UKUDLA OKUPHEZULU OKUNGU-12 OKUNOTHILE KU-SEROTONIN NEZINDLELA ZOKUKHULISA

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Ikhaya Ezempilo Ukudla okunomsoco Nutrition lekhaka-Swaranim sourav Ngu Swaranim sourav ngoJanuwari 3, 2019

ISerotonin iyi-monoamine ^[1] , noma umane ubeke ikhemikhali, elidlala indima ye-neurotransmitter. Kutholakala kakhulu ebuchosheni, kepha futhi ngemithamo emincane ulwelwesi esiswini kanye nama-platelet egazi. Ngokwesayensi, ibizwa nge-5-hydroxytryptamine, noma i-5-HT, kepha ngokuqonda okuvamile ibizwa ngokuthi 'ikhemikhali elijabulayo'.

Imisebenzi YeSerotonin

Njengoba idlulisa imiyalezo evela engxenyeni ethile yobuchopho iye kwenye inemiphumela cishe kuzo zonke izinhlobo zokuziphatha ^[1] kungaba yindlala, izidingo ezingokomzwelo, imoto, ukuqonda kanye nemisebenzi ezenzakalelayo. Iphinde ithinte imijikelezo yokulala yomuntu. Iwashi langaphakathi livunyelaniswa namazinga we-serotonin. ^[okubili] Leli khemikhali futhi lidlala indima enkulu ekulawuleni imizwa - ejabule, edabukisayo, nokukhathazeka yizici ezimbalwa nje zomsebenzi wayo wobumnene.

Ukuba esiswini, kuyasiza ngokuhamba kalula kwamathumbu nokugaya. Isiza ama-platelet egazi ekunqandeni okufika ngesikhathi futhi kusize ukwelashwa okusheshayo kwezibazi namanxeba. Ilawula amazinga egazi ukukhipha noma yikuphi ukudla okuyingozi ngesikhathi sohudo noma isicanucanu. Iphinde ikhuthaze amathambo aphilile futhi aqinile.

ISerotonin idlala indima ebalulekile ezimpilweni zethu zocansi. Amazinga aphansi ale hormone agcina i-libido ephezulu.

Ukudla Okukhuthaza Amazinga we-Serotonin

Siyilokho esikudlayo. Ukudla okungenamsoco nokuthosiwe kakhulu, izinto ezingenampilo esizidlayo, ayanda amathuba ethu okuzizwa sicindezelekile, sivila futhi sinemizwa engemihle. Lapho sifaka ukudla okunempilo, okunempilo okusondla ngokuphelele, silindela kangcono ukuba sesimweni 'sokuzizwa kahle'.

1. Tofu

Yize i-tofu ^[5] ayinayo i-serotonin eqondile, iqukethe izinto ezintathu okuyi-tryptophan, isoflavones nama-carbohydrate ayinkimbinkimbi adlala indima enkulu ekukhiqizeni amakhemikhali. I-Tofu ingumthombo omuhle kakhulu wamaprotheni asekelwe ezitshalweni. Inkomishi eyodwa ye-tofu ikhiqiza cishe amaphesenti angama-89 we-tryptophan.

Ama-Isoflavones akhuphula izinga le-serotonin transporter protein. Futhi, ama-carbohydrate ayinkimbinkimbi ahlala isikhathi eside egazini futhi awaphuki kalula. Kuyaziwa ukukhulisa ukukhiqizwa kwale monoamine ebuchosheni. Lezi zinhlanganisela ezintathu ezisebenza ndawonye zithinta imijikelezo yemizwa namahomoni ezocansi.

2. I-salmon

I-Salmon ingenye yemithombo ecebile kakhulu yamaprotheni yabathandi bezilwane zasolwandle. Inikeza ukuqina okuhle kakhulu futhi yaziwa nangokuthi i-aphrodisiac. Inamanani amaningi ama-omega-3 fatty acids asiza ekukhiqizeni i-serotonin. Ukukhishwa kwe-5-HT kuzinsiza zethu zokuhambisa igazi ekulawuleni i-libido.

3. Amantongomane

Kunezinhlobonhlobo zamantongomane ^[8] itholakala kalula njengama-alimondi, ama-macadamia namantongomane ephayini. Ziqukethe inani elikhulu lama-omega-3 fatty acids, asiza ekukhishweni kwe-serotonin egazini. Ngokuya ngocwaningo olwenziwe phakathi kwamaqembu amabili abantu, abantu abadle ama-walnuts amasonto ayisishiyagalombili baba nokuthuthuka kumaphuzu we-Total Mood Disturbance. Kodwa-ke, izinhlobo ezahlukahlukene zikhiqiza amazinga angafani we-5-HT.

4. Imbewu

Kunezinketho eziningi emakethe uma kukhulunywa ngembewu edliwayo ^[7] . Ezimbalwa zazo ezivamile ithanga, ikhabe, isikwashi, ifilakisi, isesame, i-chia, imbewu ye-basil, njll. Konke lokhu kunamazinga amahle e-omega-3 fatty acids, alawula ukukhiqizwa kwe-serotonin. Futhi, imbewu emnyama noma ikhumini elimnyama linamaphesenti amahle we-tryptophan akhuphula amazinga obuchopho ama-5-HT.

5. ETurkey

I-Turkey iqukethe amazinga we-tryptophan ngaphezu kwenkukhu noma ingulube. Ibuye inamazinga amahle amanye ama-amino acid futhi. Lapho inyama ye-turkey ibhangqiwe kanye nomthombo othile we-carbohydrate, isebenza kangcono ukukhulisa amazinga e-serotonin ebuchosheni, ngaleyo ndlela isenze sizizwe sijabule, mhlawumbe sisozele.

6. Imifino enamahlamvu

I- ^[6] imifino epuleti lethu lesaladi inezinzuzo eziningi. Hhayi nje kuphela ukuthi bacebile nge-fiber namaminerali, kepha futhi aqukethe nama-acid abalulekile. Amahlumela eBrussels, i-kale nesipinashi anephesenti elihle le-alpha-linolenic acid, esiza ekukhiqizeni i-serotonin.

7. Ubisi

Ubisi ^[9] kanye neminye imikhiqizo yobisi iqukethe i-alpha-lactalbumin, ephezulu ku-tryptophan. Kungakho kuphakanyiswa inkomishi efudumele yobisi ngaphambi kokulala, ngoba iheha i-serotonin, esenza sibe nedosi. Abesifazane abathola i-premenstrual syndrome nabo bangadla ubisi njalo ukuze bathuthukise ukucasuka kwemizwa, ukulala okungaguquguquki kanye nokulangazelela kwama-carbohydrate.

8. Amaqanda

Amaqanda angumthombo omuhle kakhulu wamaprotheni ahlanzekile futhi aqukethe ama-amino acid abalulekile namafutha acid. Amaqanda aqukethe i-tryptophan ephezulu futhi alungele ukugcina amazinga e-serotonin emzimbeni wethu.

9. Ushizi

Ushizi ^[9] ngomunye umkhiqizo wobisi oqukethe i-alpha-lactalbumin. Amaphesenti we-tryptophan awaphakeme kakhulu, kepha nakanjani anikela ngengxenyenamba emaphakathi ukulinganisela amazinga we-5-HT.

Izithelo

Ubhanana, ama-plums, umango, uphayinaphu, i-kiwi, i-honeydew kanye no-grapefruit kukhiqiza ngempumelelo i-serotonin ngenxa yokugxila kakhulu kwe-serum. Izithelo ezinjengotamatisi nama-avocado ziminyene kuzakhamzimba, ezisiza ekuthuthukiseni nasekulinganisweni kwamazinga we-5-HT.

11. Popcorn

I-Popcorn iqukethe ama-carbohydrate ayinkimbinkimbi ane-index ephansi ye-glycemic. Lawa ma-carbohydrate alawula ukuhamba kwe-serotonin, okubuye kukhulise imizwa yethu.

Ukudla okuphezulu okungu-11 okuqukethe i-tryptophan ephezulu ngokwe-USDA ^[14]

Izindlela Eziphumelelayo Zokulinganisela I-Serotonin

1. Ukusetshenziswa kwamacembe wetiye afana nensimbi emnyama, i-oolong noma itiye eliluhlaza kukhulisa ukuhlushwa kwe-L-theanine, eyi-amino acid. Iphakamisa amazinga we-5-HT ebuchosheni, ngaleyo ndlela, ibangele umphumela okhululekile futhi opholile. Itiye elihlaza linenani eliphakeme kakhulu le-L-theanine. Yingakho kuphakanyiswa ukuthi ube nayo nsuku zonke ukudala ukucindezeleka okuncane nokuwohloka kwengqondo.

2. I-Turmeric iqukethe i-curcumin, into esebenzayo esiza i-serotonin ukuthi ihlale isebenza isikhathi eside ebuchosheni.

3. Izithasiselo ze-Magnesium, zinc ne-vitamin D zisiza ama-neurons ukuthi akhiqize i-serotonin, ngaleyo ndlela anciphise amathuba okudangala.

4. Ukukhishwa kweRhodiola rosea kubuyisela amazinga ajwayelekile we-5-HT futhi kusiza abantu abaphethwe ukuqwasha, ukucindezeleka okungamahlalakhona, ukuphazamiseka kwe-bipolar nemizwa engazinzile.

5. I-Saffron, i-magnolia bark ne-ginger ziyasebenza ekwelapheni ukuphazamiseka kwengqondo, ngokwandisa i-serotonin ebuchosheni.

6. Amafutha abalulekile afana ne-lavender, i-rosemary, i-orange, i-peppermint, i-jojoba, njll, angasetshenziselwa ukubhucungwa izinwele nezikhumba. Bandisa ukujikeleza kwegazi futhi bavimbe ukutholwa kabusha kwe-serotonin, ngaleyo ndlela basebenzise imfanelo yabo yokuphelisa ukucindezelwa, yokuphumula.

Izinguquko Zendlela Yokuphila Ukuze Kukhuliswe I-Serotonin ^[12]

1. Ukwehliswa kwengcindezi

Umzimba ukhipha ama-hormone e-cortisol ngesikhathi sokucindezeleka. Uma umuntu ekhathazeka kaningi, i-cortisol ingalahla kakhulu amazinga akhe e-serotonin. Ukuze silwe nemikhuba yethu yokukhathazeka, kufanele sisebenzise ukuzindla nsuku zonke imizuzu eyishumi kuya kweyishumi nanhlanu. Ukushicilela imicabango emihle kusiza nasekuhambiseni izingcindezi zethu ngendlela enobuchule. Ukuphuza ama-herbal teas, ukudla ukudla okunomsoco konke kuyingxenye yezinguquko zethu zokuphila okunempilo.

2. Ukuzivocavoca umzimba

Ukukhathala okubangelwa ukuvivinya umzimba kungakhuphula amazinga e-tryptophan, ngaleyo ndlela kulawulwe i-serotonin ebuchosheni. Kubalulekile ukusebenzela okungenani isigamu sehora nsuku zonke. Akunakusho ukuthi, sizizwa sijabule ngaphakathi futhi sizethemba. ISerotonin ikhulisa imizwa yethu nokuzethemba. Abantu abavivinya umzimba kaningi abajwayele ukucindezeleka.

3. I-Yoga nokuzindla

I-Yoga nokuzindla kusiza ekutholeni i-sacral chakra yethu nokulinganisa imicabango yethu. Sifunda ukuthatha izinto kalula futhi singakhathazeki ngezithiyo ezincane. Kuyasiza ekuziqapheleni wena, ekuxazululeni izinkinga, ekuxhumaniseni imvelo, njll. Ngalokho-ke sifunda ukungabi nengcindezi ezikhathini eziningi. Kuyindlela ephumelelayo yokwandisa i-serotonin nokulwa nokungalingani kwengqondo.

4. Ukwelashwa kwengqondo

Ukwelulekwa ngabelaphi esigabeni sokulwa nokuphazamiseka kwengqondo kwandisa umsebenzi we-serotonin futhi kunciphise namathuba okudangala okungapheli.

5. Ukwelashwa komculo nomdanso

Umculo owakhayo odala ukudlidlizela okuhle kuye kwabonwa ukwandisa amazinga we-5-HT. Umdanso usiza ngokwanda kwe-tryptophan. Ngempela noma yiluphi uhlobo lokuveza imizwa lusiza ekuthuthukiseni imizwa yethu.

Ukwelashwa Komzimba Ukukhulisa iSerotonin

1. Neurofeedback

I-Neurofeedback ^[10] isetshenziswa ngokuvamile ku-migraines, i-PTSD, i-fibromyalgia syndrome. Amagagasi e-EEG asetshenziselwa ukuguqula umsebenzi wobuchopho ngokuziphatha kwethu kanye nokuqonda kwethu kuthinteka ngasikhathi sinye. Ngemuva kwamasonto amabili kuya kwamathathu ekwelashwa, isiguli sithola ukukhathazeka okuncane, ukukhathala nokucindezeleka.

2. Ukwelashwa kokubhucunga umzimba

Ukubhucungwa ngamafutha abalulekile, kwesinye isikhathi ngisho nowoyela ojwayelekile kunciphisa i-hormone ye-cortisol futhi kwandise izinga le-serotonin. Lokhu kusiza umuntu ukuthi akhululeke futhi ehlise umoya. Ukusetshenziswa njalo kunenzuzo ekulweni nokudangala.

3. Ukuthena

Lokhu kwelashwa kwaseChina kwasendulo kusiza ekujikelezeni kwegazi okulula nasekunciphiseni imisipha ecindezelekile. Lokhu kukhulisa umsebenzi we-serotonin ku-serum, ngaleyo ndlela kuthuthukiswe impilo engcono ^{[ishumi nanye]} .

4. Ukwelashwa okulula

I-Photobiomodulation ^[4] , eyaziwa nangokuthi i-Bright Light Therapy, ilinganisa amazinga e-serotonin ezinsukwini ezimbalwa nje. Noma kunjalo, imiphumela emibi ngokusetshenziswa kwesikhathi eside ayisaziwa. Uma zisetshenziselwa isikhashana esifushane, zingakwazi ukwelapha ukuphazamiseka kwe-bipolar.

Imiphumela Emibi Yezinga Eliphezulu LeSerotonin

Amazinga weqile we-5-HT ^[13] kungadala i-serotonin syndrome, okuyisimo esisongela impilo. Kungabangelwa yimithi yokwelapha noma ukuxubana ngengozi kwezidakamizwa zokuzijabulisa nemithi. Lokhu kungadala injabulo enkulu, ukungasebenzi kahle kwengqondo, isimo sokukhubazeka esikhubazekile. Umuntu angahlangabezana nokundindizela okunamandla ne-hyperreflexia.

Ngisho nabantu abane-autistic bahlushwa amazinga aphakeme we-serotonin. Abesifazane abakhulelwe abaphethwe yi-hyperserotonemia bavame ukuzala izingane ezine-autism.

Ngakho-ke sekukonke, i-serotonin ibamba iqhaza elibalulekile ekulawuleni ukuphazamiseka kwemizwelo yethu nokusebenza komzimba. Umthamo olungile walokhu kudla okunothile kwe-monoamine kuhle ukukhulisa amandla ethu nezinga lokuhle. Sidinga futhi ukwenza izinguquko ezanele endleleni yethu yokuphila, ukubhekana nokudangala, ingcindezi nokuqwasha. Kepha kufanele futhi sinakekele ukuthi singadluli ngokweqile. Ukulinganisela kubalulekile.

Buka Izinkomba ze-Article

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[okubili]UJenkins, T. A., Nguyen, J. C., Polglaze, K. E., & Bertrand, P. P. (2016). Umthelela kaTryptophan noSerotonin kwiMood and Cognition ngeNdima Enokwenzeka Ye-Gut-Brain Axis. Amakhemikhali, 8 (1), 56.
[3]Isiphepho JD. (1988). Ukungeniswa kwe-carbohydrate kanye ne-serotonin synthesis synthesis: ukuhambisana ne-putative control loop yokulawula ukungeniswa kwe-carbohydrate, nemiphumela yokusetshenziswa kwe-aspartame. Suppl 1, 35-41
[4]UTomaz de Magalhães, M., Núñez, S. C., Kato, I. T., & Ribeiro, M. S. (2015). Ukwelashwa okulula kuguqula amazinga e-serotonin nokugeleza kwegazi kwabesifazane abanezinhlungu zekhanda. Isifundo sokuqala. I-biology yokuhlola nemithi (Maywood, NJ), 241 (1), 40-5.
[5]UMessina M. (2016). Ukuvuselelwa kweSoy neMpilo: Ukuhlolwa Kwemibhalo Yasemtholampilo Neye-Epidemiologic. Izakhamzimba, 8 (12), 754.
[6]Ko, S.H, Park, J. H., Kim, S. Y., Lee, S. W., Chun, S. S., & Park, E. (2014). Imiphumela ye-Antioxidant yeSipinashi (Spinacia oleracea L.) Ukwengeza kumaRats Hyperlipidemic. Isondlo esivimbelayo nesayensi yokudla, 19 (1), 19-26.
[7]I-Perveen, T., Haider, S., Zuberi, N. A., Saleem, S., Sadaf, S., & Batool, Z. (2013). Kukhuphukile Izinga le-5-HT Ukulandela Ukuphathwa Okuphindaphindwayo kweNigella sativa L. (Imbewu Emnyama) Ukukhiqiza Amafutha Imiphumela Ye-Antidepressant Kumagundane. IScientia pharmaceutica, 82 (1), 161-70.
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[10]IHammond, D. (2005). I-Neurofeedback enezinkathazo nezinkinga ezithinta inhliziyo. Imitholampilo yezingane nengane eyeve eshumini nambili eNyakatho Melika. 14. 105-23, vii.
[ishumi nanye]U-Lee, u-Eun no-Warden, uSherry. (2016). Imiphumela ye-acupuncture ku-serotonin metabolism. Ijenali yaseYurophu Yemithi Ehlanganisayo. 8, (4).
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