Nga Rongoā Whakaora Ngaro e Pā nei ki te Waiora Tinana

Te Rarangi Potopoto: Nga Rongoā Whakaora Ngaro e Pā nei ki te Waiora Tinana

A, ka tirotirohia ngā rongoā whakaora ngaro e pā nei ki te whakaheke taumaha, ka puta ake tētahi rongoā i ētahi atu. Engari, tērā pea ka whai pānga poto tētahi tokorua. He mea nui kia mahara ko ia tangata tōna ake matū tinana, ā, ka rerekē rawa ngā hua o ia tangata.

1. Bupropion (Wellbutrin)

Ki te mea he tino kaha tēnei rongoā i roto i tēnei kete, ko te bupropion (ingoa waitohu Wellbutrin) tērā. Ko te rongoā whakaora ngaro tino hono tonu ki te whakaheke taumaha, ā, ki ētahi wā, kei roto hoki i tētahi rongoā kua whakaaetia mō te whakahaere taumaha.

• Me Pēhea te Mahi: Ka rite ki te nuinga o ētahi atu rongoā whakaora ngaro, ko te bupropion he norepinephrine-dopamine reuptake inhibitor (NDRI). Ko te tikanga, ka mahi tēnei ki ngā matū rereke o te roro—dopamine me te norepinephrine—i te mea ko te SSRIs te nuinga e aro ana ki te serotonin. Ko ēnei neurotransmitters te mahi nui ki te whakahaere i te ngākau me te aro, engari hoki i te kaha me te hiahia kai.
• Ngā Tohu: Kua tino tuhia te hononga i waenganui i te bupropion whakaheke taumaha. I kitea i tētahi rangahau nui, ko ngā tangata kāore e paowa ana e tango ana i te bupropion mō te pouri, ka ngaro te 7.1 pauna i roto i ngā tau e rua puna. Ko tēnei pānga e honoa ana ki tōna kaha ki te whakaoho, ka piki ake te metabolism me te mahi hei tētahi o ngā rongoā whakaora ngaro e whakaheke ana i te hiahia kai. Mō te hunga e rapu ana i te rongoā whakaora ngaro mō te kaha me te whakaheke taumaha, ko te āhua o te bupropion te āhua hei whiriwhiri mā te tangata.

2. Fluoxetine (Prozac)

Ko te Fluoxetine (ingoa waitohu Prozac) tētahi o ngā selective serotonin reuptake inhibitors (SSRIs) tino mōhio. Ko tōna hononga ki te taumaha he moka uaua ake.

• Me Pēhea te Mahi: Ka piki ake te Prozac i ngā taumata o te serotonin i te roro. I ngā wāhanga tuatahi o te rongoā, ka puta tētahi pānga taha o te whakaiti i te hiahia kai me te mate nausea.
• Ngā Tohu: Kua wheako ētahi tangata i te whakaheke taumaha tuatahi, poto nei i te tīmatanga o te tango Prozac. Heoi, ko tēnei pānga he poto noa iho. I kī tētahi arotake matawhānui, ahakoa ka puta te Prozac whakaheke taumaha i roto i ngā marama tuatahi, ko te whakamahi roa (i muri i ngā marama e ono) te nuinga e honoa ana ki te hokinga mai o te taumaha, ā, ki te piki iti rānei o te taumaha puna. Nō reira, ahakoa ka taea e ia te SSRI e pā nei ki te whakaheke taumaha i te tīmatanga, ehara tēnei i te pānga roa.

3. Duloxetine (Cymbalta)

Ko te Duloxetine (ingoa waitohu Cymbalta) he serotonin-norepinephrine reuptake inhibitor (SNRI), te tikanga ka pā tēnei ki te serotonin me te norepinephrine.

• Me Pēhea te Mahi: Pērā i te Prozac, ka taea e Cymbalta te whakaputa i te whakaheke hiahia kai hei pānga taha tuatahi.
• Ngā Tohu: Ko te kōrero mō te Cymbalta whakaheke taumaha he rite tonu ki te Prozac. E whakaatu ana ngā rangahau ka taea e ia te whakaputa i te whakaheke taumaha iti, poto nei ki ētahi tangata. Heoi, i te roa o te wā, ka memeha haere tēnei pānga, ā, ka hoki te taumaha ki te taumata o mua, ā, ka piki iti rānei puna.

He aha te Pā nei ngā Rongoā Whakaora Ngaro ki tō Taumaha i te Tuatahi?

Ko te hononga i waenganui i ngā rongoā whakaora ngaro me te taumaha ehara i te mea he pānga taha kotahi; he hononga uaua tēnei o te matū roro, te metabolism, me te whanonga.

• Pānga ki te Hiahia Kai me te Metabolism: Ka taea e ētahi rongoā te pā tika ki ngā tohu hiakai o tō tinana. Hei tauira, ko te pānga o te bupropion ki te dopamine ka puta te mana'o kua kiki wawe koe. Engari, ko ētahi rongoā whakaora ngaro ka aukati i ngā receptors histamine, ka piki ake te hiahia kai me te hiahia ki te kai warowaihā puna, ka puta he taumaha.
• Ngā Pānga o te Neurotransmitter: Ko te serotonin, norepinephrine, me te dopamine ngā tino mahi a te roro. Ehara i te mea ka whakahaere noa i te ngākau; ka whakahaere hoki rātou i te hiahia kai, te hiahia ki te kai, me te metabolism. Ko te whakarereke i ngā taumata ka puta he pānga ki tō taumaha.
• Ngā Tohu Pai ake o te Pouri (He mea nui tēnei!): I te nuinga o te wā, ehara te whakarereketanga o te taumaha i te pānga matū tika, engari he tohu o te whakaora. Ka taea e te pouri ake te whakararu i te hiahia kai me te kaha. Ka ngaro te hiahia kai o ētahi tangata, ā, ka ngaro te taumaha, ko ētahi ka tahuri ki te kai hei oranga ka piki te taumaha. I te tīmatanga o te rongoā ki te whakapai ake i te kohu o te pouri, ka hoki pea koe ki ō ritenga kai me te korikori tinana i mua i te pouri. Ka hoki mai tō hiahia kai, ka reka ake te kai, ā, ka whai kaha koe ki te tunu me te koa ki te kai anō. Ko tēnei "pānga whakaora" ka puta he piki ake, he heke iho rānei o te taumaha, i runga i tō tūranga timatanga.

Mō te Horopaki: Ngā Rongoā Whakaora Ngaro te Pā Nui ki te Piki Taumaha

Kia mōhio ai ki te pikitanga katoa, he pai ki te mōhio ki ērā rongoā kei tētahi atu taha o te tauine. Ko te māramatanga ki tēnei ka āwhina koe kia kite ai he aha ētahi whiriwhiringa e kiia ana ko te rongoā whakaora ngaro kore pānga ki te taumaha, ko etahi rānei e honoa ana ki te ngaronga. Ko te āwangawanga mō te rongoā whakaora ngaro e pā nei ki te piki taumaha he mea noa, ā, ko ēnei rongoā te nuinga e whakahuatia ana:

• Mirtazapine (Remeron): Ko te nuinga e kiia ana ko te mea tino nui ki te whakaputa piki taumaha, nā te kaha o te pānga ki ngā receptors histamine, ka nui haere te hiahia kai.
• Paroxetine (Paxil): I roto i ngā SSRIs, ko te paroxetine te tino honoa ki te piki taumaha, otirā ki te whakamahi roa.
• Nga Rongoā Whakaora Ngaro Tricyclic (TCAs): Ko tēnei momo tawhito o ngā rongoā whakaora ngaro, tae atu ki te amitriptyline me te nortriptyline, e mōhiotia ana mō te whakaputa piki taumaha.

He mea nui kia mōhio ko ēnei rongoā ka tino whai hua ki te whakaora pouri, ā, mō ētahi tangata, ko ēnei te whiriwhiringa pai.

6 Tohutohu mō te Whakahaere Taumaha i runga i te Rongoā Whakaora Ngaro

Ahakoa ko tēhea rongoā ka whiriwhiria e koe me tō tākuta, kāore koe e kore i tō hauora tinana. Ka taea e ngā whiriwhiringa arorau te whai pānga nui ki te whakahaere taumaha i runga i te rongoā whakaora ngaro ā, ka whakapakari hoki i te whai hua o tō rongoā.

1. Kia Mua te Kai Tōtika: Arotahi ki ngā kai katoa—ngā hua, ngā huawhenua, ngā pūmua hiroki, me ngā witi katoa. Ko ēnei kai ka nui te matūkai me te muka, ka āwhina koe ki te māna'o kua kiki, kua makona, ka whakatau i tō ngākau me tō huka toto.
2. Whakauruhia te Korikori Tinana Auau: Ko te korikori he rongoā whakaora ngaro kaha i a ia anō. Arotahi ki te whakakotahi i te korikori tinana (pērā i te hikoi tere, te eke paihikara rānei) me te whakangungu kaha. Kaore noa iho te korikori e tahu ngā calories, engari ka tukua hoki e ia ngā endorphins, ka piki ake te metabolism, ā, ka pai ake te moe puna.
3. Kia Mau ki tētahi Ture Moe Tōtika: Ko te moe kino ka whakararuraru i ngā homoni e whakahaere ana i te hiahia kai—ghrelin (te homoni "Kei te hiakai ahau") me te leptin (te homoni "Kua kiki ahau"). Arotahi ki te 7-9 haora o te moe kounga ia pō kia mau ai ki te taurite.
4. Whakamahia te Whakaiti Iho i te Nekeneke: Ko te nekeneke te tino take o te kai ohorere. Whakauruhia ngā mahi pērā i te rongoā, yoga, ngā mahi manawa hōhonu, ā, ahakoa te noho noa ki te taiao ki te whakahaere i ngā taumata cortisol o tō tinana me te whakaiti i te hiahia ki te kai hei oranga.
5. Kia Mārama ki te Rahi o te Kai: Ehara i te mea me tatau koe i ia calorie, engari ko te māramatanga ki te rahi o te kai ka āwhina ki te karo i te kai nui atu i te mea e hiahiatia ana, otirā ki te piki ake tō hiahia kai.
6. Kia Whakawhitiwhiti Kōrero ki tō Tākuta: Ko tēnei te taahiraa nui rawa atu. Aroturuki i ngā whakarereketanga o tō taumaha, hiahia kai, ā, ngā taumata kaha ka kōrero ki tō kaiwhakarato. Ka taea e ia te tuku rautaki, te whakakore i ētahi atu take, ā, ki te hiahiatia, kōrero mō te whakarereke i te horopeta, te ngana rānei ki tētahi atu rongoā. Kaua rawa e mutu te tango i tō rongoā me te kore tō aratohu.

Ka taea e tētahi Tākuta te Whakahau Rongoā Whakaora Ngaro mō te Whakaheke Taumaha?

He pātai noa tēnei, ā, he mea nui.

Kia mārama: Kua whakaaetia ngā rongoā whakaora ngaro e te FDA ki te rongoā i ngā mate motuhake pērā i te mate pouri nui, ngā mate āwangawanga, me te mate huarere. Ehara ēnei i te rongoā whakaiti taumaha anake. Ko te whāinga matua o tō tākuta ko te rongoā i tō pouri i te huarahi whai hua, haumaru hoki.

Heoi, ki te mea he pouri tō turoro me ngā āwangawanga mō tōna taumaha, ka taea e tētahi tākuta te whai whakaaro ki te bupropion hei rongoā tuatahi, me te mātauranga ko tōna āhua o te pānga ka pai ake ki ngā whāinga hauora katoa o te turoro. Koinei te take matua mō te kōrero mō te Wellbutrin mō te whakaheke taumaha i roto i ngā wāhi rongoā.

He mea tika hoki kia kī atu, kei reira tētahi rongoā whakahaere taumaha kua whakaaetia e te FDA e kīia nei ko Contrave, he whakakotahitanga o te bupropion me te naltrexone. Ko tēnei rongoā kua whakahauhia mō te whakaheke taumaha, ehara mō te pouri, engari e whakaatu ana tēnei i te mātauranga rongoā o te pānga o te bupropion ki te taumaha puna.

Te Kōrero Matua: Ko Tō Hauora te Mea Nui

Ko te whakatere i te ao o te rongoā hauora hinengaro ka kaha te ngenge, engari kei te pātai kē koe i ngā pātai tika. Ahakoa kei reira ētahi rongoā whakaora ngaro e pā nei ki te whakaheke taumaha, ko te pānga he maha tonu te uaua, ā, he tino tangata takitahi.

Anei ngā mea matua hei mahara:

• Ko te Bupropion (Wellbutrin) te rongoā whakaora ngaro tino pono e honoa ana ki te whakaheke taumaha roa.
• Ko te Fluoxetine (Prozac) me te Duloxetine (Cymbalta) ka taea te whakaputa whakaheke taumaha poto, rangitahi nei ka hoki i te roa o te wā.
• Ko tō arorau—kai, korikori tinana, moe, me te whakahaere nekeneke—e nui ana te tūranga ki tō hauora katoa, ā, ko tō taputapu kaha rawa atu ki te whakahaere taumaha i runga i te rongoā whakaora ngaro.
• Ko te whāinga tuatahi ko te kimi i tētahi rongoā e rongoā whai hua ana i tō pouri.

Whakamahia tēnei mōhiohio ehara ki te whakatau i a koe anō, engari kia rite koe mō tētahi kōrero whai hua. Kōrero ki tō kaiwhakarato hauora. Tukua ngā āwangawanga, kōrero ngā whāinga, ā, mahi tahi ki te kimi i tētahi mahere rongoā e tautoko ana i tō hauora hinengaro me tō tinana.

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Whakatūpato Rongoā: Ko tēnei tuhinga mō ngā take mōhiohio anake, ā, kāore e kiia he tohutohu rongoā. Ko te mōhiohio kei roto i konei ehara i te mea ka whakakapi, ā, kāore rawa e tika kia whakawhiria mō te tohutohu rongoā ngaio. Kōrero tonu ki tō tākuta mō ngā mōrea me ngā painga o tētahi rongoā. Kaua rawa e mutu, e whakarereke rānei i te horopeta o tētahi rongoā me te kore kōrero ki tō kaiwhakarato hauora.

Ki te mea kei roto koe, kei te mōhio rānei koe ki tētahi kei roto i te raruraru, me te hiahia tautoko tonu, waea atu, tuku karere rānei ki te 988 Suicide & Crisis Lifeline i te 988, ā, tirohia te 988lifeline.org.