Impilo yokutya okunempilo kwiNgxaki yokuXhalaba kweNtlalo

Ukutya okunempilo kunokuthetha ukuba umehluko phakathi komhla ozele i-jitters kunye nosuku lokuzola noxolo. Ngezantsi zingcebiso ezilisithoba zokutya okunempilo ukunceda abo baneengxaki zokuxhalaba kwezenhlalakahle (SAD) bathuthukise impilo yonke, kwaye banciphise iimvakalelo zokukhathazeka imihla ngemihla.

Ukutya okungcono ukunciphisa ukuxhalabisa

1. Yidla amancinci, ukutya rhoqo. Xa usuqa ukutya, amazinga eeshukela egazini akho aphule kwaye unokuziva utyumkile, unobumba, kwaye ube nexhala elikhulu. Nenjongo yokutya ukutya okuncinci ama-5 ukuya kwezi-6 kunye nokutya okutyhutyha ngalo lonke usuku ukugcina amanqanaba akho ashukela egazini ekunciphiseni.

1. Yidla yonke i-Grains / Good Carbohydrates. Ukubuyisela iinkozo ezicwangcisiweyo (ezifana nesonka esimhlophe kunye ne-pasta) kunye ne-carbohydrates elula (njengezandi zintyatyambo) kunye ne-carbohydrates enzima, njengeziqhamo, izithelo kunye nemifuno. Ukutya okuqulethe i-carbohydrate eninzi, njengobisi obomdaka, i-pasta yengqolowa, iimbotyi, i-broccoli kunye neklabishi kuthatha ixesha elongezelelweyo ukuba umzimba usebenze kunokuba i-carbohydrates elula njengothuki, kwaye iya kubangela ukuba kubekho amancinci kunye namazantsi kumanqanaba e- serotonin ebuchosheni, kwaye kunokukunceda uzive ukhululekile.
2. Gwema iSuar ecocekileyo. Ushukela ococekileyo, ofumaneka kwiiskese, i-soda pop, kunye nokutya okunye, kunokuchaphazela umzimba wakho kunye nokunciphisa iivithamini kunye neemaminerali. Hlala kude nemithombo yeswekile ebonakalayo kunye noshukela ofihliweyo kwindawo yokupakishwa kunye nokutya.
3. Phuza i-Herbal Tea esikhundleni seKafesi. I-caffeine inokubangela impembelelo efana nokuxinzezeleka kwengxaki echaphazelekayo, ngoko kuyona nto ibhetele xa igwenywa. I-caffeine inokufumaneka kwikhofi, itiye, i-soda pop, i-chocolate kunye nezinye iyeza. Zama ezinye iindlela ezifana ne-tea ye-herbal esikhundleni sekhofi; nangona kunokuba kunzima ukuyeka i-caffeine ekuqaleni, ekuhambeni kwexesha, uya kuziva ungcono.

1. Misela utywala. Utywala bungenza ngcono iimvakalelo zokudakumba (ezihlala zihambelana nokuxhalaba kwezenhlalakahle) kwaye zilungele ukukhutshwa okanye zingagcini.
2. Thatha i-Multi-Vitamin. Qinisekisa ukuba ufumana amavithamini namaminerali aneleyo ngokutya ngokutya kwakho kunye ne-vitamin amaningi. I-Magnesium ibaluleke kakhulu kumaminerali kwaye ingafumaneka kwizinto ezifana neentonga (umzekelo, ii-almond kunye ne-cashews), i-soybean kunye nesipinashi.

1. Jonga Ukusetyenziswa kweNkqubo yokuThuzisa. Nangona kunokuzama ukusebenzisa izithako ezinomsoco endaweni yesicu ecocekileyo, qi ni sekise ukuba ukusetyenziswa kwezi mveliso akuyikunyusa ukuxhalaba kwakho kwentlalo. Ukuba uziva uziva uxhalabile emva kokudla umthakazelisi onokuzenza, kungabulumko ukuphepha loo mveliso.
2. Faka i-Omega-3 Fatty Acids. Ukwandisa ukusetyenziswa kwe-Omega-3 fatty acids ngokutya izantyambo, imbewu kunye neentlanzi zamanzi ezibandayo.
3. Phuza Amanzi. Hlala u-hydrated ngamanzi okusela kulo lonke usuku. Ukunyuka kwamanzi kungakhokelela kumanqanaba emandla amancinci angabangela ngakumbi ukuxhalabisa.

Ukongeza kwezi ngcebiso ezingentla, khumbula ukuzisa nayiphi na utshintsho ekudleni kwakho ngendlela ehamba phambili; ngenye indlela, unokufumanisa ukuba ubuyela ngokukhawuleza kwimikhwa yakho emidala. Kwakhona qiniseka ukuba ugweme nayiphi na ukutya eyaziwayo izilwanyana kuwe, ingakumbi ezo zibuhlungu ngakumbi. Ukwenza utshintsho olunjengezo ngasentla kuya kukunceda ukuba uzuze ulawulo lwentlalo kodwa uxhase impilo yakho jikelele.

_Umthombo:

_{I-Arizona Centre ye-Medicine Integration. Iingcebiso zeDetary for Health Mental Health.}