I-Serotonin yinto eveliswa emzimbeni ngexesha lovuyo. Ukuba umntu unesithakazelo, uxhalabisayo, unesimo sengqondo esibi, ukuxinezeleka , ubuthongo buphukile, oku kuthetha ukuba umgangatho we-serotonin uncitshiswa. I-Serotonin yi-neurotransmitter yemvelo eyenza engqondweni, echaphazela ngqo imvakalelo yomntu, umgangatho wobuthongo, kwaye uyakwazi ukunciphisa intlungu.
Ivelaphi i-serotonin?
I-Serotonin ayifaki emzimbeni ngokutya, kodwa iveliswa engqondweni, kodwa isenokuvuselelwa ngemveliso ethile, kunye nezinye iindlela.
Indlela yokwandisa umveliso we-serotonin emzimbeni?
Okokuqala, makhe sithethe ngeemveliso ezandisa izinga le-serotonin engqondweni:
Kufuneka udle i-carbohydrate eyinkimbinkimbi - iguguwe ngokukhawuleza nangaphezulu kunokuba ilula. Iqukethe i-carbohydrate enzima kwimveliso enjalo:
- imbotyi;
- isonka kunye ne-pasta ezivela kwii-grains ezipheleleyo;
- umdaka omnyama (obomdaka);
- parsnip;
- amazambane amnandi.
Kubalulekile ukusebenzisa amafutha enempilo omega-3, aqulethwe apha:
- ioli yeentlanzi;
- salmon;
- imbewu yemifuno kunye namafutha (umzekelo, imbewu yefelk);
- amantongomane.
Ikholethidi emnyama inomdla kakhulu ekunyuseni amanqanaba e-serotonin. Ukongezelela, iphakamisa kunye nenqanaba lama-endorphins - ama hormone amnandi. Konke oku kungenxa ye-cocoa equlethile emnyama.
Imveliso equkethe i-caffeine, kubandakanywa iziphuzo zamandla, akufanele isetyenziswe. Ukuba usetyenziselwa ukusela ezi ziphuzo, zisele emva kokutya.
Ndingayinceda njani enye i-serotonin emzimbeni?
Kukho ezinye iindlela zokuphakamisa amanqanaba e-serotonin:
- Ukunceda kakhulu ukuzivocavoca. Ekusebenziseni ngokomzimba, i- tryptophan yanda, ehlala emva kokuqeqesha ixesha elide, kwaye iimeko ezintle zihlala ixesha elide. Ukuba akukho nto yokungena kuyo kwimidlalo, hamba ukuhamba ubuncinane iyure ngexesha lomhla - ngaloo ndlela ushisa iikhalori kwaye ukwandisa izinga le-tryptophan kunye ne-serotonin.
- Ukukhanya kwelanga kuyabangela ukubunjwa kwe-hormone serotonin. Ukutshintshela iipaleni elangeni, umntu uyavuya.
- Hamba ngekhosi yokubamba i-massage - inceda ukuphelisa ukukhathala, ukuhlaziya, ukunciphisa uxinzelelo.
- Gwema uxinzelelo oluqhubekayo. Funda ukuzithetha, umzekelo, ukudweba, ukucula, ukudansa. Uncedo lwe-yoga, ukuphefumula.
- Ubuhlobo obusondeleyo nomntu othandekayo naye buzisa uvuyo kunye nolonwabo.
- Izinkumbulo ezijabulisayo zikunceda kakhulu ngokunxibelelana kwe-serotonin. Sebenzisa ixesha elininzi kunye nosapho kunye nabahlobo, vuyanani kunye. Ukukrazula imeko yokudakumba, unokujonga kwi-albhamu yentsapho.