Nā meaʻai e hoʻonui i ka serotonin (a hōʻoia i kahi ʻano maikaʻi)

Anter

• Nā meaʻai waiwai-nui ʻo Triptophan
• ʻO nā meaʻai e waiwai ana i ka magnesium a me ka calcium

Aia kekahi mau meaʻai, e like me ka maiʻa, salemona, nā nati a me nā hua, i waiwai i ka tryptophan, kahi amino acid pono i loko o ke kino, kahi e hana ai i ka serotonin i ka lolo, ʻo ia hoʻi ka hormone o ka hauʻoli, nāna e hāʻawi i ka manaʻo o ke ola maikaʻi.

Eia kekahi, ʻo ka serotonin ka mea nui neurotransmitter no ka mālama ʻana i nā hana nui i loko o ke kino, e like me ka kaohi ʻana i ka loli o ka naʻau, ka mālama ʻana i ke kaʻapuni hiamoe, ka mālama ʻana i ke olakino noʻonoʻo, ka hoʻemi ʻana i ka hopohopo a me ke kōkua ʻana e hoʻokele i ka makemake.

Ua pili ka hemahema o Serotonin i nā maʻi o ke ʻano, ke kaumaha a me ka hopohopo, a me ka hiamoe ʻole, ke ʻano maikaʻi ʻole, ka nalowale ʻana o ka hoʻomanaʻo, ka hakakā a me nā maʻi ʻai.

Nā meaʻai waiwai-nui ʻo Triptophan

I mea e hāʻawi ai i ka manaʻo o ke olakino a me ka hauʻoli, he mea nui e hoʻokomo i ka papaʻai i kekahi mau meaʻai i waiwai i ka tryptophan, akā naʻe, pono i nā noiʻi ʻepekema hou aʻe e hoʻoholo i ka nui o ka mea e pono ai. ʻO kēia mau meaʻai:

• Kinohi holoholona: ka tī, ka moa, ka pelehū, nā hua a me ka salemona;
• Hua: maiʻa, avocado a me ka paina;
• Nā mea kanu a me nā paipu: cauliflower, broccoli, kaʻuala, beets a me nā pī;
• Nā hua maloʻo: nā walnuts, nā pī, nā cashews a me nā nati Brazil;
• ʻO Soy a me nā derivatives;
• Limu: spirulina and limu;
• ʻO Cocoa.

Aia i loko o kēia papa inoa kekahi o nā meaʻai momona-ʻoi loa o ka tryptophan, akā i ka hoʻohui ʻia o ka tryptophan, loaʻa pū i ka calcium a me ka magnesium nā meaʻai ʻelua, ʻo ia hoʻi nā meaola nui ʻelua e hōʻoia i ka hana pono ʻana o ka serotonin, a me ka hoʻomaikaʻi ʻana i kā lākou hana i ke kino.

Hoʻohui ʻia, ua hōʻike ʻia kekahi mau noiʻi i hiki i ka flora ʻōpū ke hoʻohuli i ka lawena a me ke ʻano, a me ka tryptophan a me ka serotonin metabolism. No kēia kumu, manaʻoʻiʻo ʻia ka hiki ʻana o ka probiotics ke hoʻomaikaʻi i nā pae serotonin a hoʻomaikaʻi i ka naʻau a me ke olakino. E ʻike hou aʻe e pili ana i nā probiotics a me nā meaʻai e paʻa ai lākou.

ʻO nā meaʻai e waiwai ana i ka magnesium a me ka calcium

I mea e hōʻoia ai i ka hana nui ʻana o ka serotonin a hoʻomaikaʻi i kāna hana, me ka ʻai ʻana i nā meaʻai momona i ka tryptophan, hiki iā ʻoe ke hoʻonui i kāu lawe ʻana i nā meaʻai e waiwai ai ka magnesium a me ka calcium, e like me ka tī, nā hua maloʻo, ka milo a me nā pī.

Pono e hoʻopau i kēia mau meaʻai i nā meaʻai āpau o ka lā, e mālama i nā pae serotonin kokoke i kahi kūpono. Ma waho aʻe o ka meaʻai, ke lawe nei i nā hana e like me ka hoʻomaʻamaʻa ʻana o ka hoʻoikaika kino i ka lewa ākea a me ka noʻonoʻo ʻana, hāʻawi i mea e pale ai i nā maʻi o ke ʻano, nā maʻi o ka naʻau a loaʻa kahi kino kaulike, kino a me ka noʻonoʻo.

E ʻike i nā laʻana hou aʻe o nā meaʻai e ʻai ai i kēia wikiō aʻe: