Lindy Valdez
Abo batya inyama eninzi ebomvu kunye nesoseji banomngcipheko okhulayo wokudakumba. Kakade ke, zininzi ezinye izinto ezinokuba negalelo ekukhuleni kodandatheko. Nangona kunjalo, ukutya okunempilo okuphantsi kwenyama kunye neesoseji kuthathwa njengento ebalulekileyo kunyango olupheleleyo lokudakumba.
Ukusetyenziswa kwenyama kunye nokudandatheka
Awunayo nje ingozi ephezulu yomhlaza kunye nesifo sentliziyo, kwaye unexesha elifutshane lokuphila, ukuba utya inyama eninzi ebomvu kunye neesoseji, ubeka umngcipheko wokuba noxinzelelo, njengoko kutyhilwe nguSeptemba 2020 meta. -uhlalutyo.
Uphononongo olususela kuMatshi ka-2020, xa abaphandi beYunivesithi yaseJohns Hopkins bafumanisa ukuba abantu ekufuneka benyangwe esibhedlele ngenxa yesifo somntu odla inyama, batya inyama kunye neesoseji rhoqo kunabantu, babonisa ukuba ukusetyenziswa kwenyama kunokuba nefuthe elibi kwingqondo enokuthi kratya. babesempilweni ngokwasengqondweni.
Sukuziva ufuna ukufunda lonke inqaku, kodwa ungathanda ukwazi ukuba ungenza ntoni malunga nokudakumba ngokwembono ye-naturopathic.
I-Nitrates kwimveliso yenyama kunye ne-sausage ikhuthaza iingxaki zengqondo
Isenokuba yi-nitrate, esetyenziswa njengesilondolozi kwiimveliso ezininzi zenyama, ezinokuba negalelo kwi-mania. I-Mania luphazamiseko lwengqondo ngexesha apho oko kubizwa ngokuba yi-manic episodes kwenzeka, ethi iphawuleke ngenxa yovuyo olubaxiweyo kwaye inokukhokelela kwizenzo ezingaqwalaselwanga kakuhle.
Inyama kunye neesoseji zonyusa umngcipheko wokudakumba
Kwi-meta-analysis ekhankanywe ekuqaleni, izifundo ze-17 kunye nabathathi-nxaxheba abangaphezu kwe-240,000 bahlaziywa kwaye bavavanywa, nto leyo yabonisa uxhulumaniso olubalulekileyo phakathi kokusetyenziswa kwenyama ebomvu kunye nemveliso yenyama ecutshungulwayo kunye nomngcipheko wokudakumba - umphumo wokuba, ngokutsho. kwizazinzulu ezibandakanyekayo, zingasetyenziswa kwiikhonsepthi zonyango lwexesha elizayo kufuneka zithathelwe ingqalelo.
Inyama kunye neemveliso zenyama ezicutshungulwayo zinamafutha amaninzi kwaye - ngokukodwa iimveliso zenyama ezicutshungulwayo - ziya kuba nefuthe elibi kwi-axis ye-HPA (jonga ngezantsi) kunye nokukhuthaza iinkqubo ezingapheliyo zokuvuvukala. Zomibini ziyonakalisa inkqubo ye-cardiovascular system kwaye - ukuba kukho ukuphazamiseka kwe-vascular in the brain - kunokunyusa umngcipheko wokudakumba ngale ndlela.
Ngokuqinisekileyo, umntu kufuneka athathele ingqalelo - ngokutsho kwabaphandi - ukuba abantu abadla ukutya okunempilo kunye nenyama encinci ngokuqhelekileyo ababhemi kwaye benze imidlalo.
Ukutya okunempilo kuphucula ukudakumba
Ukudakumba kuxhaphake kakhulu kunokuba unokucinga. Abantu abazizigidi ezingama-264 kwihlabathi jikelele kuthiwa bayachaphazeleka- kwaye omnye kwabathandathu uya kuba nenqanaba lokudakumba ngaxa lithile ebomini bakhe. Okona kubi, ukudandatheka kunokukhokelela ekufeni. Kubantu abaneminyaka eli-15 ukuya kwengama-29 ubudala, ukuzibulala kungoyena nobangela uphambili wokufa emva kweengozi.
Nangona kunjalo, ingqondo kunye nokudakumba kunokuphenjelelwa, umz. B. ngesondlo. Ngokuqinisekileyo, akusiyo yonke into yokudakumba enxulumene nokutya, kodwa ukutya-xa kubi ngokwaneleyo-kunokudlala indima ekuphuhliseni ukudakumba okanye ukukuthintela ekuphiliseni.
I-meta-analysis yezifundo ze-11 malunga nesihloko esithi "isondlo kunye nokudandatheka" yapapashwa kwi-2012. Kwafunyaniswa ukuba isiqhamo esincinci, imifuno, amantongomane, i-legumes, ioli yeoli kunye ne-omega-3 fatty acids idliwe, iphezulu ingozi. yokudakumba.
Kodwa sele kukho izifundo zekhonkrithi apho abantu abadakumbileyo baye banikwa ukutya okunempilo (okwakuhlala kuphantsi kwenyama kunye neesoseji) ukubona ukuba ukudakumba kuphuculwe na kuba kusenokwenzeka ukuba ukutya okungenampilo kusisiphumo sokudakumba, ngakumbi. ekubeni kungekho lula ukunyamekela ukutya okunempilo xa udandathekile.
Unyango lwezondlo luye lwaba nempembelelo enkulu ekudakaleni okukhulu, isifundo se-2017 sifunyenwe. Isiqingatha sesithathu sezifundo zaye zajongwa ukuba zaphiliswa emva kweenyanga ezintathu. Kwiminyaka emibini kamva, kwapapashwa olunye uphononongo apho abathathi-nxaxheba bophando abadakumbileyo babengcono kakhulu emva kweeveki nje ezintathu ngenxa yokutshintsha ukutya.
Indlela ukutya okunokuchaphazela ngayo ukudakumba
Ukutya kunceda kakhulu ngokudakumba ngenxa yokuba izondlo ezikumgangatho ophezulu zibandakanyeka ekubunjweni kwee-neurotransmitters kwingqondo kwaye zinefuthe elichasayo (iinkqubo ezingapheliyo zokuvuvukala zenzeka ekudakaleni).
Unikezelo olufanelekileyo lwezondlo luyafuneka ukulawula i-hypothalamus-pituitary-adrenal cortex axis ekhankanywe ngasentla (i-HPA axis ngokufutshane: hypothalamus-pituitary-adrenocortical), elawula ukukhutshwa kwehomoni yoxinzelelo i-cortisol. Xa uxinzelelo lwenzeka, i-cortisol iyakhululwa, kwaye emva kokuba imeko yoxinzelelo iphelile, i-axis ye-HPA ilawula i-cortisol phantsi kwakhona. Kwimeko yokuxinezeleka okungapheliyo, okokugqibela akusayi kwenzeka ngexesha elithile, kwaye - ngaphezu kweengxaki ezininzi kwi-organism - ukudakumba kunokuthi kwenzeke.
I-Neurogenesis ikwaphenjelelwa kukubonelela ngezondlo. I-Neurogenesis ithetha ukubunjwa kwemithambo-luvo emitsha. Kungenzeka ukuba ii-antidepressants zikhulula iimpawu zokudakumba kwabanye abantu ngenxa yokuba zikhuthaza i-neurogenesis. Kuyaziwa kwizifundo zezilwanyana ukuba i-neurogenesis iyehla kuxinzelelo.
Ukongeza, kuyaziwa ukuba kukho unxibelelwano phakathi kwemeko yezityalo zamathumbu, impilo yamathumbu, kunye nengqondo - kwaye njengoko ukutya okunempilo kuphilisa amathumbu, isizathu sesiphumo sonyango lwezondlo kuxinzelelo sinokufihlakala. Apha.
