Serotonin: menene menene, menene shi kuma yana nuna cewa yana da ƙasa

Wadatacce

• Menene serotonin don
• 1. Ayyuka akan motsin hanji
• 2. Yana tsara yanayi
• 3. Yana daidaita tashin zuciya
• 4. Yana daidaita bacci
• 5. Zubar da jini
• 6. Lafiyar ƙashi
• 7. Aikin jima'i
• Alamun cewa serotonin yayi kasa
• Abinci don ƙara serotonin

Serotonin mai ba da jijiyoyin jiki ne wanda ke aiki a cikin kwakwalwa, yana kafa sadarwa tsakanin ƙwayoyin jijiyoyi, kuma ana iya samun sa a cikin tsarin narkewar abinci da kuma cikin jini platelets. Ana samar da wannan kwayar daga amino acid din da ake kira tryptophan, wanda ake samu ta hanyar abinci.

Serotonin yana aiki ta hanyar daidaita yanayi, bacci, ci abinci, bugun zuciya, yanayin zafin jiki, ƙwarewa da ayyukan fahimi kuma, sabili da haka, idan yana cikin ƙarancin hankali, zai iya haifar da mummunan yanayi, wahalar bacci, damuwa ko ma damuwa.

Hanya daya da za'a kara maida hankalin serotonin a cikin jini ita ce ta cin abinci mai dumbin yawa a cikin tryptophan, a motsa jiki a kai a kai kuma, a cikin mawuyacin yanayi, shan magani. Duba wasu nasihu don kara serotonin.

Menene serotonin don

Serotonin yana da mahimmanci ga ayyuka da yawa na jiki, saboda haka yana da mahimmanci matakansa su kasance cikin ƙoshin lafiya. Babban ayyukan serotonin sune:

1. Ayyuka akan motsin hanji

Serotonin ana samun sa da yawa a ciki da hanji, yana taimakawa wajen sarrafa aikin hanji da motsi.

2. Yana tsara yanayi

Serotonin yana aiki a kan kwakwalwa yana daidaita damuwa, ƙara farin ciki da haɓaka yanayi, don haka ƙananan matakan wannan kwayar na iya haifar da damuwa da haifar da damuwa.

3. Yana daidaita tashin zuciya

Kirkirar sinadarin Serotonin yana ƙaruwa lokacin da jiki ke buƙatar kawar da abubuwa masu guba daga hanji, kamar, misali, a yanayin gudawa. Wannan karin kuma yana motsa wani yanki na kwakwalwa wanda ke sarrafa tashin zuciya.

4. Yana daidaita bacci

Serotonin mai kwakwalwa ne wanda kuma yake motsa yankuna a cikin kwakwalwa masu sarrafa bacci da farkawa, kuma idan yana cikin ƙarancin nutsuwa, zai iya haifar da matsalar bacci.

5. Zubar da jini

Jinin jini yana sakin serotonin don taimakawa warkar da rauni. Serotonin yana haifar da vasoconstriction, don haka sauƙaƙe ɗaukar jini.

6. Lafiyar ƙashi

Serotonin yana taka rawa a lafiyar ƙashi, kuma rashin daidaituwarsa na iya haifar da mummunan tasiri. Babban matakin serotonin a cikin ƙashi na iya sa kasusuwa su raunana, da ƙara haɗarin wahala daga ciwon sanyin ƙashi.

7. Aikin jima'i

Serotonin abu ne wanda yake da alaƙa da libido kuma, sabili da haka, canje-canje a matakansa na iya canza sha'awar jima'i.

Alamun cewa serotonin yayi kasa

Concentrationarancin ƙwayar serotonin a cikin jiki na iya haifar da bayyanar alamu da bayyanar cututtuka, kamar:

• Rashin hankali da safe;
• Drowiness da rana;
• Canjin sha'awar jima'i;
• Son ci a kowane lokaci, musamman kayan zaki;
• Matsalar karatu;
• Rarrabawar ƙwaƙwalwa da natsuwa;
• Rashin fushi.

Bugu da kari, mutum na iya jin har yanzu ya gaji kuma ya daina samun haƙuri cikin sauƙi, wanda hakan na iya nuna cewa jiki na buƙatar ƙarin serotonin a cikin hanyoyin jini.

Abinci don ƙara serotonin

Kalli bidiyo mai zuwa akan abincin da yakamata ku cinye don haɓaka narkar da serotonin ɗinku:

Wasu abinci masu wadataccen tryptophan, wanda ke taimakawa wajen samar da kwayar serotonin a jiki, sune:

• Duhun cakulan;
• Jar giya;
• Ayaba;
• Abarba;
• Tumatir;
• Naman nama;
• Madara da dangoginsa;
• Dukan hatsi;
• Kirji daga Pará.

Ya kamata a ci waɗannan abincin kowace rana, a ƙananan rabo, sau da yawa a rana. Misali mai kyau na wannan shi ne shan ayaba mai laushi tare da goro na Brazil don karin kumallo, cin naman soyayyen kaza da salatin tumatir don cin abincin rana, da kuma samun gilashin giya 1 bayan cin abincin dare. Duba ƙarin misalan abinci waɗanda ke taimakawa haɓaka serotonin.

Bugu da kari, ana iya amfani da kari na abinci tare da tryptophan a cikin kayan.

A cikin yanayi mafi tsanani, wanda rashin serotonin yana da tasiri sosai a rayuwar mutum, yana haifar da baƙin ciki ko damuwa mai yawa, alal misali, yana iya zama dole a sha magunguna waɗanda likita ya tsara.