Amayi Awa Ankathetsa Nkhawa Zawo ndi Kukhumudwa Ndi Chakudya. Izi ndi Zomwe Amakonda.

Zamkati

• Zakudya zomwe zimathandiza komanso kuvulaza thanzi lanu
• Yesani: Zakudya Zaku Mediterranean
  
• Yesani: Zakudya Zakudya
  
• Kupanda shuga kuti mulimbane ndi kukhumudwa komanso kuda nkhawa
• Kulumikizana pakati pa chakudya ndi thanzi lam'mutu
• Chifukwa chomwe zakudya zina zimalimbikitsa
  
• Kodi muyenera kuyesa?
• Zowawa za DIY Zapanikizika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Sayansi ikuvomereza kuti chakudya chitha kukhala chida champhamvu kwa anthu omwe ali ndi nkhawa komanso nkhawa.

Pamene Jane Green anali ndi zaka 14, anali akuyenda patali ndi mpikisano wovina wapampopi pomwe adagwa.

Sanamve manja ake, miyendo yake, kapena mapazi ake. Ankangolira, ndipo thupi lonse linali lotentha. Ankapuma movutikira. Adachita mdima kwa mphindi 10 ndipo atafika, amayi ake anali atamugwira. Zinamutengera mphindi 30 kuti mtima wake ugwere pansi kuti athe kupuma.

Green anali ndi mantha - woyamba, koma osati womaliza. Makolo ake adapita naye kwa dokotala, yemwe adamupeza ali ndi nkhawa komanso kukhumudwa, ndikumupatsa mankhwala oti amuthandize.

"Ndakhala ndi nthawi zabwino, koma ndakhala ndikutsikiranso. Nthawi zina zinafika poti sindinkafunanso kukhala, "Green amagawana ndi Healthline. Maulendo ochulukirapo a madotolo adawonetsanso kuti anali ndi chithokomiro chosakhazikika, chomwe sichinathandize Jane kukhala ndi nkhawa. Anayamba kuwona wothandizira ali ndi zaka 20, zomwe zidathandiza - koma zochepa chabe.

Ali ndi zaka 23, atapita kovuta kwambiri ndi adotolo omwe adamuwuza kuti palibe chomwe chingachitike pazovuta zake, Jane adasungunuka pamaso pa mnzake Autumn Bates.

Bates anali katswiri wazakudya yemwe adathetsa nkhawa zake posintha kadyedwe. Anamutsimikizira Jane kuti asinthe zakudya zake kuti awone ngati zingamupangitse kuti akhale bwino.

Green adadya kale zakudya zopatsa thanzi, koma nthawi zambiri chakudya chamadzulo nthawi zambiri chimakhala chopanda thanzi. Shuga anali oyenera kukhala nawo tsiku lililonse, ndi maswiti tsiku lonse ndi ayisikilimu usiku.

Bates adapatsa Green malangizo atsopano: palibe mbewu, mkaka, shuga wochepa, mafuta athanzi, mapuloteni ochepa, komanso koposa zonse, masamba ambiri.

Green adayamba kumwa zipolopolo
khofi m'mawa, amafikira mtedza ngati chotupitsa, chomata nsomba kapena zokometsera
ma burger okhala ndi ma veggies pachakudya chamadzulo, ndipo amasangalala ndi kachokoleti kakang'ono kamdima
analola mchere.

"Kwa masiku atatu oyambirira, ndimaganiza kuti ndimwalira," Green akutero za switch.

Koma patadutsa masiku ochepa, adayamba kuwona kuti mphamvu zake zikukwera.

"Sindimayang'ana kwambiri zomwe sindingathe kudya - ndimayang'ana momwe ndimamverera mwakuthupi, zomwe zidandipangitsa kuti ndizimva bwino m'maganizo komanso m'maganizo," akuwonjezera. “Ndasiya kuyimitsa misempha chifukwa cha shuga. Tsopano ndili ndi matumbo, zomwe zimakhudza mtima wanga. ”

Ponena za zovuta izi? "Sindinakhalepo ndi nkhawa miyezi ingapo," akutero Green. "Ndili ndi matenda anga opanikizika, omwe ndimanena kuti 100% amadya ndi kusintha kwa moyo wanga."

Zakudya zomwe zimathandiza komanso kuvulaza thanzi lanu

"Kusintha zakudya zopatsa thanzi kumatha kukhala njira yabwino yothandizira kuchipatala, monga CBT ndi mankhwala, [koma] zimabwera pamtengo wotsika kwambiri ndipo zitha kukhala njira yodzisamalirira," akutero Anika Knüppel, wofufuza komanso wophunzira wa PhD ku University College London komanso wothandizira pulogalamu ya European MooDFOOD, yomwe imayang'ana kwambiri kupewa kupsinjika ndi chakudya.

Pali njira ziwiri zopewera zakudya zomwe zingathandizire thanzi lamaganizidwe: powonjezera zizolowezi zabwino ndikuchepetsa zosavulaza. Kuti mupeze zotsatira zabwino, muyenera kuchita zonsezi, akutero Knüppel.

Kafukufuku wasonyeza kuthandizira kwambiri pazakudya ziwiri: zakudya zaku Mediterranean, zomwe zimatsindika mafuta athanzi, komanso DASH zakudya, zomwe zimayang'ana kwambiri pakuchepetsa shuga.

Yesani: Zakudya Zaku Mediterranean

• Konzani wowuma wanu ndi mbewu zonse ndi nyemba.
• Dzazani zipatso ndi ndiwo zamasamba zambiri.
• Ganizirani kudya nsomba zamafuta, monga nsomba kapena albacore tuna, m'malo mwa nyama yofiira.
• Onjezerani mafuta athanzi, monga mtedza waiwisi ndi mafuta.
• Sangalalani ndi maswiti ndi vinyo pang'ono.

Zakudya zaku Mediterranean ndizambiri pazomwe mukuwonjezera - zipatso ndi ndiwo zamasamba zatsopano, nyemba zamapuloteni, ndi nsomba zamafuta ndi maolivi (okwera omega-3s).

Kafukufuku wina adayang'ana anthu 166 omwe anali ndi vuto lachipatala, ena amathandizidwa ndi mankhwala. Ofufuzawo adapeza kuti pambuyo pa masabata a 12 akudya chakudya chosinthidwa cha Mediterranean, zizindikiro za omwe akutenga nawo mbali zinali bwino kwambiri.

M'mbuyomu adapeza kuti ophunzira azachipatala akawonjezera omega-3 mafuta acid, nkhawa zawo zimachepa ndi 20% (ngakhale sizinasinthe kukhumudwa), pomwe mu 2016, ofufuza aku Spain adapeza kuti anthu omwe amatsatira njira ya Mediterranean pafupi kwambiri anali 50% kukhala ndi nkhawa kuposa omwe sanatsatire zomwe adadya.

Yesani: Zakudya Zakudya

• Landirani mbewu zonse, ndiwo zamasamba, ndi zipatso.
• Pezani mapuloteni kuchokera ku nkhuku, nsomba, ndi mtedza.
• Pitani ku mkaka wopanda mafuta kapena nonfat.
• Chepetsani maswiti, zakumwa zotsekemera, mafuta okhathamira, ndi mowa.

Mwinanso, zakudya za DASH ndizokhudza zomwe mumatulutsa, zomwe ndi shuga.

A omwe Knüppel adatsogolera adasanthula kuchuluka kwa shuga kwa anthu opitilira 23,000. Adapeza kuti amuna omwe amadya shuga kwambiri - magalamu 67 kapena kupitilira apo patsiku, omwe ndi masipuni 17 a shuga (kapena pansi pa zitini ziwiri za Coke) - anali ndi mwayi wokwanira 23% wokhala ndi nkhawa kapena nkhawa kwazaka zisanu poyerekeza ndi omwe ali wachitatu pansi yemwe adapeza zosakwana magalamu 40 patsiku (masupuni 10).

Ndipo kafukufuku watsopano wochokera ku Rush University Medical Center (yomwe iperekedwe ku msonkhano wapachaka wa American Academy of Neurology) akuti pakati pa okalamba, omwe amatsata zakudya za DASH mosamala kwambiri sangakhale ndi nkhawa pazaka zisanu ndi chimodzi ndi theka poyerekeza ndi omwe amatsata zakudya zakumadzulo.

Kupanda shuga kuti mulimbane ndi kukhumudwa komanso kuda nkhawa

Kungochotsa shuga kwasintha moyo wa a Catherine Hayes, mayi wazaka 39 waku Australia yemwe anali kulowa ndi kutuluka m'maofesi othandizira anthu odwala matenda amisala, ndikupitiliza kapena kuthana ndi mankhwala opatsirana pogonana gawo labwino la moyo wake.

"Maganizo anga amakhala okwera komanso otsika - makamaka kutsika. Ndinkadziona kuti ndine wosakwanira, ndipo masiku ena ndinkafuna kufa. Kenako panali nkhawa kufikira pomwe sindinathe kutuluka m'nyumba yanga osadwala kwambiri, "akufotokoza Hayes.

Mpaka pomwe adazindikira momwe zimakhudzira banja lake komanso kuti akufuna kupeza bwino kwa ana ake pomwe adayamba kuyang'ana njira zochiritsira zosagwiritsidwa ntchito masiku onse.Hayes adayamba kuchita yoga ndipo adapeza buku "Ndasiya Shuga."

Panthawiyo, Hayes anali kudya mapaketi a makeke ndi khofi masana ndikulakalaka mchere asanadye chakudya chamadzulo.

"Njira yanga yatsopano yodyera inali amadyera ambiri ndi masaladi, mafuta athanzi, mapuloteni ochokera munyama, kusintha mavalidwe okoma a maolivi ndi mandimu, ndikuchepetsa zipatso kwa iwo omwe ali ndi fructose yotsika monga mabulosi abulu ndi rasipiberi," akutero.

Kupereka maswiti sikunali kophweka. "M'mwezi woyamba womwe ndimatulutsa shuga, ndinali nditatopa ndi mutu komanso zizindikilo zonga chimfine."

Koma pa mwezi umodzi, zonse
zasintha. Mphamvu zanga zinayamba. Pomaliza ndinali kugona. Maganizo anga sanali
otsika. Ndinali wosangalala, ndipo nkhawa ndi kukhumudwa sizinkawoneka ngati
kumeneko, ”akutero Hayes.

Tsopano, zaka ziwiri ndi theka atapanda shuga, adatha kudziletsa pa mankhwala ake opondereza. "Si za aliyense, koma izi ndi zomwe zidandigwira," akutero.

Ngati
mukuganiza zosiya mankhwala opatsirana pogonana, gwirani ntchito ndi dokotala kuti
pangani pulogalamu ya tapering. Simuyenera kuyimitsa mankhwala opatsirana pogonana
zanu.

Kulumikizana pakati pa chakudya ndi thanzi lam'mutu

Popeza tilibe mayankho onse, mwachilengedwe, kumbuyo kwa nkhawa komanso kukhumudwa, palibe chifukwa chomveka chomwe mungasinthire kusintha kwa zakudya zanu, Knüppel akuti.

Koma tikudziwa zinthu zingapo: "Mavitamini m'thupi amathandizira magwiridwe antchito a michere omwe amathandizira kuyanjana monga kaphatikizidwe ka serotonin, yomwe imagwira ntchito yofunika kwambiri pachisangalalo chathu," akufotokoza.

Pakadali pano, shuga wambiri wakhala ukuchepetsa puloteni yotchedwa neurotrophic factor (BDNF) yomwe imakhudzidwa ndikukula kwa kukhumudwa ndi nkhawa.

Palinso zomwe zikuwonekera zomwe zikuwonetsa kuti m'matumbo mwathu mumakhala gawo lofunikira muumoyo wamaganizidwe.

"Tizilombo toyambitsa matenda m'matumbo athu titha kulumikizana ndi ubongo ndi machitidwe angapo omwe atha kutengapo gawo pakukhumudwa komanso nkhawa, ndipo kapangidwe ka m'matumbo microbiota kamakhudzidwa ndi zakudya," Knüppel akuwonjezera.

A Michael Thase, MD, a psychiatrist komanso director of the Mood and Anxcare Program ku University of Pennsylvania, akuti pali zina zochepa zomwe zikusewera pano.

"Mukamachiza kukhumudwa ndimankhwala, zopangira 'zamatsenga' zenizeni mwina zimakhala 15%. Ndi njira yokhayo yogwirira ntchito ndi dokotala ndikupeza chilimbikitso chodziwitsira vutoli ndikuchitapo kanthu kuti muthe kukonza chomwe chili chofunikira kwambiri pazabwino zonse, "akutero a Thase.

"Mutha kupeza zabwino zambiri munjira yopanda mankhwala yomwe imaphatikizapo kudya, kuchita masewera olimbitsa thupi, komanso kuyankhula ndi wina," amakhulupirira.

Ndizowona mukayamba kudzisamalira - zomwe zimayang'anira zakudya zanu zimawerengedwa monga - mumakonzanso, Thase akuwonjezera. “Mizimu yanu imanyamula ndipo ndizo mankhwala oponderezedwa. ”

Knüppel akuvomereza kuti: "Zakudya ndi njira yabwino kwambiri yodzisamalirira komanso kudzikonda - njira yofunika kwambiri pamagwiridwe anzeru (CBT), omwe amagwiritsidwa ntchito kuthana ndi nkhawa komanso kukhumudwa. Ndikhulupirira kuti kudziona ngati woyenera kudzisamalira choncho ndi koyenera kudyetsedwa ndi chakudya chopatsa thanzi ndi gawo labwino kwambiri. ”

Chifukwa chomwe zakudya zina zimalimbikitsa

• Ma enzyme ena omwe amapezeka muzakudya amalimbikitsa milingo ya serotonin.
• Shuga ali ndi nkhawa komanso nkhawa.
• Zomwe zikuwonetsa kuti thanzi lamatumbo limathandizira nkhawa.
• Kudya zakudya zopatsa thanzi ndi njira yabwino yodziyang'anira, yofunika mu CBT.
• Kuchita zinthu mwachangu kuti mudye zakudya zopatsa thanzi kumatha kukulimbikitsani.

Kodi muyenera kuyesa?

Palibe chithandizo changwiro ndipo palibe chithandizo kwa aliyense, atero a Thase. Akatswiri onsewa amavomereza ngati muli ndi nkhawa kapena nkhawa, gawo lanu loyamba liyenera kukhala kupeza thandizo kuchokera kwa katswiri wazamaganizidwe.

Koma kuyesa kusintha kusintha kwa zakudya mofananamo ndi njira zomwe inu ndi dokotala mungasankhe zingalimbikitse kusintha.

Komabe, a Thase ati zakudya si bullet yasiliva yokhudzana ndi nkhawa komanso kukhumudwa.

"Ndili mokomera kuthandiza anthu kuti ayang'anire thanzi lawo komanso zakudya zawo monga njira yokwanira yothandizira kuchira kuvutika maganizo, koma sindingadalire izi zokha," akutero Thase.

Kwa ena, kulowererapo zakudya kumatha kugwira bwino ntchito ngati chithandizo choyambirira. Koma kwa ena, kuphatikiza anthu omwe ali ndi vuto linalake monga bipolar kapena schizophrenia, kutsatira zakudya zinazake kuyenera kugwiritsidwa ntchito ngati njira zina zothandizira, monga mankhwala, akufotokoza.

Ndipo ngakhale Thase samaphatikizira njira zopezera zakudya kwa odwala ake, akuwonjezera kuti amatha kuwona ichi chikukhala chida china chazachipatala kapena akatswiri azamaganizidwe mtsogolo.

M'malo mwake, pali gawo lomwe limatchedwa psychology psychology lomwe likupeza nthunzi.

"Pali mayendedwe enieni pachikhalidwe chathu pakadali pano, komanso pamaganizidwe amisala, pali njira yopita kuchipatala malinga ndi momwe odwala athu alili oyang'anira sitimayo komanso njira zawo zothandizira," akufotokoza. .

Anthu akayamba kuchita chidwi ndi njira zochiritsira zosagwiritsidwa ntchito ndi ena ngati izi ndikupitiliza kuwona zotsatira, mutha kuwona zikalata zina zikuluzikulu zolembera anthu zakudya zabwino mtsogolo.

Zowawa za DIY Zapanikizika

Rachael Schultz ndi wolemba pawokha yemwe amayang'ana kwambiri chifukwa chake matupi athu ndi ubongo wathu zimagwira ntchito momwe zimagwirira ntchito, komanso momwe tingawathandizire onse (osataya misala). Iye wagwira ntchito pa ogwira ntchito ku Shape and Men's Health ndipo amathandizira pafupipafupi pakupha zofalitsa zadziko lonse komanso kulimbitsa thupi. Amakonda kwambiri kuyenda, kuyenda, kusamala, kuphika, komanso khofi wabwino kwambiri. Mutha kupeza kuti akugwira ntchito ku rachael-schultz.com.