Kuvela ukuba kukho imveliso enokuphucula imvakalelo yethu. I-Serotonin yinto ekhethiweyo yeekhemikhali, eyaziwa ukuba nefuthe elihle kwingqondo, kwaye ngokukodwa, kwimeko yethu. Ukugcina umlinganiselo we-serotonin emzimbeni kusinceda sihlale sizolile. Le nkunkuma ikhuthaza umsebenzi wengqondo, kwakunye nokulawula, ukunyuswa kokunyanzelisa uxinzelelo kunye nenjongo yokuphila kakuhle. Ndingathanda ukuvelisa iimveliso zokutya ezili-12 ezinceda ukuphakamisa izinga le-serotonin, kwaye ngenxa yoko, ukuphucula isimo sengqondo.
Iimveliso ezilishumi eziphucula imizwa yethu
I-Serotonin ngokuyinene i-neurotransmitter. Yimveliso yeekhemikhali echaphazelekayo ekuhanjisweni kwempawu ezithile ukusuka kwindawo enye yengqondo ukuya kwelinye. Kwimizimba yengqondo (malunga nezigidi ezingama-40), ezininzi zinokuchaphazeleka ngqo okanye ngokungathanga ngqo nge-serotonin. Baphinde babhekisele kwiiseli ezixanduva lwemoya, ukukhwabanisa ngokwesondo, umsebenzi wesini, ukutya, ukulala, ukukwazi ukufunda, kuquka imemori, umgaqo wokushisa, ukuziphatha kwentlalo. Ngokwezinzululwazi, izinga eliphantsi kumzimba we-serotonin, okanye ngenxa yokuba ayifinyelele kwi-receptor yamaselula, ngokuqhelekileyo kukhokelela ekutshintsheni kwimpilo yengqondo, njengokukhathazeka nokuxinezeleka. Umgaqo wendlela eyenziwa ngabaninzi abaxinzelelekileyo (amayeza) asekelwe ngokuchanekileyo ekuphuculeni ukufana kwabantu inyama ye serotonin.
Impembelelo ebalulekileyo ekucebiseni isondlo se-serotoninomymete. I-Tryptophan, i-amino acid, ithathwa njengento "yokwakha" eyenziwa ngumzimba womntu ukuvelisa i-serotonin. Imveliso enomxholo ophezulu we-tryptophan yile: iimveliso zobisi, inyama yeenkukhu, iinqatha. Kwaye ukuxhasa ukulinganisela kweekhemikhali zengqondo ekudleni, kuyacetyiswa ukuba kufake ukutya okucebileyo kwi-tryptophan, kunye nezinye izondlo zokunyusa abantu.
- Imbewu kunye neenqwanqwa zelanga le-Sunflowers ziye zafumanisa ukuba abantu abadla ii-almond, i-Brazilian kunye ne-walnuts banomgangatho ophezulu we-metabolites (ezi zi-intermediates metabolism) ze-serotonin. Imitha engama-30 kuphela yomxube weentlobo zamanothi ngemini iya kunceda ukulwa nokunyanyisa. Banciphisa uxinzelelo lwegazi, kunye neshukela legazi.
- Kwientlanzi ezilwandle ezibandayo, umzekelo, i-salmon kunye ne-tuna kunye ne-acids e-acids eyanceda ukunciphisa iimpawu zokudandatheka. Uphononongo olutshanje lweengcali kwiYunivesithi yasePittsburgh lubonise ukuba abathathi-nxaxheba kwizifundo ezizodwa zeekliniki kunye nenani eliphezulu le-acids (i-omega-3) eziphilayo zineempawu ezimbalwa zokudakumba, kunye nokubona okubonakalayo kwehlabathi.
- I-Docosahexaenoic acid (i-polyunsaturated acid acid, i-DHA) ifumaneka kwiindawo ezininzi zokutya. Ngokukodwa, amaqanda atyiswe nge-asidi aya kuthathwa njengomthombo we-tryptophan kunye namaprotheni. Ucwaningo luye lwaluqinisekisa ukuba abantu abadla amaqanda esidlo sakusasa baneliseke kakhulu, oko kuthetha ukuba badinga iikhalori ezimbalwa xa kuthelekiswa nalabo asekuseni kwakhiwa kwiimveliso ezinomxholo ophezulu we-carbohydrates, umzekelo, iimveliso zefriji.
- Omnye umthombo ocebileyo we-fatty acid is the seminal. Kwakhona ziqukethe iivitamini ze-magnesium, ze-B - izinto ezinceda ukujongana noxinzelelo.
- I-Soy isoflavones iphakamisa imvakalelo, kwaye iphinda ilawulwe imisebenzi yengqondo. Ukutya okunjalo kubangumthombo wendalo (okanye i-non-cholesterol) yamaprotheni, okunciphisa umngcipheko wezifo zentliziyo. Faka phakathi kokutya kwakho kwansuku zonke kwemveliso ye-soy, umzekelo, ubisi lwe-soy kunye neziphumo zayo: tofu, miso, tempeh.
- Iintlobo nemifuno nazo ziyaziwa ngokuphucula imvakalelo. Yidla i-asparagus, i-chickpeas, iimbotyi, i-lentils, i-zucchini kunye namazambane amnandi (eli li-sweet potato). Musa ukutyeshela imifuno enamagqabi (i-rich magnesium), iipulo, iibhanana, iiperesi kunye ne-artichoke.
- I-avovocos - kwangaphambili ungayinqabela, kuba i-high-calorie yemveliso equle amafutha. Nangona kunjalo, esi siqhamo sinakho i-omega-3, i-amino acids, i-potassium kunye ne-antioxidants.
- Iintlobo zonke ziyakwenza ngcono imeko. Kuphephe ukuphathwa, okusetyenzisiweyo okusanhlamvu (eyaziwayo ukunceda ukunciphisa amandla). Kwaye, esikhundleni saso, iifleji ezipheleleyo. Le yerayisi yasendle, irayisi ebomvu, ibhali, ipolbhu (vippshenica). Ukutya okungekho ngaphantsi kwe-fiber, kuya kunceda ukuphucula uphuhliso lwethu, ukuxhaswa kulo lonke usuku, endaweni yokuziva ugciniwe kwamandla awunayo xa usebenzisa iimveliso ezivela kumgubo omhlophe okanye ushukela olula.
- I-Turkey kunye nezinye iintaka zeentaka ziqulethe iiprotheni ezininzi ezingenamafutha, kunye ne-tryptophan. I-mienis enjalo iyinyaniso. Nangona kunjalo, ukuhambisana nomgaqo wokumodareyitha, ukutya ukutya okuqukethe i-arachidonic acid (AA), kuquka nokutya kwezilwanyana. Izifundo ezininzi zibonisa ukuba ukutshintsha ekudleni kokuveliswa kwezityalo kunokunceda uhlale unesimo esihle. Kodwa ukuba udibanise intaka kwisidlo sakho seentaka, qiniseka ukuba ukutya okukudlayo, iikhemikhali ezingaphula umlinganiselo we-serotonin, ayinayo.
- I-tsokolate emnyama yinto equlethe i-antioxidantresveratrol. Into enjalo engqondweni yengqondo yandisa inani le-endorphins kunye ne-serotonin, ngaloo ndlela iphucula imvakalelo. Kubalulekile ukuba uqaphele ukuba i-dose ekhuthazwayo malunga ne-30 amagremu ngosuku (kodwa kungekhona iileyile).