Ukutya kunye nezondlo zeMania kunye noxinzelelo

Umxholo

• 1. Iinkozo ezipheleleyo
• 2. I-Omega-3 fatty acids
• 3. Ukutya okune-Selenium
• 4. ETurkey
• 5. Iimbotyi
• 6. Amandongomane
• 7. Iiprobiotic
• 8. Iti yemifuno
• 9. itshokolethi emnyama
• 10. Isafron
• Ukutya okuphephekileyo
• Ukuthatha

Ukuphakama kunye nokuphazamiseka kwengxaki yokuguquguquka kwengqondo

Ukuphazamiseka kwengqondo okuguquguqukayo yimeko yempilo yengqondo ephawulwe ngokutshintsha kwemood, ezinje ngokuphakama okuphezulu (okwaziwa njengemania) kunye neelows (ezaziwa njengoxinzelelo). Amayeza okuzinzisa imo kunye nonyango anokunceda ekulawuleni ezi nguqu kwiimvakalelo.

Ukwenza iinguqu ezimbalwa kwindlela otya ngayo yenye indlela yokunceda ukulawula iziqendu zomntu. Nangona ukutya kungayi kuyinyanga i-mania, ukukhetha okufanelekileyo kunokukwenza uzive ungcono kwaye kukuncede ubambe imeko yakho.

1. Iinkozo ezipheleleyo

Zonke iinkozo azilunganga nje entliziyweni yakho nakwinkqubo yokwetyisa. Banokuba nefuthe lokuthoba ingqondo yakho.

IiCarbohydrate kucingelwa ukuba zonyusa imveliso yobuchopho bakho ye-serotonin. Le khemikhali yokuziva ulungile inceda ukunciphisa uxinzelelo kwaye inokukushiya uziva ungaphaya kolawulo.

Ke, kwixa elizayo xa uziva unamajita okanye ukoyikeka, bamba abanye abagquli bokutya okuziinkozo. Olunye ukhetho olulungileyo lubandakanya:

• ingqolowa
• ipasta epheleleyo yeenkozo
• oatmeal
• irayisi emdaka
• IQuinoa

2. I-Omega-3 fatty acids

I-omega-3 fatty acids eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA) zidlala indima ebalulekileyo kwingqondo yakho. Ziyinxalenye ebalulekileyo yeeseli zemithambo-luvo kwaye zinceda ukuququzelela ukusayina phakathi kwezo seli.

Abaphandi bayaqhubeka nokufunda ukuba ii-omega-3s zinokunceda na ukunyanga uxinzelelo, ukuphazamiseka kwengqondo kunye nezinye iimeko zempilo yengqondo.

Ukuza kuthi ga ngoku, iziphumo kwizongezo ze-omega-3 zesifo esiyi-bipolar. Ukongeza i-omega-3s kwii-mood stabilizers kubonakala kunceda kwiimpawu zoxinzelelo, nangona ingenampembelelo imania.

Ngenxa yokuba i-omega-3 fatty acids iphilile kwingqondo yakho nentliziyo ngokubanzi, kufanelekile ukubandakanywa kwisidlo sakho. Iintlanzi zamanzi abandayo ziqulathe awona manqanaba aphezulu esi sondlo sisempilweni.

Eminye imithombo efanelekileyo yokutya ibandakanya:

• islamoni
• ityhuna
• imackerel
• ukufukama
• umqala
• ihalibut
• isardadi
• iiflakisi kunye neoyile yazo
• amaqanda

3. Ukutya okune-Selenium

I-Tuna, i-halibut, kunye ne-sardines ikwayimithombo etyebileyo ye-selenium, into elandelwayo ebalulekileyo kwingqondo esempilweni.

Uphando lufumene ukuba i-selenium iyanceda ukuzinzisa imood. Ukusilela kwe-Selenium kuye kwaba kukudakumba noxinzelelo.

Abantu abadala bafuna okungenani ii-micrograms ezingama-55 (mcg) ze-selenium yonke imihla, onokuyifumana kukutya okufana:

• Amantongomane eBrazil
• ityhuna
• ihalibut
• isardadi
• iham
• i-shrimp
• inyama yenkomo
• Thekhi
• inyama yesibindi

4. ETurkey

I-Turkey iphezulu kwi-amino acid tryptophan, eye yafana nemvakalelo yokulala eza kuwe emva kwesidlo sombulelo.

Ngaphandle kweempembelelo zokucinga zokulala, i-tryptophan inceda umzimba wakho wenze i-serotonin-imichiza yobuchopho ebandakanyekayo kuyo.

Ukuphakamisa i-serotonin kunokunceda ngexesha lokudakumba kweziqendu. Kukho ubungqina bokuba i-tryptophan inokuphucula iimpawu ze-mania.

Ukuba ufuna ukuzama i-tryptophan kodwa ayinguye fan omkhulu we-turkey, uya kuyifumana ekutyeni okufana namaqanda, tofu, kunye netshizi.

5. Iimbotyi

Yintoni efana neembotyi ezimnyama, iimbotyi zelima, iichickpeas, iimbotyi zesoya, neelentile? Onke angamalungu osapho lwemidumba, kwaye onke ayimithombo etyebileyo yemagniziyam.

Uphando lwakwangoko lubonisa ukuba i-magnesium inokunciphisa iimpawu ze-mania kubantu abane-bipolar disorder. Uphando olongezelelekileyo luyafuneka ukuqinisekisa ukuba ukutya okunotyebileyo kwe-magnesium kuyayiphucula imeko.

Okwangoku, ukongeza iifayibha kunye neembotyi ezityebileyo kwizondlo ekudleni kwakho akunakulimaza. Iibhontshisi zinokukwenza ukuba ube ne-gassy xa uqala ukuzonyusa kwisondlo sakho, kodwa loo nto iyancipha ukuba uyaqhubeka nokuzitya.

6. Amandongomane

Ii-almonds, iicashews, kunye namandongomane zikwindawo ephezulu yemagniziyam. Ukongeza kuphando olucebisa ukuba yimpembelelo entle kwi-mania, i-magnesium iyanceda ukuzolisa inkqubo e-luvo egqithisileyo kwaye idlala indima ekulawuleni impendulo yoxinzelelo lomzimba ngokugcina amanqanaba e-cortisol ejonge.

Phantse isiqingatha sabaseMelika abafumani ngokwaneleyo i-magnesium ekutyeni kwabo, kwaye oku kusilela kunokuchaphazela amanqanaba abo oxinzelelo njengesiphumo. Ukutya okucetyiswayo kwemihla ngemihla kwabantu abadala ngama-400-420 milligrams (mg) emadodeni kunye nama-310-320 mg kubantu ababhinqileyo.

7. Iiprobiotic

Amathumbu omntu azele zizigidi zeentsholongwane. Abanye bahlala ngokuvisisana nathi, ngelixa abanye besigulisa.

Le gut microbiome ishushu kuphando ngoku. Iinzululwazi zizama ukuqonda ngcono ukuba ibhaktiriya esempilweni ikhuthaza njani ukusebenza kwempilo kunye nokuzivikela komzimba, kubandakanya ukunciphisa ukudumba. Abantu abanexinzelelo bahlala benamanqanaba aphezulu okuvuvukala.

Ngokwandayo, abaphandi bafumanisa ukuba ezi ntlobo zebhaktiriya zihlala kuthi zinceda ukulawula imeko yempilo yethu yeemvakalelo. Ezinye iintsholongwane zikhupha iihormones zoxinzelelo ezinje nge-norepinephrine, ngelixa ezinye zikhupha iikhemikhali ezinokuthomalalisa njenge-serotonin.

Enye indlela yokucebisa ibhalansi ngokuthanda ibacteria esempilweni kukutya iiprobiotic -ukutya okuneebhaktiriya eziphilayo. Oku kubandakanya:

• iyogathi
• Kefir
• kombucha
• ikumkhi
• kimchi
• miso

8. Iti yemifuno

I-Chamomile sele isetyenzisiwe kangangeenkulungwane njengesixhobo esinyangiweyo sesisu esibuhlungu, unxunguphalo kunye nokulala. Uphando oluphambili lokuba isicatshulwa se-chamomile sinokunceda ekunciphiseni uxinzelelo kunye noxinzelelo.

Nangona oku kungakhange kungqinwe, ukuba ufumanisa ukuba ukufunxa into eshushu kuyayithomalalisa ingqondo yakho, akunakulimaza ukusela iti ye-chamomile.

9. itshokolethi emnyama

Itshokholethi kokona kutya kukutya kuthuthuzelayo- kunye netshokholethi emnyama ithobisa ngakumbi. Ukudibanisa i-ounce kunye nesiqingatha setshokholethi emnyama yonke imihla kunokunceda ukunciphisa uxinzelelo, ngokokufunda kuka-2009.

Funda ukuba zeziphi izithako ekufuneka ujonge kuzo xa uthenga iitshokholethi emnyama.

10. Isafron

Esi siqholo sibomvu, esinjengomsonto sisisitya kwizitya ezivela eIndiya naseMeditera. Kwezonyango, isafron ifundelwe isiphumo sayo sokuthomalalisa kunye neempawu zokulwa noxinzelelo.

Ndifumene isafron ekhutshwe ukuze isebenze kunye noxinzelelo njengemithi yokulwa noxinzelelo efana ne-fluoxetine (Prozac).

Ukutya okuphephekileyo

Asikuko konke ukutya okukwenza uzive ungcono. Xa uziva unentambo, ukutya okuthile kunye neziselo kunokukuhlaziya nangakumbi, kubandakanya nezo ziphezulu kwi-caffeine okanye utywala.

I-caffeine yinto ekhuthazayo enokuvelisa iimvakalelo zejittery. Inokunyusa amanqanaba akho oxinzelelo kwaye yenze kube nzima kuwe ukuba ulale ebusuku.

Unokucinga ukuba utywala buza kuthatha isiqendu se-manic kwaye buphumule, kodwa ukuba neziphuzo ezimbalwa kunokukwenza uzive ungaphaya. Utywala bunokubangela nokuphelelwa ngamanzi emzimbeni, okunokuchaphazela imeko yakho. Inokuphazamisa namayeza.

Olunye uhlobo lokutya aludibani kakuhle namayeza esi sifo. Ukuba uthatha i-monoamine oxidase inhibitors (MAOIs), thintela ityramine. Ii-MAOIs zinokubangela amanqanaba ale amino acid ukuya kwi-spike, enokuthi ikhokelele ekunyukeni okuyingozi koxinzelelo lwegazi.

I-Tyramine ifumaneka kwi:

• itshizi ezindala
• waphilisa, waqhubekeka, watshaya inyama
• ukutya okunesonka esifana ne-sauerkraut kunye ne-kimchi
• iimbotyi zesoya
• iziqhamo ezomisiweyo

Nciphisa nokutya okunamafutha aphezulu kunye neswekile, ngakumbi ezo zicociweyo okanye zalungiswa. Ukongeza ekubeni sempilweni xa iyonke, oku kutya kunokukhokelela ekuzuzeni ubunzima.

Uphando lufumanisa ukuba ubunzima obongezelelekileyo bunokwenza ukuba unyango lwe-bipolar lungasebenzi kakuhle.

Buza ugqirha wakho ukuba ufuna ukuyiphepha i-grapefruit kunye nejusi yeziqhamo. Esi siqhamo sesitrasi saziwa ngokunxibelelana namayeza ahlukeneyo, kubandakanya lawo asetyenziselwa ukunyanga ukuphazamiseka kwengqondo.

Ukuthatha

Ukutya okuthile kunokunceda ukuzolisa ingqondo yakho, kodwa ayizukutshintsha isicwangciso sonyango esimiselweyo sonyango lwakho.

Musa ukwenza naluphi na utshintsho kunyango lwakho rhoqo ngaphandle kokuthetha nogqirha wakho kuqala. Endaweni yoko, jonga ukongeza ukutya okuhambelana neemood kwisidlo sakho ukuze uncedise ezinye iindlela zonyango.

Qiniseka ukuba ubuza ugqirha wakho malunga nako nakuphi na ukutya ekufuneka ukunqumle okunokuthi kunxibelelane namayeza akhoyo ngoku.