Izindlela ezi-5 zokwandisa i-serotonin

-Delile

• 1. Prakthiza umsebenzi owenziwe ngokomzimba
• 2. Sunbathe nsuku zonke
• 3. Ukudla okunothe nge-Tryptophan
• 4. Imisebenzi yokuphumula
• 5. Ukusetshenziswa kwezithasiselo

Amazinga weSerotonin angakhuphuka ngokusebenzisa amasu emvelo njengokuvivinya umzimba, ukubhucungwa umzimba noma ukudla okunempilo, okunomsoco okunothe ku-tryptophan. Kodwa-ke, ezimweni lapho le misebenzi inganele ukwanda kwamazinga we-serotonin, ukusetshenziswa kwezithasiselo kunganconywa ukuze kuthuthukiswe umuzwa wenhlalakahle.

ISerotonin iyi-neurotransmitter ekhiqizwa nge-amino acid, i-tryptophan, engahlotshaniswa nemisebenzi ehlukahlukene emzimbeni njengokulawula ubuthongo nokushisa komzimba, ukukhuthaza imizwa emihle nokuzizwa kwenhlalakahle nokwenza ngcono imisebenzi yokuqonda. Funda kabanzi mayelana nokusebenza kwe-serotonin emzimbeni.

Ngakho-ke, kubalulekile ukuthi amazinga e-serotonin alungele lowo muntu ukuthi athole izinzuzo eziphezulu kakhulu. Ngakho-ke, ezinye izindlela ezingasiza ukukhuphula amazinga e-serotonin ajikeleza egazini ukuqinisekisa izinzuzo ezinikezwa yile neurotransmitter yilezi:

1. Prakthiza umsebenzi owenziwe ngokomzimba

Umkhuba wokuzivocavoca umzimba usiza ukukhuphula amazinga e-serotonin ajikeleza egazini ngoba iyakwazi ukwengeza ukukhiqizwa nokukhululwa kwe-tryptophan, eyi-amino acid ehlobene nokukhiqizwa kwale neurotransmitter.

Ngakho-ke, lapho uzivocavoca njalo noma ngamandla amakhulu, kungenzeka ukukhuphula amazinga e-serotonin egazini afinyelela ebuchosheni, okuholela ekuzweleni kahle nasekuthuthukisweni kwekhwalithi yempilo.

Zonke izinhlobo zomsebenzi womzimba ziyakwazi ukukhuthaza ukukhiqizwa kwe-serotonin, kepha izivivinyo ze-aerobic zivame ukuhlotshaniswa nezinga eliphakeme lokukhiqizwa kwala ma-neurotransmitters futhi, ngakho-ke, kungathakazelisa ukuthi umuntu azijwayeze ukugijima, ukubhukuda, ukuhamba noma ukudansa, isibonelo. isibonelo.

Bheka ezinye izinzuzo zokuzivocavoca umzimba.

2. Sunbathe nsuku zonke

Olunye ucwaningo lukhombisa ukuthi ukuzibeka elangeni nsuku zonke nakho kuyakwazi ukukhuphula amazinga e-serotonin, ngoba ukukhanya kwelanga kukhuthaza ukukhiqizwa kukavithamini D, okunomthelela ngqo ku-tryptophan metabolism futhi, ngenxa yalokho, kuholela ekwakhekeni kwenani elikhulu le-serotonin .

Ngakho-ke, kunconywa ukuthi ukuze kwandiswe inani likavithamini D futhi, ngenxa yalokho, le-serotonin, umuntu uvezwa yilanga imizuzu eyi-10 kuya kwengu-15 ngosuku, okungcono kakhulu emahoreni osuku lapho ilanga lingashisi kangako , lokhu kungenxa yokuthi kunconywa ukuthi kulesi simo ungasebenzisi i-sunscreen. Bona ukuthi ungashisa ilanga kanjani ukukhiqiza uvithamini D.

3. Ukudla okunothe nge-Tryptophan

Ukudla kubalulekile ekukhiqizeni i-serotonin, ngoba kungukudla lapho ungathola khona amanani afanele we-tryptophan.

Ngakho-ke, ukwandisa i-serotonin, kubalulekile ukuthi ube nokudla okunothe ku-tryptophan, unikeze okuncamelayo kokudla okufana noshizi, isalmon, amaqanda, ubhanana, ukwatapheya, amantongomane, ama-chestnut namakhokho, ngokwesibonelo. Yazi okunye ukudla okunothile nge-tryptophan.

Bheka amanye amathiphu wokudla ukuze wandise i-serotonin kuvidiyo elandelayo:

4. Imisebenzi yokuphumula

Eminye imisebenzi yokuphumula efana nokuzindla ne-yoga, ngokwesibonelo, nayo ingasiza ukukhuphula amazinga e-serotonin, ngoba lapho wenza le misebenzi kungenzeka ukuthi ulawule amasiginali ezinzwa futhi uthuthukise umsebenzi wama-neurotransmitters, okhuthaza umuzwa wenhlalakahle.

Ngaphezu kwalokho, njengoba le misebenzi ihlose ukukhuthaza ukwehla kwezimpawu zokukhathazeka kanye nengcindezi, isiza futhi ukulawula amazinga e-cortisol, enesenzo esiphikisana ne-serotonin. Ngale ndlela, kungenzeka ukuvumela isenzo se-serotonin emzimbeni.

Enye indlela yokukhuthaza ukwanda kwamazinga e-serotonin ngomsebenzi okhuthaza ukuphumula ngokusebenzisa ukubhucungwa, lapho kwenziwa khona ukukhiqizwa kwama-neurotransmitter okuhambisana nomuzwa wenhlalakahle, njenge-serotonin ne-dopamine.

5. Ukusetshenziswa kwezithasiselo

Lapho amasu emvelo enganele ukwanda kwe-serotonin, ukusetshenziswa kwezithasiselo ezikhuthaza ukwanda kokuhlushwa kwe-tryptophan emzimbeni nokukhishwa kwe-serotonin kungakhonjiswa.

Ezinye izithasiselo ezingakhonjiswa yi-5-HTP, engafinyelela kalula ohlelweni lwezinzwa futhi yenze ukukhiqizwa kwe-serotonin, kanye ne-tryptophan supplement, lapho kungenakwenzeka ukuthola inani elifanele lale-amino acid ngokudla.

Ngaphezu kwalokho, olunye ucwaningo lukhombisa ukuthi ukusetshenziswa kwama-probiotic nakho kungakhuthaza amazinga akhuphukayo we-serotonin, ngoba ithuthukisa amazinga akhuphukayo we-tryptophan egazini, okumela inani elikhulu lale-amino acid ebuchosheni kanye nokukhiqizwa okukhulu kwe-serotonin. Bona okuningi ngama-probiotic nokuthi ungadla kanjani.

Kubalulekile ukuthi ukusetshenziswa kwezithasiselo kukhonjiswe ngudokotela noma uchwepheshe wezokudla ngokuya ngezidingo zomuntu lowo.