Serotonin abu ne da aka samar a cikin jiki a lokacin farin ciki. Idan mutum yana cikin rashin tausayi, damuwa, yana da mummunar yanayi, damuwa , barci ya karye, wannan yana nufin cewa an sauke abun ciki na serotonin. Serotonin wata halitta ne na halitta wanda ke cikin kwakwalwa, wanda ke shafar yanayin mutum, inganci na barci, kuma yana iya rage jin zafi.
Ina serotonin ya fito?
Serotonin ba ya shiga cikin jiki tare da abinci, amma ana haifar da shi cikin kwakwalwa, amma har yanzu ana iya motsa shi ta wasu samfurori, da sauran hanyoyi.
Yaya za a kara yawan samar da serotonin a jiki?
Da farko, bari muyi magana game da samfurori da suke kara girman sifa a cikin kwakwalwa:
Kuna buƙatar ci gishiri mai ruɗanya - sun kasance suna narkewa da hankali kuma mafi mahimmanci. Ya ƙunshi ƙwayoyin carbohydrates a cikin waɗannan samfurori:
- wake;
- burodi da taliya daga dukan hatsi;
- launin ruwan kasa (launin ruwan kasa) shinkafa;
- Parsnip;
- dankalin turawa.
Dole ne a yi amfani da ƙwayoyin lafiya mai suna Omega-3, wanda ke cikin:
- kifi mai;
- Salmon;
- kayan lambu da kuma man fetur (misali, flax tsaba);
- kwayoyi.
Black cakulan yana da amfani sosai don kara matakan serotonin. Bugu da ƙari, yana tashe da kuma matakin endorphins - jarabaran jin dadi. Duk wannan shi ne saboda koko dauke da shi a cikin duhu cakulan.
Abubuwan da ke dauke da maganin kafeyin, ciki har da abincin makamashi, ba za a yi amfani ba. Idan an yi amfani da ku don shan waɗannan sha, ku sha su akalla bayan cin abinci.
Ta yaya zan iya ƙara girman serotonin a jiki?
Akwai wasu hanyoyi don tada matakan serotonin:
- Da kyau yana taimakawa aikin motsa jiki. A aikin jiki, ƙwarewar kwamfutarka tana ƙaruwa, wanda ya kasance bayan horo na dogon lokaci, kuma yanayin kirki ya kasance na dogon lokaci. Idan babu yiwuwar shiga don wasanni, je tafiya a kalla awa daya a rana - ta cinye calories da kuma kara matakin kwamfutarka na kwamfutarka da kuma serotonin.
- Hasken rana na rana yana taimakawa wajen samuwar serotonin hormone. Kamar daiɗa kan labule zuwa rana, mutum yana murna.
- Yi tafiya ta hanyar motsa jiki - yana taimakawa wajen kawar da gajiya, sake magana, rage damuwa.
- Ka guje wa matsalolin lokaci. Koyi don bayyana kanka, misali, don zana, raira waƙa, rawa. Taimako yoga, motsin motsa jiki.
- Ƙaunar zumunci tare da ƙaunataccen kuma yana kawo farin ciki da jin daɗi.
- Tunawa mai ban sha'awa suna taimakawa sosai tare da kira na serotonin. Ku ciyar karin lokaci tare da iyali da abokai, ku yi murna tare. Don kawar da halin ciki, za ka iya duba cikin tarihin iyali.