Laba Besifazane Baphatha Ukukhathazeka Nokudangala Kwabo Ngokudla. Nakhu Abakudlayo.

-Delile

• Ukudla okusizayo nokulimaza impilo yakho yengqondo
• Kuzame: Ukudla kwaseMedithera
  
• Kuzame: Ukudla kwe-DASH
  
• Ukungabi noshukela ukulwa nokucindezeleka nokukhathazeka
• Ukuxhumana phakathi kokudla nempilo yengqondo
• Kungani ukudla okuthile kukhulisa imizwa
  
• Ingabe kufanele uzame?
• I-DIY Bitters Yokucindezeleka

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Isayensi iyavuma ukuthi ukudla kungaba yithuluzi elinamandla kubantu ababhekene nokudangala nokukhathazeka.

Lapho uJane Green eneminyaka engu-14 ubudala, wayehamba emncintiswaneni womncintiswano wokudansa ompompi lapho ewa.

Wayengazizwa izingalo, imilenze, noma izinyawo zakhe. Wayekhala ngokuxokozela, nomzimba wakhe wonke wawushisa. Wayephefumulela phezulu. Wacima imizuzu eyishumi kwathi lapho efika, umama wakhe wayembambile. Kuthathe imizuzu engama-30 ukuthi ukushaya kwenhliziyo yakhe kwehle ngokwanele ukuze akwazi ukuphefumula.

UGreen ubehlaselwa wuvalo - owokuqala, kepha hhayi owokugcina. Abazali bakhe bamyisa kudokotela, owathola ukuthi unenkinga nokudangala, bamnikeza nemithi kadokotela we-anti-depressant.

“Ngike ngaba nezikhathi ezimnandi, kodwa futhi ngibe namaphuzu aphansi impela. Kwesinye isikhathi bekufika ezingeni lapho bengingasafuni ukuhlala khona, ”amasheya kaGreen noHealthline. Ukuvakasha okwengeziwe kodokotela kuveze nokuthi ubenegilo elingajwayelekile, elingasizanga ekukhathazekeni kukaJane. Uqale ukubona umelaphi eneminyaka engu-20, okusizile - kepha kakhulu.

Eminyakeni engama-23, ngemuva kokuhambela kanzima nodokotela wakhe owamtshela ukuthi akukho lutho olungenziwa ngezimpawu zakhe, uJane wancibilika phambi komngani wakhe u-Autumn Bates.

UBates wayengudokotela wezokudla owayenqobe izinkinga zakhe ngokukhathazeka ngokushintsha indlela adla ngayo. Wakholisa uJane ukuthi ashintshe indlela adla ngayo ukuze abone ukuthi kumenza azizwe engcono.

Okuhlaza bekuvele kudle ukudla okunempilo, kepha isidlo sakusihlwa bekuvame ukukhishwa okungenampilo. Ushukela bekufanele ube nakho nsuku zonke, noswidi usuku lonke no-ayisikhilimu ebusuku.

UBates unikeze uGreen imihlahlandlela emisha: akukho okusanhlamvu, akukho bisi, ushukela omncane, amafutha anempilo, amanani aphakathi kwamaprotheni, futhi okubaluleke kakhulu, imifino eminingi.

UGreen uqale ukuphuza okuvikela izinhlamvu
ikhofi ekuseni, kufinyelelwe ngamantongomane njengesidlo, kunamathele ku-salmon noma kuzenzele
ama-burger anama-veggies esidlweni sakusihlwa, futhi anambitha ucezu oluncane lweshokholethi omnyama
wavumela i-dessert.

"Ezinsukwini ezintathu zokuqala, bengicabanga ukuthi ngizokufa," kusho uGreen ngale switch.

Kepha ngemuva kwezinsuku ezimbalwa, waqala ukubona amandla akhe ekhuphuka.

"Bengingagxili kulokho engingakwazi ukukudla - bengigxile ekutheni ngizizwa kanjani kahle ngokomzimba, okungenze ngazizwa ngingcono ngokwengqondo nangokomzwelo," uyanezela. “Ngiyekile ukukhushulelwa phezulu ngoshukela. Nginokunyakaza kwamathumbu manje, okwenza umthelela omkhulu emoyeni wami. ”

Ngokuqondene nalokho kuhlaselwa kokukhathazeka? "Angikaze ngihlaselwe ukukhathazeka ezinyangeni," kusho uGreen. "Angisayisebenzisi nakancane imishanguzo yami yokulwa nengcindezi, engithi ngamaphesenti ayi-100 ekudleni kwami ​​nasekuguqukeni kwendlela yami yokuphila."

Ukudla okusizayo nokulimaza impilo yakho yengqondo

"Ukushintsha umsoco wakho kungaba ukwengeza okuhle ekwelashweni kwendabuko, njenge-CBT nemithi, [kepha kuza ngezindleko ezincane kakhulu futhi kungaba yindlela enhle yokuzinakekela," kusho u-Anika Knüppel, umcwaningi nomfundi we-PhD eNyuvesi Ikholeji yaseLondon futhi obambe iqhaza ohlelweni lwe-European MooDFOOD, olugxile ekuvikeleni ukudangala ngokudla.

Kunezindlela ezimbili ukungenelela kokudla okunempilo okungasiza impilo yengqondo: ngokwandisa imikhuba enempilo nokunciphisa okungenampilo. Ukuze uthole umphumela omuhle kakhulu, kufanele ukwenze kokubili, kusho uKnüppel.

Ucwaningo lukhombise ukusekelwa kakhulu kokudla okubili: ukudla kwaseMedithera, okugcizelela amafutha anempilo kakhulu, kanye nokudla kwe-DASH, okugxile ekwehliseni ushukela.

Kuzame: Ukudla kwaseMedithera

• Lungisa isitashi sakho ngokusanhlamvu okuphelele nemidumba.
• Gcwalisa izithelo eziningi nemifino.
• Gxila ekudleni izinhlanzi ezinamafutha, njenge-salmon noma i-albacore tuna, esikhundleni senyama ebomvu.
• Faka emafutheni aphilile, njengamantongomane aluhlaza namafutha omnqumo.
• Jabulela amaswidi newayini ngokulinganisela.

Ukudla kwaseMedithera kumayelana nalokho okufakayo - izithelo nemifino emisha, imidumba enamaprotheni amaningi, nezinhlanzi ezinamafutha namafutha omnqumo (aphezulu kuma-omega-3s).

Ucwaningo oluthile lwabheka abantu abangu-166 ababecindezelekile emtholampilo, abanye belashwa ngemithi. Abaphenyi bathola ukuthi ngemuva kwamasonto e-12 wokudla ukudla okuguquliwe kwaseMedithera, izimpawu zabahlanganyeli zazingcono kakhulu.

Phambilini kutholakale ukuthi lapho abafundi bezokwelapha bekhulisa i-omega-3 fatty acid yabo, ukukhathazeka kwabo kwehliswe ngamaphesenti angama-20 (yize kungekho zinguquko ekucindezelekeni), kanti ngo-2016, abacwaningi baseSpain bathola ukuthi abantu abalandela indlela yokuphila yaseMedithera abaseduze kakhulu babenamaphesenti angama-50 ukuthuthukisa ukudangala kunalabo abangazange balandele nokudla.

Kuzame: Ukudla kwe-DASH

• Yamukela okusanhlamvu okuphelele, imifino, nezithelo.
• Thola amaprotheni enkukhu, inhlanzi, kanye namantongomane.
• Shintshela kubisi olunamafutha amancane noma olungenawo amafutha.
• Nciphisa uswidi, iziphuzo ezinoshukela, amafutha agcwele, notshwala.

Ngenye indlela, ukudla kwe-DASH kumayelana nalokho okukhiphayo, okungukuthi ushukela.

U-Knüppel oholele wahlaziya ukuphuza ushukela kwabantu abangaphezu kwama-23,000. Bathola ukuthi abesilisa abadla ushukela kakhulu - amagremu angama-67 noma ngaphezulu ngosuku, okungamathisipuni ayi-17 kashukela (noma ngaphansi nje kwamathini amabili eCoke) - bebengamathuba angamaphesenti angama-23 okuba nengcindezi noma ukukhathazeka ngaphezu kweminyaka emihlanu uma kuqhathaniswa nalawo owesithathu ophansi ongene ngaphansi kuka-40 amagremu ngosuku (amathisipuni ayi-10).

Futhi ucwaningo olusha oluvela eRush University Medical Center (oluzokwethulwa emhlanganweni waminyaka yonke we-American Academy of Neurology) lubika ukuthi phakathi kwabantu abadala, labo abalandela ukudla kwe-DASH eduze babengenamathuba amancane okuthola ukucindezeleka eminyakeni eyisithupha nesigamu kuqhathaniswa nalabo abalandela ukudla kwaseNtshonalanga.

Ukungabi noshukela ukulwa nokucindezeleka nokukhathazeka

Ukususa ushukela nje sekushintshe impilo kaCatherine Hayes, umama wase-Australia oneminyaka engama-39 owayephuma futhi ephuma emahhovisi okwelulekwa kwezempilo yengqondo, futhi wavula futhi wavala imishanguzo yengcindezi engxenyeni engcono yempilo yakhe.

“Imizwa yami ibizoba phezulu naphansi - ikakhulukazi phansi. Nganginemizwa yokungafaneleki ngokwanele, futhi ngezinye izinsuku ngangifuna ukufa. Bese kuba nokukhathazeka kwaze kwaba seqophelweni lokuthi angikwazi ukuphuma endlini yami ngaphandle kokugula kanzima, ”kuchaza uHayes.

Kwaze kwaba yilapho ebona ukuthi kuthinta kangakanani umndeni wakhe nokuthi wayefuna ukuba ngcono ezinganeni zakhe lapho aqala khona ukubheka ezinye izindlela zokwelashwa. UHayes waqala ukwenza i-yoga futhi wathola incwadi ethi "Ngishiya Ushukela."

Ngaleso sikhathi, uHayes wayedla amaphakethe amakhukhi nekhofi ntambama futhi enxanela i-dessert ngaphambi kokudla ngisho isidlo sakusihlwa.

"Indlela yami entsha yokudla yayiqukethe imifino eningi namasaladi, amafutha anempilo, amaprotheni asuka enyameni, ukushintsha okokugqoka okumnandi kwamafutha omnqumo nejusi likalamula, nokunciphisa izithelo kulabo abane-fructose ephansi njengama-blueberries nama-raspberry," usho kanje.

Ukunikela ngamaswidi kwakungelula. "Kuleyo nyanga yokuqala ngiphuma kushukela, bengikhathele ukuphathwa yikhanda nezimpawu ezifana nomkhuhlane."

Kepha kumaki wenyanga eyodwa, konke
kushintshiwe. “Amandla ami akhuphukile. Ekugcineni ngangilele. Isimo sami semizwa sasingekho
phansi. Ngangijabule ngokwengeziwe, futhi ukukhathazeka nokucindezeleka kwakungabonakali kunjalo
lapho, ”kusho uHayes.

Manje, eminyakeni emibili nohhafu ngemuva kokungabi noshukela, ukwazile ukuzinciphisa emishanguzweni yakhe. "Akuwona wonke umuntu, kodwa yilokhu okungisebenzele," esho.

Uma
ucabanga ukumisa imishanguzo yakho, sebenza nodokotela wakho
dala uhlelo lokuthwebula. Akufanele uyeke imithi elwa nokudangala
okwakho.

Ukuxhumana phakathi kokudla nempilo yengqondo

Njengoba singenazo zonke izimpendulo, ngokwemvelo, ngemuva kokukhathazeka nokudangala, asikho isizathu esicacile sokuthi kungani ukushintsha indlela odla ngayo kungashintsha imizwa yakho, kusho uKnüppel.

Kodwa kunezinto ezimbalwa esizaziyo: "Amavithamini emzimbeni asiza ukusebenza kwama-enzyme enza ukusabela okunjengokuhlanganiswa kwe-serotonin, edlala indima ebalulekile enjabulweni yethu," uyachaza.

Khonamanjalo, ushukela omningi ubukade ukwehlisa iprotheni ebizwa nge-neurotrophic factor (BDNF) ebuchosheni, ebandakanyeka ekuthuthukiseni ukucindezeleka nokukhathazeka.

Kukhona futhi okuvelayo okuphakamisa ukuthi amathumbu ethu adlala indima ebalulekile empilweni yengqondo.

"Izilwanyana ezincane ezisemathunjini ethu zingakwazi ukuxhumana nobuchopho nezinhlelo eziningana ezingabamba iqhaza ekucindezelekeni nasekukhathazekeni, futhi ukwakheka kwe-gut microbiota kuthonywa ukondleka," kusho uKnüppel.

UMichael Thase, MD, udokotela wezifo zengqondo nomqondisi we-Mood and Anxiety Programme e-University of Pennsylvania, uthi kunezinye izinto ezimbalwa lapha.

“Uma welapha ukudangala ngemithi, izithako zamakhemikhali uqobo‘ zemilingo ’zibalulekile mhlawumbe ngamaphesenti ayi-15. Kuyinqubo yokusebenza nodokotela nokuthola isisusa sokubona inkinga bese uthatha izinyathelo zokuyilungisa ebaluleke kakhulu kokuhle, ”kusho uThase.

"Ungathola okuningi okuhle ngokungenelela okungasebenzisi umuthi okubandakanya ukudla, ukuvivinya umzimba, nokukhuluma nothile," ukholelwa.

Kuba lapho uqala ukuzinakekela - okulawula ukudla okudlayo okubalwa njengokuthi - uthola ukuvuselelwa, uThase uyanezela. “Imimoya yakho iyaqoqa futhi yilokho isidambisi gciwane. ”

UKnüppel uyavuma: “Ukudla kuyindlela enhle yokuzinakekela nokuzithanda - okuyisihluthulelo sokwelashwa kokuziphatha kwengqondo (CBT), okuvame ukusetshenziselwa ukwelapha ukukhathazeka nokudangala. Ngikholelwa ukuthi ukuzibona ngikufanele ukuzinakekela ngakho-ke kufanele ukondliwa ngokudla okunomsoco kuyisinyathelo esihle. ”

Kungani ukudla okuthile kukhulisa imizwa

• Amanye ama-enzyme atholakala emazingeni wokudla akhulisa amazinga e-serotonin.
• Ushukela unesifo sokudangala nokukhathazeka.
• Imibukiso evelayo yamathumbu idlala indima enkulu ekukhathazekeni.
• Ukudla ukudla okunempilo kuyindlela enhle yokwenza ukuzinakekela, kubalulekile ku-CBT.
• Ukuthatha izinyathelo ezisebenzayo zokudla ukudla okunomsoco kungakhuphula ugqozi.

Ingabe kufanele uzame?

Akukho ukwelashwa okuphelele futhi akukho ukwelashwa okusebenzela wonke umuntu, kusho uThase. Zombili lezi zingcweti ziyavumelana uma unokudangala noma ukukhathazeka, isinyathelo sakho sokuqala kufanele kube ukuthola usizo kochwepheshe bezempilo yengqondo.

Kepha ukuzama izinguquko zokudla okunempilo ngokuhambisana nanoma yiziphi izinyathelo wena nodokotela wakho enizinqumayo kungahle kuqinise ukuthuthuka.

Noma kunjalo, uThase uthi ukudla akuyona inhlamvu yesiliva yokukhathazeka nokudangala.

"Konke ngivumela ukusiza abantu ukuthi babheke ukuqina nokudla kwabo njengohlelo oluphelele lokusiza ukululama ekucindezelekeni, kodwa bengingeke ngithembele kulo kuphela," kusho uThase.

Kwabanye, ukungenelela kokudla okunempilo kungasebenza ngokumangalisayo njengokwelashwa okuyisisekelo. Kepha kwabanye, kufaka phakathi abantu abanezinkinga ezithile ezifana ne-bipolar noma i-schizophrenia, ukunamathela ekudleni okuthile kuzodinga ukusetshenziselwa ukuhambisana nezinye izindlela zokwelapha, njengemithi, uyachaza.

Futhi yize uThase engafaki ukungenelela kokudla okunempilo neziguli zakhe, uyanezela ukuthi angabona lokhu kuba elinye ithuluzi lodokotela bengqondo noma ochwepheshe bezempilo yengqondo abazolibheka ngokuzayo.

Eqinisweni, kunensimu ebizwa nge-psychology yezokudla ezuza umusi.

"Kukhona ukunyakaza kwangempela okubhekiswe ekucabangeni nasezindleleni eziphelele esikweni lethu njengamanje, nasekwenzeni izifo zengqondo, kukhona ukunyakaza okubhekiswe kwezokwelapha okwenzelwe wena, ngomqondo wokuthi iziguli zethu zingokaputeni bomkhumbi wazo kanye nohlelo lwazo lokwelashwa," uyachaza. .

Njengoba abantu beba nentshisekelo kwezinye izindlela zokwelapha ezinjengalezi futhi beqhubeka nokubona imiphumela, ungabona amadokhumenti amakhulu kakhulu abhala imiyalo yokudla okunempilo ngokuzayo.

I-DIY Bitters Yokucindezeleka

URachael Schultz ungumbhali osebenza ngokuzimela ogxila ikakhulu ekutheni kungani imizimba yethu nobuchopho busebenza ngendlela abasebenza ngayo, nokuthi singakusebenzisa kanjani kokubili (ngaphandle kokulahlekelwa ingqondo). Usebenze kubasebenzi beShape and Men's Health futhi unikela njalo ekubulaweni kwezincwadi zikazwelonke zezempilo nezokuqina. Uthanda kakhulu ukuhamba izintaba, ukuhamba, ukucabanga, ukupheka, futhi empeleni, ikhofi elihle impela. Ungamthola emsebenzini rachael-schultz.com.