Njengamanje, kuningi abantu abahlupheka ngezikhathi zokucindezeleka nokukhathazeka, sithola osukwini lwethu usuku nosuku izimo esingazinqoba futhi zisenze sithuke, sikhathazeke futhi sidabuke.
Kwenziwe izifundo ezikhombisa lokho umsoco nokudla esikudlayo kuhlobene ngqo con isimo sethu sengqondoNgalesi sizathu, sifuna ukukhuluma nawe ngokudla okuhle kakhulu okufanele ukwenze ukusigcina sijabule futhi sinomfutho, ukudla kwe-serotonin.
ISerotonin yinto ethinta ngqo imizwa yethu, lokhu I-neurotransmitter ilungele ukugcina ukucindezeleka nokudangala kungasebenzi.
Emini, sivame ukugcina ukudla okunempilo, kepha-ke, lapho kusihlwa, siyaphumula, sifika ekhaya futhi sivame ukudla kakhulu, sithenga ukudla okungenampilo futhi singakudebeselela ukudla ngaphandle kokucabanga ngakho.
Ukudla kweSerotonin
Lokhu kudla akusho ukuvinjelwa kokudla, akunzima ukuthwala, ukuphela kokunye lapho ukudla okusisiza ukukhuphula lawo mazinga e-serotonin kuklonyeliswa khona. Le modeli isikisela ukukhulisa lokho kudla, okusisiza ukuthi sikhiphe i-serotonin.
Okulandelayo, sizokutshela ukuthi kuqukethe ini, yikuphi ukudla okufanele ukudle nezenzo zakho ukuze lokhu kudla kukusize ukuba ujabule futhi ukhululeke kakhudlwana. Lokhu kudla, ngaphezu kwalokho, ithuthukisa inhlalakahle yomzimba nengqondo, qaphela futhi uzikhuthaze ukuthi uzame.
Ukudla kokudla kweSerotonin
Ngakho-ke, akukho kudla okunothe nge-serotonin, kepha ukudla okunothe ku-tryptophan, okuyisandulela salokhu i-neurotransmitter. Ngakho-ke, uma ukhulisa ukusetshenziswa kokudla nge-tryptophan, uzokwazi ukukhiqiza i-serotonin eningi.
Ngaphezu kokudlaukudla okunothile ku-tryptophan, akufanele ukhohlwe amavithamini, afana novithamini C, B1, B6, B9 kanye no-B12, calcium ne-zinc, okusiza le tryptophan ukuthi ibe yi-serotonin.
Ngakolunye uhlangothi, ekudleni kwakho, uzodinga ukudla okunothe okusanhlamvu okuphelele, amantongomane, imifino, imbewu nemifino, uma kungenzeka, ngezikhathi ezithile zonyaka kanye nasezitshalweni ezizinzile. Uma ngokungeziwe, sihamba naye nomsebenzi womzimba esiwuthanda kakhulu, sKuzolungela lawo ma-endorphin ukuthi akhule futhi akhiqize umuzwa wokuzinza nenhlalakahle.
Ukudla kokwenza i-serotonin diet
Okulandelayo, sikutshela ukuthi yikuphi lokho kudla okufanele ukwethule ekudleni kwakho ukuze ukwazi ukuthuthukisa imizwa yakho futhi ungahlushwa ukukhathazeka noma ingcindezi.
- Izinhlanzi eziluhlaza okwesibhakabhaka: icebile ku-tryptophan, zinc ne-calcium, ngaphezu kokuba ne-omega-3, okusisiza ukuguqula.
- Ukudla okunomsoco: inkukhu, unogwaja noma i-turkey iphelele ukukhulisa ukudla kwethu kwe-tryptophan.
- Amaqanda: Ziphelele, ikakhulukazi isikhupha ngaphakathi, ngoba icebile ku-tryptophan namavithamini eqembu B.
- Ubisi: ubisi, iyogathi noma ushizi, okulungele ukuthuthukisa imizwa yethu.
- Izembe: ubhontshisi, ubhontshisi kanye nemidumba kukonke kuphelele ukudliwa.
- Izinhlamvu eziphelele: bathanda ukuguqulwa kwe-tryptophan kuya ku-serotonin. Ngaphezu kwalokho, amavithamini weqembu B.
- Amantongomane nembewu: Phakathi kwalokhu esikugqamisayo kukhona ama-pistachio nama-alimondi, ngaphezu kwalokho, acebile nge-magnesium, njengezimbewu zamathanga, noma imbewu ye-sunflower nayo ekhulisa amazinga ethu e-zinc.
- Izithelo nemifino yesizini: ngenani layo le-fiber, i-fructose, nawo wonke amavithamini, aphelele futhi ukugcina amandla amaningi.
- I-chocolate emnyama: Kuningi osekushiwo ngoshokoledi, muhle kakhulu emzimbeni futhi futhi ulungele ukukhuphula imimoya yethu, ucebile tryptophan ne-magnesium.
Khulisa i-serotonin yakho ngokwemvelo
Inhloso ukuthi singene emkhubeni wokuthatha okuningi kwalokhu kudla, kepha futhi, kufanele sikuphelelise ngemikhuba ethile enempilo, efana ukwenza komunye umdlalo.
Sincoma ukuthi wenze ukuphefumula kwesisu okuthi, kukodwa, kube namandla okwenza izinguquko ebuchosheni, okuthanda uketshezi kwamahomoni afana i-serotonin nama-endorphin.
Ngakolunye uhlangothi, singenza ezemidlalo yokuqina okukhulu, imizuzu eyi-15 ngosuku ingaphezu kokwanele, izosisiza ukukhuphula amazinga e-serotonin.
Qaphela ukuzivocavoca umzimba, ezemidlalo njenge-yoga, ethanda ukugxila futhi ithuthukise ukuphefumula kwethu okubonakalayo.
Ilanga nokuhambahamba kuyazuzisa kakhulu, ukuphuma ukuyothatha umoya opholile kulungile ukuthuthukisa imizwa yethu. Ngaphezu kwalokho, ilanga lisinikeza u-vitamin D, ebusika kubalulekile ukuthi siqhubeke nokushiswa yilanga ukuze amazinga ethu e-serotonin angehli.
Ekugcineni, zama ukulala ngokwanele ukuze umzimba wakho uphumule futhi kukusize ube nokuqapha okukhulu ngokwengqondo. Ukuphumula okubi, noma babe nezigaba zokuqwasha kukhiqizwa ukucindezeleka, ayiphilile neze, umzimba awukwazi ukunqamula ebusuku futhi ngosuku olulandelayo umoya wethu uphansi kakhulu.
Ngenxa yalesi sizathu, unganqikazi thola ukuphumula okuningi ukuze amazinga akho e-serotonin azinzeUma uyidinga, ungathatha ukumnika okuphumuzayo ngaphambi kokulala.