Saka iwe unoda kukwidza iwo mazinga e serotonin anowanikwa mumuviri wako, uye iwe unoda kuzviita pasina chero chinowedzerwa kana mirau. Wauya kurudyi nzvimbo.
Pamwe wave kunzwa kushoma, kugumbuka, kugumbuka, kana kusagutsikana. Izvi zvinonzwika nezve kurudyi here? Kana zvirizvo, unogona kuita chimwe chinhu nezvazvo izvozvi mineti.
Muchikamu chino, tichaongorora muchidimbu basa re serotonin mumuviri nepfungwa tisati tarisa nzira dzinoverengeka dzinoshanda dzekuwedzera kugadzirwa kwayo.
Chii chinonzi Serotonin Uye Chii Chinoitira Kwatiri?
Serotonin ndeimwe yeanoverengeka emaurotransmitter isu atingawanzo kumboteerera zvakanyanya muhupenyu hwedu hwezuva nezuva. Asi iwo matanho aripo mumuviri wako uye huropi anogona kutamba rakakura basa mune yako manzwiro uye maitiro.
Serotonin inowanzofungidzirwa seyemood-stabilizer yakadzika mamazinga kazhinji inoguma neyakaora mwoyo nyika, nepo mazinga epamusoro achifambidzana nerunyararo, zvemukati, uye kunyangwe euphoric kunzwa. Hazvishamise kuti iwe uri kutsvaga kuti uwedzere matura ako.
Izvo iwe zvausingazive ndezvekuti serotonin zvakare inotamba yakakosha basa mukushanda kwetumbo rako uko 80-90% yezvako zvese zvitoro zvinowanikwa. Iko kushanda kwakanaka kweiyo yako yemukati system kunoenderana neyakagadzikana uye yakavimbika sosi yeserotonin. Izvo zvinofungidzirwawo kuita chinzvimbo mune nzara uye kushuvira kwezvimwe zvekudya (sezvaunozoona mune sekondi chete, zvaunodya zvakare zvine basa rakakura mukuwanda kweiyo neurotransmitter yauinayo).
Muchokwadi, serotonin inoita chinzvimbo muhuwandu hukuru hwezvinhu zvehupenyu uye zvepfungwa asi iwe hausi pano pachidzidzo chesainzi, saka isu ticha svetuka ruzivo uye tiende kune inonakidza zvishoma.
Sei Kuwedzera Serotonin MuMuviri Wako
Iyi haisiriyo yega nyaya iri pamusoro wekusimudza maserotonin ako mazinga. Nehurombo, kune vamwe vazhinji vanoratidza zvinhu izvo zvisinganyatso kushanda kana iwe ukatarisa sainzi. Zvekare, isu hatisi pano kuti tiende mukutsvagisa kwese kwese, asi zorora uine zano rekuti zano riri pazasi harina kupihwa pane fungidziro rakanyatsofungwa uye rikapihwa zvichibva pazvokwadi.
1. Zvaunodya Zvinokosha
Zvizhinji zvemazano anotsausa kunze uko anoenderana nezvekudya, saka ndipo patinozotangira.
Iwe unoona, serotonin inowanzo gadzirwa mukati memuviri uye haina kudyiwa yakanangana (kunyangwe iripo mune zvimwe zvekudya). Chimwe chezvinhu zvakakosha icho chinodiwa kuti synthesize serotonin ndeye amino acid inonzi tryptophan. Ichi ndicho chokwadi chakakosha chinotungamira vazhinji kuratidza kudya chikafu chakakwirira mu tryptophan semhinduro kune yakaderera serotonin mazinga.
Kune, zvisinei, zvakawanda kwazvo kune izvi kupfuura izvi.
Tryptophan, nepo ichikosha, haisiriyo yega amino acid kunze uko. Kune akawanda akawanda anowanikwa mune zvese zvekudya zvatinodya uye, zvinosuwisa kuti tryptophan, anowanzo kuwanda.
Iri harisi dambudziko hombe mumatumbo umo rinogona kupinzwa uye kushandiswa nyore, asi huropi imhuka yakaoma. Iyo ine chipingamupinyi kumisa nasties isingadiwe kupinda, asi izvi zvakare zvinodzora kupinza kwemaamino acids kubva muropa. Zvino, ropa rako rinotakura maamino acids mukutenderera mumaplatelet ayo, asi pane nzvimbo yakaganhurirwa yavo. Iwo akasiyana amino acids anofanira kukwikwidza. Nekuti tryptophan ishoma, shoma yacho inokwanisa kupinda muropa kana ichienzaniswa nedzimwe.
Zvakanaka, ndinoziva kuti wanga usiri pano kuti udzidze sainzi, asi namatira nayo…
Iyo yakareba uye ipfupi pairi ndeiyi: kana iwe ukadya zvekudya zvine zvakawanda zveaya mamwe maamino acids, saka uri kudzikisira iyo tryptophan iyo inogona kusvika kuhuropi hwako, iko ikashandurwa kuita serotonin.
Saka nepo mapuroteni senyama, mazai, uye chizi zvese zviri zviwanikwa zvakanaka zveyptptophan, iwo zvakare akanaka masosi ehurongwa hwakazara hwemamwe amino acids. Kudya mapuroteni, saka, kunogona kudzikisira iwo mazinga e tryptophan muropa rako.
Mhinduro yedambudziko iri ihwohwo makabhohaidhiretsi anozvininipisa. Zvakawanda zvakashoropodzwa nekuda kwechikonzero chekuwedzera huremu, kuzvimba, uye nezvimwe zvisingadiwe, carbs inogona kutora chinzvimbo chakakosha mukusimudzira iwo maserotonin mazinga muhuropi hwako (uye nekudaro nekuvandudza moyo wako).
Paunodya macarbs, muviri unozvishandura kuita shuga uye izvi zvinopinda muropa. Isu tese tinoziva chii chinotevera - insulin inoburitswa kuti itarise mashuga eropa rako uye chengetedza mafuta aya mumhasuru uye nhengo dzako. Chinhu chinonakidza (uye ini ndinogona kukuudza kuti unofarira kana iwe uchiverenga zvese izvi zvakanaka uye kwete kungocheka kune mabhenji akanaka) ndeyekuti akawanda maamino acids anonwiswa panguva iyi. Tryptophan hainyanyi kupinza uye saka inogara muropa, zvichireva kuti inogona kuwedzera mukusungwa sezvo vakwikwidzi vayo vanoyamwa nemhasuru.
Ichi ndicho chikonzero nei iwe kazhinji uchinzwa zvirinani mushure mekumwa shuga kana tudyo - urikupa iyo tryptophan yakawanda yemukana wekusvika kuuropi.
Mukukosha, saka, chikafu chakakwana chekusimudza manzwiro ako chingave chinhu chakakwirira mu tryptophan, asi zvakare chakakwirira muma carbohydrate.
Asi mira, pane zvakawanda. Iwo mafuta acids anowanikwa muOmega 3 inogona kuve nemhedzisiro yakanaka mukushanda kweserotonin muuropi (zvakare, hatizopinda mune zvakawanda zvakawandisa). Izvi zvinoreva kuti iwe unogona kuwana yakawanda bang yako buck kana zvasvika kune tryptophan iwe yaunoshandisa.
Uye sosi yakajairika yeOmega 3 - hove senge Salmon - yatove yakakwira mu tryptophan saka iri kukunda-kuhwina (chero bedzi uchitevedzera mutemo uri pamusoro pamusoro pekudya makabhohaidhiretsi panguva imwe chete).
Maererano ne sosi iyi , zvimwe zvekudya zvakawandisa zve tryptophan zvinowanzo kuwanikwa ndezvi:
- sipinashi
- gungwa
- crustaceans senge crab, crayfish, uye lobster
- watercress
- mazai
- hove ine mafuta
- nyama yemutambo
- Ndiri protein
- imwe mbeu
- chizi
Kana iwe uchida kukwidziridza yako maserotonin mazinga kuburikidza nedhayeti yako, wedzera izvo zviri pamusoro zvekudya muzvirongwa zvako zvekudya ingova nechokwadi chekudya chikamu chakanaka che makabhohaidhiretsi panguva imwe chete (yakaoma, isina kujekeswa carbs ingangove yakanakisa kusimudzira inononoka, yakawanda kunyange kusunungurwa ye insulin yekurebesa hurefu hwenguva apo kuwanda kwe tryptophan muropa kuri kukwirira). Nenzira iyi iwe unozopa iyo tryptophan mukana uri nani wekusvika kuhuropi hwako muhuwandu hwakakwana.
Asi chii, pane zvakawanda…
2. Buda Muzuva
Iyo kugadzirwa kweserotonin muuropi yako inokanganiswa zvakananga nehuwandu hwezuva raunoratidzwa. Zvidzidzo zvakaratidza serotonin mazinga akaderera mumwedzi yechando uye kuti kugadzirwa kunokwira nekuwedzera urefu hwekuratidzira uye kupenya kwechiedza.
Zvakare, kuratidzwa nechiedza chezuva ndiyo nzira huru iyo muviri wako unoburitsa vhitamini D iyo, saOmega 3 fatty acids, inowedzera kushanda kweserotonin muuropi.
sei vanhu vasingakufarire
3. Matanho Ekuita Kwako Ane Musiyano
Ongororo dzakawanda dzakaitwa kuti dziongorore mhedzisiro yekurovedza muviri pamanzwiro, uye chinongedzo chave kutenderanwa zvakanyanya. Kutsvakurudza kwakaratidza kurovedza muviri kweaerobic, kunyanya, kunoenderana nekuwedzera kugadzirwa uye kusunungurwa kweserotonin muuropi.
Chimwe chikonzero cheichi ndechekuti kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge wakaitwa, tsandanyama dzako hadzidi simba chete, asiwo maamino acids akasiyana Aya ndiwo mamwe maamino acids atakambokurukura pakutanga muchikamu chekudya nekuwedzera kumisikidzwa kweizvi kuita mhasuru, yakawanda tryptophan inogona kuwanda muropa uye kusvika kuhuropi.
Saka kufamba wenguva dzose kana bhasikoro kuchaunza kunyemwerera kumeso kwako nekuti zvinoita kuti moyo wako umhanye zvishoma. Ehe, iwe haufanire kuita kurovedza muviri kwako panze, asi kana ukadaro, mafungiro ako anozobatsirika kubva kune zvimwe zvinhu zvakaita sekubatana nemasikirwo, uye chezuva chezuva chakatsanangurwa pamusoro.
Zvinova nani…
4. Zvitorere Massage
Nepo sainzi ichiri isina kunyatso kujeka kuti nei ichishanda, kurapa kurapa yakaratidzwa ku wedzera mazinga eserotonin mumuviri. Pamwe ndiko kubata kwevanhu pachayo, kana kubatana kwazvinopa nemumwe munhu, kana chimwewo chinhu zvachose. Ndine chokwadi chekuti chikonzero chakakoshesesa pane zvinoitika - chinhu chega chaunofanira kunyatsoziva ndechekuti kuva nemumwe munhu anokukwiza muviri inyowani yekusimudzira.
Mhedzisiro yeserotonin haisi yega kana, kukwiza muviri kwakaratidzwa kudzikisa cortisol mazinga (iro hombe rekushungurudza mahormone) uye kuwedzera mwero wedopamine (imwe inonzwa yakanaka neurotransmitter).
5. Funga Kudzoka Kune Nguva Inofadza
Kana iwe uchida kusimudzira yako serotonin mazinga, asi hapana pane zvataurwa pamusoro apa zvinoshanda sarudzo panguva iyoyo, saka pane nzira iri nyore chaizvo iwe yaunogona kuita chero kupi uye chero nguva. Zvese iwe zvunofanirwa kuita kuyeuka zvinofadza zviyeuchidzo kubva pane yako yapfuura
Ok, iwe uri pamwe uchifunga kuti izvi hazvigone kuve nekukanganisa kugadzirwa kweserotonin kana secretion muuropi yako, asi zvinodaro. Imwe fundo inonongedzera kuhukama pakati pezvekuzvisimudzira-pachako mamiriro anoti uye serotonin mune zvimwe zvikamu zvehuropi.
Mune mamwe mazwi, kana iwe uchizviita iwe unofara nekurangarira zvakanaka ndangariro, iwe unogona kuwedzera huwandu hweserotonin muuropi hwako. Zvakare, kurangarira ndangariro dzinosuruvarisa kunogona kudzora iwo iwo iwo iwo matanho.
Zvino, pane imwe nzira yekupedzisira yekugovana newe…
6. Tora Ohm Yako On
Iwe wakazvifungidzira kuti chimwe chezvakanaka zvakawanda zvekufungisisa kuwedzera kweserotonin inoyerera yakatenderedza muviri wako nehuropi. Zvakawanda zvidzidzo have yakurudzirwa iyi link, saka nzanga yesainzi ine chivimbo nemhedzisiro.
Iyo yakapusa maminetsi makumi matatu yekufunga kwekufungisisa, saka, inogona kukwana kutumira iwo mazinga eanokurumidza-kukurudzira serotonin ichikwira.
Serotonin ine simba rine simba pamusoro pemanzwiro ako, saka kuda kuwedzera ako mazinga kufamba kwakangwara. Iyo nzira yakakwana yekuzvipa iwe kukudziridzwa ingave yekuenda kune jog pazuva rine zuva usati wadya chikafu chakapfuma mu tryptophan uye makabhohaidhiretsi uchifunga kumashure kumazuva anofara, wozofungisisa kwechinguva chidiki uye kupera nekukwiza muviri. Zviri nyore!
