Ayi ndithu! Zonse zomwe zimafunika kuti mukhale ndi maganizo abwino ndi serotonin hormone yomwe imapangidwa ndi ubongo pazofunikira. Timadya kwambiri chifukwa timadya zakudya zolakwika. Pa masamulo a masitolo amakhala ndi zipatso ndi ndiwo zamasamba zopangidwa ndi maina, zopangidwa kuchokera ku zakudya zopangidwa ndi mkaka, zomwe zimagwiritsidwa ntchito pomaliza kutentha mu microwave. Chakudya choterocho n'chosauka m'thupi, choncho, kudya, sitidakwaniritsidwe kwathunthu. Kodi tingaonetse bwanji kuti serotonin imapangidwa m'thupi mokwanira tsiku lonse? Zakudya ndi zathanzi, chakudya chomwe chili chothandiza ndi momwe mungadye bwino - zonsezi m'nkhani yathu.
Choyamba, kudzidzimutsa kuti mukadzuka m'mafukufuku oyambirira - amasonyeza kuti ubongo umakhala wolimbikira kwambiri kutulutsa serotonin mkati mwa maola awiri kutuluka kwa dzuwa. Mwamsanga mutangomuka, imwani kapu yamadzi ovomerezeka. Konzekerani mosavuta: Mudzafuna madzi a hafu ya mandimu, supuni ya supuni ya uchi, 30 magalamu a madzi aloe ndi 200 ml ya madzi amchere opangidwa ndi calcium, magnesium, lithiamu, bicarbonate, manganese, ayodini ndi chitsulo. Onetsetsani kuti mudye chakudya cham'mawa! Chakudya chachakudya, chopatsa thanzi chambiri, chidzalimbikitsa thupi lanu kutentha mafuta owonjezera. Kudya kadzutsa kakang'ono kadzutsa - izi siziri zofanana ndi kusiya kwathunthu. Ngati mulibe chakudya cham'mawonekedwe, thupi limachepetsa njira ya metabolism kuti ipulumutse mphamvu. Choncho, pali cholepheretsa mafuta oyaka. Ngati kulemera kwako kuli kochepera 61 makilogalamu, ndiye kudya 200 kcal kwa kadzutsa; ngati oposa 90 kg, ndiye 300 kcal. Ngati kulemera kumene mukuyang'ana kuli pakati pa maulendo awiriwa, yochulukitsireni ndi 3.3 ndipo mupeze chiwerengero chomwe mukufuna. Yesani kudya zakudya zathanzi: masamba ndi zipatso zatsopano, nyama zonenepa. Chinthu chachikulu ndikuteteza mapuloteni, mafuta ndi zakudya zomwe zimagwiritsidwa ntchito tsiku lonse: chiwerengero chawo chiyenera kukhala chofanana. Pokhapokha serotonin idzapangidwa mogwirizana ndi malamulo onse. Othandizira abwino kwambiri a serotonin ndiwo chakudya. Koma chakudya ndi chosiyana. Zakudya zovuta - zimakhala ndi zamasamba, zipatso, zopangidwa kuchokera ku ufa wowonjezera (pasitala, mkate), tirigu, mbatata, mtedza - zimathandiza kuti shuga ukhale wochuluka mu ubongo komanso kuwonjezeka kwa serotonin. Kugwiritsa ntchito kwawo kumapindulitsa pa chiwerengero ndi maganizo. Zomwe sitinganene ponena za chakudya chophweka, chomwe chimakhala ndi shuga woyengedwa, chokoleti, mitundu yonse ya maswiti ndi maswiti, zipatso zokoma.
Zakudya zosavuta zimaponyera shuga m'magazi mwamsanga. Poyankha kuwonjezeka kwa shuga wagazi, mphukira imabweretsa msanga wodwalayo - ndipo ngati shuga m'matsinje amagazi, ndiye kuti mumangodumpha. Mavitamini owonjezera amalephera kupanga serotonin m'thupi. Kuti izi zichitike, muyenera kudya mafuta pamodzi ndi mapuloteni mu chakudya. Koma osati zonse mzere, koma zothandiza. Maphunziro a zaka zisanu zapitazo amasonyeza kuti kuwonjezera kuchuluka kwa mafuta omega-3 odyetsera zakudya m'thupi kumathandiza kuti kukhazikitsidwa kwa mavitamini m'thupi, kumatulutsa kaphatikizidwe ka serotonin, komwe kumaphatikizapo kuchepa kwa maonekedwe a mimba yoyamba komanso kuchepa kwa maganizo. Kwa thupi, mafuta osinthidwa ndi owopsa. Amayambitsa maselo osagwira ntchito, kutsekedwa kwa mitsempha ya matenda ndi matenda opweteka. Kuwonjezera pamenepo, akukhulupirira kuti mafutawa amasokoneza thupi kuti lidziwe mafuta abwino, ndipo, motero, zimalepheretsa kupanga serotonin. Pa malemba a zinthu, mafuta awa amatchedwa "hydrogenated". Tiyenera kukumbukira kuti poyambira kutentha - mwachitsanzo, nthawi yozizira - mafuta onse ali hydrogenated, kotero chakudya chimaphika, chophika, chophikidwa pa grill, steamed. Osasiya kudya, kudya nthawi zambiri, koma m'magawo ang'onoang'ono.