Iindlela ezi-6 zokuNyusa iSerotonin ngaphandle kwamayeza

Umxholo

• 1. Ukutya
• 2. Ukuzilolonga
• 3. Ukukhanya okukhanyayo
• 4. Izixhobo zokuncedisa
• I-tryptophan echanekileyo
• I-SAMe (i-S-adenosyl-L-methionine)
• I-5-HTP
• Wort yaseSt
• Iiprobiotic
• 5. Ukuphulula
• 6. Uqheliso lwemood
• Ufuna nini uncedo
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

I-Serotonin yi-neurotransmitter, okanye umthunywa weekhemikhali, obandakanyeka kwiinkqubo ezininzi kuwo wonke umzimba wakho, ukusuka ekulawuleni imeko yakho ukuya ekukhuthazeni ukwetyisa okugudileyo.

Kwakhona kwaziwa ngokuba:

• ukukhuthaza ubuthongo obuhle ngokunceda ukulawula isingqisho somjikelezo
• ukunceda ukulawula ukutya
• ukukhuthaza ukufunda nokukhumbula
• ukunceda ukukhuthaza iimvakalelo ezifanelekileyo kunye nokuziphatha okuhle

Ukuba une-serotonin esezantsi, unga:

• ndiziva ndikhathazekile, ndiphantsi, okanye ndidandathekile
• Ndiziva ndikruquka okanye ndlongondlongo
• ndinemicimbi yokulala okanye ndiziva ndidiniwe
• ndiziva ndingxamile
• ukuncipha kokutya
• amava ocaphucaphu kunye nemicimbi yokwetyisa
• Banqwenela iilekese kunye nokutya okune-carbohydrate

Funda ukuze ufunde ngeendlela ezahlukeneyo zokunyusa i-serotonin ngokwendalo.

1. Ukutya

Awunakho ngokuthe ngqo ukufumana i-serotonin ekutyeni, kodwa unokufumana i-tryptophan, i-amino acid eguqulwe yaba yi-serotonin kwingqondo yakho. I-Tryptophan ifumaneka ikakhulu kukutya okuneproteni ephezulu, kubandakanya iturkey kunye nesalmon.

Kodwa akukho lula njengokutya ukutya okune-tryptophan, enkosi kwinto ebizwa ngokuba ngumqobo wegazi nengqondo. Esi sisingxobo sokhuselo esijikeleze ingqondo yakho elawula into engenayo nengaphandle kwengqondo yakho.

Ngamafutshane, ukutya okunotye kakhulu nge-tryptophan kuhlala kuyinto ephezulu kwezinye ii-amino acid. Ngenxa yokuba zininzi kakhulu, ezinye ii-amino acid zinokwenzeka ngaphezu kwe-tryptophan yokuwela isithintelo segazi-lobuchopho.

Kodwa kunokubakho indlela yokuqhekeza inkqubo. Uphando lubonisa ukuba ukutya ii-carbs kunye nokutya okuphezulu kwi-tryptophan kunokunceda ngakumbi i-tryptophan iyenze ibe yingqondo yakho.

Zama ukutya ukutya okune-tryptophan ene-25 ukuya kwi-30 yeegram zeecarbohydrate.

Nazi ezinye izimvo zokutya ukuze uqalise:

• ingqolowa isonka esipheleleyo kunye neturkey okanye itshizi
• i-oatmeal eneqaqobana lamandongomane
• isalmon nerayisi emdaka
• I-plums okanye ipinapple kunye nabaqhekezi bakho obathandayo
• Iipretzel stick ngebhotolo yamandongomane kunye neglasi yobisi

2. Ukuzilolonga

Ukuzilolonga kubangela ukukhutshwa kwe-tryptophan egazini lakho. Inokunciphisa inani lezinye iiamino acid. Oku kudala imeko efanelekileyo ye-tryptophan yokufikelela kwingqondo yakho.

Ukuzivocavoca i-Aerobic, kwinqanaba okhululeke ngalo, kubonakala ngathi kuneyona mpembelelo inkulu, ke wemba izikeyiti zakho ezindala okanye uzame iklasi yokudanisa. Injongo kukufumana ukubetha kwentliziyo yakho.

Olunye uqeqesho olulungileyo lwe-aerobic lubandakanya:

• ukuqubha
• ibhayisekile
• ukuhamba ngokukhawuleza
• ukubaleka
• ukuhamba kancinci

3. Ukukhanya okukhanyayo

iphakamisa ukuba i-serotonin ithambekele ekubeni sezantsi emva kobusika kwaye inyuse ihlobo kunye nokuwa. Impembelelo eyaziwayo kaSerotonin kwiimvakalelo inceda ukuxhasa unxibelelwano phakathi koku kufunyanwa kunye nokuvela kokuphazamiseka kwamaxesha onyaka kunye neenkxalabo zempilo yengqondo ezinxulumene namaxesha onyaka.

Ukuchitha ixesha elangeni kubonakala kukunceda ukonyusa amanqanaba e-serotonin, kwaye ukuphonononga olu luvo kubonisa ukuba ulusu lwakho lunokwazi ukwenza i-serotonin.

Ukwandisa ezi zibonelelo zinokubakho, jolisa ku:

• chitha ubuncinci imizuzu eli-10 ukuya kweli-15 ngaphandle kosuku ngalunye
• Thatha imisebenzi yakho yomzimba ngaphandle ukunceda ukwandisa ukonyusa i-serotonin ngokuzisa umthambo- ungalibali ukunxiba i-sunscreen ukuba uza kuphuma ixesha elingaphezulu kwemizuzu eli-15

Ukuba uhlala kwimozulu enethayo, kunzima ukuphuma ngaphandle, okanye unomngcipheko omkhulu womhlaza wolusu, usenokwandisa i-serotonin ngokukhanya okuqaqambileyo okuvela kwibhokisi yonyango elula. Ungazithengela ezi kwi-intanethi.

Ukuba unengxaki yokuphazamiseka engqondweni, thetha nonyango ngaphambi kokuba uzame ibhokisi elula. Ukusebenzisa enye ngokungachanekanga okanye ixesha elide kubangele ukuba abantu babe ne-mania.

4. Izixhobo zokuncedisa

Ezinye izongezo zokutya zinokunceda ukuqala kwimveliso kunye nokukhululwa kwe-serotonin ngokwandisa i-tryptophan.

Ngaphambi kokuzama isongezelelo esitsha, jonga kumboneleli wakho wezempilo. Qinisekisa ukubaxelela ukuba nawe uthatha:

• amayeza kagqirha
• amayeza eekhawuntareni
• iivithamini kunye nezongezelelo
• amayeza esintu

Khetha izongezo ezenziwe ngumenzi owaziwayo kwaye unokuphandwa ngeengxelo ezikumgangatho wazo kunye nococeko lweemveliso. Uphando lubonisa ukuba ezi zongezelelo zinokunceda ukwandisa i-serotonin kunye nokunciphisa iimpawu zoxinzelelo:

I-tryptophan echanekileyo

Izongezo ze-Tryptophan ziqulathe i-tryptophan engaphezulu kunemithombo yokutya, isenza ukuba kube lula ukufikelela kwingqondo yakho. Isifundo esincinci sika-2006 sicebisa ukuba izongezo ze-tryptophan zinokuba nefuthe lokuthintela uxinzelelo kubafazi, nangona uphando oluninzi luyafuneka. Thenga izincedisi ze-tryptophan.

I-SAMe (i-S-adenosyl-L-methionine)

I-SAMe ibonakala inceda ukwandisa i-serotonin kwaye inokuphucula iimpawu zokudakumba, kodwa ungayithathi kunye nezinye izongezo okanye amayeza anyusa i-serotonin, kubandakanya ne-anti-depressants kunye ne-antipsychotic. Thenga izongezo zeSAMe.

I-5-HTP

Esi songezelelo sinokungena ngokulula kwingqondo yakho kwaye sivelise i-serotonin. Uphononongo oluncinci luka-2013 lucebisa ukuba lusebenze ngokufanelekileyo njenge-anti-depressants kwabo baneempawu zokuqala zoxinzelelo. Kodwa olunye uphando kwi-5-HTP yokwandisa i-serotonin kunye nokunciphisa iimpawu zoxinzelelo luvelise iziphumo ezixubeneyo. Thenga izongezo ezi-5-HTP.

Wort yaseSt

Ngelixa oku kongezwa kubonakala kuphucula iimpawu zoxinzelelo kwabanye abantu, akubonisanga ziphumo zihambelana. Isenokungalungeli ukusetyenziswa kwexesha elide. Qaphela ukuba iSt John's wort ingenza amayeza athile, kubandakanya amanye amachiza omhlaza kunye nolawulo lokuzalwa kwehomoni, lungasebenzi kakuhle.

Abantu abasebenzisa iyeza lokuvala igazi, akufuneki bathathe iwort yaseSt.John njengoko iphazamisa ukusebenza kwesiyobisi. Kananjalo akufuneki ukuba uyithathe kunye namayeza, ngakumbi i-anti-depressants, eyonyusa i-serotonin.

Thenga izongezo zeSt.

Iiprobiotic

Uphando lubonisa ukuba ukufumana iiprobiotic ngakumbi ekutyeni kwakho kunokunyusa i-tryptophan egazini lakho, ukunceda ngakumbi ukufikelela kwingqondo yakho. Ungathatha izongezo zeprobiotic, ezifumanekayo kwi-Intanethi, okanye utye ukutya okune-probiotic, okufana neyogathi, kunye nokutya okunesonka, okunje nge-kimchi okanye i-sauerkraut.

Sebenzisa isilumkiso xa uzama ezi zongezo ukuba sele uthatha amayeza awonyusa i-serotonin. Oku kubandakanya iintlobo ezininzi ze-anti-depressants.

I-serotonin eninzi ingabangela i-serotonin syndrome, imeko enzima enokusongela ubomi ngaphandle kwonyango.

Ukuba ufuna ukuzama ukutshintsha i-anti-depressants kunye ne-supplements, sebenza kunye nomboneleli wakho wezempilo ukuba uze nesicwangciso sokukhusela ngokukhuselekileyo i-anti-depressants ubuncinane kwiiveki ezimbini zokuqala. Ukuyeka ngesiquphe kunokuba nemiphumo emibi.

5. Ukuphulula

Unyango lwe-Massage linceda ukonyusa i-serotonin kunye ne-dopamine, enye i-neurotransmitter enxulumene nemood. Kuyanceda ukunciphisa i-cortisol, ihomoni eyenziwa ngumzimba wakho xa uxinezelekile.

Ngelixa ubona i-massage therapist, oku kungangafuneki. Omnye wajonga ama-84 abasetyhini abakhulelweyo abanokudakumba. Abasetyhini abafumene imizuzu ye-20 yonyango yokuthanjiswa kwiqabane kabini ngeveki bathi baziva bexhalabile kwaye bedandathekile kwaye benamanqanaba aphezulu e-serotonin emva kweeveki ezili-16.

Zama ukutshintsha imizuzu engama-20 yokuthambisa kunye neqabane, ilungu losapho, okanye umhlobo.

6. Uqheliso lwemood

I-serotonin encinci inokuchaphazela imeko yakho, kodwa ngaba imeko elungileyo inokunceda ukwandisa amanqanaba e-serotonin? Abanye bathi ewe.

Ukucinga ngento ekwenza uzive ulungile kunokunceda ukonyusa i-serotonin kwingqondo yakho, enokukunceda ukuphucula imeko ngokubanzi.

Zama:

• ukujonga umzuzu owonwabileyo kwimemori yakho
• Ukucinga ngamava amnandi owafumanayo nabantu obathandayo
• ujonge iifoto zezinto ezikwenza wonwabe, ezinje ngesilwanyana sakho sasekhaya, indawo oyithandayo, okanye abahlobo abasenyongweni

Gcina ukhumbula ukuba iimeko zintsonkothile, kwaye akusoloko kulula ukutshintsha imeko yakho. Kodwa ngamanye amaxesha ukubandakanyeka kwinkqubo yokuzama ukuhambisa iingcinga zakho kwindawo elungileyo kunokunceda.

Ufuna nini uncedo

Ukuba ujonge ukwandisa i-serotonin ukuphucula iimpawu ezinxulumene neemood, kubandakanya ezo zoxinzelelo, ezi ndlela zinokwanela.

Abanye abantu banamanqanaba asezantsi e-serotonin ngenxa ye-chemistry yabo yobuchopho, kwaye akukho nto ingako unokuyenza malunga noku ngokwakho. Ukongeza, ukuphazamiseka kwemood kubandakanya ukuxubana kobunzima bemichiza yobuchopho, okusingqongileyo, ufuzo kunye nezinye izinto.

Ukuba ufumanisa ukuba iimpawu zakho ziqala ukuba nefuthe kubomi bakho bemihla ngemihla, cinga ngokufikelela kwinkxaso yonyango. Ukuba ukhathazekile ngendleko, isikhokelo sethu kunyango olufikelelekayo sinokukunceda.

Ngokuxhomekeka kwiimpawu zakho, unokumiselwa ukuba ukhethe i-serotonin reuptake inhibitor (SSRI) okanye olunye uhlobo loxinzelelo. Ii-SSRIs zinceda ukugcina ingqondo yakho ekubeni iphinde ibambe i-serotonin ekhutshiweyo. Oku kushiya kufumaneke ngakumbi ukuba kusetyenziswe kwingqondo yakho.

Gcina ukhumbule ukuba unokufuna kuphela ukuthatha ii-SSRI kwiinyanga ezimbalwa. Kubantu abaninzi, ii-SSRI zinokubanceda ukuba bafike kwindawo apho banokufumana khona unyango kwaye bafunde indlela yokulawula imeko yabo ngokufanelekileyo.

Umgca wezantsi

I-Serotonin yi-neurotransmitter ebalulekileyo, echaphazela yonke into ukusuka kwiimvakalelo zakho ukuya kwiintshukumo zakho zamathumbu. Ukuba ujonge ukukhulisa i-serotonin yakho, kukho izinto ezimbalwa onokuzama ukuzenzela zona. Nangona kunjalo, unganqikazi ukufikelela kuncedo ukuba ezi ngcebiso azikusiki.