Ntau tus neeg mob siab xav paub seb yam khoom noj twg muaj serotonin, vim hais tias tau ntseeg tias yog ib yam khoom zoo uas ua rau muaj kev xav zoo . Qhov tseeb, qhov qhia tau hais tias "serotonin nyob rau hauv cov zaub mov" muaj qhov tsis muaj tseeb. Serotonin tsis yog ib yam khoom los yog cov ntxhia, tab sis ib yam tshuaj uas tib neeg lub cev ua los ntawm kev siv cov khoom noj. Siv kab lus "nplua nuj nyob hauv serotonin," nws yog qhov tseeb dua los tham txog cov khoom uas ua rau nws cov ntsiab lus hauv lub cev.
Dab tsi ua rau serotonin rau lub cev?
Serotonin qee zaum yog hu ua "hormone of joy," txij thaum nws yog nws leej twg yog tus saib xyuas qhov kev paub zoo ntawm tus ntsuj plig thiab lub tswv yim. Nws yog pov thawj tias kev siv ntawm tej yam khoom ntawm cov khoom tuaj yeem tsim nws cov khoom, yog li, nce qhov mus ob peb vas.
Lub xeev kev ntxhov siab, kev nyuaj siab, kev poob siab - tag nrho qhov no ua rau lub cev, thau lub teeb meem ntawm metabolism thiab feem ntau tsis zoo rau kev noj qab haus huv. Paub txog yam khoom uas yuav ua rau muaj cov tshuaj serotonin ntau, koj cov mus ob peb vas yeem raug tswj tau yooj yim dua.
Cov tshuaj twg yuav tsum tau siv rau ntawm serotonin ntau lawm?
Rau lub cev synthesized serotonin, nws yog ib qhov tsim nyog los xyuas kom meej lub khoom ntawm tryptophan - ib yam tshuaj uas ua lub mechanism peb xav tau. Nws yog txaus 1-2 grams ntawm no amino acid ib hnub twg, thiab koj yuav nco ntsoov ua dab zoo. Nco ntsoov, nyob hauv cov khoom uas nws muaj, nws yuav tsis yooj yim.
Tsis tas li ntawd, rau cov kab mob ntawm serotonin, lub cev xav tau tus nqi txaus B thiab magnesium cov vitamins. Thiab qhov yooj yim tshaj plaws los tsim qhov hnoos qeev no rau lub cev yog kom tau yooj yim suab thaj uas txaus siab rau txhua lub khob noom. Hom no yog qhov txaus ntshai heev, raws li nws tau ua pov thawj tias tsuas yog ob peb lub lim piam tus neeg yog nyob ntawm qab zib .
Cov khoom uas ua rau kom muaj serotonin
Nco ntsoov tias qhov tseem ceeb ntawm cov sab nrauv thiab cov kev ua si. Qee lub sij hawm, rau kev hloov hauv lub neej, koj yuav tsum pib mus rau cov kev ua hauj lwm thiab feem ntau mus xyuas txoj kev, thiab thaum caij ntuj no - mus xauj mus ntsib cov solarium. Yog tias koj tab tom nrhiav serotonin nyob rau hauv cov khoom noj, lossis theej, cov khoom uas ua rau nws cov khoom tsim, nws tsim nyog tig mus rau cov pawg hauv qab no:
Khoom noj khoom haus nplua nuj nyob hauv yooj yim carbohydrates:
- khoom qab zib - nws yog qhov zoo tshaj los xaiv cov uas koj nyiam tshaj lwm tus, seb nws yog chocolate, cakes, cheesecake los yog marshmallows;
- cov mov ci dawb thiab cov ncuav qab zib - cov khoom no yuav tsum tsis txhob kis tau los ntawm cov neeg noj zaub mov, tab sis thaum muaj kev mob nyhav txhawm rau txhim kho lub xeev siab, lawv tsim nyog.
Khoom noj khoom haus nplua nuj nyob hauv tryptophan:
- nyuaj cheese - cov ntaub ntawv tuav, 100 g ntawm cov khoom muaj suab txhua hnub niaj hnub ntawm tryptophan;
- taum thiab taum pauv - nws yog qhov zoo tshaj plaws los siv soya nyob rau hauv daim ntawv ntawm soy, tsis khoom nrog nws nyob rau hauv qhov composition;
- oyster nceb noj yog cov nceb uas tsuas yog cuam tshuam rau lub luag haujlwm;
- kev ua cheese - tsis dhau nplua nuj nyob hauv tryptophan, nws yog zoo dua los siv nws nrog lwm cov khoom;
- fatty cheese cheese (zoo tshaj plaws hauv tsev);
- buckwheat thiab millet pawg (nyob rau hauv lawv cov ntsiab lus ntawm tryptophan yog tsis heev).
Cov zaub mov muaj nplua nuj nyob hauv B vitamins:
- daim siab thiab lwm yam nqaij by-products;
- oatmeal porridge;
- poov xab (xws li npias);
- zaub nplooj, zaub nyoos;
- tsawb, tsuaj, txiv kab ntxwv;
- cov hnub nyoog;
- taub dag.
Khoom noj khoom haus nplua nuj hauv magnesium:
- dub nplej;
- bran thiab cov tshuaj fiber;
- prunes thiab qhuav apricots;
- hiav txwv kale.
Txhua hnub xws li hauv koj cov khoom noj yam tsawg ib yam khoom ntawm txhua pawg (tshwj tsis yog kev yooj yim carbohydrates, uas yog tsim nyog rau kev ntsuas xwm ceev), koj yuav muab kev txhawb nqa zoo heev rau lub cev thiab yeej yuav nyob rau qhov zoo.