Zakudya ndi Zakudya Zamtundu wa Mania ndi Kukhumudwa

Zamkati

• 1. Mbewu zonse
• 2. Omega-3 fatty acids
• 3. Zakudya zokhala ndi Selenium
• 4. Turkey
• 5. Nyemba
• 6. Mtedza
• 7. Mapuloteni
• 8. Tiyi wamchere
• 9. Chokoleti chakuda
• 10. safironi
• Zakudya zomwe muyenera kupewa
• Kutenga

Kukwera ndi kuchepa kwa matenda osokoneza bongo

Matenda a bipolar ndimatenda amisala omwe amadziwika ndi kusintha kwa malingaliro, monga kukwera kwakukulu (kotchedwa mania) ndi low (komwe kumatchedwa kukhumudwa). Mankhwala okhazikika ndi othandizira atha kuthana ndi kusintha kwakusinthaku.

Kusintha pang'ono pazakudya zanu ndi njira ina yomwe ingathandizire kuthana ndi magawo amanjenje. Ngakhale zakudya sizingachiritse mania, kusankha zabwino kungakupangitseni kuti mukhale bwino ndikuthandizani kuthana ndi vuto lanu.

1. Mbewu zonse

Mbewu zonse sizongothandiza pamtima panu komanso m'matumbo. Angakhalenso otsitsimula m'malingaliro anu.

Zakudya zam'madzi zimaganiziridwa kuti zimakulitsa ubongo wanu kupanga serotonin. Mankhwala abwinowa aubongo amathandiza kuti muchepetse nkhawa ndipo zingakupangitseni kuti mumveke bwino.

Chifukwa chake, nthawi yotsatira mukadzamvako pang'ono kapena kuthedwa nzeru, tengani zotsalira za tirigu kuti mudye. Zina mwazinthu zabwino ndi izi:

• toast yambewu yonse
• pasitala yambewu yonse
• phala
• mpunga wabulauni
• Kinoya

2. Omega-3 fatty acids

Omega-3 fatty acids eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA) amatenga gawo lofunikira muubongo wanu. Ndi gawo lofunikira lamaselo amitsempha ndikuthandizira kuthandizira kusaina pakati pa ma cell amenewo.

Ofufuzawo apitiliza kufufuza ngati ma omega-3s atha kuthandizira kuthana ndi kukhumudwa, kusinthasintha kwa malingaliro, komanso matenda ena amisala.

Pakadali pano, zotsatira za omega-3 zowonjezera ma bipolar disorder zakhalapo. Kuphatikiza omega-3s kuzolimbitsa mtima kumawoneka ngati kukuthandizira zizindikilo zakukhumudwa, ngakhale kulibe mphamvu zambiri pamania.

Chifukwa omega-3 fatty acids amakhala athanzi kuubongo ndi mtima wanu wonse, amayenera kuphatikizidwa pazakudya zanu. Nsomba zamadzi ozizira zimakhala ndi michere yayikulu kwambiri.

Zakudya zina zabwino ndi monga:

• Salimoni
• nsomba
• nsomba ya makerele
• hering'i
• nsomba ya trauti
• nsomba yam'nyanja yamchere
• sardines
• fulakesi ndi mafuta awo
• mazira

3. Zakudya zokhala ndi Selenium

Tuna, halibut, ndi sardines nawonso ndi gwero lolemera la selenium, chinthu chofunikira chomwe chimafunikira kuubongo wathanzi.

Kafukufuku apeza kuti selenium imathandizira kukhazika mtima pansi. Kulephera kwa Selenium kwakhala kukhumudwa komanso kuda nkhawa.

Akuluakulu amafunikira ma micrograms (mcg) osachepera 55 a selenium tsiku lililonse, omwe mungapeze kuchokera ku zakudya monga:

• Mtedza wa Brazil
• nsomba
• nsomba yam'nyanja yamchere
• sardines
• nkhosa
• shirimpi
• nyama yang'ombe
• Nkhukundembo
• chiwindi cha ng'ombe

4. Turkey

Turkey ili ndi amino acid tryptophan, yomwe ikufanana ndi kugona komwe kumakufikirani mutatha kudya Thanksgiving.

Kupatula pazomwe amati zimapangitsa kugona, tryptophan imathandizira thupi lanu kupanga serotonin - mankhwala amubongo omwe amachita nawo.

Kukweza serotonin kumatha kuthandizira panthawi yamavuto. Palinso umboni wina wakuti tryptophan imatha kusintha zizindikilo za mania.

Ngati mukufuna kuyesa tryptophan koma simuli okonda kwambiri Turkey, mupezanso muzakudya monga mazira, tofu, ndi tchizi.

5. Nyemba

Kodi nyemba zakuda, nyemba za lima, nandolo, soya, ndi mphodza ndizofanana bwanji? Onse ndi mamembala am'banja la legume, ndipo onse ndi magwero olemera a magnesium.

Kafukufuku woyambirira akuwonetsa kuti magnesium imatha kuchepetsa zizindikiritso za mania mwa anthu omwe ali ndi vuto losinthasintha zochitika. Kafukufuku wowonjezereka akadafunikirabe kuti atsimikizire ngati zakudya zokhala ndi magnesium zimasinthira kusinthasintha.

Pakadali pano, kuwonjezera nyemba zokhala ndi michere ndi michere pazakudya zanu sizingakuvulazeni. Nyemba zingakupangitseni kuti musangalale mukamawonjezera pazakudya zanu, koma zimachepa mukapitiliza kudya.

6. Mtedza

Maamondi, ma cashews, ndi mtedza nawonso amakhala ndi magnesium yambiri. Kuphatikiza pa kafukufuku yemwe akuwonetsa kuti ndiwothandiza pa mania, magnesium imathandizira kukhazika mtima pansi kwambiri ndipo imathandizira kuwongolera kupsinjika kwa thupi posunga ma cortisol.

Pafupifupi theka la anthu aku America samapeza magnesium yokwanira pazakudya zawo, ndipo kuchepa kumeneku kumatha kukhudza kupsinjika kwawo chifukwa. Zakudya zolimbikitsidwa tsiku ndi tsiku kwa achikulire ndi mamiligalamu 400-420 (mg) a amuna ndi 310-320 mg azimayi.

7. Mapuloteni

Matumbo a anthu ali ndi mabakiteriya mamiliyoni ambiri. Ena amakhala mogwirizana ndi ife, pomwe ena amatidwalitsa.

Matumbo a microbiome awa ndi ofufuza pompano. Asayansi akuyesera kumvetsetsa bwino momwe mabakiteriya athanzi amalimbikitsira thanzi komanso chitetezo chamthupi, kuphatikiza kuchepetsa kutupa. Anthu omwe ali ndi nkhawa amakhala ndi zotupa zambiri.

Mowonjezereka, ofufuza akupeza kuti mabakiteriya amtunduwu omwe amakhala mkati mwathu amathandizira kuwongolera mkhalidwe wamaganizidwe athu. Mabakiteriya ena amatulutsa mahomoni opsinjika monga norepinephrine, pomwe ena amatulutsa mankhwala otonthoza monga serotonin.

Njira imodzi yodziwira bwino mabakiteriya athanzi ndi kudya maantibiotiki - zakudya zomwe zimakhala ndi mabakiteriya amoyo. Izi zikuphatikiza:

• yogati
• kefir
• kombucha
• chopulumutsa
• kimchi
• miso

8. Tiyi wamchere

Chamomile yakhala ikugwiritsidwa ntchito kwazaka zambiri ngati mankhwala owerengeka am'mimba, nkhawa, komanso kusowa tulo. Kafukufuku woyambirira kuti kuchotsa chamomile kumathandizanso kuthetsa kukhumudwa komanso kuda nkhawa.

Ngakhale izi sizinatsimikizidwe, ngati muwona kuti kumeza chinthu china chotentha kumatsitsimula malingaliro anu, sikungakupwetekeni kumwa tiyi wina wa chamomile.

9. Chokoleti chakuda

Chokoleti ndiye chakudya chotonthoza kwambiri - ndipo chokoleti chakuda chimakhazika mtima pansi. Kukhazikika pa chokoleti chakuda ndi theka tsiku lililonse kungathandize kuchepetsa nkhawa, malinga ndi kafukufuku wa 2009.

Phunzirani zomwe muyenera kuyang'ana mukamagula chokoleti chakuda.

10. safironi

Izi zonunkhira zofiira ngati ulusi ndizochulukira m'mbale zaku India ndi Mediterranean. Mu zamankhwala, safironi yawerengedwa chifukwa chakukhazika mtima kwake komanso mankhwala osokoneza bongo.

apeza kuti safironi imagwiritsidwanso ntchito komanso kuthana ndi kukhumudwa monga mankhwala opatsirana pogonana monga fluoxetine (Prozac).

Zakudya zomwe muyenera kupewa

Sizakudya zonse zomwe zimakupangitsani kuti mumve bwino. Mukakhala ndi waya, zakudya ndi zakumwa zina zimatha kukulimbikitsani kwambiri, kuphatikiza zomwe zili ndi khofi kapena mowa.

Caffeine ndichopatsa mphamvu chomwe chimatha kubweretsa kukhumudwa. Ikhoza kukulitsa nkhawa zanu ndikupangitsani kuti mukhale ovuta kugona usiku.

Mutha kuganiza kuti mowa umatha kumapeto kwa manic ndikukupumulitsani, koma kumwa zakumwa zochepa kungakupangitseni kuti muzimva bwino. Mowa amathanso kuyambitsa kusowa kwa madzi m'thupi, komwe kumatha kusokoneza malingaliro anu. Zingasokonezenso mankhwala.

Zakudya zina sizigwirizana ndi mankhwala a matenda osinthasintha zochitika. Ngati mutenga monoamine oxidase inhibitors (MAOIs), pewani tyramine. MAOIs atha kupangitsa kuchuluka kwa amino acid kuti atumphe, zomwe zingayambitse kuthamanga kwa magazi.

Tyramine amapezeka mu:

• tchizi zakale
• anachiritsa, kukonzedwa, ndikusuta nyama
• zakudya zopatsa mphamvu monga sauerkraut ndi kimchi
• nyemba za soya
• zipatso zouma

Komanso muchepetse zakudya zamafuta ambiri komanso zotsekemera, makamaka zomwe zimayengedwa kapena kusinthidwa. Kuphatikiza pa kukhala opanda thanzi kwathunthu, izi zimatha kubweretsa kunenepa.

Kafukufuku akuwonetsa kuti kulemera kowonjezera kumatha kupangitsa kuti matenda a bipolar asamagwire bwino ntchito.

Funsani dokotala ngati mukufuna kupewa zipatso zamtengo wapatali ndi madzi amphesa. Zipatso za citrus zimadziwika kuti zimalumikizana ndi mankhwala osiyanasiyana, kuphatikiza omwe amagwiritsidwa ntchito pochiza matenda ochititsa munthu kusinthasintha zochitika.

Kutenga

Zakudya zina zitha kuthandizira kukhazika mtima pansi, koma sizilowa m'malo mwanjira yomwe dokotala wakupatsani.

Osasintha chilichonse pa mankhwala anu nthawi zonse osalankhula ndi dokotala poyamba. M'malo mwake, lingalirani kuwonjezera zakudya zokoma mtima pazakudya zanu kuti muthandizire njira zina zamankhwala.

Onetsetsani kuti mufunse dokotala wanu za zakudya zilizonse zomwe muyenera kupewa zomwe zingagwirizane ndi mankhwala omwe alipo.