Ukutya okwandisa i-serotonin (kunye nokuqinisekisa imeko elungileyo)

Umxholo

• Ukutya okunotye kakhulu kwe-Tryptophan
• Ukutya okunotye nge-magnesium kunye ne-calcium

Kukho okunye ukutya, okufana neebhanana, isalmon, amandongomane kunye namaqanda, atyebile kwi-tryptophan, iamino acid ebalulekileyo emzimbeni, enomsebenzi wokuvelisa i-serotonin kwingqondo, ekwabizwa ngokuba yihomoni yolonwabo, enegalelo kwiimvakalelo zokuba sempilweni.

Ukongeza, i-serotonin yi-neurotransmitter ebalulekileyo yokugcina imisebenzi ebalulekileyo emzimbeni, njengokulawula ukutshintsha kwemozulu, ukulawula umjikelo wokulala, ukugcina impilo yengqondo, ukunciphisa uxinzelelo kunye nokunceda ekulawuleni ukutya.

Ukusilela kwe-Serotonin kunxulunyaniswe nokuphazamiseka kwemood, uxinzelelo kunye noxinzelelo, kunye nokuqaqanjelwa sisisu, imood mood, ukulahleka kwememori, ukuba ndlongondlongo kunye nokuphazamiseka kwindlela otya ngayo.

Ukutya okunotye kakhulu kwe-Tryptophan

Ukwenza igalelo kwiimvakalelo zokuba sempilweni kunye nolonwabo, kubalulekile ukubandakanya ekutyeni okunye ukutya okunotye kwi-tryptophan, nangona kunjalo, izifundo ezingaphezulu zesayensi ziyafuneka ukumisela ukuba kungakanani okusetyenziswayo. Oku kutya zezi:

• Imvelaphi yezilwanyana: itshizi, inkukhu, ikarikuni, amaqanda nesalmon;
• Iziqhamo: ibhanana, iavokhado nepayina;
• Imifuno kunye nezilimo eziyizigaxa: icauliflower, i-broccoli, iitapile, i-beet kunye nee-ertyisi;
• Iziqhamo ezomileyo: ii-walnuts, amandongomane, ii-cashews kunye namantongomane eBrazil;
• Soy kunye nezinye
• Ingca yolwandle: spirulina kunye nolwandle;
• Cocoa.

Olu luhlu luqulathe okona kutya kukutya okune-tryptophan, kodwa ukongeza kwi-tryptophan, oku kutya kukwaqulathe ikhalsiyam kunye nemagniziyam, ezizimbini ezibaluleke kakhulu ekuqinisekiseni imveliso efanelekileyo ye-serotonin, kunye nokuphucula isenzo sabo emzimbeni.

Ukongeza, ezinye izifundo zibonise ukuba iintyatyambo zamathumbu zinokuchaphazela indlela yokuziphatha kunye nomoya, kunye ne-tryptophan kunye ne-serotonin metabolism. Ngesi sizathu, kukholelwa ukuba ukusetyenziswa kweeprobiotiki kunokuphucula amanqanaba e-serotonin kunye nokuphucula imeko kunye nokuba sempilweni. Bona ngakumbi malunga neeprobiotic kunye nokutya okukuzo.

Ukutya okunotye nge-magnesium kunye ne-calcium

Ukuqinisekisa ngemveliso enkulu ye-serotonin kunye nokuphucula ukusebenza kwayo, ukongeza ekutyeni ukutya okutyebileyo kwi-tryptophan, ungonyusa nokutya kwakho ukutya okunotye nge-magnesium ne-calcium, ezinje ngeshizi, iziqhamo ezomisiweyo, isipinatshi kunye neembotyi.

Oku kutya kufuneka kutyiwe kuzo zonke izidlo zemini, ukugcina amanqanaba e-serotonin esondele kwindawo efanelekileyo. Ukongeza ekutyeni, ukwenza imisebenzi enjengokuziqhelanisa nokuzilolonga ngaphandle kunye nokucamngca, ukufaka isandla kuthintelo lokuphazamiseka kwemood, ukuphazamiseka ngokweemvakalelo kunye nokuba nomzimba olungelelene ngakumbi, ngokwasemzimbeni nasengqondweni.

Bona eminye imizekelo yokutya oza kukutya kule vidiyo ilandelayo: