Serotonin iimveliso. Khathalela ngesimo sakho elungileyo

Entlakohlaza singakwazi iyanditya i imo embi, ukuze soyise badandatheke kunye nokungakhathali. Ezi ziganeko ingagcinwa kwakhona ngokukhawuleza lupheliswe, ukuba ukusebenzisa ezinye iimveliso ukuphakamisa imveliso serotonin emzimbeni. Serotonin ngokwayo ayiqukethanga imveliso, kodwa iqondwa, njengoko kwakunjalo imisebenzi mnandi, kwaye kuquka ukutya, ukuphucula kuyondelelaniswe yayo.

Yenzeka njani le nto? Le into lukhutshwe ingqondo zethu, nangenxa imveliso yayo kufuna selenium, folic acid, nemagnesium, calcium, iivithamini E no C, tryptophan, kunye ezahlukeneyo iihomoni ezifana estrogen kunye insulin. Serotonin kwiimveliso kuthetha phambi ezi zinto kwi mali ubuninzi. Ukuba kusoloko kukho imo elungileyo, intlalo-ntle kunye nolwaneliseko iyonke kunye nobomi babo, kufuneka ukuba yonke imihla apho.

Products serotonin equlathe, abaninzi baye beva - oku, kakade, itshokolethi kunye ice cream. Kusekhaya okanye emsebenzini, ungasoloko ndidle iqhekeza itshokolethi kwaye azive hawu amandla amatsha neembono ezintsha. Akukho bafundi Akumangalisi ke kufuneka ukuba adle yetshokolethi phambi ngokubeka iimviwo ezibalulekileyo. Oku kwenza ingqalelo yoxinaniso ngcono, yaye ngaloo ndlela awona manqaku aphezulu. Xa uvela emsebenzini, kuya kuba nemveliso ngakumbi, niphumle ulale - eliphezulu-grade. Serotonin kunceda kwi iimveliso akusoloko uziva ngempumelelo yaye lwamandla, kodwa ukunqongophala oko kukhokelela ukulala neziphithiphithi, ndlongo, imisindo, uvuselelo ngokugqithiseleyo kunye nexhala zanda.

Ngoko ke, qiniseka ukuba angene ekutyeni zenu ukudla imihla ngemihla, ukuba ziqulathe serotonin. Oko kukuthi, zonke iintlobo intlanzi kunye nentlanzi. Bona ziqulathe amaninzi ilungelo izinto umzimba wethu, kuquka omega-3 asidi okunamafutha. Ingakumbi ezilungileyo kweli intlonipho, tuna kunye nesalmon. Bona ukwandisa imveliso ye hormone ulonwabo nentlalo-ntle emzimbeni wethu nokukhuthaza lokuphumla. Neemfanelo imveliso yawo, kunye neeproteni, yaye phantse zonke iintlobo zenyama, Turkey, inyama yenkukhu, inyama yehagu, inyama yenkomo, yemvu kunye netshizi.

Nemveliso yawo nempumelelo ngakumbi, liyigqibele iimveliso, eziquka folic acid. Le broccoli, ispinatshi kunye nesonka, kodwa yomgubo hayi eyome. Ukuba kuthetha ngayo into iimveliso eziqulathe serotonin, ndingasathethi eziqaqambileyo zizityebi, omnye kuphela inkangeleko yabo velana nathi, yesitrasi. A kugqajukelwa amandla kunye nemimoya ezilungileyo wasinika guava, mango, iipepile intsimbi kunye amaqunube. Hi ndlela leyi, iingcali kudala wafumanisa ukuba imo yethu ixhomekeke ngokupheleleyo sisidla imibala ukutya. dish Bright kwaye inemibalabala ithumela imiqondiso drive engqondweni kwaye inceda ukuvelisa serotonin.

Ubuchopho ifuna iswekile, ngoko xa ukhangela serotonin ekutyeni, kufuneka sinikele ingqalelo zabo kufutshane iintlobo ezahlukeneyo iilekese. Yaye ukumosha imilo udle rhoqo, kodwa incinane kakhulu izahlulo, yaye ngokukhethekayo kusasa. Qiniseka ukuba uvumele wena ubuthathaka encinane, njengoko iingcali lubonise ukuba imigangatho serotonin kunye nokutyeba zinxulumana ngqo. Yena usinika imvakalelo ekhawulezayo nenzaliseko. Kwelinye icala, xa umzimba yayingekho ngokwaneleyo, sisoloko sifuna ukutya into, "bambambe zokudakumba."

Ziziphi izinto ezityiwayo ziqulathe serotonin? uluhlu yabo yonke. Ngaphandle kungentla, kufanele kuphawulwe imifuno eluhlaza, iitumato, iiblueberries, amandongomane, okuziinkozo, kwakunye zinongwe ezahlukeneyo eliphekwe. bonke eziqulathe kubalulekile kweziyobisi serotonin. ukuswela kwabo kwi ekutyeni kwithuba elide kungakhokelela kuphuhliso indoda yokwenene ukudandatheka. Apho kuyo, ngasendleleni, abanye abantu, "ehleli" kwi ukutya engqongqo. Enye yeendlela elula ukubeka ngokukhawuleza mood - ikomityi olomeleleyo iti okanye ikofu aqholiweyo.