UMary Allen
Izifo zempucuko zidla ngokubangelwa kukungondleki. Ukuba asinazo izondlo, siyagula.
Kodwa isondlo sikwanxulumene ngokusondeleyo nengqondo yethu. Ukukwazi ukuzikisa ingqondo, ukudandatheka, okanye ukuba ndlongondlongo kunokunxulumana ngokuthe ngqo nokutya esikutyayo.
Ebantwini, siyazi ukuba kubaluleke kangakanani ukutya okufanelekileyo kumntu ophilayo. Kunjalo nakwizinja zethu.
Iingxaki zokuziphatha ngesiquphe zinokubangelwa kukunqongophala kwe-serotonin, kodwa zinokulungiswa ngesicwangciso sokutyisa esifanelekileyo.
Inja enoburhalarhume okanye eyoyikayo ayiziva kakuhle. Njengathi bantu, iingxaki zokuziphatha ezinjeni zinokunxulunyaniswa nokuba ibhalansi ye-serotonin ayilungelelananga.
Yintoni i-serotonin
I-Serotonin, eyaziwa ngcono njengehomoni yolonwabo, yi-neurotransmitter eveliswa kwingqondo. I-neurotransmitters zizinto zezithunywa ezithumela ulwazi ukusuka kwiseli yemithambo-luvo ukuya kwenye iseli.
Ukuze isithandwa sethu silungelelane kwaye sonwabe, ingqondo yakhe kufuneka ivelise i-serotonin eyaneleyo. Ukunqongophala kwale nto kukhokelela ekubeni ndlongondlongo, ukungxama, ukuphazamiseka kwengqwalasela, okanye ixhala.
Izinja ze-hyperactive nazo zinokubandezeleka ngenxa yokunqongophala kwe-serotonin. Uninzi lwezi zinja kwakhona uvakalelo kakhulu intlungu kunye neemvakalelo kakhulu.
I-Tryptophan iba yi-serotonin
Umzimba wenja uvelisa ihomoni yolonwabo kwi-amino acid L-tryptophan, njengesandulela se-serotonin. Le amino acid ibhekiswa kwingqondo.
I-L-tryptophan ifumaneka ikakhulu kwi Ukutya okuneprotheyini eninzi okufana nenyama kunye namandongomane. Ngoku unokucinga ukuba ukutya okuneprotheyini eninzi ngokwaneleyo ukuba umzimba wenja uvelise i-serotonin eyaneleyo. Ngelishwa, oku akunjalo.
Idabi kumqobo wegazi-ubuchopho
Ngokutya, ezinye ii-amino acids ezibalulekileyo nazo zifakwe, ekufuneka zifakwe kwingqondo. Kukho ukhuphiswano lokwenene kwi-blood-brain barrier. Ngoko ke kubalulekile ukwenza kube lula ukuba i-substance L-tryptophan ifikelele kwingqondo kwaye imise ezinye ii-amino acids.
Kulapho iicarbohydrates zingena khona. Ukutya kwe-carbohydrate kubangela ukuveliswa kwe-insulin. Le insulin ichaphazela ii-amino acids ezikhuphisanayo kwaye zithunyelwa kwimisipha.
Oku kuvumela i-L-tryptophan ukuba ingene kwingqondo ngokulula kwaye ekugqibeleni iguqulelwe kwi-serotonin. Umcimbi wonke yinkqubo yeekhemikhali enzima kakhulu.
Iikhabhohayidrethi ezinjeni zibalulekile
So iicarbohydrates ziyinxalenye ebalulekileyo lokutya kwezinja. Kodwa ayizizo zonke iicarbohydrates ezifanelekileyo.
Kwimeko nayiphi na into, ungadli umbona ukuba unenja eneengxaki zokuziphatha. Umbona utyebe kakhulu i-amino acids "engalunganga" ekhuphisana ne-L-tryptophan.
Kwizinja ezivakalelwa kukunqongophala kwe-serotonin, umbona unokuba nefuthe elichasayo. Sebenzisa iifatata, izaqathe, okanye ilayisi endaweni yoko.
Vitamin B6 ikwabaluleke kakhulu kwimveliso ye-serotonin. Ifumaneka kakhulu kwinkukhu, isibindi, Intlanzi, kunye neentlobo ezininzi zeziqhamo kunye nemifuno kwaye akufanele iphoswe ekutyeni.
Izizathu zomzimba zokunqongophala kwe-serotonin
Ukongeza kuxinzelelo kunye nokuvuselela, ukungabikho kokuzivocavoca, okanye ukutya okungafanelekanga, ukungabikho kwe-serotonin kunokuba nezizathu zomzimba. Idlala lengqula elingasebenzi kakuhle linokubangela ukuba inja ivelise i-serotonin encinane kakhulu.
Ukuba inja yakho iziphatha ngendlela eyoyikayo okanye enobudlova, soloko uzama ukufumanisa ukuba yintoni ebangele oko kuqala.
Ukuba inja yakho ibonisa iingxaki zokuziphatha ezingaqondakaliyo, ukutyelela kwi-vet kuyimfuneko. Emva koko unokucutha okanye ukhuphe ukusilela kwe-serotonin njengesizathu.
Uviwo olucokisekileyo kunye Ubalo lwegazi luya kunika ulwazi malunga nokuba ukungabikho kwe-serotonin kungunobangela wokuziphatha ngokugqithisileyo.
Ukuba iingxaki zokuziphatha zihambelana nokutya, isicwangciso sokutya esikhethekileyo kunye nomlinganiselo ofanelekileyo wokutya kunye nomsebenzi ofanelekileyo womzimba unokuqinisekisa ukuba inja iphendula ngokuzola kwakhona.
Ukuba kuyimfuneko, i-vet inokumisela amalungiselelo akhethekileyo kunye ne-L-tryptophan.
Ukuqaphela ukuphazamiseka kokuziphatha
Ngalo lonke ixesha khumbula ukuba ingxaki yokuziphatha ayinakusuka nje "ityiswe". Zama ukubandakanya indawo esingqongileyo yesilwanyana.
Ukuzivocavoca okuninzi okulungiselelwe inja kwaye kumnandi kunceda inja ukuba ilungelelane. Kwimeko yeengxaki ezinzulu, izizathu ongenakukwazi ukuziqonda, isazi sengqondo senja lukhetho oluhle. Ngokudibeneyo wena kunye nomntu omthandayo ninokufumana ngokukhuselekileyo iingxaki phantsi kolawulo.
Umbuzo obuzwa rhoqo
Ndazi njani ukuba inja yam ineengxaki zokuziphatha?
Ukuphazamiseka kokuziphatha ezinjeni kukuziphatha okutenxa kakhulu kwindlela yokuziphatha eqhelekileyo kwaye kuthintele inja, umz. B. ekuzigcineni, ekuzaleni, okanye ekusukeleni iimfuno eziqhelekileyo.
Zithini iingxaki zokuziphatha kwenja?
Iingxaki eziqhelekileyo zokuziphatha zezi:
Ukungahambelani okuncinci njengokungathobeli, ukungabikho kokukhuthaza, ukuziphatha kakubi, okanye ukungonelanga kwe-leash yokuphatha inja kunokulandelwa kwiimpazamo ezincinci zemfundo okanye ukungaqondi kakuhle ekunxibelelaneni kwenja yabantu.
Kutheni inja yam isebenza kangaka?
Xa izinja zisebenza ngendlela engaqhelekanga, oko kunokubangelwa kukwaliwa, ukuphambana kwengqondo, okanye ukwenzakala. Kwiimeko zomntu ngamnye, ukuphazamiseka kwehomoni, umona, ukuvuvukala, uxinzelelo, intlungu yesisu, okanye ityhefu zizizathu ezinokwenzeka.
Ngaba inja inokugula ngengqondo?
Kakade ke, inja eyayisempilweni ekuqaleni inokugula ngengqondo. Unobangela woku kudla ngokuba sisimo sengqondo, esingahambelani neemfuno zesilwanyana,” utshilo ugqirha wezilwanyana. Iziganeko ezihlasimlis’ umzimba ezinjengokwahlukana okanye ukufelwa zizalamane ezisondeleyo zisenokubangela udandatheko nezinye izinto ezinjalo.
Ngamanye amaxesha kuthatha ngaphezu koqeqesho jikelele ukubuyisela inja kwisimo sangaphambili. Iinzame zokunyanga izinja ezineengxaki ezinamandla zokuziphatha aziphumeleli ngenxa yokuba ezi zinja azifuni mqeqeshi wezinja kodwa umqeqeshi we-resocialization.
Yintoni unyango lwenja yokuziphatha?
Unyango lokuziphatha lujolise ekunciphiseni kakhulu okanye nasekupheliseni ukwenzeka kwengxaki yokuziphatha okanye ukuphazamiseka kokuziphatha ukufezekisa umgangatho ongcono wobomi benja okanye ikati kunye nomnini wayo.
Kukuphi ukutya okuzolileyo izinja?
Iinkukhu kunye nenyama yenkomo, umzekelo, ziintlobo ezingathandekiyo zenyama xa kuziwa ekwakhiweni kwakhona kwe-serotonin kunye ne-quasi-de-stressing inja. I-Turkey kunye negusha, umzekelo, iqulethe i-tryptophan eninzi kwaye inokukhuthaza ukwakhiwa kwe-serotonin.
Yintoni eyenziwa yi-tryptophan ezinjeni?
Ubonelelo olwandisiweyo lwe-tryptophan kuthiwa lunyusa inqanaba le-serotonin kwaye ngale ndlela kunciphisa ixhala kunye nobundlongondlongo. Ukongeza, kuthiwa i-tryptophan inefuthe lokuthomalalisa, eliya kunceda izinja ezixinezeleke ngokukhawuleza kwaye kwiimeko ezixinzelelekileyo.