Zakudya 12 Zapamwamba Zomwe Zili Ndi Serotonin & Njira Zowonjezera

Musaphonye

Kunyumba Zaumoyo Zakudya zabwino Nutrition lekhaka-Swaranim sourav Mwa Swaranim sourav pa Januware 3, 2019

Serotonin ndi monoamine [1] , kapena kungoika mankhwala, omwe amasewera ngati ma neurotransmitter. Amapezeka kwambiri muubongo, komanso timayeso tating'onoting'ono m'mimba komanso m'mwazi. Mwasayansi, amatchedwa 5-hydroxytryptamine, kapena 5-HT, koma pomvetsetsa amatchedwa 'mankhwala osangalala'.



serotonin

Ntchito Za Serotonin

Popeza imatumiza mauthenga kuchokera mbali imodzi yaubongo kupita ku ina imakhala ndi tanthauzo pafupifupi pamtundu uliwonse wamakhalidwe [1] khalani njala, zosowa zam'mutu, magalimoto, kuzindikira ndi magwiridwe antchito. Zimakhudzanso magonedwe kugona kwa munthuyo. Wotchi yamkati imagwirizanitsidwa ndi magawo a serotonin. [ziwiri] Mankhwalawa amathandizanso pakukhazikitsa kusangalala, kukhumudwa, kuda nkhawa ndi zina mwazinthu zochepa chabe pantchito yake.

Kukhala m'mimba, kumathandiza kuyenda matumbo kosavuta komanso kugaya chakudya. Imathandizira m'magazi am'magazi pakupundika kwakanthawi ndikuthandizira kuchiritsa mabala ndi zilonda. Imawongolera milingo yamagazi kutulutsa chakudya chilichonse choyipa panthawi yotsekula m'mimba kapena mseru. Zimalimbikitsanso mafupa athanzi komanso olimba.

Serotonin amatenga gawo lofunikira m'miyoyo yathu yogonana. Mahomoni ochepa amakhala ndi libido yambiri.



zowona za serotonin

Zakudya Zomwe Zimalimbikitsa Mlingo wa Serotonin

Ndife zomwe timadya. Chakudya chopanda thanzi komanso chokazinga, zinthu zopanda thanzi zomwe timadya, ndiye mwayi wathu wakumva kukhumudwa, ulesi komanso kusasangalala. Tikamwa chakudya chopatsa thanzi, chomwe chimatipatsa thanzi, timakhala ndi chiyembekezo chodzakhala 'omva bwino'.

1. Tofu

Ngakhale tofu [5] ilibe serotonin yachindunji, ili ndi mankhwala atatu omwe ndi tryptophan, isoflavones ndi ma carbohydrate ovuta omwe amathandizira kwambiri pakupanga mankhwala. Tofu ndiye gwero labwino kwambiri la zomanga thupi zomanga thupi. Chikho chimodzi cha tofu chimatulutsa 89% ya tryptophan.



Ma Isoflavones amawonjezera kuchuluka kwa mapuloteni otumiza serotonin. Komanso, chakudya chokwanira chimakhala nthawi yayitali m'magazi ndipo sichimatha mosavuta. Amadziwika kuti amalimbikitsa kupanga kwa monoamine muubongo. Zinthu zitatu izi zomwe zimagwirira ntchito limodzi zimakhudza momwe zimakhalira komanso mahomoni ogonana.

2. Salimoni

Salimoni ndi imodzi mwamagawo olemera kwambiri a mapuloteni kwa okonda nsomba. Imakhala yolimba kwambiri ndipo imadziwikanso kuti aphrodisiac. Ili ndi omega-3 fatty acids ambiri omwe amathandizira kupanga serotonin. Kutulutsidwa kwa 5-HT m'magazi athu othandizira kuwongolera libido.

3. Mtedza

Pali mtedza wosiyanasiyana [8] imapezeka mosavuta ngati amondi, macadamia ndi mtedza wa paini. Amakhala ndi omega-3 fatty acids ambiri, omwe amathandizira kutulutsa kwa serotonin m'magazi. Malinga ndi kuyesa komwe kunachitika pakati pamagulu awiri a anthu, anthu omwe amadya ma walnuts milungu isanu ndi itatu anali ndi kusintha kwamaphunziro a Total Mood Disturbance. Komabe, mitundu yosiyanasiyana imatulutsa mitundu yosiyana ya 5-HT.

4. Mbewu

Pali zosankha zambiri pamsika zikafika pa mbewu zodyedwa [7] . Ochepera omwe amapezeka ndi dzungu, mavwende, sikwashi, fulakesi, zitsamba, chia, mbewu za basil, ndi zina zambiri. Zonsezi zimakhala ndi omega-3 fatty acids, omwe amayang'anira kupanga serotonin. Komanso, mbewu yakuda kapena chitowe chakuda chimakhala ndi kuchuluka kwa tryptophan komwe kumawonjezera ubongo wa 5-HT.

5. Turkey

Turkey ili ndi magawo a tryptophan kuposa nkhuku kapena nkhumba. Mulinso magawo ena amino acid. Nyama ya Turkey ikaphatikizidwa pamodzi ndi gwero la zimam'patsa mphamvu, imagwira ntchito bwino kukulitsa kuchuluka kwa serotonin muubongo, motero kumatipangitsa kukhala osangalala, mwinanso kugona.

6. Zamasamba zamasamba

Pulogalamu ya [6] amadyera mbale yathu ya saladi ali ndi zabwino zambiri. Sikuti ali ndi michere yambiri komanso mchere wokha, komanso ali ndi mafuta ofunikira. Zipatso za Brussels, kale ndi sipinachi zimakhala ndi gawo labwino la alpha-linolenic acid, yomwe imathandizira kupanga serotonin.

7. Mkaka

Mkaka [9] ndipo zopangira zina za mkaka zimakhala ndi alpha-lactalbumin, yomwe ili ndi tryptophan yambiri. Ichi ndichifukwa chake chikho chabwino cha mkaka chimafotokozedweratu musanagone, chifukwa chimapangitsa serotonin, yomwe imatipangitsa kukhala odekha. Azimayi omwe ali ndi vuto lofika msambo amathanso kumwa mkaka pafupipafupi kuti athetse kukwiya, kugona mokhazikika komanso chakudya.

8. Mazira

Mazira ndi gwero labwino kwambiri la mapuloteni oyera ndipo amakhalanso ndi ma amino acid ndi mafuta acid. Mazira amakhala ndi tryptophan yayikulu ndipo ndi abwino kukhalabe ndi ma serotonin mthupi lathu.

9. Tchizi

Tchizi [9] ndi china chochokera mkaka chomwe chili ndi alpha-lactalbumin. Kuchuluka kwa tryptophan sikokwanira kwambiri, koma kumathandizira gawo lochepa kuti likwaniritse milingo 5-HT.

10. Zipatso

Nthochi, maula, mango, chinanazi, kiwi, uchi ndi zipatso zamphesa zimatulutsa serotonin chifukwa chokhala ndi ma seramu ambiri. Zipatso monga tomato ndi ma avocado ndizodzaza ndi michere, yomwe imathandizira pakukula ndi magwiridwe antchito a 5-HT.

11. Mbuluuli

Popcorn imakhala ndi chakudya chambiri chokhala ndi glycemic index. Zakudya izi zimayendetsa serotonin, yomwe imalimbikitsa mtima wathu.

Zakudya 11 zapamwamba zomwe zili ndi tryptophan yayikulu malinga ndi USDA [14]

zakudya serotonin

Njira Zothandiza Kusamala Serotonin

1. Kugwiritsa ntchito masamba a tiyi ngati wakuda, oolong kapena tiyi wobiriwira kumawonjezera kuchuluka kwa L-theanine, yemwe ndi amino acid. Imakweza milingo 5-HT muubongo, motero, imapangitsa kukhala omasuka komanso otonthoza. Tiyi wobiriwira amakhala ndi L-theanine wochuluka kwambiri. Ichi ndichifukwa chake amalangizidwa kuti tsiku lililonse muzikhala ndi nkhawa zochepa komanso kusokonezeka kwamaganizidwe.

2. Turmeric imakhala ndi curcumin, gawo logwira ntchito lomwe limathandiza kuti serotonin ikhale yolimba kwa nthawi yayitali muubongo.

3. Mankhwala a magnesium, zinc ndi vitamini D amathandizira ma neuron kutulutsa serotonin, motero amachepetsa mwayi wokhumudwa.

4. Zotulutsa za Rhodiola rosea zimabwezeretsa mulingo wabwinobwino wa 5-HT ndikuthandizira anthu omwe ali ndi vuto la kugona, kupsinjika kwanthawi yayitali, kusinthasintha kwa maganizo komanso kusakhazikika.

5. Saffron, makungwa a magnolia ndi ginger ndizothandiza kuthana ndi mavuto amisala, powonjezera serotonin muubongo.

6. Mafuta ofunikira monga lavenda, rosemary, lalanje, peppermint, jojoba, ndi zina zambiri, atha kugwiritsidwa ntchito kupaka tsitsi ndi khungu. Amakulitsa kufalikira kwa magazi ndikuletsa kutengenanso kwa serotonin, potero amatha kugwiritsa ntchito mikhalidwe yawo yotsitsimula, kupumula.

Kusintha Kwa Moyo Wanu Kuonjezera Serotonin [12]

1. Kuchepetsa kupanikizika

Thupi limatulutsa mahomoni a cortisol panthawi yamavuto. Ngati munthu amakhala ndi nkhawa pafupipafupi, cortisol imatha kutsitsa serotonin yake. Pofuna kuthana ndi nkhawa zathu, tiyenera kusinkhasinkha tsiku lililonse kwa mphindi khumi mpaka khumi ndi zisanu. Kulemba malingaliro abwino kumathandizanso pakuchepetsa kupsinjika kwathu kukhala njira yopanga mwaluso. Kumwa tiyi wazitsamba, kudya zakudya zopatsa thanzi zonse ndi zina mwa kusintha kwa moyo wathu wathanzi.

2. Chitani masewera olimbitsa thupi

Kutopa komwe kumachitika chifukwa cha masewera olimbitsa thupi kumatha kuwonjezera kuchuluka kwa tryptophan, motero kuwongolera serotonin muubongo. Ndikofunikira kuti muzichita zolimbitsa thupi ngakhale osachepera theka la ola tsiku lililonse. Mosakayikira, timakhala osangalala mkati mwathu komanso olimba mtima. Serotonin imalimbikitsa kukhudzika kwathu ndikudzidalira. Anthu omwe amachita masewera olimbitsa thupi pafupipafupi samakonda kukhumudwa.

3. Yoga ndi kusinkhasinkha

Yoga ndi kusinkhasinkha zimathandiza kupeza chakra yathu ya sacral ndikugwirizanitsa malingaliro athu. Timaphunzira kunyalanyaza zinthu ndikusadandaula ndi zopinga zazing'ono. Zimathandiza pakudzizindikira, kuthana ndi mavuto, kulumikizana mwachilengedwe, ndi zina zambiri. Chifukwa chake timaphunzira kukhala opanda nkhawa nthawi zambiri. Ndi njira yothandiza kuonjezera serotonin ndikuthana ndi kusamvana kwamaganizidwe.

4. Chithandizo chamaganizidwe

Upangiri kuchokera kwa othandizira pamagawo olimbana ndi zovuta zamaganizidwe kumawonjezera ntchito za serotonin ndikuchepetsa mwayi wakukhumudwa kwanthawi yayitali.

5. Mankhwala ndi kuvina

Nyimbo zolimbikitsa zomwe zimayambitsa kugwedezeka kwabwino zakhala zikuwonjezeka kukulitsa milingo ya 5-HT. Kuvina kumathandizira pakuwonjezeka kwa tryptophan. Zowonadi zamtundu uliwonse wamalingaliro zimathandizira kukonza malingaliro athu.

Kuchiza Thupi Kukulitsa Serotonin

1. Neurofeedback

Kuthamangitsidwa [10] amagwiritsidwa ntchito nthawi zambiri mu migraines, PTSD, matenda a fibromyalgia. Mafunde a EEG amagwiritsidwa ntchito posintha zochita zamaubongo momwe timakhalira komanso kuzindikira kwathu kumakhudzidwa munthawi yomweyo. Pambuyo pa milungu iwiri kapena itatu yothandizidwa, wodwalayo samakhala ndi nkhawa, kutopa komanso kupsinjika.

2. Kutikita minofu

Kutikita ndi mafuta ofunikira, nthawi zina ngakhale mafuta abwinobwino amachepetsa timadzi ta cortisol ndikuwonjezera kuchuluka kwa serotonin. Izi zimathandiza munthu kumasuka komanso kukhazika mtima pansi. Kugwiritsa ntchito pafupipafupi kumakhala kopindulitsa polimbana ndi kukhumudwa.

ngati buluzi agwa kudzanja lamanja

3. Kutema mphini

Chithandizo chakale ichi chaku China chimathandizira kuti magazi aziyenda mosavuta komanso kuti athetse minofu yolimbikira. Izi zimawonjezera ntchito ya serotonin mu seramu, potero imalimbikitsa thanzi labwino [khumi ndi chimodzi] .

4. Chithandizo chopepuka

Photobiomodulation [4] , yomwe imadziwikanso kuti Bright Light Therapy, imayesa magawo a serotonin m'masiku ochepa okha. Komabe, zotsatirapo zake pakugwiritsa ntchito nthawi yayitali sizikudziwika. Ngati agwiritsidwa ntchito kwakanthawi kochepa, atha kuthana ndi zovuta zamisala.

Zotsatira Zazikulu Zazitali Zaku Serotonin

Kuchuluka kwa 5-HT [13] zingayambitse matenda a serotonin, omwe ndi owopsa. Zitha kuyambitsidwa ndi mankhwala kapena mankhwala osakanikirana mwangozi ndi mankhwala. Izi zitha kuyambitsa chisangalalo cha hyper, kusokonekera kwamaganizidwe, mawonekedwe ozindikira. Munthuyo amatha kugwedezeka mwamphamvu ndi hyperreflexia.

Ngakhale anthu autistic amavutika ndi kuchuluka kwa serotonin. Amayi apakati omwe ali ndi vuto la hyperserotonemia nthawi zambiri amabala ana omwe ali ndi autism.

Chifukwa chake chonse, serotonin imagwira gawo lofunikira pakuchepetsa zovuta zathu zam'maganizo ndi momwe timakhudzidwira. Mlingo woyenera wa chakudya chamafuta ichi cha monoamine ndibwino kukulitsa mphamvu zathu komanso chiyembekezo chathu. Tiyeneranso kusintha mokwanira m'moyo wathu, kuti tithane ndi kupsinjika, kupsinjika ndi kusowa tulo. Tiyeneranso kusamala kuti tisapitirire malire. Kusamala ndikofunikira.

Onani Zolemba Pazolemba
  1. [1]Frazer A, Hensler JG. Serotonin. Mu: Siegel GJ, Agranoff BW, Albers RW, et al., Olemba. Basic Neurochemistry: Maselo, Ma Cellular ndi Zinthu Zachipatala. Kusindikiza kwa 6.
  2. [ziwiri]Jenkins, T. A., Nguyen, J. C., Polglaze, K. E., & Bertrand, P. P. (2016). Mphamvu ya Tryptophan ndi Serotonin pa Maganizo ndi Kuzindikira ndi Udindo Wotheka wa Gut-Brain Axis. Zakudya zopatsa thanzi, 8 (1), 56.
  3. [3]Mkuntho JD. (1988). Kudya kwa ma carbohydrate ndi kapangidwe ka serotonin kaphatikizidwe: kufunikira kwa chiwongolero chokhazikitsa chowongolera kuyamwa kwamadzimadzi, komanso zotsatira zakumwa kwa aspartame. Zowonjezera 1, 35-41
  4. [4]Tomaz de Magalhães, M., Núñez, S. C., Kato, I. T., & Ribeiro, M. S. (2015). Mankhwala opatsirana amachititsa kuti ma serotonin azitha kuyenda bwino komanso magazi aziyenda mwa amayi omwe ali ndi mutu. Phunziro loyambirira. Biology yoyesera ndi mankhwala (Maywood, NJ), 241 (1), 40-5.
  5. [5]Pezani nkhani pa intaneti Mesina M. Kusintha kwa Soy ndi Health: Kuwunika kwa Zolemba Zachipatala ndi Epidemiologic. Zakudya zopatsa thanzi, 8 (12), 754.
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  7. [7]Perveen, T., Haider, S., Zuberi, N. A., Saleem, S., Sadaf, S., & Batool, Z. (2013). Kuchulukitsa kwa 5-HT Kutsata Kobwereza Mobwerezabwereza kwa Nigella sativa L. (Mbewu Yakuda) Mafuta Amatulutsa Zotsutsana ndi Makoswe. Scientia mankhwala osokoneza bongo, 82 (1), 161-70.
  8. [8]Grobe, W. (1982). Ntchito ya serotonin mu njere za walnuts. Phytochemistry. 21 (4), 819-822.
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  10. [10](Adasankhidwa) Hammond D. (2005). Neurofeedback yokhala ndi nkhawa komanso zovuta. Zipatala za ana ndi achinyamata ku North America. 14. 105-23, vii.
  11. [khumi ndi chimodzi]Lee, Eun & Warden, Sherry. (2016). Zotsatira zakutema kwa thupi pa serotonin metabolism. European Journal of Mankhwala Ophatikiza. 8, (4).
  12. [12]Lopresti, AL, Hood, SD, & Drummond, PD Kuwunikanso pazomwe amachita zomwe zimathandizira njira zofunikira zokhudzana ndi kukhumudwa kwakukulu: Zakudya, kugona ndi masewera olimbitsa thupi. Zolemba Pazovuta Zokhudza. 148 (10), 12-27.
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  14. [14]Tryptophan, USDA Chakudya Chopangira Zambiri. United States Dipatimenti ya Zaulimi Yofufuza Zaulimi.