Serotonin mu mankhwala. Kusamalira maganizo anu abwino

M'chaka tikhoza zikuvutitsa maganizo oipa, kugonjetsa maganizo ndi mphwayi. Izi zinachitika akhoza msanga inathetsedwa, kugwiritsa ntchito zina mwa zinthu zimene zimawonjezera kupanga serotonin mu thupi. Serotonin pakokha ali mankhwala, koma bwino, monga izo zinali zinthu zosangalatsa, ndipo kuphatikizapo chakudya, kumapangitsanso kaphatikizidwe ake.

Kodi zimenezi zimachitika? mankhwala amene amapangidwa ubongo wathu, ndi kupanga ake amafuna selenium, pakumwa folic acid, magnesium, calcium, mavitamini E ndiponso C, tryptophan, ndipo zosiyanasiyana mahomoni monga esitirojeni ndi insulin. Serotonin mankhwala akusonyeza pamaso pa zinthu izi mu ndalama zambiri. Nthawizonse mu maganizo abwino, umoyo ndi wokhutira kwathunthu ndi miyoyo yawo, iwo ayenera kukhala tsiku ndi tsiku.

Zamgululi zokhala serotonin, ambiri tamva - izi, ndithudi, chocolate ndi ayisikilimu. Kunyumba kapena kuntchito, inu nthawi zonse kudya chipatso cha chokoleti ndi kumva liwiro la mphamvu zatsopano ndi malingaliro. No ophunzira zodabwitsa ayenera kudya chokoleti pamaso kuika mayeso ofunika. Imathandiza kuti ndende tcheru bwino, motero mphambu apamwamba. Pankhani ntchito, adzakhala waphindu, mupumule ndi kugona - mkulu amasankha. Serotonin amathandiza mu zinthu zonse kudzimva kukhala wopambana ndi wodzaza mphamvu, koma chifukwa choti imbaendesa kugona zipolowe, waukali, mkwiyo, kukondoweza zimabwezera kuchuluka nkhawa.

Choncho kuti alowe mu zakudya wanu zakudya tsiku kuti ali serotonin. Ndicho, mitundu yonse ya nsomba ndi nsomba. Iwo ali wambiri ufulu thupi lathu zinthu, kuphatikizapo Omega-3 mafuta zidulo. Makamaka zabwino chikutanthauza nsomba ndi nsomba. Iwo kuonjezera yopanga ndi timadzi chimwemwe komanso kukhala mu thupi lathu ndi kulimbikitsa zosangalatsa. Singasiyanitsidwe kupanga ake, ndi mapuloteni, ndi pafupifupi mitundu yonse ya nyama, Turkey, nkhuku, nkhumba, ng'ombe, nyama yamwana wang'ombe ndi tchizi.

Kupanga ake anali wabwino, zimawononga mankhwala, monga folic acid. Izi burokoli, sipinachi ndi mkate, koma osati nsaluzi zinkangokhala ufa. Ngati ife kulankhula za zimene mankhwala ali serotonin, osanenapo yowala ndi wolemera, ndi chimodzi chokha cha maonekedwe awo kukulimbikitsani ife, zipatso. A mkangano mphamvu ndi mizimu yabwino anatipatsa gwafa, mango, tsabola belu ndi strawberries. Mwa njira, akatswiri akhala anapeza kuti maganizo athu zikudalira pa mitundu timadya. Bright ndi zokongola mbale anatumiza chizindikiro galimoto ku ubongo ndipo amathandiza kutulutsa serotonin.

ubongo amafuna shuga, ngati inu kuyang'ana serotonin mu zakudya, ayenera kulabadira awo pafupi ndi mitundu yosiyanasiyana ya maswiti. Ndipo si kusokoneza mawonekedwe ndi kudya kawirikawiri, koma ochepa zigawo, ndipo makamaka m'mawa. Onetsetsani kuti Musalole kufooka pang'ono, ngati akatswiri asonyeza kuti milingo serotonin ndi kunenepa ndi mbali imodzi. Iye amatipatsa kumverera mwamsanga chidzalo. Tikawonetsetsa, pamene thupi sikunali kokwanira, tiyenera kudya chinachake, "kulanda vuto."

Kodi chakudya muli serotonin? mndandanda wawo wonse. Kuwonjezera pa pamwamba, tisaiwale wobiriwira masamba, tomato, blueberries, mtedza, dzinthu, komanso mchere zosiyanasiyana flavored. iwo onse ali wofunika kwa serotonin mankhwala. akusowa mu zakudya pa nthawi yaitali kungachititse kuti chitukuko cha munthu weniweni wa maganizo kwambiri. Kwa amene amakhala, ndi njira, ena, "atakhala" pa zakudya okhwima. Njira imodzi Chophweka mwamsanga anakhazikitsa maganizo - kapu amphamvu tiyi onunkhira kapena khofi.