Serotonin e imikhiqizo. Nakekela isimo semizwa yakho emihle

Entwasahlobo singakwazi uhlupho ucasukile, ukunqoba ukucindezeleka futhi singanakwa. Lezi izenzakalo kungenziwa ngokushesha iqedwe, ukusebenzisa ezinye imikhiqizo ukwandisa ukukhiqizwa serotonin emzimbeni. Serotonin ngokwalo eziqukethwe umkhiqizo, kodwa kuyaqondakala, njengoba kwakunjalo imisebenzi ezimnandi, futhi kubandakanya ukudla, ukuthuthukisa zamagama alo.

Kwenzeka kanjani lokhu? Le into kuveza ubuchopho bethu, futhi ukukhiqizwa yayo kudinga selenium, i-folic acid, i-magnesium, i-calcium, amavithamini E no-C, tryptophan, futhi ezihlukahlukene hormone ezifana estrogen futhi nge-insulini. Serotonin emikhiqizweni kusho khona kwalezi izinto ibe yisikali esiphezulu. Ukuze njalo ajabule, inhlalakahle kanye ukwaneliseka Imininingwane ngezimpilo zabo, badinga khona nsuku zonke.

Imikhiqizo equkethe serotonin, abaningi baye bezwa - lena, yebo, ushokoledi kanye ice cream. Ekhaya noma emsebenzini, ungahlala ngidle ucezu ushokoledi futhi uzizwe ngeminako amandla ezintsha kanye nemibono. Ayikho abafundi Yingakho kudingeka udle ushokoledi ngaphambi ngokubeka izivivinyo ezibalulekile. Lokho kwenza lokuhlushwa bazinake kangcono, futhi ngaleyo ndlela amaphuzu aphezulu. Uma kuziwa emsebenzini, liyoba ithele ngokwengeziwe, nokuphumula nokulala - ephezulu grade. Serotonin kusiza imikhiqizo ukuzizwa siphumelela futhi zibe namandla njalo, kodwa ukungabi khona kuholela ukulala thuthuva, ubudlova, ukuqhuma kwentukuthelo, ukukhuthazwa ngokweqile nasekukhathazekeni anda.

Ngakho qiniseka ukuthi ufaka ekudleni ukudla kwakho kwansuku zonke eziqukethe le-serotonin. Okungukuthi, zonke izinhlobo kwasolwandle nenhlanzi. Ziqukethe amaningi ilungelo umzimba wethu izinto, kuhlanganise i-omega-3 okunamafutha acid. ezinhle kulesi sici, tuna ne-salmon Ikakhulukazi. Bona ukwandisa ukukhiqizwa hormone injabulo nenhlalakahle emzimbeni wethu futhi ukukhuthaza aziphumulele. Esisemqoka ukukhiqizwa yayo, namaprotheni, futhi cishe zonke izinhlobo inyama, turkey, inkukhu, ingulube, yenkomo, inyama yenkonyana noshizi.

Ukuze ukukhiqizwa yayo kwaphumelela, uqede imikhiqizo, okuhlanganisa i-folic acid. Lokhu broccoli, isipinashi kanye isinkwa, kodwa ufulawa hhayi bleached. Uma sikhuluma kulokho imikhiqizo aqukethe serotonin, ingasaphathwa egqamile futhi ecebile, nomunye kuphela ngokubukeka kwabo bajabule kuyasijabulisa, ezisawolintshi. A ekuqhumeni amandla futhi ukahle kakhulu wasipha ugwava umango, bell pepper kanye strawberry. By the way, ochwepheshe baye eside ngathola ukuthi imizwa yethu kuxhomeke ngokuphelele imibala ukudla esikudlayo. isidlo egqamile futhi ezimibalabala ithumela amasignali idrayivu ubuchopho futhi usiza ukukhiqiza le-serotonin.

Ubuchopho kudinga glucose, ngakho uma funa serotonin e ukudla, kufanele sinake yabo eduze izinhlobo ezahlukene amaswidi. Futhi ukumosha ukuma bayidle kaningi, kodwa lincane kakhulu izabelo, mhlawumbe ekuseni. Qiniseka ukuthi uziphe ubuthakathaka kancane, njengoba ochwepheshe baye babonisa ukuthi izinga le-serotonin nokukhuluphala ngokweqile kuxhumene ngqo. Usinika umuzwa okusheshayo ekugcwaleni. Ngakolunye uhlangothi, uma umzimba kwakunganele, ngaso sonke isikhathi sifuna ukudla okuthile, "ukuthatha ukucindezeleka."

Yini ukudla aqukethe serotonin? uhlu yabo yokushiswa. Ngaphandle kwezinto ezibalwe ngenhla, kufanele kuphawulwe imifino eluhlaza, utamatisi, aluhlaza okwesibhakabhaka, amantongomane, okusanhlamvu kanye seasonings ahlukahlukene enongiwe. bona bonke aqukethe kubalulekile ukuze serotonin izidakamizwa. ukuntula kwabo ekudleni phezu isikhathi eside kungaholela ukuthuthukiswa indoda yangempela yokucindezeleka okukhulu. Ukuze avame, ngasendleleni, abanye abantu, "ehlezi" on ukudla eqinile. Enye yezindlela elula ngokushesha ukusetha isimo - inkomishi eqinile itiye elimnandi noma ikhofi.