayo, eyile iswekile.

I-Knüppel ikhokele yahlalutya iswekile yabantu abangaphezulu kwama-23,000. Bafumanise ukuba amadoda atya iswekile eninzi- i-67 okanye ngaphezulu kweegram ngemini, eyi-17 ithisipuni yeswekile (okanye ngaphantsi nje kweenkonkxa ezimbini zeCoke) -ngama-23 eepesenti amathuba okuba aphuhle uxinzelelo okanye unxunguphalo kwisithuba seminyaka emihlanu xa kuthelekiswa naleyo ezantsi isithathu ngubani ungene ngaphantsi kwe-40 yeegram ngosuku (10 iisupuni).

Kwaye uphando olutsha oluvela kwi-Rush University Medical Centre (oluya kuboniswa kwi-American Academy ye-Neurology kwintlanganiso yonyaka) ingxelo yokuba phakathi kwabantu abadala, abo balandela ukutya kwe-DASH ngokusondeleyo babengenakukwazi ukuphucula uxinzelelo ngaphezu kweminyaka emithandathu nesiqingatha xa kuthelekiswa nabo balandela ukutya kwaseNtshona.

Ukuya ngaphandle kweswekile ukulwa noxinzelelo kunye noxinzelelo

Ukususa nje iswekile kuye kwatshintsha ubomi bukaCatherine Hayes, umama wase-Australia oneminyaka engama-39 owayephuma kwii-ofisi zokucebisa ngempilo yengqondo, kunye nokucima i-anti-depressants ngenxalenye yobomi bakhe.

“Indlela endivakalelwa ngayo yayiba phezulu naphantsi - ubukhulu becala iyehla. Ndandinemvakalelo yokungoneli ngokwaneleyo, kwaye ngezinye iintsuku ndandifuna ukufa. Emva koko kwabakho ixhala lokuba andinakuphuma endlwini yam ngaphandle kokugula kakhulu, "ucacisa uHayes.

Kuxa waye waqonda ukuba ichaphazela kangakanani usapho lwakhe kwaye wayefuna ukuba ngcono kubantwana bakhe awathi waqalisa ukujonga ezinye iindlela zonyango.UHayes waqala ukwenza i-yoga kwaye wafumana incwadi ethi "Ndiyeke Iswekile."

Ngelo xesha, uHayes wayesitya iipakethi zekuki kunye nekofu emva kwemini kwaye enqwenela i-dessert ngaphambi kokuba atye isidlo sangokuhlwa.

"Indlela yam entsha yokutya yayiquka imifuno eninzi kunye nesaladi, amafutha asempilweni, ukutshintsha izinto zokunxiba ngeoyile yeoyile kunye nejusi yelamuni, kunye nokuthintela iziqhamo kwabo bane-fructose ephantsi njengeeblueberries kunye namaqunube," utshilo.

Ukunikezela iilekese kwakungelula. "Kwinyanga yokuqala yokuphuma kweswekile, ndandidiniwe yintloko kunye neempawu ezinje ngomkhuhlane."

Kodwa kuphawu lwenyanga enye, yonke into
itshintshiwe. Amanqanaba wam amandla anyukile. Ndade ndalala. Iimoods zam bezingekho
as low. Ndonwabile, kwaye uxinzelelo kunye noxinzelelo kwakungabonakali kunjalo
Apho, ”utshilo uHayes.

Ngoku, kwiminyaka emibini enesiqingatha emva kokuba engenaswekile, ukwazile ukuzilumla kwi-anti-depressants yakhe. "Ayisiyo wonke umntu, kodwa yile nto yandisebenzelayo," utshilo.

Ukuba
ucinga ngokuyeka ukuthomalalisa uxinzelelo, sebenza nogqirha wakho
yenza ishedyuli yokuthinta. Akufanele uyeke amayeza okulwa noxinzelelo
eyakho.

Unxibelelwano phakathi kokutya kunye nempilo yengqondo

Kuba asinazo zonke iimpendulo, ngokwebhayoloji, ngasemva koxinzelelo noxinzelelo, akukho sizathu sicacileyo sokuba kutheni ukutshintsha indlela otya ngayo kunokutshintsha indlela oziva ngayo, utshilo uKnüppel.

Kodwa siyazazi izinto ezimbalwa: "Iivithamini emzimbeni zinceda ukusebenza kwee-enzymes ezenza iimpendulo ezinje ngokuhlanganiswa kweserotonin, edlala indima ebalulekileyo kulonwabo lwethu," uyacacisa.

Okwangoku, iswekile eninzi ibikukunciphisa iprotein ebizwa ngokuba yi-neurotrophic factor (BDNF) ebandakanyeka kuphuhliso loxinzelelo kunye noxinzelelo.

Kukho okuvelayo okucebisa ukuba amathumbu ethu adlala indima ebalulekileyo kwimpilo yengqondo.

"Izinto ezincinci emathunjini ethu zinokunxibelelana nengqondo kunye neenkqubo ezininzi ezinokudlala indima kuxinzelelo kunye noxinzelelo, kwaye ukwakheka kwe-gut microbiota kuchatshazelwa sisondlo," utshilo uKnüppel.

UMichael Thase, MD, ugqirha wezifo zengqondo kunye nomlawuli weNkqubo yeMood kunye neXhala kwiYunivesithi yasePennsylvania, uthi zikhona ezinye izinto ezimbalwa apha.

“Xa unyanga uxinzelelo ngamayeza, ezona zithako zemichiza‘ zomlingo ’zibalulekile mhlawumbi nge-15 yepesenti. Ngokwenene yinkqubo yokusebenza nogqirha kunye nokufumana inkuthazo yokuqonda ingxaki kwaye uthathe amanyathelo okuyilungisa okubaluleke kakhulu kokulungileyo, utshilo uThase.

"Ungafumana uninzi lwezinto ezilungileyo ungenelelo ngoncedo olubandakanya ukutya, ukwenza umthambo nokuthetha nomntu," uyakholelwa.

Kuyinyani xa uqala ukuzikhathalela- ukuthatha ulawulo lwendlela otya ngayo ngokuqinisekileyo kubalulekile njengoko ufumana ukulungiswa kwakhona, wongeza uThase. “Imimoya yakho iyavuseleleka ize yiyo loo nto iyeza lokulwa noxinzelelo. ”

UKnüppel uyavuma: “Ukutya yindlela elungileyo yokuzikhathalela kunye nokuzithanda- eyona nto iphambili kunyango lokuziphatha (i-CBT), edla ngokusetyenziselwa ukunyanga unxunguphalo noxinzelelo. Ndikholelwa ukuba ukuzibona kufanelekile ukuba uzikhathalele kwaye ke kufanelekile ukondliwa ngokutya okunesondlo linyathelo elikhulu. ”

Kutheni ukutya okuthile kukonyusa imood

• Ezinye ii-enzymes ezifumaneka kukutya okunyusa amanqanaba e-serotonin.
• Iswekile inoxinzelelo kunye noxinzelelo.
• Ukuvela kubonisa impilo yamathumbu kudlala indima kuxinzelelo.
• Ukutya ukutya okusempilweni yindlela elungileyo yokwenza ukuzihoya, kubalulekile kwi-CBT.
• Ukuthatha amanyathelo asebenzayo okutya ukutya okunesondlo kunokunyusa inkuthazo.

Ngaba ufanele uzame?

Akukho lonyango lufezekileyo kwaye akukho nyango lusebenzela wonke umntu, utsho uThase. Zombini ezi ngcali ziyavuma ukuba unoxinzelelo okanye uxinzelelo, inyathelo lakho lokuqala kufuneka ibe kukufumana uncedo kwingcali yezempilo yengqondo.

Kodwa ukuzama utshintsho lwezondlo ngokuhambelana nawo nawaphi na amanyathelo onokuwathatha kunye nogqirha wakho anokuthi axhase uphuculo.

Okwangoku, uThase uthi ukutya akuyiyo imbumbulu yesilivere yoxinzelelo kunye noxinzelelo.

"Ndikho konke ukuthanda ukunceda abantu ukuba bajonge ukomelela kwabo kunye nokutya njengesicwangciso esipheleleyo sokunceda ukubuyela kwimeko yoxinzelelo, kodwa andizukuyithemba kuphela," utshilo uThase.

Kweminye, ukungenelela kwesondlo kunokusebenza ngokumangalisayo njengonyango lokuqala. Kodwa kwabanye, kubandakanya abantu abaneengxaki ezithile ezifana ne-bipolar okanye i-schizophrenia, ukunamathela kwisidlo esithile kuya kufuneka kusetyenziswe njengoncedisayo kolunye unyango, njengamayeza, uyachaza.

Kwaye nangona i-Thase ingabandakanyi ukungenelela okunesondlo kunye nezigulane zakhe, uyongeza ukuba unokubona oku kuba esinye isixhobo soogqirha beengqondo okanye abaqeqeshi bezempilo yengqondo ukuba baqwalasele kwixesha elizayo.

Ngapha koko, kukho intsimi ebizwa ngokuba yi-psychology yesondlo efumana umphunga.

"Kukho intshukumo yokwenyani yokucinga kunye neendlela ezigqibeleleyo kwinkcubeko yethu ngoku, kwaye kunyango lwengqondo, kukho intshukumo yonyango olwenzelwe wena, ngengqondo yokuba abaguli bethu bangabaphathi beenqanawa zabo kunye nocwangciso lwabo lonyango," ucacisa. .

Njengabantu abanomdla ngakumbi kunyango olulolunye olunje kwaye baqhubeka nokubona iziphumo, unokubona uninzi lwamaxwebhu aqhelekileyo abhala imigqaliselo yokutya okunempilo kwixa elizayo.

I-DIY Bitters yoxinzelelo

URachael Schultz ngumbhali ozimeleyo ojolise ikakhulu ekubeni kutheni imizimba yethu kunye nengqondo zisebenza ngendlela ezisebenza ngayo, kunye nendlela esinokuthi sisebenzise ngayo zombini (ngaphandle kokuphulukana nengqondo). Usebenze kubasebenzi kwiMilo kunye neMpilo yaMadoda kwaye wenza igalelo rhoqo ekubulaweni kwezempilo nakwimpapasho yokomelela komzimba. Unomdla kakhulu ngokuhambahamba, ukuhamba, ukucinga, ukupheka, kwaye ngokwenene, ikofu enhle kakhulu. Ungamfumana emsebenzini rachael-schultz.com.