Iwe unofunga here kana kuti unofunga kuti unogona kuva nenguva yekushaya chirwere chepfungwa (SAD) kana kuti yakadzika-yakasimba, iyo "Winter Blues"? Kana zvakadaro, ungangodaro uwedzerwa kuwanda munguva yechando nekuda kwechirwere ichi-uye kurapa kunogona kubatsira.
Chii chinonzi SAD?
Chirwere chepfungwa chinokonzera nguva (SAD) chirwere chekurapa chinosanganisa kunyanya mafungiro nemafambiro nekuchinja kwemwaka.
Muvanhu vazhinji, zvinoitika mumwedzi yechando semugumisiro wemazuva mashoma ane chiedza chiduku uye zuva.
Vaya vane SAD vanogona kutambura nekusviba kwechando, kushanda nesimba, kunetseka nemabasa ezuva nezuva uye manzwiro evanhu vakawanda okuda "hibernate" munguva yechando.
Shanduro yakaoma yeSAD yave ichinzi "Winter Blues." Zvizhinji zvezviratidzo zvakafanana zvinoshanda asi kune chiremera chakasimba. Nokuda kwehuwandu hwemhando dzeSAD uye Winter Blues-uye kuti ungazivisa sei kusiyana-ini ndinokurudzira bhuku raDr. Norman E. Rosenthal, Winter Blues, Fourth Edition: Zvose Zvaunoda Kuti Uzive Kutema Nguva Yechirwere Chinetso.
Kuda kweCarb muvarwere veSAD
Vanotsvakurudza vanoverengeka vakanyora kuwedzera kwekuda kwecarb pakati pevanorwara veSAD uyewo yechando blues. Izvi zvido zvinowanzopfuura pane zvisingatungamiri kuwedzera kuwanda mukati memwedzi yechando. Dzimwe nguva uremu hunorasikirwa mukati memwedzi yezhizha, asi zvose zvingave zvisingarasikirwi, zvichiita kuti kuwedzerwa kwemaundi mapaundi anozvidzorera gore negore.
Uye izvozvo, zvakare, zvinogona kutungamirira kukuneta .
Tiri kureva apa zvakananga kune "ma carbs akaipa," iyo yakagadziridzwa uye yakagadzirwa nemakhahydrates iyo inowanzoita zvokudya zvinonyaradza. Funga nezvechingwa chena, mucheka mutsvuku, masitala machena, uye masipireti akadai sekekake uye donuts. Ridza bhero? Zvakananga.
Izvi hazviiti chete kuti ma carbs akaipa aite kuti uwedzere kuwedzera, asi iwowo inowanzoita shuga yakawedzerwa .
Maererano neAmerican Heart Association, mabhuku makuru ezvinyuchi zvinowedzera muzvokudya zvedu ndezvokunwa zvinodhaka, maswiti, makeke, maokie, mapeji, zvinwiwa zvezvibereko, mazai echingwa nemishonga yemukaka (sa ice cream uye yakagadzirwa yogurt), uye zviyo.
Wedzera kune zvido zvecarb eine simba iro rinotambudza vanorwara SAD mukati memwedzi yechando-vanhu vakafanana avo, mukati memwedzi yezhizha, vanogona kuva nesimba rekugadzira kudya kwakanaka kwakazadza mishonga yose, mafuta asina kuiswa, uye fiber-uye iwe unogona ona kuti kurwisana nekurema kunogona sei kukwira mumucheto panguva yechando.
Light Therapy
Chiedza chekuvhenekera ndeimwe yemishonga yakawanda yeSAD uye Winter Blues. Kuti uwane zvakawanda pamusoro pekushandisa bhokisi rakakodzera, tinokutaurira kubhuku raDkt. Rosenthal (sezvaaiva mumwe wemapiyona mukutsvakurudza nekushandisa kurapa kwechirwere chekurapwa kweSAD).
Kuvandudzika kwezviratidzo zveSAD nekushandisa kwakakodzera kwechiedza chekuedza kunogona kunge kunoshamisa, kudzorera simba uye kudzorera mafungiro akanaka mukati mehupenyu hwemazuva mune vanhu vakawanda.
Zvimwe zvirongwa zveSAD zvinogona kusanganisira kuora mwoyo, kufungisisa, uye kuita zvekuvhima zuva nezuva , pakati pevamwe, uye kazhinji kusanganisa kurapwa kunogona kubatsira zvakawanda.
Sources :
Rosenthal NE. Winter Blues: Zvose Zvaunoda Kuti Uzive Kutema Nguva Yakaitika Kukonzera Matambudziko. Shanduro yechina. Guilford Press 2012.
Wurtman JJ. Carbohydrate Kuda: Dambudziko rezvokudya Maitiro uye mafungiro. Clin Neuropharmacol 1988; 11: S139-45.