Serotonin ndi chinthu chomwe chimapangidwa m'thupi panthawi ya chimwemwe. Ngati munthu ali wosasamala, nkhawa, ali ndi maganizo oipa, kuvutika maganizo , kugona kumathyoka, izi zikutanthauza kuti serotonin ikukhudzidwa. Serotonin ndi chibadwa cha ubongo chomwe chimapanga ubongo, chomwe chimakhudza kwambiri mtima wa munthu, ubwino wa tulo, ndipo amatha kuchepetsa ululu.
Kodi serotonin imachokera kuti?
Serotonin sichilowa m'thupi ndi chakudya, koma imapangidwa mu ubongo, koma ikhoza kuyambitsidwa ndi zinthu zina, komanso njira zina.
Kodi mungatani kuti muwonjezere kutulutsa serotonin m'thupi?
Choyamba, tiyeni tiyankhule za zinthu zomwe zimapangitsa kuti serotonin ikhale mu ubongo:
Muyenera kudya zakudya zovuta - zimakumba pang'onopang'ono komanso zambiri kuposa zosavuta. Mukhale ndi zakudya zovuta m'zinthu zotere:
- nyemba;
- mkate ndi pasitala kuchokera kumbewu zonse;
- mpunga wakuda (bulauni);
- parsnip;
- mbatata.
Ndikofunika kugwiritsa ntchito mafuta odyera omega-3, omwe ali mu:
- mafuta;
- salimoni;
- masamba ndi mafuta (mwachitsanzo, mbewu za fulakesi);
- mtedza.
Chokoleti yakuda ndiwothandiza kwambiri pakuwonjezeka kwa serotonin. Kuwonjezera apo, imadzutsa komanso mlingo wa endorphins - mahomoni okondweretsa. Zonsezi zimachokera ku kakale yomwe ili mu chokoleti yakuda.
Mitengo yomwe ili ndi caffeine, kuphatikizapo zakumwa zakumwa, siziyenera kugwiritsidwa ntchito. Ngati mumakonda kumwa zakumwazi, muzizimwa mukatha kudya.
Kodi ndingatani kuti ndiwonjezere mlingo wa serotonin m'thupi?
Pali njira zina zowonjezera ma serotonin:
- Zimathandiza kwambiri masewera olimbitsa thupi. Pochita mwakuthupi, tryptophan ikuwonjezeka, yomwe imatsalira pambuyo pa maphunziro kwa nthawi yayitali, ndipo kukhala ndi mtima wabwino kumakhala kwa nthawi yaitali. Ngati palibe mwayi wolowerera masewera, pitani maulendo osachepera ora masana - motero mumayaka mafuta ndikuwonjezera mlingo wa tryptophan ndi serotonin.
- Dzuŵa limatulutsa mpweya wotchedwa serotonin. Kungokankha makatani kumbali ya dzuwa, munthu amasangalala.
- Kupitilira minofu - kumathandiza kuchotsa kutopa, kubwezeretsa, kuchepetsa nkhawa.
- Pewani kupsinjika nthawi zambiri. Phunzirani kudzifotokoza nokha, mwachitsanzo, kukoka, kuimba, kuvina. Thandizani yoga, kupuma kupuma.
- Kukhala paubwenzi wapamtima ndi wokondedwa kumabweretsa chimwemwe ndi chisangalalo.
- Zomwe zimakumbukira bwino zimathandiza kwambiri pogwiritsa ntchito serotonin. Muzikhala ndi nthawi yochuluka pamodzi ndi abwenzi ndi abwenzi, kondwerani pamodzi. Kuti muchotse vuto la kupanikizika, mukhoza kuyang'ana kudzera mu album ya banja.