Serotonin: kanjani ukukhuphula izinga emzimbeni? izindlela eziphumelelayo

abantu Modern usebenzisa ezihlukahlukene omagazini, ithelevishini kanye ikakhulukazi i-Internet ukufinyelela ulwazi olunje, okuyinto ochwepheshe ewumngcingo kuphela ngaphambili ephethwe. Namuhla, uma umuntu, isibonelo, ekhononda zokucindezeleka, kanye nodokotela bamazwe cishe njalo ajwayelekile, azwelana futhi sinikeza iseluleko, ungakhohlwa sikusho-serotonin. Indlela yokuthuthukisa izinga yalolu ketshezi emzimbeni ukuthi ngokuvamile into enje, ukuthi isebenza kanjani - ngakho futhi sizokutshela kulesi sihloko. Ngakho ...

Uyini-serotonin

umzimba wethu njalo smart synthesizes into esihlobene umsebenzi ngokomzimba nangokwengqondo abantu: isimo sethu, isifiso, libido. Libuye ukwazi ngqo zithonya imikhuba yethu. Ngenxa ezingeni eliphezulu yalolu ketshezi ongaqondakali singaba nomuzwa ekuqhumeni amandla, ajabule, esimweni yokuntuleka - isipiliyoni ukucindezeleka, ukucasuka, njll Igama ketshezi imilingo - .. Serotonin. Indlela yokuthuthukisa izinga komzimba "i-hormone injabulo", uzobe kangcono uma wazi ukuthi iningi it is kuhlelwe umqondo emathunjini (80-90%) kanye amaphesenti 10-20 kuphela serotonin ikhiqizwa ubuchopho. Ngakho-ke, ukudla okufanele kungaba ngokoqobo ukuguqula izimpilo zethu.

Kanjani "i-hormone injabulo" emzimbeni womuntu

Phakathi ezinzwa e imizimba yethu njalo abelane ngolwazi. Serotonin kuyinto umlamuleli ukhonza njengelungu Transmitter emsipheni amaza. Siyabonga kuye, ubuchopho ithola imiyalo: hambisa, jabula, ungadumali. Uma inani le-serotonin evamile ububanzi bokuphila, kunikeza evamile ngokomzwelo, ajabule, ukusebenza nokunye. D.

Ngakho Empeleni, lokho imibala siyaqonda ngokoqobo ezizungezile: emnyama noma emhlophe - kuthinta kakhulu ngokunemba okuwuphawu e sezinzwa inombolo ezanele "i-hormone injabulo". Abafundi bethu isekelwe ekufundweni lingase linikeze umuzwa wokuthi le-serotonin okuningi ngcono. Akukhona ngakho! Kuvele overabundance hormone njengoba umonakala umzimba, kanye ukuntuleka kwayo. Kodwa uzoba sixoxa ngalesi kabanzi lapho sizogxila izidakamizwa ukuthi ukwandisa le-serotonin. Indlela ukwandisa amazinga emzimbeni, izindlela kanye izindlela eziphumelelayo - konke lokhu kubaluleke kakhulu ikakhulukazi kubantu ohlushwa ukucindezeleka ngokomzwelo.

Kwenzekani lapho amazinga serotonin behliselwe phansi

Uma ukuntuleka umzimba serotonin, lezi zimpawu ezilandelayo kuyagcinwa:

• Ukuphathwa yikhanda.
• Ukukhathala.
• Ukucasuka.
• uthi futhi bacindezeleke kobukhulu obuhlukahlukene.
• Insomnia.
• Ukungakuthandi ukudla noma, kunalokho, uwakhuphule.
• Unxanela zotshwala.
• inkumbulo ukungakhuli.

Amaqiniso ethakazelisayo serotonin

Ososayensi baye benza ucwaningo kakhulu. Cabanga iphakethe lezimfene, okuyindawo ukhethe elilodwa leduna akakubangeli izihlobo zabo maqondana kakhulu (ethobekile kakhulu futhi athambekele isifuthefuthe uchuku). Kodwa lapha ngemva kokuba enziwe amazinga serotonin, isimo wesilwane phakathi inyuka efanayo anda. Monkey baba uyazethemba kakhulu, ozothile, ngesibindi yabheka amehlo, ukuma waqonda. Lokhu wamupha ilungelo lokukhokhelwa ku iphakethe, ngisho indima umholi.

Lapho sigcina abantu nobuhlobo naye watholwa phakathi ezingeni le-serotonin, ukuziphatha komuntu kanye sengqondo nalabo ababemzungezile. Ososayensi baye bathola ukuthi abantu nge amazinga aphansi serotonin libhekene impulsivity okusezingeni eliphezulu, ukuthambekela umhayizo, neurosis, okuyinto evimbela ukuba nesikhundla ephakeme isimo kwezenhlalo emphakathini. Lapho ososayensi baqala ukuze ufunde kabanzi mayelana serotonin, indlela kute enyuse emazinga emzimbeni izindlela eziphumelelayo, sathola i lobudlelwano. Uma ungenaso isiqiniseko sokuthi emkhulu, indoda yaqala ukusebenza zokusebenza kwengqondo zakompleksovannym ke njengoba ukushintsha ukuziphatha bangaphandle ukuziqaphela yangaphakathi futhi ngakhula ezingeni "i-hormone injabulo" emzimbeni.

Imikhiqizo ukwandisa ezingeni serotonin egazini

Zonke nesithakazelo indlela ukwandisa ezingeni serotonin emzimbeni, kumelwe azi ukuthi kukhona ukudla eziningi ezingaba kusize kulokhu. Abantu nokucindezeleka ngokuvamile eqala ukudla ukudla okuningi amnandi futhi okunesitashi (amakhekhe, amabhisikidi, amaswidi kanye nokunye. D.), Ikakhulukazi lezo zono ubulili cute buthaka. Konke okungenhla aqukethe okweqa okuthiwa carbohydrate okusheshayo. Ngokushesha bazogcwalisa umzimba nge-glucose, izinga le-serotonin lenyuke kakhulu, umuntu uthola inkululeko, ukukhathazeka ithulisiwe, kodwa Asihlali isikhathi eside, ngeshwa. Lokhu "ukucindezeleka wenza umcimbi" is kancane kancane ukujwayelana, kukhona into efana yokuluthwa carbohydrate fast, ekugcineni kuholela babuqhubeka.

Kodwa-carbohydrate ayinkimbinkimbi - yilokhu okudingayo! Siyabonga kubo, umzimba ugcwele kancane kancane, ezingeni likashukela egazini lungekho ngaphansi spikes, okuyinto kwaba nethonya elizuzisa nesimiso sezinzwa. Yiqiniso, nje ngeke ukwazi ukuzizwa utshaza tide phezu konqenqema zenjabulo, uzodinga ukuba ibekezele futhi usuku nosuku ukufaka ekudleni kokulandelayo ekudleni kwakho:

• uphizi;
• nokunye okufana nokolweni;
• udali;
• amazambane nezitini;
• parsnips;
• irayisi elinsundu;
• ubhontshisi;
• isinkwa esivela ufulawa kakolweni;
• okusanhlamvu wholegrain;
• Muesli;
• imifino;
• izithelo.

Futhi manje sizovula imfihlo kubaluleke kakhulu: ukukhiqiza serotonin ngaphezulu, udinga ukuqinisekisa ukuthi edonsa tryptophan acid acid. Omunye amabili amagremu tryptophan ngelanga labo abazokwazi ngempela ukunikeza ukukhiqizwa evamile "i-hormone injabulo". Sinikeza uhlu ukudla nge wokuqukethwe lelisetulu wayefisa amino acid. Sicela uqaphele ukuthi izikhundla okuqala imikhiqizo lokuhlushwa eliphezulu tryptophan:

• ushizi;
• imikhiqizo soy;
• ukhilimu ushizi;
• amaqanda;
• udali;
• inyama mafutha;
• oyster amakhowe;
• amafutha cottage shizi.

Ephansi fat cottage shizi noma ephansi fat futhi iqukethe le-serotonin. Indlela yokuthuthukisa omzimba "i-hormone injabulo" ozikhethela, kunokuba? ikhofi ngokwemvelo kwi inani izinkomishi ezimbalwa ngosuku luyithuluzi elihle. A imikhiqizo ngaphezulu ukwakheka equkethe Vitamin B (isibindi, nokunye okufana nokolweni, ulethisi, imvubelo, oatmeal). Ikhabe, ithanga, ubhanana, izinsuku, amawolintshi, asithena, amabhilikosi omisiwe futhi ushokoledi (ebabayo) - futhi umbimbi kakhulu emzabalazweni ukwandisa le-serotonin.

Ukuvivinya umzimba futhi kwelanga - izici ukuthi ukwandisa serotonin

Indlela yokuthuthukisa izinto somzimba imilingo ezenza ukuphila kujabulise ngokwengeziwe, ngokusebenzisa ezihlukahlukene ukudla, siyazwisisa. Kodwa iyodwa ngeke ukudla okwanele. Kufanele baqale ukuhambisa ngaphezulu, ukuthi neNkabazwe, ngokuvamile, kunzima ngokwanele. Futhi kusadingeka imizamo volitional futhi acele usizo imfundo ngokomzimba. Lokhu akusho ngokushesha ebhaliwe isikhungo imfanelo, ungavele bahlanganyele ukuhamba emoyeni opholile. By the way, umoya ohlanzekile, ayegcwele umoya - lokhu esinye isici ngempumelelo okwandisa serotonin.

Futhi kukuhle ukukhanya kwelanga okwengeziwe! Nokho, lapha thina ngezinye izikhathi buthuntu, t. Ukuze. Isibhakabhaka liguqubele, futhi akuxhomekile intando yethu. Kodwa ngokushesha nje lapho ilanga, udinga ukuyisebenzisa amaphesenti engamakhulu.

Serotonin: kanjani ukwandisa amazinga emzimbeni. amalungiselelo

Kukhona iqembu imithi eyokwazi nomthelela ngempumelelo ukukhiqizwa serotonin emzimbeni. Ziyakwazi igama eziyinkimbinkimbi: blocker akukhethi ukukhetha serotonin reuptake. izidakamizwa ezinjalo ziwubufakazi i-hormone sokuzuza izinzwa eziningi ezanele.

Nokho, kungenzeka ukuthi ukweqisa izidakamizwa, futhi lokhu kukodwa kungaletha wokubangela ukulimala okukhulu. Kulokhu, iziguli womuntu kungaba isimo hyperactivity, migraine ezinzima, liqhaqhazela, izinkinga zokulala, Ukudlikizela. Ngakho-ke, le mithi kufanele ngempela ukhethe udokotela ekhombisa umthamo eqondile kanye nesikhathi yokwemukela isikhathi. Ngezinjongo zolwazi, sethula uhlu izidakamizwa ukuthi ukwandisa serotonin:

• "Paroxetine".
• "Citalopram".
• "Fluoxetine".
• "Sertraline".
• "Fluvoxamine".
• "Venlafaxine".
• "Mirtazapine".

Serotonin: kanjani ukukhuphula izinga emzimbeni amakhambi abantu

Kubonakala ukuba zonke izindlela ukwandisa serotonin efakwe, kodwa kukhona namanje zokupheka bendabuko, nabo kufanele ukhulume for ukuphelela. Futhi into yokuqala sikwazi ukuncoma - Nokho, kuba yokugeza efana Russian birch noma i-oak umshanelo, sauna Finnish futhi kahle. Ngemva inqubo kudingekile okugeza ukwandisa injabulo emzimbeni, ngakho-ke buyindlela ephumelelayo.

Nokho, ngemva okugeza Kungaba mnandi ukuphuza itiye ukuphulukiswa. Lapha kuba inkululeko ebanzi ekukhetheni ukuze ivumelane yonke akuthandayo! Kuhle kakhulu umhluzi okhalweni uju, itiye lime, itiye kusukela wort iSt John sika. St John sika wort imbiza ngenhlanhla unekhono zivimbela reuptake ka-serotonin. Kusukela akhiphe yayo ngisho izidakamizwa kwemithi okukhiqizwa ngaphansi kwesihloko okunothando "Negrustin".

Nokho, kubonakala sengathi, bonke babazi, ukunitshela serotonin: indlela ayinyuse ngezindlela umzimba abantu, kanye amaphilisi, futhi yokudla nokuvivinya umzimba. Kodwa wena, abafundi bethu abathandekayo, ihlala uqale kuphela ukusebenzisa ulwazi practice.

inkulumo lokuvala

Lapho Asondele ukucindezeleka, umuntu angase abe nomuzwa wokuthi akukho muntu futhi akukho lutho angakusiza him he onqotshwa nokunganaki ephelele futhi kwalona ukuthatha noma yisiphi isinyathelo. Eqinisweni, umcabango onjalo yisifo lunganqotshwa, bese injabulo ekuphileni ngokuqinisekile kuyoba emuva.