Abantu abaninzi banomdla wokufumana ukuba yikuphi ukutya okuqukethe i-serotonin, ngenxa yeendumiso zokuba yinto ehle kakhulu eyenza iimoya esihle. Enyanisweni, loo nto inkulumo ethi "i-serotonin ekudleni" iqulethe. I-Serotonin ayikho into okanye i-mineral, kodwa i-hormone eyenziwa ngumzimba womntu ngenxa yokusetyenziswa kokutya ezithile. Esikhundleni segama elithi "ukutya okunotye kwi-serotonin," kuchanekile ukuthetha ngeemveliso ezandisa umxholo wayo emzimbeni.
Yintoni eyenza i-serotonin emzimbeni?
I-Serotonin ngezinye izihlandlo ibizwa ngokuba yi "hormone yolonwabo," kuba nguye onoxanduva lokujonga umoya nomoya. Kubonakala ukuba ukusetyenziswa kweentlobo ezithile zeemveliso kunokuvuselela umveliso walo, ngoko, ukwandisa imvakalelo.
Ubume bexinzelelo, ukudandatheka, ukuphelelwa lithemba - konke oku kuphazamisa umzimba, kubangqineka ukusekwa kwe-metabolism kwaye kwonakalisa kakubi impilo. Ukwazi ukuba yiyiphi imveliso eya kubangela ukuveliswa kwe-serotonin, isimo sakho sengqondo singalawulwa lula.
Ziziphi izinto ezifunekayo kwimveliso ye-serotonin?
Umzimba wenziwe nge-serotonin, kuyimfuneko ukuqinisekisa ukunikezelwa kwe-tryptophan-into eyenza indlela esiyidingayo. Kwanele kuphela 1-2 gram ye-amino acid ngosuku, kwaye uya kuhlala uhlala entle. Khumbula, apho iilwimi ziqulethwe khona, akuyi kuba nzima.
Ukongezelela, ukuveliswa kwe-serotonin, umzimba udinga inani elaneleyo le-B kunye ne-vitamine ye-magnesium. Yaye indlela elula yokuhlakulela le hormone yomzimba kukufumana ushukela olula owaninzi kuzo zonke iilekese. Le ndlela yingozi kakhulu, njengoko kuboniswa ukuba kwiiveki ezimbalwa umntu uxhomekeke kumnandi .
Iimveliso ezandisa i-serotonin
Khumbula ukuba isimo sengqondo siphinde sithonywe yimisebe yelanga kunye nemidlalo. Ngamanye amaxesha, ngeenguqu ebomini, kufuneka uqale ukuya emsebenzini kwaye usoloko u tyelela isitalato, kwaye ubusika - u tyelele rhoqo i-solarium. Ukuba ukhangele i-serotonin ekudleni, okanye kunoko, izinto ezivusa umkhiqizo walo, kuyafaneleka ukujika kwezi zilandelayo:
Ukutya okunotye kwi-carbohydrates elula:
- iilekese - kukulungele ukukhetha abo uthanda ngaphezu kwamanye, nokuba i-tshokoleta, iigwele, i-cheesecake okanye i-marshmallows;
- isonka esimhlophe kunye nama-pastries - ezi mveliso akufanele zithathwe ngabantu abondlayo, kodwa xa kunesidingo esinzulu sokuphucula isimo sengqondo, bafanelekile.
Ukutya okucebile kwi tryptophan:
- ushizi onzima - umnikazi werekhodi, i-100 g yemveliso iqulethe ngokuqhelekileyo imimiselo yemihla ngemihla ye tryptophan;
- iimbotyi kunye neesoya - kukulungele ukusebenzisa i-soya ngendlela ye-soy, kungekhona iimveliso kunye nayo ekubunjweni;
- ama-mushroom ama-oyster kuphela amakhowe achaphazela kakhulu imvakalelo;
- ushizi owenziwe - ongeyityebi kakhulu kwi-tryptophan, kungcono ukuyisebenzisa ngokubambisana nezinye iimveliso;
- i-cottage cheese enamafutha (ikhaya elihle);
- i-buckwheat kunye ne-millet croup (kubo umxholo we-tryptophan awukhulu kakhulu).
Ukutya okucebile kwiithamini ze-B:
- isibindi kunye neminye ngemveliso-mveliso;
- iphalaji ye-oatmeal;
- imvubelo (kuquka ubhiya);
- imifuno enamagqabi, isaladi;
- iibhanana, i-melon, ii-oranges;
- imihla;
- ithanga.
Ukutya okunotyebi kwi-magnesium:
- irayisi emnyama;
- i-fiber ne-fiber;
- iifumba kunye nama-apricots omisiwe;
- elwandle.
Yemihla ngemihla kubandakanywa nokutya kwakho okungenani umkhiqizo omnye kwiqela ngalinye (ngaphandle kwee-carbohydrates elula, ezifanelekileyo ngakumbi kumanyathelo angxamisekileyo), uya kunika inkxaso enhle emzimbeni kwaye uya kuhlala ehlala enhle.