Sengoli: Charles Brown
Letsatsi La Creation: 9 Hlakubele 2021
Ntlafatsa Letsatsi: 21 November 2024
Anonim
Lijo tse eketsang serotonin (le ho netefatsa moea o motle) - Bophelo
Lijo tse eketsang serotonin (le ho netefatsa moea o motle) - Bophelo

Litaba

Ho na le lijo tse ling, joalo ka libanana, salmon, linate le mahe, tse nang le tryptophan, e leng amino acid ea bohlokoa 'meleng, e nang le tšebetso ea ho hlahisa serotonin bokong, e tsejoang hape e le hormone ea thabo, e tlatsetsang maikutlong a boiketlo.

Ntle le moo, serotonin ke neurotransmitter ea bohlokoa bakeng sa ho boloka mesebetsi ea bohlokoa 'meleng, joalo ka ho laola ho feto-fetoha ha maikutlo, ho laola nako ea boroko, ho boloka bophelo bo botle ba kelello, ho fokotsa ho tšoenyeha le ho thusa ho laola takatso ea lijo.

Khaello ea Serotonin e hokahantsoe le mathata a maikutlo, khatello ea maikutlo le matšoenyeho, hammoho le ho hlobaela, maikutlo a mabe, ho lahleheloa ke mohopolo, bohale le mathata a ho ja.

Lijo tse nang le li-tryptophan

Bakeng sa ho kenya letsoho boiketlong ba boiketlo le thabo, ho bohlokoa ho kenyelletsa lijong tse ling lijo tse nang le tryptophan, leha ho le joalo, lithuto tse ling tsa mahlale li hlokahala ho fumana hore na li lokela ho sebelisoa li kae. Lijo tsena ke:


  • Tšimoloho ea liphoofolo: chisi, khoho, Turkey, mahe le litlhapi tsa salmon;
  • Litholoana: banana, avocado le phaenapole;
  • Meroho le li-tubers: kholifolaoa, broccoli, litapole, li-beet le lierekisi;
  • Litholoana tse omileng: makotomane, matokomane, likhechana le linate tsa Brazil;
  • Soy le tse tsoang;
  • Majoe a Leoatle: spirulina le limela tsa leoatle;
  • Cocoa.

Lethathamo lena le na le tse ling tsa lijo tse ruileng haholo tsa tryptophan, empa ntle le tryptophan, lijo tsena li boetse li na le calcium le magnesium, e leng limatlafatsi tse peli tsa bohlokoa haholo ho netefatsa tlhahiso e nepahetseng ea serotonin, hammoho le ho ntlafatsa liketso tsa bona 'meleng.

Ntle le moo, liphuputso tse ling li bonts'itse hore limela tsa mala li ka ama boits'oaro le maikutlo, hammoho le tryptophan le metabolism ea serotonin. Ka lebaka lena, ho lumeloa hore ts'ebeliso ea li-probiotic e ka ntlafatsa maemo a serotonin le ho ntlafatsa maikutlo le boiketlo. Bona ho eketsehileng ka li-probiotic le lijo tse nang le tsona.


Lijo tse nang le magnesium le calcium e ngata

Ho netefatsa tlhahiso e kholo ea serotonin le ho ntlafatsa ts'ebetso ea eona, ntle le ho ja lijo tse nang le tryptophan, o ka eketsa lijo tsa hau tse nang le magnesium le calcium, joalo ka chisi, litholoana tse omisitsoeng, spinach le linaoa.

Lijo tsena li lokela ho jeoa lijong tsohle tsa letsatsi, ho boloka maemo a serotonin a le haufi. Ntle le lijo, ho etsa mesebetsi e kang tloaelo ea ho ikoetlisa 'meleng le ho thuisa, ho kenya letsoho ho qoba mathata a maikutlo, mathata a maikutlo le ho ba le mmele o leka-lekaneng,' meleng le kelellong.

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