Nkhawa ndi vuto lomwe limakhudza anthu mamiliyoni ambiri padziko lonse lapansi. Njira yothanirana ndi nkhawa imaphatikizirapo kusintha kwa moyo ndikuphatikiza zowonjezera zochepetsera nkhawa muzochita zanu zatsiku ndi tsiku. Pochita zinthu zochepetsera nkhawa, kukhala ndi zakudya zopatsa thanzi, komanso kudya zakudya zopatsa thanzi, anthu amatha kuthana ndi nkhawa komanso kukhala ndi thanzi labwino. Cholinga chokhala ndi njira yothanirana ndi nkhawa ndikukulitsa kukhala ndi thanzi labwino komanso kukhala odekha komanso odekha. Popanga kusintha kwa moyo wabwino komanso kumwa mankhwala ochepetsa nkhawa, anthu amatha kukulitsa luso lawo lotha kuwongolera thanzi lawo ndikukhala ndi moyo wokhutiritsa.
Kuda nkhawa ndizochitika zofala, koma kungakhalenso kovutitsa kwambiri. "N'chifukwa chiyani ndikudandaula?" Ili ndi funso lomwe anthu ambiri amafunsa, nthawi zambiri mokhumudwa komanso mosokonezeka. Pali zinthu zambiri zomwe zingapangitse kuti mukhale ndi nkhawa, ndipo kumvetsetsa zinthuzi kungakhale sitepe yofunikira pakuwongolera ndi kuthetsa nkhawa.
Zinthu zonse zachilengedwe komanso zachilengedwe zimatha kuyambitsa nkhawa. Kwa anthu ena, nkhawa ikhoza kukhala chifukwa cha chibadwa cha matenda a maganizo. Muzochitika izi, funso siliri "N'chifukwa chiyani ndikudandaula?" koma kuzindikira kuti kuda nkhawa ndi mbali ya chibadwa chawo. Komabe, ngakhale kwa anthu amene ali ndi chibadwa chawo, zinthu zachilengedwe zimathabe kuchititsa nkhawa. Zochitika pa moyo wopsinjika, zokumana nazo zowawa, ndi kupsinjika kwanthawi yayitali zonse zimathandizira kukula kwa zizindikiro za nkhawa.
Chinthu chinanso chomwe chimagwira ntchito yofunika kwambiri pa nkhawa ndi zinthu zakuthupi. Kusalinganika kwa ma neurotransmitters monga serotonin ndi dopamine kungayambitse zizindikiro za nkhawa. Kusakwanira kwa mahomoni, mavuto a chithokomiro, ndi matenda ena omwe angayambitsenso kukulitsa nkhawa.
Kuphatikiza pa zinthu zachilengedwe komanso zachilengedwe, malingaliro athu ndi zikhulupiriro zathu zimatha kuyambitsa nkhawa. Malingaliro olakwika, monga kuwononga kapena kuchulukitsa, angapangitse kukhala ndi nkhawa mosalekeza. Zikhulupiriro za kulamulira, kusatsimikizika, ndi chitetezo zimakhudzanso zizindikiro za nkhawa. Kwa anthu ena, nkhawa ikhoza kukhala yokhudzana ndi zomwe zidawachitikira m'mbuyomu kapena ma phobias enaake, zomwe zimayambitsa mantha ndi nkhawa.
1. Kudandaula kwambiri
Chimodzi mwa zizindikiro zofala kwambiri za nkhawa ndi kudandaula kwambiri. Izi zingaphatikizepo kudandaula za zochitika za tsiku ndi tsiku, monga ntchito kapena sukulu, komanso nkhawa zambiri za moyo, monga thanzi, banja ndi ndalama. Anthu omwe ali ndi vuto la nkhawa angavutike kuletsa nkhawa zawo ndipo amatha kukumana ndi zizindikiro zakuthupi monga kusakhazikika, kutopa, komanso kulephera kukhazikika.
2. Kukwiya
Chizindikiro china chodziwika bwino cha nkhawa ndi kukwiya msanga. Anthu omwe ali ndi vuto la nkhawa amatha kuchita mantha kapena kukwiya msanga ndipo amatha kukwiya kapena kukwiya chifukwa cha zovuta zazing'ono. Izi zitha kusokoneza maubwenzi ndikupangitsa kuti zikhale zovuta kutenga nawo mbali pazochita zamagulu kapena kucheza ndi ena.
3. Zizindikiro za thupi
Nkhawa ingasonyezenso ngati zizindikiro zosiyanasiyana za thupi, kuphatikizapo kupsinjika kwa minofu, kupweteka kwa mutu, nseru, kunjenjemera, ndi kugunda kwa mtima mofulumira. Zizindikiro zakuthupi izi zimatha kukhala zovutitsa maganizo ndipo zingapangitse munthu kukhulupirira kuti ali ndi matenda akuthupi osati matenda a maganizo.
4. Matenda a tulo
Anthu ambiri omwe ali ndi vuto la nkhawa asokoneza tulo. Izi zingaphatikizepo kuvutika kugona, kugona, kapena kugona bwino. Kusokonezeka kwa tulo kumatha kuwonjezera nkhawa ndikupangitsa kuti zikhale zovuta kugwira ntchito bwino tsiku lonse.
5. Kupewa khalidwe
Anthu omwe ali ndi vuto la nkhawa amatha kuchita zinthu zopewera kuti athe kuthana ndi malingaliro awo. Izi zingaphatikizepo kupewa kucheza, ntchito kapena sukulu, kapena zinthu zina zomwe zingayambitse nkhawa.
Zothandizira kuchepetsa nkhawa nthawi zambiri zimakhala ndi zosakaniza zachilengedwe ndi mankhwala zomwe zimadziwika chifukwa cha kukhazika mtima pansi komanso kusinthasintha maganizo.
Chimodzi mwazinthu zazikulu zomwe zimathandizira pakuchepetsa nkhawa ndikutha kuwongolera kuchuluka kwa ma neurotransmitters muubongo. Ma Neurotransmitters ndi amithenga amankhwala omwe amanyamula zizindikiro pakati pa ma cell a minyewa, ndipo kusalinganika kwa ma neurotransmitters awa kwalumikizidwa ndi nkhawa komanso kusokonezeka kwamalingaliro. Poyang'ana ma neurotransmitters awa, zowonjezera zowonjezera nkhawa zitha kuthandizira kubwezeretsa bwino ndikuchepetsa nkhawa.
Mwachitsanzo, rhodiola rosea, chinthu china chodziwika bwino muzowonjezera zochepetsera nkhawa, zapezeka kuti zimayang'anira kuchuluka kwa serotonin ndi dopamine, ma neurotransmitters awiri omwe amagwira ntchito yofunika kwambiri pakuwongolera malingaliro ndi nkhawa. Powonjezera ntchito za ma neurotransmitters awa, rhodiola imatha kuthandizira kulimbikitsa bata komanso kupumula.
Kuphatikiza pa kulunjika ma neurotransmitters, zowonjezera zowonjezera nkhawa zimakhala ndi zosakaniza zomwe zimakhala ndi nkhawa kapena kuchepetsa nkhawa. Mwachitsanzo, amino acid L-theanine yomwe imapezeka mu tiyi wobiriwira yawonetsedwa kuti imalimbikitsa kupumula komanso kuchepetsa nkhawa komanso nkhawa. L-Theanine imagwira ntchito powonjezera milingo ya GABA, neurotransmitter yomwe imakhudza ubongo.
Ponseponse, zowonjezera zochepetsera nkhawa zimagwiritsa ntchito njira zingapo zochepetsera nkhawa komanso kulimbikitsa bata komanso kukhala ndi moyo wabwino. Poyang'ana ma neurotransmitters, kuwongolera mahomoni opsinjika, ndikulimbikitsa kupumula, zowonjezera izi zimapereka njira yachilengedwe komanso yokwanira yothanirana ndi nkhawa.
Nkhawa ndi vuto lomwe limakhudza anthu mamiliyoni ambiri padziko lonse lapansi. Zitha kutenga mitundu yambiri, monga matenda ovutika maganizo, matenda ovutika maganizo, kapena mantha. Ngakhale pali njira zambiri zochiritsira zomwe zilipo, anthu ena angapeze kuti mankhwala owonjezera nkhawa amatha kuthetsa nkhawa.
1. Magnesium L-Threonate
Magnesium ndi mchere wofunikira womwe umagwira ntchito yofunika kwambiri pakupitilira 300 biochemical reaction m'thupi, kuphatikiza kugwira ntchito kwa minofu ndi minyewa, kuwongolera shuga wamagazi, komanso kuwongolera kuthamanga kwa magazi. Zimadziwika kuti zimakhala ndi zotsatira zochepetsera ubongo ndi dongosolo lamanjenje, zomwe zimapangitsa kuti zikhale chisankho chodziwika kwa iwo omwe akufuna kuthetsa nkhawa.
Magnesium L-threonate ndi mtundu wapadera wa magnesium womwe wawonetsedwa kuti umalowa m'magazi a ubongo bwino kuposa mitundu ina ya mchere. Izi ndizofunikira chifukwa zikutanthauza kuti magnesium L-threonate ikhoza kukhala ndi vuto lalikulu pakugwira ntchito kwaubongo komanso kuwongolera malingaliro.
Kafukufuku akuwonetsa kuti kuchepa kwa magnesium m'thupi kumatha kulumikizidwa ndi chiwopsezo chowonjezereka cha nkhawa komanso kukhumudwa. Powonjezera ndi magnesium L-threonate, anthu amatha kuthandizira thanzi lawo lonse lamalingaliro ndikukhala ndi bata komanso kupumula.
Kafukufuku wofalitsidwa mu nyuzipepala ya Neuron adapeza kuti magnesium L-threonate imathandizira kukumbukira ndi kuphunzira mu makoswe polimbitsa kulumikizana kwa synaptic muubongo. Izi ndi zofunika chifukwa nkhawa ndi kupsinjika maganizo nthawi zambiri zimasokoneza kugwira ntchito kwa chidziwitso, zomwe zimapangitsa kuti zikhale zovuta kuika maganizo ake. Mwa kukonza magwiridwe antchito aubongo, magnesium L-threonate imatha kuthandiza anthu kuthana ndi nkhawa.
Kuphatikiza pa zabwino zomwe zingatheke pakuzindikira, magnesium L-threonate ingathandizenso kuthetsa nkhawa zakuthupi, monga kupsinjika kwa minofu ndi kusakhazikika. Mwa kukhazika mtima pansi dongosolo lamanjenje ndikulimbikitsa kupumula, chowonjezera ichi chimatha kuthetsa mawonetseredwe amthupi a nkhawa, kulola anthu kukhala omasuka ndi matupi awo.
2. Lithiamu orotate
Lithium orotate ndi mchere wachilengedwe womwe wakhala ukugwiritsidwa ntchito kwazaka zambiri pochiza matenda osiyanasiyana amisala, kuphatikiza kuthetsa nkhawa.
Lithium orotate imaganiziridwa kuti imagwira ntchito posintha zochita za neurotransmitter muubongo, makamaka powonjezera kupanga serotonin. Serotonin ndi messenger wamankhwala omwe amathandizira kuwongolera malingaliro, chisangalalo, ndi nkhawa. Miyezo yotsika ya serotonin idalumikizidwa ndi zovuta zosiyanasiyana zamaganizidwe, kuphatikiza nkhawa. Powonjezera milingo ya serotonin, lithiamu orotate ikhoza kuthandizira kuthetsa nkhawa ndikuwongolera thanzi labwino.
Kafukufuku wofalitsidwa mu nyuzipepala ya Neuropsychobiology anapeza kuti lithiamu orotate inathandiza kuchepetsa zizindikiro za nkhawa ndi chipwirikiti mwa zidakwa.
Kuphatikiza apo, lithiamu orotate yawonetsedwa kuti ili ndi mphamvu zoteteza ubongo, kutanthauza kuti imatha kuteteza ubongo ku kuwonongeka komwe kumachitika chifukwa cha nkhawa komanso nkhawa. Kupanikizika kosalekeza ndi nkhawa zimatha kuyambitsa atrophy ya hippocampus, gawo laubongo lomwe limayang'anira kusinthasintha komanso kukumbukira. Poteteza ubongo ku zotsatirazi, lithiamu orotate ingathandize kupewa kukula kwa vuto la nkhawa.
3.NAC
Kafukufuku akuwonetsa kuti NAC imatha kuthetsa nkhawa zosiyanasiyana, kuphatikizapo matenda ovutika maganizo, matenda a chikhalidwe cha anthu, ndi matenda osokoneza bongo. Njira yake yochitira zinthu imakhulupirira kuti imakhudza kuwongolera kwa glutamate, neurotransmitter yomwe imathandizira kwambiri pakuyankha kupsinjika kwa ubongo. Mwa kuwongolera milingo ya glutamate, NAC ikhoza kuthandizira kubwezeretsa bwino ndikuchepetsa kuopsa kwa zizindikiro za nkhawa.
Kafukufuku wofalitsidwa mu Journal of Clinical Psychopharmacology anapeza kuti odwala OCD omwe adatenga NAC adakumana ndi zizindikiro zochepa kwambiri poyerekeza ndi omwe adatenga placebo. Kupeza kolimbikitsaku kukuwonetsa kuti NAC ikhoza kukhala yowonjezera pazosankha zamankhwala zamatenda okhudzana ndi nkhawa.
Kuphatikiza pa zomwe zingakhudze ma neurotransmitters, antioxidant ya NAC imaganiziridwanso kuti imathandizira pazovuta zake (zochepetsa nkhawa). Kupsinjika kwa okosijeni kumachitika pakakhala kusamvana pakati pa ma free radicals ndi ma antioxidants m'thupi, ndipo kumalumikizidwa ndi nkhawa ndi zovuta zina zamalingaliro. Pochepetsa ma radicals aulere komanso kuchepetsa kuwonongeka kwa okosijeni, NAC ikhoza kuthandizira kuthetsa nkhawa komanso kulimbikitsa thanzi.
Kuphatikiza apo, NAC yapezeka kuti ili ndi zotsutsana ndi zotupa, zomwe zimadziwikanso kuti zimathandizira pakukula komanso kukulitsa zovuta za nkhawa. Poyang'ana kutupa muubongo ndi thupi, NAC ikhoza kuthandizira kukhazika mtima pansi dongosolo lamanjenje ndikuchepetsa zizindikiro zakuthupi ndi zamaganizidwe za nkhawa.
4. L-theanine
L-Theanine ndi imodzi mwazinthu zodziwika bwino zochepetsera nkhawa. L-theanine ndi amino acid yomwe imapezeka mu tiyi ndipo imadziwika chifukwa cha kukhazika mtima pansi. Zimagwira ntchito powonjezera kupanga kwa GABA, neurotransmitter yomwe imalimbikitsa kupuma komanso kuchepetsa nkhawa. Kafukufuku akuwonetsa kuti L-theanine imatha kuthandizira kuchepetsa nkhawa komanso kukonza magwiridwe antchito anzeru. Anthu ambiri amaona kuti n’zothandiza kuthetsa nkhawa za tsiku ndi tsiku komanso kulimbikitsa bata.
5. Omega-3
Omega-3 fatty acids ndiwonso njira yotchuka yochepetsera nkhawa. Omega-3 ndi mafuta ofunikira omwe amapezeka mu nsomba zamafuta, nthanga za fulakesi, ndi mtedza. Zasonyezedwa kuti zili ndi ubwino wambiri wathanzi, kuphatikizapo kuchepetsa kutupa, kukonza thanzi la mtima, ndi kupititsa patsogolo ntchito za ubongo. Kafukufuku akuwonetsanso kuti omega-3 fatty acids angathandize kuchepetsa nkhawa komanso kulimbikitsa maganizo abwino. Kafukufuku wina wapeza kuti anthu omwe amadya kwambiri omega-3s amakhala ndi nkhawa zochepa komanso amakhala ndi chiopsezo chochepa chokhala ndi nkhawa.
Kuphatikiza pa kutenga zowonjezera kuti zithandizire kuthana ndi kuchepetsa nkhawa, ziphatikizeni ndi moyo wathanzi kuti muchepetse nkhawa mwachilengedwe ndikuyambiranso kukhala bata ndi kuwongolera m'moyo wanu.
1. Yesetsani kukhala oganiza bwino ndi kusinkhasinkha
Kulingalira ndi kusinkhasinkha ndi zida zamphamvu zochepetsera malingaliro ndi kuchepetsa nkhawa. Mwa kuyang’ana pa zimene zikuchitika masiku ano n’kusiya kuda nkhawa za m’tsogolo kapena zodandaula za m’mbuyo, mukhoza kukulitsa mtendere wamumtima ndi bata. Yambani ndi mphindi zochepa za kulingalira kapena kusinkhasinkha tsiku lililonse ndipo pang'onopang'ono onjezerani nthawi pamene mukumva bwino ndi chizolowezicho. Pali mapulogalamu ambiri ndi zida zapaintaneti zomwe zingakutsogolereni m'malingaliro ndi kusinkhasinkha, zomwe zimapangitsa kuti zikhale zosavuta kuphatikiza izi m'moyo wanu watsiku ndi tsiku.
2. Muzichita masewera olimbitsa thupi nthawi zonse
Kuchita masewera olimbitsa thupi sikumangopindulitsa thanzi lanu, komanso kumakhudza kwambiri thanzi lanu lamaganizo. Kuchita masewera olimbitsa thupi nthawi zonse kumatulutsa ma endorphin, omwe amawonjezera kusinthasintha kwachilengedwe komanso amathandizira kuchepetsa nkhawa ndi nkhawa. Kaya ndikuyenda, kuchita maseŵera a yoga, kapena kuchita masewera olimbitsa thupi kwambiri, kupeza njira yochitira masewera olimbitsa thupi yomwe mumakonda komanso yomwe mungathe kuchita nthawi zonse kungathandize kwambiri kuti mukhale ndi thanzi labwino m'maganizo ndi m'maganizo.
3. Idyani zakudya zopatsa thanzi
Zomwe mumadya zimatha kukhudza kwambiri thanzi lanu. Kudya zakudya zokhala ndi zipatso, ndiwo zamasamba, mbewu zonse, ndi zomanga thupi zowonda zimatha kupereka michere yofunika yomwe imathandizira thanzi laubongo ndikuchepetsa nkhawa. Kuonjezera apo, kuchepetsa kudya kwa caffeine, mowa, ndi zakudya zowonongeka kungathandize kuchepetsa nkhawa komanso kuchepetsa nkhawa. Ganizirani kudya zakudya zokhala ndi omega-3 fatty acids, monga nsomba za salmon, flaxseeds, ndi walnuts, chifukwa zakudyazi zasonyezedwa kuti zimakhala ndi thanzi labwino m'maganizo.
4. Muzigona mokwanira
Kugona kwabwino n’kofunika kwambiri kuti mukhale ndi thanzi labwino m’maganizo ndi m’maganizo. Kusagona tulo kungayambitse nkhawa komanso kumapangitsa kuti zikhale zovuta kulimbana ndi nkhawa. Yesetsani kugona kwa maola 7-9 usiku uliwonse ndikukhala ndi nthawi yopumula kuti muzitha kugona mokwanira. Kupewa zowonera ndi kuchita zinthu zolimbikitsa musanagone, kupanga malo ogona omasuka, komanso kuyeseza njira zopumula monga kupuma mozama kapena kutambasula pang'ono kungathandize kukonza kugona komanso kuchepetsa nkhawa.
5. Fufuzani chithandizo ndi maulumikizi
Kudzimva kukhala wosungulumwa komanso kukhala wosungulumwa kumawonjezera nkhawa, choncho ndikofunika kupeza chithandizo ndi kulumikizana ndi ena. Kaya ndikulankhula ndi bwenzi lodalirika kapena wachibale, kulowa m'gulu lothandizira, kapena kuyankhula ndi katswiri wa zamaganizo, kufunafuna chithandizo kungapereke chitonthozo ndi chilimbikitso pa nthawi zovuta. Kulumikizana ndi ena omwe amamvetsetsa zomwe mukukumana nazo kungakupatseni mwayi wokondana komanso kutsimikizira, ndipo kungakuthandizeni kupeza malingaliro atsopano ndi njira zothetsera nkhawa.
Mukafuna chithandizo chabwino chothandizira kuchepetsa nkhawa, pali zinthu zingapo zomwe muyenera kuziganizira. Choyamba, ndikofunikira kuyang'ana chithandizo chapamwamba chothandizira nkhawa. Izi zimatsimikizira mtundu wa chowonjezeracho, ndipo khalidwe labwino limatanthauza kuti bioavailability ndi kuyamwa bwino. Kuphatikiza apo, tikulimbikitsidwa kusankha zowonjezera zomwe zimapangidwa ndi kampani yodziwika bwino yomwe ili ndi mbiri yotsimikizika yopanga zinthu zapamwamba kwambiri. Yang'anani certification monga Good Manufacturing Practices (GMP) kuti muwonetsetse kuti malonda ali abwino komanso otetezeka.
Zikafika pazowonjezera, sizinthu zonse zomwe zimapangidwa mofanana. Ndikofunikira kusankha chowonjezera kuchokera ku mtundu wodziwika bwino wokhala ndi mbiri yotulutsa zinthu zapamwamba kwambiri. Yang'anani mitundu yomwe ili yowonekera pazosakaniza ndi njira zopangira komanso kukhala ndi kasitomala wabwino. Komanso, ganizirani ngati chowonjezeracho chayesedwa ndi gulu lachitatu kuti likhale labwino komanso loyera.
Malingaliro a kampani Suzhou Myland Pharm & Nutrition Inc. yakhala ikuchita bizinezi yazakudya zopatsa thanzi kuyambira 1992. Ndi kampani yoyamba ku China kupanga ndi kugulitsa mbewu za mphesa.
Pokhala ndi zaka 30 zachidziwitso komanso motsogozedwa ndiukadaulo wapamwamba komanso njira yokongoletsedwa kwambiri ya R&D, kampaniyo yapanga zinthu zambiri zopikisana ndikukhala kampani yowonjezera ya sayansi ya moyo, kaphatikizidwe kazinthu ndi ntchito zopanga.
Kuphatikiza apo, kampaniyo ndinso wopanga olembetsedwa ndi FDA, kuwonetsetsa kuti thanzi la anthu likhale lokhazikika komanso kukula kosatha. Zipangizo zamakampani za R&D ndi zida zopangira ndi zida zowunikira ndi zamakono komanso zogwira ntchito zambiri, ndipo zimatha kupanga mankhwala pa milligram mpaka ton motsatira miyezo ya ISO 9001 ndi machitidwe opanga GMP.
Q: Ndi njira yotani yothanirana ndi nkhawa?
Yankho: Njira yothetsera nkhawa imaphatikizapo kuphatikiza kusintha kwa moyo ndi kugwiritsa ntchito mankhwala ochepetsa nkhawa kuti athe kuthana ndi nkhawa, m'maganizo, komanso m'malingaliro.
Q: Ndi kusintha kotani pa moyo komwe kungathandize kuchepetsa nkhawa?
Yankho: Kusintha kwa moyo monga kuchita masewera olimbitsa thupi nthawi zonse, kudya zakudya zoyenera, kugona mokwanira, komanso njira zochepetsera nkhawa kungathandize kuchepetsa nkhawa.
Chodzikanira: Nkhaniyi ndi yachidziwitso chokhacho ndipo siyenera kuwonedwa ngati upangiri wachipatala. Zina mwazolemba zamabulogu zimachokera pa intaneti ndipo sizodziwika. Webusaitiyi ili ndi udindo wokonza, kusanja ndi kusintha zolemba. Cholinga chopereka zambiri sikutanthauza kuti mukugwirizana ndi maganizo ake kapena kutsimikizira kuti zomwe zili m'nkhaniyi ndi zoona. Nthawi zonse funsani dokotala musanagwiritse ntchito zowonjezera zowonjezera kapena kusintha ndondomeko yanu yachipatala.
Nthawi yotumiza: Dec-20-2023
