La serotonin yi-neuromediator: idlulisa ulwazi ukusuka kwenye i-neuron iye kwenye iye kwi-synapse, kwaye oku xa siphefumla, sihamba, okanye sicinga. Kodwa ikwalawula imisebenzi enje nge uburharha, imvakalelo yendlala, ukunyamezeleka kwintlungu, kunye nokulala.
Izifundo zesayensi zibonise indima yayo kunyango lwenani elikhulu lokuphazamiseka ngokwasemzimbeni nangokweemvakalelo, unxunguphalo kunye noxinzelelo, ukutyeba kakhulu, migraine, isicaphucaphu. Ngaphandle kwe- serotonin, ubomi bethu bebungazinzanga. Iphupha eliphazamisekileyo kunye nokunqwenela iswekile zihlala zimpawu zokungabikho kwe-serotonin.
Ukutya okunotye kwi-serotonin
El zama Yi-amino acid kwaye sisandulela esibalulekileyo se-serotonin. Nangona kunjalo, ayenziwanga ngumzimba. Ke kuya kufuneka uyingenise. Ukutya okuqulethe i-tryptophan kunye nokonyuka serotonin Zizo zilandelayo:
I-Turkey, idada, isibindi senyama, ii-aubergines, isonka sengqolowa, irayisi emdaka kunye hydrate ikhabhoni, iimveliso zobisi (ngakumbi itshizi esandula kutsha), iiproteni zesoy, amaqanda, intlanzi, imifuno, itshokholethi, iibhanana, i-plums kunye namakhiwane, iiamangile, iziqhamo ze-oleaginous, igwele le-brewer, iletisi, iimbotyi zesoya.
Akucetyiswa ukusetyenziswa gwenxa ukutya kukhankanyiwe, ngakumbi ezo ziqukethe iswekile eninzi, oku kungadala ezinye iingxaki zempilo. Soloko usamkela ulawulo ulungelelene.
ISerotonin ikwafuna ezi zinto zilandelayo
Ukutya okunotye omega 3, iintlanzi ezinamafutha, iqokobhe, izikhupha zamaqanda, iioyile zemifuno, iimbewu ezithile, amandongomane, eminye imifuno.
IiCarbohydrate ezintsonkothileyo: konke ukutya okusuka okusanhlamvu ngokubanzi, kunye nemifuno eyomileyo.
Ukutya okunotye ivithamini B6: ingqolowa yengqolowa, irayisi, isibindi senyama, iintlanzi ezinje ngetyhuna emthubi, isalmon kunye ikhowudi, iinyama zehagu, ibele lenkukhu, izinongo kunye namayeza anencasa anje ngeaprika, umgubo wegalikhi, isage, ibasil okanye i-oregano, iziqhamo yomile ezifana neepistachios okanye iihazelnuts, igalikhi, intshontsho, iitapile, ispinatshi, iimbotyi zesoya kunye neziqhamo ezifana nebhanana okanye iavokhado.