Iibhanana ziqukethe i-serotonin, kodwa uya kuzidla zizonwabile?
Ukuba ezinye iiwebhusayithi zezempilo kufuneka zikholelwe, iibhanana zingaphezu kwe-snack efanelekileyo: Ziyinyanga yokumangalisa kwiimeko ezininzi. Esinye sezi zixinzelelo , ngokusekelwe ekubeni iibhanana ziqukethe i- serotonin . Akungabazeki ukuba uyayiva malunga nale miphunga yengqondo, i- neurotransmitter eyenzeka ngokwemvelo eyenza imiqondiso kunye kunye neentsimbi. Umsebenzi obalulekileyo we-brain serotonin ukulinganisela isimo sengqondo kunye negalelo ekuzinzeni nentlalo yolonwabo, yingakho ezininzi ezixhatshazwayo zenzelwe ukwandisa amanqanaba e-serotonin kwingqondo.
Ubhanana ngenjongo yolonwabo: Ingcamango ekhangayo, kodwa ingabe iyaphuma?
Ubhanana kunye neSerotonin
Akukho bhanana enemibuzo equkethe i-serotonin, kodwa ukuyibamba enye ye-snack okanye ukuyongeza kwi-smoothie yakho ayiyi kuphakamisa xa uhla ngenxa yokuba i-serotonin ebhanana ayiweleli umqobo wegazi. Ngamanye amagama, ngokusemzimbeni angeke angene engqondweni ukuze ancedise i-serotonin eveliswa ngokwemvelo.
Iibhanana zingadlala indima engathanga ngqo ekuthintekeleni imizwa, nangona kunjalo, ngokugubungela inani le-serotonin ingqondo ekwazi ukwenza. Oku kungenxa yokuba banomthombo ocebileyo we-vitamin B6, okuyimfuneko ekuncedeni umzimba ukuba wenze intsebenzo ye-serotonin. Ukuba kwenzeka ukuba ufumane okuncinci kule vivamitha ekudleni kwakho, ukutya okuninzi kunokunceda ukwandisa ukuveliswa kwe-serotonin yakho yemvelo.
Nangona kunjalo, ibhanana ngosuku ayiyi kugcina i-blues away. I-Allowed Daily Allowance (RDA) ye-vitamin B6 yamadoda amakhulu kunye nabasetyhini abaneminyaka eli-19 kuya kwe-50 ngu-1.3 milligram (mg).
Enye ibhanana ephakathi ine-0.4 mg ye-vitamin B6, malunga neepesenti ezingama-20 ze-RDA, ngoko ufanele udle lonke iqela lawo, amabhanana amahlanu, ngosuku ukuba ngaba ngumthombo wakho kuphela we-vitamin B6.
Yinto enhle, ngoko, ukuba kukho ezinye iindlela ezininzi zokufumana umthamo ophakanyisiweyo we-vitamin B6. Uninzi lwezinye ukutya zizityebi kulo mzimba.
Ngokomzekelo, indebe yamachickpeas enamaqhekeza ine-1.1 mg ye-vitamin B6. I-vithamine nayo ininzi kwiiprotheni ezifana nesibindi sesilwanyana, ityhunji ye-yellowfin, i-salmon ye-sockeye, kunye nenyosi yenkukhu. I-cereal isoloko iqiniswe nge-vitamin B6 kwaye iifatate ziyakwazi ukukhuphisana: inkomishi ye-spuds ebilisiwe inobuninzi be-vitamin B6 njengobhanana obukhulu. (Isebe lezoLimo lase-US (i-USDA) ichaza ibhanana ephakathi njengama-intshi ama-7 kunye ne-7 7/8 intshi ende.)
Hamba Ubhanana Njalo
Ngenxa yokuba iibhanana aziyiyo imimangaliso-i-life-lifter eye yafunyanwa ukuba ayithethi ukuba ayidli kakuhle. Ngokutsho kwe-USDA, ibhanana enye inotye kwi fiber, umzekelo: Esinye isityalo esiphezulu sine-3.1 grams ye-fiber-12 ekhulwini yexabiso eliphakanyisiweyo lemihla ngemihla. Iibhanana ziphantsi kweekhalori (105) kwaye zinefuthe. Ngexesha elifanayo, banomthombo ocebile we potassium, i-electrolyte exhasa iiseli kwiiswini kunye nentliziyo kunye nezinye izihlunu. I-potassium encinci inokubangela ukuba uxinzelelo lwegazi oluphezulu (uxinzelelo lwegazi). Uya kufumana iqondo elifanelekileyo le-vitamin C kwi-banana-17 ekhulwini yexabiso lemihla ngemihla.
> Imithombo:
> AmaZiko eNational Health. I-Ofisi yeZongezelelo zeZidlo. "I-Supplement Supplement Sheet Fact: I-Vitamin B6."
> Osemncinci, uSimon N. "Indlela yokwandisa iSerotonin kwiBongo yobuntu ngaphandle kwezidakamizwa." Journal of Psychiatry and Neurosci. Novemba 2007.
> Isebe lezoLimo lase-US. IsiGaba seSizwe soLungelelaniso kwiNkcazo eFanayo. "Ingxelo Eyisiseko: 09040, Ubhanana, Umda." NgoMeyi 2016.