Zonse Zokhudza Hormone ya Serotonin!

Hormone ya Serotonin ndi mahomoni ofunikira omwe amapangitsa anthu kukhala osangalala komanso kumakhudza machitidwe awo bwino. Tikudziwa kuti ili ndi ntchito zambiri m'matupi athu, kuyambira pakuwongolera malingaliro mpaka kugaya chakudya. Funso lochititsa chidwi kwambiri la hormone iyi, yomwe imadziwikanso kuti hormone yachimwemwe, ndi "Kodi hormone ya serotonin imakula bwanji?" funso. Ngati mukukumana ndi zizindikiro za kuchepa kwa serotonin ndipo nthawi zonse mumakhala osasangalala, osagona, kapena mukuvutika maganizo, tikukulimbikitsani kuti muwerenge nkhani yonseyi. Tsopano tiyeni tifotokoze njira zasayansi imodzi ndi imodzi momwe mungawonjezere serotonin.

Kodi Serotonin Hormone ndi chiyani?

Serotonin ndi chinthu chomwe chimagwira ntchito ngati neurotransmitter kunyamula zizindikiro pakati pa ma cell a minyewa (neurons) m'thupi lathu. Zimapangidwa mwachibadwa ndi thupi. Mukafunsa zomwe serotonin imachita, choyamba imatithandiza kuwongolera malingaliro athu. Pachifukwa ichi, mankhwala omwe ali ndi serotonin amaperekedwa kwa odwala kuti awonjezere kuchuluka kwa serotonin panthawi yachisokonezo ndi nkhawa. Madokotala amathanso kupereka mankhwala a serotonin kwa odwala omwe ali ndi matenda a serotonin komanso zizindikiro za kuchepa kwa serotonin.

Ntchito za mahomoni a serotonin zimaphatikizapo kukumbukira kukumbukira, kugaya chakudya, komanso kukonza kugona. Komabe, imathandizanso thanzi la mafupa komanso mphamvu zogonana. Hormone ya serotonin, yomwe imapezeka kwambiri m'matumbo athu, imapangidwa mwachilengedwe ndi thupi m'matumbo.

Zizindikiro za Kuperewera kwa Serotonin

Kukhumudwa ndi zovuta zina zamaganizidwe zomwe zimagwirizanitsidwa ndi serotonin ndizochuluka, kutanthauza kuti pali zifukwa zambiri zomwe zimachitikira. Kukhala ndi milingo yochepa ya serotonin yokha sikokwanira kuyambitsa kukhumudwa. Thupi lanu silingathenso kupanga serotonin yokwanira chifukwa cha zinthu zina, monga zakudya ndi kusowa kwa vitamini. (Mwachitsanzo: kusowa kwa vitamini B6 ndi vitamini D) Pakakhala kuchepa kwa serotonin, zizindikiro zina zimachitika:

• matenda amisala
• vuto la kugona
• vuto la m'mimba
• Matenda okhumudwa
• Musakhale osangalala
• Kutaya chilakolako chogonana
• Kufooka

Mungakonde kudziwa: Kodi Ginseng Imawonjezera Mphamvu Zakugonana?

Momwe Mungakulitsire Serotonin Hormone?

Kukhumudwa kumadziwika kuti kumalumikizidwa ndi kusalinganika kwamankhwala muubongo. Choncho, mankhwala oletsa kuvutika maganizo omwe ali ndi serotonin amagwiritsidwa ntchito pochiza matenda a maganizo ndi matenda ena a maganizo. Koma palinso njira zachilengedwe zowonjezera serotonin. Chilichonse kuyambira chakudya chomwe mumadya mpaka kuchuluka kwa kuwala kwa dzuwa komwe timapeza, masewera olimbitsa thupi komanso kugona kwathu kumakhudza kutulutsidwa kwa serotonin. Njira izi:

• Kudya bwino komanso pafupipafupi
• Kudya zakudya zomwe zili ndi serotonin
• Kugona kokwanira komanso kwabwino
• Kuchita masewera olimbitsa thupi
• kugwiritsa ntchito kuwala kwa dzuwa
• Vitamini B6 ndi D zowonjezera
• Omega-3 yowonjezera
• Chithandizo ndi kutikita minofu

Kafukufuku akuwonetsa kuti hormone ya serotonin nthawi zambiri imagwirizana kwambiri ndi kudya komanso kugona. Choncho Kudya zakudya zomwe zili ndi serotonin Zimathandizira kwambiri pakuwonjezera kutulutsa kwa hormone iyi. Ngakhale zakudya zambiri mwachilengedwe zimakhala ndi serotonin, thupi lanu limafunikiranso zakudya zina, monga tryptophan, vitamini B6, vitamini D, ndi omega-3 fatty acids, kuti apange neurotransmitter.

Zifukwa za kuchepa kwa serotonin m'thupi zimaphatikizapo kumwa madzi ochepa, kusowa kwa dzuwa komanso kusadya mafuta okwanira omwe amadziwika kuti ndi athanzi. Kuphatikiza apo, kulimbitsa thupi ndi kuchita masewera olimbitsa thupi, komanso kuchita masewera olimbitsa thupi pafupipafupi, zatsimikiziridwa kuti zimakulitsa milingo ya serotonin. Akatswiri amalimbikitsa kuti anthu akuluakulu athanzi azikhala ndi masewera olimbitsa thupi osachepera mphindi 150 mlungu uliwonse komanso kuchita masewera olimbitsa thupi masiku awiri pa sabata.

Mungakonde kudziwa: Chitani Izi Kuti Mugone Bwino Kwambiri!

Kusisita kumadziwikanso kulimbikitsa kutulutsidwa kwa serotonin ndikuchepetsa kupsinjika kwa mahomoni cortisol. M'maphunziro, pambuyo pa magawo awiri akutikita minofu kwa mphindi 20 operekedwa ndi anzawo, milingo ya serotonin ya anthu idatsika ndi 28% ndipo ma dopamine adatsika ndi 31%. chawonjezeka.

Zakudya Zomwe Zimawonjezera Serotonin Hormone

Zina mwa zakudya zomwe zimatchedwa zakudya zokondweretsa chifukwa zimathandizira kutulutsa kwa serotonin hormone, mazira, nyama, nsomba, mkaka ndi mkaka ndizofunika kwambiri. Chifukwa cha kafukufuku wopangidwa ndi akatswiri, zawoneka kuti puloteni yomwe imapezeka m'mazira imachulukitsa kwambiri madzi a m'magazi. Izi zimawonjezeranso mulingo wa serotonin.

Zakudya zopatsa mphamvu, mapuloteni, mafuta, mavitamini ndi mchere zomwe zimapezeka muzakudya zotsatirazi zimathandizira kuti ubongo utulutse serotonin pamlingo woyenera.

• nthochi
• peyala
• nyemba
• Nkhuku,
• Nyemba za impso
• Dzira
• Nyama yofiira
• Pisces
• sipinachi
• Kabichi
• Walnut
• Amondi
• Mbeu za fulakesi
• Chokoleti chakuda
• Salimoni,
• Tuna
• Kefir
• Yogati

Nthawi zambiri zimadziwika kuti nsomba ndi nyama yoyera zimachulukitsa katulutsidwe ka serotonin. Mitundu yambiri ya nyama, makamaka tuna, Turkey ndi nkhuku, ndi zina mwa nyama zimenezi. Kuonjezera apo, mkaka monga mkaka, buttermilk, kanyumba tchizi ndi tchizi woyera amathanso kufotokozedwa ngati zakudya zomwe zimakupangitsani kukhala osangalala chifukwa zimachulukitsa katulutsidwe ka serotonin. Nthochi ndi avocado zimawonjezera kutulutsa kwa serotonin.