Kudya uye Nutrients yeMania uye Kushungurudzika

Zvemukati

• 1. Mbeu dzose
• 2. Omega-3 fatty acids
• 3. Zvokudya zvine Selenium
• 4. Turkey
• 5. Bhinzi
• 6. Nzungu
• 7. MaProbiotic
• 8. Herbal tii
• 9. Chokoreti yakasviba
• 10. Safuroni
• Zvikafu zvekudzivirira
• Kutora

Iyo yakakwira uye yakadzika ye bipolar kusagadzikana

Bipolar kusagadzikana chirwere chehutano hwepfungwa chinoratidzirwa nekuchinja kwemanzwiro, senge kusiana kwakakwira (kunozivikanwa semania) uye kuderera (kunozivikanwa sekuora mwoyo). Maitiro-ekudzikamisa mishonga uye kurapa kunogona kubatsira kugadzirisa shanduko idzi mumood.

Kugadzira mashoma shanduko kuchikafu chako ndiyo imwe nzira inogona kubatsira kubata manic episodes. Kunyangwe chikafu chisinga rape mania, kusarudza chaicho kunogona kukuita kuti unzwe zvirinani uye kukubatsira zvirinani kubata mamiriro ako.

1. Mbeu dzose

Mbeu dzese hadzisi dzakanaka chete kumoyo wako uye kugaya chikafu. Ivo vanogona zvakare kuve nekudzikamisa mhedzisiro mupfungwa dzako.

Carbohydrate inofungidzirwa kukurudzira uropi hwako kugadzirwa kweserotonin. Iyi inzwa-yakanaka huropi kemikari inobatsira kudzikamisa kushushikana uye inogona kukusiya iwe uchinzwa zvakanyanya mukutonga.

Saka, nguva inotevera paunenge uchinzwa jittery kana kukundwa, bata vamwe vanotsemura zviyo kuti vabate. Dzimwe sarudzo dzakanaka dzinosanganisira:

• chibage chakazara chegorosi
• yose yezviyo pasta
• oatmeal
• mupunga wakasvibira
• quinoa

2. Omega-3 fatty acids

Iyo omega-3 fatty acids eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA) inoita basa rakakosha muuropi hwako. Iwo chikamu chakakosha chemaseru etsinga uye anobatsira kufambisa chiratidzo pakati pemasero aya.

Vatsvagiri vanoramba vachidzidza kuti omega-3s inogona kubatsira kurapa kushushikana, bipolar kusagadzikana, uye mamwe mamiriro ehutano hwepfungwa.

Parizvino, mhedzisiro pane omega-3 zvinowedzera zve bipolar kusagadzikana zvave zviripo. Kuwedzera omega-3s kune inosimbisa mafungiro inoita kunge ichibatsira nezviratidzo zvekushushikana, kunyangwe isina hunyanzvi pane mania.

Nekuti omega-3 fatty acids ane hutano kuhuropi hwako uye nemoyo zvakawandisa, ivo vanokodzera kupinza mukudya kwako. Hove dzemvura inotonhorera dzine huwandu hwakanyanya hweichi chikafu chine hutano.

Zvimwe zvakanaka zvekudya zvinosanganisira:

• salmon
• tuna
• mackerel
• herring
• trout
• halibut
• sardines
• flaxseeds nemafuta avo
• mazai

3. Zvokudya zvine Selenium

Tuna, halibut, uye sardines zvakare akapfuma sosi ye selenium, chinhu chekuteedzera chakakosha kune hutano hutano.

Tsvagiridzo yakawana kuti selenium inobatsira kudzikamisa mamiriro. Selenium kushomeka kwave kuri mukuora mwoyo uye kusagadzikana.

Vakuru vanoda makumi mashanu emakirogiramu (mcg) e selenium mazuva ese, ayo aunowana kubva kuzvikafu zvakadai se:

• Brazil nzungu
• tuna
• halibut
• sardines
• ham
• shrimp
• steak
• Teki
• nyama yechiropa

4. Turkey

Turkey yakakwira muamino acid tryptophan, iyo yakave yakafanana nemanzwiro ekurara anouya pamusoro pako mushure meKutenda kwemanheru.

Kunze kwezvaanofungidzirwa kuti zvinokonzeresa kurara, tryptophan inobatsira muviri wako kugadzira serotonin - kemikari kemupfungwa iyo inobatanidzwa.

Kukwidziridza serotonin kunogona kubatsira panguva yekuora mwoyo zvikamu. Kune zvakare humwe humbowo hwekuti tryptophan inogona kuvandudza mania zviratidzo.

Kana iwe uchida kuyedza tryptophan asi usiri mukuru fan weTurkey, iwe unozviwanawo mune zvekudya zvakaita semazai, tofu, uye chizi.

5. Bhinzi

Ndezvipi bhinzi dema, lima bhinzi, nyemba, soya, uye nyemba zvakafanana. Ivo vese nhengo dzemhuri yemaguru, uye vese vakapfuma sosi yemagnesium.

Kutsvagurudza kwekutanga kunoratidza kuti magnesium inogona kudzora mania zviratidzo kune vanhu vane bipolar kusagadzikana. Kumwe kutsvagurudza kuchiri kudikanwa kuti uone kana chikafu chemagniziyamu-chakapfuma chichivandudza manzwiro.

Panguva ino, kuwedzera nyemba- uye zvinovaka-upfumi bhinzi pakudya kwako hazvigone kukuvadza. Bhinzi dzinogona kukuita gassy paunotanga kudziwedzera mukudya kwako, asi izvo zvinoderera kana ukaramba uchidya.

6. Nzungu

Maamondi, makashews, nenzungu zvakare zvakakwirira mu magnesium. Kunze kwekutsvagisa kunoratidza kuti kwakanaka pane mania, magnesium inobatsira kudzikamisa yakanyanyisa system yetsinga uye inoita chinzvimbo mukugadzirisa kushushikana kwemuviri nekuchengeta mazinga ecortisol mukutarisa.

Inenge hafu yevaAmerica havawani magnesium yakakwana mukudya kwavo, uye kushomeka uku kunogona kukanganisa kushushikana kwavo semhedzisiro. Izvo zvinokurudzirwa kudya kwezuva nezuva kwevakuru ndeye 400-420 milligrams (mg) yevanhurume uye 310-320 mg yevakadzi.

7. MaProbiotic

Ura hwemunhu hwakazara nemamirioni ebhakitiriya. Vamwe vanogara nesu zvakanaka, nepo vamwe vachitirwarisa.

Iyi gut microbiome inopisa mukutsvagisa izvozvi. Masayendisiti ari kuyedza kunzwisisa zvirinani kuti mabhakitiriya ane hutano anosimudzira sei hutano uye immune immune, kusanganisira kudzikisa kuzvimba. Vanhu vane kushushikana vanowanzove nemazinga akakwirira ekuzvimba.

Kuwedzera, vaongorori vari kuona kuti aya marudzi ebhakitiriya anogara matiri anobatsira kudzora mamiriro ehutano hwepamoyo. Mamwe mabhakitiriya anoburitsa mahormone ekudzvinyirira senge norepinephrine, nepo mamwe achiburitsa makemikari anodzikamisa senge serotonin.

Imwe nzira yekukwirisa chiyero ichi inofarira mabhakitiriya ane hutano ndeyekudya maprobiotic - chikafu chine mabhakitiriya mhenyu. Izvi zvinosanganisira:

• yogati
• kefir
• kombucha
• sauerkraut
• kimchi
• miso

8. Herbal tii

Chamomile yave ichishandiswa kwemazana emakore senzira yekurapa yekurapa mudumbu, kushushikana, uye kushaya hope. Ongororo yekutanga iyo chamomile inoburitsa inogona zvakare kubatsira kubvisa kushushikana uye kushushikana.

Kunyangwe izvi zvisina kuratidzwa, kana iwe ukaona kuti kusveta pane chimwe chinhu chinopisa kunozorodza pfungwa dzako, hazvigone kukuvadza kunwa imwe chamomile tii.

9. Chokoreti yakasviba

Chokoreti ndiyo yekupedzisira nyaradzo chikafu - uye yakasviba chokoreti inonyanya kudzikamisa. Nibbling pane imwe-uye-nehafu yetiroko yakasviba zuva nezuva inogona kubatsira kudzikisira kushushikana, sekureva kwechidzidzo cha2009.

Dzidza izvo zvigadzirwa zvekutarisa kana uchitenga chokoreti yakasviba.

10. Safuroni

Iyi tsvuku, tambo-senge zvinonhuwira ndiyo yakakosha mumidziyo kubva kuIndia neMediterranean. Mukurapa, safironi yakave yakadzidzwa nekuda kwekudzikamisa kwayo uye mishonga yekudzvinyirira.

vakawana safuroni yakatorwa kuti ishande pamwe nekurwisa kushushikana seanodzvinyirira senge fluoxetine (Prozac).

Zvikafu zvekudzivirira

Hachisi chikafu chose chinoita kuti unzwe zvirinani. Kana iwe uchinge uchinzwa wired, zvimwe zvekudya uye zvinwiwa zvinogona kukumutsidzira iwe zvakanyanya, kusanganisira izvo zvakakwirira mu caffeine kana doro.

Caffeine inosimudzira iyo inogona kuburitsa jittery manzwiro. Inogona kukwidziridza kushushikana kwako uye nekuita kuti zvikuomere iwe kurara usiku.

Iwe unogona kufunga kuti doro rinotora pamucheto wemanic episode uye rinokuzorodza iwe, asi kuve uine mashoma zvinwiwa kunogona chaizvo kuita kuti iwe unzwe zvakanyanya kumucheto. Doro rinogona kukonzeresa kushaya mvura mumuviri, izvo zvinogona kukanganisa manzwiro ako. Inogona zvakare kukanganisa mishonga.

Zvimwe zvekudya hazvibatanidze zvakanaka nemishonga yebipolar disorder. Kana iwe ukatora monoamine oxidase inhibitors (MAOIs), dzivisa tyramine. MAOIs anogona kukonzera mazinga eiyi amino acid kuti itore, izvo zvinogona kutungamira mukukwira kune njodzi kweropa.

Tyramine inowanikwa mu:

• akwegura chizi
• kurapwa, kugadzirwa, uye kuputa nyama
• chikafu chakavira senge sauerkraut uye kimchi
• soya
• michero yakaomeswa

Zvakare gadza yakakwira-mafuta uye chikafu chine shuga, kunyanya izvo zvakagadziridzwa kana kugadziriswa. Pamusoro pekusava nehutano zvakakwana, izvi zvekudya zvinogona kutungamira mukuwedzera huremu.

Kutsvaga kunoona kuti kuwedzera huremu kunogona kuita kuti bipolar kusagadzikana kurapwa kusanyanya kushanda.

Kumbira chiremba wako kana iwe uchida kudzivirira grapefruit uye grapefruit muto. Ichi chibereko checitrus chinozivikanwa nekudyidzana nemishonga yakawanda yakasiyana, kusanganisira iyo inoshandiswa kurapa bipolar kusagadzikana.

Kutora

Zvimwe zvekudya zvinogona kubatsira kudzikamisa pfungwa dzako, asi hazvisi izvo zvinotsiva chirongwa chekurapa chakatemerwa nachiremba wako.

Usaite chero shanduko kune yako yenguva yekurapa pasina kutaura nachiremba wako kutanga. Panzvimbo iyoyo, funga kuwedzera zvekudya zvine hunyanzvi pakudya kwako kuti ubatsire dzimwe nzira dzekurapa.

Ive neshuwa yekubvunza chiremba wako nezve chero chikafu chaunofanirwa kudzivirira icho chingabatana nemishonga yazvino.