LIJO TSE 12 TSE HOLIMO TSE RUILENG SEROTONIN LE LITSELA TSA HO LI EKETSA

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E tlameha ho shebella

Se ke oa Lahleha

Lapeng Bophelo bo botle Phepo e nepahetseng Phepo e nepahetseng lekhaka-Swaranim sourav Ka Swaranim sourav ka la 3 Pherekhong 2019

Serotonin ke monoamine ^[1] , kapa beha feela k'hemik'hale, e bapalang karolo ea neurotransmitter. E fumaneha haholo bokong, empa hape le ka litekanyo tse nyane ka mpeng ea mpa le liplatelete tsa mali. Ho latela saense, e bitsoa 5-hydroxytryptamine, kapa 5-HT, empa bakeng sa kutloisiso e tloaelehileng e bitsoa 'khemik'hale e thabileng'.

Mesebetsi ea Serotonin

Kaha e fetisetsa melaetsa e tsoang karolong e 'ngoe ea boko ho ea ho e' ngoe e na le moelelo ho hoo e batlang e le mofuta o mong le o mong oa boitšoaro ^[1] ekaba tlala, litlhoko tsa maikutlo, makoloi, ts'ebetso ea kelello le mesebetsi e iketsang. E boetse e ama mekoloko ea boroko ea motho. Oache ea kahare e lumellane le maemo a serotonin. ^[pedi] K'hemik'hale ena e boetse e bapala karolo ea bohlokoa ho laoleng maikutlo - a thabileng, a hlonameng, a tšoenyehileng ke likarolo tse 'maloa feela tsa tšebetso ea ona ea bohale.

Ho ba ka mpeng, ho thusa ka ho tsamaisa mala habonolo le tšilo ea lijo. E thusa liplatelete tsa mali ka ho koala ka nako e loketseng ho thusa ka pholiso e potlakileng ea mabali le maqeba. E laola maemo a mali ho sutumetsa lijo life kapa life tse mpe nakong ea lets'ollo kapa ho nyekeloa ke pelo. E boetse e khothalletsa masapo a phetseng hantle le a matla.

Serotonin e bapala karolo ea bohlokoa maphelong a rona a thobalano. Maemo a tlase a hormone ena a boloka libido e phahameng.

Lijo Tse Matlafatsang Maemo a Serotonin

Re seo re se jang. Ha re ja lijo tse se nang phepo e ntle le tse halikiloeng, lintho tse se nang phepo tse ntle, menyetla ea rona ea ho ikutloa re tepelletse maikutlo, e botsoa le e fosahetseng e phahama. Ha re noa lijo tse nang le phepo e ntle tse re fepang ka ho felletseng, re ba le tebello e ntle ea ho ba maemong a 'ikutloang hantle'.

1. Tofu

Le hoja tofu ^[5] ha e na serotonin e tobileng, e na le metsoako e meraro e leng tryptophan, isoflavones le lik'habohaedreite tse rarahaneng tse phethang karolo ea bohlokoa tlhahisong ea lik'hemik'hale. Tofu ke mohloli o motle oa protheine e thehiloeng ho limela. Senoelo se le seng sa tofu se hlahisa liperesente tse 89 tsa tryptophan.

Li-Isoflavone li eketsa boemo ba protheine ea ho tsamaisa serotonin. Hape, lik'habohaedreite tse rarahaneng li lula nako e teletsana maling 'me ha li senyehe habonolo. E tsejoa ho matlafatsa tlhahiso ea monoamine ena bokong. Metsoako ena e meraro e sebetsang 'moho e ama maemo a maikutlo le lihormone tsa thobalano.

2. Tlhapi ea Salmone

Salmone ke o mong oa mehloli e ruileng ka ho fetisisa ea protheine bakeng sa barati ba lijo tsa leoatleng. E fana ka mokoka o motle ebile e tsejoa e le aphrodisiac. E na le omega-3 fatty acids e ngata e thusang ho hlahisa serotonin. Ho lokolloa ha 5-HT lithusong tsa rona tsa mali ho laola libido.

3. Linate

Ho na le mefuta e fapaneng ea linate ^[8] e fumaneha habonolo joalo ka lialmonde, macadamia le linate tsa phaene. Li na le omega-3 fatty acids e ngata, e thusang ho ntša serotonin maling. Ho ea ka teko e entsoeng lipakeng tsa lihlopha tse peli tsa batho, batho ba jeleng walnuts ka libeke tse robeli ba bile le ntlafatso ea lintlha tsa Total Mood Disturbance. Leha ho le joalo, mefuta e fapaneng e hlahisa maemo a fapaneng a 5-HT.

4. Peo

Ho na le likhetho tse ngata 'marakeng ha ho tluoa ka peo e jeoang ^[7] . Tse 'maloa tsa tse tloaelehileng ke mokopu, mahapu, squash, folaxe, sesame, chia, lipeo tsa basil, jj. Tsena kaofela li na le maemo a matle a omega-3 fatty acids, e laolang tlhahiso ea serotonin. Hape, peo e ntšo kapa kumine e ntšo e na le liperesente tse ntle tsa tryptophan tse eketsang maemo a boko 5-HT.

5. Turkey

Turkey e na le litekanyo tsa tryptophan ho feta khoho kapa nama ea kolobe. E boetse e na le maemo a matle a li-amino acid tse ling hape. Ha nama ea Turkey e kopantsoe hammoho le mohloli o mong oa lik'habohaedreite, e sebetsa hantle ho ntlafatsa maemo a serotonin bokong, ka hona e re thabise, mohlomong re be re otsele.

6. Meroho e makhasi

The ^[6] meroho poleiting ea rona ea salate e na le melemo e mengata. Hase feela hore ba ruile ka fiber le liminerale, empa hape li na le mafura a mafura a bohlokoa. Limela tsa Brussels, khale le spinach li na le liperesente tse ntle tsa alpha-linolenic acid, e thusang tlhahiso ea serotonin.

7. Lebese

Lebese ^[9] le lihlahisoa tse ling tsa lebese li na le alpha-lactalbumin, e nang le tryptophan e ngata. Ke ka hona ho hlahisoang kopi e ntle e futhumetseng ea lebese pele u robala, kaha e baka serotonin, e re etsang boroko. Basali ba nang le lefu la premenstrual le bona ba ka ja lebese khafetsa ho ntlafatsa ho teneha maikutlong, boroko bo sa fetoheng le takatso ea lik'habohaedreite.

8. Mahe

Mahe ke mohloli o motle haholo oa liprotheine tse hloekileng hape li na le li-amino acid le mafura. Mahe a na le li-tryptophan tse phahameng 'me a loketse ho boloka maemo a serotonin' meleng ea rona.

9. Cheese

Cheese ^[9] ke sehlahisoa se seng sa lebese se nang le alpha-lactalbumin. Peresente ea tryptophan ha e holimo haholo, empa ehlile e fana ka karoloana e bonolo ho lekanya maemo a 5-HT.

10. Litholoana

Libanana, li-plums, limango, liphaenapole, kiwi, mahe a linotši le litholoana tsa morara li hlahisa serotonin ka katleho ka lebaka la tšubuhlellano ea tsona e phahameng ea serame. Litholoana tse kang tamati le li-avocado li na le limatlafatsi tse ngata tse thusang nts'etsopele le tekatekano ea maemo a 5-HT.

11. Popcorn

Popcorn e na le lik'habohaedreite tse rarahaneng tse nang le index e tlase ea glycemic. Li-carbohydrate tsena li laola phallo ea serotonin, e leng eona e matlafatsang maikutlo a rona.

Lijo tse 11 tse holimo tse nang le tryptophan e phahameng ho latela USDA ^[14]

Litsela Tse Atlehang Tsa Ho Leka-lekanya Serotonin

1. Ts'ebeliso ea makhasi a tee joalo ka e ntšo, oolong kapa tee e tala e eketsa mohopolo oa L-theanine, e leng amino acid. E phahamisa maemo a 5-HT bokong, ka hona, e baka phello e phutholohileng le e thobang. Tee e tala e na le L-theanine e ngata ka ho fetisisa. Ke ka hona ho khothalletsoang ho ba le eona letsatsi le leng le le leng ho baka khatello ea maikutlo le ho senyeha hoa kelello.

2. Turmeric e na le curcumin, e leng karolo e mafolofolo e thusang serotonin ho lula e le mafolofolo nako e teletsana bokong.

3. Magnesium, zinc le vithamine D li tlatsetsa li thusa li-neurone ho hlahisa serotonin, ka hona ho fokotsa menyetla ea ho tepella maikutlong.

4. Rhodiola rosea extracts e khutlisa maemo a tloaelehileng a 5-HT mme e thusa batho ba nang le bothata ba ho hlobaela, khatello ea maikutlo e sa foleng, mathata a ho ferekana kelellong le maikutlo a sa tsitsang.

5. Saffron, makhapetla a magnolia le ginger li sebetsa hantle ho phekola mathata a kelello, ka ho eketsa serotonin bokong.

6. Lioli tsa bohlokoa joalo ka lavender, rosemary, lamunu, peppermint, jojoba, jj, li ka sebelisoa bakeng sa ho silila moriri le letlalo. Li eketsa ho potoloha ha mali 'me li thibela ho sebelisoa hape ha serotonin, ka hona li fana ka litšoaneleho tsa bona tsa ho imeloa kelellong le boikhathollo.

Liphetoho tseleng ea bophelo ho eketsa Serotonin ^[12]

1. Ho fokotsa khatello ea kelello

'Mele o ntša lihormone tsa cortisol nakong ea khatello ea maikutlo. Haeba motho a tšoenyeha khafetsa, cortisol e ka theola maemo a hae a serotonin haholo. Ho loantša litloaelo tsa rona tsa matšoenyeho, re lokela ho ikoetlisa letsatsi le letsatsi metsotso e leshome ho isa ho e leshome le metso e mehlano. Ho phatlalatsa mehopolo e metle ho boetse ho thusa ho tsamaisa khatello ea maikutlo a rona ka mokhoa o mong oa boiqapelo. Ho noa li-tea tsa litlama, ho ja lijo tse matlafatsang kaofela ke karolo ea liphetoho tsa bophelo ba rona bo botle.

2. Ho ikoetlisa

Ho tepella ho bakoang ke boikoetliso ho ka eketsa litekanyo tsa tryptophan, ka tsela eo ho laola serotonin bokong. Ho bohlokoa ho ikoetlisa esita le bonyane halofo ea hora ka letsatsi. Ha ho potang hore re ikutloa re thabile ka hare 'me re itšepa. Serotonin e matlafatsa maikutlo a rona le boitšepo. Batho ba ikoetlisang khafetsa ha ba na khatello ea maikutlo hangata.

3. Yoga le ho thuisa

Yoga le ho thuisa li thusa ho fumana chakra ea rona ea sacral le ho leka-lekanya menahano ea rona. Re ithuta ho nka lintho habobebe le ho se ts'oenyehe ka litšitiso tse nyane. E thusa ho itsebeng, ho rarolla mathata, ho ikamahanya le lintho tsa tlhaho, jj. Kahoo re ithuta ho lula re sena khatello ea maikutlo hangata. Ke tsela e atlehang ea ho eketsa serotonin le ho loantša ho se leka-lekane hoa kelello.

4. Phekolo ea kelello

Ho fana ka likeletso ho litsebi tsa bongaka nakong ea ho loana le mathata a kelello ho eketsa ts'ebetso ea serotonin mme ho fokotsa menyetla ea khatello ea maikutlo e sa foleng.

5. Phekolo ea 'mino le motjeko

'Mino o matlafatsang o bakang ho thothomela ho nepahetseng o hlokometsoe ho eketsa maemo a 5-HT. Motjeko o thusa ka keketseho ea tryptophan. Ka sebele mofuta ofe kapa ofe oa pōpo oa maikutlo o thusa ho ntlafatsa maikutlo a rona.

Phekolo ea 'mele ho eketsa Serotonin

1. Neurofeedback

Neurofeedback ^[10] e sebelisoa hangata ho migraine, PTSD, lefu la fibromyalgia. Maqhubu a EEG a sebelisetsoa ho fetola tšebetso ea boko boits'oaro le boits'oaro ba rona ka nako e le ngoe. Kamora kalafo ea libeke tse peli ho isa ho tse tharo, mokuli o ba le khatello ea maikutlo e fokolang, mokhathala le khatello ea maikutlo.

2. Phekolo ea ho silila

Ho silila ka lioli tsa bohlokoa, ka linako tse ling esita le oli e tloaelehileng e fokotsa hormone ea cortisol mme e eketsa boemo ba serotonin. Sena se thusa motho ho phutholoha le ho theola moea. Tšebeliso ea kamehla e na le litholoana ho loantseng khatello ea maikutlo.

3. Ho hlaba motho ka linalete

Kalafo ena ea khale ea China e thusa ho tsamaisa mali habonolo le ho imolla mesifa e sithabetseng. Sena se eketsa ts'ebetso ea serotonin ka har'a serame, ka hona e khothaletsa bophelo bo botle ^{[leshome le motso o mong]} .

4. Phekolo e bobebe

Photobiomodulation ^[4] , e tsejoang hape e le Light Light Therapy, e lekanya maemo a serotonin matsatsing a 'maloa feela. Leha ho le joalo, litla-morao tsa ts'ebeliso ea nako e telele ha li tsejoe. Haeba li sebelisoa nako e khuts'oane, li ka phekola mathata a ho ferekana kelellong.

Litla-morao tsa maemo a phahameng a serotonin

Maemo a feteletseng a 5-HT ^[13] e ka baka lefu la serotonin, e leng boemo bo sokelang bophelo. E ka bakoa ke meriana ea kalafo kapa ho kopanya ka phoso lithethefatsi le meriana. Sena se ka baka thabo e feteletseng, ho se sebetse hantle kelellong, boemo ba kelello bo holofetseng. Motho a ka ba le ho thothomela ho matla le hyperreflexia.

Le batho ba autistic ba na le bothata ba serotonin. Bakhachane ba nang le hyperserotonemia hangata ba tsoala bana ba nang le autism.

Ka hona, serotonin e bapala karolo ea bohlokoa ho laoleng mathata a rona a maikutlo le ts'ebetso ea maikutlo. Tekanyo e loketseng ea lijo tsena tse ruileng tsa monoamine e ntle ho matlafatsa boemo ba rona ba matla le boits'oaro. Re boetse re hloka ho etsa liphetoho tse lekaneng mokhoeng oa rona oa bophelo, ho sebetsana le khatello ea maikutlo, khatello ea maikutlo le boroko. Empa hape re lokela ho ba hlokolosi hore re se ke ra fetelletsa lintho. Ho leka-lekana ho bohlokoa.

Sheba Litšupiso tsa Sengoloa

[1]Frazer A, Hensler JG. Serotonin. Ka: Siegel GJ, Agranoff BW, Albers RW, et al., Bahlophisi. Motheo oa methapo ea methapo: Likarolo tsa Limolek'hule, Lisele le Bongaka. Khatiso ea 6.
[pedi]Jenkins, T. A., Nguyen, J. C., Polglaze, K. E., & Bertrand, P. P. (2016). Tšusumetso ea Tryptophan le Serotonin ka Mood le Temoho ka Karolo e ka khonehang ea Gut-Brain Axis. Metsoako, 8 (1), 56.
[3]Moferefere JD. (1988). Ho kenella ha k'habohaedreite le tšebetso ea boko ba serotonin: kamano le taolo ea putative bakeng sa ho laola ho kenella ha lik'habohaedreite, le litlamorao tsa tšebeliso ea aspartame. Tlatsetso ea 1, 35-41
[4]Tomaz de Magalhães, M., Núñez, S. C., Kato, I. T., & Ribeiro, M. S. (2015). Phekolo e bobebe e ntlafatsa maemo a serotonin le phallo ea mali ho basali ba nang le hlooho. Thuto ea pele. Biology ea liteko le bongaka (Maywood, NJ), 241 (1), 40-5.
[5]Messina M. (2016). Ntlafatso ea Soy le Health: Tlhatlhobo ea lingoliloeng tsa Clinical le Epidemiologic. Metsoako, 8 (12), 754.
[6]Ko, S. H., Park, J. H., Kim, S. Y., Lee, S. W., Chun, S. S., & Park, E. (2014). Liphello tsa Antioxidant tsa Sipinake (Spinacia oleracea L.) Tlatsetso ho likhoto tsa Hyperlipidemic. Thibelo ea phepo e nepahetseng le saense ea lijo, 19 (1), 19-26.
[7]Perveen, T., Haider, S., Zuberi, N. A., Saleem, S., Sadaf, S., & Batool, Z. (2013). Maemo a 5-HT a Eketsehileng Kamora Tsamaiso e phetoang ea Nigella sativa L. (Peo e Ntšo) Oli e hlahisa litlamorao tsa khatello ea maikutlo ho likhoto. Scientia pharmaceutica, 82 (1), 161-70.
[8]Grobe, W. (1982) Mosebetsi oa serotonin lipeo tsa walnuts. Phytochemistry. 21 (4), 819-822.
[9]Weaver, Samantha le Laporta, Jimena & Moore, Spencer le Hernandez, Laura. (2016). Serotonin le calcium homeostasis nakong ea phetoho. Endocrinology ea liphoofolo tse ruuoang lapeng. EA-56.-S147-S154.
[10]> Hammond, D. (2005). Neurofeedback e nang le matšoenyeho le mathata a amanang. Litleliniki tsa mafu a kelello tsa bana le bacha tsa Amerika Leboea. 14. 105-23, vii.
[leshome le motso o mong]Lee, Eun le Mohlokomeli, Sherry. (2016). Liphello tsa ho hlaba ka linalete ka metabolism ea serotonin. Koranta ea Europe ea Meriana e Kopaneng. 8, (4).
[12]Lopresti, AL, Hood, SD, & Drummond, PD Tlhahlobo ea maemo a bophelo a tlatsetsang litseleng tsa bohlokoa tse amanang le khatello ea maikutlo e kholo: Lijo, boroko le boikoetliso. Tlaleho ea Mathata a Amang. 148 (10), 12-27.
[13]Crockett, M. J., Siegel, J. Z., Kurth-Nelson, Z., Ousdal, O. T., Pale, G., Frieband, C., Grosse-Rueskamp, J. M., Dayan, P.,… Dolan, R. J. (2015). Litlamorao tse sa arohaneng tsa Serotonin le Dopamine mabapi le boleng ba kotsi ea ho etsa liqeto tsa boitšoaro. Biology ea hajoale: CB, 25 (14), 1852-1829.
[14]Tryptophan, USDA Lijo tsa Boitsebiso ba Lijo. Lefapha la Temo ea Patlisiso ea Temo ea United States.