Serotonin chinhu chinobudiswa mumuviri panguva yekufara. Kana munhu ari munharaunda yekusava nehanya, kuzvidya mwoyo, ane mafungiro akaipa, kuora mwoyo , kurara kwakaputsika, izvi zvinoreva kuti zvinyorwa zve serotonin zvinoderedzwa. Serotonin inonzi neurotransmitter chaiyo inoumba muuropi, iyo inobata zvakananga mafungiro emunhu, kunaka kwehope, uye anokwanisa kuderedza marwadzo.
Where serotonin inobva kupi?
Serotonin haina kupinda mumuviri nechikafu, asi inobudiswa muuropi, asi inogona kugadziriswa nemimwe michina, uyewo dzimwe nzira.
Nzira yekuwedzera sei kugadzirwa kwe serotonin mumuviri?
Chokutanga, ngatitaurire pamusoro pezvibereko zvinowedzera huwandu hwe serotonin muuropi:
Iwe unofanirwa kudya kudya kwakagadzirwa nema carbohydrates - zvinodyiwa zvishoma nezvishoma uye zvinopfuura kunyange zviri nyore. Iine makemikari ezvinokambaira muzvinhu zvakadai:
- nyemba;
- chingwa uye pasita kubva mumunda wose;
- rhondi (ronda) risizi;
- parsnip;
- tarata.
Zvakakosha kushandisa mafuta ane utano omega-3, ayo ari mu:
- mafuta ehove;
- saumoni;
- michero yemafuta nemafuta (semuenzaniso, mbeu yefikisi);
- nuts.
Black chocolate yakakosha pakuwedzera serotonin mazinga. Mukuwedzera, inomutsa uye uwandu hweendorphins - mahomoni anofadza. Zvose izvi zvinokonzerwa necocoa iri mune chocolate tsvuku.
Mishonga ine caffeine, kusanganisira simba rekumwa, haifaniri kushandiswa. Kana iwe unowanzoshandisa kunwa zvinwiwa izvi, unwe wazvo kana mushure mekunge wadya.
Ndezvipi zvimwe zvingaita kuti ndiwedzere hutano hwe serotonin mumuviri?
Kune dzimwe nzira dzokusimudzira maitiro e serotonin:
- Kunyatsobatsira kunobatsira kuzvipira. Pakushanda nesimba, tryptophan inowedzera, inosara mushure mekudzidziswa kwenguva refu, uye mafungiro akanaka anoramba kwenguva refu. Kana pasina kukwanisa kupinda mumitambo, famba kufamba kweawa imwe chete masikati - nokudaro uchipisa makoriri uye uchiwedzera muzinga we tryptophan uye serotonin.
- Chisikwa chezuva chinokonzera kugadzirwa kwehomoni serotonin. Kungosunga machira kune zuva, munhu anowana mufaro.
- Enda kuburikidza nehosi yekushambadzira - inobatsira kubvisa kuneta, kunogadzirisa, kunoderedza kushushikana.
- Dzivisa nguva dzose kushungurudzika. Dzidza kuzviratidza, somuenzaniso, kutamba, kuimba, kutamba. Batsira yoga, kufema kupora.
- Ukama hwepedyo nemunhu waunoda hunounza mufaro uye mufaro.
- Zviyeuchidzo zvinonakidza chaizvo zvinobatsira nekukurukura kwe serotonin. Shandisa nguva yakawanda nemhuri yako neshamwari, fara pamwe chete. Kuti ubvise zvachose dambudziko rekuora mwoyo, unogona kutarisa kuburikidza nehupenyu hwemhuri.