La serotonin waa neuromediator: waxay macluumaadka uga gudbisaa hal neuron una gudbisaa mid kale iyada oo loo marayo isugeynta, tanina markaan neefsanno, dhaqaaqno, ama fikirno. Laakiin sidoo kale waxay nidaamisaa shaqooyinka sida kaftan, dareenka gaajada, u dulqaadashada xanuunka, iyo hurdada.
Daraasado cilmiyaysan ayaa muujiyay doorka ay ka leeyihiin daaweynta tiro badan oo jirro iyo shucuur xumo, walwal iyo niyad jab, buurnida, dhanjafka, lallabbo. Iyadoo aan serotonin, nolosheena waxay ahaan laheyd mid aan sii socon karin. Riyo khalkhalsan iyo damac sonkor badanaa waa astaamaha serotonin la'aanta.
Cuntooyinka hodanka ku ah serotonin
El tryptophan Waa amino acid waana horudhaca lagama maarmaanka u ah serotonin. Si kastaba ha noqotee, ma aha mid isku-dubbaridan jirka. Sidaa darteed waa inaad liqdaa. Cunnooyinka ay ku jiraan tryptophan oo kordha serotonin waa sida soo socota:
Turkiga, duck, beerka lo'da, aubergines, rootiga qamadiga oo dhan, bariis bunni ah iyo waraabiyaa Kaarboon, waxyaabaha caanaha laga sameeyo (gaar ahaan jiiska cusub), borotiinka soya, ukunta, kalluunka, digiraha, shukulaatada, muuska, plomme iyo berde, yicib, miraha oleaginous, khamiirka qamriga, saladh, soybeans.
Laguma talin karo in lagu xadgudbo cuntada la sheegay, gaar ahaan kuwa ay ku jiraan sonkor badan, tani waxay sababi doontaa dhibaatooyin caafimaad oo kale. Had iyo jeer korsado a xukun isu dheelitiran.
Serotonin sidoo kale wuxuu ubaahan yahay waxyaabaha soo socda
Cunnooyinka hodanka ku ah omega 3, kalluunka dufanka badan, kalluunka qolofleyda ah, jaallo, saliida qudaarta, iniinyaha qaar, lowska, khudradda qaar
Karbohaydraytyada isku-dhafan: dhammaan cuntooyinka laga helo badarka isku dhafan, iyo khudradda la qalajiyey.
Cunnooyinka hodanka ku ah fiitamiin B6: buunshaha qamadiga, bariiska, beerka lo'da, kalluunka sida tuunada jaalaha ah, salmon iyo cod, fillets hilibka doofaarka, naaska digaaga, dhir udgoon iyo dhir udgoon sida paprika, budada toonta, xikmadda, basil ama oregano, miraha qalalan sida pistachios ama hazelnuts, toon, digaag, baradhada, isbinaajka, soya iyo miraha sida mooska ama avokado.