Lindy Valdez
Labo abadla kakhulu inyama ebomvu namasoseji banengozi eyengeziwe yokucindezeleka. Yiqiniso, ziningi ezinye izici ezingase zibe nomthelela ekukhuleni kokucindezeleka. Kodwa-ke, ukudla okunempilo okuphansi kwenyama namasoseji kubhekwa njengengxenye ebalulekile ekwelapheni okuphelele kokudangala.
Ukudla inyama nokudangala
Awugcini nje ngokuba sengozini enkulu yokuba nomdlavuza nesifo senhliziyo, futhi unesikhathi sokuphila esifushane, uma udla inyama ebomvu namasoseji amaningi, usengozini yokuba nesifo sokucindezeleka, njengoba kwembulwa yi-meta kaSepthemba 2020. -ukuhlaziya.
Ucwaningo olwenziwa ngoMashi 2020, lapho abacwaningi baseJohns Hopkins University bethola ukuthi abantu okufanele balashwe esibhedlela ngenxa yesigameko sokuhlanya badla inyama nemikhiqizo yesoseji kaningi kunabantu, lwabonisa ukuthi ukusetshenziswa kwenyama kungaba nomthelela ongemuhle emqondweni. babephilile engqondweni.
Awufuni ukufunda sonke isihloko, kodwa ungathanda ukwazi ukuthi yini ongayenza mayelana nokucindezeleka ngokombono we-naturopathic.
Ama-nitrate emikhiqizweni yenyama nesoseji akhuthaza izinkinga ezingokwengqondo
Kungase kube i-nitrate, esetshenziswa njengesivikelo emikhiqizweni eminingi yenyama, engaba nomthelela ekwandeni. I-Mania iwukuphazamiseka kwengqondo lapho kwenzeka lokho okubizwa ngokuthi iziqephu zokuhlanya, okuphawuleka ngomuzwa owedlulele wenjabulo futhi okungaholela ezenzweni ezingacatshangwa kahle.
Inyama namasoseji kwandisa ingozi yokudangala
Ekuhlaziyweni kwemeta okukhulunywe ngakho ekuqaleni, izifundo eziyi-17 ezinenani eliphelele labahlanganyeli abangaphezu kuka-240,000 zabuyekezwa futhi zahlolwa, okuveze ukuxhumana okubalulekile phakathi kokusetshenziswa kwenyama ebomvu nemikhiqizo yenyama egayiwe kanye nobungozi bokudangala - umphumela wokuthi, ngokusho kososayensi abathintekayo, ingasetshenziswa emicabangweni yokwelapha yesikhathi esizayo kufanele inakwe.
Inyama nemikhiqizo yenyama egayiwe inamafutha amaningi futhi - ikakhulukazi imikhiqizo yenyama egayiwe - ingaba nomthelela omubi ku-axis ye-HPA (bheka ngezansi) futhi ikhuthaze izinqubo zokuvuvukala okungapheli. Kokubili kulimaza isimiso senhliziyo nemithambo yegazi futhi - uma kukhona ukuphazamiseka kwemithambo ebuchosheni - nakho kungandisa ingozi yokucindezeleka ngale ndlela.
Yiqiniso, umuntu kufanele acabangele - ngokusho kwabacwaningi - ukuthi abantu abadla ukudla okunempilo nenyama encane ngokuvamile ababhemi futhi benza imidlalo.
Ukudla okunempilo kuthuthukisa ukudangala
Ukucindezeleka kuvame kakhulu kunalokho ongase ucabange. Abantu abayizigidi ezingu-264 emhlabeni wonke kuthiwa bayathinteka - futhi oyedwa kwabayisithupha uzoba nesigaba sokucindezeleka esikhathini esithile empilweni yakhe. Okubi kakhulu, ukucindezeleka kungaholela ekufeni. Phakathi kwezingane ezineminyaka engu-15 kuya kwengu-29 ubudala, ukuzibulala kuyimbangela yesibili yokufa ngemva kwezingozi.
Nokho, i-psyche kanjalo nokucindezeleka kungathonywa, isb. B. ngokudla okunempilo. Yiqiniso, akuwona wonke ukucindezeleka okuhlobene nokudla, kodwa ukudla-uma kukubi ngokwanele-kungaba nendima ekuthuthukiseni ukucindezeleka noma kukuvimbele ekwelapheni.
Ukuhlaziywa kwe-meta-analysis yezifundo ezingu-11 mayelana nesihloko esithi "umsoco nokucindezeleka" kwanyatheliswa ngo-2012. Kwatholakala ukuthi izithelo ezincane, imifino, amantongomane, ama-legumes, amafutha omnqumo, nama-omega-3 fatty acids adliwayo, ayanda ingozi. yokucindezeleka.
Kodwa sekukhona ucwaningo oluphathekayo lapho abantu abacindezelekile benqunyelwe ukudla okunempilo (okwakuhlale kuphansi ngenyama namasoseji) ukuze babone ukuthi ukucindezeleka nakho kuthuthukile ngoba kungenzeka ukuthi ukudla okungenampilo kuwumphumela wokucindezeleka, ikakhulukazi. njengoba akulula ukunakekela ukudla okunempilo lapho ucindezelekile.
Ukwelashwa kokudla okunomsoco kuze kube nomthelela omkhulu ekucindezelekeni okukhulu, ucwaningo lwango-2017 lwathola. Ingxenye yesithathu yezifundo yayibhekwa njengephulukisiwe ngemva kwezinyanga ezintathu. Eminyakeni emibili kamuva, kwanyatheliswa olunye ucwaningo lapho abahlanganyeli bocwaningo abacindezelekile babengcono kakhulu ngemva kwamasonto amathathu nje ngenxa yoshintsho ekudleni.
Ukudla kungathinta kanjani ukucindezeleka
Ukudla kusiza kakhulu ngokucindezeleka ngoba izakhi eziphezulu zekhwalithi zihilelekile ekwakhiweni kwama-neurotransmitters ebuchosheni futhi zibe nomphumela wokulwa nokuvuvukala (izinqubo zokuvuvukala okungapheli zenzeka ekucindezelekeni).
Ukunikezwa okuhle kwezakhamzimba nakho kuyadingeka ukuze kulawulwe i-hypothalamus-pituitary-adrenal cortex axis eshiwo ngenhla (i-HPA axis ngamafuphi: hypothalamus-pituitary-adrenocortical), elawula ukukhululwa kwe-hormone yokucindezeleka i-cortisol. Lapho ukucindezeleka kwenzeka, i-cortisol iyakhululwa, futhi uma isimo esicindezelayo sesiphelile, i-axis ye-HPA ilawula i-cortisol phansi futhi. Endabeni yokucindezeleka okungapheli, lokhu kokugcina akusenzeki ngesikhathi esithile, futhi - ngaphezu kokuphazamiseka okuningi emzimbeni - ukucindezeleka kungase kwenzeke.
I-Neurogenesis nayo ithonywa ukuhlinzekwa kwezakhi. I-Neurogenesis isho ukwakheka kwezinzwa ezintsha. Kungenzeka ukuthi ama-antidepressants akhulula izimpawu zokucindezeleka kwabanye abantu ngoba akhuthaza i-neurogenesis. Kuyaziwa ngocwaningo lwezilwane ukuthi i-neurogenesis iyehla ekucindezelekeni.
Ngaphezu kwalokho, kuyaziwa ukuthi kukhona ukuxhumana phakathi kwesimo sezitshalo zamathumbu, impilo yamathumbu, kanye nengqondo - futhi njengoba ukudla okunempilo futhi kuphulukisa amathumbu, isizathu somphumela wezokwelapha ezinomsoco ekucindezelekeni kungase futhi kufihleke. lapha.
