I-Serotonin: yintoni, yintoni eyenzelwe kwaye isayina ukuba iphantsi

Umxholo

• Yintoni i-serotonin ye-
• 1. Iintshukumo ezenzeka emathunjini
• 2. Ulawula imood
• 3. Ilawula isicaphucaphu
• 4. Ulawula ukulala
• 5. Ukunqanda igazi
• 6. Impilo yethambo
• 7. Umsebenzi wesondo
• Iimpawu zokuba i-serotonin isezantsi
• Ukutya kokonyusa i-serotonin

I-Serotonin yi-neurotransmitter esebenza kwingqondo, iseta unxibelelwano phakathi kweeseli zemithambo-luvo, kwaye inokufumaneka kwinkqubo yokwetyisa nakwiiplatelets zegazi. Le molekyuli iveliswa kwi-amino acid ebizwa ngokuba yi-tryptophan, efumaneka ngokutya.

I-Serotonin isebenza ngokulawula imood, ukulala, ukutya, ukubetha kwentliziyo, ubushushu bomzimba, ubuntununtunu kunye nokusebenza kwengqondo, kwaye ke, xa ikwiqondo eliphantsi, inokubangela imeko embi, ubunzima bokulala, unxunguphalo okanye uxinzelelo.

Enye indlela yokwandisa uxinzelelo lwe-serotonin egazini kukutya ukutya okunotye kakhulu kwi-tryptophan, ukuzilolonga rhoqo kwaye, kwiimeko ezinzima kakhulu, ukuthatha amayeza. Jonga ezinye iingcebiso zokunyusa i-serotonin.

Yintoni i-serotonin ye-

I-Serotonin ibaluleke kakhulu kwimisebenzi emininzi yomzimba, ke kubalulekile ukuba amanqanaba ayo abe sezingqondweni ezisempilweni. Imisebenzi ephambili ye-serotonin yile:

1. Iintshukumo ezenzeka emathunjini

I-Serotonin ifumaneka ngobuninzi esiswini nasemathunjini, inceda ukulawula ukusebenza kwamathumbu nokunyakaza.

2. Ulawula imood

I-Serotonin isebenza kwingqondo elawula uxinzelelo, ukonyusa ukonwaba kunye nokuphucula imeko, amanqanaba asezantsi ale molekyuli angabangela uxinzelelo kwaye akhokelele kuxinzelelo.

3. Ilawula isicaphucaphu

Ukuveliswa kweSerotonin kuyanda xa umzimba ufuna ukuphelisa izinto eziyityhefu emathunjini, umzekelo, kwimeko zorhudo. Olu nyuso lukwakhuthaza nengingqi yengqondo elawula isicaphucaphu.

4. Ulawula ukulala

I-Serotonin yi-neurotransmitter ekwakhuthaza imimandla kwingqondo elawula ukulala nokuvuka, kwaye xa ikwiqondo eliphantsi, inokubangela ukuphazamiseka kokulala.

5. Ukunqanda igazi

Iiplatelets zegazi zikhupha i-serotonin ukunceda ukuphilisa amanxeba. I-Serotonin ikhokelela kwi-vasoconstriction, ngaloo ndlela iququzelela ukujiya kwegazi.

6. Impilo yethambo

I-Serotonin idlala indima kwimpilo yethambo, kwaye ukungalingani kwayo kunokuba nefuthe elibi. Amanqanaba aphezulu aphezulu e-serotonin emathanjeni angenza amathambo abe buthathaka, ukwandisa umngcipheko wokubandezeleka kwe-osteoporosis.

7. Umsebenzi wesondo

I-Serotonin yinto enxulumene ne-libido kwaye, ke, utshintsho kumanqanaba ayo lunokutshintsha umnqweno wesini.

Iimpawu zokuba i-serotonin isezantsi

Uxinzelelo olusezantsi lwe-serotonin emzimbeni lunokukhokelela ekubonakaleni kweempawu kunye neempawu, ezinje:

• Ukutya kusasa;
• Ukozela emini;
• Ukutshintshwa komnqweno wesini;
• Ukuzimisela ukutya ngalo lonke ixesha, ngakumbi iilekese;
• Ubunzima ekufundeni;
• Ukuphazamiseka kwememori kunye noxinzelelo;
• Ukucaphuka.

Ukongeza, umntu usenokuziva ediniwe kwaye aphelelwe ngumonde ngokulula, oko kunokubonisa ukuba umzimba ufuna i-serotonin engakumbi egazini.

Ukutya kokonyusa i-serotonin

Bukela le vidiyo ilandelayo kukutya ekufuneka ukutyile ukwandisa imveliso yakho ye-serotonin:

Okunye ukutya okunotye kwi-tryptophan, ekhonza ukwandisa imveliso ye-serotonin emzimbeni, zezi:

• Itshokolethi emnyama;
• Isiselo somdiliya esibomvu;
• Ibhanana;
• Ipanapula;
• Itumato;
• Ukutya inyama;
• Ubisi kunye neziphumo zalo;
• Amazimba;
• Chestnut ukusuka ePará.

Oku kutya kufuneka kutyiwe yonke imihla, ngezahlulo ezincinci, amaxesha ngamaxesha ngemini. Umzekelo olungileyo woku uthatha i-banana smoothie kunye namantongomane aseBrazil kwisidlo sakusasa, ukutya ibele lenkukhu egcadiweyo kunye nesaladi yetumato ngexesha lesidlo sasemini, kunye neglasi enye yewayini ebomvu emva kwesidlo sangokuhlwa. Bona eminye imizekelo yokutya okunceda ukwandisa i-serotonin.

Ukongeza, izongezo zokutya kunye ne-tryptophan zinokusetyenziselwa ukubumba.

Kwiimeko ezinzima kakhulu, apho ukunqongophala kwe-serotonin kunefuthe elikhulu kubomi bomntu, kubangela ukudakumba okanye unxunguphalo olugqithisileyo, umzekelo, kunokuba yimfuneko ukuthatha amayeza amiselwe ngugqirha.