UKUTYA OKUPHEZULU OKU-12 OKUTYEBILEYO KWI-SEROTONIN KUNYE NEENDLELA ZOKUYANDISA- PAMPEREDPEOPLENY.COM

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Ekhaya Impilo Isondlo Isondlo lekhaka-Swaranim sourav Ngu Swaranim sourav NgoJanuwari 3, 2019

I-Serotonin yi-monoamine ^[1] , okanye ubeke nje umchiza, odlala indima ye-neurotransmitter. Ifunyanwa ikakhulu kwingqondo, kodwa nakwiidosi ezincinci esiswini kunye neeplatelets zegazi. Ngokwenzululwazi, ibizwa ngokuba yi-5-hydroxytryptamine, okanye i-5-HT, kodwa ukuqonda okuqhelekileyo kubizwa ngokuba 'yikhemikhali eyonwabileyo'.

Imisebenzi yeSerotonin

Kuba ihambisa imiyalezo isuka kwelinye icala lobuchopho iye kwelinye inefuthe phantse kuzo zonke iintlobo zokuziphatha ^[1] nokuba yindlala, iimfuno zeemvakalelo, iimoto, ukuqonda kunye nemisebenzi ezenzekelayo. Ikwachaphazela nemijikelo yokulala yomntu. Iwotshi yangaphakathi ihambelana namanqanaba e-serotonin. ^[Mbini] Le khemikhali ikwadlala indima enkulu kulawulo lweemvakalelo-ezonwabileyo, ezibuhlungu, ezixhalabisayo zizinto nje ezimbalwa zomsebenzi wazo wobushushu.

Ukuba sesuswini, kuyanceda ngokuhamba kwamathumbu ngokulula kunye nokwetyisa. Inceda iiplatelets zegazi ekunqandeni kwangexesha oko kunceda ukuphilisa ngokukhawuleza amanxeba kunye namanxeba. Ilawula amanqanaba egazi ukukhupha ngaphandle kwako konke ukutya okungalunganga ngexesha lokuhambisa okanye isicaphucaphu. Ikwakhuthaza amathambo asempilweni kwaye omelele.

I-Serotonin idlala indima ebalulekileyo kubomi bethu bezesondo. Amanqanaba asezantsi ale hormone agcina i-libido ephezulu.

Ukutya okuNyusa amanqanaba eSerotonin

Siyinto esiyityayo. Ukutya okungafunekiyo okungafunekiyo okungafunekiyo, izinto ezingenampilo esizityayo, kokukhona amathuba ethu okuziva sidandathekile, esidangeleyo kunye neemvakalelo ezingalunganga. Xa sisitya ukutya okunezakha-mzimba, okunesondlo okusondla ngokupheleleyo, silindela ngcono ukuba kwimeko 'yokuziva ulungile'.

1. Tofu

Nangona tofu ^[5] ayinayo i-serotonin ethe ngqo, inezinto ezintathu ezizii-tryptophan, isoflavones kunye nee-carbohydrate ezintsonkothileyo ezidlala indima enkulu kwimveliso yemichiza. I-Tofu ngumthombo obalaseleyo weprotheni esekwe kwizityalo. Ikomityi enye ye-tofu ivelisa malunga neepesenti ezingama-89 ze-tryptophan.

Isoflavones yonyusa inqanaba leprotheni yokuhambisa i-serotonin. Kwakhona, ii-carbohydrate ezintsonkothileyo zihlala ixesha elide egazini kwaye azonakalisi ngokulula. Kuyaziwa ukonyusa imveliso yale monoamine kwingqondo. Ezi zinto zintathu zisebenza kunye zichaphazela imijikelezo yeemowudi kunye neehomoni zesini.

2. Isalmon

I-Salmon yenye yezona ndawo zityebileyo zeproteni kubathandi bokutya kwaselwandle. Inika amandla okuqaqamba kwaye ikwabizwa ngokuba yi-aphrodisiac. Inexabiso elifanelekileyo le-omega-3 fatty acids encedisa kwimveliso ye-serotonin. Ukukhutshwa kwe-5-HT kwigazi lethu lokuncedisa ekulawuleni i-libido.

3. Amandongomane

Kukho iintlobo ngeentlobo zamandongomane ^[8] ifumaneka ngokulula njengama-alimondi, imacadamia kunye namandongomane ompayini. Ziqulathe inani elibalulekileyo le-omega-3 fatty acids, enceda ekukhululweni kwe-serotonin egazini. Ngokokuvavanywa okwenziwe phakathi kwamaqela amabini abantu, abantu abatya ii-walnuts iiveki ezisibhozo babenokuphuculwa kwenqaku lokuPhazamiseka kweMood Mood. Nangona kunjalo, iintlobo ezahlukeneyo zivelisa amanqanaba angafaniyo e-5-HT.

4. Imbewu

Zininzi izinto onokukhetha kuzo kwintengiso xa kufikwa kwimbewu enokutyiwa ^[7] . Ezimbalwa kwezi zixhaphakileyo yithanga, ivatala, umngqusho, iflakisi, isesame, i-chia, iimbewu ye-basil, njl. Imbewu emnyama okanye ikumin emnyama inepesenti elungileyo ye-tryptophan eyonyusa amanqanaba engqondo ye-5-HT.

5. ETurkey

I-Turkey iqulethe amanqanaba e-tryptophan ngaphezulu kwenkukhu okanye inyama yehagu. Inamanqanaba amahle ezinye iiamino acid ngokunjalo. Xa inyama ye-turkey ibhangqiwe kunye nomthombo we-carbohydrate, isebenza ngcono ukukhulisa amanqanaba e-serotonin kwingqondo, yiyo loo nto isenza ukuba sonwabe, mhlawumbi sisozele.

6. Imifuno enamagqabi

Inkqubo ye- ^[6] imifuno kwisitya sethu sesaladi inezibonelelo ezininzi. Ayizityebi kuphela kwifayibha kunye neeminerali, ikwaqulathe iiasidi ezinamafutha. Amahlumela eBrussels, i-kale kunye nesipinatshi aneepesenti elungileyo ye-alpha-linolenic acid, enceda kwimveliso ye-serotonin.

7. Ubisi

Ubisi ^[9] kunye nezinye iimveliso zobisi ziqukethe i-alpha-lactalbumin, ephezulu kwi-tryptophan. Kungenxa yoko le nto kucetyiswa ikomityi yobisi efudumeleyo ngaphambi kokuba ulale, njengoko inyanzelisa i-serotonin, esenza ukuba sibe yidosi. Abantu ababhinqileyo abafumana isifo sangaphambi kokuya exesheni banokutya ubisi rhoqo ukuphucula ukucaphuka kweemvakalelo, ukulala okungalunganga kunye nokunqwenela i-carbohydrate.

8. Amaqanda

Amaqanda angumthombo ogqwesileyo weprotein ecocekileyo kwaye ikwaqulathe iiamino acid kunye neeasidi ezinamanqatha. Amaqanda aquka i-tryptophan ephezulu kwaye alungile ukugcina amanqanaba e-serotonin emzimbeni wethu.

9. itshizi

Isitshizi ^[9] yenye imveliso yobisi equlathe ialpha-lactalbumin. Ipesenti ye-tryptophan ayiphezulu kakhulu, kodwa ngokuqinisekileyo inegalelo kwiqhezu elincinci lokulinganisa amanqanaba ama-5-HT.

10. Iziqhamo

Iibhanana, i-plums, iimango, iipayina, i-kiwi, i-honeydew kunye ne-grapefruit zivelisa ngokufanelekileyo i-serotonin ngenxa yokuxinana kwe-serum ephezulu. Iziqhamo ezinje ngetumato kunye neeavokhado zixinene kwizakhamzimba, ezinceda kuphuhliso kunye nokulinganisela kwamanqanaba e-5-HT.

11. Iipopcorn

Ipopcorn iqulethe ii-carbohydrate ezintsonkothileyo ezinesalathiso esisezantsi se-glycemic. Ezi carbohydrate zilawula ukuhamba kwe-serotonin, ethi yona ikonyuse imood yethu.

Ukutya okuphezulu okungaphezulu kwe-11 okune-tryptophan ephezulu ngokwe-USDA ^[14]

Iindlela ezisebenzayo zokulinganisela iSerotonin

1. Ukusetyenziswa kwamagqabi eti njenge emnyama, i-oolong okanye iti eluhlaza kuyonyusa uxinzelelo lwe-L-theanine, eyi-amino acid. Iphakamisa amanqanaba e-5-HT kwingqondo, yiyo loo nto ibangela ukhululeke kunye nokuzola. Iti eluhlaza inelona nani liphezulu le-L-theanine. Yiyo loo nto kucetyiswa ukuba ube nayo yonke imihla ukuze ubangele uxinzelelo kunye nokuphazamiseka kwengqondo.

2. I-Turmeric iqulethe i-curcumin, indawo esebenzayo enceda i-serotonin ukuba ihlale isebenza ixesha elide kwingqondo.

3. Imagnesium, zinc kunye nevithamin D ezincedisayo zinceda ii-neurons zivelise i-serotonin, oko ke kunciphisa amathuba oxinzelelo.

4. Izicatshulwa zeRhodiola rosea zibuyisela amanqanaba aqhelekileyo e-5-HT kwaye zinceda abantu abaphethwe bubuthongo, uxinzelelo olungapheliyo, ukuphazamiseka kwengqondo kunye neemvakalelo ezingazinzanga.

5. I-Saffron, i-magnolia bark kunye ne-ginger ziyasebenza ekunyangeni ukuphazamiseka kwengqondo, ngokwandisa i-serotonin kwingqondo.

6. Iioyile eziyimfuneko ezifana ne-lavender, i-rosemary, i-orenji, i-peppermint, i-jojoba, njl njl, zinokusetyenziselwa ukuthambisa iinwele nolusu. Bonyusa ukujikeleza kwegazi kwaye bathintele ukuphinda kuthathwe kwakhona kwi-serotonin, yiyo loo nto behambisa uxinzelelo kunye neempawu zabo zokuphumla.

Utshintsho kwindlela yokuphila ukuze wandise iSerotonin ^[12]

1. Ukunciphisa uxinzelelo

Umzimba ukhupha iihormoni ze-cortisol ngexesha loxinzelelo. Ukuba umntu uxhalaba rhoqo, i-cortisol inokuwisa kakhulu amanqanaba e-serotonin. Ukulwa nemikhwa yethu yoxinzelelo, kufuneka siziqhelanise nokucamngca yonke imihla kangangeshumi ukuya kwishumi elinesihlanu lemizuzu. Ukushicilela iingcinga ezintle kuyanceda ekuhambiseni uxinzelelo lwethu kwindlela yoyilo ngakumbi. Ukusela iti yemifuno, ukutya ukutya okunesondlo konke kuyinxalenye yotshintsho kwindlela esiphila ngayo.

2. Ukuzilolonga

Ukudinwa okubangelwa ngumthambo kunokunyusa amanqanaba e-tryptophan, ngaloo ndlela kulawulwe i-serotonin kwingqondo. Kubalulekile ukuba usebenze nokuba ubuncinci beyure yonke imihla. Akufuneki ukuba sithi, siziva sonwabile ngaphakathi kwaye sizithembile. I-Serotonin inyusa imeko yethu kunye nokuzithemba. Abantu abenza umthambo rhoqo abafane badandatheke.

3. Yoga kunye nokucamngca

I-Yoga kunye nokucamngca kunceda ekufumaneni i-chakra yethu ye-chakra kunye nokulinganisa iingcinga zethu. Sifunda ukuthatha izinto kancinci kwaye singazikhathazi ngemiqobo emincinci. Inceda ekuzaziseni, ekusombululeni iingxaki, kulungelelwaniso lwendalo, njl. Yindlela esebenzayo yokwandisa i-serotonin kunye nokulwa ukungalingani kwengqondo.

4. Unyango ngengqondo

Ingcebiso evela kubaphandi kwinqanaba lokulwa nokuphazamiseka kwengqondo yonyusa umsebenzi we-serotonin kunye nokunciphisa amathuba oxinzelelo olungapheliyo.

5. Unyango lomculo kunye nomdaniso

Ukuphakamisa umculo obangela ukungcangcazela okuhle kuye kwaqwalaselwa ukwandisa amanqanaba e-5-HT. Umdaniso unceda ngokwanda kwe-tryptophan. Ewe naluphi na uhlobo lokuphuma kwiimvakalelo luyanceda ekuphuculeni imeko yethu.

Unyango lomzimba Ukonyusa iSerotonin

1. I-Neurofeedback

Ukubuyela umva ^[10] isetyenziswa rhoqo kwimigraines, i-PTSD, isifo se-fibromyalgia. Amagagasi e-EEG asetyenziselwa ukutshintshela umsebenzi wobuchopho ngokuziphatha kwethu kunye nokuqonda kwakhona kuchaphazeleka ngaxeshanye. Emva kweeveki ezimbini ukuya kwezintathu zonyango, isigulana sinexhala, ukudinwa kunye noxinzelelo.

2. Unyango lokuphulula

Ukuthanjiswa ngeoyile eyimfuneko, ngamanye amaxesha ioyile eqhelekileyo iyanciphisa ihomoni yecortisol kwaye inyuse inqanaba le-serotonin Oku kunceda umntu akhululeke kwaye azole. Ukusetyenziswa rhoqo kunemveliso ekulweni nokudakumba.

3. Unyango

Olu nyango lwamandulo lwaseTshayina lunceda ukujikeleza kwegazi ngokulula kunye nokunciphisa izihlunu ezixinzelelweyo. Oku kwandisa umsebenzi we-serotonin kwi-serum, ngaloo ndlela kukhuthaza impilo engcono ^{[Shumi elinanye]} .

4. Unyango olukhanyayo

Photobiomodulation ^[4] , ekwabizwa ngokuba lonyango lokuKhanya okuKhanyayo, ibhalansi yamanqanaba e-serotonin kwiintsuku nje ezimbalwa. Nangona kunjalo, iziphumo ebezingalindelekanga ekusebenziseni ixesha elide azikaziwa. Ukuba zisetyenziselwe ixesha elifutshane, zinokunyanga ukuphazamiseka kwengqondo.

Iziphumo ebezingalindelekanga zamanqanaba aphezulu eSerotonin

Amanqanaba angaphezulu kwe-5-HT ^[13] kunokubangela i-serotonin syndrome, esisifo esisongela ubomi. Ingabangelwa nokuba ngamayeza onyango okanye ukudibanisa ngengozi iziyobisi zokuzonwabisa kunye namayeza. Oku kunokubangela uchulumanco, ukungasebenzi kakuhle kwengqondo, imeko yokuqonda ekhubazekileyo. Umntu unokufumana ukungcangcazela ngamandla kunye ne-hyperreflexia.

Nditsho nabantu abane-autistic banengxaki yokufumana amanqanaba aphezulu e-serotonin. Abafazi abakhulelweyo abanengxaki yehyperserotonemia bahlala bezala abantwana abane-autism.

Ke ngoko iyonke, i-serotonin idlala indima ebalulekileyo ekulawuleni ukuphazamiseka kwemood kunye nokusebenza kweemvakalelo. Idosi efanelekileyo yokutya okutyebileyo kwe-monoamine ilungile ukukhulisa amandla ethu kunye nenqanaba lokufumana okuhle. Sikwadinga nokwenza utshintsho olwaneleyo kwindlela esiphila ngayo, ukumelana noxinzelelo, uxinzelelo kunye nokulala. Kodwa kufuneka sikulumkele ukungazidluli izinto. Ibhalansi ibalulekile.

Jonga iZalathiso zeNqaku

[1]UFrazer A, uHensler JG. ISerotonin. Ku: Siegel GJ, Agranoff BW, Albers RW, et al., Abahleli. Isiseko seNeurochemistry: Imolekyuli, iiSeli kunye nezinto zoNyango. Uhlobo lwe-6.
[Mbini]UJenkins, T. A., Nguyen, J. C., Polglaze, K. E., kunye noBertrand, P. P. (2016). Impembelelo yeTryptophan kunye neSerotonin kwiMood kunye noCognition ngeNdima enokubakho ye-Gut-Brain Axis. Izondlo, 8 (1), 56.
[3]Isitshingitshane JD. (1988). Ukungenisa kweCarbohydrate kunye nengqondo ye-serotonin synthesis: ukubaluleka kwento yokulawula ukulawulwa kokulawula ukungenisa i-carbohydrate, kunye nefuthe lokusetyenziswa kwe-aspartame. Suppl 1, 35-41
[4]UTomaz de Magalhães, M., Núñez, S., Kato, I. T., kunye noRibeiro, M. S. (2015). Unyango olukhanyayo luhlengahlengisa amanqanaba e-serotonin kunye nokuhamba kwegazi kubafazi abaneentloko. Isifundo sokuqala. Uvavanyo lwebhayoloji kunye neyeza (iMaywood, NJ), 241 (1), 40-5.
[5]UMessina M. (2016). Uhlaziyo lweSoy kunye neMpilo: kuvavanyo lweeNcwadi zeKlinikhi kunye ne-Epidemiologic. Izondlo, i-8 (12), i-754.
[6]Ko, S.H, Ipaki, J.H, Kim, S.Y., Lee, S. W., Chun, S. S., kunye nePaki, E. (2014). Iziphumo zeAntioxidant zesipinatshi (Spinacia oleracea L.) Unyango kwiigundane zehyperlipidemic. Ukuthintela ukutya kunye nesayensi yokutya, i-19 (1), 19-26.
[7]I-Perveen, T., Haider, S., Zuberi, NA, Saleem, S., Sadaf, S., kunye neBatool, Z. (2013). Ukunyusa amaNqanaba e-5-HT Ukulandela ukuPhindaphindwa koLawulo lweNigella sativa L. (iMbewu eMnyama) yeVenkile yokuvelisa iAntidepressant Iziphumo zeRats. IScientia pharmaceutica, 82 (1), 161-70.
[8]IGrobe, W. (1982), umsebenzi we-serotonin kwimbewu ye-walnuts. I-Phytochemistry. 21 (4), 819-822.
[9]Weaver, uSamantha kunye neLaporta, uJimena noMoore, uSpencer noHernandez, uLaura. (2016). I-Serotonin kunye ne-calcium homeostasis ngexesha lotshintsho. I-Endocrinology yezilwanyana zasekhaya. 56. S147-S154.
[10]IHammond, D. (2005). I-Neurofeedback enexhala kunye nokuphazamiseka okuchaphazelekayo. Iiklinikhi zengqondo yabantwana kunye nokufikisa eNyakatho Melika. 14. 105-23, vii.
[Shumi elinanye]U-Lee, u-Eun kunye noWarden, uSherry. (2016). Iziphumo zokwenza i-acupuncture kwi-serotonin metabolism. Ijenali yaseYurophu yoNyango oluDibeneyo. 8, (4).
[12]ILopresti, AL, Hood, SD, kunye neDrummond, PD Ukuphononongwa kwendlela yokuphila enegalelo kwiindlela ezibalulekileyo ezinxulumene noxinzelelo olukhulu: Ukutya, ukulala nokuzilolonga. Ijenali yokuphazamiseka okuchaphazelekayo. 148 (10), 12-27.
[13]ICrockett, M. J., Siegel, J. Z., Kurth-Nelson, Z., Ousdal, O. T., Ibali, G., Frieband, C., Grosse-Rueskamp, J. M., Dayan, P.,… UDolan, R. J. (2015). Iziphumo ezingahambelaniyo zeSerotonin kunye neDopamine kuVavanyo lweNgozi ekuthathweni kwezigqibo zokuziphatha. I-biology yangoku: CB, 25 (14), 1852-1829.
[14]I-Tryptophan, i-USDA yoQulunqo lweeNkcukacha zokutya. I-United States Isebe Lezolimo.