Koyi game da abincin serotonin, ingantacce don ɗaga hankalin ku

Mai farin ciki

A cikin duniyar abinci mai ban sha'awa, zamu sami abinci iri-iri waɗanda zasu taimaka mana inganta lafiyarmu, cimma burinmu kuma ya sa mu ji daɗin kanmu, kamar abincin serotonin.

A halin yanzu, akwai da yawa mutanen da ke shan wahala daga lokacin damuwa da damuwa, muna samun a cikin rayuwarmu ta yau zuwa yau yanayi wanda zamu iya shawo kansa da sanya mana damuwa, damuwa da baƙin ciki.

An gudanar da bincike mai nuna hakan abinci mai gina jiki da abincin da muke ci suna da alaƙa kai tsaye con yanayin hankalinmuA saboda wannan dalili, muna so mu yi magana da ku game da mafi kyawun abincin da za a yi don kiyaye mana farin ciki da kuzari, abincin serotonin.

Serotonin wani abu ne wanda yake tasiri tasirin mu kai tsaye, wannan neurotransmitter yana da kyau don kiyaye damuwa da damuwa. 

Da rana, yawanci muna kiyaye lafiyayyen abinci, duk da haka, idan yamma ta yi, mu huta, mu dawo gida kuma mu kan ci abinci mafi muni, mu sayi abinci mara kyau kuma za mu iya yin watsi da abincin ba tare da tunani ba.

rage damuwa a aiki

Abincin Serotonin

Wannan abincin ba ya nufin ƙuntatawa na abinci, ba shi da wahalar ɗauka, ɗayan ne kawai ake ciyar da abincin da ke taimaka mana ƙara matakan serotonin ɗin. Wannan samfurin yana ba da shawarar ƙara waɗannan abincin, wanda ke taimaka mana ɓoye serotonin.

A gaba, zamu gaya muku ainihin abin da ya ƙunsa, menene abincin da yakamata ku cinye da kuma ayyuka don wannan abincin ya taimaka muku zama mai farin ciki da kwanciyar hankali. Wannan abincin, ban da, yana inganta lafiyar jiki da ƙwaƙwalwa, lura da ƙarfafa kanka don gwada shi. 

Abincin abincin Serotonin

Kamar wannan, babu abinci mai wadataccen serotonin, amma abinci mai wadata a cikin tryptophan, wanda shine farkon wannan neurotransmitter. Sabili da haka, idan kuka ƙara yawan cin abinci tare da tryptophan, zaku iya samar da adadin serotonin mai yawa.

Baya ga cinyewaabinci mai arziki a cikin tryptophan, kada ku manta da bitamin, kamar su bitamin C, B1, B6, B9 da B12, calcium da zinc, waɗanda ke taimaka wa wannan tryptophan ɗin ya zama serotonin.

A gefe guda kuma, a cikin abincinku, kuna buƙatar abinci mai wadataccen hatsi, kwaya, kayan lambu, tsaba da kayan lambu, idan zai yiwu, na yanayi ne kuma daga amfanin gona mai ɗorewa. Idan ƙari, za mu raka shi tare da motsa jiki wanda muke so sosai, sZai zama cikakke ga waɗannan endorphins don ƙaruwa da samar da kwanciyar hankali da walwala.

Abinci don yin abincin serotonin

Gaba, muna gaya muku menene waɗancan abinci waɗanda ya kamata ku gabatar da su a cikin abincinku don ku inganta yanayinku kuma kada ku sha wahala daga damuwa ko damuwa.

  • Kifin shudi: yana da arziki a cikin tryptophan, zinc da alli, ban da samun omega-3, wanda ke taimaka mana mu juya.
  • Naman nama kaza, zomo ko turkey suna cikakke don ƙara yawan abincinmu na tryptophan.
  • Qwai: Suna cikakke, musamman gwaiduwa a ciki, tunda yana da wadata a cikin tryptophan da bitamin na rukunin B.
  • Madara: madara, yogurt ko cuku, manufa don inganta yanayinmu.
  • Legends: wake, waken soya da kuma kayan lambu gabaɗaya cikakke ne don cinyewa.
  • Cikakken hatsi: sun fi son canzawar tryptophan zuwa serotonin. Bugu da kari, na bitamin na rukunin B
  • Kwayoyi da tsaba: Daga cikin waɗanda muke nuna alama akwai pistachios da almon, ban da wannan, suna da wadataccen magnesium, kamar kina pumpan kabewa, ko suna sunan sunflower waɗanda suma suna increaseara matakan zinc.
  • 'Ya'yan itace da kayan marmari: don yawan zarensa, fructose, da dukkan bitamin, wadanda suke cikakke kuma suma zasu iya samarda adadin kuzari.
  • Black cakulan: An faɗi abubuwa da yawa game da cakulan, yana da kyau ga jiki kuma yana da kyau don haɓaka ruhunmu, yana da wadata a tryptophan da magnesium.

Mace mai farin ciki ba tare da yara ba

Ara serotonin ɗinka ta halitta

Manufa ita ce shiga cikin ɗabi'ar shan yawancin waɗannan abincin, amma kuma, dole ne mu haɓaka shi da wasu ƙoshin lafiya, kamar al'adar wasu wasanni. 

Muna ba da shawarar cewa ku aiwatar da numfashi na ciki wanda, da kansa, yana da ikon samar da canje-canje a cikin kwakwalwa, yana fifita kwayar halittar kwayoyi kamar su serotonin da endorphins. 

A gefe guda, za mu iya yin wasanni masu ƙarfi, mintuna 15 a rana sun fi isa, zai taimake mu mu haɓaka matakan serotonin.

Yi motsa jiki na motsa jiki, wasanni kamar yoga, wanda ke son maida hankali kuma yana inganta numfashin mu.

Rana da fita yawo yana da amfani ƙwarai, fita don ɗaukar iska mai kyau cikakke ne don haɓaka yanayinmu. Bugu da kari, rana tana bamu bitamin D, a lokacin hunturu yana da mahimmanci mu ci gaba da sunbathe domin kada matakan serotonin mu su ragu.

A ƙarshe, yi ƙoƙarin samun isasshen bacci don jikinka ya huta kuma yana taimaka maka samun ƙwarewar hankali. Hutu mara kyau, ko da matakai na rashin bacci samar da damuwa, ba shi da lafiya kwata-kwata, kwayar halitta ba zata iya cire haɗin dare ba kuma washegari halinmu ya ragu sosai.

Saboda wannan dalili, kada ku yi shakka samu hutu sosai don haka matakan serotonin naku sun daidaitaIdan kuna buƙatarsa, zaku iya ɗaukar nishaɗin shakatawa kafin kuyi bacci.


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