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Kumba Hutano Chikafu Nutrition lekhaka-Swaranim sourav Na Swaranim sourav Ndira 3, 2019

Serotonin inonzi monoamine ^[1] , kana kungoisa kemikari, inoita basa reyurotransmitter. Inonyanya kuwanikwa muuropi, asi zvakare mune zvidiki zvidiki mumudumbu mudumbu uye maplatelet eropa. Sayenzi, inonzi 5-hydroxytryptamine, kana 5-HT, asi pakunzwisisa kwese inonzi 'chemakemikari anofara'.

Mabasa eSerotonin

Sezvo ichitumira mameseji kubva kune chimwe chikamu cheuropi ichienda kune chimwe chine zvazvinoreva mune angangoita ese maitiro ^[1] ingave iri nzara, zvinodiwa zvemanzwiro, mota, kugona uye otomatiki mabasa. Inokanganisawo marara anotenderera emunhu. Iyo yemukati wachi inowirirana nematanho eserotonin. ^[piri] Ichi chemikemikari zvakare chinoita basa rakakura mukugadzirisa mamiriro - anofara, akasuruvara, kushushikana anongova mashoma mashoma maitiro ayo ane hunyoro basa.

Kuva mudumbu, zvinobatsira nekupfava ura uye kugaya. Inobatsira maplatelet eropa mukuvhara kwenguva yakakodzera nekudaro kubatsira nekukurumidza kupora kwemavanga nemaronda. Iyo inodzora mwero weropa kusundira kunze chero chikafu chakaipa panguva yemanyoka kana kusvotwa. Inokurudzirawo mapfupa ane hutano uye akasimba.

Serotonin inoita basa rakakosha muhupenyu hwedu hwepabonde. Kuderera kwehomoni iyi inochengetedza yakanyanya libido.

Zvikafu Zvinosimudzira Masero eSerotonin

Tisu izvo zvatinodya. Chikafu chakawanda chisina chikafu uye chakakangwa, zvinhu zvisina hutano zvatinodya, akanyanya mikana yedu yekunzwa kuora moyo, husimbe uye nemanzwiro akashata. Kana isu tikamedza organic, chikafu chinovaka chinotisimbisa isu zvachose, tinotarisira zvirinani kuve mune 'kunzwa-kwakanaka' mamiriro.

1. Tofu

Kunyangwe tofu ^[5] haina serotonin yakananga, ine matatu macomputer anonzi tryptophan, isoflavones uye akaomarara makabhohaidhiretsi anoita basa guru mukugadzirwa kwemakemikari. Tofu isosi yakanaka kwazvo yemiti-yakavakirwa mapuroteni. Imwe kapu yetofu inoburitsa yakatenderedza 89 muzana ye tryptophan.

Isoflavones inowedzera huwandu hweserotonin transporter protein. Zvakare, makabhohaidhiretsi akaomarara anogara kwenguva yakareba muropa uye haaputsike zviri nyore. Iyo inozivikanwa kusimudzira kugadzirwa kweiyi monoamine muuropi. Aya makomponi matatu anoshanda pamwechete anokanganisa mamiriro emamiriro uye mahormone ebonde.

2. Salmoni

Salmoni ndeimwe yemapfuma eprotein evanoda chikafu chegungwa. Inopa kugona kwakasimba uye inozivikanwawo se aphrodisiac. Iyo ine huwandu hwakanaka hwe omega-3 fatty acids iyo inobatsira mukugadzirwa kweserotonin. Kuburitswa kwe5-HT muropa redu rekubatsira mukugadzirisa libido.

3. Nzungu

Kune akawanda akasiyana nzungu ^[8] inowanikwa nyore kunge maamondi, macadamia nemapine nzungu. Iwo ane huwandu hwakakosha hwe omega-3 fatty acids, ayo anobatsira mukuburitswa kweserotonin muropa. Zvinoenderana nekuyedzwa kwakaitwa pakati pemapoka maviri evanhu, vanhu vakadya walnuts kwemavhiki masere vakave nekuvandudzwa muTotal Mood Disturbance mamaki. Nekudaro, dzakasiyana dzakasiyana dzinogadzira akasiyana masosi e5-HT.

4. Mbeu

Kune zvakawanda zvekusarudza mumusika kana zvasvika kune dzinodyiwa mbeu ^[7] . Mamwe mashoma akajairika manhanga, manwiwa, squash, furakisi, sesame, chia, mbeu yebasil, nezvimwewo zvese izvi zvine mwero wakanaka we omega-3 fatty acids, ayo anogadzirisa kugadzirwa kweserotonin. Zvakare, mbeu nhema kana kumini nhema ine yakanaka muzana ye tryptophan iyo inowedzera huropi 5-HT mazinga.

5. Turkey

Turkey ine tryptophan nhanho kupfuura huku kana nyama yenguruve. Iyo zvakare ine yakanaka nhanho yemamwe amino acids zvakare. Kana nyama yeTurkey yakabatanidzwa pamwe chete neimwe sosi yemahydrohydrate, inoshanda zvirinani kusimudzira iwo mazinga e serotonin muuropi, nokudaro zvichitiita kuti tifare, pamwe kutokotsira.

6. Muriwo une mashizha

Iyo ^[6] magidhi pane yedu saladhi ndiro ine zvakawanda mabhenefiti. Kwete chete ivo vakapfuma mune fiber uye zvicherwa, asi zvakare vane akakosha mafuta acids. Brussels inomera, kare nesipinashi zvine chikamu chakanaka chealpha-linolenic acid, iyo inobatsira mukugadzira serotonin.

7. Mukaka

Mukaka ^[9] uye zvimwe zvinogadzirwa nemukaka zvine alpha-lactalbumin, iri pamusoro mu tryptophan. Ndosaka mukombe wakanaka unodziya wemukaka uchifungidzirwa usati warara, sezvo uchiita kuti serotonin, iyo inoita kuti titye. Vakadzi vane premenstrual syndrome vanogona zvakare kudya mukaka nguva nenguva kuti vagadzirise kusagadzikana kwemanzwiro, kurara zvisina kujairika uye kuda carbohydrate.

8. Mazai

Mazai sosi yakanaka kwazvo yeprotein yakachena uye zvakare ine akakosha amino acids uye fatty acids. Mazai anosanganisira epamusoro tryptophan uye akakwana kuchengetedza serotonin mazinga mumuviri wedu.

9. Cheese

Cheese ^[9] chimwe chigadzirwa chemukaka chine alpha-lactalbumin. Iyo muzana ye tryptophan haina kunyanyisa kukwirira, asi zvirokwazvo inopa chidimbu chidiki kuenzanisa 5-HT mazinga.

10. Zvibereko

Mabhanana, plums, mango, mapainapple, kiwi, honeydew uye grapefruit zvinobudirira kuburitsa serotonin nekuda kwesero ravo rakanyanya. Zvibereko zvakaita semadomasi nemaavocado zvakawandisa mune zvinovaka muviri, izvo zvinobatsira mukusimudzira uye chiyero chemazinga mashanu-HT.

11. Popcorn

Popcorn ine yakaoma makabhohaidhiretsi ane yakaderera glycemic index. Aya makabhohaidhiretsi anodzora kuyerera kweserotonin, iyo inosimudzira manzwiro edu.

Zvepamusoro gumi nezviviri zvekudya zvine high tryptophan zvinoenderana neUSDA ^[14]

Nzira Dzinoshanda Dzokuenzanisa Serotonin

1.Kudya kwemashizha tii senge nhema, oolong kana girini tii inowedzera kuwanda kweL-theanine, inova amino acid. Inosimudza mazinga mashanu-HT muuropi, nekudaro, ichikonzera kusununguka uye kunyevenutsa maitiro. Green tii ine yakanyanya kuwanda yeL-theanine. Ndosaka zvichikurudzirwa kuve nazvo mazuva ese kuti zvikonzere kusagadzikana uye kuparara kwepfungwa.

2. Turmeric ine curcumin, chinhu chinoshanda chinobatsira serotonin kuti irambe ichishanda kwenguva yakareba muuropi.

3. Magnesium, zinc uye vhitamini D zvinowedzera zvinobatsira mauroni kuburitsa serotonin, nekudaro ichideredza mikana yekuora mwoyo.

4. Rhodiola rosea anotora anodzosera zvakajairika mazinga e5-HT uye anobatsira vanhu vanotambura nekushaya hope, kusingaperi kushushikana, bipolar kusagadzikana uye kusagadzikana manzwiro.

5. Saffron, magnolia bark uye ginger zvinoshanda pakurapa kusagadzikana kwepfungwa, nekuwedzera serotonin muuropi.

6.Mafuta akakosha se lavender, rosemary, orenji, peppermint, jojoba, nezvimwewo, anogona kushandiswa kune bvudzi uye kukwiza ganda. Ivo vanowedzera kutenderera kweropa uye vanovhara serotonin reuptake, nekudaro vachipa yavo antidepressant, yekuzorora hunhu.

Lifestyle Shanduko Kuwedzera Serotonin ^[12]

1. Kuderedza kunetseka

Muviri unoburitsa mahormis ekortisol panguva yekushushikana. Kana munhu wacho achishushikana kazhinji, iyo cortisol inogona kudonhedza zvakanyanya iyo yake serotonin mazinga. Kurwisa maitiro edu ekuzvidya mwoyo, isu tinofanirwa kudzidzira kufungisisa zuva rega rega kwemaminetsi gumi kusvika gumi nemashanu. Kuratidzira pfungwa dzakanaka kunobatsira mukugadzirisa kushungurudzika kwedu kune imwe nzira yekugadzira. Kunwa mishonga yemakwenzi, kudya chikafu chinovaka muviri ese chikamu chehupenyu hwedu hwakachinja.

2. Rovedza muviri

Kuneta kunokonzerwa nekurovedza muviri kunogona kuwedzera mwero we tryptophan, nekudaro kudzora serotonin muuropi. Izvo zvakakosha kushandira kunze kweinenge hafu yeawa zuva rega rega. Pasina mubvunzo kutaura, tinonzwa mukati kufara uye kuvimba. Serotonin inosimudzira manzwiro edu uye kuzviremekedza. Vanhu vanoita maekisesaizi kazhinji kashoma kuita kushushikana.

3. Yoga uye kufungisisa

Yoga uye kufungisisa kunobatsira mukuwana yedu sacral chakra uye kuenzanisa pfungwa dzedu. Isu tinodzidza kutora zvinhu zvakanyanya kureruka uye kusafunganya pamusoro pezvipingamupinyi zvidiki. Izvo zvinobatsira mukuzviziva, kugadzirisa matambudziko, kugadzirisa zvisikwa, nezvimwewo. Saka tinodzidza kugara tisina kushushikana-zhinji nguva zhinji. Iyo inoshanda nzira yekuwedzera serotonin uye kurwisa kusaenzana kwepfungwa.

4. Psychotherapy

Kuraira kubva kuvarapi muchikamu chekurwisa kusagadzikana kwepfungwa kunowedzera chiitiko che serotonin uye kunoderedza mikana yekusingaperi kushushikana.

5. Mumhanzi nekutamba kurapa

Mumhanzi unosimudzira unokonzeresa kudengenyeka kwave kuchionekwa kuwedzera mazinga mashanu-HT. Dhanzi inobatsira nekuwedzera kwe tryptophan. Chokwadi chero mhando yekusika kwekubuda kwemanzwiro inobatsira mukuvandudza manzwiro edu.

Kurapwa Panyama Kuwedzera Serotonin

1. Neurofeedback

Neurofeedback ^[10] inoshandiswa kazhinji mumigraines, PTSD, fibromyalgia syndrome. EEG mafungu anoshandiswa kuchinjisa shanduko yehuropi chiitiko maitiro edu uye kugona zvakare kunowanikwa panguva imwe chete. Mushure memavhiki maviri kana matatu ekurapwa, murwere anotambura kushushikana kushoma, kuneta uye kushushikana.

2. Massage kurapa

Massage nemafuta akakosha, dzimwe nguva kunyangwe mafuta akajairwa anoderedza iyo cortisol hormone uye inowedzera serotonin level. Izvi zvinobatsira kuti munhu azorodze uye adzikame. Kugara uchishandiswa kune zvibereko mukurwisa kuora mwoyo.

3. Kugadzirira

Iyi yekare Chinese kurapa inobatsira kuti nyore kutenderera kweropa uye kurerutsa misungo yakamanikidzwa. Izvi zvinowedzera chiitiko che serotonin mune iyo serum, nokudaro zvichisimudzira hutano huri nani ^{[gumi neimwe]} .

4. Kurapa kwechiedza

Photobiomodulation ^[4] , inozivikanwawo seBright Light Therapy, inoenzanisa maserotonin mazinga mumazuva mashoma. Nekudaro, iyo mhedzisiro pamusoro pekushandisa kwenguva refu haisati yazivikanwa. Kana ikashandiswa kwenguva pfupi, vanogona kurapa bipolar kusagadzikana.

Side Migumisiro Yeakakwira Matanho eSerotonin

Kuwedzera mazinga e5-HT ^[13] inogona kukonzera serotonin syndrome, inova mamiriro ekutyisidzira hupenyu. Inogona kukonzerwa kungave kwekurapa mishonga kana netsaona kusanganisa kwemitambo yekuvaraidza nemishonga. Izvi zvinogona kukonzera kufara kwehyper, kusagadzikana kwepfungwa, akaremara mamiriro ekuziva. Munhu wacho anogona kusangana nekudengenyeka kune simba uye hyperreflexia.

Kunyangwe vanhu vane autistic vanotambura nematanho akakwirira eserotonin. Vakadzi vane pamuviri vanotambura ne hyperserotonemia vanowanzozvara vana vane autism.

Nekudaro zvakazara, serotonin inoita basa rakakosha kudzora kushushikana kwemanzwiro uye chiitiko chezvepfungwa. Chiyero chakaringana cheichi monoamine chikafu chakapfuma chakanaka kusimudzira simba redu uye positivity level. Isu tinodawo kuita shanduko dzakaringana mumararamiro edu, kuti tigone kurarama nekushushikana, kushushikana uye kusarara. Asi isu tinofanirawo kungwarira kuti tisapfuurire. Kudzikama kwakakosha.

Wona Chinyorwa Mareferenzi

[1]Frazer A, Hensler JG. Serotonin. Mune: Siegel GJ, Agranoff BW, Albers RW, et al., Vapepeti. Yekutanga Neurochemistry: Molecular, Cellular uye Medical Mativi. 6th edition.
[piri]Jenkins, T. A., Nguyen, J. C., Polglaze, K. E., & Bertrand, P. P. (2016). Kufuridzirwa kweTryptophan uye Serotonin paMood uye Cognition ine Rinogona Basa reGut-Brain Axis. Nutrients, 8 (1), 56.
[3]Dutu remhepo JD. (1988). Kabohydrate ingestion uye huropi serotonin synthesis: kukosha kune iyo putative yekudzora chiuno chekugadzirisa macarhydrate kumedza, uye mhedzisiro yekushandisa aspartame. Suppl 1, 35-41
[4]Tomaz de Magalhães, M., Núñez, S. C., Kato, I. T., & Ribeiro, M. S. (2015). Chiedza kurapa modulates serotonin mazinga uye kuyerera kweropa mune vakadzi vane misoro. Chidzidzo chekutanga. Ongororo biology uye mushonga (Maywood, NJ), 241 (1), 40-5.
[5]Messina M. (2016). Soy uye Hutano Kuvandudza: Kuongororwa kweKiriniki uye Epidemiologic Literature. Nutrients, 8 (12), 754.
[6]Ko, S.H, Park, J. H., Kim, S. Y., Lee, S. W., Chun, S. S., & Park, E. (2014). Antioxidant Mhedzisiro yeSipinachi (Spinacia oleracea L.) Kuwedzera mune Hyperlipidemic Rats. Kudzivirira chikafu uye sainzi yechikafu, 19 (1), 19-26.
[7]Perveen, T., Haider, S., Zuberi, NA, Saleem, S., Sadaf, S., & Batool, Z. (2013). Yakawedzera 5-HT Matanho Anotevera Kudzokororwa Kutungamira kwaNigella sativa L. (Mbeu Dema) Oiri Gadzira Anodzvinyirira Mhedzisiro mumakonzo. Scientia chemishonga, 82 (1), 161-70.
[8]Grobe, W. (1982). Basa re serotonin mune mhodzi dzemadnuts. Phytochemistry. 21 (4), 819-822.
[9]Weaver, Samantha & Laporta, Jimena & Moore, Spencer & Hernandez, Laura. (2016). Serotonin uye calcium homeostasis panguva yekuchinja. Dzimba Dzemhuka Endocrinology. 56. S147-S154.
[10]Hammond, D. (2005). Neurofeedback ine kusagadzikana uye kusagadzikana kwehutano. Makiriniki epfungwa dzevana nevechiri kuyaruka eNorth America. 14. 105-23, vii.
[gumi neimwe]Lee, Eun & Warden, Sherry. (2016). Mhedzisiro yeacupuncture pane serotonin metabolism. European Zvinyorwa zveKubatanidza Mushonga. 8, (4).
[12]Lopresti, AL, Hood, SD, uye Drummond, PD Ongororo yemararamiro ehupenyu anobatsira munzira dzakakosha dzinosangana nekushushikana kukuru: Kudya, kurara uye kurovedza muviri. Zvinyorwa zveAfffective Dambudziko. 148 (10), 12-27.
[13]Crockett, M. J., Siegel, J. Z., Kurth-Nelson, Z., Ousdal, O. T., Nhau, G., Frieband, C., Grosse-Rueskamp, J. M., Dayan, P.,… Dolan, R. J. (2015). Dissociable Mhedzisiro yeSerotonin uye Dopamine pane Kukosheswa kweKukuvadza muMitemo Kufunga Kuita. Ikozvino biology: CB, 25 (14), 1852-1829.
[14]Tryptophan, USDA Chikafu Kuumbwa Dhatabhesi United States Dhipatimendi Rezvekurima Zvekurima Zvekutsvagira Service