6 Nzira dzekusimudzira Serotonin Pasina Mishonga

Zvemukati

• 1. Kudya
• 2. Rovedza muviri
• 3. Chiedza chakajeka
• 4. Zvokuwedzera
• Yakachena tryptophan
• SAMe (S-adenosyl-L-methionine)
• 5-HTP
• Wort St.
• MaProbiotic
• 5. Massage
• 6. Mood induction
• Nguva yekutsvaga rubatsiro
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Serotonin inonzi neurotransmitter, kana kemikari messenger, iyo inobatanidzwa mune dzakawanda maitiro mukati memuviri wako wese, kubva mukudzora manzwiro ako kusvika mukusimudzira kugaya kwakanaka.

Iyo inozivikanwa zvakare ne:

• kukurudzira kurara kwakanaka nekubatsira kudzora zviyero zve circadian
• kubatsira kudzora chishuwo
• kukurudzira kudzidza nekurangarira
• kubatsira kusimudzira manzwiro akanaka uye hunhu hwehunhu

Kana iwe uine yakaderera serotonin, unogona:

• kunzwa kunetseka, kushoma, kana kuora mwoyo
• kunzwa hasha kana hasha
• ndine nyaya dzekurara kana kunzwa kuneta
• kunzwa kusagadzikana
• kuva nechido chakaderera
• ruzivo rwekushungurudzika uye nyaya dzekugaya
• shuwa zviwitsi uye zvine makabhohaidhiretsi-chikafu chikafu

Verenga pamusoro kuti udzidze nezvenzira dzakasiyana dzekuwedzera serotonin zvakasikwa.

1. Kudya

Iwe haugone kuwana zvakananga serotonin kubva kuchikafu, asi iwe unogona kuwana tryptophan, amino acid iyo inoshandurwa kuita serotonin muuropi yako. Tryptophan inowanikwa kunyanya mune yakakura-mapuroteni chikafu, kusanganisira turkey nesalmon.

Asi hazvisi nyore sekudya zvekudya zvakawandisa zvetryptophan, nekuda kwechimwe chinhu chinonzi chipingaidzo cheropa-chepfungwa. Ichi chiuno chinodzivirira chakakomberedza uropi hwako chinodzora zvinopinda nekubuda muuropi hwako.

Muchidimbu, tryptophan-rich chikafu chinowanzo kuve chakanyanya kukwirira mune mamwe maamino acids. Nekuti iwo akawandisa, aya mamwe maamino acids angangoita kupfuura tryptophan kuyambuka ropa-rehuropi chipingamupinyi.

Asi panogona kunge paine nzira yekubira system. Tsvagiridzo inoratidza kuti kudya carbs pamwe nezvikafu zvakakwirira mu tryptophan kunogona kubatsira yakawanda tryptophan kuti iite muuropi hwako.

Edza kudya chikafu chakawandisa-tryptophan chine magiramu 25 kusvika makumi matatu emakabhohaidhiretsi.

Heano mamwe eanodya mazano kuti utange:

• yakazara-gorosi chingwa ne turkey kana chizi
• oatmeal nemaoko mashoma enzungu
• salmon ine mupunga wakasviba
• plums kana chinanazi neako aunofarira anotsemura
• pretzel inonamira nepepanut butter uye girazi remukaka

2. Rovedza muviri

Kurovedza muviri kunokonzeresa kuburitswa kwetryptophan muropa rako. Izvo zvinogona zvakare kudzikisa huwandu hwemamwe amino acids. Izvi zvinogadzira nharaunda yakanakira mamwe tryptophan kuti usvike kuuropi yako.

Kurovedza muviri kweaerobic, padanho raunogadzikana naro, rinoratidzika kunge rine mhedzisiro, saka chera ako ekare roller skates kana edza kirasi yekutamba. Chinangwa ndechekuti moyo wako ukwire kumusoro.

Zvimwe zvakanaka zvekurovedza muviri zvinosanganisira:

• kushambira
• kuchovha bhasikoro
• kufamba nekukurumidza
• kumhanya
• kufamba mushe

3. Chiedza chakajeka

inoratidza kuti serotonin inowanzove yakaderera mushure menguva yechando uye yakakwira muzhizha nekudonha. Serotonin anozivikanwa kukanganisa pamanzwiro kunobatsira kutsigira chinongedzo pakati peichi chiwanikwa uye kuitika kwemwaka kunokanganisa kusagadzikana uye kunetseka kwehutano hwepfungwa kwakabatana nemwaka.

Kupedza nguva muzuva rinoita sekubatsira kuwedzera mazinga eserotonin, uye kuongorora iyi pfungwa kunoratidza kuti ganda rako rinogona kukwanisa kugadzira serotonin.

Kuwedzera izvi zvingabatsire, tarisa ku:

• shandisa ingangoita gumi kusvika gumi nemashanu maminetsi kunze kwezuva rega rega
• tora chako chiitiko chemuviri kunze kuti ubatsire kuwedzera iyo serotonin yekuwedzera inounzwa nekurovedza muviri - ingo usakanganwa kupfeka sunscreen kana iwe uchizobuda kwenguva yakareba kupfuura maminetsi gumi nemashanu

Kana iwe uchigara mumamiriro ekunze anonaya, uine nguva yakaoma kubuda kunze, kana uine njodzi yakanyanya yegomarara reganda, iwe unogona kuwedzera serotonin nekuvhenekera kupenya kwechiedza kubva kune yakajeka kurapa bhokisi. Unogona kutenga izvi paInternet.

Kana uine bipolar disorder, taura nachiremba wako usati waedza bhokisi rakajeka. Kushandisa imwe zvisirizvo kana kwenguva refu kwakakonzera mania kune vamwe vanhu.

4. Zvokuwedzera

Zvimwe zvekudya zvinowedzera zvinogona kubatsira kusvetuka kugadzirwa uye kuburitswa kweserotonin nekuwedzera tryptophan.

Usati waedza imwe nyowani, tarisa mukati nemupi wako wekuchengeta hutano. Ita shuwa yekuvaudza kana iwe uchitorawo:

• mishonga yemishonga
• over-the-counter mishonga
• mavitamini uye zvinowedzera
• mishonga yemakwenzi

Sarudza zvinowedzerwa zvinogadzirwa nemugadziri zvinozivikanwa uye zvinogona kutsvagirwa pamishumo yehunhu hwavo uye kuchena kwezvigadzirwa. Tsvagiridzo inoratidza izvi zvinowedzera zvinogona kubatsira kuwedzera serotonin uye kudzikamisa zviratidzo zvekuora mwoyo.

Yakachena tryptophan

Tryptophan zvinowedzera zvine zvakawanda zvakanyanya tryptophan pane zvekudya, zvichiita kuti ive mukana wekusvika kuuropi yako. Chidzidzo chidiki cha2006 chinoratidza tryptophan zvinowedzera zvinogona kuve neanodzvinyirira mhedzisiro mumadzimai, asi kumwe kutsvagurudza kunodiwa. Tenga tryptophan zvinowedzera.

SAMe (S-adenosyl-L-methionine)

SAMe inoita kunge inobatsira kuwedzera serotonin uye inogona kuvandudza zviratidzo zvekuora mwoyo, asi usazvitore nechero chipi zvacho chinowedzera kana mishonga inowedzera serotonin, kusanganisira mamwe maanodzvinyirira uye antipsychotic. Tenga SAMe zvinowedzera.

5-HTP

Ichi chinowedzerwa chinogona kupinda nyore nyore muuropi hwako uye kuburitsa serotonin. Chidzidzo chidiki cha2013 chinoratidza kuti chakashanda zvinobudirira seanodzvinyirira avo vane zviratidzo zvekutanga zvekushungurudzika. Asi kumwe kutsvagurudza kwe5-HTP yekuwedzera serotonin uye kudzikisa zviratidzo zvekusuwa kwakapa mhedzisiro. Tenga zvishanu-HTP zvinowedzera.

Wort St.

Nepo ichi chekuwedzera chichiita sekuvandudza zviratidzo zvekusuwa kwevamwe vanhu, hachina kuratidza mhedzisiro. Izvo zvinogona zvakare kunge zvisina kukodzera kushandiswa kwenguva refu. Ziva kuti St. John's wort inogona kugadzira mimwe mishonga, kusanganisira mimwe mishonga yegomarara uye yekudzora mahormone, isinganyanyoita.

Vanhu vari pamushonga wekuvhara ropa, havafanirwe kutora St. John's wort sezvo ichikanganisa kushanda kwechirwere. Iwe zvakare haufanire kuitora nemishonga, kunyanya mishonga yekudzvinyirira, iyo inowedzera serotonin.

Tenga zvigadzirwa zveSt.

MaProbiotic

Tsvagiridzo inoratidza kuwana mamwe maprobiotic mune kwako kudya kunogona kuwedzera tryptophan muropa rako, zvichibatsira yakawanda yacho kusvika kuuropi hwako. Unogona kutora maprobiotic ekuwedzera, anowanikwa online, kana kudya zvekudya zvine probiotic, senge yogati, uye chikafu chakavira, senge kimchi kana sauerkraut.

Chenjerera paunenge uchiedza izvi zvinowedzera kana iwe uchitotora mishonga inowedzera serotonin. Izvi zvinosanganisira mhando dzinoverengeka dzeanodzvinyirira.

Yakawandisa serotonin inogona kukonzera serotonin syndrome, yakakomba mamiriro anogona kutyisidzira hupenyu pasina kurapwa.

Kana iwe uchida kuyedza kutsiva mishonga yekudzvinyirira neyekuwedzera, shanda pamwe nemupi wako wezvehutano kuti uwane chirongwa chekubvisa zvakadzivirirwa kwemavhiki maviri kutanga. Kumira nechimbichimbi kunogona kuva nemhedzisiro.

5. Massage

Massage Therapy inobatsira kuwedzera serotonin uye dopamine, imwe nyowani-inosangana neurotransmitter. Izvo zvinobatsirawo kudzikisa cortisol, hormone iro muviri wako unoburitsa kana uchishushikana.

Nepo iwe uchikwanisa kuona marezinesi ekurapa murapi, izvi zvinogona kunge zvisina basa. Mumwe akatarisa makumi masere nemana vakadzi vane nhumbu vane kushushikana. Vakadzi vakagashira maminetsi makumi maviri ekurapa kumunhu wavanofambidzana naye kaviri pasvondo vakati vanonzwa kunetsekana uye kushushikana uye vane mazinga epamusoro eserotonin mushure memasvondo gumi nematanhatu.

Edza kuchinjisa maminetsi makumi maviri emasaji nemumwe wako, nhengo yemhuri, kana shamwari.

6. Mood induction

Serotonin diki kwazvo inogona kukanganisa manzwiro ako, asi kugona kwakanaka kunogona kubatsira kuwedzera mazinga eserotonin? Vamwe vanoti hungu.

Kufunga nezve chimwe chinhu chinoita kuti unzwe zvakanaka kunogona kubatsira kuwedzera serotonin muuropi yako, iyo inogona kubatsira kusimudzira yakagadziriswa mamiriro mune zvese.

Edza:

• kufungidzira nguva inofadza kubva mundangariro dzako
• ndichifunga nezve chiitiko chakanaka chawakave nacho newaunoda
• kutarisa mifananidzo yezvinhu zvinoita kuti ufare, senge chipfuwo chako, nzvimbo yaunofarira, kana shamwari dzepedyo

Ramba uchifunga kuti mamoods akaomarara, uye hazvisi nyore nguva dzose kuchinja mafungiro ako. Asi dzimwe nguva kungoita maitiro ekuyedza kuendesa pfungwa dzako kunzvimbo yakanaka kunogona kubatsira.

Nguva yekutsvaga rubatsiro

Kana iwe uri kutsvaga kuwedzera serotonin kugadzirisa zviratidzo zvine chekuita nemamiriro, kusanganisira izvo zvekuora mwoyo, idzi nzira dzinogona kunge dzisina kukwana.

Vamwe vanhu vanongova nezvikamu zvakaderera zveSerotonin nekuda kwekemikari yavo yehuropi, uye hapana zvakawanda zvaungaite nezve izvi wega. Uye zvakare, kusagadzikana kwemanzwiro kunosanganisira musanganiswa wakaomarara wemakemikari ehuropi, nharaunda, genetics, uye zvimwe zvinhu.

Kana iwe ukaona kuti zviratidzo zvako zviri kutanga kukanganisa hupenyu hwako hwezuva nezuva, funga kutsvaga rubatsiro kubva kune murapi. Kana iwe uine hanya nemutengo, gwara redu kune risingakwanise kurapwa rinogona kubatsira.

Zvichienderana nezviratidzo zvako, unogona kupihwa serotonin reuptake inhibitor (SSRI) kana imwe mhando yeanodzvinyirira. SSRIs inobatsira kuchengetedza huropi hwako kuti usadzorezve serotonin iyo yaburitswa. Izvi zvinosiya zvimwe zviripo zvekushandisa muuropi hwako.

Ramba uchifunga kuti iwe ungangoda chete kutora SSRI kwemwedzi mishoma. Kune vanhu vazhinji, SSRIs inogona kuvabatsira kuti vasvike kunzvimbo kwavanogona kunyatsobatsirwa pakurapwa uye kudzidza maitiro ekugadzirisa mamiriro avo.

Chinokosha

Serotonin inokosha neurotransmitter, inokanganisa zvese kubva pane zvaunonzwa kuenda kune ako matumbo. Kana iwe uri kutsvaga kusimudzira yako serotonin, pane zvinhu zvishoma zvaunogona kuyedza wega. Nekudaro, usazeze kutsvaga rubatsiro kana aya matipi asiri kuucheka.