Litsela tse 5 tsa ho eketsa serotonin

Litaba

• 1. Itloaetse ho ikoetlisa
• 2. Sunbathe letsatsi le letsatsi
• 3. Lijo tse nang le li-tryptophan
• 4. Mesebetsi ea boikhathollo
• 5. Ts'ebeliso ea litlatsetso

Maemo a Serotonin a ka eketsoa ka maano a tlhaho joalo ka ho ikoetlisa, ho silila kapa phepo e nepahetseng, e nang le phepo e nepahetseng e nang le tryptophan. Leha ho le joalo, maemong ao mesebetsi ena e sa lekanang ho eketsa maemo a serotonin, ts'ebeliso ea li-supplement e ka khothaletsoa molemong oa ho matlafatsa boiketlo.

Serotonin ke methapo ea kutlo e hlahisoang ke amino acid, tryptophan, e ka amanang le mesebetsi e fapaneng 'meleng joalo ka ho laola boroko le mocheso oa' mele, ho khothaletsa moea o motle le maikutlo a boiketlo le ho ntlafatsa ts'ebetso ea kelello. Ithute haholoanyane ka ts'ebetso ea serotonin 'meleng.

Ka hona, ho bohlokoa hore litekanyetso tsa serotonin li loketse motho hore a be le melemo e mengata e ka bang teng. Kahoo, mekhoa e meng e ka thusang ho eketsa maemo a serotonin e potolohang maling ho netefatsa melemo e fanoang ke neurotransmitter ena ke:

1. Itloaetse ho ikoetlisa

Tloaelo ea ho ikoetlisa e thusa ho eketsa maemo a serotonin e potolohang maling kaha e khona ho amohela keketseho ea tlhahiso le tokollo ea tryptophan, e leng amino acid e amanang le tlhahiso ea neurotransmitter ena.

Kahoo, ha u ikoetlisa khafetsa kapa ka matla a holimo, ho a khonahala ho eketsa maemo a serotonin maling a fihlang bokong, a baka maikutlo a boiketlo le ntlafatso ea boleng ba bophelo.

Mefuta eohle ea ho ikoetlisa e khona ho susumetsa tlhahiso ea serotonin, leha ho le joalo boikoetliso ba aerobic hangata bo amahanngoa le boemo bo phahameng ba tlhahiso ea li-neurotransmitters mme ka hona ho ka ba monate hore motho a ikoetlisetse ho matha, ho sesa, ho tsamaea kapa ho tants'a, mohlala. mohlala.

Sheba melemo e meng ea boikoetliso.

2. Sunbathe letsatsi le letsatsi

Liphuputso tse ling li bonts'a hore ho ipeha letsatsing letsatsi le leng le le leng hape ho khona ho eketsa maemo a serotonin, hobane ho pepesehela letsatsi ho khothaletsa tlhahiso ea vithamine D, e nang le tšusumetso e tobileng ho metabolism ea tryptophan mme, ka hona, e lebisa ho thehoeng ha serotonin e kholo .

Kahoo, ho kgothaletswa hore molemong oa ho eketsa vithamine D mme, ka lebaka leo, ea serotonin, motho o pepesehela letsatsi letsatsing la metsotso e 10 ho isa ho e 15 ka letsatsi, haholoholo lihoreng tsa letsatsi ha letsatsi le sa chese hakaalo. , ke hobane ho khothalletsoa hore boemong bona u se ke ua sebelisa setlolo se sireletsang letlalo letsatsing. Bona mokhoa oa ho chesoa ke letsatsi ho hlahisa vithamine D.

3. Lijo tse nang le li-tryptophan

Lijo li bohlokoa molemong oa tlhahiso ea serotonin, hobane ke ka lijo feela moo ho ka fumanoang litekanyo tse loketseng tsa tryptophan.

Kahoo, ho eketsa serotonin, ho bohlokoa ho ja lijo tse nang le tryptophan, ho fana ka khetho ho lijo tse kang chisi, salmon, mahe, libanana, avocado, linate, li-chestnut le cocoa, mohlala. Tseba lijo tse ling tse ruileng tsa tryptophan.

Sheba malebela a ho fepa ho eketsa serotonin video e latelang:

4. Mesebetsi ea boikhathollo

Mesebetsi e meng ea boikhathollo e kang ho thuisa le yoga, ho etsa mohlala, e ka thusa ho eketsa maemo a serotonin, hobane ha u etsa mesebetsi ena ho ka khonahala ho laola matšoao a methapo le ho ntlafatsa ts'ebetso ea methapo ea kutlo, ho khothaletsa moea oa boiketlo.

Ntle le moo, ha mesebetsi ena e ikemiselitse ho khothaletsa phokotso ea matšoao a khatello ea maikutlo le khatello ea maikutlo, e boetse e thusa ho laola maemo a cortisol, a nang le ketso e khahlano le serotonin. Ka tsela ena, ho a khonahala ho amohela liketso tsa serotonin 'meleng.

Mokhoa o mong oa ho khothaletsa keketseho ea litekanyetso tsa serotonin ka ts'ebetso e khothalletsang boikhathollo ke ka ho silila, moo tlhahiso ea li-neurotransmitters tse amanang le maikutlo a boiketlo li amoheloang, joalo ka serotonin le dopamine, ka mohlala.

5. Ts'ebeliso ea litlatsetso

Ha mekhoa ea tlhaho e sa lekana ho eketsa serotonin, ts'ebeliso ea li-supplements tse khothalletsang keketseho ea liteko tsa tryptophan 'meleng le ho lokolloa ha serotonin li ka bonts'oa.

Tse ling tsa litlatsetso tse ka bonts'ang ke 5-HTP, e ka fihlelang tsamaiso ea methapo habonolo mme ea hlohlelletsa tlhahiso ea serotonin, le tlatsetso ea tryptophan, ha ho sa khonehe ho fumana bongata ba amino acid ena ka lijo.

Ntle le moo, liphuputso tse ling li bontša hore ts'ebeliso ea li-probiotic e ka ts'ehetsa maemo a eketsehileng a serotonin, hobane e khothaletsa litekanyo tse eketsehileng tsa tryptophan maling, tse emelang amino acid e ngata bokong le tlhahiso e kholo ea serotonin. Bona ho eketsehileng ka li-probiotic le mokhoa oa ho li ja.

Ho bohlokoa hore ts'ebeliso ea litlatsetso e bontšoa ke ngaka kapa setsebi sa phepo e nepahetseng ho latela litlhoko tsa motho.