Hanyoyi 5 don haɓaka serotonin

Wadatacce

• 1. Aiki motsa jiki
• 2. Sunbathe kullum
• 3. Tryptophan mai wadataccen abinci
• 4. Ayyukan shakatawa
• 5. Amfani da kari

Matakan Serotonin na iya ƙaruwa ta hanyar dabaru na halitta kamar su motsa jiki, tausa ko lafiyayyiyar, daidaitaccen abinci mai wadataccen tryptophan. Koyaya, a cikin yanayin da waɗannan ayyukan basu isa ba don haɓaka matakan serotonin, ana iya ba da shawarar yin amfani da ƙarin don inganta jin daɗin rayuwa.

Serotonin neurotransmitter ne wanda aka samar daga amino acid, tryptophan, wanda za'a iya alakanta shi da ayyuka daban-daban a cikin jiki kamar daidaita bacci da zafin jiki, inganta yanayi mai kyau da jin daɗin rayuwa da haɓaka ayyukan fahimi. Ara koyo game da aikin serotonin a cikin jiki.

Sabili da haka, yana da mahimmanci matakan serotonin su ne masu dacewa ga mutum ya sami iyakar fa'idodi da zai yiwu. Don haka, wasu hanyoyin da zasu iya taimakawa haɓaka matakan serotonin da ke yawo a cikin jini don tabbatar da fa'idodin da wannan kwayar cutar ke bayarwa sune:

1. Aiki motsa jiki

Aikin motsa jiki yana taimakawa wajen ƙara matakan serotonin da ke zagayawa a cikin jini tunda yana iya tallafawa tagomashin samarwa da sakin tryptophan, wanda shine amino acid da ya danganci samar da wannan kwayar cutar.

Don haka, yayin motsa jiki a kai a kai ko kuma cikin tsananin ƙarfi, yana yiwuwa a ƙara matakan serotonin a cikin jini wanda ya isa kwakwalwa, wanda ke haifar da jin daɗin rayuwa da haɓaka ƙimar rayuwa.

Duk nau'ikan motsa jiki suna iya motsawa samar da serotonin, duk da haka atisayen aerobic yawanci ana haɗasu da matakin mafi girma na waɗannan ƙwararrun kwayoyi kuma, sabili da haka, yana iya zama mai ban sha'awa ga mutum ya gudanar da gudu, ninkaya, tafiya ko rawa, misali.

Duba sauran fa'idodin motsa jiki.

2. Sunbathe kullum

Wasu nazarin suna nuna cewa fallasa kanka ga rana kowace rana kuma yana iya ƙara yawan matakan serotonin, saboda fitowar rana yana inganta samar da bitamin D, wanda ke da tasiri kai tsaye a kan ƙwayar metabolism na tryptophan kuma, sakamakon haka, yana haifar da samuwar mafi yawan serotonin .

Don haka, ana ba da shawarar cewa don ƙara yawan bitamin D kuma, sakamakon haka, na serotonin, mutum ya shiga cikin rana mintuna 10 zuwa 15 a rana, zai fi dacewa a cikin awoyin yini lokacin da rana ba ta da zafi sosai , wannan saboda an ba da shawarar cewa a cikin wannan yanayin kar a yi amfani da hasken rana. Duba yadda ake kunar rana don samar da bitamin D.

3. Tryptophan mai wadataccen abinci

Abinci yana da mahimmanci don samar da serotonin, saboda ta hanyar abinci ne zai yuwu a sami ingantaccen adadin tryptophan.

Don haka, don haɓaka serotonin, yana da mahimmanci a sami abinci mai wadata a cikin tryptophan, yana ba da fifiko ga abinci kamar su cuku, kifin kifi, kwai, ayaba, avocados, goro, kirji da koko, misali. Sanin sauran abinci mai wadataccen juzu'i.

Duba ƙarin nasihun ciyarwa don haɓaka serotonin a cikin bidiyo mai zuwa:

4. Ayyukan shakatawa

Wasu ayyukan shakatawa kamar su tunani da yoga, alal misali, na iya taimakawa wajen ƙara matakan serotonin, domin yayin aiwatar da waɗannan ayyukan yana yiwuwa a daidaita siginar juyayi da haɓaka ayyukan masu karɓar kwayar cutar ta hanyar jijiyoyin jijiyoyin jiki, da inganta jin daɗin rayuwa.

Bugu da ƙari, yayin da waɗannan ayyukan suke da niyyar haɓaka rage alamun bayyanar tashin hankali da damuwa, suna kuma taimakawa wajen daidaita matakan cortisol, wanda ke da aikin da ya saba da serotonin. Ta wannan hanyar, yana yiwuwa a fifita aikin serotonin a cikin jiki.

Wata hanyar inganta karuwa a cikin matakan serotonin ta hanyar aikin da ke inganta shakatawa ita ce tausa, a inda aka fi son samar da kwayar cutar da ke tattare da jin dadin jiki, kamar su serotonin da dopamine, misali.

5. Amfani da kari

Lokacin da dabarun halitta basu isa ba don ƙara serotonin, za a iya nuna amfani da abubuwan da ke inganta haɓakar ƙwayar tryptophan a cikin jiki da sakin serotonin.

Wasu daga cikin abubuwan kari da za'a iya nunawa sune 5-HTP, wanda zai iya isa ga tsarin jijiyoyi kuma ya haifar da samarda serotonin, da kuma kari na tryptophan, lokacin da ba zai yuwu a samu adadin wannan amino acid din ta hanyar abinci ba.

Bugu da kari, wasu binciken sun ba da shawarar cewa yin amfani da maganin rigakafi na iya inganta yawan sinadarin serotonin, saboda yana inganta karuwar matakan tryptophan a cikin jini, wanda hakan ke wakiltar mafi yawan amino acid din a cikin kwakwalwa da kuma yawan samar da serotonin. Duba ƙarin game da maganin rigakafi da yadda ake cin abinci.

Yana da mahimmanci likita da mai gina jiki su nuna amfani da kayan kari gwargwadon bukatun mutum.