Ogulitsa zinthu amakopeka ndi mbali zogwira ntchito za serotonin, zomwe zimatsogolera ntchito zambiri m'thupi la munthu. Choncho, mankhwala osakwanira omwe ali ndi serotonin kuchokera ku zakudya zanu adzakuthandizani kuonjezera kukhudzidwa kwa dongosolo la kupweteka kwa thupi, pakadali pano, ndi kukhumudwa kulikonse, mudzamva ululu waukulu. Chifukwa cha kupezeka kwa mankhwala omwe ali ndi serotonin, mukhoza kuchepetsa kayendedwe ka magalimoto anu. Koma izi sizikutanthawuza kuti mankhwala omwe ali ndi neurotransmitter ayenera kukhala pa tebulo lanu mopitirira, chifukwa chochitika choterocho chidzabweretsa ku ngozi ndi kuwoneka kwa matenda a serotonin.
Kodi kukhalapo kapena kupezeka kwa serotonin ndi chiyani?
Zida zomwe zili ndi serotonin zilipo, kwenikweni, m'zonse zomwe timadya kuti tizidya. Ndiwo mapuloteni, ndi zakudya, ndipo ziyenera kudziwika kuti zotsatira za anthu amene amasankha nyama kapena maswiti amapezeka m'njira zosiyanasiyana. Anthu omwe ali ndi apamwamba kwambiri a serotonin, makamaka mbali zambiri, amadya zakudya zomwe sizikuwonjezera kuwonjezeka kwa magulu a serotonin, tikukamba za nyama ndi zakudya zina zapuloteni. Anthu omwe ali ndi ma serotonin ali pamunsi kwambiri, chakudya ndi maswiti amakonda. Ngati mumatsata chakudya champhongo kwa nthawi yayitali, munthuyo amakwiya. Monga momwe anthu amanenera: "Kuperewera kwa mafuta kudzatithandiza kukhala osasangalala." Kukonzanso kofanana komweku kwa thupi la munthu kumachitika pamene akusiya zizoloŵezi zake zoipa, mowa ndi kugwiritsa ntchito fodya.
Zinthu zomwe zimapangitsa kuchepetsa mphamvu za serotonin zimakhala ndi mapuloteni omwewo komanso zakudya zopatsa mphamvu, zomwe zimakhala mowa kwambiri, komanso mankhwala a khofi, mowa ndi fodya.
Kugwiritsa ntchito serotonin kudya kumafuna chakudya chamadzulo, kupezeka kwa chakudya chofunikira cha nsomba zazing'ono ndi za m'nyanja ndi nsomba zina, zomwe zimayimiridwa ndi algae, nyanja kale, nkhanu, squid ndi shrimp. Chifukwa chakuti malonda omwe adatchulidwawo ali ndi mafuta ochulukirapo owonjezera omega-6 ndi Omega-3. Musaiwale za kupezeka kwa chakudya mu zakudya, oatmeal, broccoli, kolifulawa, udzu winawake, saladi wobiriwira, katsitsumzukwa ndi apricots zouma.
Ndibwino kuti musachoke ku chakudya chokwanira cha banja lirilonse la zakudya zamzitini, chips, zakudya zokazinga, mowa wamphamvu. Mtundu wotsiriza wamagetsi uyenera kudyedwa muzing'ono, mu mawonekedwe a youma, makamaka vinyo wofiira.
Pofuna kusintha maganizo ndi kukula kwa thupi ndi maganizo, komanso kuwonetsetsa kovuta kulemera kwa thupi, mumayang'anitsitsa kuti mukhale ndi mavitamini, monga a Zinc, L-lipoic acid, Biotin, Vanadium, Vitamin E, Chromium, Magnesium. Kulandila kwa mafiriji a dzuŵa kumathandiza kuti pakhale malo otetezeka a mankhwala a serotonin mu ubongo. Mphindi khumi ndi zisanu mu mpweya wabwino, paulendo, kumene mumapereka thupi lanu ndi mlingo wa masana, zidzakuthandizira kukula kwa serotonin. Madzulo, thupi lanu limawonekera kwambiri, kotero kuwala kochokera kwa kandulo ya sera ndichitsitsimutso chotsimikizika, kumapangitsa kuti thupi lichepetse.
Ali ndi phenylethylamine mu chokoleti, ali ndi zinthu zolimbikitsa zomwe zimalimbikitsa kubwezeretsa mphamvu za idahovnyh, kukweza mphamvu. Mu maselo a ubongo, zovomerezeka zomwezo zimakwiyitsa, zomwe zimapezekanso mu mankhwala a mankhwalawa. Kutha kumatha kumaphatikizapo mapangidwe a feteleza ambiri otchedwa serotonin.
Kukhalapo kwa serotonin mu khofi kumapangitsa nthawi yodabwitsa. Zomwe zili ndi nthochi za pronephosphorus ndi serotonin zimalimbikitsa kuyambitsa maganizo.