Kodi muli ndi kapena mukuganiza kuti mungakhale ndi vuto la nyengo (SAD) kapena machitidwe ake otsika, "Winter Blues"? Ngati ndi choncho, mukhoza kukhala wolemera m'nyengo yozizira chifukwa cha matendawa - ndipo chithandizo chingathandize.
Kodi SAD ndi chiyani?
Matenda a nyengo yamakono (SAD) ndi matenda omwe amakhudza makamaka maganizo ndi khalidwe ndi kusintha kwa nyengo.
Kwa anthu ambiri, zimachitika m'miyezi yozizira chifukwa cha masiku amfupi ndi kuwala kochepa komanso dzuwa.
Anthu omwe ali ndi SAD akhoza kuvutika ndi nyengo yozizira, mphamvu zochepa, kuvutika ndi ntchito za tsiku ndi tsiku komanso kumverera mwachidwi kofuna "kubisala" m'nyengo yozizira.
SAD yambiri imatchedwa "Winter Blues." Zizindikiro zambiri zomwe zimagwiritsidwa ntchito koma zimakhala zovuta kwambiri. Kuti ndikhale wabwino kwambiri pa SAD ndi Winter Blues-komanso momwe ndingadziwitse kusiyana-ndimayamikira kwambiri buku la Dr. Norman E. Rosenthal, Winter Blues, Chigawo Chachinayi: Chilichonse Chimene Mukuyenera Kudziwa Kuti Chimenya Nthawi Zomwe Zimakuvutitsani.
Kukonda Carb kwa Odwala Odwala
Akatswiri ambiri ofufuza apeza kuti chiwerengero cha akalulu a SAD komanso a m'nyengo yozizira ndi yozizira kwambiri. Zokhumba zambiri nthawi zambiri sizitsogolera kulemera kwa miyezi yozizira. Nthawi zina kulemera kumeneku kumatayika m'miyezi ya chilimwe, koma zonsezi sizikhoza kutayika, zomwe zimapangitsa kuti mapaundi angapo azidzibwereza chaka ndi chaka.
Ndipo izo, motero, zingayambitse kunenepa kwambiri .
Tikukamba pano makamaka "ma carbs," makapu oyeretsedwa kwambiri omwe amasinthidwa omwe nthawi zambiri amapanga zakudya zotonthoza. Ganizirani za mikate yoyera, mpunga woyera, pasitala yoyera, ndi maswiti monga makapu ndi donuts. Ikani belu? Ndendende.
Ma carbu oipawa amachititsa kuti phindu likhale lopweteka, komanso amakhalanso ndi zowonjezera .
Malingana ndi American Heart Association, magulu akuluakulu a shuga wambiri pa zakudya zathu ndi zakumwa zofewa, maswiti, mikate, cookies, pie, zakumwa za zipatso, zakumwa za mkaka ndi zakudya zamkaka (monga ayisikilimu ndi yogurt yotsekemera), ndi tirigu.
Kuwonjezera pa zilakolako za carb zomwe zimapweteka odwala SAD mu miyezi yozizira-anthu omwewo omwe, m'miyezi ya chilimwe, akhoza kukhala ndi mphamvu yokonza chakudya chokwanira chodzaza masamba onse, mafuta osatulutsidwa, ndi ma fiber-ndipo mukhoza onani mmene nkhondo yolimbana ndi kulemera imatha kukwera m'nyengo yozizira.
Njira Yopangira
Thandizo lamoto ndi limodzi mwa mankhwala ambiri a SAD ndi Winter Blues. Kuti mudziwe zambiri pazomwe mungagwiritsire ntchito bokosi, tikutumizirani buku la Dr. Rosenthal (popeza anali mmodzi wa apainiya omwe akufufuza ndi kugwiritsa ntchito mankhwala othandiza kuchiza SAD).
Kukula kwa zizindikiro za SAD pogwiritsira ntchito bwino mankhwala ochepetsa mphamvu kungakhale mphamvu zowonongeka, kubwerera komanso kubwezeretsa chisangalalo m'masiku ambiri mwa anthu ambiri.
Mankhwala ena a SAD angaphatikizepo kuponderezana, kusinkhasinkha, ndi kuchita masewero olimbitsa thupi tsiku ndi tsiku , pakati pa ena, ndipo nthawi zambiri kuphatikiza chithandizo chingathandize kwambiri.
Zotsatira :
Rosenthal NE. MaseĊµera a Zima: Zonse Zomwe Muyenera Kudziwa Kuti Muzimenya Mavuto Athawi. Kope lachinayi. Guilford Press 2012.
Wurtman JJ. Zakudya Zamadzimadzi: Kusowa kwa Chakudya Chakudya ndi Maonekedwe. Clin Neuropharmacol 1988; 11: S139-45.