Njira 5 zowonjezera serotonin

Zamkati

• 1. Muzichita masewera olimbitsa thupi
• 2. Sunbathe tsiku ndi tsiku
• 3. Chakudya cholemera kwambiri cha Tryptophan
• 4. Ntchito zopumula
• 5. Kugwiritsa ntchito zowonjezera mavitamini

Magawo a Serotonin amatha kukulitsidwa kudzera munjira zachilengedwe monga zolimbitsa thupi, kutikita minofu kapena chakudya chopatsa thanzi, chopatsa thanzi mu tryptophan. Komabe, ngati zinthuzi sizingakwanitse kuwonjezera kuchuluka kwa ma serotonin, kugwiritsa ntchito zowonjezera kungalimbikitsidwe pofuna kulimbikitsa moyo wabwino.

Serotonin ndi neurotransmitter yopangidwa kuchokera ku amino acid, tryptophan, yomwe imatha kukhala yokhudzana ndi ntchito zosiyanasiyana m'thupi monga kuwongolera kugona ndi kutentha kwa thupi, kulimbikitsa kusangalala ndi moyo wabwino ndikukweza magwiridwe antchito. Dziwani zambiri za ntchito ya serotonin mthupi.

Chifukwa chake, ndikofunikira kuti milingo ya serotonin ndiyabwino kuti munthu akhale ndi zabwino zonse zotheka. Chifukwa chake, njira zina zomwe zitha kuthandizira kukulitsa kuchuluka kwa serotonin yomwe imazungulira m'magazi kuti zitsimikizire kuti zopindulitsa za neurotransmitter ndi izi:

1. Muzichita masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi kumathandizira kukulitsa kuchuluka kwa serotonin yomwe imazungulira m'magazi popeza amatha kuthandizira kuwonjezeka pakupanga ndi kutulutsa tryptophan, yomwe ndi amino acid yokhudzana ndi kupanga kwa neurotransmitter iyi.

Chifukwa chake, mukamachita masewera olimbitsa thupi pafupipafupi kapena mwamphamvu kwambiri, ndizotheka kuwonjezera kuchuluka kwa serotonin m'magazi omwe amafika muubongo, zomwe zimapangitsa kukhala ndi moyo wabwino ndikukhala ndi moyo wabwino.

Mitundu yonse yazolimbitsa thupi imatha kulimbikitsa kupanga serotonin, komabe masewera olimbitsa thupi nthawi zambiri amaphatikizidwa ndi milingo yayikulu yopanga ma neurotransmitters motero, zitha kukhala zosangalatsa kuti munthu azitha kuthamanga, kusambira, kuyenda kapena kuvina, Mwachitsanzo.

Onani zabwino zina zolimbitsa thupi.

2. Sunbathe tsiku ndi tsiku

Kafukufuku wina akuwonetsa kuti kudziwonetsera wekha padzuwa tsiku lililonse kumathandizanso kukulitsa kuchuluka kwa serotonin, chifukwa kuwonekera padzuwa kumathandizira kupanga vitamini D, yomwe imakhudza kagayidwe kake ka tryptophan ndipo, chifukwa chake, imayambitsa kupangika kwa serotonin yambiri .

Chifukwa chake, tikulimbikitsidwa kuti kuti tiwonjezere kuchuluka kwa vitamini D ndipo, chifukwa chake, wa serotonin, munthuyo amakhala padzuwa mphindi 10 mpaka 15 patsiku, makamaka m'maola a tsiku lomwe dzuwa silitentha kwambiri , ndichifukwa chakuti ndikulimbikitsidwa kuti pakadali pano musagwiritse ntchito zoteteza ku dzuwa. Onani momwe mungatenthe dzuwa kuti mutulutse vitamini D.

3. Chakudya cholemera kwambiri cha Tryptophan

Chakudya ndichofunikira pakupanga serotonin, chifukwa ndi kudzera pachakudya chomwe chimatheka kupeza tryptophan.

Chifukwa chake, kuti muwonjezere serotonin, ndikofunikira kukhala ndi zakudya zokhala ndi tryptophan, kupereka zakudya monga tchizi, nsomba, mazira, nthochi, mapeyala, mtedza, mabokosi ndi koko, mwachitsanzo. Dziwani zakudya zina za tryptophan.

Onani zowonjezera zokuthandizani kuti muwonjezere serotonin muvidiyo yotsatirayi:

4. Ntchito zopumula

Ntchito zina zotsitsimula monga kusinkhasinkha ndi yoga, mwachitsanzo, zitha kuthandizanso kukulitsa kuchuluka kwa serotonin, chifukwa mukamachita izi ndizotheka kuwongolera zizindikiritso zamanjenje ndikusintha zochitika za ma neurotransmitters, kulimbikitsa kulimba.

Kuphatikiza apo, popeza ntchitozi zimalimbikitsa kuchepa kwa zizindikilo za nkhawa komanso kupsinjika, zimathandizanso kuwongolera kuchuluka kwa cortisol, yomwe imachita mosemphana ndi serotonin. Mwanjira imeneyi, ndizotheka kukonda zomwe serotonin imachita mthupi.

Njira ina yolimbikitsira kuchuluka kwa ma serotonin kudzera muzochita zolimbikitsa kupumula ndi kudzera mu kutikita minofu, komwe kupangidwa kwa ma neurotransmitters okhudzana ndikumverera kwachisangalalo kumakondedwa, monga serotonin ndi dopamine, mwachitsanzo.

5. Kugwiritsa ntchito zowonjezera mavitamini

Ngati njira zachilengedwe sizokwanira kuwonjezera serotonin, kugwiritsa ntchito zowonjezera zomwe zimalimbikitsa kuchuluka kwa tryptophan mthupi ndikutulutsa serotonin kungasonyezedwe.

Zina mwazowonjezera zomwe zitha kuwonetsedwa ndi 5-HTP, yomwe imatha kufikira dongosolo lamanjenje ndikupangitsa kupanga ma serotonin, ndi tryptophan supplement, pomwe sizingatheke kupeza amino acid kudzera mu chakudya.

Kuphatikiza apo, kafukufuku wina akuwonetsa kuti kugwiritsa ntchito maantibiotiki kumathandizanso kukulitsa kuchuluka kwa serotonin, chifukwa imalimbikitsa kuchuluka kwa tryptophan m'magazi, omwe amatanthauza kuti amino acid ochulukirachulukira muubongo ndikupanga serotonin. Onani zambiri za maantibiotiki ndi momwe mungamamwe.

Ndikofunika kuti kugwiritsa ntchito zowonjezera kumvekedwe ndi dokotala kapena katswiri wazakudya malinga ndi zosowa zake.