Izimpawu Zokudangala - Kuyini Ukucindezeleka, Kungani Kwenzeka?

Ukudabuka, ukukhala ngaphandle kwesizathu, ukungabi nathemba, ukungabi nalutho, ukungabi nalutho, ukungabi nandaba nemisebenzi yansuku zonke yizimpawu zokucindezeleka. Le mizwa empeleni iyizinto abantu abaningi abazaziyo nabazizwayo ngezikhathi ezithile. Kodwa uma isimo siphikelela futhi siba isici esiqinisekisa ukuphila, amathuba okuba nokucindezeleka avele.

Kuyini ukudana?

Ukucindezeleka yisifo esivamile nesiyingozi esithinta indlela umuntu azizwa ngayo, acabanga ngayo futhi enze ngayo. Kulesi sifo, umuntu uzizwa edabukile ngaso sonke isikhathi. Uqala ukungazijabuleli izinto ayezijabulela. Ikhono lokwenza imisebenzi yansuku zonke liyancipha. Ukucindezeleka kuholela ezinhlobonhlobo zezimpawu ezingokomzwelo nezingokomzimba.

Izehlakalo ezinkulu ezithinta ukuphila komuntu, njengokushona komuntu noma ukulahlekelwa umsebenzi, zingabangela ukucindezeleka. Odokotela abayibheki imizwa yosizi yesikhashana njengokucindezeleka. Uma isimo siba siphikelela, kucatshangelwa ukuthi kungenzeka kube nokucindezeleka.

Ukucindezeleka yisifo esithinta ubuchopho. Ukungalingani kwamakhemikhali ezindaweni ezithile zobuchopho kungabangela ukucindezeleka. Izimpawu zokucindezeleka zenzeka ngokuhamba kwesikhathi.

Izimpawu Zokudangala

• Ukunciphisa intshisekelo emisebenzini yokuzijabulisa
• isimo sokucindezeleka
• Ukulahlekelwa isifiso sobulili
• ukushintsha kwesifiso sokudla
• Ukuncipha noma ukukhuluphala ngaphandle kwenhloso enjalo
• ukulala kakhulu noma okuncane kakhulu
• Ukukhathazeka nokungahlaliseki
• ukunyakaza nokukhuluma kancane
• ukukhathala noma ukuphelelwa amandla
• Ukuzizwa ungento yalutho noma unecala
• Ubunzima bokucabanga, ukugxilisa ingqondo nokwenza izinqumo
• Ukufa okuphindaphindiwe, imicabango yokuzibulala noma imizamo yokuzibulala

Ukuze lesi simo siqondwe njengokucindezeleka, izimpawu zokucindezeleka ezibalwe ngenhla kufanele ziqhubeke okungenani amaviki ama-2. Amathuba okuphinde ube nengcindezi futhi ngemuva kokwelashwa maningi kakhulu. Abesifazane yibona abathinteka kakhulu yilesi sifo. 

Izimpawu Zokudangala Kwabesifazane

Ukucindezeleka kuvame izikhathi ezi-2 ngaphezulu kwabesifazane. Izimpawu zokucindezeleka kwabesifazane zivela kanje.

• Ukucasuka
• Ukukhathazeka
• ukushintsha kwemizwa
• ukukhathala
• ukuhlala emicabangweni emibi

Izimpawu Zokudangala Kwabesilisa

Abesilisa abanokudangala baphuza utshwala obuningi kunabesifazane. Ukuqhuma kwentukuthelo kwenzeka ngenxa yesiyaluyalu. Ezinye izimpawu zokucindezeleka emadodeni imi kanje:

• Ukuhlala kude nomndeni nezindawo zomphakathi
• ukusebenza ngaphandle kwekhefu
• Ubunzima bokuhambisana nomsebenzi nezibopho zomndeni
• Ukubonisa ukuziphatha okuhlaselayo ebudlelwaneni

Izimpawu Zokudangala Entsha

Izinguquko ezingokomzimba, ukucindezela kontanga, nezinye izici kungabangela ukucindezeleka entsheni.

• Ukuhoxa kubangani nomndeni
• Ubunzima bokugxila esikoleni
• Ukuzizwa unecala, ungenakuzisiza, noma ungelutho
• Ukuhlangabezana nezimo ezingaphumuli njengokungakwazi ukuhlala uthule

Izimpawu Zokudangala Ezinganeni

Izimpawu zokucindezeleka ezinganeni zenza imisebenzi yesikole neyomphakathi ibe nzima.

• ekhala njalo
• Ubuthakathaka
• ukuziphatha okuyinselele
• ukuxabana nezinkulumo ezicasulayo

Izingane ezincane zinenkinga yokuveza indlela ezizizwa ngayo ngamazwi. Lokhu kwenza kube nzima ngabo ukuchaza imizwa yabo yokudabuka.

Yini Ebangela Ukucindezeleka?

Ukuphazanyiswa kwebhalansi yamakhemikhali ebuchosheni kudlala indima enkulu ekuqaleni kokucindezeleka. I-lobe yangaphambili, esebenza kahle esimweni somzwelo, izahlulelo, imigomo kanye nezixazululo ebuchosheni, yonakele ngenxa yezenzakalo ezibuhlungu. Lokhu kubangela ukucindezeleka. Isibonelo, ukucindezeleka kungenzeka ngenxa yezehlakalo ezinomthelela ebuchosheni, njengokuqeda ubuhlobo, ukubeletha, ukushona kothandekayo, ukungasebenzi, ukusetshenziswa kabi kwezidakamizwa notshwala. Singabala izimbangela zokucindezeleka kanje:

• Umehluko womzimba wobuchopho: Abantu abanokucindezeleka bangase babe nezinguquko zomzimba ebuchosheni babo.
• Ukungalingani kwamakhemikhali: Ukusebenza kobuchopho kulawulwa ibhalansi ethambile yamakhemikhali nama-neurotransmitters. Uma la makhemikhali eshintsha, izimpawu zokucindezeleka zingakhula.
• Izinguquko zeHormonal: Izimpawu zokucindezeleka zingenzeka ngenxa yezinguquko ze-hormonal. Amahomoni angashintsha ngenxa yezinkinga zegilo, ukuya esikhathini, noma esinye isimo.
• Impilo iyashintsha: Ukushonelwa othandekayo, ukuqeda umsebenzi noma ubudlelwano, ukucindezeleka ngokwezimali noma ukuhlukumezeka kungase kubangele ukucindezeleka.
• Ufuzo: Umuntu onesihlobo esiseduze esinokucindezeleka usengozini yokuba nalesi sifo.

Imizwa ebangelwa ukucindezeleka

Umuntu ocindezelekile uzizwa kanje:

• Kuyadabukisa
• edabukisayo
• Akujabulisi
• Ethukuthele
• Meek
• icala
• ekhungathekile
• Ukungazethembi
• Ayizinzi
• Ukunganaki
• Ukudumala

Imicabango ebangelwa ukucindezeleka

Umuntu ocindezelekile angase abe nemicabango enjengale:

• “Ngiyisehluleki.”
• "Iphutha lami."
• "Akukho okuhle okwenzeka kimi."
• “Angilutho mina.”
• "Akukho okuhle empilweni yami."
• “Izinto azisoze zashintsha.”
• “Impilo ayikufanele ukuphila.”
• "Abantu bebengaba ngcono ngaphandle kwami."

Izinkinga Zengozi Yokucindezeleka

Abanye abantu basengozini enkulu yokucindezeleka kunabanye. Izici eziyingozi zokucindezeleka zihlanganisa:

• Impilo iyashintsha njengokushonelwa, izinkinga emsebenzini, izinguquko ebudlelwaneni, izinkinga zezimali kanye nezempilo
• uhlangabezana nengcindezi enkulu
• Ukuba nesihlobo esinomlando wokucindezeleka
• Ukusetshenziswa kwemithi ethile kadokotela efana ne-corticosteroids, amanye ama-beta-blockers, ne-interferon
• Ukusebenzisa izidakamizwa zokungcebeleka ezifana notshwala noma ama-amphetamine
• belimele ekhanda
• baye baba nokucindezeleka okukhulu ngaphambili
• Ukuthola isifo esingelapheki njengesifo sikashukela, isifo esingamahlalakhona esingamaphaphu (COPD), noma isifo senhliziyo
• Ukuphila nobuhlungu obungapheli

Ukucindezeleka kuthinta bani?

Ukucindezeleka kungathinta noma ubani, kuhlanganise nezingane kanye nabantu abadala. Abesifazane banamathuba aphindwe kabili kunabesilisa okuba nengcindezi, ikakhulukazi ngemva kokubeletha. Abantu abanalezi zici ezibalwe ngenhla basengozini enkulu yokuthola lesi sifo. Abantu abanezifo ezithile nabo basengozini enkulu. Ngokwesibonelo;

• Izifo ze-neurodeergenerative ezifana nesifo i-Alzheimer kanye nesifo sikaParkinson
• Isifo sohlangothi
• i-multiple sclerosis
• ukuphazamiseka kokuquleka
• Umdlavuza
• Ukuwohloka kwe-macular
• ubuhlungu obungapheli

Ukuxilongwa Kokucindezeleka

Uma usola izimpawu zokucindezeleka, njengokunganaki, ukuzizwa ungento yalutho, ukuphelelwa ithemba, ukungajabuli, imizwa yecala, imicabango yokufa, hamba kudokotela wengqondo ukuze uthole usizo lochwepheshe. Udokotela wengqondo uqala ukwelashwa ngokwenza ukuxilongwa okufanele.

Ukwelapha Ukucindezeleka

Indlela yokwelapha ukudangala iyahlukahluka kumuntu nomuntu. Indlela ekhethwa kakhulu yi-psychotherapy. Ezimweni ezimbi kakhulu, ukwelashwa kwezidakamizwa kusetshenziswa.

Ama-antidepressants yizidakamizwa ezisetshenziselwa ukwelapha ukudangala okumaphakathi kuya kokunzima. Ama-antidepressants asetshenziswa ekwelapheni ukudangala ahlukaniswa kanje:

• I-serotonin reuptake inhibitors ekhethiwe (SSRIs)
• I-Monoamine oxidase inhibitors (MAOIs)
• I-Tricyclic antidepressants
• ama-antidepressants atypical
• I-serotonin ekhethiwe kanye ne-norepinephrine reuptake inhibitors (SNRIs)

Le mithi kufanele isetshenziswe kuphela lapho inqunywe udokotela. Eminye imithi ingathatha isikhathi ukusebenza. Ungayeki ukuphuza imithi ngokushesha ngemva kokuba izimpawu zokucindezeleka sezixazululiwe. Sebenzisa isikhathi eside njengoba udokotela encoma. Uma uyeka ukuphuza imithi ngemva kokuba izimpawu sezithuthukile, ukucindezeleka kungase kuphinde kuvele.

Ama-SSRI kanye namaqembu e-SNRI ama-antidepressants angase abe nemiphumela engemihle efana nale:

• Isicanucanu
• Ukuqunjelwa
• Uhudo
• ushukela wegazi ophansi
• ukulahlekelwa isisindo
• Imfucumfucu
• ukungasebenzi kahle kwezocansi

Izinhlobo Zokudangala

Kunezinhlobo zokucindezeleka ezifana nokucindezeleka okukhulu, ukucindezeleka okungapheli, ukuphazamiseka kwengqondo, ukucindezeleka kwengqondo, ukucindezeleka kwangemva kokubeletha, kanye nesifo sokucindezeleka sonyaka.

1) Ukucindezeleka okukhulu

Umuntu onokucindezeleka okukhulu ubhekana nosizi oluqhubekayo. Uphelelwa yisithakazelo emisebenzini ayekade eyijabulela. Ukwelashwa ngokuvamile kuthatha uhlobo lwemithi kanye ne-psychotherapy.

2) Ukucindezeleka okuqhubekayo kokucindezeleka

I-Persistent depressive disorder, eyaziwa nangokuthi i-dysthymia, ibangela izimpawu ezihlala okungenani iminyaka emi-2. Umuntu onalesi sifo unezimpawu ezithambile kanye neziqephu zokucindezeleka okukhulu.

3) I-bipolar disorder

Ukucindezeleka kuwuphawu oluvamile lwe-bipolar disorder. Izifundo, i-bipolar disorder Kubonisa ukuthi cishe uhhafu wabantu abanokucindezeleka bangase babe nezimpawu zokucindezeleka. Lokhu kwenza kube nzima ukuhlukanisa i-bipolar disorder.

4) Ukucindezeleka kwengqondo

Abanye abantu baba ne-psychosis kanye nokucindezeleka. I-Psychosis yisimo sezinkolelo zamanga kanye nokuhlukana neqiniso. Ama-hallucinations angase avele.

5) Ukucindezeleka kwangemva kokubeletha

Lapho amazinga e-hormone eshintsha ngemva kokubeletha, ukuguquguquka kwemizwelo kungenzeka. Ayikho imbangela eyodwa yalolu hlobo lokucindezeleka. Kungathatha izinyanga noma iminyaka. Noma ubani obhekana nokucindezeleka okungapheli ngemva kokubeletha kufanele afune usizo lwezokwelapha.

6) ukuphazamiseka kokucindezeleka kwesizini

Lolu hlobo lokucindezeleka, olubizwa ngokuthi i-seasonal affective disorder noma i-SAD, lwenzeka ngenxa yokuncipha kokukhanya kwemini phakathi nezinyanga zasekwindla nasebusika. Abantu abahlala emazweni anobusika obude noma obunzima bathinteka kakhulu yilesi simo.

Izinto Ezibangela Ukucindezeleka

Ukucindezeleka kubangela ukucindezeleka njengoba nje kubangela ezinye izifo. Ezinye izimo ezinjengokuzalwa, ukulahlekelwa othandekayo, ukuzamazama komhlaba, ukuhlukunyezwa ngokobulili ziphakathi kwezinto ezibangela ukucindezeleka. 

Izimbangela ziyizehlakalo zemizwa, ezengqondo, noma zomzimba ezingabangela izimpawu zokudangala ukuthi zivele noma zibuye. Izinto ezivame kakhulu ezibangela ukucindezeleka yizi:

• Izehlakalo zempilo ezicindezelayo njengokulahlekelwa, izingxabano zomndeni, nezinguquko ebudlelwaneni.
• Ukungalulami ngokuphelele ngokumisa ukwelashwa kusenesikhathi
• Izimo zezokwelapha ezifana nokukhuluphala, isifo senhliziyo, nesifo sikashukela

Ingabe ukucindezeleka kuwufuzo?

Ukucindezeleka kubonisa ukuthambekela komndeni. Abantu abanesihlobo esiseduze esinokucindezeleka banamathuba aphindwe kabili noma amathathu okuba nokucindezeleka. Nokho, akubona bonke abantu abanokucindezeleka abanalo mlando emndenini wabo. Ekucindezelekeni, izakhi zofuzo zisezingeni le-predisposition kuphela. Lesi sifo sithinteka kakhulu yizingcindezi zemvelo.

Ingabe ukucindezeleka kuba ngcono?

Ukucindezeleka yisifo esilaphekayo. Akukho ukwelashwa okuqondile kwalesi sifo. Kukhona izindlela zokwelapha ezisebenzayo ezisiza ekwelapheni. Uma kusheshe kuqalwe ukwelashwa, ayanda amathuba okuphumelela.

Ingabe ukucindezeleka kuyaphinda?

Ukucindezeleka ukugula okuphindaphindayo. Ukuyiphinda ngaphambili kwandisa amathuba okuphinda. Ukuphindeka kokucindezeleka kuncike kulezi zici ezilandelayo:

• Ezinye izimpawu zisala ngemva kokuba ukucindezeleka sekuphelile
• uke waba nokucindezeleka ngaphambilini
• Ukucindezeleka Okungapheli (Dysthymia)
• Ukuba khona kwabantu abanomlando womndeni wokudangala
• Ukuba nokukhathazeka nokusetshenziswa kwezidakamizwa nokucindezeleka
• Isifo siqala eminyakeni engama-60

Izifo Ezibangelwa Ukucindezeleka

Ukucindezeleka akuthinti nje impilo yomphakathi kanye neyimfihlo, kodwa futhi kuthinta ukusebenza empilweni yebhizinisi. Ucwaningo lubonisa ukuthi ukucindezeleka okungalashwa kudala izifo ezimbi njengokuwohloka komqondo, isifo senhliziyo nomdlavuza. Izifo ezihambisana nokucindezeleka zihlanganisa: 

• ukuwohloka komqondo

Kukhona ukuxhumana phakathi kokucindezeleka nokuwohloka komqondo. Abacwaningi baye baqaphela ukuthi ukucindezeleka kungase kube phakathi kwezimpawu zokuqala eziyisixwayiso zesifo sobuchopho.

• Isifo senhliziyo

Ukwanda kwengozi yesifo senhliziyo nesifo senhliziyo kuhlotshaniswa nokucindezeleka. Ucwaningo lwaseNorway lwathola ukuthi ingozi yokwehluleka kwenhliziyo ingaba phezulu ku-40% kubantu ababhekene nokucindezeleka okukhulu. 

• Umdlavuza

Odokotela bathi ukudangala kubangela ubungozi ezinhlotsheni ezithile zomdlavuza, ikakhulukazi umdlavuza wamanyikwe.

• Ukucindezeleka

Kwabanye abantu, ukucindezeleka kungase kube ukungezwani nokucindezeleka, ngokusho kocwaningo olusha.

• izimo ze-thyroid

Izindlala zegilo zikhiqiza amahomoni namaprotheni alawula ingxenye enkulu yesimiso somzimba. Ezinye izifundo ziye zahlobanisa izinkinga zegilo nokucindezeleka. Ucwaningo olwanyatheliswa kuyi-Journal of Thyroid Research lwathola ukuthi abantu abatholakala benokucindezeleka bangase babe nezinkinga ze-thyroid.

Ukucindezeleka Nokudla Okunempilo

Ngeshwa, akukho ukudla okuqondile okunciphisa ukucindezeleka. Kodwa okunye ukudla kunomthelela omncane emoyeni. Ngakho-ke ungadla kanjani ekucindezelekeni?

• Yidla ukudla okunothe nge-antioxidant. Yidla ukudla okuqukethe i-beta carotene, uvithamini C, no-vitamin E. Ukudla okucebile kuma-antioxidants kunciphisa ama-radicals mahhala abangela ukulimala kwamangqamuzana.
• Ama-carbohydrate angamakhemikhali obuchopho athuthukisa imizwa Isekela ukukhiqizwa kwe-serotonin. Gwema ushukela kanye nama-carbohydrate alula. Yidla ama-carbohydrate ayinkimbinkimbi atholakala kokusanhlamvu, izithelo, imifino kanye nemifino.
• Ukudla okunamaprotheni amaningi i-tryptophan Iqukethe i-amino acid ebizwa ngokuthi i-serotonin engasiza ekwenzeni i-serotonin. Imithombo enempilo yamaprotheni ihlanganisa ubhontshisi, uphizi, inyama yenkomo enamafutha amancane, ushizi onamafutha amancane, inhlanzi, ubisi, izinkukhu, imikhiqizo yesoya neyogathi.
• Imifino, amantongomane, izithelo eziningi nemifino eluhlaza okumnyama iqukethe i-folate. I-Vitamin B12 itholakala kuyo yonke imikhiqizo yezilwane engenawo amafutha kanye nephansi, njengezinhlanzi kanye nemikhiqizo yobisi enamafutha amancane.
• Khulisa ukusetshenziswa kukavithamini D ngokuthola ukukhanya kwelanga okwanele noma ngokudla ukudla okucebile.
• Ukuntuleka kwe-selenium kubangela isimo esibi. Ngakho-ke, yidla ukudla okucebile nge-selenium okufana nemifino, inyama engenamafutha, ubisi olunamafutha amancane, izilwane zasolwandle.
• Yidla ukudla okunothe nge-omega-3s, njengezinhlanzi.

Abantu abakhuluphele ngokweqile futhi abakhuluphele basengozini enkulu yokucindezeleka. Esimweni esinjalo, ukulahlekelwa isisindo kuzonciphisa umphumela wesifo.

Ukucindezeleka Nokuzivocavoca

Ngokocwaningo, labo abavivinya umzimba njalo banemizwa engcono. Amazinga okucindezeleka aphansi. Izinzuzo zokuzivocavoca ngokucindezeleka zihlanganisa:

• Ukuzethemba kuyathuthuka.
• Lapho uzivocavoca umzimba ukhipha amakhemikhali abizwa ngokuthi ama-endorphin. Ama-endorphin asebenzisana nama-receptors ebuchosheni anciphisa umbono wobuhlungu.
• Kuletha umbono omuhle nonomdlandla empilweni.
• Kunciphisa ukucindezeleka.
• Ivikela imizwa yokukhathazeka nokucindezeleka.

• Ithuthukisa ukulala.

Uhlobo lokuzivocavoca olwenziwayo luphinde lusekele ukwelashwa kokucindezeleka. Ngokwesibonelo; imisebenzi efana nokuhamba ngebhayisikili, ukudansa, ukugijima ngesivinini esimaphakathi, ukudlala ithenisi, ukubhukuda, ukuhamba ngezinyawo, ne-yoga kucatshangwa ukuthi iphumelela kakhulu. Zama ukuzivocavoca okungenani imizuzu engu-20 kuya kwengu-30 kathathu ngesonto.

Amavithamini namaminerali alungele ukucindezeleka

Inhlanganisela yemithi kadokotela kanye nokwelulekwa kanye nokwelapha isetshenziselwa ukwelapha ukudangala. Imithi elwa nokucindezeleka isiza ukuxazulula izinkinga eziwumsuka njengokungalingani kwamakhemikhali.

Ezinye izindlela zokwelapha ukucindezeleka ziyaqhubeka nokuhlolwa. Abacwaningi bagxile kumavithamini namaminerali alungele ukucindezeleka. Amavithamini namaminerali alungele ukucindezeleka kuthiwa:

• Amavithamini B

Ibalulekile empilweni yobuchopho. Amavithamini B6 kanye ne-B12 anokubaluleka okukhethekile empilweni yobuchopho. Basiza ukukhiqiza nokulawula amakhemikhali athinta imizwa kanye neminye imisebenzi yobuchopho.

Ukudla okunothe ngamavithamini B; inyama, inhlanzi, amaqanda nobisi. Uma amazinga akho kavithamini B ephansi kakhulu, udokotela wakho angase atuse isithasiselo esiyinkimbinkimbi se-B. Ukwenyusa amavithamini kusiza ukuqeda izimpawu zokucindezeleka.

• I-folic acid

Izifundo nge-depression i-folic acid uthole ubudlelwano phakathi kokuntuleka kwevithamini B9, okwaziwa ngokuthi Ngokwalezi zifundo, kuye kwaphawulwa ukuthi ukukhiqizwa kwe-serotonin, ebalulekile ekuvimbeleni ukudangala, kunciphisa ukuntuleka kwe-folic acid. Ukudla okucebile ku-folic acid; isibindi, inkukhu ne-turkey, imifino enamahlamvu aluhlaza, okusanhlamvu, i-asparagus, i-cantaloupe, amawolintshi nobhanana.

• I-vitamin C

I-vitamin CKuyivithamini ebaluleke kakhulu yokuba namasosha omzimba aqinile. Ukuntuleka kwayo kungabangela imizwa yokukhathala nokudabuka. Ukuthatha uvithamini C kunconywa ukuvimbela ukucindezeleka ngokomzimba nangokwengqondo futhi kunciphise isimo sengqondo esibi.

Indlela engcono kakhulu yokwandisa amazinga kavithamini C emzimbeni ukudla izithelo eziningi ezisawolintshi. Ngaphezu kwalokho, ukudla okunothe ngovithamini C kuhlanganisa: ama-currants, i-kiwi, okusajingijolo, upelepele obomvu oluhlaza, i-broccoli, isipinashi.

• Ivithamini D

Ivithamini D Kuyivithamini ebalulekile edlala indima emisebenzini eminingi yomzimba. Inikeza isivikelo kumdlavuza, umfutho wegazi ophakeme nezinye izifo. Kuyasiza ukukhulula izimpawu zokucindezeleka. Abantu abanokucindezeleka banamazinga aphansi kavithamini D. Uvithamini D utholakala ngokuchayeka elangeni hhayi ekudleni. Ukudla okumbalwa okulinganiselwe kuyatholakala, njengamaqanda ne-cod.

• zinc

zinciqukethe ama-neurotransmitters abalulekile ohlelweni lwezinzwa. Ukuntula kwayo kubangela izimpawu ezinjengokucindezeleka nokukhathala. Ukusetshenziswa kwe-Zinc kunconywa ekulawuleni ukucindezeleka kanye nezinguquko ze-hormonal ezenzeka ngesikhathi sokuya esikhathini. Ukudla okucebile nge-zinc kufaka: ukudla kwasolwandle, inhlanzi, inyama, amantongomane, imbewu yethanga, usesame, ukolweni, okusanhlamvu.

• magnesium

magnesium, Kuyiminerali ebalulekile empilweni yomzimba nengqondo. Kuye kwatholakala ukuthi kuvimbele ukuqwasha, ukukhathazeka, ukuxakeka ngokweqile, ukwesaba, ukwesaba, ukucindezeleka nokucindezeleka.

Ukudla okunothe nge-magnesium kuhlanganisa ubisi noshizi, ukudla kwasolwandle, i-caviar, inyama ebomvu, imbewu yamathanga, iquinoa, imifino enamaqabunga aluhlaza namapheya.

• Ungathathi amavithamini namaminerali alungele ukucindezeleka ngaphandle kokubonisana nodokotela. Kungaba nezinzuzo kanye nemiphumela emibi kakhulu.

Yini Elungele Ukucindezeleka? Ukwelashwa Kwamakhambi

Kukhona nemithi yokwelapha ngamakhambi ewusizo ekucindezelekeni. Izitshalo ezifana ne-ginseng, i-lavender ne-chamomile zisetshenziselwa ukusekela ukwelashwa. Ngokuvamile kusebenza ezimeni zokucindezeleka okuncane. Izitshalo ezilungele ukudangala kanye nezithako ezitholakala kuzo yilezi:

• I-Ginseng

Emithi, isitshalo se-ginseng sisetshenziselwa ukwandisa amandla engqondo nokunciphisa ukucindezeleka.

• UDaisy

I-Chamomile iqukethe ama-flavonoid anomphumela we-antidepressant.

• ILavender

ILavenderIsiza ukunciphisa ukukhathazeka nokuqwasha. Ngalesi sici, sisebenza ngempumelelo ekwehliseni ukudangala.

• I-St. John's Wort

Isebenza kahle ezimeni zokucindezeleka okuncane noma okumaphakathi.

• liqhakaze

I-Saffron extract ithuthukisa izimpawu zokucindezeleka.

Kukhona nezithako ezingezona ezamakhambi ezingasiza ekwelapheni ukudangala:

• I-S-adenosyl methionine (SAMe)

Lolu uhlobo lokwenziwa lwekhemikhali yemvelo emzimbeni.

• I-5-hydroxytryptophan

Lokhu kwandisa i-serotonin, i-neurotransmitter ethinta isimo somuntu.

• I-Omega-3 fatty acids

Lawa ma-acids anamafutha atholakala ezinhlanzini zasemanzini abandayo, i-flaxseed, i-flax oil, ama-walnuts nokunye ukudla. Ukwengezwa kwe-Omega-3 kufundwa njengendlela yokwelapha ukudangala kanye nezimpawu zokucindezeleka kubantu abane-bipolar disorder.

• DHEA

DHEA Kuyi-hormone ekhiqizwa umzimba wethu. Izinguquko emazingeni ale hormone ziye zahlotshaniswa nokucindezeleka. Ukuthatha i-DHEA njengesengezo sokudla kuthuthukisa izimpawu zokucindezeleka.

Not: Ezinye izithasiselo zemithi zingase zihlanganyele nemithi efana nama-antidepressants. Njalo thintana nodokotela wakho ngaphambi kokuwasebenzisa.

Ingabe ukucindezeleka kungavinjelwa?

Ngisho noma usengozini yokucindezeleka, ungathatha izinyathelo ezingadambisa izimpawu:

• Ukuzivocavoca
• ukugwema amazinga ayingozi otshwala nokunye ukusetshenziswa kwezidakamizwa
• ngcono ukulala
• Ukunciphisa ukukhathazeka ngamasu okuphumula
• khuthala
• ukuba nomphakathi

Ukufingqa;

Izimpawu zokucindezeleka ezifana nokukhala ngaphandle kwesizathu, ukungabi nathemba, ukungabi nalutho, ukungabi nalutho, ukuzizwa unecala yizimo wonke umuntu angabhekana nazo ngezikhathi ezithile. Kodwa-ke, uma lezi zimpawu zihlala isikhathi eside kunamaviki ama-2 futhi zithinta impilo yomuntu, amathuba okuba nokucindezeleka ayanda. 

Ukucindezeleka kwenzeka ngenxa yokuphazamiseka kokulingana kwamakhemikhali ebuchosheni. Izehlakalo ezinjengokulahlekelwa othandekayo, ukushintsha umsebenzi noma ikhaya, ukuhlukunyezwa ngokobulili, ukuzamazama komhlaba kubangela ukucindezeleka. Imbangela enkulu yalesi sifo ukucindezeleka.

Abesifazane banamathuba amaningi okuba nengcindezi kunabesilisa. Lesi sifo singenzeka nasezinganeni nasebancane. Ingaphinde ivele uma ingelashwa noma inganakekelwa.

Indlela esetshenziswa kakhulu ekwelapheni lesi sifo i-psychotherapy. Izidakamizwa ezilwa nokucindezeleka zisetshenziswa ezimweni ezimaphakathi kuya ezinzima. Ukuze kuthuthukiswe ukucindezeleka, ezinye izinguquko zokuphila kufanele zenziwe futhi ukudla okunomsoco kufanele kucatshangelwe. Ukuzivocavoca kunganciphisa ubunzima besifo.

Kukhona futhi imithi yokwelapha ngamakhambi kanye nezithasiselo ezilungele ukudangala. Amavithamini B, i-folic acid, i-vitamin C, i-vitamin D, i-zinc, i-magnesium amavithamini angasetshenziswa ezifweni. I-Ginseng, i-chamomile, i-safron, i-lavender, i-St. John's Wort isiza ukuthuthukisa ukucindezeleka. 

Izithenjwa: 1, 2, 3