I-Serotonin ibizwa ngokuba yi-hommone yolonwabo, ekubeni le enzyme inefuthe ngqo kwizinga lokuzonwabisa ngokulala ngesondo, ukutya kunye nemizwa. Ngaba zikhona iindlela zokwandisa amanqanaba e-serotonin emzimbeni? Siza kujongana nale ngxaki.
Iziyobisi ezandisa amazinga e-serotonin emzimbeni
Ukwandisa i-serotonin emzimbeni inokuthi imithi enjenge-block block ekhethiweyo. Eli qela liquka:
- Paroxetine. Kucetyiswa ukuba kuthathwe ngokukhawuleza ngokutya. Ixesha elifanelekileyo lokumkela lixesha lokusa. Isistim yokwamkela - 20 mg. Inkqubo yeyeza unyango lweeveki ezi-1,5-2.
- Fluoxetine. Utyunjwe njengoko kunjalo. Ngokuxinezeleka okukhulu, ikhosi yokunyanga iphela inyanga.
- Oprah. Umhla uvumelekile ukuba ungathathi ngaphezu kwe-0.2 g yesilwanyana. Ukwenyuka kumyinge kunokwenzeka, kodwa kuphela ngeendlela ezifanelekileyo.
- Sertraline. I-dose ephakanyisiweyo iyahluka phakathi kwama-50-200 mg kwaye ixhomekeke ngokupheleleyo kwiimpawu zeentlobo.
- Fevarin. Ukunyanga kuthatha iinyanga ezintandathu. Isilinganisi sesilwayo - 50-150 mg kanye ngosuku.
- Efetine. Isiza sisisizukulwana esitsha. Kwiiveki ezi-2 ukususela ekuqaleni kwekhosi, i-0.75 g isanda kancane. Ukumkela kwenziwa rhoqo imihla ngelo xesha.
- IMirtazapine. Esinye isicatshulwa sesizukulwana esitsha, kodwa ngesenzo esithintekayo. Inqanaba le-serotonin libuyela kwizinto eziqhelekileyo emva kweveki ezi-3 ukususela ekuqaleni kokungeniswa.
Nangona ukusetyenziswa kwezidakamizwa zamachiza, ukuchithwa kuzo kubangelwa ziimeko ezinzima zesifo sengqondo. Kwanele ukuba umntu onempilo alungise indlela yokuphila ukwenzela ukwandisa izinga le-serotonin.
Indlela yokwandisa i-serotonin emzimbeni kunye nezilwanyana zomntu?
- Indlela elula kakhulu ilanga . Akuyimfuneko ukuba oku kuya kwiindawo zokuhlala ezikumazantsi, ixesha elaneleyo lokuchitha emoyeni omtsha.
- Ngaphambi kokunyusa i-serotonin emzimbeni, kuyafaneleka ukuqala ukuhambelana nolawulo lwaloo mini. Usuku - ixesha lobomi obusebenzayo, ubusuku benzelwe ukulala .
- Ukuphumla kunganciphisa imeko yokuxhalabisa, fumana ukuvisisana ngokomoya. Kwaye oku kuyimfuneko kubantu abanomgangatho ophantsi we-hormone yovuyo.
Ukutya akuqukethe i-serotonin, kodwa ezininzi zazo ziqulethe izinto ezikhuthaza umveliso walo. Iimveliso ezandisa i-serotonin emzimbeni:
- siqhamo;
- imbotyi;
- iimveliso zobisi;
- izithelo ezomileyo;
- imifuno;
- tshokolethi emnyama;
- buckwheat;
- ngqolowa;
- maqanda.
Musa ukuzama "ukubamba" ukulangazelela iinqebengwane namaqebelengwane. I-carbohydrate equlethwe kuyo idala umphumo ofana nokuxhatshazwa kweziyobisi. Ukongezelela, amazinga e-serotonin anganciphisa utywala, inyama kunye nokutya kunye nezilondolozo.