Ndi zinthu ziti zomwe zimapangitsa kusintha maganizo

Zimapezeka kuti pali zinthu zomwe zingasinthe maganizo athu. Serotonin ndi mankhwala apadera, omwe amadziwika kuti amathandiza kwambiri ubongo, ndipo makamaka, pamtima. Kusunga serotonin mu thupi kumatithandiza kuti tikhale chete. Izi zimalimbikitsa maganizo, komanso kulamulira, kuwonjezeka kukana kupsinjika maganizo komanso kukhala ndi moyo wabwino. Ndikufuna kupereka mankhwala okwana khumi ndi awiri omwe amathandizira kukweza mlingo wa serotonin, ndipo chifukwa chake, kuti musinthe maganizo.

Zida khumi zomwe zimatipangitsa kusintha maganizo athu

Serotonin kwenikweni ndi mphuno ya neurotransmitter. Ndi mankhwala omwe amagwiritsidwa ntchito pofalitsa zizindikiro zina kuchokera kumbali imodzi ya ubongo kupita ku wina. Maselo a ubongo (pafupifupi mamiliyoni 40), ambiri amawonekera ndichinsinsi kapena mosagwirizana ndi serotonin. Amagwiritsanso ntchito maselo omwe amachititsa chidwi, kugonana, kugonana, chilakolako, kugona, luso lophunzira, kuphatikizapo kukumbukira, malamulo a kutentha, khalidwe labwino. Malinga ndi asayansi, chiwerengero chochepa cha thupi la serotonin, kapena chifukwa chakuti sichifikira receptor yamaselo, nthawi zambiri chimapangitsa kusintha kwa thanzi labwino, monga nkhawa ndi kupsinjika maganizo. Mfundo yodabwitsa ya mankhwala opatsirana kwambiri (mankhwala) imachokera mwatsatanetsatane kukulitsa kufanana kwa umunthu thupi la serotonin.

Zomwe zimakhudza kulemera kwa thupi la serotoninomymete. Tryptophan, amino acid, amaonedwa kuti ndi "zomangamanga" zomwe thupi la munthu limagwiritsa ntchito popanga serotonin. Mankhwala omwe ali ndi mankhwala apamwamba ndi awa: Zakudya za mkaka, nkhuku nyama, mtedza. Ndipo pofuna kuthandizira kuchuluka kwa mankhwala a ubongo m'madyerero, tikulimbikitsanso kuphatikizapo zakudya zolemera mu tryptophan, komanso zakudya zina zowonjezera anthu.

1. Nthanga za mpendadzuwa ndi mtedza - ofufuza a pa yunivesite ya Barcelona apeza kuti anthu omwe amadya amondi, Brazil ndi walnuts ali ndi metabolites apamwamba kwambiri (awa ndiwo maseŵera a metabolism) a serotonin. Ma gramu makumi atatu okha a mtedza wa mtedzawu patsiku amathandizanso kulimbana ndi kunenepa kwambiri. Amachepetsa kuthamanga kwa magazi, komanso shuga ya magazi.
2. Mu nsomba kuchokera m'nyanja yozizira, mwachitsanzo, nsomba ndi thonje zili ndi mafuta omwe amathandiza kuchepetsa zizindikiro za kuvutika maganizo. Kafukufuku waposachedwapa wa akatswiri a pa yunivesite ya Pittsburgh adasonyeza kuti ophunzira m'maphunziro apadera a kachipatala ndi zamoyo zambiri za mafuta (omega-3) anali ndi zizindikiro zochepa zowonongeka, komanso kuona bwino dziko lapansi.
3. Docosahexaenoic acid (a polyunsaturated acid acid, DHA) amapezeka mu zakudya zosiyanasiyana. Makamaka mazira omwe amapangidwa ndi asidi amawoneka ngati magwero a tryptophan ndi mapuloteni. Kafukufuku wasonyeza kuti anthu omwe amadya mazira a kadzutsa amakhala okhutira kwambiri, zomwe zikutanthauza kuti amafunikira makilogalamu ochepa poyerekeza ndi omwe chakudya cham'mawa chinapangidwa kuchokera ku zinthu zomwe zili ndi chakudya chambiri, mwachitsanzo, zopangira ufa.
4. Chinthu china cholemera chochokera ku mafuta acids ndi seminal. Amakhalanso ndi mavitamini a gulu la magnesium, B - zomwe zimathandiza kuthana ndi vuto.
5. Mafosholo amtunduwu amachititsa kuti azikhala ndi maganizo, komanso amawongolera maganizo. Chakudya choterechi ndi chitsimikizo cha mapuloteni (kapena kuti alibe cholesterol), omwe amachepetsa chiopsezo cha matenda a mtima. Phatikizani chakudya chanu cha tsiku ndi tsiku cha mankhwala a soya, mwachitsanzo, mkaka wa soya ndi zotsatira zake: tofu, miso, tempeh.
6. Zipatso ndi ndiwo zamasamba zimadziwika kuti zimasintha maganizo. Idyani katsitsumzukwa, nkhuku, nyemba, mphodza, zukini ndi mbatata (iyi ndi mbatata). Musanyalanyaze masamba a masamba (olemera mu magnesium), maapulo, nthochi, mapichesi ndi atitchoku.
7. Zolemba - poyamba mwinamwake mwakana, chifukwa ndi mankhwala olemera kwambiri omwe ali ndi mafuta. Komabe, chipatsochi chilinso ndi omega-3, amino acid, potassium ndi antioxidants.
8. Zonsezi zimatha kusintha maganizo. Pewani mankhwala osakanizidwa, omwe amadziwika kuti athandizidwe kuchepetsa mphamvu. Ndipo m'malo mwake, mbewu zonse. Izi ndi mpunga wakuda, mpunga wofiira, balere, polbu (vippshenica). Zakudya zosagwiritsidwa ntchito mosagwiritsidwa ntchito, zowonjezera, zimathandiza kusintha chitukuko chathu, kuchichirikiza tsiku lonse, mmalo moona mphamvu zowonjezereka zomwe mumapeza mukamagwiritsa ntchito mankhwala ochokera ku ufa woyera kapena shuga wamba.
9. Turkey ndi mitundu ina ya mbalame zili ndi mapuloteni ambiri opanda mafuta, komanso tryptophan. Mienis yotereyi yeniyeni. Komabe, zigwirizane ndi mfundo yoyenera, kudya chakudya chomwe chili ndi arachidonic acid (AA), kuphatikizapo chakudya cha nyama. Kafukufuku wambiri amatsimikizira kuti kusinthasintha ku chakudya cha chomera kungathandize kukhalabe ndi maganizo abwino. Koma pokhala ndi mbalame zomwe amadya zakudya za mbalame, onetsetsani kuti chakudya chomwe mumadya, mankhwala omwe angathe kuswa serotonin, alibe.
10. Chokoleti yakuda ndi mankhwala omwe ali ndi antioxidantresveratrol. Zinthu zotero mu ubongo waumunthu zimachulukitsa chiwerengero cha endorphins ndi serotonin, potero kumachepetsa maganizo. Ndikofunika kudziwa kuti mlingo woyenera ndi pafupifupi 30 magalamu patsiku (koma osati matayala).

Pochita kusintha koteroko, musaiwale za masewera olimbitsa thupi. Zambiri zakuthupi (nthawi zonse) zimakhala zothandiza kwambiri pochiza matenda ovutika maganizo, monga, mankhwala oletsa kupanikizika kapena physiotherapy.