Kushungurudzika Kwemwaka, Chii chinonzi Winter Depression? Zviratidzo uye Kurapwa

seasonal affective disorder kana mwaka kuchinja kuora mwoyoChimiro chendangariro chinoratidzirwa nokunzwa kwokuora mwoyo kunoitika mumwaka mumwe kana kuti inopfuura yegore.

Chirwere ichi chinowanzoitika mukudonha uye chando sezvo mazuva anopfupika uye tembiricha inodonha.

Kemikari yehuropi inogona kuchinja nekuda kwekushayikwa kwechiedza chezuva munguva yechando uye yekuvhuvhuta, izvo zvinogona kukonzera kuora mwoyo.

pane vanhu kuora mwoyo kwechando Zviratidzo zvechirwere ichi, zvinozivikanwawo sedepression, zvinenge zvakangofanana nekuora mwoyo kwemazuva ose, uye zvimwe zvinogona kurapwa pasina kudiwa kwemishonga inoderedza kuora mwoyo.

Chii chinonzi Seasonal Depression?

SAD imhando yekuora mwoyo kwechipatara kunogona kuitika mumwaka. Panguva imwe "kuora mwoyo kwechando” nokuti izvi zvinowanzoitika apo zviratidzo zvinonyanya kuoneka.

Iyi nhambo yokuora mwoyo inotanga uye inopera panenge panguva imwe cheteyo gore rimwe nerimwe.

mwaka kuora mwoyoVatatu pavanhu vana vakabatwa nechirwere ichi vanhukadzi. SAD inobata vanhu kubva munaSeptember kusvika April; Nguva dzepamusoro dzinoitika muna Zvita, Ndira, naKukadzi.

Chii Chinokonzera Winter Depression?

Vatsvakurudzi kuora mwoyo kwechandoHavana chokwadi kuti chii chinoikonzera, asi rudzi rwehosha huru yokuora mwoyo. 

kuora mwoyo kwechandoKunyangwe zvikonzero chaizvo zveizvi zvisati zvajeka, Vitamin D kushomeka uye kushaikwa kwechiedza chezuva kunotendwa kuti kunovhiringa chikamu cheuropi, hypothalamus, kubva pakushanda zvakanaka, zvichiita kuti chikanganiswe mutsindo wayo wecircadian.

Kana iyo circadian rhythm ikakanganiswa, melatonin uye mazinga e serotonin anokanganisa.

Vanhu vari kusangana nemwaka kuora mwoyoMukuwedzera, mwero wepamusoro wehomoni yekurara melatonin inogona kugadzirwa, zvichiita kuti uwedzere kunzwa kwekukotsira. Kune rumwe rutivi, mazinga e serotonin anoderera. Serotonin ihomoni inokanganisa mafungiro uye chido.

mwaka kuora mwoyoKuve munhukadzi chinhu chinokonzera njodzi nekuti chinowanikwa mumadzimai kupfuura varume.

Mukuwedzera, zvinozivikanwa kuti kune genetic predisposition kune rudzi urwu rwekuora mwoyo, sezvinowanzoita mumhuri. kuora mwoyo kwechando Inowanikwa zvakanyanya pakati pevanhu vanogara kure kuchamhembe kana kumaodzanyemba kweequator.

Ndezvipi Zviratidzo zvekuora mwoyo kwechando?

Mwaka zviratidzo zvekuora mwoyo zvinosiyana pamunhu nemunhu. Kazhinji, zviratidzo zvinogona kutanga zvinyoro uye zvakanyanya kuoma mukati memwedzi wechando wepamusoro, kubva muna Zvita kusvika Kukadzi.

Kamwe kana zuva rekubuda kwezuva richitanga, zvinoita kuti unzwe kushomeka.

Vanhu vari kusangana nechando chekuora mwoyoruzivo rwakaderera simba, kuoma kurara, kurasikirwa kwechido mumabasa, kuoma kuisa pfungwa, manzwiro ekuora mwoyo, kuderera kwekuita zvepabonde, kuchinja kwechido kana kuwedzera uremu - shuga inodhaka uye chido chemakhahydrates nezvimwe zvokudya zvinonyaradza zvinowanzoitika kune vanhu vane chirwere ichi chekuora mwoyo.

kuora mwoyo kwechando Zvinogona kuva zvakaoma kuongorora. Mucherechedzo ndipo paunotanga kusangana nekuora mwoyo uku.

Manzwiro anowanzotanga munaGunyana, achiwedzera mukati memwedzi yechando yepamusorosoro, uye anotanga kureruka munaKurume kana Kubvumbi. 

zviratidzo zvekuora mwoyo kwechando Ndizvo sezvinotevera:

– Kushaya pfungwa.

-Kusafarira uye kusagutsikana nezviitwa zvekutandara.

- Kuwedzera uremu nekuda kwekudyisa.

– Kushaya hope.

– Kushaya simba.

– Kuda kuva wega.

– Kutadza bonde.

– Kushatirwa.

– Kurwadza kwemuviri.

- Kusava nehanya nemhoteredzo.

Nzira yekurapa Winter Depression?

Kugara uchiratidzwa kuchiedza chechisikigo kunogona kudzoreredza kumwe kushanduka kwemweya nekudzikisa mazinga emelatonin.

Vaya vanogara munzvimbo dzinoonekwa zuva kwenguva pfupi vanogona kuenda kunzvimbo dzine zuva rakawanda.

Mamwe mararamiro anochinja seasonal depression Inogona kubatsira kurwisa Kuita maekisesaizi nguva dzose kunokwidza mazinga e serotonin uye kunoderedza kushushikana. 

Kuchengeta tsika dzekudya, dzakadai sekudya mapuroteni uye chikafu-chakapfuma chikafu, kunosimudza vhitamini D uye kunoderedza manzwiro ekuneta.

Kuva mumamiriro ezvinhu okushamwaridzana, kutora zvinhu zvekuzvivaraidza, kupedza nguva yakawanda nemhuri kana shamwari kunobvirawo. zviratidzo zvekuora mwoyo kwechando inogona kuderedza.

light therapy

Chiedza chechiedza chinowanzogadziriswa chinoshandiswa kurapa seasonal affective disorder uye chinoratidzwa nekushandiswa kwebhokisi rakajeka kubhadhara kushayikwa kwezuva munguva yekudonha / yechando.

Chiedza chinobuda mubhokisi chinopenya zvakapetwa kamakumi maviri kupfuura mwenje wemukati memba. Inokurudzirwa kuishandisa mangwanani-ngwanani kweanenge maminetsi makumi matatu kusvika maawa maviri pazuva.

Zvinokurudzirwa kuti vashandisi vatange kurapwa kwakareruka kusati kwatanga mwedzi yechando kuti vadzivise zviratidzo zvinogoneka kubva pakukura. Zvakare, mhedzisiro inowanzoonekwa mukati memavhiki mashoma. 

Nekudaro, kurapwa kwakareruka kungasakodzera munhu wese. Semuenzaniso, hazvikurudzirwe kushandiswa mu photosensitizing zvinodhaka senge antipsychotics uye phenothiazines.

Zvimwe zvinogona kuitika zvinosanganisira kutemwa nemusoro, eyestrain uye kusaona zvakanaka.

kurovedza muviri

Kuita maekisesaizi kwakaratidza kubatsira nemhando dzechinyakare dzekuora mwoyo uye kuora mwoyo kwechando Sezvo kunewo rudzi rwekuora mwoyo, kurovedza muviri kuchabatsira kurapa chirwere ichi chekuora mwoyo.

Shandisa vhitamini D yekuwedzera

mwaka kuora mwoyoVarwere vauinavo vanowanzova nemazinga akaderera evhitamini D.

Masayendisiti haazive kuti sei zvakadaro, asi kutora vhitamini D yekuwedzera kunogona kukubatsira kuti unzwe zviri nani uye kunyange kubatsira kuvandudza hutano hwemapfupa uye kuwedzera immune system.

Buda

Rara wakavhura maketeni kuti upinde muchiedza chezuva chemangwanani. Tora kufamba kwemasikati kuti uwane vhitamini D. Edza kuwana chiedza chechisikigo chakawanda sezvinobvira.

wana rubatsiro

Kushungurudzika, chero rudzi, kunonzwa kusurukirwa zvakanyanya. Unogona kuwana rubatsiro kubva kushamwari dzako nemhuri uye kubvunza chiremba.

idya zvine utano

Nepo iwe uchida kudya makabhohaidhiretsi ane sitachi, zvihwitsi uye nezvimwe, kudya nenzira iyi kuchaita kuti unzwe zvakanyanya.

Pane kudaro, funga nezvekudya kunovaka muviri. Kudya yakawanda yeprotein yakaonda, miriwo yemashizha yakasvibirira nehove zvinochengeta mahormone mukutarisa uye kuwedzera serotonin mazinga.

Paunoda macarbohydrates makabhohaidhiretsi akacheneswa Sarudza makabhohaidhiretsi akaoma panzvimbo. Chikumbiro kuora mwoyo kwechando Chikafu chinokurudzirwa kudyiwa kana…

mapuroteni akaonda

Pamusoro pekupfuma mu omega 3, salmon inzvimbo huru yeprotein yakaonda. Mapuroteni akaonda anotakura akawanda amino acids anogona kukanganisa mafungiro.

Mapuroteni akaonda zvakare anopa simba uye anoshanda mukurova kuneta.

Omega 3 fatty acids

Zvakaonekwa kuti vanhu vane mazinga akakwirira e omega 3 fatty acids vakanga vasina mukana wekuwana zviratidzo zvine mwero kana zvinyoro zvekuora mwoyo.

Pamazinga epamusoro omega 3 mafuta acids Zvinyorwa zvirimo zvinosanganisira flaxseed, walnuts, uye salmon.

Zvibereko

KushungurudzikaInowedzera zviratidzo zvekuora mwoyo uye inonetesa muviri. Blueberries, raspberries, uye sitirobheri zvinogona kubatsira kudzivirira kusunungurwa kwecortisol, hormone inogadzirwa neadrenal gland. 

kuderedza kudya kweshuga

Shuga inoita kuti unzwe kufara pakutanga, asi tsvakurudzo inoratidza kuti shuga yakawandisa uye yakawandisa omega 3 fatty acids inogona kushanda kuchinja uropi uye inononoka.. 

Folic acid

Imwe tsvakurudzo pamusoro pekushanda kwefolic acid pauropi yakaratidza kuti inogona kuwedzera mafungiro. Pane humwe humbowo hwekuti muviri unoushandisa kugadzira serotonin, neurotransmitter inokanganisa mafungiro. 

Huwandu hwakawanda mumuriwo wemashizha egirinhi, oatmeal, mhodzi dzesunflower, maranjisi, nyemba, pizi dzine maziso matema nesoya beans. folic acid inowanikwa.

Vitamin B12

Kufanana nefolic acid, ropa rakaderera Vitamin B12 mazinga akabatanidzwawo nekuora mwoyo, asi vatsvakurudzi havakwanisi kuwana humbowo hunogutsa hwekuti nei.

Zvokudya zvevhitamini B 12 zvinosanganisira nyama yakaonda, oyster, gakanje, salmon yemusango, mazai, cottage cheese, yogati, mukaka.

Chokoreti yakasviba

Vatori vechikamu mune chimwe chidzidzo vakapihwa chokoreti yakasviba yakasanganiswa chinwiwa zuva nezuva kwemwedzi mumwe.

Mhedzisiro yacho yakaratidza kuvandudzwa kwakanyanya, izvo vaongorori vakabatanidza neiyo yakakwira polyphenol. Polyphenols rudzi rwe antioxidant.

Paunenge uchinzwa zvakaipa, idya chokoreti yakasviba ine cocoa yemhando yepamusoro.

Hindi

Turkey nyama amino acids, izvo zvinozorodza makemikari tryptophan uye melatonin.

Kusunga masimba ekudzikamisa eTurkey inzira inoshamisa uye yechisikigo yekubatsira muviri kupora kubva kune zvinonetsa.

mabhanana

kunge turkey bhanana Iinewo tryptophan. Kunze kweizvozvo, makabhohaidhiretsi anobva mushuga yechisikigo uye potassium mumabhanana anobatsira kudyisa uropi.

Magnesium, inowanikwawo mumabhanana, inogona kuvandudza kurara uye kuderedza kushungurudzika - zviratidzo zviviri zvekuora mwoyo kwemwaka.