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Ka home Ola Meaʻai kūpono Nutr lekhaka-Swaranim sourav Na Swaranim sourav ma Ianuali 3, 2019

ʻO Serotonin kahi monoamine ^[1] , a i ʻole kau wale i kahi kemika, hana i ke ʻano o ka neurotransmitter. ʻIke ʻia ia i ka lolo, akā i nā kau liʻiliʻi i ka uhi ʻana o ka ʻōpū a me nā pā koko. ʻEpekema, inoa ʻia ʻo 5-hydroxytr Egyptamine, a i ʻole 5-HT, akā no ka ʻike maʻamau ua kapa ʻia ʻo ia ka 'kemikali hauʻoli'.

Nā hana a Serotonin

Ma muli o ka lawe ʻana i nā leka mai kahi ʻāpana o ka lolo i kahi ʻē aʻe pili ʻia i nā ʻano hana āpau ^[1] e pōloli, pono i ka naʻau, kaʻa, ʻike a me nā hana aunoa. Hoʻopili ia i nā pōpō hiamoe o ke kanaka. Hoʻopili ʻia ka uaki kūloko me nā pae serotonin. ^[elua] He mea nui nō hoʻi kēia kemika i ka hoʻoponopono ʻana i ke ʻano - hauʻoli, kaumaha, hopohopo wale nō kekahi mau ʻano o kāna ʻano mehana.

I loko o ka ʻōpū, kōkua ia me ka maʻalahi o ka ʻōpū a me ka digestion. Kōkua ia i nā kīʻaha koko i ka hoʻopili ʻana i ka manawa kūpono e kōkua ai me ka hoʻōla wikiwiki ʻana i nā scars a me nā ʻeha. Mālama ia i nā kiʻekiʻe o ke koko e pahu i nā meaʻai malignant i ka wā o ka diarrhea a i ʻole ka nausea. Hāpai pū kekahi i nā iwi olakino a ikaika.

He kuleana nui ko Serotonin i ko mākou ola wahine. Mālama nā pae haʻahaʻa o kēia hormone i ka libido kiʻekiʻe.

Nā meaʻai e hoʻonui ai i nā pae Serotonin

ʻO mākou ka mea a mākou e ʻai ai. ʻO ka nui o nā mea ʻai a palai, nā mea pono ʻole a mākou e ʻai ai, ʻo ke kiʻekiʻe ke kūlana o ke kaumaha, lohi a me nā manaʻo maikaʻi ʻole. Ke komo nei mākou i nā meaola, mea ʻai kūpono e hānai pono iā mākou a pau, ua ʻoi aku ka maikaʻi o ke kakali o ka noho ʻana i kahi kūlana 'maikaʻi'.

1. ʻO Tofu

ʻOiai tofu ^[5] ʻaʻohe ona serotonin pololei, he ʻekolu mau pūhui i loaʻa ʻo ia ʻo tryptophan, isoflavones a me nā huʻihue paʻakikī e hana nui i ka hana kemika. ʻO Tofu kahi kumu maikaʻi loa o ka protein-based protein. Hāʻawi kahi kīʻaha o ka tofu ma kahi o 89 kenetene o ka tryptophan.

Hoʻonui ka Isoflavones i ka pae o ka protein transporter serotonin. Eia nō hoʻi, noho nā ʻōpelu paʻakiki paʻakikī no kahi wā ʻoi aku ka lōʻihi i ke koko a mai haki maʻalahi. ʻIke ʻia e hoʻonui i ka hana ʻana o kēia monoamine i ka lolo. Ke hana pū nei kēia mau hui ʻekolu i nā pōʻaiapuni o ke ʻano a me nā hormones sex.

2. Salemona

ʻO Salemona kekahi o nā kumu waiwai o ka protein no nā mea aloha iʻa iʻa. Hāʻawi ia i ke kūpaʻa maikaʻi a ʻike ʻia hoʻi ma ke ʻano he aphrodisiac. Loaʻa iā ia he nui maikaʻi o ka omega-3 fatty acid e kōkua i ka hana o serotonin. ʻO ka hoʻokuʻu ʻana o 5-HT i kā mākou kōkua koko i ka hoʻoponopono ʻana i ka libido.

3. Nut

Aia kekahi ʻano ākea o nā hua kukui ^[8] loaʻa maʻalahi e like me nā ʻalemona, macadamia a me nā hua paina. Loaʻa iā lākou kahi nui nui o ka omega-3 fatty acid, kahi e kōkua ai i ka hoʻokuʻu ʻana o serotonin i loko o ke kahe o ke koko. Wahi a kahi hoʻokolohua i mālama ʻia ma waena o nā hui ʻelua o ka poʻe, ʻo kēlā me kēia kanaka i hoʻopau i nā walnuts no ʻewalu pule ua hoʻomaikaʻi ʻia ka helu Mood Disturbance. Eia nō naʻe, hana nā ʻano ʻokoʻa i nā pae dissimilar o 5-HT.

4. Nā hua

Nui a hewahewa nā koho i ka mākeke ke hiki mai i nā hua ʻai ^[7] . ʻO kekahi o nā mea maʻamau ka ʻumeke, ka wai, ka palaʻai, ke olonā, ka sesame, ka chia, nā hua basil, a pēlā aku. Loaʻa i kēia mau mea āpau nā pae maikaʻi o ka omega-3 fatty acid, kahi e hoʻoponopono ai i ka hana o ka serotonin. Eia kekahi, ʻo ka hua ʻeleʻele a i ʻole cumin ʻeleʻele he pākēneka maikaʻi o ka tryptophan e hoʻonui ai i ka pae o ka lolo 5-HT.

5. Tureke

Aia i loko o Turkey nā pae tryptophan ma mua o ka moa a puaʻa paha. Loaʻa iā ia nā pae maikaʻi o nā amino acid ʻē aʻe pū kekahi. Ke hui ʻia ka ʻiʻulu kuhukukū me kekahi kumuwaiwai karbohidrat, ʻoi aku ka maikaʻi o ka hoʻonui ʻana i nā pae o ke serotonin i ka lolo, no laila e hauʻoli ai mākou, a hiamoe paha hoʻi.

6. Nā lau lau lau

ʻO ka ^[6] ʻO nā greens ma kā mākou pā saladi he nui nā keu pono. ʻAʻole waiwai wale lākou i ka fiber a me nā minelala, akā loaʻa pū lākou i nā waikawa momona momona. ʻO Brussels sprouts, kale a me ka spinach kahi pākēneka maikaʻi o ka alpha-linolenic acid, ka mea e kōkua ai i ka hana o ka serotonin.

7. waiu

Waiu ^[9] a loaʻa nā huahana waiū ʻē aʻe i ka alpha-lactalbumin, kahi kiʻekiʻe i ka tryptophan. ʻO ia ke kumu e ʻōlelo ʻia ai kahi kīʻaha mahana o ka waiū ma mua o ka hiamoe ʻana, ʻoiai ka mea e hoʻoulu ai i ka serotonin, a hana mākou iā dozy. Hiki i nā wahine ke ʻike nei i ka maʻi premenstrual ke hoʻopau i ka waiū i nā manawa āpau e hoʻomaikaʻi ai i ka huhū o ka naʻau, ka hiamoe hewa ʻole a me ka makemake ʻana i nā huehue.

8. Huamoa

ʻO nā hua manu kahi kumu maikaʻi loa o ka protein maʻemaʻe a loaʻa pū kekahi iā lākou nā amino acid pono a me nā waikawa momona. ʻO nā hua manu ka tryptophan kiʻekiʻe a kūpono no ka mālama ʻana i nā pae serotonin i loko o kā mākou kino.

9. Keiki

Keiki ^[9] ʻo ia kekahi huahana waiū e loaʻa ai ka alpha-lactalbumin. ʻAʻole kiʻekiʻe loa ka pākēneka o ka tryptophan, akā hāʻawi ia i kahi hapa ʻoluʻolu e kaulike i nā pae 5-HT.

10. Nā hua

ʻO ka maiʻa, plum, mangoes, pineapples, kiwi, honeydew a me ka grapefruit e hana pono i ka serotonin ma muli o ko lākou kiʻekiʻe kiʻekiʻe. ʻO nā hua e like me nā ʻōmato a me nā avocado ka mānoanoa i nā meaola, i kōkua i ka hoʻomohala a me ke kaulike o nā pae 5-HT.

11. Popopona

Aia i loko o Popcorn nā huehue momona me ka papa kuhikuhi glycemic haʻahaʻa. Hoʻoponopono kēia mau ʻōpelu i ke kahe o ke serotonin, kahi e hoʻonui ai i ko mākou ʻano.

Nā meaʻai 11 kiʻekiʻe i loaʻa ka tryptophan kiʻekiʻe e like me USDA ^[14]

Nā ala kūpono e kaulike ai iā Serotonin

1. ʻO ka ʻai ʻana i nā lau tī e like me ka ʻeleʻele, oolong a me nā tī ʻōmaʻomaʻo e hoʻonui ai i ka nui o ka L-theanine, a he waikawa amino ia. Hāpai ia i nā pae 5-HT i ka lolo, no laila, e hoʻonā i ka hopena hoʻomaha a me ka hōʻoluʻolu. ʻO ke kī ʻōmaʻomaʻo ka nui loa o L-theanine. ʻO ia ke kumu e ʻōlelo ʻia e loaʻa iā ia i kēlā me kēia lā e hōʻemi i ke koʻikoʻi a me nā haʻihaʻi noʻonoʻo.

2. Aia ka turmeric i ka curcumin, kahi mea hana i kōkua i ka serotonin e noho mau no ka manawa lōʻihi i ka lolo.

3. ʻO ke kolamu magnesium, zinc a me ka wikamina D kōkua i nā neurons e hana i ka serotonin, no laila e hoʻohaʻahaʻa i nā manawa o ke kaumaha.

4. Hoʻihoʻi nā Rhodiola rosea i nā pae maʻamau o 5-HT a kōkua i ka poʻe e ʻeha nei i ka hiamoe ʻole, ke koʻikoʻi koʻikoʻi, nā maʻi bipolar a me nā manaʻo kūpaʻa ʻole.

5. Kūpono ka saffron, magnolia bark a me ka ginger i ka mālama ʻana i nā maʻi noʻonoʻo, e ka hoʻonui ʻana i ka serotonin i ka lolo.

6. ʻO nā aila nui e like me ka lavender, rosemary, ʻalani, peppermint, jojoba, a pēlā aku, hiki ke hoʻohana ʻia no ka lomilomi lauoho a me ka ʻili. Hoʻonui lākou i ke kahe o ke koko a ālai i ka lawe hou ʻana o ka serotonin, no laila ke kahakaha ʻana i kā lākou antidepressant, nā ʻano hoʻomaha.

Hoʻololi ka nohona e hoʻonui iā Serotonin ^[12]

1. Ka hoʻohaʻahaʻa koʻikoʻi

Hoʻokuʻu ke kino i nā hormona cortisol i ka manawa o ke koʻikoʻi. Inā hopohopo pinepine ke kanaka, hiki i ka cortisol ke hāʻule nui i kāna mau pae serotonin. E hakakā i ko mākou ʻano maʻamau, pono mākou e hoʻomaʻamaʻa i kēlā me kēia lā no ka ʻumi a ʻumikūmālima mau minuke. ʻO ka noʻonoʻo ʻana i ka manaʻo maikaʻi ka mea kōkua i ke kele ʻana i ko mākou koʻikoʻi i kahi hoʻokalakupua hou aʻe. ʻO ka inu ʻana i nā tī tī, ka ʻai ʻana i nā meaʻai momona nā ʻāpana āpau o kā mākou nohona olakino e loli.

2. Hoʻomaʻamaʻa

Hiki i ka luhi ke hana ʻia e hoʻonui i nā pae o ka tryptophan, no laila ke kaohi nei i ka serotonin i ka lolo. He mea nui ka hana ʻana no ka hapalua hola i kēlā me kēia lā. Pono ʻole e ʻōlelo, ʻike mākou hauʻoli a hilinaʻi i loko. Hoʻonui ka Serotonin i ko mākou ʻano a me ko mākou manaʻo iho. ʻO ka poʻe hoʻomaʻamaʻa pinepine ʻaʻole hiki ke kaumaha.

3. Yoga a me ka noʻonoʻo

Kōkua ʻo Yoga a me ka noʻonoʻo i ka loaʻa ʻana o kā chakra kapu a me ke kaulike ʻana i ko mākou mau manaʻo. Aʻo mākou e lawe māmā i nā mea a ʻaʻole hopohopo no nā mea liʻiliʻi. Kōkua ia i ka ʻike pilikino, ka hoʻoponopono pilikia ʻana, ka hoʻomaʻamaʻa kūlohelohe, a pēlā aku. A pēlā mākou e aʻo ai e noho stress ʻole i ka hapa nui o nā manawa. He ala maikaʻi ia e hoʻonui ai i ka serotonin a me ka hakakā ʻana i ke kaulike ʻole o ka noʻonoʻo.

4. Psychotherapy

ʻO ke aʻo ʻana mai nā mea hoʻoponopono i ka wā o ke kaua ʻana i nā maʻi noʻonoʻo e hoʻonui ai i ka hana serotonin a hoʻemi i nā manawa o ke kaumaha mau.

5. Hoʻokani mele a me ka hulahula

ʻO ka hoʻoneʻe ʻana i nā mele e hoʻokumu i nā haʻalulu maikaʻi i ʻike ʻia e hoʻonui i nā pae 5-HT. Kōkua ka hulahula me ka hoʻonui ʻia o ka tryptophan. ʻOiaʻiʻo kōkua kekahi ʻano o ka mana hana i ka hoʻomaikaʻi ʻana i ko mākou ʻano.

Nā Hana Kino e Hoʻonui i ka Serotonin

1. ʻO Neurofeedback

ʻO Neurofeedback ^[10] Hoʻohana mau ʻia ma migraines, PTSD, fibromyalgia syndrome. Hoʻopili ʻia nā nalu EEG e hoʻololi i ka hana lolo i kā mākou lawena a me kā mākou ʻike i ka manawa like. Ma hope o ʻelua a ʻekolu mau pule o ka mālama ʻana, ʻemi ka mea hoʻomanawanui i ka hopohopo ʻole, ka luhi a me ke koʻikoʻi.

2. Hoʻoponopono lomilomi

ʻO ka lomilomi me nā aila pono, i kekahi manawa a ʻo ka aila maʻamau ka hoʻēmi i ka hormone cortisol a hoʻonui i ka pae serotonin. Kōkua kēia i ke kanaka e hoʻomaha a hoʻomaha. Hoʻonui ka hoʻohana maʻamau i ka hakakā ʻana i ke kaumaha.

ʻO ka pauka paʻa a me ka soda ka like

3. ʻOihana

Kōkua kēia lāʻau lapaʻau Kina kahiko no ka maʻalahi o ke kahe o ke koko a hoʻomaha i nā mākala koʻikoʻi. Hoʻonui kēia i ka hana serotonin i ka serum, no laila e hoʻonui ai i ke olakino maikaʻi ^{[umikumākahi]} .

4. ʻAlamu māmā

ʻO Photobiomodulation ^[4] , i kapa ʻia ʻo Bright Light Therapy, ke kaulike i nā pae serotonin i loko o kekahi mau lā. Eia nō naʻe, ʻike ʻole ʻia nā hopena ʻaoʻao ma ka hoʻohana wā lōʻihi. Inā hoʻohana ʻia no kahi pā pōkole, hiki iā lākou ke mālama pono i nā maʻi bipolar.

Nā ʻaoʻao ʻaoʻao o nā pae kiʻekiʻe o Serotonin

Nā pae kiʻekiʻe o 5-HT ^[13] hiki ke hana i ka maʻi serotonin, kahi ʻano hoʻoweliweli o ke ola. Hiki ke kumu ʻia i kekahi e nā lāʻau lapaʻau a i ʻole ka hui wale ʻana o nā lāʻau leʻaleʻa a me nā lāʻau. Hiki i kēia ke kumu i ka pīhoihoi nui, ka hana noʻonoʻo ʻole, ke kūlana noʻonoʻo hemahema. ʻIke paha ke kanaka i ka haʻalulu ikaika a me ka hyperreflexia.

ʻOiai ka poʻe autistic e ʻeha i nā kiʻekiʻe o serotonin. Hāpai nā wahine hāpai i ka hyperserotonemia i nā keiki i loaʻa i ka autism.

No laila ma ke ʻano holoʻokoʻa, he mea nui ka serotonin i ka kaohi ʻana i ko mākou ʻano maʻi a me ka hana naʻau. ʻO kahi mea kūpono o kēia meaʻai momona monoamine maikaʻi e hoʻonui i kā mākou ikehu a me ka pae positivity. Pono mākou e hana i nā loli kūpono i ko mākou nohona, e kū ai i ke kaumaha, ke koʻikoʻi a me ka hiamoe ʻole. Akā e mālama pono mākou ʻaʻole e hele i ka moana. He mea nui ke kaulike.

Nānā i nā ʻatikala

[1]ʻO Frazer A, ʻo Hensler JG. Serotonin. I: Siegel GJ, Agranoff BW, Albers RW, a me nā mea hoʻoponopono. ʻO Neurochemistry maʻamau: Molecular, Cellular a me nā ʻaoʻao Lapaʻau. Hoʻopuka ʻeono.
[elua]Jenkins, T. A., Nguyen, J. C., Polglaze, K. E., & Bertrand, P. P. (2016). Ka hopena o ka tryptophan a me ka Serotonin ma ka Mood a me ka ʻike me kahi kuleana kūpono o ka Gut-Brain Axis. Nutrients, 8 (1), 56.
[3]ʻO Fernstorm JD. (1988). Hoʻokomo ʻia ka Carbohidate a me ka synthesist serotonin o ka lolo: pili i ka loop loop putative no ka hoʻoponopono ʻana i kaʻai ʻaʻā, a me nā hopena o ka hoʻohana ʻana i ka aspartame. Mea hoʻolako 1, 35-41
[4]ʻO Tomaz de Magalhães, M., Núñez, S. C., Kato, I. T., & Ribeiro, M. S. (2015). Hoʻololi nā māmā i nā pae serotonin a me ke kahe o ke koko i nā wahine me ka ʻeha poʻo. Ke aʻo mua. ʻO ka biology hoʻokolohua a me ka lāʻau lapaʻau (Maywood, N.J.), 241 (1), 40-5.
[5]Messina M. (2016). Soy a me ke olakino olakino: loiloi i ka moʻokalaleo Clinical a me Epidemiologic. Nutrients, 8 (12), 754.
[6]Ko, S. H., Pāka, J. H., Kim, S. Y., Lee, S. W., Chun, S. S., & Pāka, E. (2014). Nā hopena Antioxidant o ka spinach (Spinacia oleracea L.) Hoʻohui i nā Kiʻi Hyperlipidemic. Nānā palekana a me ka ʻepekema meaʻai, 19 (1), 19-26.
[7]Perveen, T., Haider, S., Zuberi, N. A., Saleem, S., Sadaf, S., & Batool, Z. (2013). Hoʻonui i nā pae 5-HT ma hope o ka hoʻoponopono hou ʻana o Nigella sativa L. (Hua ʻEleʻele) Haine ka Aila i nā hopena Antidepressant i nā iole. Scientia pharmaceutica, 82 (1), 161-70.
[8]Grobe, W. (1982). Ka hana o ka serotonin i nā hua o nā hua walnuts. ʻOihana Phytochemistry. 21 (4), 819-822.
[9]Weaver, Samantha & Laporta, Jimena & Moore, Spencer & Hernandez, Laura. (2016). ʻO Serotonin a me ka homeostasis calcium i ka wā hoʻololi. ʻO Endocrinology Animal Domestic. 56. S147-S154.
[10]Hammond, D. (2005). ʻO Neurofeedback me ka hopohopo a me nā maʻi ʻeha. ʻO nā keʻena psychiatric keiki a ʻōpio o ʻAmelika Hema. 14. 105-23, vii.
[umikumākahi]ʻO Lee, Eun & Warden, Sherry. (2016). Nā hopena o ka acupuncture ma ka serotonin metabolism. Ka Nūpepa ʻEulopa o Integrative Medicine. 8, (4).
[12]Lopresti, A.L., Hood, S.D., & Drummond, P.D. (2013). He loiloi i nā ʻano nohona e hāʻawi i nā ala nui e pili ana i ke kaumaha nui: ʻai, hiamoe a hoʻoikaika kino. Ka Nupepa o nā maʻi kūlohelohe. 148 (10), 12-27.
[13]Crockett, M. J., Siegel, J. Z., Kurth-Nelson, Z., Ousdal, O. T., Story, G., Frieband, C., Grosse-Rueskamp, J. M., Dayan, P.,… Dolan, R. J. (2015). Nā hopena Dissociable o Serotonin a me Dopamine ma ka loiloi ʻana i ka Harm i ka hoʻoholo ʻana i ka pono. ʻO Biology: CB, 25 (14), 1852-1829.
[14]ʻO Tryptophan, USDA Pūnaewele Hoʻohui Meaʻai. Ke Keʻena ʻOihana Hoʻolālā Hoʻolālā ʻAmelika Hui Pū ʻIa.