Vanhu vazhinji vanoda kuziva kuti ndezvipi zvekudya zvine serotonin, nokuti rumbidzwa kuva chinhu chinoshamisa chinoumba mafungiro akanaka. Kutaura zvazviri, iyo iyo izwi rokuti "serotonin muzvokudya" rine inaccuracy. Serotonin haisi chinhu kana mineral, asi hormone iyo muviri wemunhu inobereka semugumisiro wekushandiswa kwezvimwe zvokudya. Panzvimbo pemashoko okuti "zvokudya zvakafuma mu serotonin," zvakanyatsonaka kutaura pamusoro pezvinhu zvinowedzera zviri mukati momuviri.
Chii chinopa serotonin mumuviri?
Serotonin pane dzimwe nguva inonzi "hormone yomufaro," nokuti ndiyo iyo inokonzera maitiro akanaka emweya uye mafungiro. Zvinoratidzwa kuti kushandiswa kwemamwe marudzi emishonga kunogona kukurudzira kugadzirwa kwayo, nokudaro, kuwedzera mafungiro.
Mamiriro ekuzvidya mwoyo, kuora mwoyo, kuora mwoyo - izvi zvose zvinokuvadza muviri, zvinogogodza pasi zvakagadziriswa uye zvinowanzokanganisa hutano. Kuziva kuti michina ipi inotungamirira pakugadzirwa kwe serotonin, mafungiro ako anogona kudzorwa nyore nyore.
Ndezvipi zvinhu zvinodiwa pakugadzirwa kwe serotonin?
Kumutumbi wakagadzirirwa serotonin, zvakakosha kuve nechokwadi chekugoverwa kwe tryptophan - chinhu chinokonzera maitiro atinoda. Zvinokwana 1-2 gramu yei amino acid pazuva, uye iwe unogara uine mafungiro akanaka. Yeuka, mune zvigadzirwa zvazviri, hazvizove zvakaoma.
Mukuwedzera, nokuda kwekugadzirwa kwe serotonin, muviri unoda huwandu hwakawandisa hweB uye mavitamini emu magnesium. Uye nzira iri nyore yokugadzira iyi hormone yemuviri ndeyekutora shuga dzakasvibirira dzinowanikwa mumasipi ose. Iyi nzira inotyisa, sezvinoratidzwa kuti mumavhiki mashomanana munhu anobva pane zvinotapira .
Miti inowedzera serotonin
Yeuka kuti mafungiro anokonzerwawo nemasikati nemitambo. Dzimwe nguva, kuti uchinje hupenyu, unotanga kutanga kuenda kubasa uye kazhinji unoshanyira mumugwagwa, uye munguva yechando - nguva nenguva unoshanyira solarium. Kana uri kutarisa serotonin muzvokudya, kana kuti panzvimbo, zvinhu zvinokuvadza zvigadzirwa zvayo, zvakakodzera kutendeukira kune zvinotevera:
Zvokudya zvakapfuma mu-carbohydrates chete:
- sweets - zvakanakisisa kusarudza izvo iwe unofarira kupfuura vamwe, zvingava chokoti, keke, cheesecake kana marshmallows;
- chikafu chena nemafuta - izvi zvigadzirwa hazvifaniri kutorwa neavo vanodya, asi pamamiriro ekuda kunatsiridza mafungiro evanhu, ivo vakakodzera.
Zvokudya zvakafuma mu tryptophan:
- dorosi rakaoma - rekodhi rekodhi, 100 g yechigadzirwa ine inenge yakakwana yemazuva ose ye tryptophan;
- nyemba uye soya - zvakanakisisa kushandisa soya nenzira ye soy, kwete michina pamwe nayo muhutano;
- oyster mushroom ndiyo chete mushonga inonyanya kuchinja mafungiro;
- chechi yakagadzirwa - kwete yakawanda kwazvo mu tryptophan, zviri nani kuishandisa pamwe chete nemimwe michina;
- fatty cottage cheese (yakanaka kumba);
- buckwheat uye mutezo croup (mukati mavo zvinyorwa zve tryptophan hazviregi zvikuru).
Zvokudya zvakapfuma muna B mavitamini:
- chiropa uye imwe nyama ne-michina;
- oatmeal porridge;
- mbiriso (kusanganisira bhiza);
- miriwo mashizha, saladi;
- bhanana, makate, oranges;
- nguva;
- pumpkin.
Zvokudya zvakapfuma mu magnesium:
- rice dema;
- bran and pharmaceutical fiber;
- prunes uye akaomeswa apricots;
- sea kare.
Zuva rega rega rinosanganisira mukudya kwako zvishoma kana chimwe chigadzirwa kubva kune imwe nhengo (kunze kwemashoko ega ega-carbohydrates, ayo akakodzera zvakakosha pamiganho inokurumidza), iwe uchapa rubatsiro rwakanaka kumuviri uye uchagara uchifara.