Nui nā kānaka eʻimi eʻike i nā meaʻai e loaʻa ai i ka serotonin, no ka mea,ʻo ka loheʻia he mea nani ia e hana ai i keʻano maikaʻi. ʻO kaʻoiaʻiʻo,ʻo ka hua'ōlelo "serotonin in food" he hapaʻole ia. ʻO ka Serotoninʻaʻole ia he mea waiwai a he mineral paha, akā, he hormone i huaʻia e ke kino kanaka ma muli o ka hoʻohanaʻana i kekahi mau meaʻai. Ma kahi o ka hua'ōlelo "nā meaʻai i loaʻa i ka serotonin,"ʻoi aku ka pololei no ka'ōleloʻana e pili ana i nā huahana e hoʻonui i kāna mea i loko o ke kino.
He aha ke kumu o ka serotonin i ke kino?
Ke kapaʻiaʻo Serotonin i kēlā manawa i kapaʻia ka "hormone o ka hauʻoli,"ʻoiaiʻo ia ke kuleana no ka maikaʻi maikaʻi o kaʻuhane a me ka manaʻo. Ua hōʻoiaʻia ka hoʻohanaʻana i kekahiʻano o nā huahana i mea hoʻonā i ka hanaʻana, no laila, hoʻonui i keʻano.
ʻO keʻano o ke kaumaha, ka puʻuwai, a me ke kanikau -ʻo kēia mau mea e hōʻino i ke kino, e hōʻoki iho i ka hoʻokumuʻiaʻana o ke kino me ka maikaʻiʻole i ke olakino. ʻIke i nā huahana e alakaʻi i ka hanaʻana o ke serotonin, hiki ke maʻalahi ka maʻalahi o kou naʻau.
He aha nā mea e pono ai no ka hanaʻana o ke serotonin?
I ke serotonin synthesized synthesized, pono pono ka hoʻolakoʻana i ka tryptophan - kahi mea e hoʻonāukiuki i ka hana e pono ai. Hiki i ka 1-2 maumu wale nō o kēia amino acid i kēlā lā i kēia lā, a he mauʻuhane maikaʻi kou. E hoʻomanaʻo, i ka huahana o ia mea,ʻaʻole ia e paʻakikī.
Eia kekahi, no ka hanaʻana o ke serotonin, pono i ke kino ke nui o nā B a me nā huaʻameʻa magnesium. Aʻo ka māmā loa o ka hanaʻana i kēia hormone no ke kino,ʻo ia ka loaʻaʻana o nā mea maʻamau e piha i nā meaʻono. He mea weliweli loa kēiaʻano, no ka mea, ua hōʻoiaʻia i loko o nā pule hebedoma wale nō ke hilinaʻi nei ke kanaka i ka meaʻono .
ʻO nā mea e hoʻonui i ka serotonin
E hoʻomanaʻo i keʻano o ka naʻau e nā kukuna lā a me nā haʻuki. I kekahi manawa, no nā loli o ke ola, ponoʻoe e hoʻomaka e hele i nā hana a hele pinepine i ke alanui, a i ka hoʻoilo - hele pinepine i ka solarium. Ināʻoe eʻimi ana i ka serotonin i nā meaʻai, aiʻole, i nā mea e hoʻonāukiuki i kāna hana, pono e hoʻohuli i nā papahana penei:
Nona nā waiwai i nā'aleʻaleʻa maʻalahi:
- nā meaʻono - maikaʻi e koho i nā mea āu i makemake ai ma mua o nā mea'ē aʻe, inā he kelekale, nā keke, cheesecake a marshmallows paha;
- ka berena keʻokeʻo a me nā mea kanu -ʻaʻole pono e laweʻia kēia mau hua e nā meaʻai, akā, inā heʻano nui e pono ai ka hoʻolālā o ka manaʻo, ua kūpono lākou.
Loaʻa nā meaʻai i tryptophan:
- paʻakikī paʻakai -ʻo ka mea paʻa hoʻopaʻa, 100 g o ka huahana i loko o ka papahana maʻamau o ka tryptophan;
- nā pīni a me nā pūkeke - maikaʻi e hoʻohana i ka soya ma keʻano o ka soy,ʻaʻole hua me ia i loko o ke mele;
- ʻO nā hauhi kalo kahi wale nō nā halo ka mea i ka hopena i keʻano;
- kahe i hanaʻia -ʻaʻole nui loa i ka tryptophan, maikaʻi ke hoʻohanaʻana ia mea me nā huahana'ē aʻe;
- ka nihi momona (home maikaʻi);
- ka buckwheat a me ke kuhi millet (i loko o lākouʻaʻole ka nui o ka waihona o tryptophan).
Nona nā meaʻai i nā hua B:
- ka ate a me nā hua meaʻai'ē aʻe;
- oatmeal porridge;
- me ka pia (me ka pia);
- nā lau lau, nā huamakai;
- bananas, melons, oranges;
- nā lā;
- paukena.
ʻO ka meaʻai nui i ka magnesium:
- ʻeleʻeleʻeleʻele;
- ke kuni a me ka meaʻona;
- nā pele a me nā'āpana'ōpala;
- moana kale.
I kēlā me kēia lā ma kāuʻaiʻana i hoʻokahi huahana mai kēlā me kēia kāpena (koe wale no nā mea'aleʻaleʻa maʻalahi, iʻoi aku ka pono no nā hana kūikawā), e hoʻolakoʻoe i ke kākoʻo maikaʻi i ke kino a e noho mau i loko o keʻano maikaʻi.