Okwangoku, zininzi abantu abanengxaki yamaxesha oxinzelelo kunye noxinzelelo, Sifumana kwimihla ngemihla iimeko esinokoyisa kwaye zisenze sinovalo, ixhala kunye nosizi.
Izifundo zenziwe zibonisa ukuba isondlo kunye nokutya esikutyayo zihambelana ngokuthe ngqo nge imeko yethu yengqondoNgesi sizathu, sifuna ukukuxelela malunga nokutya okusemandleni ukuze sizigcine sonwabile kwaye sinamandla, ukutya kwe-serotonin.
I-Serotonin yinto echaphazela ngokuthe ngqo imo yethu, le I-neurotransmitter ilungele ukugcina uxinzelelo kunye noxinzelelo.
Ngexesha lasemini, sihlala sigcina ukutya okunempilo, nangona kunjalo, xa kuhlwile, siyaphumla, sigoduka kwaye sihlala sitya kakhulu, sithenga ukutya okungenampilo kwaye sinokukutyeshela ukutya ngaphandle kokucinga ngako.
Ukutya kweSerotonin
Oku kutya akuthethi kuthintelwa kokutya, akukho nzima ukukuthwala, kuphela kokutya okusincedayo ukunyusa amanqanaba e-serotonin kunomvuzo. Le modeli iphakamisa ukonyuka kokutya, okusinceda ukuba sikhuphe i-serotonin.
Okulandelayo, siza kukuxelela ukuba yintoni kanye kanye equlathe, kukutya ntoni ekufuneka ukutyile kunye nezenzo ukuze oku kutya kukuncede ukuba wonwabe kwaye ukhululeke ngakumbi. Oku kutya, ukongeza, ikhuthaza impilo yomzimba nengqondo, qaphela kwaye uzikhuthaze ukuba uzame.
Ukutya ukutya kweSerotonin
Kananjalo, akukho kutya kutyebileyo kwi-serotonin, kodwa ukutya okutyebileyo kwi-tryptophan, eyinganduleli yale I-neurotransmitter. Ke ngoko, ukuba ukwandisa ukutya kunye ne-tryptophan, uya kuba nakho ukuvelisa ngaphezulu kwe-serotonin.
Ukongeza ekusebenziseniukutya okunotye kwi-tryptophan, Akufanele ulibale iivithamini, ezinjengevithamini C, B1, B6, B9 kunye ne-B12, calcium kunye ne-zinc, enceda le tryptophan ukuba ibe yi-serotonin.
Kwelinye icala, ekutyeni kwakho, uyakufuna ukutya okuneenkozo ezigcweleyo, amandongomane, imifuno, iimbewu kunye nemifuno ukuba kunokwenzeka, ngokwamaxesha onyaka nakwizityalo ezizinzileyo. Ukuba ukongeza, simkhapha kunye nomsebenzi wezinto esizithandayo, sKuya kuba kulungele ukuba ii-endorphins zonyuse kwaye zivelise imvakalelo yokuzinza kunye nokuba sempilweni.
Ukutya ukwenza ukutya kwe-serotonin
Okulandelayo, sikuxelela ukuba kukuphi ukutya okufuneka ukwazise kwindlela otya ngayo ukuze ukwazi ukuphucula imeko yakho kwaye ungabi naxhala okanye uxinzelelo.
- Iintlanzi eziluhlaza: ityebile kwi-tryptophan, zinc kunye ne-calcium, ukongeza kwi-omega-3, esinceda ukuba siguquke.
- Ukutya inyama inkukhu, umvundla okanye i-turkey zilungile ukonyusa ukutya kwethu i-tryptophan.
- Amaqanda: Bafezekile, ngakumbi ngaphakathi ngaphakathi, kuba isityebi kwi-tryptophan kunye neevithamini zeqela B.
- Iimveliso zederi: Ubisi, iyogathi okanye itshizi, efanelekileyo ukuphucula imeko yethu.
- Imifuno: iimbotyi, iimbotyi zesoya kunye nemidumba ngokubanzi zikulungele ukuzitya.
- Amazimba: bathanda ukuguqulwa kwe-tryptophan ukuya kwi-serotonin. Ukongeza, iivithamini zeqela B.
- Amantongomane nembewu: Phakathi kwezo sizigqamisa ziipistachios kunye neeamangile, ukongeza, zizityebi kwimagnesium, njengembewu yethanga, okanye iimbewu zikajongilanga ezonyusa amanqanaba ethu e-zinc.
- Iziqhamo kunye nemifuno yamaxesha athile: ngenani layo le-fiber, i-fructose, kunye nazo zonke iivithamini, ezifanelekileyo ukugcina isixa samandla esifanelekileyo.
- Ishokoleta emnyama: Kuninzi esele kuthethiwe malunga netshokholethi, ilunge kakhulu emzimbeni kwaye ikwalungele ukonyusa imimoya yethu, ityebile tryptophan kunye nemagnesium.
Yandisa i-serotonin yakho ngokwendalo
Eyona nto ifanelekileyo kukuba ungene kumkhwa wokuthatha ngakumbi oku kutya, kodwa kwakhona, kufuneka sikuncedise ngeendlela ezithile ezisempilweni, ezinje ukuziqhelanisa nemidlalo ethile.
Sicebisa ukuba wenze ukuphefumla kwesisu okuthi ngokwako kube nakho ukuvelisa utshintsho kwingqondo, kulungele ukugcinwa kwehomoni ezinje i-serotonin kunye nee-endorphins.
Kwelinye icala, sinokwenza imidlalo yokuqina kakhulu, imizuzu eli-15 ngosuku ingaphezulu, iya kusinceda sandise amanqanaba e-serotonin.
Qaphela umthambo wokuphumla, ezemidlalo njengeyoga, ethanda ukugxila kunye nokuphucula ukuphefumla kwethu okubonakalayo.
Ilanga kunye nokuhambahamba kuluncedo kakhulu, ukuphuma uyokuthatha umoya omtsha kulungele ukuphucula imeko yethu. Ukongeza, ilanga lisinika ivithamin D, ebusika kubalulekile ukuqhubeka nokusinika ilanga ukuze amanqanaba ethu e-serotonin angancitshiswa.
Okokugqibela, zama ukulala ngokwaneleyo ukuze umzimba uphumle kwaye ikuncede ube nolumke ngakumbi engqondweni. Ukuphumla kakubi, okanye banamanqanaba okulala iveliswa luxinzelelo, ayinampilo kwaphela, Umzimba awunakunqamka ebusuku kwaye ngemini elandelayo umoya wethu uphantsi kakhulu.
Ngesi sizathu, ungathandabuzi fumana ukuphumla okuninzi ukuze amanqanaba akho e-serotonin azinzileUkuba uyayidinga, ungathatha ukuphumla ngaphakathi ngaphambi kokuba ulale.