Njira 6 Zolimbikitsira Serotonin Popanda Mankhwala

Zamkati

• 1. Chakudya
• 2. Chitani masewera olimbitsa thupi
• 3. Kuwala kowala
• 4. Zowonjezera
• Tryptophan yoyera
• SAMe (S-adenosyl-L-methionine)
• 5-HTP
• Wort wa St.
• Mapuloteni
• 5. Kutikita
• 6. Kutengeka mtima
• Nthawi yoti mupemphe thandizo
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Serotonin ndi neurotransmitter, kapena messenger messenger, yomwe imakhudzidwa ndi zochitika zambiri mthupi lanu lonse, kuyambira pakuwongolera kusinthasintha kwanu mpaka kulimbikitsa kugaya bwino.

Amadziwikanso ndi:

• kulimbikitsa kugona mokwanira pothandiza kuwongolera mayendedwe azizungulira
• Kuthandiza kukonza njala
• kulimbikitsa kuphunzira ndi kukumbukira
• kuthandiza kulimbikitsa malingaliro abwino ndi machitidwe osakondera

Ngati muli ndi serotonin yotsika, mutha:

• kumva nkhawa, kutsika, kapena kukhumudwa
• kumva kukwiya kapena kukwiya
• amakhala ndi mavuto ogona kapena akumva kutopa
• kumva mopupuluma
• kuchepa kudya
• amakumana ndi mseru komanso mavuto am'mimba
• amalakalaka maswiti ndi zakudya zopatsa mphamvu

Werengani kuti muphunzire za njira zosiyanasiyana zowonjezera serotonin mwachilengedwe.

1. Chakudya

Simungapeze serotonin mwachindunji kuchokera pachakudya, koma mutha kupeza tryptophan, amino acid yomwe imasinthidwa kukhala serotonin muubongo wanu. Tryptophan imapezeka makamaka mu zakudya zamapuloteni kwambiri, kuphatikiza Turkey ndi nsomba.

Koma sizophweka monga kudya zakudya zopangidwa ndi tryptophan, chifukwa cha china chake chotchedwa magazi-ubongo chotchinga. Ichi ndi chodzitetezera mozungulira ubongo wanu chomwe chimayang'anira zomwe zimalowa ndi kutuluka muubongo wanu.

Mwachidule, zakudya zama tryptophan nthawi zambiri zimakhala zazikulu kwambiri mu ma amino acid ena. Chifukwa chakuti ndizochulukirapo, ma amino acid enawa amakhala ochulukirapo kuposa tryptophan kuti adutse chotchinga cha magazi ndi ubongo.

Koma pakhoza kukhala njira yowononga dongosololi. Kafukufuku akuwonetsa kuti kudya ma carbs pamodzi ndi zakudya zomwe zili ndi tryptophan kungathandize kwambiri tryptophan kuti ipange muubongo wanu.

Yesani kudya chakudya cholemera kwambiri cha tryptophan ndi magalamu 25 mpaka 30 a chakudya.

Nawa malingaliro otukuka kuti muyambe:

• mkate wonse wa tirigu ndi Turkey kapena tchizi
• oatmeal ndi mtedza wambiri
• nsomba ndi mpunga bulauni
• plums kapena chinanazi ndi omenyera omwe mumawakonda
• pretzel timitengo ndi chiponde ndi kapu ya mkaka

2. Chitani masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi kumayambitsa kutulutsidwa kwa tryptophan m'magazi anu. Ikhozanso kutsitsa kuchuluka kwa ma amino acid ena. Izi zimapanga malo abwino oti tryptophan ifike kuubongo wanu.

Zochita zolimbitsa thupi, pamlingo womwe mumakhala nawo bwino, zimawoneka kuti zimakhudza kwambiri, chifukwa chake fufuzani masiketi anu akale kapena yesani kalasi yovina. Cholinga ndikuti mtima wanu ukwere.

Zochita zina zabwino za aerobic ndizo:

• kusambira
• kupalasa njinga
• kuyenda mofulumira
• kuthamanga
• kukwera pang'ono

3. Kuwala kowala

akuwonetsa kuti serotonin imakhala yocheperako nthawi yachisanu ndikukwera mchilimwe ndi kugwa. Zotsatira zodziwika bwino za Serotonin zimathandizira kuthandizira kulumikizana pakati pazomwe apezazi komanso kupezeka kwa zovuta zokhudzana ndi nyengo komanso zovuta zamaganizidwe okhudzana ndi nyengo.

Kugwiritsa ntchito nthawi yowala dzuwa kumawoneka kuti kukuthandizira kukulitsa kuchuluka kwa serotonin, ndipo kuwunika lingaliro ili kukuwonetsa kuti khungu lanu limatha kupanga serotonin.

Kuti mukulitse phindu lomwe lingakhalepo, khalani ndi:

• kumatha mphindi 10 kapena 15 kunja tsiku lililonse
• tengani zolimbitsa thupi zakunja kuti zithandizire kukulitsa mphamvu ya serotonin yomwe imadza chifukwa cha zolimbitsa thupi - osayiwala kuvala zotchingira dzuwa ngati mutakhala kunja kupitilira mphindi 15

Ngati mumakhala nyengo yamvula, zimakuvutani kutuluka panja, kapena muli pachiwopsezo chachikulu cha khansa yapakhungu, mutha kuwonjezera serotonin ndikuwala kowala kuchokera mubokosi lazopepuka. Mutha kugula izi pa intaneti.

Ngati muli ndi vuto la kusinthasintha zochitika, kambiranani ndi dokotala musanayese bokosi lowala. Kugwiritsa ntchito molakwika kapena motalika kwadzetsa chisokonezo kwa anthu ena.

4. Zowonjezera

Zakudya zina zowonjezera zimathandizira kuyambitsa kupanga ndikutulutsa serotonin powonjezera tryptophan.

Musanayese chowonjezera chatsopano, funsani omwe akukuthandizani. Onetsetsani kuwauza ngati mungatenge:

• mankhwala akuchipatala
• mankhwala owonjezera
• mavitamini ndi zowonjezera
• mankhwala azitsamba

Sankhani zowonjezera zomwe zimapangidwa ndi wopanga yemwe amadziwika ndipo amatha kufufuzidwa ndi malipoti amtundu wawo komanso kuyera kwa zinthu. Kafukufuku akuwonetsa kuti zowonjezera izi zitha kuthandiza kuwonjezera serotonin ndikuchepetsa zizindikilo za kukhumudwa:

Tryptophan yoyera

Zowonjezera za Tryptophan zili ndi tryptophan yochulukirapo kuposa magwero azakudya, zomwe zimapangitsa kuti zitha kufikira ubongo wanu. Kafukufuku wocheperako wa 2006 akuwonetsa kuti zowonjezera zowonjezera za tryptophan zimatha kukhala ndi vuto la kupsinjika kwa amayi, ngakhale kuli kofunikira kafukufuku wambiri. Gulani zowonjezera za tryptophan.

SAMe (S-adenosyl-L-methionine)

SAMe ikuwoneka kuti ikuthandizira kuwonjezera serotonin ndipo imatha kusintha zizindikiritso za kukhumudwa, koma osazitenga ndi zowonjezera zilizonse kapena mankhwala omwe amachulukitsa serotonin, kuphatikiza mankhwala ena opatsirana pogonana komanso ma antipsychotic. Gulani zowonjezera za SAMe.

5-HTP

Chowonjezera ichi chimatha kulowa muubongo wanu mosavuta ndikupanga serotonin. Kafukufuku wocheperako wa 2013 akuwonetsa kuti zidagwira bwino ntchito ngati mankhwala opatsirana kwa iwo omwe ali ndi zizindikilo zoyambirira za kukhumudwa. Koma kafukufuku wina pa 5-HTP wowonjezera serotonin ndikuchepetsa zipsinjo wapereka zotsatira zosakanikirana. Gulani zowonjezera 5-HTP.

Wort wa St.

Ngakhale chowonjezera ichi chikuwoneka kuti chikuwongolera zizindikilo zakukhumudwa kwa anthu ena, sichinawonetse zotsatira zosasinthasintha. Zingakhale zopanda ntchito zogwiritsira ntchito nthawi yayitali. Dziwani kuti St. John's wort atha kupanga mankhwala ena, kuphatikiza mankhwala ena a khansa ndi njira yolerera ya mahomoni, osagwira ntchito.

Anthu omwe amamwa mankhwala osokoneza bongo, sayenera kumwa St. John's wort chifukwa imasokoneza mphamvu ya mankhwalawa. Simuyeneranso kumwa mankhwala, makamaka antidepressants, omwe amachulukitsa serotonin.

Gulani zowonjezera za wort ya St.

Mapuloteni

Kafukufuku akuwonetsa kuti kupeza maantibiotiki ochulukirapo pazakudya zanu kumatha kuwonjezera tryptophan m'magazi anu, kuthandizira zochulukirapo kufikira ubongo wanu. Mutha kumwa ma probiotic, omwe amapezeka pa intaneti, kapena kudya zakudya zopatsa thanzi, monga yogurt, ndi zakudya zofufumitsa, monga kimchi kapena sauerkraut.

Samalani mukamayesera izi ngati mumamwa kale mankhwala omwe amawonjezera serotonin. Izi zikuphatikiza mitundu ingapo yama antidepressants.

Serotonin yochulukirapo imatha kuyambitsa matenda a serotonin, vuto lalikulu lomwe lingawopseze moyo popanda chithandizo.

Ngati mukufuna kuyesa kuchotsa mankhwala opatsirana pogonana ndi zowonjezera mavitamini, gwirani ntchito ndi omwe amakuthandizani kuti mupeze njira yothetsera matenda opatsirana pogonana kwa milungu iwiri. Kusiya mwadzidzidzi kungakhale ndi zotsatira zoyipa.

5. Kutikita

Kuchepetsa kutikita kumathandizira kukulitsa serotonin ndi dopamine, neurotransmitter yokhudzana ndimisala. Zimathandizanso kuchepetsa cortisol, hormone yomwe thupi lanu limatulutsa mukapanikizika.

Ngakhale mutha kuwona wololeza wololera, izi sizingakhale zofunikira. Mmodzi adayang'ana amayi apakati 84 okhala ndi nkhawa. Azimayi omwe adalandira mphindi 20 za kutikita minofu kuchokera kwa mnzawo kawiri pa sabata adati samakhala ndi nkhawa komanso kupsinjika ndipo amakhala ndi ma serotonin apamwamba patadutsa milungu 16.

Yesetsani kusisita mphindi 20 za kutikita ndi mnzanu, wachibale wanu, kapena mnzanu.

6. Kutengeka mtima

Serotonin yaying'ono kwambiri imatha kusokoneza malingaliro anu, koma kodi kusangalala kumatha kuthandizira kukulitsa kuchuluka kwa serotonin? Ena amati inde.

Kuganizira china chake chomwe chimakupangitsani kumva bwino kumatha kuthandizira kukulitsa serotonin muubongo wanu, zomwe zingathandize kulimbikitsa kusinthasintha kwachizolowezi.

Yesani:

• Kuwona mphindi yosangalala kukumbukira kwanu
• ndikuganiza zokumana nazo zabwino zomwe mudakumana nazo ndi okondedwa anu
• kuyang'ana pazithunzi za zinthu zomwe zimakusangalatsani, monga chiweto chanu, malo omwe mumawakonda, kapena anzanu apamtima

Kumbukirani kuti kusinthasintha kumakhala kovuta, ndipo nthawi zina kumakhala kosavuta kusintha malingaliro anu. Koma nthawi zina kungoyesayesa kuwongolera malingaliro anu pamalo abwino kungathandize.

Nthawi yoti mupemphe thandizo

Ngati mukuyang'ana kuti muwonjezere serotonin kuti mukhale ndi zizolowezi zokhudzana ndi kusinthasintha, kuphatikiza kukhumudwa, njirazi sizingakhale zokwanira.

Anthu ena amangokhala ndi ma serotonin ochepa chifukwa cha ubongo wawo, ndipo palibe zambiri zomwe mungachite pazokha. Kuphatikiza apo, kusokonezeka kwamaganizidwe kumakhudzana ndi kusanganikirana kwamaubongo am'magazi, chilengedwe, majini, ndi zina.

Mukawona kuti zizindikiro zanu zikuyamba kukhudza moyo wanu watsiku ndi tsiku, lingalirani thandizo la wothandizira. Ngati mukuda nkhawa ndi mtengo wake, wowongolera wathu kuchipatala wotsika mtengo atha kuthandizira.

Kutengera ndi zizindikilo zanu, mutha kupatsidwa mankhwala osankhika a serotonin reuptake inhibitor (SSRI) kapena mtundu wina wa antidepressant. SSRIs imathandiza kuti ubongo wanu usathenso kugwiritsira ntchito serotonin yomwe yatulutsidwa. Izi zimasiya kupezeka kuti mugwiritse ntchito muubongo wanu.

Kumbukirani kuti mungafunike kutenga ma SSRI kwa miyezi ingapo. Kwa anthu ambiri, SSRIs ingawathandize kupita kumalo komwe angapindule kwambiri ndi chithandizo chamankhwala ndikuphunzira momwe angathetsere mavuto awo.

Mfundo yofunika

Serotonin ndi neurotransmitter yofunikira, yomwe imakhudza chilichonse kuyambira momwe mumamvera mpaka matumbo anu. Ngati mukufuna kuwonjezera serotonin yanu, pali zinthu zingapo zomwe mungayese nokha. Komabe, musazengereze kupeza thandizo ngati malangizo awa sakucheka.