Serotonin ke ntho e hlahisoang 'meleng ka motsotso oa thabo. Haeba motho a le boemong ba ho hloka thahasello, matšoenyeho, o na le maikutlo a mabe, ho tepella maikutlo , boroko bo robehile, sena se bolela hore boleng ba serotonin bo theoleloa. Serotonin ke motsoako oa tlhaho oa kelello o hlahang bokong, o amang ka ho toba maikutlo a motho, boleng ba boroko, 'me o khona ho fokotsa bohloko.
Serotonin e tsoa hokae?
Serotonin ha e kene ka 'mele ka lijo, empa e hlahisoa bokong, empa e ntse e ka tsosoa ke lihlahisoa tse ling, hammoho le mekhoa e meng.
Joang ho eketsa tlhahiso ea serotonin 'meleng?
Pele, a re ke re bue ka lihlahisoa tse eketsang boemo ba serotonin bokong:
U lokela ho ja lik'habohaedreite tse rarahaneng - li fokolloa butle le ho feta ho feta tse bonolo. E-na le lik'habohaedreite tse rarahaneng lihlahisoa tse joalo:
- linaoa;
- bohobe le pasta ho tloha ka lijo-thollo kaofela;
- raese e sootho;
- parsnip;
- litapole tse monate.
Ho hlokahala hore u sebelise mafura a phetseng hantle a omega-3, a leng ho:
- oli ea tlhapi;
- saalmon;
- peo ea meroho le oli (mohlala, peo ea folaxe);
- linate.
Kokolete e meholo e thusa haholo bakeng sa maemo a eketsehileng a serotonin. Ho feta moo, e phahamisa le boemo ba endorphins - li-hormone tse thabisang. Sena sohle se bakoa ke cocoa e nang le tsokolate e lefifi.
Lintho tse nang le caffeine, ho akarelletsa le lino tse tahang, ha lia lokela ho sebelisoa. Haeba u tloaetse ho noa lino tse nooang, li noe bonyane ka mor'a hore u je.
Ke eng hape eo nka eketsang boemo ba serotonin 'meleng?
Ho na le litsela tse ling tsa ho phahamisa maemo a serotonin:
- E thusa haholo ho ikoetlisa ka boithatelo. Ha o leka ka matla, tryptophan e eketseha, e setseng ka mor'a hore e koetlisoe nako e telele, 'me nako e telele e lula e le boikutlo bo botle. Haeba ho se na monyetla oa ho kenella bakeng sa lipapali, tsamaea ka maoto bonyane hora ea motšehare - ka tsela eo u chesa lik'hilojule mme u eketsa tekanyo ea tryptophan le serotonin.
- Letsatsi la tlhaho le etsa hore ho thehoe hormone serotonin. Ho sutumelletsa likharetlo ho letsatsi, motho o thaba.
- Ho ea ka mokhoa oa ho silila - ho thusa ho felisa mokhathala, ho khutlisa, ho fokotsa khatello ea kelello.
- Qoba ho imeloa hangata. Ithute ho itlhalosa, mohlala, ho hula, ho bina, ho tantša. Thusa yoga, ho ikoetlisa.
- Kamano e haufi-ufi le moratuoa le eona e tlisa thabo le thabo.
- Mehopolo e thabisang haholo e thusa ka ho qaptjoa ha serotonin. Sebelisa nako e ngata le ba lelapa le metsoalle, thabang hammoho. Ho felisa boemo ba ho tepella maikutlong, u ka sheba ka album ea lelapa.