Nws hloov tawm tias muaj cov khoom uas tuaj yeem txhim kho peb lub siab. Serotonin yog ib hom tshuaj lom neeg tshwj xeeb, uas paub tias muaj qhov zoo rau lub hlwb, thiab hauv particular, ntawm peb lub siab. Saib xyuas qhov kev tshuav ntawm serotonin nyob rau hauv lub cev pab peb nyob twj ywm. Qhov yeeb tshuaj no txhawb nqa kev puas siab ntsws, thiab kev tswj hwm, muaj zog tiv thaiv kev ntxhov siab thiab kev nkag siab zoo. Kuv xav nthuav tawm cov khoom noj khoom haus uas pab txhawb nqa qib ntawm serotonin, thiab thiaj li ua kom lub txiaj ntsim zoo.
Kaum khoom uas ua kom peb lub siab zoo
Serotonin yog ib qho tseem ceeb ntawm neurotransmitter. Nws yog ib qho tshuaj uas muaj feem xyuam nrog kev sib kis ntawm cov chaw tawm ntawm ib cheeb tsam ntawm lub hlwb mus rau lwm tus. Ntawm lub hlwb hlwb (li 40 plhom), feem ntau yog ncaj qha lossis tsis ncaj nraim los ntawm serotonin. Lawv kuj xa mus rau lub hlwb uas muaj lub luag haujlwm rau kev xav, kev ua plees ua yi, kev ua haujlwm, kev pw tsaug zog, kev pw tsaug zog, kev muaj peev xwm kawm, nrog rau kev nco, kev tswj kub, kev coj tus cwj pwm. Raws li cov kws tshawb fawb pom, feem ntau ntawm cov tshuaj tiv thaiv ntawm cov tshuaj tiv thaiv (pharmaceuticals) yog raws li kev txhim kho cov kev xav tau ntawm tib neeg kab mob ntawm serotonin.
Ib qho tseem ceeb ntawm qhov kev txhawb nqa kev noj zaubmov uas muaj kabmob ntses ntawm serotoninomymete. Tryptophan, ib qho amino acid, yog suav tias yog "cov ntaub ntawv siv khoom" uas tib neeg lub cev siv los tsim tshuaj serotonin. Khoom nrog ib tug high school cov ntsiab lus ntawm tryptophan yog: khoom noj khoom haus, nqaij qaib nqaij, ceev. Thiab los txhawb qhov sib npaug ntawm lub hlwb cov khoom noj nyob hauv kev noj haus, nws pom zoo kom muaj zaub mov muaj nplua nuj nyob rau hauv tryptophan, thiab lwm yam kev xav rau kev noj haus tib neeg.
- Sunflower noob thiab cov noob txiv - cov kws tshawb fawb ntawm University of Barcelona tau pom tias cov neeg uas haus cov nqaij almonds, Brazilian thiab walnuts muaj qhov siab tshaj plaws ntawm metabolites (cov no yog intermediates ntawm metabolism) ntawm serotonin. Tsuas yog peb caug grams ntawm ib hom tshuaj sib xyaws ntawm ib hnub twg thiaj li yuav pab tawm tsam kev rog. Lawv txo cov ntshav siab, nrog rau cov ntshav qab zib.
- Hauv cov ntses los ntawm cov seas hauv qab no, piv txwv, ntses liab thiab tuna muaj cov roj fatty acids uas pab txo cov kev mob tshwm sim ntawm kev nyuaj siab. Cov kev tshawb fawb tsis ntev los no ntawm University of Pittsburgh pom tias cov neeg koom hauv cov kev tshawb fawb tshwj xeeb nrog ntau tshaj cov fatty acids (omega-3) muaj cov tsos mob ntawm kev nyuab siab, thiab zoo li qhov kev xav zoo ntawm lub ntiaj teb.
- Docosahexaenoic acid (lub cev rog polytysaturated fatty acid, DHA) nyob hauv ntau hom khoom noj khoom haus. Nyob rau hauv kev, lub qe enriched nrog no acid yog suav hais tias yog ib qhov chaw ntawm tryptophan thiab proteins. Cov kev tshawb fawb tau tsim kom cov neeg uas noj qe rau tshais noj ntau txaus, uas txhais tau hais tias lawv xav tau cov calorie tsawg dua piv rau cov neeg noj tshais tau tsim los ntawm cov khoom uas muaj cov ntsiab lus siab ntawm carbohydrates, piv txwv li, hmoov nplej.
- Lwm cov nplua nuj ntawm cov fatty acids uas yog lub seminal. Lawv kuj muaj magnesium, B pawg vitamins - cov tshuaj uas pab daws kev ntxhov siab.
- Cov kua qaub yog islavlavones nce lub siab, thiab tswj cov kev puas hlwb. Xws li cov zaub mov kuj yog ib qhov chaw ntawm cov neeg tsis noj nqaij (los yog tsis yog cholesterol), uas txo txoj kev pheej hmoo ntawm cov hlab plawv. Xws li hauv koj cov khoom noj txhua hnub uas muaj kua, piv txwv li, kua mis thiab nws cov derivatives: tofu, miso, tempeh.
- Cov txiv hmab txiv ntoo thiab zaub kuj paub zoo kom noj qab haus huv. Noj cov asparagus, chickpeas, taum, lentils, zucchini thiab qos yaj ywm (qhov no yog qos qos). Txhob tsis pom cov zaub nplooj (nplua nuj hauv magnesium), txiv apples, txiv tsawb, txiv ntseej thiab txivneej.
- Avocados - ua ntej koj yuav tsis kam nws, vim hais tias nws yog ib qho khoom kub-calorie uas muaj cov rog. Txawm li cas los xij, ntawm qhov tod tes, cov txiv no kuj muaj omega-3, amino acids, potassium thiab antioxidants.
- Tag nrho cov nplej yuav ua kom zoo dua tuaj. Tsis txhob noj, ua ntsej muag ua tiav (paub tias yuav pab txo lub zog). Thiab es tsis txhob nws, tag nrho cov nplej. Qhov no yog qoob txhuv qos, xim av daj, barley, polbu (vippshenica). Cov roj hmab tsis muaj roj, yuav pab kom peb txoj kev loj hlob zoo, txhawb nws txhua hnub, es tsis txhob hnov qab lub zog ntawm koj lub zog thaum koj siv cov hmoov nplej dawb los yog cov suab thaj yooj yim.
- Qaib ntxhw thiab lwm hom noog uas muaj cov kabmob tsis muaj rog dawb, thiab cov roj ntsha tuaj yeem. Xws li ib mienis kiag li yeej muaj tseeb. Txawm li cas los xij, ua raws li txoj cai tswjfwm, kev noj zaubmov uas muaj cov kua qaub (Aramidon) (AA), nrog rau cov khoom noj tsiaj. Ntau cov kev tshawb fawb pom tias hloov mus rau cov khoom noj cog qoob loo tuaj yeem pab tswj kom muaj kev zoo siab. Tab sis muaj ib tug noog nyob rau hauv koj tus noog noj, xyuas kom tseeb tias cov zaub mov koj haus, cov tshuaj uas tau tawg qhov seem ntawm serotonin, tsis muaj.
- Dub chocolate yog ib yam khoom uas muaj antioxidantresveratrol. Xws li ib yam khoom hauv tib neeg lub hlwb nce cov xov tooj ntawm endorphins thiab serotonin, uas tsim kho mus ob peb vas. Nws yog ib qho tseem ceeb kom nco ntsoov tias cov koob tshuaj pom zoo yog txog 30 gram ib hnub (tab sis tsis vuas).