La serotonin iyi-neuromediator: idlulisa imininingwane isuka kwenye i-neuron iye kwenye nge-synapse, futhi lokhu lapho siphefumula, sihamba, noma sicabanga. Kepha futhi ilawula imisebenzi efana ne- isimo sokuhlekisa, umuzwa wendlala, ukubekezelela ubuhlungu, nokulala.
Izifundo zesayensi zikhombisile indima yazo ekwelapheni inani elikhulu lokuphazamiseka ngokomzimba nangokomzwelo, ukukhathazeka nokudangala, ukukhuluphala, i-migraine, isicanucanu. Ngaphandle kwe- serotonin, impilo yethu ibingazinzile. Iphupho eliphazamisekile nokulangazelela ushukela imvamisa kuyizimpawu zokushoda kwe-serotonin.
Ukudla okunothe nge-serotonin
El tryptophan I-amino acid futhi iyisandulela esibalulekile se-serotonin. Kodwa-ke, ayihlanganisiwe ngumzimba. Ngakho-ke kufanele uyingenise. Ukudla okuqukethe i-tryptophan nalokho okwandayo serotonin Yilezi ezilandelayo:
I-Turkey, idada, isibindi senkomo, ama-aergergines, isinkwa sikakolweni esiphelele, irayisi elinsundu kanye amanzi ikhabhoni, imikhiqizo yobisi (ikakhulukazi ushizi omusha), ama-soy protein, amaqanda, inhlanzi, izindunduma, ushokoledi, ubhanana, ama-plums namakhiwane, ama-alimondi, izithelo ezi-oleaginous, imvubelo ye-brewer, ulethisi, ubhontshisi.
Akukhuthazwa ukuhlukumeza ukudla eshiwo, ikakhulukazi lezo eziqukethe ushukela omningi, lokhu kungadala ezinye izinkinga zempilo. Sebenzisa njalo i- umbuso ngokulinganiselayo.
ISerotonin nayo idinga izinto ezilandelayo
Ukudla kugcwele i-omega i-3, izinhlanzi ezinonile, izimbaza, izikhupha zamaqanda, uwoyela wemifino, imbewu ethile, amantongomane, imifino ethile.
Amakhabhohayidrethi ayinkimbinkimbi: konke ukudla okusuka ku- okusanhlamvu okubalulekile, nemifino eyomile.
Ukudla okunothe ku-vitamin B6: i-bran bran, ilayisi, isibindi senkomo, inhlanzi efana ne-tuna ephuzi, i-salmon kanye ne ikhodi, izibopho zengulube, isifuba senkukhu, izinongo namakhambi anamakha njenge-paprika, i-garlic powder, i-sage, i-basil noma i-oregano, izithelo yomile njengama-pistachio noma ama-hazelnut, igalikhi, i-chickpea, amazambane, isipinashi, ubhontshisi nezithelo ezifana nobhanana noma ukwatapheya.