Icho chinotarisa kuti pane zvinhu zvinogona kuvandudza manzwiro edu. Serotonin inokosha yemakemikari, iyo inozivikanwa kuva nemigumisiro yakanaka muuropi, uye kunyanya, pamanzwiro edu. Kuchengetedza kusara kwe serotonin mumuviri kunotibatsira kuti tirambe takadzikama. Izvi zvinokurudzira kuita zvepfungwa, pamwe nekugadzirisa, kuwedzera kukurira kudzvinyirira uye pfungwa yekugara zvakanaka. Ndinoda kupa zvigadzirwa zvezvokudya gumi nemaviri zvinobatsira kukwidziridza hutano hwe serotonin, uye naizvozvo, kuvandudza mafungiro.
Zvigadzirwa zvine gumi zvinovandudza manzwiro edu
Serotonin inonyanya kuva neurotransmitter. Iyo ikemikari inobatanidzwa mukuendesa kwezvimwe zviratidzo kubva kune imwe nzvimbo yeuropi kune imwe. Pamakero europi (anenge mamiriyoni makumi mana), akawanda anonyatsotarisana kana asinganzwisisiki anoshungurudzwa ne serotonin. Izvo zvinorevawo masero anokonzerwa nemanzwiro, kukwezva zvepabonde, zvepabonde, chido, kurara, kukwanisa kudzidza, kusanganisira chiyeuchidzo, mutemo wekushisa, hutano hwevanhu. Maererano nevasayendisiti, hutsika huri mumutumbi we serotonin, kana nekuda kwekuti haina kusvika pamagetsi ekugamuchira, inowanzokonzera kuchinja kwehutano hwepfungwa, zvakadai sekuzvidya mwoyo uye kuora mwoyo.Shoko rekuita kwevanhu vazhinji vanorwisa mweya (mishonga) rinonyatsoenderana nekuvandudza kufanana kwevanhu mhuka ye serotonin.
Izvozvo zvinokonzerwa nekugadzirisa kwechirongwa chemaitiro serotoninomymete kudya. Tryptophan, an amino acid, inoonekwa se "zvinhu zvokuvaka" izvo muviri wevanhu unoshandisa kuita sarotonin. Mishonga ine yakakwirira ye tryptophan ndeyi: mishonga yemiti, nyama yekuku, nuts. Uye kutsigira kukero kwemakemikari mumakemikari muzvokudya, zvinokurudzirwa kusanganisira zvokudya zvakapfuma mu tryptophan, pamwe chete nemamwe mishonga yekusimudza vanhu.
- Siriflower mbeu nemiti - vatsvakurudzi veYunivhesiti yeBarcelona vakawana kuti vanhu vanodya maarimondi, Brazilian uye walnuts vane hukuru hwemetabolites (aya ndiwo masvikiro emetabolism) e serotonin. Asi makumi matatu magiramu emusanganiswa wemarudzi aya emiti pazuva achabatsirawo kurwisana nekuderedza. Vanoderedza kuwedzera kweropa, uyewo shuga yeropa.
- Muhove kubva kumakungwa anotonhorera, somuenzaniso, saumoni uye tau ine mafuta akawanda anobatsira kuderedza zviratidzo zvekuora mwoyo. Zvidzidzo zvenguva pfupi zvevanyori vekuYunivhesiti yePittsburgh zvakaratidza kuti vatori vechikamu mune zvidzidzo zvekliniki chaiyo nehuwandu hwemazana eatty (omega-3) zvisikwa zvaive nezviratidzo zvishoma zvekuora mwoyo, pamwe nekuona kwakajeka kwenyika.
- Docosahexaenoic acid (a polyunsaturated fatty acid, DHA) inowanikwa mune zvakasiyana-siyana zvezvokudya zvekudya. Kunyanya, mazai anogadzirwa neaidhi ino anotorwa sechinhu chinobva chekuedzaptophan uye mapuroteni. Zvidzidzo zvakasimbisa kuti vanhu vanodya mazai ezvokudya zvekudya vanonzwa vakagutsikana, izvo zvinoreva kuti vanoda zvishoma maekoriki zvichienzaniswa neavo vekudya zvokudya zvigadzirwa zvakagadzirwa kubva kune zvigadzirwa zvine huwandu hwezvakakodhidhijidhi, somuenzaniso, hupfu hwezvinhu.
- Imwe chitubu chine pfuma yemafuta acid is the seminal. Izvo zvinewo mavhithamini e-magnesium, B-zvinhu zvinobatsira kubata nematambudziko.
- Soy isoflavones inokurudzira manzwiro, uye inodzorawo maitiro epfungwa. Zvokudya zvakadaro ndizvo zvinobva kune zvinodhaka (kana kuti kwete-cholesterol) mapuroteni, anoderedza ngozi yehutano hwemwoyo. Itai muzvokudya zvenyu zvezuva nezuva zvezvokudya zve soy, somuenzaniso, mukaka we soyy nemiti yakagadzirwa: tofu, miso, tempeh.
- Zvibereko nemiriwo zvinozivikanwa kuti zvinovandudza mafungiro Edya sopupuri, chickpeas, nyemba, lentils, zucchini uye mbatata (iyi inotapira). Usakanganwa mashizha ane mashizha (akapfuma mu magnesium), apuro, bhanana, peaches uye artichoke.
- Zvinyorwa - kare iwe ungangodaro wakaramba, nokuti i-high-calorie chigadzirwa chine mafuta. Zvisinei, kune rumwe rutivi, chibereko ichi chinewo omega-3, amino acids, potasium uye antioxidants.
- Mbeu dzose dzinogona kugadzirisa mafungiro. Dzivisa kubata, kushandiswa zviyo (inozivikanwa kubatsira kubatsira kuderedza simba). Uye panzvimbo yayo, zviyo zvose. Iyi iori mupunga, ruvara rutsvuku, bhari, polbu (vippshenica). Zviyo zvisingagadziriswi zvakakwana, zvakapfuma mu fiber, zvichabatsira kuvandudza mararamiro edu, kuitsigira iyo zuva rose, panzvimbo yekunzwa kuwedzera-kuwanisa kwesimba raunosangana nayo paunoshandisa michina kubva muupfu hwakachena kana mashuga mashoma.
- Turkey neimwe mhuka dzine shiri dzine mapuroteni akawanda asina mafuta, uyewo tryptophan. Mienis yakadaro yakakwana zvechokwadi. Zvisinei, titeerera kumutemo wekuenzanisa, kudya zvokudya zvine arachidonic acid (AA), kusanganisira mhuka dzekudya. Tsvakurudzo dzakawanda dzinoratidza kuti kushandura kuzvokudya zvekusika kunogona kubatsira kuchengeta mafungiro akanaka. Asi sezvo uchinge wakabatanidza shiri muzvokudya zvekudya kwako, iva nechokwadi chokuti zvokudya zvaunodya, mishonga inogona kuputsa sarotonin, haina.
- Black chocolate chinokonzera antioxidantresveratrol. Chinhu chakadaro muhuropi hwemunhu chinowedzera nhamba ye endorphins uye serotonin, nokudaro kuvandudza mafungiro. Zvakakosha kucherechedza kuti chirongwa chinokurudzirwa chinenge ma gramu 30 pazuva (asi kwete matera).