Abantu abaningi balangazelela ukuthola ukuthi yikuphi ukudla okuqukethe i-serotonin, ngoba kubizwa ukuthi yinto ehle kakhulu eyenza isimo sengqondo esihle. Eqinisweni, inkulumo ethi "i-serotonin ekudleni" iqukethe ukungalungi. I-Serotonin ayiyona into noma i-mineral, kodwa i-hormone eyenziwa ngumzimba womuntu ngenxa yokusetshenziswa kokudla okuthile. Esikhundleni senkulumo ethi "ukudla okucebile ku-serotonin," kulungile kakhulu ukukhuluma ngemikhiqizo ekhulisa okuqukethwe kwayo emzimbeni.
Yini eyenza i-serotonin emzimbeni?
Ngezinye izikhathi iSerotonin ibizwa ngokuthi "i-hormone yenjabulo," ngoba nguye onomthwalo omuhle womoya nomqondo. Kubonakala ukuthi ukusetshenziswa kwezinhlobo ezithile zemikhiqizo kungavuselela ukukhiqizwa kwayo, ngaleyo ndlela, kwandisa isimo sengqondo.
Isimo sokucindezeleka, ukucindezeleka, ukudangala - konke lokhu kuyonakalisa umzimba, kubangele ukuguquka komzimba futhi kuphazamise impilo. Ukwazi ukuthi yimiphi imikhiqizo ezoholela ekhiqizweni kwe-serotonin, isimo sakho sengqondo singalawulwa kalula.
Yiziphi izinto ezidingekayo ekukhiqizeni i-serotonin?
Emzimbeni owenziwe nge-serotonin, kubalulekile ukuqinisekisa ukunikezwa kwe-tryptophan - into edala indlela esidinga ngayo. Kuwanele kuphela 1-2 amagremu ale-amino acid ngosuku, futhi uzohlala uhlala kahle. Khumbula, lapho imikhiqizo iqukethe, ngeke kube nzima.
Ngaphezu kwalokho, ukukhiqizwa kwe-serotonin, umzimba udinga inani elanele lamavithamini B ne-magnesium. Futhi indlela elula yokuthuthukisa le hormone yomzimba ukuthola ishukela elula egcwele kuwo wonke amaswidi. Le ndlela yingozi kakhulu, njengoba kubonakala ukuthi emavikini ambalwa nje umuntu uncike kumnandi .
Imikhiqizo ekwandisa i-serotonin
Khumbula ukuthi isimo sengqondo siphinde sithonywe yimisebe yelanga nemidlalo. Ngezinye izikhathi, ukuze ushintshe empilweni, udinga ukuqala ukuya emsebenzini futhi uvame ukuvakashela emgwaqeni, futhi ebusika - njalo uvakashele i-solarium. Uma ufuna i-serotonin ekudleni, noma kunalokho, izinto ezivusa ukukhiqizwa kwayo, kufanelekile ukuphendukela kulezi zigaba ezilandelayo:
Ukudla okucebile kuma-carbohydrate alula:
- amaswidi - kungcono ukukhetha lezo ozithandayo ngaphezu kwabanye, kungakhathaliseki ukuthi ushokoledi, amaqebelengwane, i-cheesecake noma i-marshmallows;
- isinkwa esimhlophe namakhekhe - lezi mikhiqizo akufanele zithathwe yibo abadlayo, kodwa uma kunesidingo esikhulu sokuthuthukisa isimo sengqondo, bafanelekile ngempela.
Ukudla okucebile ku-tryptophan:
- ushizi onzima - umnikazi werekhodi, i-100 g yomkhiqizo iqukethe isimiso esiphelele se-tryptophan;
- ubhontshisi kanye nama-soya - kungcono ukusebenzisa isoya ngendlela ye-soy, hhayi imikhiqizo nayo ekubunjweni;
- Ama-oyster amakhowe yiwo kuphela amakhowe awenza kakhulu isimo sengqondo;
- ushizi otholiwe - ongacebile kakhulu ku-tryptophan, kungcono ukuyisebenzisa ngokuhambisana neminye imikhiqizo;
- i-fatty cottage cheese (ikhaya elihle kakhulu);
- ukunye okufana nokunye okunye nokwebiwa kwamabele (ngaphakathi kokuqukethwe kwe-tryptophan akukhulu kakhulu).
Ukudla okucebile kumavithamini B:
- isibindi kanye neminye imikhiqizo ngemikhiqizo;
- i-oatmeal porridge;
- imvubelo (kubandakanya ubhiya);
- imifino eluhlaza, amasaladi;
- ubhanana, ama-melon, ama-oranges;
- izinsuku;
- ithanga.
Ukudla okucebile nge-magnesium:
- irayisi omnyama;
- i-bran ne-fiber yezokwelapha;
- umlimi omuncu kanye nama-apricot omisiwe;
- ulwandle kale.
Nsuku zonke kufaka phakathi kokudla kwakho okungenani umkhiqizo owodwa kusuka esigabeni ngasinye (ngaphandle kwamakhemikhali elula, afaneleka kakhulu izinyathelo eziphuthumayo), uzohlinzeka ngokusekela okuhle emzimbeni futhi uyohlala enesimo esihle.