Serotonin: indlela yokukhulisa kwinqanaba emzimbeni? iindlela ezisebenzayo

abantu Modern basebenzisa iindidi iimagazini, kumabonwakude yaye ingakumbi Internet ukufikelela kulwazi ezinjalo, leyo kuphela iingcali elimxinwa ngaphambili anakho. Namhlanje, ukuba umntu, umzekelo, ikhalazela edandathekile, kunye noogqirha phantse zonke eziqhelekileyo, sympathizing nokunika iingcebiso, musa ukulibala ukubalula serotonin. Indlela ukuphucula umgangatho weli emzimbeni ukuba ngokubanzi ukuba into enjalo, ukuba isebenza njani - ngayo kwaye siya kuthi kweli nqaku. Ke ...

Yintoni serotonin

umzimba wethu sihlala smart synthesizes into ngokusondeleyo enxulumene umsebenzi emzimbeni nasengqondweni yabantu: imo bethu, ukutya, yobuntu. Kwakhona unako ukuphembelela ngqo ukuziphatha kwethu. Ngenxa umgangatho ophezulu weli twisisaka hi nga va ukudubuleka amandla, imo elungileyo, kwimeko yokungabikho - amava ukudakumba, ukutyabuka, njl Igama ukwimo imilingo - .. serotonin. Indlela ukuphucula umgangatho umzimba "ulonwabo hormone", ziya kuqondwa ngcono ukuba uyazi ukuba uninzi kubhaliwe kuhlelwe ethunjini (80-90%) kunye ekhulwini 10-20 kuphela serotonin eveliswa ebuchotsheni. Ngoko ke, ukutya zingaphindi ngokoqobo ukuguqula ubomi bethu.

wenza njani "hormone ntsako" emzimbeni womntu

Phakathi kwiiseli zemithambo kwimizimba yethu rhoqo ukutshintsha ulwazi. Serotonin ungumlamli isebenza samaza neemvakalelo-luvo. Enkosi kuye, ingqondo ifumana imiyalelo: ziyashukuma, onwabe, musani ukuba buhlungu. Ukuba isixa serotonin uluhlu oluqhelekileyo komzimba, inika eqhelekileyo ngokweemvakalelo, imo elungileyo, ukusebenza njalo njalo. D.

Ngoko ke Enyanisweni, yintoni imibala siyaqonda nenyaniso engqongileyo: in black okanye amhlophe - kuchaphazela kakhulu ukuchaneka zokubonisa e-luvo kunye inani elaneleyo "ulonwabo hormone". abafundi bethu isekelwe kufundo ayinike ukuba serotonin ngakumbi ngakumbi ngcono imbono. Oku akunjalo! An ngokugqithiseleyo hormone ziyingozi umzimba, kwakunye nokungabikho kuyo. Kodwa siza kuxubusha ngakumbi xa siza kuqwalasela iziyobisi ukwandisa serotonin. Indlela ukwandisa amanqanaba emzimbeni, iindlela kunye indlela ephumelelayo - konke oku kubaluleke kakhulu ingakumbi kubantu abanengxaki kukudakumba.

Kwenzeka ntoni xa amanqanaba serotonin .o

Ukuba umzimba ukungabikho serotonin, ezi mpawu zilandelayo waphawula:

• Intloko.
• Ukukhathala.
• Ucaphuka.
• ithi depressive nelula ubungnqongqo.
• Ugwayi.
• Ukuphelelwa ngumdla wokutya, okanye, phezu koko, ukuyandisa.
• Bayakulangazelela utywala.
• imemori sokunciphisa.

iinyani ezinika umdla malunga serotonin

Izazinzulu ziye wayeqhuba isifundo umdla kakhulu. Khawube nomfanekiso-pack monkeys, ukusuka apho khetha enye inkunzi akuthethi ukuba izalamane zabo malunga eninzi (abathobekileyo kakhulu kwaye athambekele avukwe uchuku). Kodwa nalapha, emveni kokuba bandiswe kumanqanaba serotonin, ubume isilwanyana likaThixo ukunyuswa efanayo. Monkey waba ukuzithemba kakhulu, uzolile, ngesibindi wabajonga amehlo, ukuma waqonda. Oku wamnika ilungelo lokwenza ibango kwi pack, nkqu indima yokuba inkokeli.

Xa ubudlelwane egcina abantu nayo kwafunyanwa phakathi kwenqanaba serotonin, ukuziphatha komntu kunye sengqondo kwabo abangeenxa zonke kuye. Izazinzulu ziye zafumanisa ukuba abantu amaqondo aphantsi serotonin ebonakala impulsivity aphezulu, ukuthambekela fane, neurosis, nto leyo ethintela ukuba babe onesikhundla ekuhlaleni kuluntu. Xa waqalisa ukufunda ngakumbi serotonin, indlela yokukhulisa kwinqanaba emzimbeni ngeendlela ezisebenzayo izazinzulu, safumanisa ukuba lobudlelwano. Ukuba awuqinisekanga yena, lo mntu waqala ukusebenza iisayikholojisti zakompleksovannym, ngoko xa utshintsha ukuziphatha kwangaphandle nangaphakathi self-ulwazi kunye nokunyusa umgangatho "ulonwabo ihomoni" emzimbeni.

Products ezandisa umgangatho serotonin egazini

Zonke nomdla kwindlela ukunyusa umgangatho serotonin emzimbeni, kufuneka sazi ukuba kukho ukutya ezininzi enokuncedisa kulo. Abantu abafumana uxinezeleko badla ngokuqala ukutya okuninzi ukutya kamnandi kwaye okunesitatshi (iikeyiki, iibhiskithi, iilekese njalo njalo. D.), Ingakumbi ezo zono ngesondo buthathaka cute. Konke oku kungentla iqulathe ngaphezu carbohydrate ekuthiwa-fast. Bakhawuleza Akothusi ukufumanisa ukuba umzimba kunye glucose, amanqanaba serotonin linyuke kakhulu, umntu uziva isiqabu, ixhala iyathula, kodwa oko akuthethi xesha lide, ngelishwa. Oku "uxinezeleko jamming" kuxhaphaka siqhelane nazo, kukho into efana nomkhwa iicarbohydrate ngokukhawuleza, nto leyo ekugqibeleni kukhokelela ukuhla komgangatho ngakumbi.

Kodwa carbohydrate complex - le nto ufuna! Enkosi kubo, umzimba ugcwele ngokuthe ngcembe, inqanaba eswekile yegazi ayikho phantsi zakhe zokutyhomfa, nto leyo yaba nefuthe kuyingenelo luvo. Kakade ke, asiyi kuba nako ukuva wagaleleka sisiqhube ngohlangothi uvuyo nje, kuya kufuneka ukuba ube nomonde iimini ngeemini ziquka kudla ekudleni kwakho;

• peas;
• buckwheat;
• imbumba;
• amazambane goods;
• parsnips;
• irayisi brown;
• iimbotyi;
• isonka ngomgubo wengqolowa;
• cereals wholegrain;
• muesli;
• nemifuno;
• iziqhamo.

Kwaye ngoku kuya kuvula thina imfihlelo ebalulekileyo kakhulu: ukuvelisa serotonin ngaphezulu, kufuneka baqinisekise ukuba ukuthathwa le tryptophan acid acid. Omnye ukuya grams ezimbini tryptophan ngosuku abasakwazi unako ukunika imveliso eqhelekileyo "ulonwabo hormone". Siya kunika uludwe lweentlobo zokutya ezinomthamo eliphezulu acid oyifunayo. Nceda uqaphele ukuba kwizikhundla zokuqala iimveliso kunye xi eliphezulu tryptophan:

• samasi;
• imveliso soy;
• cream samasi;
• amaqanda;
• imbumba;
• inyama ezinqinileyo;
• awafanele Oyster;
• cottage cheese fat.

Elisezantsi fat-cottage itshizi okanye ezisezantsi-fat nayo iqulethe serotonin. Indlela ukuphucula zomzimba "ulonwabo ihomoni" ungayikhetha, kunokuba? coffee Natural kule mali lwe CUPS ezimbalwa ngosuku Iyanceda elungileyo. A iimveliso kakhulu ekwakhiweni oluqulathe vitamin B (kwesibindi, buckwheat, lettuce, igwele, oatmeal). Melon, ithanga, iibhanana, imihla, orenji, uyawathena, nezo ziqwayitiweyo kunye itshokolethi (kukrakra) - Kwakhona namahlakani ezigqwesileyo kumzabalazo ukwandisa serotonin.

umsebenzi Physical kunye nokukhanya kwelanga - izinto ukwandisa serotonin

Indlela ukuphucula izinto zomlingo umzimba ezenza ubomi mnandi ngakumbi, esebenzisa iintlobo zokutya, siyaqonda. Kodwa bebodwa ngeke babe ukutya okwaneleyo. Kufuneka uqale ukususa ngakumbi, ukuba jini, ngokubanzi, kunzima ngokwaneleyo. Kwaye kusafuneka ukuba benze imigudu volitional kwaye lifune uncedo kwe-physical education. Oku akuthethi ukuba ngoko nangoko ebhaliweyo kwiziko ukomelela, wena ndinokwenza nje uhamba ngumoya. Hi ndlela leyi, umoya omtsha, okroqiweyo ioksijini - le yenye into, ngempumelelo ukwanda serotonin.

Kwaye kulungile elangeni ngaphezulu! Noko ke, apha ngamanye amaxesha ungasebenzi, t. To. Isibhakabhaka lisibekele, kwaye akuxhomekekanga intando yethu. Kodwa kamsinya nje kwelanga, ufuna ukusebenzisa i ekhulwini ezilikhulu.

Serotonin: ukwandisa indlela amanqanaba emzimbeni. amalungiselelo

Kukho iqela amayeza ukuba ngempumelelo nefuthe yemveliso serotonin emzimbeni. Zezi Igama enzima: blocker uyakhetha okanye uyakhetha serotonin reuptake. iziyobisi enjalo hormone sokuzuza luvo ngokwaneleyo.

Noko ke, kunokwenzeka ukuba libanda, kwaye oku kukodwa inokuzisa umonakalo omkhulu. Kulo mzekelo, abantu abagulayo inokuba imo ukungahlaliseki, migraine kakhulu, lafa, zokulala, yombono. Ngoko ke, la machiza kufuneka nakanjani atyumbe gqirha ebonisa idosi ngqo kunye nobude bexesha wokwamkelwa. Ukulungiselela iinjongo zokunika ulwazi, esilishumayelayo uluhlu iziyobisi ukwandisa serotonin:

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

Serotonin: indlela yokukhulisa kwinqanaba emzimbeni amayeza intsomi

Kubonakala ukuba zonke iindlela ukwandisa serotonin kuluhlu, kodwa kusekho iiresiphi yemveli, nazo kufuneka kuchazwe ukuba ikumgangatho ofunekayo na. Yaye into yokuqala ukuncoma - yinto bathhouse Russian kunye ezinde okanye oki ngxushu, nangona kunjalo, esi yokugquma Finnish nako afaneleka kahle. Emva kokuba inkqubo webhate eziyimfuneko ukwandisa uvuyo emzimbeni, ngoko sisixhobo olusebenzayo.

Kaloku, emva kokuba ibhafu kuya kuba mnandi ukusela iti impiliso. Apha ke uluhlu olubanzi anokukhetha ukuba zilungele bonke Ukuthanda! isinqe umhluzi elungileyo kakhulu ubusi, iti lime, iti ukusuka Wort St. uYohane. Wort imifuno St. kaYohane, koko, uyakwazi ukuba zinqanda reuptake serotonin. Ukususela sisicatshulwa kwayo iziyobisi amayeza ekhutshwe phantsi kwesihloko Ukubalisa "Negrustin".

Kaloku, kubonakala ngathi, bonke babemazi, ukuba bakuxelele ngayo serotonin: indlela yokukhulisa kwinqanaba ngeendlela iintsomi umzimba, nezidanga, nokudla, kunye umthambo. Ke wena, abafundi bethu abathandekayo, qhubeka kuqalisa kuphela ukuba isicelo ulwazi practice.

intetho lokuvala

Xa owa ukudakumba, umntu uvakalelwa kukuba akukho mntu yaye akukho nto ukumnceda, yena owoyiswa namdla olupheleleyo nokungafuni ukuthatha nawaphi na amanyathelo. Enyanisweni, ukuba ucinge ngolo hlobo sisifo zingaphunyezwa, kwaye ngokuqinisekileyo uya kuba umva uvuyo ebomini.