Izindlela Ezi-6 Zokukhuthaza I-Serotonin Ngaphandle Kwemithi

-Delile

• 1. Ukudla
• 2. Ukuzivocavoca umzimba
• 3. Ukukhanya okukhanyayo
• 4. Izithasiselo
• I-tryptophan emsulwa
• I-SAMe (S-adenosyl-L-methionine)
• 5-HTP
• Isibungu iSt
• Ama-Probiotic
• 5. Ukubhucungwa
• 6. Ukungeniswa kwemizwa
• Ungalufuna nini usizo
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

I-Serotonin iyi-neurotransmitter, noma isithunywa samakhemikhali, esibandakanyeka ezinkambisweni eziningi emzimbeni wakho wonke, kusukela ekulawuleni isimo sakho sokuya ekukhuthazeni ukugaya okushelelayo.

Kuyaziwa nangokuthi:

• ukukhuthaza ukulala okuhle ngokusiza ukulawula isigqi se-circadian
• ukusiza ukulawula isifiso sokudla
• ukugqugquzela ukufunda nokukhumbula
• ukusiza ukukhuthaza imizwa emihle nokuziphatha okuhle

Uma une-serotonin ephansi, unga:

• uzizwe ukhathazekile, uphansi, noma ucindezelekile
• uzizwe uthukuthele noma unolaka
• unezinkinga zokulala noma uzizwe ukhathele
• uzizwe unamawala
• ukuncipha kokudla
• uhlangabezana nesicanucanu nezinkinga zokugaya ukudla
• banxanela amaswidi nokudla okune-carbohydrate

Funda ukuze ufunde ngezindlela ezahlukahlukene zokwandisa i-serotonin ngokwemvelo.

1. Ukudla

Awukwazi ukuthola i-serotonin ngqo ekudleni, kepha ungathola i-tryptophan, i-amino acid eguqulwe yaba yi-serotonin ebuchosheni bakho. I-Tryptophan itholakala ngokuyinhloko ekudleni okuphezulu kwamaprotheni, kufaka phakathi i-turkey ne-salmon.

Kepha akulula njengokudla ukudla okunothe i-tryptophan, ngenxa yento ebizwa ngokuthi umgoqo wobuchopho begazi. Lesi yisikhwama esivikelayo esizungeze ubuchopho bakho esilawula okungena nokuphuma ebuchosheni bakho.

Kafushane nje, ukudla okunothe nge-tryptophan kuvame ukuphakama kakhulu kwamanye ama-amino acid. Ngenxa yokuthi ziningi kakhulu, lawa amanye ama-amino acid maningi amathuba kune-tryptophan yokuwela isithiyo segazi nobuchopho.

Kepha kungahle kube nendlela yokugenca uhlelo. Ucwaningo luphakamisa ukuthi ukudla ama-carbs kanye nokudla okuphezulu ku-tryptophan kungasiza ama-tryptophan amaningi ukuthi akwenze ungene ebuchosheni bakho.

Zama ukudla ukudla okunothe nge-tryptophan ngama-25 kuye ku-30 ​​amagremu ama-carbohydrate.

Nayi eminye imibono yokudla okulula ukuze uqalise:

• isinkwa sikakolweni esiphelele esine-turkey noma ushizi
• i-oatmeal enedlanzana lamantongomane
• isalimoni nelayisi elinsundu
• ama-plums noma uphayinaphu nabaqhekezi bakho obathandayo
• izinti ze-pretzel ngebhotela lamantongomane nengilazi yobisi

2. Ukuzivocavoca umzimba

Ukuvivinya umzimba kubangela ukukhishwa kwe-tryptophan egazini lakho. Kunganciphisa nenani lamanye ama-amino acid. Lokhu kudala indawo ekahle ye-tryptophan engaphezulu ukufinyelela ebuchosheni bakho.

Ukuvivinya umzimba nge-aerobic, ezingeni okhululeke ngalo, kubonakala kunethonya elikhulu, ngakho-ke bamba izikeyiti zakho ezindala zama-roller noma uzame isigaba sokudansa. Umgomo ukukhuphula izinga lokushaya kwenhliziyo yakho.

Okunye ukuzivocavoca okuhle kwe-aerobic kufaka:

• ukubhukuda
• ukuhamba ngebhayisikili
• ukuhamba ngamandla
• ukugijima
• izintaba ezilula

3. Ukukhanya okukhanyayo

iphakamisa ukuthi i-serotonin ivame ukuba phansi ngemuva kobusika futhi ibe phezulu ehlobo nasekwindla. Umthelela owaziwayo weSerotonin esimeni sengqondo usiza ukusekela ukuxhumana phakathi kwalokhu okutholakele kanye nokuvela kokuphazamiseka kokuphazamiseka kwesizini nokukhathazeka kwezempilo yengqondo okuxhunyaniswe nezikhathi zonyaka.

Ukuchitha isikhathi ekukhanyeni kwelanga kubonakala kusiza ukwandisa amazinga e-serotonin, futhi ukuhlola lo mbono kusikisela ukuthi isikhumba sakho singakwazi ukuhlanganisa i-serotonin.

Ukukhulisa lezi zinzuzo ezingaba khona, phokophela:

• sebenzisa okungenani imizuzu eyi-10 kuye kwengu-15 ngaphandle kosuku ngalunye
• thatha ukuzivocavoca umzimba ngaphandle ukusiza ukukhuphula amandla e-serotonin alethwe ukuzivocavoca - vele ungakhohlwa ukugqoka i-sunscreen uma uzophuma isikhathi esingaphezu kwemizuzu engu-15

Uma uhlala endaweni enezimvula, unenkinga yokuphumela ngaphandle, noma unengozi enkulu yomdlavuza wesikhumba, usengakhuphula i-serotonin ngokukhanya okukhanyayo okuvela ebhokisini lokwelapha elikhanyayo. Ungazithenga lokhu ku-inthanethi.

Uma unesifo se-bipolar, khuluma nodokotela wakho ngaphambi kokuzama ibhokisi elikhanyayo. Ukusebenzisa eyodwa ngokungafanele noma isikhathi eside kudale ukuhlukumezeka kwabanye abantu.

4. Izithasiselo

Ezinye izithako zokudla zingasiza ukuqala ukukhiqizwa nokukhululwa kwe-serotonin ngokwandisa i-tryptophan.

Ngaphambi kokuzama isengezo esisha, ngena nomhlinzeki wakho wezokunakekelwa kwempilo. Qiniseka ukuthi ubatshela uma nawe uthatha:

• imithi kadokotela
• imishanguzo yamakhasimende
• amavithamini nezithako
• amakhambi

Khetha izithasiselo ezenziwe ngumkhiqizi owaziwayo futhi ongacwaningelwa imibiko yekhwalithi yabo nobumsulwa bemikhiqizo. Ucwaningo luphakamisa ukuthi lezi zithasiselo zingasiza ukwandisa i-serotonin futhi zinciphise izimpawu zokucindezeleka:

I-tryptophan emsulwa

Izengezo ze-Tryptophan ziqukethe i-tryptophan eningi kakhulu kunemithombo yokudla, okwenza kube lula ukufinyelela ebuchosheni bakho. Ucwaningo oluncane luka-2006 lukhombisa ukuthi izengezo ze-tryptophan zingaba nomthelela wokulwa nokucindezelwa kwabesifazane, yize kudingeka olunye ucwaningo. Thenga izengezo ze-tryptophan.

I-SAMe (S-adenosyl-L-methionine)

I-SAMe ibonakala isiza ukukhulisa i-serotonin futhi ingahle ithuthukise izimpawu zokudangala, kodwa ungayithathi nganoma yiziphi ezinye izithako noma imishanguzo ekhulisa i-serotonin, kufaka phakathi ama-anti-depressants athile kanye ne-antipsychotic. Thenga izengezo ze-SAMe.

5-HTP

Lesi sengezo singangena kalula ebuchosheni bakho futhi sikhiqize i-serotonin. Ucwaningo oluncane luka-2013 lukhombisa ukuthi lusebenze ngempumelelo njenge-anti-depressants kulabo abanezimpawu zokuqala zokudangala. Kepha olunye ucwaningo nge-5-HTP yokwandisa i-serotonin nokunciphisa izimpawu zokucindezeleka luveze imiphumela exubile. Thenga izengezo ze-5-HTP.

Isibungu iSt

Ngenkathi lesi sengezo sibonakala sithuthukisa izimpawu zokucindezeleka kwabanye abantu, asibonisanga imiphumela engaguquguquki. Kungenzeka futhi kungabi kuhle ekusetshenzisweni kwesikhathi eside. Qaphela ukuthi iSt John's wort ingenza imithi ethile, kufaka phakathi ezinye izidakamizwa zomdlavuza nokulawulwa kokuzalwa kwamahomoni, kungasebenzi kahle.

Abantu abasemithini yokuvala igazi, akufanele bathathe iSt John's wort ngoba iphazamisa ukusebenza komuthi. Akufanele futhi uyithathe ngemithi, ikakhulukazi imishanguzo, ekhulisa i-serotonin.

Thenga izithasiselo zeSt.

Ama-Probiotic

Ucwaningo luphakamisa ukuthi ukuthola ama-probiotic amaningi ekudleni kwakho kungakhuphula i-tryptophan egazini lakho, kusize okuningi kwalo ukufinyelela ebuchosheni bakho. Ungathatha ama-probiotic supplements, atholakale ku-inthanethi, noma udle ukudla okune-probiotic, okufana ne-yogurt, nokudla okuvutshiwe, okufana ne-kimchi noma i-sauerkraut.

Qaphela lapho uzama lezi zithasiselo uma usuvele uthatha imithi eyandisa i-serotonin. Lokhu kufaka phakathi izinhlobo eziningana ze-anti-depressants.

I-serotonin eningi kakhulu ingadala i-serotonin syndrome, isimo esibi esingasongela impilo ngaphandle kokwelashwa.

Uma ufuna ukuzama ukufaka esikhundleni se-anti-depressants nge-supplements, sebenzisana nomhlinzeki wakho wezokunakekelwa kwempilo ukuze uqhamuke nohlelo lokuqeda ngokuphepha ama-anti-depressants okungenani amasonto amabili kuqala. Ukuma kungazelelwe kungaba nemiphumela emibi.

5. Ukubhucungwa

Ukwelashwa kokubhucunga kusiza ukukhulisa i-serotonin ne-dopamine, enye i-neurotransmitter ehlobene nemizwa. Kuyasiza futhi ukunciphisa i-cortisol, i-hormone eyenziwa ngumzimba wakho uma ucindezelekile.

Ngenkathi ubona umelaphi we-massage onelayisense, lokhu kungahle kungadingeki. Omunye wabheka abesifazane abangama-84 abakhulelwe abanesifo sokudangala. Abesifazane abathola ukwelashwa kokuhlikihla imizuzu engu-20 kumlingani wabo kabili ngesonto bathi bazizwa bengakhathazekile kakhulu futhi becindezelekile futhi benamazinga aphezulu e-serotonin ngemuva kwamasonto ayi-16.

Zama ukushintshanisa imizuzu engu-20 yokubhucunga nomlingani wakho, ilungu lomndeni, noma umngani.

6. Ukungeniswa kwemizwa

I-serotonin encane kakhulu ingaba nomthelela omubi emoyeni wakho, kepha isimo sengqondo esihle singasiza ukukhuphula amazinga e-serotonin? Abanye basikisela ukuthi yebo.

Ukucabanga ngento ekwenza uzizwe ungasiza kungakhuphula i-serotonin ebuchosheni bakho, engasiza ukukhuthaza isimo esithuthukisiwe ngokujwayelekile.

Zama:

• ukubona ngeso lengqondo umzuzu ojabulisayo kusuka enkumbulweni yakho
• ngicabanga ngesipiliyoni esihle owake waba naso nabathandekayo
• ukubheka izithombe zezinto ezikwenza ujabule, njengesilwane sakho sasekhaya, indawo oyithandayo, noma abangane abaseduze

Khumbula ukuthi izimo zomoya ziyinkimbinkimbi, futhi akulula ngaso sonke isikhathi ukushintsha imizwa yakho. Kepha kwesinye isikhathi ukuzibandakanya enkambisweni yokuzama ukuqondisa imicabango yakho endaweni enhle kungasiza.

Ungalufuna nini usizo

Uma ufuna ukwandisa i-serotonin ukuze uthuthukise izimpawu ezihlobene nemizwelo, kufaka phakathi lezo zokudangala, lezi zindlela zingahle zinganeli.

Abanye abantu bavele babe namazinga aphansi e-serotonin ngenxa yamakhemikhali abo obuchopho, futhi akukho okuningi ongakwenza ngalokhu uwedwa. Ngaphezu kwalokho, ukuphazamiseka kwemizwelo kubandakanya ukuxubana okuyinkimbinkimbi kwamakhemikhali obuchopho, imvelo, izakhi zofuzo, nezinye izinto.

Uma uthola ukuthi izimpawu zakho seziqala ukuthinta impilo yakho yansuku zonke, cabanga ngokuthola ukwesekwa kumelaphi. Uma ukhathazekile ngezindleko, umhlahlandlela wethu wokwelashwa okungabizi ungasiza.

Ngokuya ngezimpawu zakho, ungahle unikezwe i-serotonin reuptake inhibitor ekhethiwe (SSRI) noma olunye uhlobo lwe-antidepressant. Ama-SSRI asiza ukugcina ubuchopho bakho ukuthi bungasebenzisi kabusha i-serotonin ekhishiwe. Lokhu kushiya kutholakalela ukusetshenziswa ebuchosheni bakho.

Khumbula ukuthi kungadingeka kuphela ukuthatha ama-SSRI izinyanga ezimbalwa. Kubantu abaningi, ama-SSRI angabasiza ukuthi bafike endaweni lapho bangathola khona usizo kakhulu ekwelashweni futhi bafunde ukuthi bangasiphatha kanjani kahle isimo sabo.

Okubalulekile

I-Serotonin iyi-neurotransmitter ebalulekile, ethinta yonke into kusuka emoyeni wakho kuya ekuhambeni kwakho kwamathumbu. Uma ufuna ukukhulisa i-serotonin yakho, kunezinto ezimbalwa ongazizama uwedwa. Kodwa-ke, unganqikazi ukuthola usizo uma lawa macebiso engalinqumi.