Yana nuna cewa akwai samfurori waɗanda zasu iya inganta yanayi. Serotonin abu ne mai mahimmanci na musamman, wanda aka sani yana da sakamako mai tasiri a kan kwakwalwa, musamman ma a yanayinmu. Rike ma'auni na serotonin a cikin jiki yana taimaka mana mu kasance cikin kwanciyar hankali. Wannan abu yana bunkasa aikin tunani, da iko, ƙaruwa da juriya da jin dadin rayuwa. Ina so in gabatar da kayan abinci masu yawa da ke taimakawa wajen tada matakin serotonin, saboda haka, don inganta yanayi.
Goma goma da suka inganta yanayin mu
Serotonin shine ainihin neurotransmitter. Wannan abu ne mai sinadaran da ke cikin watsa wasu alamomi daga wani sashi na kwakwalwa zuwa wani. Daga cikin kwakwalwa kwayoyin (kimanin miliyan 40), mafi yawan su ne mai maganin ciwon sukari. Sannan kuma suna magana akan kwayoyin da ke da alhakin yanayi, jima'i da jima'i, aikin jima'i, ci abinci, barci, iyawa na ilmantarwa, ciki har da ƙwaƙwalwar ajiya, tsari na yanayin zafi, yanayin zamantakewa. Bisa ga masana kimiyya, matakin ƙananan jiki a cikin jiki na serotonin, ko saboda gaskiyar cewa ba ta kai ga mai karɓar salula ba, yakan haifar da canje-canje a cikin lafiyar hankali, irin su damuwa da damuwa. Dokar aikin mafi yawan antidepressants (pharmaceuticals) yana dogara ne akan inganta rayuwar mutum kwayoyin da ke tattare da serotonin.
Kyakkyawan tasiri a kan enrichment na kwayoyin serotoninomymete rage cin abinci. Tryptophan, amino acid, an dauke shi "kayan gini" da jikin mutum yayi amfani da su don samar da serotonin. Ayyuka da babban abun ciki na tryptophan su ne: kayayyakin kiwo, nama mai kaji, kwayoyi. Kuma don tallafawa ma'aunin kwakwalwa na kwakwalwa a cikin abincin, an bada shawara su hada da kayan abinci a cikin tryptophan, kazalika da sauran abubuwan da ke gina jiki.
- Yawan 'ya'yan itace da kwayoyi - masu bincike a Jami'ar Barcelona sun gano cewa mutanen da ke cin almond, da Brazilian da walnuts suna da matsayi mafi girma (wadanda suke da tsaka-tsaki) na serotonin. Kashi guda talatin kawai na cakuda wadannan nau'o'in kwayoyi a kowace rana zai taimaka wajen yaki da kiba. Sun rage karfin jini, da jini sugar.
- A cikin kifi daga ruwan sanyi, alal misali, salmon da tuna suna dauke da fatty acid wanda ke taimakawa wajen farfado da alamar cututtuka. Kwanan nan nazarin kwararru a jami'ar Pittsburgh ya nuna cewa mahalarta a cikin nazarin asibiti na musamman da yawancin kwayoyin fatty acid (omega-3) suna da alamun alamun rashin tausayi, da kuma kyakkyawar fahimtar duniya.
- Docosahexaenoic acid (acid polyunsaturated acid, DHA) ana samuwa a cikin kewayon kayayyakin abinci. Musamman, qwai da aka haɓaka da wannan acid ana daukar su a matsayin tushen tryptophan da sunadaran. Nazarin ya kafa cewa mutanen da suke cin naman karin kumallo suna jin dadi, wanda ke nufin suna bukatar karin adadin kuzari idan aka kwatanta da wadanda aka shirya karin kumallo daga samfurori da ke dauke da carbohydrates, alal misali, kayan gari.
- Wata mahimmanci mai mahimmancin albarkatun mai sune taro. Har ila yau suna dauke da magnesium, B bitamin - ƙungiyoyin da zasu taimaki magance damuwa.
- Soy isoflavones tada yanayi, kuma yana tsara ayyukan tunani. Irin wannan abincin shine tushen magunguna masu cin ganyayyaki (ko wadanda ba cholesterol), wanda zai rage hadarin cututtukan zuciya na zuciya. Haɗa a cikin abincinku na yau da kullum na kayan soya, alal misali, madara mai yisti da abubuwan da ya samo: tofu, miso, tempeh.
- Ana iya sanin 'ya'yan itatuwa da kayan marmari don inganta yanayi. Ku ci bishiyar asparagus, chickpeas, wake, lebur, zucchini da dankalin turawa (wannan dankalin turawa ne mai dadi). Kada ka watsar da kayan lambu (kayan arziki a magnesium), apples, bananas, peaches da artichoke.
- Avocados - a baya zaka iya ki shi, saboda yana da samfurin calorie wanda ya ƙunshi fats. Duk da haka, a gefe guda, wannan 'ya'yan itace kuma ya ƙunshi omega-3, amino acid, potassium da antioxidants.
- Dukan hatsi na iya inganta yanayi. Ka guji bi da, sarrafa hatsi (wanda aka sani don taimakawa wajen rage yawan makamashi). Kuma a maimakon haka, dukan hatsi. Wannan shi ne shinkafa daji, shinkafa shinkafa, sha'ir, polbu (vippshenica). Abincin da ba a sarrafa ba, wanda ke cikin fiber, zai taimaka wajen inganta ci gabanmu, goyan bayansa a cikin yini, maimakon jin damuwar makamashin da kuke fuskanta lokacin amfani da kayan daga farar gari ko masu sassauki mai sauƙi.
- Turkiyya da wasu nau'in tsuntsaye suna dauke da sunadarai mai yawa mai gina jiki, da kuma tryptophan. Irin wannan mienis gaskiya ne. Duk da haka, bi ka'ida, cin abinci wanda ke dauke da acid arachidonic (AA), ciki har da abincin dabba. Yawancin bincike sun tabbatar da cewa sauyawa zuwa abinci na asalin asali zai iya taimakawa wajen kula da yanayi mai kyau. Amma idan kun haɗa da tsuntsu a cikin abincin ku, ku tabbata cewa abincin da kuka ci, sunadaran da zasu iya karya ma'auni na serotonin, ba ya ƙunshi.
- Black cakulan samfur ne wanda ya ƙunshi antioxidantresveratrol. Irin wannan abu a cikin kwakwalwar mutum yana ƙara adadin endorphins da serotonin, don haka inganta yanayi. Yana da kyau a lura cewa shawarar da aka yi da shawarar shine kimanin nau'i nau'in grams kowace rana (amma ba fale-falen buraka) ba.