Mea ʻai kaumaha

Ua ʻike ʻia kēia maʻi mai ka wā kahiko, ʻoiai ua aʻo nui ʻia ia ma ka XNUMXth kenekulia wale nō, ke hiki mai ka huaʻōlelo "kaumaha»E kuhikuhi aku ai. Ma mua o kēlā, ua kapa ʻia ke ʻano kaumaha a kaumaha hoʻi o nā mea maʻi, i hiki ke hala i mau pule, a i ʻole mau mahina melancholy.

Eia kekahi, ua hoʻohana ʻia ka inoa like e nā mea hōʻola kahiko, me Hippocrates hoʻi. Ma ke ala, ua ʻōlelo ʻo ia "he maʻi kaʻawale ka melankoli, i hele pū ʻia me kekahi mau hōʻailona o ke kino a me ka noʻonoʻo."

ʻO ke kaumaha paha kahi maʻi maʻi a i ʻole kahi kūlana noʻonoʻo weliweli?

I ka makahiki 2013 i ka makasina “Kāleka JAMA"Ua hōʻike ʻia kahi ʻatikala, e like me ka noiʻi a nā ʻepekema ʻAmelika, ua hoʻopili ke kaumaha i 30.6% o nā kāne a me 33.3% o nā wahine. ʻOiaʻiʻo, ʻaʻole nui ka ʻokoʻa, akā hōʻike ia i ka ʻoi aku ka maʻalahi o nā wahine iā ia. Eia hou, i nā ʻāina ʻokoʻa, ʻokoʻa nā helu helu hanana.

ʻO kahi laʻana, e like me ka National Institute of Health and Clinical Excellence (NICE), ma UK, 17 o 1000 kāne a 25 mai 1000 mau wahine i hoʻopili ʻia. Eia nō naʻe, inā mākou e helu i ka poʻe e ʻike nei i nā manaʻo kaumaha, e hoʻonui ana kā lākou helu i waena o nā kāne i 98 mau kānaka ma 1000.

Ua hōʻike ʻia nā noiʻi ma Australia ʻo 1 wale nō o 5 poʻe kaumaha i hele mai i nā loea no ke kōkua, ʻoiai ʻaʻole ʻike ke koena ʻo "ʻeha mau, ka hiamoe a me ka luhi" nā hōʻailona ʻano o ka maʻi noʻonoʻo nui.

Ma ke ala, ʻoiai i nā ʻano mea like ʻole, hōʻike ʻia ke kaumaha ma nā ʻano like ʻole. Hiki i nā kāne a me nā wahine, nā ʻelemākule a me nā ʻōpio ke ʻike i nā ʻōuli like ʻole, i hele pū me nā manaʻo kaumaha, hōʻoluʻolu ʻole iā lākou iho a me ka luhi mau loa. Akā ʻo ka mea maikaʻi ʻole ʻo ia ka mokuʻāina e ola ai ka mea maʻi. He hopena weliweli kēia e hiki ke hoʻopili i ke kino holoʻokoʻa ma ke ʻano holoʻokoʻa a hana i nā loli hou ʻole.

Nā hana no ke kaumaha

ʻAneʻane ʻike ka poʻe āpau i kēia lā ke mālama pinepine ʻia ke kaumaha me nā antidepressants. Eia naʻe, ʻaʻole kūpono kēlā mau lāʻau lapaʻau. Hōʻoia kēia e ka ʻoiaʻiʻo i ka wā kahiko ua mālama maikaʻi ʻia kēia maʻi me ke mele a me kahi ʻano paʻakikī o nā tincture pono.

I kēia lā, i ka mālama ʻana i ke kaumaha, ua ʻōlelo aʻoaʻo nā kauka:

1. 1 e hoʻololi i ke kaʻaahi o ka manaʻo a aʻo e aloha i ka honua a puni ʻoe a me ʻoe iho i loko ona;
2. 2 e hoʻonui i ka manawa me ka ʻohana a me nā hoaaloha;
3. 3 kamaʻilio nui, ʻoiai no ka nui o nā pūnaewele a me nā kolamu no nā poʻe like i kū mai ma ka pūnaewele, e aʻo pū e noho me ka ʻole o ke kaumaha.
4. 4 hele wāwae hou;
5. 5 hoʻoikaika kino;
6. 6 kāpae i nā ʻano maikaʻi ʻole;
7. 7 i ka hopena e hōʻano hou i kāu papaʻai ponoʻī.

Ke ʻai nei i ka hakakā kūpono i ke kaumaha

Ua hōʻike ʻia nā noiʻi hou e pili ana ka poʻe noho ma Scandinavian a me nā ʻāina ʻo ʻAsia i ka liʻiliʻi o ke kaumaha ma mua o nā kamaʻāina o nā ʻāina ʻē. A ʻo ke kiko holoʻokoʻa ka mea a lākou e ʻai ai. ʻ saylelo nā kauka, ʻoiai ʻo ka loaʻa ʻole o ka papaʻai no ke kaumaha, e like me ia, ʻaʻole pono e poina aia kekahi mau meaʻai i hiki ʻole ke kōkua e lanakila ma luna o ia mea, akā pili pū kekahi i ka papa hou o kāna mālama ʻana.

Ke kuhikuhi nei ma ke ʻano he heluna like o ka heluna lehulehu o nā wahi i luna, ua papa inoa nā kauka i nā pūʻulu meaʻai e pono e noho i ka papaʻai o nā mea maʻi a me ka papaʻai o nā kānaka olakino e pale ai i ka ulu ʻana o kēia maʻi.

• Carbohydrates… ʻO lākou nā mea e hoʻoikaika i ka naʻau e hoʻolaha i ka hana o serotonin a pēlā e hoʻomaikaʻi maikaʻi ai i ko mākou noho maikaʻi ʻana. ʻO ka mea wale nō ʻaʻole pono like nā mea āpau. No laila, ʻoi aku ka maikaʻi o ke pani ʻana i kahi donut momona me nā huaʻai, nā mea kanu a me nā palaoa, ʻaʻole ia e pōmaikaʻi wale nō, akā hoʻomaʻemaʻe hoʻi i ke kino ma muli o ka ʻike o ka puluniu meaʻai i loko.
• Nā meaʻai waiwai protein… No ka laʻana, ka moa a i ʻole ka ʻiʻo pipi. Loaʻa iā tyrosine, ka mea e hoʻonui ai i ke kiʻekiʻe o ka dopamine i loko o ke kino. ʻO ka hopena, nalowale nā ​​manaʻo hopohopo o ke kanaka a hoʻomaikaʻi ka noʻonoʻo ʻana, a me ka piʻi ʻana o ke kiʻekiʻe o ka ikehu ola. Ma waho aʻe o ka ʻiʻo ponoʻī, hiki iā ʻoe ke ʻai i ka iʻa, soy a me nā huahana dairy, legumes.
• Nā meaʻai Wikamina B… Hoʻoemi lākou i ka makaʻu o ka hoʻomohala ʻana i kēia maʻi. Eia kekahi, ʻoi aku ka maikaʻi o ka hāʻawi ʻana i ka makemake i nā huaora B2 a me B6, e hoʻopiha ana iā lākou me ka waikawa folic. Hoʻopili kēia i nā huaʻai, nā mea ʻai, nā kīʻaha holoʻokoʻa, nā nati, a me nā legume.
• 'Amino acidsʻoi aku ka tryptophan. Hoʻoulu ʻo ia i ka hana ʻana o ke serotonin a hoʻomaha i ke kaumaha mau loa. I mea e hoʻopiha ai i nā waihona o ke kino me ka tryptophan, pono ʻoe e hoʻokomo i kāu ʻai ʻoi aku ka ʻiʻo, ʻoi aku ka maikaʻi o ka moa, ka iʻa, nā hua manu, nā huahana soy, ke kokoleka, nā legumes a me ka oatmeal.

ʻO nā meaʻai 7 kiʻekiʻe e kōkua ai e hoʻokuʻi i ke kaumaha:

Turmeric. Ua hōʻike ʻia nā noiʻi hou ʻaʻole hiki i kēia wā ke hakakā i ke kaumaha wale, akā hoʻomaikaʻi pū i nā hopena o nā antidepressants.

Tī ʻōmaʻomaʻo. ʻAʻole ia he hopena maikaʻi i ka hana o ka puʻuwai a me ka lolo, akā hōʻoluʻolu hoʻi a hoʻomaikaʻi hoʻi i ke ʻano. ʻO kēia no ka mea loaʻa iā L-theanine, kahi amino acid i komo i ka lolo a loaʻa kahi hopena maikaʻi i ka hana o ka lolo. Eia kekahi, komo koke ia a hana kokoke koke ia.

Iʻa. Loaʻa iā ia nā omega-3 fatty acid, i mea nui no ka hana maʻamau o ka lolo.

Nā hua a me nā hua. Loaʻa iā lākou ka alpha-linolenic acid, a i ʻole kekahi ʻano o ka omega-3 acid, ka mea e hoʻomaikaʻi ai i ka hana o ka lolo, kōkua iā ʻoe e noho mālie a pale i ka hopohopo, a me ka magnesium, i hāʻawi i ka hana o serotonin.

Maiʻa. Loaʻa iā lākou ka melatonin, a i ʻole kahi hōmona e kōkua i ka mālama ʻana i ka hiamoe. Ma hope o nā mea āpau, ʻo ka hiamoe kahi hōʻailona maʻamau o ke kaumaha.

Spinach a limu paha, ʻoiai e hana kekahi ʻano ʻē aʻe. ʻO kēia nā antioxidant kūlohelohe.

ʻO Cocoa. ʻAʻole ia e hoʻomaikaʻi wale i ke ʻano, akā hoʻolaha pū kekahi i ka hana ʻana o nā meaola e normalize ai i ka hana lolo. Eia nō naʻe, ʻoiai ka liʻiliʻi o ka caffeine (100 ml o ka koko mai ka pauka maoli o nā pīni he 5-10 mg o ka caffeine, he ʻeono mau manawa i emi iho ma mua o ke tī a 12-15 mau manawa ma lalo o ke kope), loaʻa i ka cocoa nā mea kūikawā e hoʻonui i ka naʻau a hoʻemi i nā manaʻo o ka hopohopo, e like me ka hoʻokolohua i hōʻike ʻia e nā ʻepekema mai Australia.

I ka hopena, makemake wau e hoʻomaopopo he mea ʻole ke ʻano o ka hana ʻana me ke kaumaha āu e koho ai, ʻo ka mea nui ka manaʻoʻiʻo i kāna kūleʻa. Ma hope o nā mea āpau, ʻaʻole ka manaʻo kaumaha kahi ʻōlelo, akā hoʻokahi wale nō o nā ʻāpana hoʻohui o ke ola o kēia ao.

Ma ke ala, no ka manawa mua mākou e ʻike ia i ka wā hānau, e waiho nei i ka honua ʻoluʻolu o ka makuahine, a ʻaʻole hoʻi e hoʻomanaʻo e pili ana. No laila he mea kaumaha ke kanikau e pili ana i ka mea hiki iā ʻoe ke lawelawe? Paʻakikī.

Hoʻokahi wale nō ola! No laila e hauʻoli kākou!

Ua hōʻiliʻili mākou i nā mea nui e pili ana i ka meaʻai kūpono no ke kaumaha a mahalo mākou inā ʻoe e kaʻana i kahi kiʻi ma kahi pūnaewele a blog paha, me kahi loulou i kēia ʻaoʻao.