Ngakho-ke ufuna ukukhuphula amazinga e-serotonin atholakala emzimbeni wakho, futhi ufuna ukukwenza ngaphandle kwanoma yiziphi izithasiselo noma imiyalo. Ufike endaweni efanele.
Mhlawumbe uzizwa uphansi, ucasukile, uphatheke kabi, noma ungagculiseki. Ngabe lokhu kuzwakala kulungile? Uma kunjalo, ungenza okuthile ngakho ngalo mzuzu.
Kule ndatshana, sizohlola kafushane indima ye-serotonin emzimbeni nasebuchosheni ngaphambi kokubheka izindlela eziningana eziphumelelayo zokwandisa ukukhiqizwa kwayo.
Yini i-Serotonin Futhi Isenzelani?
ISerotonin ingelinye lama-neurotransmitters esingavamile ukuwanaka kakhulu ezimpilweni zethu zansuku zonke. Kodwa-ke amazinga akhona emzimbeni nasengqondweni yakho angadlala indima enkulu esimweni sakho sokuziphatha nokuziphatha.
I-Serotonin ivame ukucatshangwa njengamazinga aphansi okusimamisa imizwa ngokujwayelekile aholela esimweni sokucindezeleka, kuyilapho amazinga aphezulu ehambisana nomuzwa wokuthula, wokuqukethwe, ngisho nowenjabulo. Akumangalisi ukuthi ubheke ukukhulisa izinqolobane zakho.
Ongase ungazi ukuthi i-serotonin nayo ibamba iqhaza elibalulekile ekusebenzeni kwamathumbu akho lapho kutholakala khona u-80-90% wazo zonke izitolo zakho. Ukusebenza okunempilo kohlelo lwakho lwamathumbu kuncike emthonjeni ozinzile nonokwethenjelwa we-serotonin. Kucatshangwa futhi ukuthi kubamba iqhaza ekulambeni nasekulangazeleleni ukudla okuthile (njengoba uzobona ngomzuzwana nje, lokho okudlayo kudlala indima enkulu ekutheni unale neurotransmitter engakanani).
Eqinisweni, i-serotonin ibamba iqhaza kwinani elikhulu lemisebenzi yezinto eziphilayo nezingokwengqondo kodwa awukho lapha esifundweni sesayensi, ngakho-ke sizokweqa imininingwane bese sifinyelela ebangeni elithakazelisayo.
Ungayandisa Kanjani iSerotonin Emzimbeni Wakho
Lokhu akuyona ukuphela kwendatshana ngesihloko sokukhulisa amazinga akho e-serotonin. Ngeshwa, kunabanye abaningi abaphakamisa izinto ezingamane zisebenze lapho ubheka isayensi. Futhi, asizile lapha ukuya ocwaningweni olunzima lwayo yonke into, kodwa qiniseka ukuthi iseluleko esingezansi asizange sinikezwe ngesifiso esicatshangwe ngokucophelela futhi sethulwa ngokuya ngamaqiniso.
1. Yini Okudlayo
Izeluleko eziningi ezilahlekisayo laphaya zigxile ekudleni, ngakho-ke lapho sizoqala khona.
Uyabona, i-serotonin ivame ukukhiqizwa ngaphakathi komzimba futhi ayidliwe ngqo (yize ikhona kokunye ukudla). Enye yezinto ezibalulekile ezidingekayo ukuhlanganisa i-serotonin yi-amino acid ebizwa nge-tryptophan. Leli iqiniso eliyisisekelo eliholela abaningi ekuphakamiseni ukudla ukudla okuphezulu ku-tryptophan njengesixazululo kumazinga aphansi e-serotonin.
Kukhona, noma kunjalo, okuningi kakhulu kunalokhu.
I-Tryptophan, yize ibalulekile, akuyona ukuphela kwe-amino acid laphaya. Kunokuningi okutholakala kukho konke ukudla esikudlayo futhi, ngeshwa i-tryptophan, kuvame ukuba nokuningi.
Le akuyona inkinga enkulu emathunjini lapho ingangena khona futhi isetshenziswe kalula, kepha ubuchopho buyisilo esiyinkimbinkimbi ngokwengeziwe. Inesithiyo sokuvimba ama-nasties angafuneki ukungena, kepha lokhu futhi kulawula ukumuncwa kwama-amino acid egazini. Manje, igazi lakho liphethe ama-amino acid emaplatelets alo, kodwa kunesikhala esilinganiselwe lawo. Ama-amino acid ahlukene kufanele ancintisane. Ngoba i-tryptophan ayitholakali, incane yayo iyakwazi ukungena egazini uma iqhathaniswa namanye.
Kulungile, ngiyazi ukuthi ubungekho ukuzofunda isayensi, kodwa hlala nayo…
Okude futhi okufushane ngakho yilokhu: uma udla ukudla okuqukethe lawa amanye ama-amino acid, khona-ke ukhawulela i-tryptophan engafinyelela ebuchosheni bakho, lapho iphenduka ibe yi-serotonin.
Ngakho-ke ngenkathi ama-protein afana nenyama, amaqanda, noshizi konke kuyimithombo emihle ye-tryptophan, ayimithombo emihle kakhulu yohlu lonke lwamanye ama-amino acid. Ukudla amaprotheni, ngakho-ke, kunganciphisa amazinga e-tryptophan egazini lakho.
Isixazululo sale nkinga yi-carbohydrate ethobekile. Ukugconwa kakhulu ngokuba yimbangela yokuthola isisindo, ukuqunjelwa, nokunye okungathandeki, ama-carbs angadlala indima ebalulekile ekwandiseni amazinga e-serotonin ebuchosheni bakho (futhi ngaleyo ndlela athuthukise imizwa yakho).
Uma udla ama-carbs, umzimba uwaguqula ushukela bese lokhu kungena egazini. Sonke siyazi ukuthi yini elandelayo - kukhishwa i-insulin ukulawula amazinga kashukela egazini lakho nokugcina la mafutha emisipheni nasemaqenjini akho. Okuthokozisayo (futhi ngiyakutshela ukuthi unentshisekelo uma ufunda yonke le mininingwane emihle futhi ungagcini ngokusika kuma-bits amahle) ukuthi ama-amino acid amaningi nawo ayangena kule nqubo. I-Tryptophan ayitholi kalula futhi ihlala egazini, okusho ukuthi ingakhuphuka ekugxileni njengoba izimbangi zayo zimunzwa yimisipha.
Lesi ngesinye sezizathu zokuthi uvame ukuzizwa ungcono ngemuva kwesiphuzo esinoshukela noma isiphuzo - unikeza i-tryptophan ithuba elingaphezulu lokufinyelela ebuchosheni.
Ngamafuphi-ke, isidlo esiphelele sokuphakamisa imizwa yakho kungaba yinto ephezulu e-tryptophan, kepha futhi ephezulu kuma-carbohydrate.
Kepha linda, kukhona okuningi. Ama-acid anamafutha atholakala ku-Omega 3 kungaba nomthelela omuhle ekusebenzeni kwe-serotonin ebuchosheni (futhi, ngeke singene emininingwaneni eminingi kakhulu). Lokhu kusho ukuthi ungathola i-bang yakho engaphezulu uma kukhulunywa nge-tryptophan oyisebenzisayo.
Futhi umthombo ovame kakhulu we-Omega 3 - inhlanzi efana ne-Salmon - isivele iphakeme e-tryptophan ngakho-ke iwina-win (inqobo nje uma ulandela umthetho ongenhla mayelana nokudla ama-carbohydrate ngasikhathi sinye).
Ngokuvumelana ne lo mthombo , okunye kokudla okunothe kakhulu nge-tryptophan okutholakala kakhulu yile:
- isipinashi
- izimila zasolwandle
- ama-crustaceans afana ne-crab, i-crayfish ne-lobster
- i-watercress
- amaqanda
- inhlanzi enamafutha
- inyama yomdlalo
- Ngiyiprotheni
- ezinye imbewu
- ushizi
Uma ufuna ukukhulisa amazinga akho e-serotonin ngokudla kwakho, engeza ukudla okungenhla ezinhlelweni zakho zokudla vele uqiniseke ukuthi udla ingxenye enhle yama-carbohydrate ngasikhathi sinye (ama-carbs ayinkimbinkimbi, angacaciswanga mhlawumbe angcono kakhulu ukukhuthaza ukuhamba kancane, ngisho nokukhululwa ye-insulin ukwelula ubude besikhathi lapho ukugxila kwe-tryptophan egazini kuphakeme). Ngale ndlela uzonikeza i-tryptophan ithuba elingcono lokufinyelela ebuchosheni bakho ngamanani anele.
Kodwa yini, kunokunye…
2. Phuma Elangeni
Ukukhiqizwa kwe-serotonin ebuchosheni bakho kuthonywa ngqo inani lokukhanya kwelanga obhekene nalo. Izifundo zikhombise ukuthi amazinga e-serotonin aphansi kakhulu ezinyangeni zasebusika nokuthi umkhiqizo ukhuphuka ngobude obukhulayo bokuchayeka nokukhanya kokukhanya.
Ngaphezu kwalokho, ukuvezwa yilanga kuyindlela esemqoka umzimba wakho okhiqiza ngayo uvithamini D, njengo-Omega 3 fatty acids, okwandisa ukusebenza kwe-serotonin ebuchosheni.
ukuqeda imibuzo yobudlelwano besikhathi eside
3. Izinga Lomsebenzi Wakho Lenza Umehluko
Ucwaningo oluningi lwenziwe ukuphenya umphumela wokuzivocavoca emoyeni, futhi isixhumanisi manje sekuvunyelwene ngaso kabanzi. Ucwaningo luye lwabonisa ukuthi ukuvivinya umzimba, ikakhulukazi, kuhlotshaniswa nokukhiqizwa okwandisiwe nokukhululwa kwe-serotonin ebuchosheni.
Isizathu esisodwa salokhu ukuthi uma ungaphansi kobunzima bomzimba, imisipha yakho ayidingi nje amandla, kepha futhi nama-amino acid ahlukahlukene. Lawa ma-amino acid afanayo esixoxe ngawo ekuqaleni esigabeni sokudla ngokwandisa ukumuncwa kwalokhu kube yimisipha, i-tryptophan eningi inganda egazini futhi ifinyelele ebuchosheni.
Ngakho-ke ukuhamba njalo okuhamba phambili noma ukuhamba ngebhayisikili kuzokulethela ukumamatheka ebusweni bakho ngoba kwenza inhliziyo yakho igijime ngokushesha. Vele, awudingi ukwenza ukuzivocavoca kwakho ngaphandle, kodwa uma wenza kanjalo, imizwa yakho izozuza kwezinye izinto ezinjengokuxhumana nemvelo, kanye nesici selanga esichazwe ngenhla.
Kuba ngcono…
4. Zitholele Ukubhucungwa
Ngenkathi isayensi ingakacaci ngokuphelele ukuthi kungani isebenza, i-massage therapy kukhonjisiwe ku ukwandisa amazinga we-serotonin emzimbeni. Mhlawumbe kungukuthinta komuntu uqobo, noma ukuxhumana okunikezayo nomunye umuntu, noma enye into ngokuphelele. Nginesiqiniseko sokuthi isizathu asibalulekanga ukwedlula umphumela - okuwukuphela kwento odinga ngempela ukuyazi ukuthi ukuba nomuntu okukunikeza ukubhucungwa umzimba kuyisikhuthazi sangempela semizwa.
Umphumela ku-serotonin awuwedwa futhi, ukubhucungwa umzimba kukhonjisiwe ukwehlisa amazinga e-cortisol (i-hormone enkulu yokucindezela) futhi kwandise amazinga e-dopamine (omunye uzizwa emuhle nge-neurotransmitter).
5. Cabanga Emuva Ezikhathini Zenjabulo
Uma ufuna ukukhulisa amazinga akho e-serotonin, kepha akukho kulokhu okungenhla okuyizinketho ezisebenzayo ngaleso sikhathi, khona-ke kunendlela elula ongayenza noma kuphi nanoma nini. Ukuphela kokufanele ukwenze ukukhumbula izinkumbulo ezimnandi zakudala.
Kulungile, mhlawumbe ucabanga ukuthi lokhu akunakuba nomthelela ekukhiqizeni i-serotonin noma ekusithekeni ebuchosheni bakho, kepha kuyenzeka. Isifundo esisodwa kukhomba ukuhlobana phakathi kwezimo zemizwa ezenzelwe wena ne-serotonin ezingxenyeni ezithile zobuchopho.
Ngamanye amagama, uma uzithokozisa ngokukhumbula izinkumbulo ezinhle, ungakhuphula inani le-serotonin ebuchosheni bakho. Ngakolunye uhlangothi, ukukhumbula izinkumbulo ezibuhlungu kunganciphisa lawo mazinga afanayo.
Manje, kunendlela eyodwa yokugcina ongabelana ngayo nawe…
6.Vula i-Ohm yakho
Uqagele ukuthi enye yezinzuzo eziningi zokuzindla ukwanda kwe-serotonin entanta ezungeze umzimba wakho nobuchopho. Abaningi izifundo unayo kuphakanyisiwe lesi sixhumanisi, ngakho-ke umphakathi wesayensi uyaqiniseka ngomphumela.
Ukuzindla okulula imizuzu engama-30, khona-ke, kungakwanela ukuthumela amazinga e-serotonin akhulisa imizwa akhuphuka.
ISerotonin inethonya elinamandla phezu kwemizwelo yakho, ngakho-ke ukufuna ukukhuphula amazinga akho kungukuhamba okuhlakaniphile. Indlela ekahle yokuzinika umfutho kungaba ukugijima ngosuku olubalele ngaphambi kokudla ukudla okunothe ku-tryptophan nama-carbohydrate ngenkathi ucabanga ngezinsuku ezijabulisayo, bese uzindla isikhashana bese uphetha ngokubhucunga umzimba. Kulula!
