Chikafu chinowedzera serotonin (uye chengetedza mamiriro akanaka)

Zvemukati

• Kudya-kwakapfuma-chikafu
• Chikafu chakazara mu magnesium uye calcium

Kune zvimwe zvekudya, zvakaita semabhanana, salmon, nzungu nemazai, izvo zvakapfuma mu tryptophan, yakakosha amino acid mumuviri, iyo ine basa rekugadzira serotonin muuropi, inozivikanwawo sehomoni yemufaro, iyo inobatsira kumanzwiro ehupenyu hwakanaka.

Uye zvakare, serotonin yakakosha neurotransmitter yekuchengetedza yakakosha mashandiro mumuviri, senge kudzora kusanduka kwemamiriro, kudzora kurara kutenderera, kuchengetedza hutano hwepfungwa, kudzikisira kunetseka uye kubatsira kudzora chishuwo.

Kushomeka kweSerotonin kwakabatanidzwa nekusagadzikana kwepfungwa, kushushikana uye kusagadzikana, pamwe nekushaya hope, kushushikana, kurasikirwa mundangariro, hasha uye kusagadzikana kwekudya.

Kudya-kwakapfuma-chikafu

Kuti ubatsire pakunzwa kwekugara zvakanaka uye mufaro, zvakakosha kusanganisa mukudya zvimwe zvekudya zvakapfuma mu tryptophan, zvisinei, zvimwe zvidzidzo zvesainzi zvinodiwa kuti uone kuti yakawanda sei inofanira kudyiwa. Izvi zvekudya ndezvi:

• Mhuka yakabva: chizi, huku, turkey, mazai nesalmoni;
• Zvibereko: bhanana, avocado uye chinanazi;
• Muriwo uye tubers: konifurawa, broccoli, mbatatisi, beet uye pizi;
• Michero yakaoma: walnuts, nzungu, cashews uye nzungu dzeBrazil;
• Soy uye zvigadzirwa;
• Gungwa: spirulina uye gungwa;
• Cocoa.

Urongwa urwu hune zvimwe zvekudya zvakawandisa zve tryptophan, asi pamusoro pe tryptophan, chikafu ichi chine calcium uye magnesium, inova miviri yakakosha zvinovaka muviri kuti ive nechokwadi chekugadzirwa kweserotonin, pamwe nekuvandudza kuita kwavo mumuviri.

Uye zvakare, zvimwe zvidzidzo zvakaratidza kuti ura hwepamuviri hunogona kukanganisa maitiro uye manzwiro, pamwe ne tryptophan uye serotonin metabolism. Nechikonzero ichi, zvinofungidzirwa kuti kudyiwa kwemapurobioti kunogona kusimudzira mazinga eserotonin uye kugadzirisa mamiriro uye kugadzikana. Ona zvimwe nezve mapurobioti uye chikafu chine iwo.

Chikafu chakazara mu magnesium uye calcium

Kuti uve nechokwadi chekugadzirwa kukuru kweserotonin uye kugadzirisa mashandiro ayo, mukuwedzera pakudya chikafu chakapfuma mu tryptophan, unogona zvakare kuwedzera kudya kwako kwezvikafu zvakapfuma mu magnesium ne calcium, senge chizi, michero yakaomeswa, sipinashi uye bhinzi.

Izvi zvekudya zvinofanirwa kudyiwa mukati mekudya kwese kwezuva, kuchengetedza maserotonin mazinga padhuze nepakanaka. Pamusoro pechikafu, kuita zviitiko senge tsika yekurovedza muviri panze uye kufungisisa, zvinobatsira kudzivirira kusagadzikana kwepfungwa, kusagadzikana kwepfungwa uye kuva nemuviri wakaenzana, mumuviri nepfungwa.

Ona mimwe mienzaniso yezvikafu zvekudya muvhidhiyo inotevera: