I-Serotonin yinto ekhishwa emzimbeni ngesikhathi somthokozo. Uma umuntu esesimweni sokunganakwa, ukukhathazeka, unenkinga embi, ukucindezeleka , ubuthongo buphukile, lokhu kusho ukuthi okuqukethwe kwe-serotonin kunciphisa. I-Serotonin iyi-neurotransmitter yemvelo eyenza ebuchosheni, okuthinta ngokuqondile isimo sengqondo somuntu, ikhwalithi yokulala, futhi uyakwazi ukunciphisa ubuhlungu.
Ivela kuphi i-serotonin?
I-Serotonin ayifuni emzimbeni ngokudla, kodwa ikhiqizwa ebuchosheni, kodwa ingashukunyiswa imikhiqizo ethile, kanye nezinye izindlela.
Indlela yokwandisa ukukhiqizwa kwe-serotonin emzimbeni?
Okokuqala, ake sikhulume ngemikhiqizo ekwandisa izinga le-serotonin ebuchosheni:
Kudingeka udle ama-carbohydrate anzima - agujwa kancane kancane futhi angaphezu kokulula. Iqukethe ama-carbohydrate anzima kwimikhiqizo enjalo:
- ubhontshisi;
- isinkwa kanye ne-pasta kusuka ku-okusanhlamvu okuphelele;
- irayisi elibomvu (ensundu);
- i-parsnip;
- amazambane amnandi.
Kubalulekile ukusebenzisa amafutha enempilo omega-3, okuqukethwe kuwo:
- amafutha okudoba;
- i-salmon;
- imbewu yemifino namafutha (isibonelo, imbewu yefilakisi);
- amantongomane.
I-chocolate emnyama iyasiza kakhulu ekwandiseni amazinga e-serotonin. Ngaphezu kwalokho, iphakamisa futhi izinga lama-endorphin - ama-hormone ajabulisayo. Konke lokhu kungenxa ye-cocoa equkethe ushokoledi omnyama.
Imikhiqizo equkethe i-caffeine, kuhlanganise neziphuzo zamandla, akufanele isetshenziswe. Uma ujwayele ukuphuza lezi ziphuzo, uphuze okungenani emva kokudla.
Ngingayithola kanjani enye indlela engangenza ngayo izinga le-serotonin emzimbeni?
Kunezinye izindlela zokuphakamisa amazinga we-serotonin:
- Kuhle kakhulu kusiza ukuzivocavoca okuzithandela. Ekuzikhandla ngokomzimba, i- tryptophan iyanda, ehlala ngemva kokuqeqeshwa isikhathi eside, futhi isimo sengqondo esihle sihlala isikhathi eside. Uma kungenakwenzeka ukungena kwezemidlalo, hamba ukuhamba okungenani ihora phakathi nosuku - ngaleyo ndlela uvutha amakholori futhi ukwandise izinga le-tryptophan ne-serotonin.
- Ukukhanya kwelanga kwemvelo kusiza ekwakheni i-hormone serotonin. Ukuphoqa izilenge zelanga, umuntu uyajabula.
- Hamba nge-massage course - kusiza ukuqeda ukukhathala, ukuvuselela, ukunciphisa ukucindezeleka.
- Gwema ukucindezeleka njalo. Funda ukuziveza, isibonelo, ukudweba, ukucula, ukudansa. Siza yoga, ukuphefumula umzimba.
- Ukusondelana nomuntu othandekayo nakho kuletha injabulo kanye nenjabulo.
- Izinkumbulo ezimnandi kakhulu zizisiza ngokuhlanganiswa kwe-serotonin. Sebenzisa isikhathi esengeziwe nomndeni nabangane, thokozani ndawonye. Ukuze ususe isimo sokucindezeleka, ungabheka nge-albhamu yomndeni.