Ukudla nezakhamzimba zeMania nokucindezeleka

-Delile

• 1. Izinhlamvu ezigcwele
• 2. I-Omega-3 fatty acids
• 3. Ukudla okune-Selenium
• 4. ITurkey
• 5. Ubhontshisi
• 6. Amantongomane
• 7. Ama-Probiotic
• 8. Itiye eliyikhambi
• 9. Ushokoledi omnyama
• 10. Insimbi
• Ukudla okufanele ukugweme
• Ukuthatha

Ukuphakama nokwehla kwesifo sokuphazamiseka kwengqondo okuguquguqukayo

Isifo se-bipolar yisimo sempilo yengqondo esimakwe ngokushintshashintsha kwemizwelo, njengokuphakama okuhlukahlukene (okwaziwa njenge-mania) kanye nezinga eliphansi (elaziwa ngokuthi ukucindezeleka). Imithi eqinisa imizwa kanye nokwelashwa kungasiza ukuphatha lezi zinguquko kumzwelo.

Ukwenza izinguquko ezimbalwa ekudleni kwakho kungenye indlela engahle isize ukuphatha iziqephu ze-manic. Yize ukudla kungeke kuyelaphe i-mania, ukukhetha okufanele kungakwenza uzizwe ungcono futhi kukusize ubhekane kangcono nesimo sakho.

1. Izinhlamvu ezigcwele

Izinhlamvu eziphelele azilungele nje kuphela uhlelo lwakho lwenhliziyo nolokugaya ukudla. Zingaba nethonya lokuthoba engqondweni yakho.

Ama-carbohydrate kucatshangwa ukuthi akhulisa ukukhiqizwa kobuchopho bakho kwe-serotonin. Leli khemikhali lobuchopho elizizwa kahle lisiza ekudambiseni ukukhathazeka futhi lingakushiya uzizwa ulawula ngokwengeziwe.

Ngakho-ke, ngesikhathi esizayo lapho uzizwa u-jittery omncane noma ukhungathekile, thatha abanye bamaqebelengwane okusanhlamvu okuphelele ukuze uzidlele. Ezinye izinketho ezinhle zifaka:

• ubhontshisi ogcwele okusanhlamvu
• i-pasta ephelele yokusanhlamvu
• oatmeal
• irayisi elinsundu
• quinoa

2. I-Omega-3 fatty acids

I-omega-3 fatty acids eicosapentaenoic acid (EPA) ne-docosahexaenoic acid (DHA) idlala indima ebalulekile ebuchosheni bakho. Ziyingxenye ebalulekile yamaseli ezinzwa futhi zisiza ukwenza lula ukusayina phakathi kwalawo maseli.

Abaphenyi bayaqhubeka nokutadisha ukuthi ama-omega-3s angasiza yini ekwelapheni ukudangala, isifo se-bipolar, nezinye izimo zempilo yengqondo.

Kuze kube manje, imiphumela kuma-omega-3 supplements we-bipolar disorder ibilokhu ikhona. Ukungeza ama-omega-3s kuma-mood stabilizers kubonakala kusiza ngezimpawu zokucindezeleka, noma kungenamphumela omubi ku-mania.

Ngoba i-omega-3 fatty acids iphilile ebuchosheni bakho nasenhliziyweni ngokujwayelekile, kufanelekile ukukufaka ekudleni kwakho. Izinhlanzi zamanzi abandayo ziqukethe amazinga aphakeme kakhulu alesi sakhi esinempilo.

Eminye imithombo yokudla enhle ifaka phakathi:

• uhlobo lwenhlanzi
• ituna
• imackerel
• i-herring
• ithrawuthi
• i-halibut
• isardadi
• amafilakisi namafutha awo
• amaqanda

3. Ukudla okune-Selenium

I-tuna, i-halibut, ne-sardine nayo iyimithombo ecebile ye-selenium, into yokulandela umkhondo ebalulekile ebuchosheni obunempilo.

Ucwaningo luthole ukuthi i-selenium iyasiza ukuzinzisa imizwa. Ukushoda kwe-Selenium kube ekucindezelekeni nasekukhathazekeni.

Abantu abadala badinga okungenani ama-micrograms angama-55 (mcg) we-selenium nsuku zonke, ongayithola ekudleni okufana nalokhu:

• Amantongomane aseBrazil
• ituna
• i-halibut
• isardadi
• itshweba
• imfanzi
• inyama yenkomo
• igalikuni
• isibindi senkomo

4. ITurkey

I-Turkey iphezulu ku-amino acid tryptophan, eye yafana nomuzwa wobuthongo oza phezu kwakho ngemuva kwesidlo sakusihlwa se-Thanksgiving.

Ngaphandle kwemiphumela yayo yokunciphisa ubuthongo, i-tryptophan isiza umzimba wakho wenze i-serotonin - ikhemikhali lobuchopho elibandakanyekile kuyo.

Ukuphakamisa i-serotonin kungasiza ngesikhathi seziqephu ezicindezelayo. Kukhona nobunye ubufakazi bokuthi i-tryptophan ingathuthukisa izimpawu ze-mania.

Uma ufuna ukuzama i-tryptophan kodwa ungeyena umlandeli omkhulu we-turkey, uzokuthola nasekudleni okufana namaqanda, i-tofu, noshizi.

5. Ubhontshisi

Yini efana ngayo ubhontshisi omnyama, ubhontshisi we-lima, amantongomane, ubhontshisi, nodali? Bonke bangamalungu omndeni we-legume, futhi bonke bayimithombo ecebile ye-magnesium.

Ucwaningo lwakuqala lubonisa ukuthi i-magnesium inganciphisa izimpawu ze-mania kubantu abane-bipolar disorder. Kusadingeka olunye ucwaningo ukuqinisekisa ukuthi ukudla okunothe nge-magnesium kuyayithuthukisa imizwa.

Okwamanje, ukufaka ubhontshisi ocebile futhi onomsoco ekudleni kwakho akunakulimaza. Ubhontshisi ungakwenza ube ne-gassy lapho uqala ukuwengeza ekudleni kwakho, kepha lokho kuyancipha uma uqhubeka nokuwadla.

6. Amantongomane

Ama-alimondi, ama-cashews, namantongomane nawo aphezulu ku-magnesium. Ngaphezu kocwaningo oluphakamisa ukuthi kunomphumela omuhle ku-mania, i-magnesium isiza ekunciphiseni uhlelo lwezinzwa olungasebenzi ngokweqile futhi idlala indima ekulawuleni impendulo yomzimba ngokugcina amazinga e-cortisol ehlolile.

Cishe isigamu sabaseMelika abatholi i-magnesium eyanele ekudleni kwabo, futhi lokhu kushoda kungathinta amazinga abo okuxineka njengomphumela. Okunconywayo ukudla kwansuku zonke kwabantu abadala kungama-400-420 milligrams (mg) kwabesilisa kanye nama-310-320 mg wabesifazane.

7. Ama-Probiotic

Amathumbu womuntu agcwele izigidi zamagciwane. Abanye bahlala ngokuzwana nathi, kanti abanye bayagula.

Le gut microbiome iyashisa ocwaningweni njengamanje. Ososayensi bazama ukuqonda kangcono ukuthi amabhaktheriya anempilo akhuthaza kanjani ukusebenza kwezempilo nokusebenza komzimba, kufaka phakathi ukunciphisa ukuvuvukala. Abantu abanokucindezeleka bavame ukuba namazinga aphezulu okuvuvukala.

Ngokwandayo, abacwaningi bathola ukuthi lezi zinhlobo zamagciwane ezihlala ngaphakathi kwethu zisiza ukulawula isimo sempilo yethu engokomzwelo. Amanye amabhaktheriya akhipha ama-hormone okuxineka njenge-norepinephrine, kanti amanye akhipha amakhemikhali athobisayo njenge-serotonin.

Enye indlela yokufaka ibhalansi ngokuthanda amabhaktheriya anempilo ngokudla ama-probiotic - ukudla okuqukethe amabhaktheriya aphilayo. Lokhu kufaka phakathi:

• iyogathi
• i-kefir
• kombucha
• khuzani
• kimchi
• miso

8. Itiye eliyikhambi

I-Chamomile isetshenziswe amakhulu eminyaka njengekhambi lesintu lesisu esibuhlungu, ukukhathazeka nokuqwasha. Ucwaningo lokuqala lokuthi ukukhishwa kwe-chamomile nakho kungasiza ekunciphiseni ukudangala nokukhathazeka.

Yize lokhu kungakaze kufakazelwe, uma uthola ukuthi ukuconsa okuthile okushisayo kuthoba ingqondo yakho, akunakulimaza ukuphuza itiye le-chamomile.

9. Ushokoledi omnyama

Ushokoledi ngukudla kokududuza kokugcina - kanti ushokoledi omnyama uthulisa kakhulu. Ukubamba i-ounce nesigamu sikashokoledi omnyama nsuku zonke kungasiza ekunciphiseni ukucindezeleka, ngokusho kocwaningo lwango-2009.

Funda ukuthi iziphi izithako okufanele uzibheke lapho uthenga ushokoledi omnyama.

10. Insimbi

Lesi sipayisi esibomvu, esifana nentambo siyisisekelo sezitsha ezivela eNdiya naseMedithera. Kwezokwelapha, isafron ifundelwe ngomphumela wayo wokutholisa kanye nezakhi zokulwa nokucindezelwa.

bathole ukukhishwa kwesafron ukuze kusebenze kanye nokulwa nokudangala njengezidambisi-mkhuba ezifana ne-fluoxetine (Prozac).

Ukudla okufanele ukugweme

Akukhona konke ukudla okukwenza uzizwe ungcono. Uma uzizwa unentambo, okunye ukudla neziphuzo kungakuvuselela kakhulu, kufaka phakathi lokho okune-caffeine noma utshwala obuningi.

I-caffeine iyisikhuthazi esingaveza imizwa ye-jittery. Kungakhuphula izinga lokukhathazeka kwakho futhi kukwenze kube nzima kuwe ukulala ebusuku.

Ungase ucabange ukuthi utshwala buzokhipha isiqephu se-manic bese bukukhulula, kepha ukuba neziphuzo ezimbalwa kungenza uzizwe ususemaphethelweni. Utshwala bungadala nokuphela kwamanzi emzimbeni, okungathikameza imizwa yakho. Kungaphazamisa nemithi.

Okunye ukudla akuhambisani kahle nemithi yokuphazamiseka kwengqondo okuguquguqukayo. Uma uthatha i-monoamine oxidase inhibitors (MAOIs), gwema i-tyramine. Ama-MAOI angadala ukuthi amazinga ale-amino acid anyuke, okungaholela ekukhuphukeni okuyingozi kwengcindezi yegazi.

I-Tyramine itholakala ku:

• ushizi osekhulile
• welashwa, wasetshenzwa futhi wabhema inyama
• ukudla okubilisiwe njenge-sauerkraut ne-kimchi
• ubhontshisi
• izithelo ezomisiwe

Futhi nciphisa ukudla okunamafutha amaningi noshukela, ikakhulukazi lokho okucwengisiswe noma okusetshenzwe. Ngaphezu kokungabi nempilo ngokuphelele, lokhu kudla kungaholela ekutholeni isisindo.

Ucwaningo luthola ukuthi isisindo esingeziwe singenza ukwelashwa kwe-bipolar disorder kungasebenzi kahle.

Buza udokotela wakho ukuthi ngabe udinga ukugwema i-grapefruit nejusi lamagilebhisi. Lesi sithelo sisawolintshi saziwa ngokusebenzisana nemithi eminingi ehlukene, kufaka phakathi leyo esetshenziselwa ukwelapha ukuphazamiseka kwengqondo okuguquguqukayo.

Ukuthatha

Ukudla okuthile kungasiza ukwehlisa ingqondo yakho, kepha akuyona indawo yecebo lokwelashwa elibekiwe likadokotela wakho.

Ungenzi izinguquko ekwelashweni kwakho okuvamile ngaphandle kokukhuluma nodokotela wakho kuqala. Esikhundleni salokho, cabanga ukungeza ukudla okulungele imizwa ekudleni kwakho ukugcwalisa amanye amasu akho okwelashwa.

Qiniseka ukuthi ubuza udokotela wakho nganoma yikuphi ukudla okufanele ukugweme okungase kuhlanganyele nemithi yamanje.