Iimpawu zoxinzelelo-Yintoni ukudakumba, kutheni kusenzeka?

Usizi, ukukhala ngaphandle kwesizathu, ukungabi nathemba, ukungabi nanto, ukungabi naxabiso, ukungakhathali kwimisebenzi yemihla ngemihla yimpawu zokudakumba. Ezi mvakalelo ngokwenene zizinto abantu abaninzi abazaziyo nabazifumanayo ngamaxesha athile. Kodwa ukuba imeko iyazingisa kwaye ibe yinto eqinisekisa ubomi, amathuba okudakumba avela.

Yintoni uxinzelelo?

Ukudakumba sisifo esiqhelekileyo nesiyingozi esichaphazela indlela umntu aziva ngayo, acinga ngayo nasenza ngayo izinto. Kwesi sifo, umntu uziva ebuhlungu ngalo lonke ixesha. Uqalisa ukungazinandiphi izinto awayezinandipha ngaphambili. Ukukwazi ukwenza imisebenzi yemihla ngemihla kuyancipha. Ukuxinezeleka kukhokelela kwiimpawu ezahlukeneyo zengqondo kunye nomzimba.

Iziganeko ezinkulu ezichaphazela ubomi bomntu, njengokufa komntu okanye ukuphelelwa ngumsebenzi, zinokubangela udandatheko. Oogqirha abazigqali iimvakalelo zokwexeshana zentlungu njengokudandatheka. Ukuba imeko iyazingisa, ukuba nokwenzeka kokudakumba kuqwalaselwa.

Ukudakumba sisifo esichaphazela ingqondo. Ukungalingani kweekhemikhali kwiindawo ezithile zobuchopho kunokubangela ukudakumba. Iimpawu zokudakumba zenzeka ngokuhamba kwexesha.

Iimpawu zoxinzelelo

• Ukuncipha komdla kwimisebenzi yolonwabo
• imo yokudakumba
• ukulahlekelwa ngumnqweno wesini
• utshintsho kumdla wokutya
• Ukulahlekelwa okanye ukuzuza ubunzima ngaphandle kwenjongo enjalo
• ukulala kakhulu okanye kancinci kakhulu
• Ukuxhalaba kunye nokungazinzi
• intshukumo ecothayo kunye nentetho
• ukudinwa okanye ukuphelelwa ngamandla
• Ukuziva ungento yanto okanye unetyala
• Ubunzima bokucinga, ukugxila kunye nokwenza izigqibo
• Ukufa okuphindaphindiweyo, iingcinga zokuzibulala okanye ukuzama ukuzibulala

Ukuze imeko iqondwe njengokudakumba, ezi mpawu zokudakumba zikhankanywe ngasentla kufuneka ziqhubeke ubuncinane iiveki ezi-2. Amathuba okuphinda ubenokudakumba kwakhona emva konyango aphezulu kakhulu. Abasetyhini bachaphazeleka ngakumbi sesi sifo. 

Iimpawu zokudakumba kwabasetyhini

Ukuxinezeleka kumaxesha angama-2 aqhelekileyo phakathi kwabasetyhini. Iimpawu zokudakumba kwabasetyhini zivela ngolu hlobo lulandelayo.

• Ukucaphuka
• Ukuxhalaba
• ukuhamba kweemvakalelo
• ukukhathala
• ukuhlala ucinga ngezinto ezingakhiyo

Iimpawu zokudakumba emadodeni

Amadoda anengxaki yokudakumba asela utywala obuninzi kunabasetyhini. Ukuvutha komsindo kwenzeka ngenxa yokuphazamiseka. Ezinye iimpawu zokudakumba emadodeni imi ngolu hlobo lulandelayo:

• Ukuhlala kude nosapho kunye neemeko zentlalo
• sebenza ngaphandle kwekhefu
• Ubunzima bokugcina umsebenzi kunye noxanduva lwentsapho
• Ukubonisa ukuziphatha okukhubekisayo kubudlelwane

Iimpawu zokudakumba kwabakwishumi elivisayo

Ukutshintsha komzimba, ingcinezelo yoontanga, nezinye izinto zinokubangela ukudandatheka kwabakwishumi elivisayo.

• Ukurhoxa kubahlobo kunye nosapho
• Ubunzima bokugxila esikolweni
• Ukuziva unetyala, ungenakuzinceda, okanye ungento yanto
• Ukufumana iimeko zokungazinzi njengokungakwazi ukuhlala uthe cwaka

Iimpawu zokudakumba ebantwaneni

Iimpawu zokudakumba kubantwana zenza imisebenzi yesikolo kunye nentlalontle ibe nzima.

• ukulila rhoqo
• Ubuthathaka
• imingeni yokuziphatha
• iingxabano neentetho ezitshabhisayo

Abantwana abancinci banengxaki yokuchaza indlela abavakalelwa ngayo ngamazwi. Oku kwenza kube nzima kubo ukuchaza iimvakalelo zabo ezibuhlungu.

Yintoni Ebangela Uxinezeleko?

Ukuphazamiseka kokulungelelaniswa kweekhemikhali kwingqondo kudlala indima enkulu ekuqaleni kokudakumba. I-lobe yangaphambili, esebenzayo kwimeko yeemvakalelo, izigwebo, iinjongo kunye nezisombululo kwingqondo, yonakaliswe ngenxa yeziganeko ezibuhlungu. Oku kubangela ukudakumba. Umzekelo, ukudakumba kunokwenzeka ngenxa yeziganeko ezichaphazela ingqondo, njengokuphelisa ubudlelwane, ukuzala, ukusweleka komntu omthandayo, ukungasebenzi, ukusetyenziswa kakubi kweziyobisi kunye notywala. Sinokudwelisa oonobangela bokudakumba ngolu hlobo lulandelayo:

• Umahluko ngokwasemzimbeni: Abantu abanokudakumba banokuba notshintsho ngokwasemzimbeni kwiingqondo zabo.
• Ukungalingani kwemichiza: Imisebenzi yobuchopho ilawulwa ngolungelelwano oluthambileyo lweekhemikhali kunye nee-neurotransmitters. Ukuba ezi khemikhali ziyatshintsha, iimpawu zokudakumba zinokuvela.
• Utshintsho lweHormonal: Iimpawu zokudakumba zingenzeka ngenxa yotshintsho lwehomoni. IiHormones zinokutshintsha ngenxa yeengxaki zedlala lengqula, ukuyeka ukuya exesheni, okanye enye imeko.
• Ubomi butshintsha: Ukulahlekelwa ngumntu omthandayo, ukuphelisa umsebenzi okanye ubudlelwane, uxinzelelo lwezemali okanye ukwenzakala kunokubangela ukudakumba.
• Imfuza: Umntu onesalamane esisondeleyo esinodandatheko utyekele ekubeni abe nesi sifo.

Iimvakalelo ezibangelwa ludandatheko

Umntu odandathekileyo uziva ngolu hlobo:

• Ukukhazeka
• lusizi
• Akonwabanga
• Ucaphukile
• Lula
• Unetyala
• ukudana
• Ukungazithembi
• Ukuthatha isigqibo
• Ukungakhathali
• Ndidanile

Iingcamango ezibangelwa kukudandatheka

Umntu odandathekileyo usenokuba neengcinga ezifana nezi:

• “Ndingumntu ohlulekileyo.”
• "Ngenxa yam."
• "Akukho nto ilungileyo eyenzekayo kum."
• Andinto yanto.
• "Akukho nto ilungileyo ebomini bam."
• "Izinto azisoze zitshintshe."
• “Ubomi abufanelanga ukuphila.”
• "Abantu bebeya kuba ngcono ngaphandle kwam."

Imiba yoMngcipheko wokudakumba

Abanye abantu banomngcipheko ophezulu wokudakumba kunabanye. Imiba yomngcipheko wokudakumba iquka:

• Ubomi butshintsha njengokufelwa, iingxaki emsebenzini, utshintsho kubudlelwane, iingxaki zemali kunye neenkxalabo zonyango
• ukufumana uxinzelelo oluqatha
• Ukuba nesihlobo esinembali yokudakumba
• Ukusetyenziswa kwamayeza athile kagqirha afana ne-corticosteroids, ezinye i-beta-blockers, kunye ne-interferon
• Ukusebenzisa iziyobisi zokuzonwabisa ezifana notywala okanye i-amphetamines
• wonzakele entloko
• bebenokudakumba okukhulu ngaphambili
• Ukufumana isifo esingapheliyo njengesifo seswekile, isifo esingapheliyo se-pulmonary (COPD), okanye isifo senhliziyo
• Ukuphila neentlungu ezingapheliyo

Kuchaphazela bani ukudakumba?

Ukudakumba kunokuchaphazela nabani na, kuquka abantwana nabantu abadala. Abasetyhini banethuba eliphindwe kabini kunamadoda okuba babe noxinzelelo, ngakumbi emva kokubeleka. Abantu abanemingcipheko ekhankanywe ngasentla banomngcipheko omkhulu wokukhula kwesi sifo. Abantu abanezifo ezithile nabo basengozini enkulu. Umzekelo;

• Izifo ze-neurodeergenerative ezifana nesifo se-Alzheimer kunye nesifo sika-Parkinson
• Istroke
• isifo sokugubhuka
• ukuphazamiseka kokuxhuzula
• Umhlaza
• Ukuwohloka kweMacular
• intlungu engapheliyo

Uxilongo Uxilongo

Ukuba urhanela iimpawu zokudandatheka njengokungakhathali, ukuziva ungento yanto, ukungabi nathemba, ukungonwabi, ukuziva unetyala, ukucinga ngokufa, yiya kugqirha wengqondo ukuze ufumane uncedo. Ugqirha wengqondo uqala unyango ngokwenza uxilongo oluchanekileyo.

Unyango lokudakumba

Indlela yonyango lokudakumba iyahluka kumntu nomntu. Eyona ndlela ikhethwa kakhulu yi-psychotherapy. Kwiimeko ezinzima kakhulu, unyango lweziyobisi lusetyenziswa.

Ii-antidepressants ngamachiza asetyenziselwa ukunyanga ukudakumba okuphakathi ukuya kokubi. Amachiza okudakumba asetyenziswa kunyango lokudakumba ahlelwa ngolu hlobo lulandelayo:

• I-serotonin reuptake inhibitors ekhethiweyo (SSRIs)
• I-Monoamine oxidase inhibitors (MAOIs)
• Tricyclic antidepressants
• atypical antidepressants
• I-serotonin ekhethiweyo kunye ne-norepinephrine reuptake inhibitors (SNRIs)

La machiza kufuneka asetyenziswe kuphela xa emiselwe ngugqirha. Amanye amayeza angathatha ixesha ukuba asebenze. Sukuyeka ukuthatha iyeza ngokukhawuleza emva kokuba iimpawu zokudakumba zisonjululwe. Sebenzisa ixesha elide njengoko ugqirha ecebisa. Ukuba uyayeka ukusela iyeza emva kokuba iimpawu ziphucukile, ukudakumba kunokuphinda kuphinde.

Ii-SSRIs kunye ne-SNRI amaqela e-antidepressants anokuba neziphumo ezibi ezifana nezi:

• Isicaphucaphu
• Ukuqunjelwa
• Urhudo
• iswekile yegazi ephantsi
• ukuhla ukusinda
• Imvuthuluka
• ukungasebenzi kakuhle ngokwesondo

Iintlobo zoxinzelelo

Kukho iintlobo zonxunguphalo ezifana noxinzelelo olukhulu, ukudakumba okungapheliyo, ukuphazamiseka kwengqondo, ukudakumba kwengqondo, ukudakumba kwasemva kokubeleka, kunye nengxaki yokudakumba ngexesha lonyaka.

1) Ukudakumba okukhulu

Umntu onodandatheko olukhulu uhlala elusizi. Uphelelwa ngumdla kwizinto awayezinandipha ngaphambili. Unyango ludla ngokuthatha uhlobo lwamayeza kunye nonyango lwengqondo.

I-2) Ukuphazamiseka kokudakumba okuqhubekayo

Ingxaki yokudakumba eqhubekayo, eyaziwa ngokuba yi-dysthymia, ibangela iimpawu ezihlala ubuncinci iminyaka emi-2. Umntu onale ngxaki uneempawu ezingenamandla kunye neziqephu zokudakumba okukhulu.

3) Ingxaki ye-bipolar

Ukudakumba luphawu oluqhelekileyo lwebipolar disorder. Izifundo, ukuxhuzula Ibonisa ukuba malunga nesiqingatha sabantu abanokudakumba banokuba neempawu zokudakumba. Oku kwenza kube nzima ukwahlula ingxaki yebipolar kudandatheko.

4) Ukudakumba kwengqondo

Abanye abantu bafumana i-psychosis kunye nokudakumba. I-Psychosis yimeko yeenkolelo zobuxoki kunye ne-detachment kwinyani. Ukubona izinto ezingekhoyo kusenokubakho.

5) Ukudandatheka emva kokubeleka

Xa amanqanaba e-hormone elungiswa emva kokubeleka, ukuguquka kwemizwelo kunokwenzeka. Akukho namnye unobangela wolu hlobo lokudakumba. Kungathatha iinyanga okanye iminyaka. Nabani na ofumana uxinezeleko oluzingisileyo emva kokuba ebelekile ufanele afune unyango.

6) ukuphazamiseka kwexesha lokudakumba

Olu hlobo lokudakumba, olubizwa ngokuba yi-seasonal affective disorder okanye i-SAD, lwenzeka ngenxa yokuncipha kokukhanya kwemini ngexesha lekwindla nasebusika. Abantu abahlala kumazwe anobusika obude okanye obuqatha bachaphazeleka ngakumbi yile meko.

Izinto Ezibangela Uxinezeleko

Uxinezeleko lubangela udandatheko kanye njengokuba lubangela ezinye izifo. Ezinye iimeko ezinjengokuzalwa, ukufelwa ngumntu omthandayo, inyikima, ukuxhatshazwa ngokwesini zezinye zezinto ezibangela uxinezeleko. 

Izinto ezibangelayo ziziganeko zovakalelo, ngokwasengqondweni, okanye ngokwasemzimbeni ezinokubangela iimpawu zokudakumba zibonakale okanye zibuye. Ezona zinto zixhaphakileyo ezibangela ukudakumba zezi:

• Iziganeko zobomi ezicinezelayo ezifana nokulahlekelwa, iingxabano zosapho, kunye notshintsho kubudlelwane.
• Ukuchacha okungaphelelanga ngokuyeka unyango kwangoko
• Iimeko zonyango ezifana nokutyeba, isifo sentliziyo, kunye nesifo seswekile

Ngaba udandatheko lwemfuza?

Ukudakumba kubonisa imeko yosapho. Abantu abanesalamane esisondeleyo esinodandatheko basengozini ephindwe kabini ukuya kathathu yokudandatheka. Nangona kunjalo, ayinguye wonke umntu onoxinzelelo onale mbali kwintsapho yakhe. Kwixinzelelo, i-genetics kuphela kwinqanaba le-predisposition. Esi sifo sichaphazeleka kakhulu ngabaxinzelelo bendalo.

Ngaba ukudakumba kuya kubangcono?

Ukudakumba sisifo esinokunyangeka. Alukho unyango olukhethekileyo lwesi sifo. Kukho unyango olusebenzayo olunceda ukuphilisa. Okukhona unyango luqaliswa ngokukhawuleza, kokukhona ayanda amathuba okuphumelela.

Ngaba udandatheko luyaphinda?

Ukudakumba sisigulo esiqhubekayo. Ukuyiphinda ngaphambili kwandisa amathuba okuba iphinde iphindeke. Ukuphinda kwakhona koxinzelelo kuxhomekeke kwezi zinto zilandelayo:

• Ezinye iimpawu zihlala emva kokuba udakumbo lusonjululwe
• ukhe wanokudakumba ngaphambili
• Ukudakumba okungapheliyo (Dysthymia)
• Ubukho babantu abanembali yosapho yokudakumba
• Ukuba nexhala kunye nokusetyenziswa kweziyobisi kunye nokudakumba
• Isifo siqala ngaphezu kweminyaka engama-60 ubudala

Izifo Ezibangelwa Luxinzelelo

Ukudakumba akuchaphazeli nje kuphela ubomi bentlalontle kunye nabucala, kodwa kuchaphazela nokusebenza kubomi beshishini. Uphononongo lubonisa ukuba ukudandatheka okunganyangwayo kubangela izifo ezinzulu ezifana nesifo sengqondo esiyingozi, isifo sentliziyo kunye nomhlaza. Izifo ezinxulumene nokudakumba ziquka: 

• isifo sengqondo esiyingozi

Kukho ikhonkco phakathi kokudakumba kunye nesifo sengqondo esiyingozi. Abaphandi baye bafumanisa ukuba uxinezeleko lusenokuba sesinye sezibonakaliso zokuqala zesifo sobuchopho.

• Isifo sentliziyo

Umngcipheko okhulayo wesifo senhliziyo kunye nokuhlaselwa yintliziyo kunxulumene nokudakumba. Uphononongo lwaseNorway lufumene ukuba umngcipheko wokungaphumeleli kwentliziyo unokuba phezulu njenge-40% kubantu abafumana uxinzelelo olukhulu. 

• Umhlaza

Oogqirha bathi ukudakumba kubangela umngcipheko kwiintlobo ezithile zomhlaza, ngakumbi umhlaza wepancreatic.

• uxinzelelo

Kwabanye abantu, ukudakumba kusenokuba kukwalana noxinzelelo, ngokophononongo olutsha.

• iimeko zedlala lengqula

Amadlala edlala lengqula avelisa iincindi zamadlala neeproteni ezilawula inkoliso yenkqubo yomzimba. Olunye uphando luye lwanxulumanisa iingxaki zedlala lengqula nokudakumba. Uphononongo olupapashwe kwi-Journal yoPhando lwe-Thyroid lufumene ukuba abantu abafunyanwe bedakumba banokuba neengxaki ze-thyroid.

Ukudakumba kunye neZondlo

Ngelishwa, akukho kutya kukhethekileyo okunciphisa ukudakumba. Kodwa okunye ukutya kunempembelelo encinci kwisimo sengqondo. Ngoko ke ungatya njani ngokudandatheka?

• Yitya ukutya okutyebileyo kwe-antioxidant. Yitya ukutya okuqulethe i-beta carotene, ivithamin C, kunye ne-vitamin E. Ukutya okutyebileyo kwii-antioxidants kunciphisa i-radicals yamahhala ebangela umonakalo weeseli.
• Iikhabhoni ziikhemikhali zokuphucula isimo sengqondo Ixhasa ukukhutshwa kwe-serotonin. Gwema iswekile kunye neecarbohydrates ezilula. Yitya i-carbohydrates enzima efumaneka kwiinkozo, iziqhamo, imifuno kunye nemifuno.
• Ukutya okuneprotheyini eninzi tryptophan Iqulethe i-amino acid ebizwa ngokuba yi-serotonin enokunceda ukwenza i-serotonin. Imithombo esempilweni yeprotheyini ibandakanya iimbotyi, iiertyisi, inyama yenkomo ebhityileyo, itshizi enamafutha aphantsi, intlanzi, ubisi, iinkukhu, iimveliso zesoya kunye neyogathi.
• Iimbotyi, amantongomane, iziqhamo ezininzi kunye nemifuno eluhlaza emnyama iqulethe i-folate. I-Vitamin B12 ifumaneka kuzo zonke iimveliso zezilwanyana ezingenamafutha kunye nezincinci, ezifana neentlanzi kunye neemveliso zobisi eziphantsi.
• Yandisa ukusetyenziswa kwevithamin D ngokufumana ukukhanya kwelanga okwaneleyo okanye ukutya ukutya okutyebileyo.
• Ukunqongophala kwe-selenium kubangela isimo sengqondo esibi. Ke ngoko, yitya ukutya okutyebileyo nge-selenium okufana neembotyi, inyama ebhityileyo, ubisi olunamafutha aphantsi, ukutya kwaselwandle.
• Yitya ukutya okutyebileyo kwi-omega-3s, njengentlanzi.

Abantu abatyebe ngokugqithiseleyo nabatyebe ngokugqithiseleyo badla ngokudandatheka. Kwimeko enjalo, ukunciphisa umzimba kuya kunciphisa umphumo wesifo.

Ukudakumba kunye noMthambo

Ngokutsho kohlolisiso, abo benza umthambo rhoqo baba neemvakalelo ezibhetele. Amazinga okudakumba asezantsi. Iinzuzo zokuzilolonga ngenxa yokudakumba ziquka:

• Ukuzithemba kuyaphucuka.
• Xa usenza umthambo, umzimba ukhupha imichiza ebizwa ngokuba zii-endorphins. I-Endorphins isebenzisana ne-receptors kwingqondo enciphisa ukuqonda kweentlungu.
• Izisa imbono entle kunye namandla ebomini.
• Inciphisa uxinzelelo.
• Ikhusela iimvakalelo zokuxhalaba kunye nokudakumba.

• Iphucula ukulala.

Uhlobo lokuzilolonga olwenziwayo lukwaxhasa unyango lokudakumba. Umzekelo; imisebenzi efana nokukhwela ibhayisekile, ukudanisa, ukubaleka ngesantya esiphakathi, ukudlala intenetya, ukuqubha, ukuhamba, kunye neyoga kucingelwa ukuba isebenza ngakumbi. Zama ukwenza umthambo kangangemizuzu engama-20 ukuya kwengama-30 kathathu ngeveki.

 

Iivithamini kunye neeminerali ezilungele ukudakumba

Indibaniselwano yamayeza kagqirha kunye neengcebiso kunye nonyango kusetyenziswa ukunyanga ukudakumba. Amayeza okudakumba anceda ukusombulula iingxaki ezinjengokungalingani kwemichiza.

Olulolunye unyango lokudakumba luyaqhuba luphononongwa. Abaphandi baye bagxininisa kwiivithamini kunye neeminerali ezilungele ukudandatheka. Iivithamini kunye neeminerali ezilungele ukudakumba kuthiwa:

• B iivithamini

Ibalulekile kwimpilo yengqondo. IiVithamini B6 kunye ne-B12 zibaluleke kakhulu kwimpilo yengqondo. Banceda ukuvelisa kunye nokulawula iikhemikhali ezichaphazela isimo sengqondo kunye neminye imisebenzi yobuchopho.

Ukutya okutyebileyo kwiivithamini B; inyama, intlanzi, amaqanda kunye nobisi. Ukuba amanqanaba akho e-vitamin B aphantsi kakhulu, ugqirha wakho unokuncoma i-B complex supplement. Ukunyusa amanqanaba evithamini kunceda ukuphelisa iimpawu zokudakumba.

• Ifolic acid

Izifundo ngoxinzelelo ifolic acid ufumene ubudlelwane phakathi kokusilela kwevithamin B9, eyaziwa ngokuba Ngokwale zifundo, kuye kwaphawulwa ukuba ukuveliswa kwe-serotonin, ebalulekileyo ekuthinteleni ukudakumba, kunciphisa ukunqongophala kwe-folic acid. Ukutya okutyebileyo kwi-folic acid; isibindi, inkukhu kunye ne-turkey, imifuno enamagqabi aluhlaza, iinkozo ezipheleleyo, i-asparagus, i-cantaloupe, i-orenji kunye neebhanana.

• Ivithamin C

Ivithamin CYivithamin ebaluleke kakhulu ekubeni ne-immune system eyomeleleyo. Ukunqongophala kwayo kunokubangela ukudinwa nokuba lusizi. Ukuthatha i-vitamin C kuyacetyiswa ukukhusela umzimba kunye noxinzelelo lwengqondo kunye nokunciphisa isimo sengqondo esibi.

Eyona ndlela yokunyusa amanqanaba e-vitamin C emzimbeni kukutya iziqhamo ezininzi zesitrasi. Ukongeza, ukutya okutyebileyo kwevithamini C kubandakanya: i-currants, i-kiwi, i-raspberry, i-pepper ebomvu ekrwada, i-broccoli, isipinashi.

• Ivithamin D

Ivithamin D Yivithamini ebalulekileyo edlala indima kwimisebenzi emininzi yomzimba. Inika ukhuseleko kumhlaza, uxinzelelo lwegazi oluphezulu kunye nezinye izifo. Inceda ukuthomalalisa iimpawu zokudakumba. Abantu abanokudakumba banamanqanaba asezantsi kavithamini D. Ivithamin D ifumaneka ngokuchanabeka elangeni endaweni yokutya. Kukwakhona ukutya okumbalwa okulinganiselweyo, okufana namaqanda necod.

• zinc

zinciqulethe i-neurotransmitters ebalulekileyo kwinkqubo ye-nervous. Ukunqongophala kwayo kubangela iimpawu ezinjengokudakumba kunye nokudinwa. Ukusetyenziswa kwe-zinc kunconywa ekulawuleni ukudakumba kunye noshintsho lwehomoni oluvela ngexesha lokuyeka ukuya esikhathini. Ukutya okutyebileyo kwi-zinc kubandakanya: ukutya kwaselwandle, intlanzi, inyama, amandongomane, imbewu yethanga, isesame, ingqolowa, iinkozo.

• wemagniziyam

wemagniziyam, Yiminerali ebalulekileyo kwimpilo yomzimba kunye nengqondo. Ifunyaniswe ukuba ikhusela ukuphuthelwa, ukuxhalaba, ukuxakeka kakhulu, ukuphakuzela, ukoyika, uxinzelelo kunye noxinzelelo.

Ukutya okucebileyo kwi-magnesium kubandakanya ubisi kunye noshizi, ukutya kwaselwandle, i-caviar, inyama ebomvu, imbewu yethanga, i-quinoa, imifuno eluhlaza kunye namapere.

• Musa ukuthatha iivithamini kunye neeminerali ezilungele ukudakumba ngaphandle kokubonisana nogqirha. Inokuba neenzuzo kunye nemiphumo emibi kakhulu.

Yintoni Elungileyo kuxinzelelo? Unyango Lwezityalo

Kukwakho nonyango lwamayeza aluncedo kudandatheko. Izityalo ezifana neginseng, lavender kunye ne chamomile zisetyenziselwa ukuxhasa unyango. Idla ngokusebenza kwiimeko zokudakumba kancinci. Izityalo ezilungele ukudakumba kunye nezongezo eziphuma kuzo zezi:

• Ginseng

Kwiyeza, isityalo se-ginseng sisetyenziselwa ukwandisa amandla engqondo kunye nokunciphisa uxinzelelo.

• Daisy

I-Chamomile iqulethe i-flavonoids ene-antidepressant effect.

• ILavender

ILavenderInceda ukunciphisa ixhala kunye nokungalali. Ngolu phawu, luyasebenza ekudambiseni ukudakumba.

• John's Wort

Isebenza kakuhle kwiimeko zoxinzelelo oluncinci okanye oluphakathi.

• nesafron

Isicatshulwa seSaffron siphucula iimpawu zokudakumba.

Kukwakho izongezo ezingezizo ezamayeza ezinokunceda ukunyanga ukudakumba:

• I-S-adenosyl methionine (SAMe)

Le yindlela yokwenziwa yekhemikhali yendalo emzimbeni.

• I-5-hydroxytryptophan

Oku kwandisa i-serotonin, i-neurotransmitter echaphazela isimo sengqondo somntu.

• Omega-3 fatty acids

Ezi asidi ezinamafutha zifumaneka kwiintlanzi zamanzi abandayo, i-flaxseed, ioli yeflakisi, i-walnuts kunye nokunye ukutya. I-Omega-3 supplementation iphononongwa njengonyango lokudakumba kunye neempawu zokudakumba kubantu abane-bipolar disorder.

• DHEA

DHEA Yihomoni eveliswa ngumzimba wethu. Utshintsho kumanqanaba ale hormone luye lwanxulunyaniswa nokudakumba. Ukuthatha i-DHEA njengesongezelelo sokutya kuphucula iimpawu zokudakumba.

hayi: Ezinye zezongezelelo zemifuno zinokusebenzisana namayeza afana ne-antidepressants. Hlala udibana nogqirha wakho phambi kokuba uwasebenzise.

Ngaba ukudandatheka kunokuthintelwa?

Nokuba usesichengeni sokudakumba, unokuthatha amanyathelo anokuphelisa iimpawu:

• Ukwenza umthambo
• ukuphepha amanqanaba ayingozi otywala kunye nezinye iziyobisi
• ukuphucula ukulala
• Ukunciphisa ixhala ngeendlela zokuphumla
• sebenza
• ukuba nentlalontle

Ukushwankathela;

Iimpawu zokudakumba ezifana nokukhala ngaphandle kwesizathu, ukungabi nathemba, ukungabi nanto, ukungabi naxabiso, ukuziva unetyala ziimeko ezinokuthi wonke umntu abe nazo ngamaxesha athile. Nangona kunjalo, ukuba ezi zimpawu zihlala ixesha elide kuneeveki ezi-2 kwaye zichaphazela ubomi bomntu, amathuba okudakumba ayanda. 

Ukudakumba kwenzeka ngenxa yokuphazamiseka kolungelelwaniso lweekhemikhali engqondweni. Iziganeko ezinjengokulahlekelwa ngumntu omthandayo, ukutshintsha komsebenzi okanye ikhaya, ukuxhatshazwa ngokwesondo, inyikima ibangela ukudandatheka. Eyona nto ibangela ukuba kolu kuphazamiseka luxinezeleko.

Abasetyhini kunokwenzeka ukuba babe noxinzelelo kunamadoda. Esi sifo singenzeka nakubantwana nakwishumi elivisayo. Isenokuphinda yenzeke xa ishiywe inganyangwa okanye ingakhathalelwa.

Indlela esetyenziswa kakhulu kunyango lwesi sifo i-psychotherapy. Amachiza okuthomalalisa asetyenziswa kwiimeko eziphakathi ukuya kwezinzima. Ukuze kuphuculwe ukudakumba, utshintsho oluthile lwendlela yokuphila kufuneka lwenziwe kwaye isondlo kufuneka siqwalaselwe. Ukwenza umthambo kunokunciphisa ubunzulu besi sifo.

Kukwakho nonyango lwamachiza kunye nezongezo ezilulungele ukudakumba. Iivithamini B, i-folic acid, i-vitamin C, i-vitamin D, i-zinc, i-magnesium ziivithamini ezinokuthi zisetyenziswe kwizifo. I-Ginseng, i-chamomile, i-safron, i-lavender, i-Wort yaseSt. 

Umthombo: 1, 2, 3