Ingabe unayo noma ucabanga ukuthi ungase ube nesifo se-seasonal affective (SAD) noma inguqulo yayo ephansi, i- "Winter Blues"? Uma kunjalo, ungase ube nesisindo ebusika ngenxa yalesi sifo sezokwelapha-futhi ukwelashwa kungasiza.
Kuyini i-SAD?
Isifo se-seasonal affective (SAD) yisimo sezokwelapha esithinta ikakhulukazi isimo sengqondo nokuziphatha ngokushintsha kwezinkathi zonyaka.
Kubantu abaningi, kwenzeka ngesikhathi sezinyanga zasebusika ngenxa yezinsuku ezimfishane ngokukhanya okuncane nokukhanya kwelanga.
Labo abane-SAD bangabhekana nokucindezeleka ebusika, amandla aphansi, ubunzima nemisebenzi yansuku zonke kanye nomuzwa ojwayelekile wokufuna "ukugubha isikhathi eside" ebusika.
I-version ekhudlwana ye-SAD ibilokhu ibizwa ngokuthi "i-Winter Blues." Izimpawu eziningi ezifanayo ziyasebenza kepha kube ngesilinganiso esibucayi. Ngomthombo omuhle kakhulu we-SAD ne-Winter Blues-nokuthi ungatshela kanjani umehluko-Ngiyincoma kakhulu incwadi kaDkt. Norman E. Rosenthal, i- Winter Blues, i-Fourth Edition: Into Okufanele Ukwazi Ukuyibulala Ngenkathi Yokugula Ngenkathi Yonyaka.
Ukuthandwa kwe-Carb ku-SAD Iziguli
Abacwaningi abaningana baye babhala ukwanda kwezifiso ze-carb phakathi kwabagulayo be-SAD kanye nobusika busika. Lezi zifiso kaningi kunokuba zingaholela ekuzuzeni isisindo phakathi nezinyanga zasebusika. Ngesinye isikhathi lesi sisindo silahleka phakathi nezinyanga zasehlobo, kodwa konke kungase kungabi khona, okuholela ekutholeni amakhilogremu amaningana aphindaphindiwe unyaka nonyaka.
Futhi lokho, nakho, kungaholela ekukhulupheni .
Sibhekisela lapha ngokuqondile "kwi-carbs emibi," i-carbohydrates ehlanjululwe kakhulu neyetshenzwa kaningi eyenza ukudla okududuzayo. Cabanga ngesinkwa esimhlophe, ilayisi elimhlophe, i-pasta emhlophe, namaswidi afana namakhekhe namadontshi. Bhala insimbi? Ngokuqondile.
Akuzona nje ukuthi lezi carbs ezimbi ziholela ekutheni uzuze isisindo, kodwa nazo ziwumthombo weshukela owengeziwe .
Ngokusho kwe-American Heart Association, imithombo emikhulu ye-ushukela owongeziwe ekudleni kwethu iziphuzo eziphuzile, amaswidi, amakhekhe, amakhukhi, iziphuzo zezithelo, izidakamizwa zobisi kanye nemikhiqizo yobisi (njenge-ayisikhilimu kanye ne-yogurt elimnandi), kanye nosawoti.
Engeza ezithandweni ze-carb amandla aphansi ahlupha abagulayo be-SAD phakathi nezinyanga zasebusika-abantu abafanayo, lapho, phakathi nezinyanga zasehlobo, bangase babe namandla okulungisa ukudla okunempilo egcwele imifino yonke, amafutha angenalutho, ne-fiber-futhi ungakwazi bheka ukuthi impi yokulwa nesisindo ingaba kanjani ekukhuphukeni ebusika.
Ukwelashwa Okukhanyayo
Ukwelashwa okukhanyayo kungenye yezokwelapha eziningi ze-SAD ne-Winter Blues. Ukuze uthole okwengeziwe mayelana nokusetshenziswa kwebhokisi lokukhanya elifanele, sikubhekisela encwadini kaDkt. Rosenthal (ngoba wayengomunye wamaphayona ekucwaningeni nasekusebenziseni ukwelashwa okulula ukuphathwa kwe-SAD).
Ukuthuthukiswa kwezibonakaliso ze-SAD ngokusebenzisa kahle ukwelashwa okulula kungaba yinto ephawulekayo, ebuyisela amandla nokubuyisela imizwa emihle phakathi nendaba yezinsuku kubantu abaningi.
Ezinye izifo ze-SAD zingafaka phakathi ukucindezeleka, ukuzindla, nokuvivinya umzimba kwangaphandle , phakathi kwabanye, futhi ngokuvamile ukuhlanganisa izindlela zokwelapha kungasiza kakhulu.
Imithombo :
Rosenthal NE. I-Winter Blues: Yonke Into Okudingeka Ukwazi Ukuyibulala Ngenkinga Yokugula Kwezinkathi Zonyaka. Uhlelo lwesine. Guilford Press 2012.
I-Wurtman JJ. Izinkanuko Zama-Carbohydrate: I-Disorder Yokudla Nokudla. I-Clin Neuropharmacol 1988; 11: S139-45.