Zakudya zomwe zimawonjezera serotonin (ndikuwonetsetsa kuti mukusangalala)

Zamkati

• Zakudya zolemera kwambiri za Tryptophan
• Zakudya zokhala ndi magnesium ndi calcium

Pali zakudya zina, monga nthochi, nsomba, mtedza ndi mazira, zomwe zili ndi tryptophan, amino acid wofunikira mthupi, womwe umagwira ntchito yopanga serotonin muubongo, womwe umadziwikanso kuti hormone yachisangalalo, yomwe imathandizira kumverera kwa kukhala bwino.

Kuphatikiza apo, serotonin ndi neurotransmitter yofunikira yosamalira ntchito zofunikira mthupi, monga kuwongolera kusinthasintha kwamaganizidwe, kuwongolera magonedwe, kukhala ndi thanzi lamaganizidwe, kuchepetsa nkhawa ndikuthandizira kuwongolera njala.

Kulephera kwa Serotonin kumalumikizidwa ndi zovuta zam'mutu, kukhumudwa ndi nkhawa, komanso kugona tulo, kusasangalala, kukumbukira kukumbukira, nkhanza komanso mavuto akudya.

Zakudya zolemera kwambiri za Tryptophan

Pofuna kulimbikitsa kumverera kwachisangalalo ndi chisangalalo, ndikofunikira kuphatikiza pazakudya zina zomwe zili ndi tryptophan, komabe, maphunziro ena asayansi amafunikira kuti adziwe kuchuluka komwe kuyenera kudyedwa. Zakudya izi ndi izi:

• Chiyambi cha zinyama: tchizi, nkhuku, nkhukundembo, mazira ndi nsomba;
• Zipatso: nthochi, peyala ndi chinanazi;
• Masamba ndi tubers: kolifulawa, broccoli, mbatata, beets ndi nandolo;
• Zipatso zouma: mtedza, mtedza, cashews ndi mtedza waku Brazil;
• Soy zotumphukira;
• Zomera Zam'madzi: spirulina ndi udzu wam'madzi;
• Koko.

Mndandandawu muli zakudya zopatsa thanzi kwambiri za tryptophan, koma kuwonjezera pa tryptophan, zakudya izi zilinso ndi calcium ndi magnesium, zomwe ndi michere iwiri yofunikira kwambiri yowonetsetsa kuti serotonin ipangidwe moyenera, komanso kukonza zochita m'thupi.

Kuphatikiza apo, kafukufuku wina wasonyeza kuti maluwa am'mimba amathanso kukhudza machitidwe ndi malingaliro, komanso tryptophan ndi metabolism ya serotonin. Pachifukwa ichi, amakhulupirira kuti kumwa maantibiotiki kumatha kusintha magwiridwe antchito a serotonin ndikukhala ndi thanzi labwino. Onani zambiri za maantibiotiki ndi zakudya zomwe zili nawo.

Zakudya zokhala ndi magnesium ndi calcium

Kuonetsetsa kuti serotonin ikupanga bwino ndikuwongolera zochita zake, kuwonjezera pa kudya zakudya zokhala ndi tryptophan, mutha kuwonjezera zakudya zomwe mumadya mu magnesium ndi calcium, monga tchizi, zipatso zouma, sipinachi ndi nyemba.

Zakudya izi ziyenera kudyedwa nthawi yonse yazakudya, kuti magulu a serotonin akhale pafupi kwambiri. Kuphatikiza pa chakudya, kuchita zinthu monga kuchita masewera olimbitsa thupi panja ndikusinkhasinkha, kumathandizira kupewa zovuta zam'maganizo, kusokonezeka kwamaganizidwe ndikukhala ndi thupi lokwanira, mwakuthupi ndi mwamaganizidwe.

Onani zitsanzo zambiri za zakudya zoyenera kudya muvidiyo yotsatirayi: