Mood Hormone: vim li cas peb thiaj xav tau serotonin thiab qhov twg yuav nrhiav tau

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Serotonin yog tshuaj regulator ntawm lub siab thiab tus cwj pwm. Ua tsaug rau nws, peb txaus siab thiab pw tsaug zog zoo, zoo siab thiab ua neej nyob ntev.

Serotonin yog dab tsi?

Serotonin yog ib yam tshuaj uas tsim nyob rau hauv paj hlwb. Nws yog concentrated nyob rau hauv lub plab thiab txoj hnyuv, nyob rau hauv cov ntshav thiab nyob rau hauv lub hauv nruab nrab lub paj hlwb.

Serotonin yog tsim los ntawm tryptophan, ib qho tseem ceeb amino acid uas peb tau txais los ntawm cov zaub mov thiab uas nyob rau hauv lub cev hloov mus rau hauv ib yam tshuaj hormones nyob rau hauv kev txiav txim ntawm enzymes.

Vim li cas thiaj xav tau kev xav hormone?

Serotonin cuam tshuam rau tag nrho lub cev, los ntawm kev xav mus rau lub cev muaj zog. Nov yog nws cov haujlwm tseem ceeb.

• Serotonin koom nrog hauv kev zom zaub mov thiab tswj cov hnyuv motility.
• Serotonin koom nrog hauv kev xeev siab: nce qib ntawm cov tshuaj hormones txhawb rau thaj tsam ntawm lub hlwb uas ua rau ntuav. Serotonin pab tshem tawm cov teeb meem tshuaj uas nkag mus rau hauv lub cev, ua rau raws plab.
• Hauv cov ntaub so ntswg hlwb, serotonin tswj kev ntxhov siab, kev xyiv fab, thiab lub luag haujlwm rau kev xav. Cov qib qis ntawm cov tshuaj hormones cuam tshuam nrog kev nyuaj siab, thaum cov qib siab dhau mus ua rau pom kev tsis pom kev thiab neuromuscular teeb meem.
• Serotonin stimulates thaj chaw ntawm lub hlwb uas tswj kev pw tsaug zog thiab wakefulness. Sawv los yog tsaug zog - cov serotonin receptors txiav txim siab.
• Thaum lub qhov txhab yuav tsum tau nruj, serotonin txo qis cov hlab ntsha thiab pab tsim cov ntshav txhaws.
• Serotonin xav tau rau cov pob txha noj qab haus huv, tab sis ntau dhau serotonin ua rau pob txha pob txha, uas ua rau cov pob txha tawg.

serotonin cuam tshuam li cas rau kev xav?

Serotonin tswj kev xav. Thaum cov tshuaj hormones zoo li qub, tus neeg muaj kev zoo siab, nyob twj ywm, tsom ntsoov, thiab cov ntsiab lus.

Cov kev tshawb fawb tau lees paub tias kev nyuaj siab, kev ntxhov siab thiab insomnia feem ntau cuam tshuam nrog qhov tsis muaj serotonin. Tab sis yog tias qib ntawm cov tshuaj hormones dawb hauv cov ntshav nce ntxiv, ces cov tsos mob tsis zoo yuav ploj mus.

Yuav tsum muaj serotonin ntau npaum li cas rau kev zoo siab?

Cov ntshav serotonin ib txwm yog 101 txog 283 ng / ml (nanograms ib milliliter). Tab sis cov txheej txheem no tuaj yeem hloov pauv nyob ntawm seb qhov kev tshuaj ntsuam tau ua li cas, yog li txhua qhov kev tshawb fawb yuav tsum tau tham nrog tus kws kho mob.

Kuv tuaj yeem nrhiav tau qhov twg?

Hauv cov khoom noj uas muaj tryptophan. Nws muaj nyob rau hauv ntau qhov khoom noj, uas muaj cov proteins, hlau, riboflavin, vitamin B6.

• Qe. Qe dawb nce qib plasma tryptophan. Ntxiv ib lub qe boiled rau noj hmo los yog ua frittata rau pluas tshais.
• Cheese. Lwm qhov chaw ntawm tryptophan. Siv nrog pasta kom tau txais txiaj ntsig siab tshaj plaws.
• Ib pineapple. Ntxiv nrog rau tryptophan, pineapples kuj muaj bromelain, ib qho enzyme uas muaj ntau yam txiaj ntsig: los ntawm kev txhim kho kev zom zaub mov kom txo tau cov kev mob tshwm sim ntawm kev siv tshuaj khomob.
• Tofu. Soy zaub mov, zoo li lwm yam legumes, muaj nplua nuj nyob rau hauv tryptophan. Tofu yog qhov chaw ntawm cov amino acids thiab cov proteins rau cov neeg tsis noj nqaij. Nws mus zoo nrog tswb kua txob.
• Salmon. Salmon muaj nyob rau hauv ntau daim ntawv teev npe noj qab haus huv, suav nrog tryptophan shortlist.
• Txiv ntseej thiab noob. Tag nrho cov txiv ntoo thiab noob muaj tryptophan. Ib tug puv tes ib hnub yuav txo tau cov teeb meem ntawm lub plawv thiab ua pa.
• Qaib ntxhw. Peb tsis muaj kev lig kev cai ntawm kev ua noj qaib ntxhw rau hnub so, tab sis vim li cas ho tsis pib ib qho? Rau siab zoo.

Cov zaub mov thiab kev xav zoo sib xws li cas?

Kev sib txuas ntawm cov khoom noj thiab lub siab xav yog los ntawm txoj kev uas tryptophan hloov mus rau serotonin. Txawm li cas los xij, nws tsis txaus los mus noj tryptophan kom nce qib serotonin.

Tryptophan yuav tsum hnov mob nrog lwm cov amino acids kom nkag mus rau hauv cov hlab ntsha. Qhov no yuav tsum tau pab - carbohydrates.

Txhawm rau ua cov carbohydrates, insulin raug tso tawm, uas txhawb kev nqus ntawm cov amino acids rau hauv cov ntshav, suav nrog tryptophan. Cov amino acid yog concentrated nyob rau hauv cov ntshav, uas ua rau nws muaj feem yuav hla cov ntshav-hlwb barrier (piv txwv li, nkag mus rau lub hlwb).

Txhawm rau txhim kho koj lub siab, feem ntau noj cov zaub mov nrog tryptophan (nqaij, cheese, legumes) thiab noj cov zaub mov uas muaj carbohydrates xws li mov, oatmeal, qhob cij tag nrho. Cov mis yog: Tryptophan Food + Loj Carbohydrate = Serotonin Boost.

Yog vim li cas macaroni thiab cheese thiab qos yaj ywm mashed zoo li zoo nkauj heev, tshwj xeeb tshaj yog thaum nws txias thiab ntub sab nraum.

Yuav ua li cas yog tias zaub mov tsis txhim kho koj lub siab?

Mus rau kws kho mob - kws kho mob thiab endocrinologist. Nrog rau qhov tsis muaj cov tshuaj hormones thiab cuam tshuam kev nyuaj siab, xaiv cov tshuaj serotonin reuptake inhibitors (SSRIs) - cov no yog cov tshuaj tiv thaiv kev nyuaj siab tshaj plaws. Cov paj hlwb secrete serotonin, tab sis qee qhov ntawm nws yog absorbed rov qab rau hauv neurons. SSRIs thaiv cov txheej txheem no, kom cov tshuaj hormones nquag nyob hauv cov ntaub so ntswg.

Ntau lwm yam tshuaj tsis tuaj yeem siv nrog cov tshuaj no vim tias muaj kev pheej hmoo ntawm serotonin syndrome, qhov xwm txheej txaus ntshai uas ua haujlwm ntawm lub paj hlwb thiab cov leeg nqaij tsis zoo. Yog li nco ntsoov qhia rau koj tus kws kho mob yog tias koj noj tshuaj tiv thaiv kab mob.

Serotonin Syndrome yog dab tsi?

Nws yog ib yam mob uas ua rau muaj kev phom sij rau lub neej uas cuam tshuam nrog cov qib serotonin hauv cov ntshav siab. Qhov no tshwm sim tom qab noj cov tshuaj tshiab los yog overdose.

Cov tsos mob ntawm Serotonin Syndrome:

• tshee;
• raws plab;
• mob taub hau;
• tsis meej pem ntawm kev nco qab;
• cov menyuam kawm ntawv dilated;
• goose pob khaus;
• involuntary nqaij contractions;
• nce kub thiab ntshav siab;
• plawv palpitations thiab arrhythmias.

Feem ntau, tus mob ploj mus ntawm nws tus kheej hauv ib hnub yog tias cov tshuaj uas thaiv cov tshuaj serotonin raug tshuaj los yog cov tshuaj uas ua rau muaj kev cuam tshuam raug tshem tawm.

Dab tsi ntxiv nce qib serotonin?

Txhua yam uas pab ua kom lub cev zoo.

• Hnub ci.
• Physical Education.
• Khoom noj khoom haus kom raug.
• Tus cwj pwm zoo rau lub neej.