Kuvela ukuthi kukhona imikhiqizo engathuthukisa isimo sethu sengqondo. I-Serotonin iyimithi ekhethekile yamakhemikhali, eyaziwa ukuthi inegalelo elihle ebuchosheni, futhi ikakhulukazi, emoyeni wethu. Ukugcina ibhalansi ye-serotonin emzimbeni kusisiza ukuba sihlale sizolile. Lesi sici sikhuthaza umsebenzi wengqondo, kanye nokulawula, ukumelana nokwanda kokucindezeleka nomqondo wenhlalakahle. Ngingathanda ukwethula imikhiqizo yokudla eyishumi nambili esiza ukukhulisa izinga le-serotonin, futhi ngenxa yalokho, ukuthuthukisa isimo sengqondo.
Imikhiqizo eyishumi ethuthukisa isimo sethu sengqondo
I-Serotonin isisekelo se-neurotransmitter. Kuyinto yezinto eziphilayo ezihilelekile ekudlulisweni kwezimpawu ezithile kusuka endaweni eyodwa yobuchopho kuya kwesinye. Ezingqamuzana zobuchopho (cishe izigidi ezingu-40), iningi lihanjiswa ngokuqondile noma ngokungaqondile yi-serotonin. Baphinde babhekisele emangqamuzaneni aphethwe yimizwelo, ukukhangwa ngokobulili, umsebenzi wobulili, ukudla, ukulala, ikhono lokufunda, kufaka phakathi imemori, isimiso sokushisa, ukuziphatha komphakathi. Ngokusho kososayensi, izinga eliphansi emzimbeni we-serotonin, noma ngenxa yokuthi ayifinyeleli i-receptor yeselula, ngokuvamile kuholela ekushintsheni empilweni yengqondo, njengokukhathazeka nokucindezeleka. Isimiso sokwenziwa kwezidakamizwa eziningi (izidakamizwa) kusekelwe ngqo ekuthuthukiseni ukufana kwabantu umzimba we-serotonin.
Umthelela omkhulu ekucebiseni kokudla kwesimo se-serotoninomymete. I-Tryptophan, i-amino acid, ibhekwa ngokuthi "impahla yokwakha" eyenziwa ngumzimba womuntu ukukhiqiza i-serotonin. Imikhiqizo enokuqukethwe okuphezulu kwe-tryptophan yilezi: imikhiqizo yobisi, inyama yenkukhu, amantongomane. Futhi ukusekela ukulinganisela kwamakhemikhali ebuchopho ekudleni, kutuswa ukuba kufaka ukudla okucebile ku-tryptophan, kanye nezinye izakhi zomzimba zokukhulisa abantu.
- Imbewu kanye namantongomane ka-sunflower - abacwaningi eNyuvesi yaseBarcelona bathole ukuthi abantu abadla ama-alimondi, amaBrazil kanye nama-walnuts banesisindo esiphakeme sama-metabolites (lawa angaphakathi kweziqu ze-metabolism) ye-serotonin. Amagremu angama-30 kuphela enhlanganisela yalezi zinhlobo zamantongomane ngosuku azosiza nokulwa nokukhuluphala. Banciphisa ukucindezeleka kwegazi, kanye neshukela legazi.
- Ezinhlanzi ezivela olwandle olubandayo, isibonelo, i-salmon kanye ne-tuna iqukethe ama-acid acids esiza ukunciphisa izimpawu zokucindezeleka. Ucwaningo lwamuva lwabachwepheshe eNyuvesi yasePittsburgh lubonise ukuthi abahlanganyeli emiphakathini ekhethekile yemithi kanye nenani eliphakeme kakhulu lamafutha e-acidi (omega-3) eziphilayo zinezibonakaliso ezimbalwa zokucindezeleka, kanye nombono omuhle kakhulu wezwe.
- I-Docosahexaenoic acid (i-polyunsaturated fatty acid, i-DHA) itholakala emikhakheni eminingi yokudla. Ngokuyinhloko, amaqanda aphethwe le-asidi abhekwa njengomthombo we-tryptophan namaprotheni. Ucwaningo luye lwakha ukuthi abantu abadla amaqanda okudla kwasekuseni baneliseke kakhulu, okusho ukuthi badinga amakholori ambalwa uma kuqhathaniswa nalabo asekuseni okwakhiwa emikhiqizo enezinto eziphakeme ze-carbohydrate, isibonelo, imikhiqizo yefulawa.
- Omunye umthombo ocebile we-fatty acids yi-seminal. Futhi aqukethe amavithamini ezinhlobonhlobo ze-magnesium, B - izinto ezisiza ukubhekana nokucindezeleka.
- I-Soy isoflavones iphakamisa isimo sengqondo, futhi ibuye ilawulwe imisebenzi yengqondo. Ukudla okunjalo nakho kuyimithombo yamaprotheni emifino yemifino (noma engeyona i-cholesterol), ehlisa ingozi yezifo zenhliziyo. Faka phakathi kokudla kwakho kwansuku zonke kwemikhiqizo ye-soy, isibonelo, ubisi lwe-soy kanye neziqephu zawo: tofu, miso, tempeh.
- Izithelo nemifino kuyaziwa nangokuthuthukisa isimo sengqondo. Yidla i-asparagus, ama-chickpeas, ubhontshisi, i-lentils, i-zucchini kanye namazambane amnandi (lena amazambane amazambane). Ungayinaki imifino enamagatsha (i-magnesium ecebile), ama-apula, ubhanana, ama-peaches kanye ne-artichoke.
- Ama-avovoc - ngaphambili ungase wenqabe, ngoba umkhiqizo ophezulu wekhalori oqukethe amafutha. Nokho, ngakolunye uhlangothi, lesi sithelo sinama-omega-3, ama-amino acids, i-potassium ne-antioxidants.
- Izithelo zonke zingathuthukisa imizwa. Gwema okusanhlamvu okuphathwayo, okucutshungulwa (okwaziwa ukusiza ukunciphisa amandla). Futhi esikhundleni sayo, okusanhlamvu konke. Lena irayisi yasendle, ilayisi elibomvu, ibhali, ipolbu (vippshenica). Izitshalo eziphelele ezingaphenduliwe, ezifakwe fiber, zizosiza ukuthuthukisa ukuthuthukiswa kwethu, ukusekela kulo lonke usuku, kunokuba uzizwe ngokugcwele kwamandla ozwayo lapho usebenzisa imikhiqizo evela kufulawa omhlophe noma ushukela olula.
- I-Turkey nezinye izinhlobo zezinyoni ziqukethe amaprotheni amaningi angenamafutha, kanye ne-tryptophan. I-mienis enjalo iqinisile ngempela. Kodwa-ke, uhambisane nomgomo wokulinganisela, udla ukudla okuqukethe i-arachidonic acid (AA), okufaka nokudla kwezilwane. Ucwaningo oluningi lubonisa ukuthi ukushintshela ekudleni kwesitshalo kungasiza ekugcineni isimo sengqondo esihle. Kodwa uma ufaka inyoni ekudleni kwezinyoni zakho, qiniseka ukuthi ukudla okudlayo, amakhemikhali angakwazi ukuphula ibhalansi ye-serotonin, ayifaki.
- Ushokoledi omnyama ungumkhiqizo oqukethe i-antioxidantresveratrol. Into enjalo ebuchosheni bomuntu yandisa inani le-endorphins ne-serotonin, ngaleyo ndlela ithuthukise isimo sengqondo. Kubalulekile ukuqaphela ukuthi umthamo ophakanyisiwe uwu-30 amagremu ngosuku (kodwa hhayi amathayili).