Vakadzi ava Vakabata Kushushikana Kwavo uye Kushungurudzika neKudya. Hezvino Izvo Zvavaidya.

Zvemukati

• Zvikafu zvinobatsira nekukuvadza hutano hwepfungwa
• Edza Izvo: Kudya kweMediterranean
  
• Edza Izvo: DASH Kudya
  
• Kuenda mushuga-wakasununguka kunorwisa kushungurudzika uye kunetseka
• Iko kubatana pakati pechikafu uye hutano hwepfungwa
• Nei zvimwe zvekudya zvichikurudzira
  
• Unofanira kuzviedza here?
• DIY Bitters Yekunetseka

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Sayenzi inobvuma kuti chikafu chinogona kuva chishandiso chine simba kuvanhu vanobata nekushushikana uye kushushikana.

Jane Green paakanga aine makore gumi nemana ekuberekwa, iye aifamba achienda kumakwikwi kubva kumakwikwi epombi paakadonha.

Akange asinganzwe maoko ake, makumbo, kana tsoka. Ainge achichema zvaipisa tsitsi, uye muviri wake wese waipisa. Akanga achifemera pamusoro. Akasviba kwemaminetsi gumi uye paakauya, amai vake vaimubata. Zvakatora maminetsi makumi matatu kuti kurova kwemoyo wake kudzikame zvakakwana kuti agone kufema.

Green yaive nekuvhunduka kurwisa - yake yekutanga, asi kwete yake yekupedzisira. Vabereki vake vakamuendesa kwachiremba, uyo akamuona aine kushushikana uye kushushikana, ndokumupa tsamba yemushonga weanodzvinyirira.

"Ndakave nenguva dzakanaka, asi ndakave zvakare nemapoinzi akaderera. Dzimwe nguva zvakasvika padanho rekuti ndakanga ndisisade kugara zvakare, "Green inogoverana naHealthline. Kushanya kwakawanda kwavanachiremba kwakaratidza zvakare kuti aive nehutachiona husingaite, izvo zvisina kubatsira nekunetsekana kwaJane. Akatanga kuona murapi aine makumi maviri, zvakabatsira - asi zvakanyanyisa.

Pamakore makumi maviri nemaviri, mushure mekushanya kwakaomarara nachiremba wake uyo akamuudza kuti hapana chinhu chingaitwe nezvezviratidzo zvake, Jane akapunzika pamberi peshamwari yake Autumn Bates.

Bates aive nyanzvi mune zvekudya uyo aive akunda rake rekunetseka nyaya nekuchinja chikafu chake. Akaita kuti Jane akwiridze dhayeti yake kuti aone kana zvaimuita kuti anzwe zvirinani.

Green yakambodya chikafu chine hutano, asi kudya kwemanheru kwaiwanzo kuita zvisina kunaka kutora. Shuga yaive yemazuva ese inofanirwa kuve nayo, nesipi mukati mezuva rese uye ice cream husiku.

Bates akapa Green mamwe madhairekitori matsva: hapana zviyo, hapana dheri, shuga shoma, mafuta ane hutano, huwandu hwepuroteni, uye zvakanyanya kukosha, miriwo mizhinji.

Green akatanga kunwa asina kudzivirira
kofi mangwanani, yakasvikwa nzungu sechikafu, chakanamatira kune salmon kana kugadzirwa
burger ane veggies yekudya kwemanheru, uye akachengeta chidimbu chidiki chechokoreti yakasviba
akabvumira dhizeti.

"Kwemazuva matatu ekutanga, ndaifunga kuti ndichafa," Green anodaro nezve switch.

Asi mushure memazuva mashoma, akatanga kuona simba rake richikwira.

"Ndakanga ndisingatarise pane zvandisingakwanise kudya - ndanga ndichifunga nezvekunaka kwandakaita mumuviri, izvo zvakaita kuti ndinzwe zviri nani mupfungwa nepfungwa," anowedzera. “Ndakarega kukwirisa mudenga neshuga. "Ini chaiko ndave nekubuda ura izvozvi, izvo zvinoita kuti ndichinje mafungiro angu."

Kana zviri zvekushungurudzika uku? "Handina kumbove nekurwadziwa kwekuzvidya mwoyo mumwedzi," Green anodaro. "Ini ndiri kure zvachose nemishonga yekudzvinyirira, iyo yandinoti zana muzana kune izvo zvandinodya uye mararamiro angu shanduko."

Zvikafu zvinobatsira nekukuvadza hutano hwepfungwa

"Kuchinja chikafu chako kunogona kuwedzera zvakanyanya kurapa kwechinyakare, seCBT nemushonga, [asi zvinouya nemutengo mushoma uye inogona kuve nzira huru yekuzvitarisira," anodaro Anika Knüppel, mutsvakurudzi uye mudzidzi wePhD kuYunivhesiti. Koreji London uye anobatsira kuchirongwa cheEuropean MooDFOOD, chinotarisana nekudzivirira kushushikana kuburikidza nechikafu.

Pane nzira mbiri dzekugadzirisa zvinovaka muviri dzinogona kubatsira hutano hwepfungwa: nekuwedzera tsika dzakanaka uye kudzikisira dzisina hutano. Kuti uwane mhedzisiro, iwe unofanirwa kuita zvese zviri zviviri, anodaro Knüppel.

Tsvagiridzo yakaratidza kutsigira kwakanyanya kwezvikafu zviviri: chikafu cheMediterranean, icho chinosimbisa mafuta ane hutano, uye chikafu cheDASH, chinotarisa pakudzikisa shuga.

Edza Izvo: Kudya kweMediterranean

• Tora starch yako igadzire nezviyo uye nyemba.
• Zadza michero yakawanda uye miriwo.
• Tarisa pakudya hove dzakakora, salmon kana albacore tuna, panzvimbo yenyama tsvuku.
• Wedzera mumafuta ane hutano, senzungu dzakasvibirira nemafuta emuorivhi.
• Nakirwa zviwitsi newaini zvine mwero.

Kudya kweMediterranean kune zvakawanda pamusoro pezvauri kuwedzera - michero mitsva nemiriwo, mapuroteni-ane mbesa, uye hove dzakakora nemafuta emuorivhi (yakakwira mu omega-3s).

Imwe ongororo yakatarisa vanhu zana nemakumi matanhatu nevatanhatu vaive vakaora mwoyo, vamwe vachirapwa nemushonga. Vatsvakurudzi vakaona kuti mushure memasvondo gumi nemaviri ekudya chikafu chakagadziriswa cheMediterranean, zviratidzo zvevatori vechikamu zvaive nani zvakanyanya.

Imwe yekutanga yakawana kuti vadzidzi vekurapa pavakawedzera omega-3 fatty acid yekudya, kushushikana kwavo kwakadzikira ne20 muzana (asi pasina shanduko pakuora mwoyo), nepo muna 2016, vaongorori veSpain vakawana vanhu vaitevera mararamiro evaMediterranean padyo vaive ne50 muzana zvishoma kukudziridza kuora mwoyo kupfuura avo vasina kutevera kudya zvakare.

Edza Izvo: DASH Kudya

• Gamuchira zviyo, miriwo, uye michero.
• Wana mapuroteni kubva kuhuku, hove, uye nzungu.
• Chinja kune yakaderera-mafuta kana isina mafuta mafuta.
• Deredza maswiti, zvinwiwa zvine shuga, mafuta akaguta, uye doro.

Neimwe nzira, iyo DASH yekudya ndeye izvo zvauri kutora kunze, zvinoti shuga.

A iyo Knüppel yakatungamira yakaongorora kudya kweshuga kwevanhu vanopfuura zviuru makumi maviri nezvitatu. Vakaona kuti varume vaidya shuga yakanyanya - 67 kana kupfuura magiramu pazuva, inova mashupuni gumi neshanu eshuga (kana kungori pasi pemakani maviri eCoke) - vaive makumi maviri nezviviri muzana vangangoita kushushikana kana kushushikana pamusoro pemakore mashanu zvichienzaniswa neizvo zviri wepasi wechitatu uyo ​​akatanda asingasviki 40 magiramu pazuva (10 mashupuni).

Uye kutsva kutsva kubva kuRush University Medical Center (iyo ichaunzwa kumusangano wepagore weAmerican Academy yeNeurology) inoshuma kuti pakati pevakuru, avo vaitevera chikafu cheDASH padhuze vaive nemikana yekuita kushushikana pamusoro pemakore matanhatu nehafu. zvichienzaniswa neavo vakatevera kudya kwekuMadokero.

Kuenda mushuga-wakasununguka kunorwisa kushungurudzika uye kunetseka

Kungo bvisa shuga kwave kuchichinja hupenyu kuna Catherine Hayes, amai vane makore makumi matatu nemapfumbamwe vekuAustralia vaive mukati nekunze kwemahofisi ezvehutano hwepfungwa, uye nekudzima uye kudzora antidepressant kwechikamu chiri nani chehupenyu hwake.

“Manzwiro angu anga achikwira uye achidzika - kunyanya pasi. Ndainzwa kunzwa kwekusagona zvakakwana, uye mamwe mazuva ndaida kufa. Ipapo pakanga paine kushushikana kusvika pandakatadza kubuda mumba mangu ndisina kurwara zvine chisimba, "Hayes anotsanangura.

Yakanga isiri iyo kusvikira aziva kuti zvakakanganisa sei mhuri yake uye kuti aida kuve nani kuvana vake ndipo paakatanga kutarisa mamwe marapirwo.Hayes akatanga kuita yoga uye akawana bhuku "Ini Ndakarega Shuga."

Panguva iyoyo, Hayes aidya mapaketi emakuki nekofi masikati uye achishuvira dhizeti asati atombodya kudya kwemanheru.

"Nzira yangu nyowani yekudya yaive nemijenya yakawanda uye masaladi, mafuta ane hutano, mapuroteni kubva munyama, ndichichinjisa zvipfeko zvinotapira zvemafuta emuorivhi uye muto wemonimu, uye kudzikira michero kune avo vane yakadzika fructose senge mabluebheri uye raspberries," anodaro.

Kupa zvihwitsi kwaisave nyore. "Mumwedzi iwoyo wekutanga wabva neshuga, ndakanga ndaneta nemusoro uye nezviratidzo zvakaita sefuru."

Asi pamwedzi wemwedzi, zvese
change. “Simba rangu rakawedzera. Ndakanga ndazorara. Mamoods angu anga asiri
zvakaderera. Ndakanga ndichifara, uye kushushikana uye kushushikana zvaisaratidzika kunge kuri
uko, ”Hayes anodaro.

Ikozvino, makore maviri nehafu mushure mekuenda mushuga-akasununguka, ave kukwanisa kuzvimisa pachezvake zvekudzvinyirira. "Haisi yemunhu wese, asi izvi ndizvo zvakandishandira," anodaro.

Kana
urikufunga kumisa mishonga yekudzvinyirira, shanda nachiremba wako ku
gadzira chirongwa che tapering. Iwe haufanire kumira mishonga yekudzvinyirira
Zvako.

Iko kubatana pakati pechikafu uye hutano hwepfungwa

Sezvo isu tisina mhinduro dzese, biologically, kuseri kwekushushikana uye kushushikana, hapana chikonzero chakajeka nei kushandura chikafu chako kuchichinja manzwiro ako, Knüppel anodaro.

Asi isu tinoziva zvinhu zvishoma. "Vitamin mumuviri zvinobatsira kushanda kwema enzymes ayo anogonesa kuita senge synthesis yeserotonin, inoita basa rakakosha mukufara kwedu," anotsanangura.

Zvichakadaro, shuga yakawandisa yanga iri yekuderedza puroteni inonzi brain-yakatorwa neurotrophic factor (BDNF), iyo inosanganisirwa mukuvandudzika kwekushushikana nekushushikana.

Kune zvimwe zvakare zvinobuda zvinoratidza kuti ura hwedu hunoita basa rakakosha muhutano hwepfungwa.

"Tusingaoneki mumatumbu medu tinokwanisa kutaura nehuropi uye nehurongwa hwakawanda hunogona kutora chinhano mukushushikana nekushushikana, uye kuumbwa kwegutubvu microbiota kunokanganiswa nehutano," Knüppel anowedzera.

Michael Thase, MD, chiremba wepfungwa uye director weMood uye Kushushikana Chirongwa paUniversity yePennsylvania, anoti pane zvimwe zvishoma zvinhu zviri kutamba pano.

“Kana iwe uchirapa kushushikana nemishonga, izvo chaizvo 'zvemashiripiti' makemikari zvigadzirwa zvine basa pamwe pamwe gumi muzana. "Chaizvoizvo kuita kwekushanda nachiremba uye kutsvaga kurudziro yekuziva dambudziko uye kutora matanho ekugadzirisa iro rinonyanya kukosha," anodaro Thase.

"Unogona kuwana izvo zvakawanda zvakanaka mune isina-mushonga kupindira iyo inosanganisira kudya, kurovedza muviri, uye kutaura kune mumwe munhu," anotenda.

Zviri chaizvo paunotanga kuzvitarisira - izvo kutora dhayeti yako zvinoita sekunge - unowana kuzviyeuchidza, Thase anowedzera. “Midzimu yako inonhonga uye ndizvo mushonga unodzvinyirira. ”

Knüppel anobvuma kuti: “Kudya inzira huru yekuzvichengeta nekuzvida-chinhu chakakosha pakurapa kwehunhu (CBT), iyo inowanzoshandiswa kurapa kushushikana uye kushushikana. Ndinotenda kuzviona seunokodzera kuzvitarisira uye nekudaro wakakodzera kupihwa chikafu chinovaka muviri idanho rakakura. ”

Nei zvimwe zvekudya zvichikurudzira

• Mamwe ma enzymes anowanikwa mune zvekudya anosimudzira maserotonin mazinga.
• Shuga ine kushushikana uye kushushikana.
• Ari kubuda anoratidza ura hutano hunoita basa mukuzvidya mwoyo.
• Kudya chikafu chine hutano inzira huru yekudzidzira kuzvitarisira, kwakakosha muCBT.
• Kutora matanho anoshanda kuti udye kudya kunovaka muviri kunogona kuwedzera kukurudzira.

Unofanira kuzviedza here?

Hapana kurapwa kwakakwana uye hapana kurapwa kunoshanda kune wese munhu, anodaro Thase. Nyanzvi mbiri idzi dzinobvumirana kana iwe uine kushushikana kana kushushikana, nhanho yako yekutanga inofanira kunge iri kuwana rubatsiro kubva kune wepfungwa hutano nyanzvi.

Asi kuyedza shanduko yezvikafu zvinoenderana nechero matanho aunofunga iwe nachiremba wako anogona kusimbisa iko kugadzirisa.

Zvakadaro, Thase anoti kudya hakusi sirivheri bara rekuzvidya mwoyo uye kushushikana.

"Ini ndiri wese mukuda kubatsira vanhu kuti vatarise kugwinya kwavo uye chikafu sechirongwa chakazara chekubatsira kupora kubva mukushushikana, asi ini handingavimbe nazvo chete," anodaro Thase.

Kune vamwe, kupindira kwehutano kunogona kushanda zvinoshamisa sekurapa kwekutanga. Asi kune vamwe, kusanganisira vanhu vane matambudziko akadai sebipolar kana schizophrenia, kunamatira kune chakasiyana chikafu kunofanirwa kushandiswa sekuwedzera kune kumwe kurapwa, semushonga, anotsanangura.

Uye kunyangwe Thase isingasanganisi kupindirana kwehutano nevarwere vake, anowedzera kuti aigona kuona ichi chichive chishandiso chevarapi vezvepfungwa kana vezvehutano hwepfungwa kuti vafunge mune ramangwana.

Muchokwadi, kune munda unonzi nutritional psychology urikuwana steam.

"Kune kufamba chaiko kune kufunga uye nzira dzakazara mutsika yedu izvozvi, uye mune zvepfungwa, pane kufamba kune mishonga yakasarudzika, mupfungwa yekuti varwere vedu ndivo vatungamiriri vengarava yavo uye kuronga kwavo kurapwa," anotsanangura kudaro. .

Sezvo vanhu vanowedzera kufarira kumwe kurapa kwakadai seichi uye vachiramba vachiona mhedzisiro, unogona kuona mamwe madhizaini makuru achinyora zvirevo zvezvikafu zvine hutano mune ramangwana.

DIY Bitters Yekunetseka

Rachael Schultz munyori anoshanda akazvimirira uyo anotarisa zvakanyanya kuti sei miviri yedu nehuropi zvichishanda nenzira yavanoita, uye nemabatiro atingaite maviri (pasina kurasikirwa nenjere). Akashanda pane vashandi paShape uye Men's Health uye anobatsira nguva zhinji kuurayi hwenyika hutano uye kugwinya zvinyorwa. Anonyanya kufarira zvekufamba musango, kufamba, kufunga, kubika, uye chaizvo, kofi yakanaka chaizvo. Unogona kumuwana achishanda pa rachael-schultz.com.