Ukudla okwandisa i-serotonin (futhi kuqinisekise isimo esihle)

-Delile

• Ukudla okune-tryptophan
• Ukudla okunothe nge-magnesium ne-calcium

Kukhona okunye ukudla, okufana nobhanana, isalmon, amantongomane namaqanda, okunothile ku-tryptophan, i-amino acid ebalulekile emzimbeni, enomsebenzi wokukhiqiza i-serotonin ebuchosheni, eyaziwa nangokuthi yi-hormone yenjabulo, enikela kumuzwa wenhlalakahle.

Ngaphezu kwalokho, i-serotonin iyi-neurotransmitter ebalulekile yokugcina imisebenzi ebalulekile emzimbeni, njengokulawula ukushintshashintsha kwemizwelo, ukulawula umjikelezo wokulala, ukugcina impilo yengqondo, ukunciphisa ukukhathazeka nokusiza ukulawula ukuthanda ukudla.

Ukushoda kweSerotonin kuye kwaxhunyaniswa nokuphazamiseka kwemizwelo, ukucindezeleka nokukhathazeka, kanye nokuqwasha, imizwa emibi, ukulahleka kwememori, ulaka nokuphazamiseka kokudla.

Ukudla okune-tryptophan

Ukuze unikele emuzwa wenhlalakahle nenjabulo, kubalulekile ukufaka ekudleni okunye ukudla okunothile ku-tryptophan, kepha-ke, kudingeka izifundo eziningi zesayensi ukuthola ukuthi kungakanani okufanele kudliwe. Lokhu kudla yikho:

• Imvelaphi yezilwane: ushizi, inkukhu, ikalikuni, amaqanda nesalmon;
• Izithelo: ubhanana, ukwatapheya nophayinaphu;
• Imifino nezilimo eziyizigaxa: ukholifulawa, i-broccoli, amazambane, ama-beet nama-peas;
• Izithelo ezomile: ama-walnuts, amakinati, ama-cashews namantongomane aseBrazil;
• Soy kanye nokuphuma kokunye;
• Izimila zasolwandle: i-spirulina nolwandle lwasolwandle;
• Ukhokho.

Lolu hlu luqukethe okunye kokudla okunothe kakhulu nge-tryptophan, kepha ngaphezu kwe-tryptophan, lokhu kudla kuqukethe ne-calcium ne-magnesium, okuyizakhamzimba ezimbili ezibaluleke kakhulu ukuqinisekisa ukukhiqizwa okufanele kwe-serotonin, kanye nokwenza ngcono isenzo sabo emzimbeni.

Ngaphezu kwalokho, ezinye izifundo zikhombisile ukuthi izimbali zamathumbu zingathonya nokuziphatha, kanye ne-tryptophan ne-serotonin metabolism. Ngalesi sizathu, kukholakala ukuthi ukusetshenziswa kwama-probiotic kungathuthukisa amazinga e-serotonin futhi kuthuthukise imizwa nenhlalakahle. Bona okuningi ngama-probiotic nokudla okukuqukethe.

Ukudla okunothe nge-magnesium ne-calcium

Ukuqinisekisa ukukhiqizwa okukhulu kwe-serotonin nokwenza ngcono ukusebenza kwayo, ngaphezu kokudla ukudla okunothe ku-tryptophan, ungakhuphula nokudla kwakho okunothe nge-magnesium ne-calcium, njengoshizi, izithelo ezomisiwe, isipinashi nobhontshisi.

Lokhu kudla kufanele kudliwe kukho konke ukudla kosuku, ukugcina amazinga e-serotonin esondele kokufanele. Ngaphezu kokudla, ukwenza imisebenzi efana nokuzivocavoca umzimba emoyeni ovulekile nokuzindla, kufaka isandla ekugwemeni ukuphazamiseka kwemizwelo, ukukhathazeka ngokomzwelo nokuba nomzimba olinganiselayo, ngokomzimba nangokwengqondo.

Bona izibonelo eziningi zokudla okufanele ukudle kule vidiyo elandelayo: