Kunoma yimuphi unyaka onikeziwe, abantu abadala abayizigidi ezingu-20 e-United States banenkinga yokucindezeleka. Abantu abaningi abanokucindezeleka abafuni ukwelashwa, nakuba iningi lingasizwa ngelashwa. Uma ubhekene nezimpawu zokucindezeleka (njengokuthi kunzima ukugxila, imizwa eqhubekayo yokudabuka, amandla ahla) xhumana nodokotela wakho ngokushesha ngangokunokwenzeka.
Izifo Zemvelo Zokucindezeleka
Izifundo eziningana zokuqala ziphakamisa ukuthi amanye amakhambi anganikeza izinzuzo zezempilo. Uma ucabangela ukusetshenziswa kwanoma yisiphi isisetshenziswa noma ikhambi, khuluma nodokotela wakho kuqala. Khumbula ukuthi ukucindezeleka okuzenzekelayo nokugwema noma ukubambezela ukunakekelwa okujwayelekile kungaba nemiphumela emibi yempilo. Nazi izindlela eziyisishiyagalombili zokwelapha zemvelo nezamakhemikhali okufanele zicatshangelwe.
Wort St. John's Wort
I-wort ye-herb St. John's ( Hypericum perforatum ) sekuyisikhathi eside isetshenziselwa imithi yomdabu yokudabuka, ukukhathazeka, ukwesaba, nokulala okuncane. Izilingo eziningi zemitholampilo zibonisa ukuthi i-St John's wort ingaba nokucindezeleka okunomthelela kancane kuya kwesilinganiso, kodwa kungase kungasebenzi ngokucindezeleka okukhulu.
I-wort yaseSt. John ingathatha amaviki angu-4 kuya kwangu-6 ukuqaphela umphumela ogcwele. Imiphumela emibi ingabandakanya ukuzondeka, umlomo owomile, ukuzithoba, nokukhathala. I-wort St. John's wort kwandisa izithombe, ngakho-ke kufanele kuqashwe ukuvikela isikhumba namehlo ekukhanyeni kwelanga.
I-wort St. John's ingaphazamisa ukusebenza kahle kwezidakamizwa kanye nezidakamizwa ezingaphezu kwemithi, njengama-anti-depressants, izidakamizwa zokwelapha ukutheleleka nge-HIV kanye ne-AIDS, izidakamizwa zokuvimbela ukulahlwa komzimba ngeziguli zokufakelwa, kanye nokukhulelwa komlomo.
I-wort yaseSt. John ayikhuthazwa abesifazane abakhulelwe noma abahlengikazi, izingane, noma abantu abane-bipolar disorder, isibindi noma isifo sezinso.
Funda kabanzi mayelana ne-St John's wort.
Ama-Omega-3 Amafutha Acat
Ama-fatty acids ama-omega-3 ayimvelo yamafutha adingekayo ekusebenzeni kobuchopho obuvamile. Imizimba yethu ayikwazi ukwenza omega-3 fatty acids ngakho kumele itholakale ngokudla.
Izifundo ziye zaxhuma ukucindezeleka ngokudla okuncane okudliwa ama-omega-3 fatty acids futhi zithole ukuthi amazwe anenhlanzi ephakeme, njengeJapane, anenani eliphansi lokucindezeleka. Izifundo zokuqala ziphakamisa ukuthi i-omega-3s (i-DHA ne-EPA) kanye nama-anti-depressants angasebenza kakhulu kunokulwa nezidakamizwa kuphela.
Izinhlanzi zamanzi ezinwabuzelayo njenge-salmon, ama-sardine nama-anchovies yiwona odla kakhulu omega-3 fatty acids. Amafutha wezinhlanzi namafutha we- cod isibindi ayatholakala. Nakuba izinhlanzi zingase zibe nezinambuzane ezinjenge-PCB, izinkampani eziningi zihlunga amafutha ukuze lezi zimila zikhishwe.
Ama-capsules amafutha wezinhlanzi angase ahlanganyele nabanqamuki begazi njenge-warfarin ne-aspirin. Imiphumela emibi ingafaka indigestion negazi. Amafutha okudoba akufanele athathwe amasonto amabili ngaphambi kokuhlinzwa noma ngemuva kokuhlinzwa.
I-SAM-e
I-SAM-e, noma i-S-adenosyl-L-methionine, iyinkimbinkimbi etholakala ngokwemvelo emzimbeni womuntu ongakhuphula amazinga we-neurotransmitter serotonin ne-dopamine. Ucwaningo oluthile luthole i-SAM-e ukuba isebenze kune-placebo yokucindezeleka.
ENyakatho Melika, i-SAM-e itholakala efomini lokufakazela ezitolo zezokudla, ezitolo zezidakamizwa nase-intanethi. Abagqugquzeli bavame ukuphakamisa ifomu elihlanganiswe ne-enteric lokubamba okuningi. Funda kabanzi mayelana ne- SAM-e nokucindezeleka .
Folic Acid
I-folate, i-vitamin B etholakala emifino eluhlaza, izithelo, ubhontshisi kanye nezinhlamvu eziqinile. Ngenye yezinto ezivame ukutholakala kwamavithamini ngenxa yokudliwa okungalungile kanye nangenxa yokusetshenziswa kwemithi (njenge-aspirin kanye nokukhulelwa komlomo).
Ucwaningo lokuqala luveza ukuthi abantu abanesifo sokucindezeleka abanamazinga aphansi ase-folate bangase bangaphenduli kanye nama-anti-depressants, futhi ukuthatha i-folic acid kwifomu lokufaka isicelo kungenza ngcono ukuphumelela kwezidakamizwa zokucindezeleka.
5-HTP
I-5-HTP, noma i-5-hydroxytryptophan, ikhiqizwa ngokwemvelo emzimbeni futhi isetshenziselwa ukwakheka kwe-neurotransmitter serotonin. Nakuba ukuthatha ama-5-HTP efomini lokungezela kungase kuthuthukise amazinga ka-serotonin womzimba, ochwepheshe abaningi bazizwa kungekho ubufakazi obanele bokunquma ukuphepha kwe-5-HTP. Akufanele kuhlanganiswe nama-antidepressants.
Ukudla
Nciphisa ukudla kwakho kwamaswidi. Ama-sweets akwenza ube nomuzwa wokuthi ukuphuma kweshukela egazini, kodwa kungase kube nzima nakakhulu uma beqhamuka.
Gwema i-caffeine no-alcohol. I-cafeine no-alcohol zinciphisa isimo sengqondo. Utshwala usisusa okwesikhashana futhi i-caffeine ikhulisa amandla, kepha imiphumela yomibili iphila isikhathi esifushane. Bobabili kungabangela ukuguquka kwemizwelo, ukukhathazeka, ukucindezeleka nokulala.
I-Vitamin B6. I-Vitamin B6 iyadingeka ukuze kuvezwe i-serotonin neurotransmitters ne-dopamine. Nakuba ukungabi nalutho kwe-vitamin B6 kungavamile, abantu abathatha isisu somlomo, i-hormone replacement therapy, kanye nezidakamizwa zesifo sofuba bangase babe engozini enkulu yokuntuleka.
I-Magnesium. Abantu abaningi abatholi i-magnesium ngokwanele ekudleni kwabo. Imithombo emihle ye-magnesium ihlanganisa izithombo, amantongomane, okusanhlamvu okugcwele, nemifino eluhlaza. Njenge-vitamin B6, i-magnesium iyadingeka ekukhiqizeni i-serotonin.
Ukuzivocavoca
Ukuzivocavoca njalo kungenye yezindlela eziphumelelayo kakhulu futhi ezingabizi kakhulu zokuthuthukisa isimo sengqondo futhi into engahlanganiswa ohlelweni lokulashwa. Ukuzivocavoca, ikakhulukazi ukuvivinya umzimba, kukhishwa amakhemikhali aphakamisa imizwelo ebuchosheni futhi kunganciphisa ama-hormone okucindezeleka.
Khetha into oyithandayo futhi uzobambelela kuyo, kungakhathaliseki ukuthi uya ejimini lokuzivocavoca, ungene ngemvume kumakilasi okudansa, udlala i-tennis, ukulima, noma uthathe ukuhamba okusheshayo ngaphandle kwansuku zonke ekuseni okungenani imizuzu engu-30 ezinhlanu ngesonto.
Ukwelashwa Okukhanyayo
Ukuthola ilanga elanele lingase liphumelele ekushintsheni kwemizwelo yonyaka eyenzeka ezinyangeni zasebusika ezimnyama.
Ukuvelela ekukhanyeni ekuseni (isib. Ngokuthatha ukuhamba ngaphandle) kungasiza umzimba ukulala / ukuvuka komsebenzi wakhe kahle. Ukukhiqizwa kwe-serotonin, amakhemikhali ebuchopho okubalulekile ekuthonyeni isimo sethu sengqondo, ivuliwe ekuseni lapho kuvezwa ukukhanya. Phakathi nobusika lapho kunokukhanya kwelanga elincane, amazinga e-serotonin angahle alahle, asenze sizizwe sikhathele futhi sibhekene nesifo esibucayi sonyaka (SAD).
Enye indlela ikhambi lokukhanya elikhanyayo (i-3,000 kuya ku-10,000 lux). Kunezinhlobo ezehlukene ezitholakalayo, kusuka ebhokisini elikhanyayo kuya ezibukweni, ezivame ukusetshenziswa emaminithini angu-20-30 ngosuku.
Nakuba zibiza kakhulu ukusuka ku-$ 150 kuya ku-$ 500, zingase zibekwe ngumshuwalense.
Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela olayisensi. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.