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Serotonin bụ monoamine ^[1] , ma ọ bụ nanị tinye kemịkal, nke na-arụ ọrụ nke ntanetị. A na-ahụkarị ya na ụbụrụ, kamakwa na obere usoro dị n'ime ime afọ na ọbara platelet. Sayensị, akpọrọ ya 5-hydroxytryptamine, ma ọ bụ 5-HT, mana maka nghọta zuru oke a na-akpọ ya 'kemịkal nwere obi ụtọ'.

Ọrụ nke Serotonin

Ebe ọ bụ na ọ na-eziga ozi site n'otu akụkụ nke ụbụrụ na nke ọzọ ọ nwere ihe ọ pụtara na ụdị omume ọ bụla ^[1] ọ bụrụ agụụ, mkpa mmetụta uche, moto, nghọta na ịrụ ọrụ akpaka. Ọ na-emetụtakwa usoro ihi ụra nke mmadụ. A na-emekọrịta elekere dị n'ime ya na ogo serotonin. ^[abụọ] Chemical a na-ekerekwa òkè dị ukwuu n'ịchịkwa ọnọdụ - obi ụtọ, mwute, nchegbu bụ naanị akụkụ ole na ole nke ọrụ iwe ya.

Nọ n’ime afọ, ọ na - enyere aka ngwe afọ na mgbaze dị mfe. Ọ na - enyere platelet ọbara aka na mkpụkọ nke oge ya na - enyere aka na ịgwọ ọrịa na ọnya ngwa ngwa. Ọ na - achịkwa ọkwa ọbara iji chụpụ nri ọ bụla na-egbu egbu n'oge afọ ọsịsa ma ọ bụ ọgbụgbọ. Ọ na-akwalitekwa ọkpụkpụ dị mma ma sie ike.

Serotonin na-arụ ọrụ dị mkpa na ndụ mmekọahụ anyị. Ọdịdị dị ala nke hormone a na-enwe nnukwu libido.

Nri Na-enye Ọkwa Serotonin

Anyị bụ ihe anyị na-eri. Ka nri nri ratụ ratụ na nke e ghere eghe, ihe na-adịghị mma anyị na-eri, nke ka elu bụ ohere anyị nwere ịda mba, ịda mba na mmetụta na-adịghị mma. Mgbe anyị na-eri nri sitere na ahịhịa dị mma, nke na-edozi anyị kpamkpam, anyị nwere atụmanya ka mma ịnọ n'ọnọdụ 'ezigbo-obi'.

1. Tofu

Ọ bụ ezie na tofu ^[5] enweghị kpọmkwem serotonin, ọ nwere ogige atọ bụ tryptophan, isoflavones na carbohydrates dị mgbagwoju anya nke na-arụ ọrụ dị mkpa na mmepụta kemịkal. Tofu bụ ezigbo ihe na-enye protein sitere na ihe ọkụkụ. Otu iko tofu na-amị ihe ruru 89 pasent nke tryptophan.

Isoflavones na-eme ka ogo serotonin na-ebuba protein. Ọzọkwa, carbohydrates dị mgbagwoju anya na-anọ ogologo oge n'ime ọbara ma ghara imebi ngwa ngwa. A maara ya ịkwalite mmepụta nke monoamine a na ụbụrụ. Ogige atọ a na-arụkọ ọrụ ọnụ na-emetụta usoro mmetụta ọnọdụ na homonụ mmekọahụ.

2. Salmọn

Salmọn bụ otu n’ime ihe na-enye protein maka ndị na-eri nri mmiri. Ọ na-enye ume magburu onwe ya, a makwaara ya dị ka aphrodisiac. O nwere ezigbo omega-3 fatty acids nke na enyere aka na serotonin. Ntọhapụ nke 5-HT na ọbara anyị na-enye aka n'ịhazi libido.

3. Mkpụrụ

Enwere ụdị mkpụrụ dị iche iche ^[8] dị mfe dị ka almọnd, macadamia na mkpụrụ osisi pine. Ha nwere ihe dị ukwuu nke omega-3 fatty acids, nke na-enyere aka na ịhapụ serotonin n'ime ọbara. Dika nnwale emere n'etiti ndi mmadu abuo, ndi mmadu na-eri ukpa ruo izu asatọ nwere mmelite na Mood Disturbance Distribute. Otú ọ dị, ụdị dị iche iche na-emepụta ọkwa dị iche iche nke 5-HT.

4. Mkpụrụ

Enwere ọtụtụ nhọrọ n'ahịa mgbe ọ bịara na mkpụrụ osisi a na-eri ^[7] . Fewfọdụ n’ime ndị a na-ahụkarị bụ ugu, ahịhịa, skwọsh, flax, sesame, chia, osisi basil, wdg. Ihe ndị a niile nwere ezigbo omega-3 fatty acids, nke na-achịkwa mmepụta nke serotonin. Ọzọkwa, mkpụrụ ojii ma ọ bụ cumin ojii nwere ezigbo pasent nke tryptophan nke na-eme ka ụbụrụ 5-HT dị elu.

5. Turkey

Turkey nwere tryptophan ọkwa karịa ọkụkọ ma ọ bụ anụ ezi. O nwekwara ezigbo amino acid ndi ozo. Mgbe anakọtara anụ toki yana ụfọdụ ihe na-enye nri carbohydrate, ọ na-arụ ọrụ nke ọma iji bulie ogo nke serotonin n'ụbụrụ, si otú ahụ na-eme ka anyị nwee obi ụtọ, ikekwe ọbụna na-ero ụra.

6. Akwukwo akwukwo akwukwo

Na ^[6] elu anyị na efere salad anyị nwere ọtụtụ uru. Ọ bụghị naanị na ha bara ọgaranya na fiber na mineral, mana ha nwekwara acid fatty acids. Brussels na-epulite, kale na inine nwere ezigbo pasent nke alpha-linolenic acid, nke na-enyere aka na mmepụta nke serotonin.

7. Mmiri ara ehi

Mmiri ara ^[9] na ngwaahịa mmiri ara ehi ndị ọzọ nwere alpha-lactalbumin, nke dị na tryptophan. Ọ bụ ya mere a na-atụ aro iko mmiri ara ehi mara mma tupu ịrahụ ụra, ebe ọ na-ebute serotonin, nke na-eme anyị nkụja. Femụ nwanyị ndị na-ahụ premenstrual syndrome nwekwara ike ị consụ mmiri ara ehi mgbe niile iji meziwanye mgbakasị ahụ, ụra na-adịghị mma na agụụ na-agụ carbohydrates.

8. Akwa

Nsen bu ezigbo ezigbo protein di ocha ma nwekwa amino acid na fatty acids. Nsen nwere nke tryptophan dị elu ma zuru oke iji jigide ogo serotonin na ahụ anyị.

9. Chiiz

Chiiz ^[9] bụ ihe ọ daụ daụ mmiri ara ehi ọzọ nke nwere alpha-lactalbumin. Pasent nke tryptophan adịchaghị oke, mana ọ na - enye obere akụkụ pere mpe iji dozie ogo 5-HT.

10. Mkpụrụ osisi

Unere, plums, mangoes, painiapulu, kiwi, mmanụ a honeyụ na mkpụrụ osisi grepu na-emepụta serotonin nke ọma n'ihi oke ọbara ha. Mkpụrụ osisi dị ka tomato na avocados dị oke nri, nke na-enyere aka na mmepe na ogo nke 5-HT.

11. Ọkwụrụ

Popcorn nwere carbohydrates dị mgbagwoju anya na ndepụta glycemic dị ala. Carbohydrates na-edozi usoro serotonin, nke n'aka nke ya na-eme ka ọnọdụ anyị dị mma.

Top 11 nri nwere nnukwu tryptophan dị ka USDA si kwuo ^[14]

Zọ dị irè iji dozie Serotonin

1. Oriri nke tii epupụta dika oji, oolong ma obu green tea na eme ka uche nke L-theanine di, nke bu amino acid. Ọ na - ebuli ọkwa 5-HT na ụbụrụ, si otú a na - akpata mmetụta dị jụụ ma dị jụụ. Green tii nwere ọnụ ọgụgụ kachasị elu nke L-theanine. Ọ bụ ya mere eji atụ aro ka ị na-enwe ya kwa ụbọchị iji belata nkụda mmụọ na ndapụ uche.

2. Turmeric nwere curcumin, ihe na-arụ ọrụ nke na-enyere serotonin aka ịnọ ogologo oge na ụbụrụ.

3. Magnesium, zinc na vitamin D na-enyere ndị neuron aka ịmịpụta serotonin, si otú a na-ebelata ohere nke ịda mba.

4. Rhodiola rosea extracts weghachite ogo nke 5-HT ma nyere ndị mmadụ na-arịa ụra ehighị ụra nke ọma, nrụgide na-adịghị ala ala, ọrịa bipolar na mmetụta na-adịghị agbanwe agbanwe.

5. Saffron, magnolia ogbugbo na ginger dị irè n'ịgwọ nsogbu uche, site na ịba ụba serotonin na ụbụrụ.

6. Enwere ike iji mmanụ dị mkpa dị ka lavender, rosemary, orange, pepemint, jojoba, wdg. Ha na-emewanye mgbasa ọbara ma na-egbochi ịmaliteghachi serotonin, si otú a na-eme ka antidepressant ha, àgwà ntụrụndụ.

Mgbanwe ndụ na-abawanye na Serotonin ^[12]

1. Mbelata nrụgide

Ahụ na-ewepụta homonụ cortisol n'oge nrụgide. Ọ bụrụ na mmadụ na-echegbukarị onwe ya oge niile, cortisol nwere ike belata oke ogo serotonin ya. Iji lụsoo àgwà nchegbu anyị ọgụ, anyị kwesịrị ịdị na-atụgharị uche kwa ụbọchị maka nkeji iri ruo iri na ise. Ide ede echiche ziri ezi na-enye aka n'ịgbasa nchekasị anyị gaa na nke okike. Kingụ ahịhịa ahịhịa, na-eri nri na-edozi ahụ bụcha akụkụ nke mgbanwe ndụ anyị siri ike.

2. Mmega ahụ

Ike ọgwụgwụ nke mmega ahụ nwere ike ime ka tryptophan dịkwuo elu, si otú a na-achịkwa serotonin n'ụbụrụ. Ọ dị mkpa ịrụ ọrụ ọbụlagodi ọkara ọkara elekere kwa ụbọchị. Ọ baghị uru ikwu, anyị nwere obi anụrị na obi ike n'ime. Serotonin na-eme ka obi dị anyị mma na ùgwù onwe onye. Ndị na-emega ahụ ugboro ugboro anaghị enwekarị ịda mbà n’obi.

3. Yoga na ntụgharị uche

Yoga na ntụgharị uche na-enyere aka ịchọta sackra chakra na ịhazi echiche anyị. Anyị na-amụta ileda ihe anya dị ka obere ma ghara ichegbu onwe anyị banyere obere ihe mgbochi. Ọ na - enyere aka ịmara onwe gị, nsogbu nsogbu, nnabata ihe ndị ọzọ, wdg. Nke a na - enyere anyị aka ịnọ ebe mgbakasị ahụ ọtụtụ oge. Ọ bụ ụzọ dị mma iji mee ka serotonin dịkwuo elu ma lụso nrụrụ uche ọgụ.

4. Ọrịa

Ndụmọdụ sitere n'aka ndị na-agwọ ọrịa na usoro nke ịlụ ọgụ nke uche na-abawanye ọrụ serotonin ma belata ohere nke ịda mbà n'obi na-adịghị ala ala.

5. Egwu na egwu ogwu

Achọpụtala egwu na-ewuli elu nke na-akpata mkpọtụ dị mma ka ọ bawanye ogo 5-HT. Gba egwu na-enyere mmụba nke tryptophan. N'ezie ụdị ụdị mmetụta uche ọ bụla na-enyere aka ime ka ọnọdụ anyị ka mma.

Ọgwụ Ngwọta Ahụ Dịkwuo Serotonin

1. Neurofeedback

Neurofeedback ^[10] a na-ejikarị na migraines, PTSD, ọrịa fibromyalgia. A na-etinye ebili mmiri EEG iji gbanwee ọrụ ụbụrụ anyị na omume anyị na cognition na-enwekwa mmetụta n'otu oge. Mgbe izu abụọ ma ọ bụ atọ nke ọgwụgwọ, onye ọrịa na-enwe obere nchegbu, ike ọgwụgwụ na nrụgide.

2. Ọgwụ ịhịa aka

Hịa aka na mmanụ ndị dị mkpa, mgbe ụfọdụ ọbụna mmanụ nkịtị na-ebelata homonụ cortisol ma na-eme ka ogo serotonin dị elu. Nke a na-enyere onye ahụ aka iru ala ma wetuo obi. Iji ya eme ihe mgbe nile na-arụpụta ihe n'ịlụso ịda mbà n'obi ọgụ.

ịhụnanya na ịhụnanya dị iche

3. Ọkpụkpụ acupuncture

Usoro ọgwụgwọ China oge ochie a na-enyere aka maka mmịfe ọbara dị mfe na belata ahụ ike. Nke a na - emewanye ọrụ serotonin na ọbara, si otú a na - akwalite ahụike ka mma ^{iri na otu} .

4. Ọgwụ ọkụ

Photobiomodulation ^[4] , nke a makwaara dị ka ọgwụgwọ na-egbuke egbuke, na-edozi ogo serotonin na ụbọchị ole na ole. Agbanyeghị, amabeghị mmetụta ndị dị n'akụkụ ojiji dị ogologo oge. Ọ bụrụ na ejiri ya maka obere oge, ha nwere ike ịgwọ ọrịa na-emetụta ụbụrụ.

Mmetụta Akụkụ nke ọkwa dị elu nke Serotonin

Ngafe oke nke 5-HT ^[13] nwere ike ibute ọrịa serotonin, nke bụ ọnọdụ na-eyi ndụ egwu. Enwere ike ibute ya site na ọgwụgwọ ịgwọ ọrịa ma ọ bụ agwakọta ọgwụ ọghọm na ọgwụ ọghọm. Nke a nwere ike ime ka obi na-atọ gị ụtọ, na-arụ ọrụ nke uche, na-agbanwe agbanwe. Onye ahụ nwere ike ịnata ịma jijiji na hyperreflexia.

Ọbụna ndị autistic na-ata ahụhụ site na ogo serotonin. Womenmụ nwanyị dị ime na-arịa ọrịa hyperserotonemia na-amụkarị ụmụ nwere ọrịa autism.

Ya mere, serotonin na-arụ ọrụ dị mkpa n'ịchịkwa nsogbu ọnọdụ uche na ọrụ mmetụta uche anyị. Dị usoro ọgwụgwọ monoamine ndị a dị mma iji bulie ume na ogo anyị. Ọ dịkwa anyị mkpa ime mgbanwe kwesịrị ekwesị na ndụ anyị, ịnagide nkụda mmụọ, nrụgide na ehighị ụra. Ma anyị kwesịrị ịkpachara anya ka anyị ghara ịgafe n'oké osimiri. Iguzozi dị mkpa.

Lelee Nkọwa Akwụkwọ

[1]Frazer A, Hensler JG. Serotonin. Na: Siegel GJ, Agranoff BW, Albers RW, et al., Ndị editọ. Neurochemistry Basic: Molecular, Cellular and Medical Akụkụ. Nke isii.
[abụọ]Jenkins, T. A., Nguyen, JC, Polglaze, K. E., & Bertrand, P. P. (2016). Mmetụta nke Tryptophan na Serotonin na Ọnọdụ Uche na Cognition nwere Ọrụ Omume nke Gut-Brain Axis. Nri, 8 (1), 56.
[3]Iheanyichukwu JD. (1988). Carbohydrate ingestion na ụbụrụ serotonin njikọ: mkpa ka a na-etinye akara njikwa maka ịchịkwa ingestion carbohydrate, na mmetụta nke oriri aspartame. Bunye 1, 35-41
[4]Tomaz de Magalhães, M., Núñez, S. C., Kato, I. T., & Ribeiro, M. S. (2015). Igwe ọkụ na-agbanwe ogo nke serotonin na ọbara na-asọba n'ime ụmụ nwanyị nwere isi ọwụwa. A mbido ọmụmụ. Usoro ihe omumu na ogwu (Maywood, NJ), 241 (1), 40-5.
[5]Messina M. (2016). Soy na Mmelite Ahụike: Nyocha nke Clinical na Epidemiologic Literature. Nri, 8 (12), 754.
[6]Ko, S. H., Park, J. H., Kim, S. Y., Lee, S. W., Chun, S. S., & Park, E. (2014). Antioxidant mmetụta nke akwụkwọ nri (Spinacia oleracea L.) Ntinye na Hyperlipidemic Rats. Mgbochi na-egbochi nri na sayensị nri, 19 (1), 19-26.
[7]Perveen, T., Haider, S., Zuberi, NA, Saleem, S., Sadaf, S., & Batool, Z. (2013). Ọganihu 5-HT Na-esote Nchịkwa Na-emegharị nke Nigella sativa L. (Mkpụrụ Black) Mepụta Mkpụrụ Mgbochi Ọgwụ na Rats. Ọgwụ ndị ọkà mmụta sayensị, 82 (1), 161-70.
[8]Grobe, W (1982) .Nrụ ọrụ nke serotonin na mkpụrụ nke walnuts. Ọkpụkpụ ọgwụ. 21 (4), 819-822.
[9]Ndị na-akpa ákwà, Samantha & Laporta, Jimena & Moore, Spencer & Hernandez, Laura. (2016). Serotonin na calcium homeostasis n'oge mgbanwe oge. Endocrinology nke anụ ụlọ. 56. S147-S154.
[10]Hammond, D. (2005). Neurofeedback na nchegbu na nsogbu na-emetụta. Icslọ ọgwụ psychiatric ụmụaka na ndị nọ n'afọ iri na ụma nke North America. 14. 105-23, vii.
iri na otuLee, Eun & Warden, Sherry. (2016). Mmetụta nke acupuncture na serotonin metabolism. Akwụkwọ akụkọ European Journal of Medicine. 8, (4).
[12]Lopresti, AL, Hood, SD, & & Drummond, PD. (2013) .Nyochaa nke ihe ndị na-eme ka ndụ na-eso ụzọ ndị dị mkpa metụtara isi ịda mbà n'obi: Nri, ụra na mmega ahụ. Akwụkwọ nke Ọrịa Na-emetụta. 148 (10), 12-27.
[13]Crockett, M. J., Siegel, J. Z., Kurth-Nelson, Z., Ousdal, O. T., Akụkọ, G., Frieband, C., Grosse-Rueskamp, J. M., Dayan, P.,… Dolan, R. J. (2015). Mmetụta nke Serotonin na Dopamine Na-agbasa na Uru nke Nsogbu na Mkpebi Mkpebi. Nhazi oge a: CB, 25 (14), 1852-1829.
[14]Tryptophan, USDA Food Composition Databases. Ngalaba Ngalaba Na-ahụ Maka Ọrụ Ugbo na United States.