Anthu ambiri amafunitsitsa kupeza zakudya zomwe zili ndi serotonin, chifukwa zimalankhula kuti ndi zinthu zabwino zomwe zimabweretsa chisangalalo . Ndipotu, mawu omwewo "serotonin mu chakudya" ali ndi zolakwika. Serotonin si chinthu kapena mchere, koma mahomoni omwe thupi la munthu limapanga chifukwa cha kugwiritsa ntchito zakudya zina. Mmalo mwa mawu akuti "Zakudya zolemera mu serotonin," ndi zolondola kunena za mankhwala omwe akuwonjezera zomwe zili m'thupi.
Nchiyani chimapereka serotonin ku thupi?
Nthawi zina serotonin imatchedwa "hormone ya chisangalalo," chifukwa ndi iye yemwe ali ndi udindo wabwino wa mzimu ndi chidwi. Zimatsimikiziridwa kuti kugwiritsidwa ntchito kwa mitundu ina ya mankhwala kungapangitse kupanga kwake, motero, kuwonjezera maganizo.
Mkhalidwe wa kupanikizika, kupsinjika maganizo, kukhumudwa - zonsezi zimavulaza thupi, zimagwiritsira ntchito kagayidwe kake kamene kamayambitsa matenda ndipo zimakhudza kwambiri thanzi. Podziwa kuti ndi zinthu ziti zomwe zingayambitse kupanga serotonin, maganizo anu akhoza kukhala ovuta kwambiri.
Kodi ndi zinthu ziti zomwe zimafunika kuti apange serotonin?
Kwa thupi lopangidwa ndi serotonin, m'pofunika kuonetsetsa kuti kupezeka kwa tryptophan - chinthu chomwe chimayambitsa njira yomwe tikufunikira. Zokwanira 1-2 magalamu a amino acid patsiku, ndipo nthawi zonse mumakhala bwino. Kumbukirani, zomwe zilipo, zilibe zovuta.
Kuonjezerapo, pakupanga serotonin, thupi limasowa kuchuluka kwa mavitamini a B ndi magnesiamu. Ndipo njira yosavuta yopangira hormone iyi ya thupi ndiyo kutenga shuga zosavuta zomwe zimapezeka mu maswiti onse. Njirayi ndi yoopsa, monga zatsimikiziridwa kuti m'masabata angapo munthu amadalira zokoma .
Zamakono zomwe zimapanga serotonin
Kumbukirani kuti maganizo amathandizidwanso ndi dzuwa ndi masewera. Nthawi zina, kuti musinthe moyo wanu, muyenera kuyamba kupita kuntchito ndipo kawirikawiri mumachezera mumsewu, ndipo m'nyengo yozizira - nthawi zonse mukachezereni solarium. Ngati mukuyang'ana serotonin mu zakudya, kapena m'malo mwake, zinthu zomwe zimapangitsa kuti ziwonongeke, ndi bwino kutembenukira kuzinthu zotsatirazi:
Chakudya chokhala ndi chakudya chochepa:
- maswiti - ndi bwino kusankha omwe mumakonda kwambiri kuposa ena, kaya ndi chokoleti, mikate, cheesecake kapena marshmallows;
- mikate yoyera ndi zakudya - Zakudyazi sayenera kutengedwera ndi omwe amadya, koma ngati akufunikira kwambiri kusintha malingaliro, ali abwino kwambiri.
Zakudya zolemera mu tryptophan:
- tchizi cholimba - cholembera, 100 g ya mankhwalawa ali ndi chizolowezi chodzaza tsiku ndi tsiku cha tryptophan;
- nyemba ndi soya - ndi bwino kugwiritsa ntchito soya monga ma soy, osati mankhwala ndi zolembazo;
- Bowa wa oyster ndi bowa okha omwe amakhudza kwambiri mtima;
- tchizi lopangidwa - osati wolemera kwambiri mu tryptophan, ndibwino kuligwiritsira ntchito limodzi ndi zinthu zina;
- kanyumba kakang'ono katsiku (nyumba yabwino);
- mankhwala a buckwheat ndi mapira (mkati mwake zolemba za tryptophan sizikulu kwambiri).
Chakudya cholemera mu mavitamini a B:
- chiwindi ndi zina zogulitsa;
- oatmeal phala;
- yisiti (kuphatikizapo mowa);
- masamba obiriwira, saladi;
- nthochi, mavwende, malalanje;
- masiku;
- dzungu.
Zakudya zokhala ndi magnesium:
- mpunga wakuda;
- nthambi ndi mankhwala;
- prunes ndi apricots zouma;
- nyanja kale.
Tsiku lililonse kuphatikizapo zakudya zanu zomwe zimagwiritsidwa ntchito m'gulu lililonse (kupatula chakudya chophweka, chomwe chili choyenera kwambiri pazidzidzidzi), mumapereka chithandizo chabwino kwa thupi ndipo nthawi zonse mudzakhala ndi maganizo abwino.