Ke ufuna ukuphakamisa amanqanaba e-serotonin efumaneka emzimbeni wakho, kwaye ufuna ukuyenza ngaphandle kokongezwa okanye imigqaliselo. Ufikile kwindawo efanelekileyo.
Mhlawumbi uziva uphantsi, unomsindo, ungonwabanga. Ngaba oku kuvakala kulungile? Ukuba kunjalo, unokwenza okuthile ngalo mzuzu.
Kule nqaku, siza kuvavanya ngokufutshane indima ye-serotonin emzimbeni nasengqondweni ngaphambi kokujonga iindlela ezininzi ezifanelekileyo zokwandisa imveliso.
Yintoni i-Serotonin kwaye isenzela ntoni?
I-Serotonin yenye yeenombolo ze-neurotransmitters esingafane sihoye kakhulu kubomi bethu bemihla ngemihla. Ukanti amanqanaba akhoyo emzimbeni nasengqondweni yakho angadlala indima enkulu kwiimvakalelo zakho nakwindlela oziphatha ngayo.
I-Serotonin ihlala icingelwa njengemood-stabilizer level ezisezantsi ngokubanzi zikhokelela kwimeko yoxinzelelo, ngelixa amanqanaba aphezulu ehamba kunye noxolo, umxholo, kunye nemvakalelo yokuvuya. Akumangalisi ukuba ujonge ukukhulisa isitokhwe sakho.
Into ongayaziyo kukuba i-serotonin nayo idlala indima ebalulekileyo ekusebenzeni kwamathumbu akho apho i-80-90% yazo zonke iivenkile zakho zifunyenwe. Ukusebenza okunempilo kwenkqubo yakho yamathumbu kuxhomekeke kumthombo othembekileyo nonokuthenjwa we-serotonin. Kukwacingelwa ukuba idlala indima kwindlala kunye nokunqwenela ukutya okuthile (njengoko uza kubona kumzuzwana nje, into oyityayo ikwadlala indima enkulu kubungakanani beli neurotransmitter onayo).
Ngapha koko, i-serotonin idlala indima kwinani elikhulu lezinto eziphilayo kunye nezengqondo kodwa awukho apha kwisifundo sesayensi, ngoko siya kudlula iinkcukacha kwaye sifike kwinto enomdla.
Uyonyusa njani iSerotonin emzimbeni wakho
Le ayisiyiyo inqaku kuphela ngesihloko sokuphakamisa amanqanaba akho e-serotonin. Ngelishwa, baninzi abanye abacebisa izinto ezingasebenzi kakuhle xa ujonga inzululwazi. Kwakhona, asizanga apha ukuba siye kuphando olunzima lwayo yonke loo nto, kodwa qiniseka ukuba icebiso elingezantsi alibonelelwanga kwinto ethe yacingwa ngononophelo kwaye yanikezelwa ngokusekwe kwizibakala.
1. Into Oyityayo Ibalulekile
Uninzi lweengcebiso ezilahlekisayo phaya zigxile kukutya, yiyo loo nto siza kuqala khona.
Uyabona, i-serotonin ihlala iveliswa emzimbeni kwaye ayityiwanga ngqo (nangona ikho okokutya okuthile). Enye yezinto eziphambili ezifunekayo ukwenza i-serotonin i-amino acid ebizwa ngokuba yi-tryptophan. Yinyani esisiseko ekhokelela ekubeni abaninzi bacebise ukutya ukutya okuphezulu kwi-tryptophan njengesisombululo kumanqanaba asezantsi e-serotonin.
Kukho, nangona kunjalo, ngaphezulu kakhulu kunoko.
I-Tryptophan, ngelixa ibalulekile, ayisiyiyo kuphela i-amino acid phaya. Kukho okuninzi okunokufumaneka kuko konke ukutya esikutyayo kwaye, ngelishwa le-tryptophan, zihlala zininzi.
Le ayisiyongxaki inkulu emathunjini apho inokufunxwa kwaye isetyenziswe ngokulula, kodwa ingqondo irhamncwa elinzima ngakumbi. Inesithintelo sokumisa i-nasties engafunekiyo ukuba ingene, kodwa oku kukwalawula ukufunxwa kwee-amino acid egazini. Ngoku, igazi lakho lithwele ii-amino acid kwiiplatelets zalo, kodwa akukho ndawo incinci kuzo. Ii-amino acid ezahlukeneyo kufuneka zikhuphisane. Ngenxa yokuba i-tryptophan inqabile, incinci iyakwazi ukungena egazini xa kuthelekiswa nezinye.
Ngokuqinisekileyo, ndiyazi ukuba ubungekho apha ukuze ufunde isayensi, kodwa bambelela kuyo…
Ixesha elifutshane nelifutshane yile: ukuba utya ukutya okuqulethe uninzi lwee-amino acid, ke umda kwi-tryptophan enokufikelela kwingqondo yakho, apho iguqulwa yaba yi-serotonin.
Ke ngelixa iiproteni ezinje ngenyama, amaqanda, kunye netshizi ziyimithombo elungileyo ye-tryptophan, zikwayimithombo egqwesileyo yoluhlu lwezinye ii-amino acid. Ukutya iproteni, ke, kunokunciphisa amanqanaba e-tryptophan egazini lakho.
Isisombululo kule ngxaki yi-carbohydrate ethobekileyo. Ukugculelwa kakhulu ngokuba ngunobangela wokufumana ubunzima, ukuqunjelwa, kunye nezinye izinto ezingafunekiyo, ii-carbs zinokudlala indima ebalulekileyo ekwandiseni amanqanaba e-serotonin kwingqondo yakho (kwaye ngaloo ndlela uphucula imeko yakho).
Xa usitya iikhabhohbhayithi, umzimba uyaziguqula zibe siswekile kwaye oku kungena egazini. Sonke siyayazi into elandelayo-i-insulin ikhutshiwe ukulawula amanqanaba eswekile yegazi kunye nokugcina la mafutha kwizihlunu nakwizitho zakho. Inqaku elinomdla (kwaye ndiyakuxelela ukuba unomdla ukuba ufunda zonke ezi nkcukacha zintle kwaye ungapheleli nje ekusikeni izinto ezintle) kukuba ii-amino acid ezininzi nazo ziyangeniswa ngexesha lale nkqubo. I-Tryptophan ayifuneki lula kwaye ihlala egazini, oko kuthetha ukuba inokwanda kwi-concentration njengoko abo bakhuphisana nayo befunxwa yimisipha.
Esi sesinye sezizathu zokuba uziva ungcono emva kwesiselo esineswekile okanye i-snack- unika i-tryptophan ithuba elininzi lokufikelela kwingqondo.
Eyona nto ibalulekileyo, isidlo esigqibeleleyo sokuphakamisa imood yakho iya kuba yinto ephezulu kwi-tryptophan, kodwa nayo iphezulu kwii-carbohydrate.
Kodwa linda, kukho okungakumbi. Ii-acid ezinamafutha ezifumaneka kwi-Omega 3 inokuba nefuthe elihle ekusebenzeni kwe-serotonin kwingqondo (kwakhona, asiyi kungena kwiinkcukacha ezininzi). Oku kuthetha ukuba unokufumana i-bang engaphezulu kwempunzi yakho xa isiza kwi-tryptophan oyisebenzisayo.
Kwaye owona mthombo uqhelekileyo we-Omega 3 - iintlanzi ezinje ngeSalmon - sele iphezulu kwi-tryptophan ke iyimpumelelo (ukuba nje ulandela umthetho ongasentla malunga nokutya ii-carbohydrate ngaxeshanye).
Ngoku ka lo mthombo , Olunye lokutya okune-tryptophan-rich.
- ispinatshi
- Ingca yolwandle
- ii-crustaceans ezinje ngononkala, i-crayfish kunye ne-lobster
- isiselo samanzi
- amaqanda
- intlanzi enamafutha
- inyama yomdlalo
- Ndiyiprotheni
- ezinye iimbewu
- itshizi
Ukuba ufuna ukuphakamisa amanqanaba akho e-serotonin ngokutya kwakho, yongeza ukutya okuntla apha kwizicwangciso zakho zokutya qiniseka nje ukuba utya isahlulo esifanelekileyo se-carbohydrate ngaxeshanye (ezintsonkothileyo, ezingafakwanga ii-carbs mhlawumbi zibhetele ukukhuthaza ukucotha, ngakumbi ukukhululwa ye-insulin ukwandisa ubude bexesha apho uxinzelelo lwe-tryptophan egazini luphezulu). Ngale ndlela uya kunika i-tryptophan ithuba elingcono lokufikelela kwingqondo yakho ngokwaneleyo.
Kodwa yintoni, kukho okungakumbi…
2. Phuma elangeni
Ukuveliswa kwe-serotonin kwingqondo yakho kuchatshazelwa ngokuthe ngqo kukukhanya kwelanga oveze kulo. Izifundo zibonise amanqanaba e-serotonin asezantsi kwiinyanga zasebusika kwaye imveliso inyuka ngobude bokuvezwa kunye nokukhanya kokukhanya.
Ngaphezu koko, ukuvezwa kukukhanya kwelanga yeyona ndlela iphambili emzimbeni wakho evelisa ivithamin D ethi, njengeOmega 3 fatty acids, inyuse ukusebenza kwe-serotonin kwingqondo.
kutheni abantu bengakuthandi
3. Amanqanaba akho oMsebenzi enza umahluko
Izifundo ezininzi zenziwe ukuphanda isiphumo sokuzilolonga kwiimvakalelo, kwaye ikhonkco ngoku kuvunyelwene ngalo ngokubanzi. Uphando lubonakalisile ukuba umthambo we-aerobic, ngakumbi, unxulunyaniswa nemveliso eyandisiweyo kunye nokukhululwa kwe-serotonin kwingqondo.
Isizathu esinye soku kukuba xa uphantsi koxinzelelo lomzimba, izihlunu zakho azidingi kuphela amandla, kodwa kunye nee-amino acid ezahlukeneyo. Ezi zii-amino acid ezifanayo esixoxe ngazo ngaphambili kwicandelo lokutya ngokwandisa ukufunxwa kwezi zihlunu, i-tryptophan engakumbi inokwanda egazini kwaye ifikelele kwingqondo.
Ukuhamba ngokukhawuleza okanye ukuhamba ngebhayisikile kuya kuzisa uncumo ebusweni bakho kuba intliziyo yakho ibaleka ngokukhawuleza. Ewe kunjalo, awudingi ukwenza umthambo wakho ngaphandle, kodwa ukuba wenzayo, imeko yakho iya kuxhamla kwezinye izinto ezinje ngonxibelelwano nendalo, kunye nelanga elichazwe apha ngasentla.
Iba ngcono…
4. Zenzele Massage
Ngelixa isayensi ingekacaci ncam ukuba kutheni isebenza, thambisa unyango ibonakalisiwe yandisa amanqanaba e-serotonin emzimbeni. Mhlawumbi kukuchukumisa komntu uqobo, okanye unxibelelwano olunikezela nomnye umntu, okanye enye into ngokupheleleyo. Ndiqinisekile ukuba isizathu asibalulekanga kunempembelelo- eyona nto uyifunayo kukuba umntu abe nokukunika into yokuthambisa yinto ekhuthazayo.
Iziphumo kwi-serotonin ayisiyiyo yodwa nokuba, ukubhucungwa kubonisiwe ukunciphisa amanqanaba e-cortisol (eyona hormone iphambili yoxinzelelo) kunye nokunyusa amanqanaba e-dopamine (enye yaziva ilungile kwi-neurotransmitter).
5. Cinga emva kumaxesha olonwabo
Ukuba ufuna ukunyusa amanqanaba akho e-serotonin, kodwa akukho nanye kwezi zingasentla ezinokukhethwa ngexesha elifanelekileyo, ke kukho indlela elula ngokwenene onokuyenza naphi na nangaliphi na ixesha. Into ekufuneka uyenzile kukukhumbula iinkumbulo ezimnandi ezivela kwixesha elidlulileyo.
Kulungile, ucinga ukuba oku akunakuba nefuthe kwimveliso ye-serotonin okanye kwimfihlo kwingqondo yakho, kodwa kuyenzeka. Isifundo esinye yalatha kunxibelelwano phakathi kokuchaphazela imeko yakho kunye ne-serotonin kwiindawo ezithile zobuchopho.
Ngamanye amagama, ukuba uyazonwabisa ngokukhumbula iinkumbulo ezintle, ungalonyusa inani le-serotonin kwingqondo yakho. Kwelinye icala, ukukhumbula iinkumbulo ezibuhlungu kunokunciphisa amanqanaba afanayo.
Ngoku, inye indlela yokugqibela enokwabelana nani…
6. Yenza i-Ohm yakho ivule
Uqikelele ukuba esinye sezibonelelo zokucamngca kukonyuka kwe-serotonin ejikeleze umzimba kunye nengqondo. Zininzi izifundo unayo kucetyisiwe eli khonkco, ke uluntu lwenzululwazi luyathemba ngokuqinisekileyo ngesiphumo.
Imizuzu engama-30 elula yokucamngca ngengqondo, emva koko, inokwanela ukuthumela amanqanaba okwandisa i-serotonin ekhulayo.
I-Serotonin inefuthe elinamandla kwiimvakalelo zakho, ke ukufuna ukwandisa amanqanaba akho sisenzo sobulumko. Indlela efanelekileyo yokuzinika amandla kukuya kukubaleka ngemini enelanga ngaphambi kokuba utye isidlo esityebileyo kwi-tryptophan kunye nee-carbohydrate ngelixa ucinga ukubuyela kwiintsuku ezimyoli, emva koko ucamngce umzuzwana kwaye uphele ngokuthambisa. Elula!
