Batho ba bangata ba labalabela ho fumana lijo tse nang le serotonin, hobane ho thoe ke ntho e babatsehang e etsang hore motho a thabe . Ha e le hantle, polelo e reng "serotonin lijo" e na le ho se nepahale. Serotonin ha e na ntho kapa diminerale, empa hormone eo 'mele oa motho o hlahisang ka eona ka lebaka la tšebeliso ea lijo tse itseng. Ho e-na le poleloana "lijo tse ruileng serotonin," ho nepahetse ho bua ka lihlahisoa tse eketsang lintho tsa eona 'meleng.
Ke'ng e fanang ka serotonin 'meleng?
Ka linako tse ling serotonin e bitsoa "hormone ea thabo" kaha ke eena ea ikarabellang bakeng sa boikutlo bo botle ba moea le maikutlo. Ho pakoa hore tšebeliso ea mefuta e itseng ea lihlahisoa e ka hlahisa tlhahiso ea eona, kahoo, ho eketsa maikutlo.
Boemo ba khatello ea kelello, ho tepella maikutlong, ho nyahama - sena sohle se senya 'mele, se senya metabolism e thehiloeng' me ka kakaretso e ama bophelo bo botle. Ho tseba hore na ke lihlahisoa life tse tla lebisa tlhahiso ea serotonin, maikutlo a hau a ka laoloa haholoanyane.
Ke lisebelisoa life tse hlokahalang bakeng sa tlhahiso ea serotonin?
Ho 'mele o entsoeng serotonin, ho hlokahala hore ho netefatsoe phepelo ea tryptophan - ntho e bakang mokhoa oo re o hlokang. Ho lekane feela 1-2 dikgerama tsa amino acid ka letsatsi, 'me u tla lula u phela hantle. Hopola, hore na lihlahisoa tsa eona li na le eng, ho ke ke ha e-ba thata.
Ho phaella moo, bakeng sa tlhahiso ea serotonin, 'mele o hloka palo e lekaneng ea B le vithamine tsa magnesium. 'Me tsela e bonolo ka ho fetisisa ea ho hlahisa hormone ena bakeng sa' mele ke ho fumana tsoekere e bonolo e ngata lipompong tsohle. Mokhoa ona o kotsi haholo, kaha ho pakoa hore libeke tse 'maloa feela motho o itšetlehile ka monate .
Lisebelisoa tse eketsang serotonin
Hopola hore maikutlo a boetse a susumetsoa ke mahlaseli a letsatsi le lipapali. Ka linako tse ling, bakeng sa liphetoho bophelong, ho hlokahala hore u qale ho ea mosebetsing 'me hangata u etele seterateng,' me mariha - nako le nako u etela letsatsi lena. Haeba u batla serotonin lijong, kapa ho e-na le hoo, lintho tse bakang tlhahiso ea tsona, ho bohlokoa ho lihela likarolong tse latelang:
Lijo tse nang le lik'habohaedreite tse bonolo:
- li-sweets - ho molemo ho khetha tseo u li ratang ho feta tse ling, ebang ke chokolete, mahobe, cheesecake kapa marshmallows;
- bohobe bo bosoeu le lihlahisoa - lihlahisoa tsena ha lia lokela ho nkoa ke batho ba jang, empa tabeng ea tlhokahalo e matla ea ho ntlafatsa boemo ba kelello, li hantle haholo.
Lijo tse ruileng ka tryptophan:
- cheese e thata - mohlokomeli oa rekoto, 100 g ea sehlahisoa se na le tloaelo e feletseng ea letsatsi le letsatsi ea tryptophan;
- linaoa le li-soya - ho molemo ho sebelisa soya ka mofuta oa soya, eseng lihlahisoa le eona ho hlophisoa;
- li-mushroom tsa oyster ke tsona feela li-mushroom tse amang maikutlo haholo;
- dijo tse nkiloeng - eseng haholo ho tryptophan, ho molemo ho e sebelisa hammoho le dihlahisoa tse ling;
- Cottage Cheese e nonneng (e ntle lapeng);
- phallo le nyalothe (ka hare ho eona, li-tryptophan ha li kholo haholo).
Lijo tse ruileng ka livithamine tsa B:
- sebete le liphoofolo tse ling ka lihlahisoa;
- poro ea oatmeal;
- tomoso (ho akarelletsa le biri);
- meroho e makhasi, salate;
- libanana, mahapu, li-orang;
- matsatsi;
- mokopu.
Lijo tse ruileng ka magnesium:
- raese e ntšo;
- li-fiber le li-pharmaceutical;
- li-prune le li-apricot tse omisitsoeng;
- sea khale.
Letsatsi le leng le le leng ho kenyeletsa lijo tsa hau bonyane sehlahisoa se le seng ho tsoa ho sehlopha ka seng (ntle le lik'habohaedreite tse bonolo, tse leng tse loketseng bakeng sa mehato ea tšohanyetso), o tla fana ka tšehetso e babatsehang 'meleng' me o tla lula o le boemong bo botle.