I ētahi rā ka tino harikoa tātou, engari i ētahi rā ka tino pouri, ka riri hoki tātou ahakoa mō ngā mea iti rawa. Kua whakaaro kē koe he aha tēnei ka puta? Ko tētahi o ngā tino tangata kei muri i te haere mai me te haere atu o ēnei kare ā-roto ko te karere matū i roto i tō tātou roro e kiia nei ko 'Serotonin'. Nō reira, i tēnei rā ka kōrero tātou mō te aha tēnei serotonin, tōna hiranga ki ō tātou oranga, me te aha ka puta ina iti rawa.
He aha rawa te Serotonin?
He kupu ngāwari, he matū te serotonin e kawe ana i ngā karere i waenga i ngā pūtau io i roto i tō tātou roro. Ka kiia tēnei he neurotransmitter. Whakaarohia he tāone nui tō tātou roro. He rite te mahi a tēnei serotonin ki tētahi 'kaituku mēra' e kawe ana i ngā karere mai i tētahi wāhi ki tētahi wāhi i roto i tēnei tāone.
Engari ko te mea whakamiharo, ahakoa ko te nuinga o te serotonin e hangaia ana i roto i te roro, tata ki te 90% o te serotonin katoa i roto i tō tātou tinana e kitea ana i roto i tō tātou pūnaha nakunaku (ngā whekau) me ngā pereti toto.
He aha ngā painga o te serotonin mō ō tātou tinana?
He maha ngā mahi a te serotonin i roto i ō tātou tinana. Ka pā tika, ka pā ā-kore rānei te serotonin ki te nuinga o ngā pūtau 40 miriona o roto i tō tātou roro.
Ko te nuinga, ka pā te serotonin ki a tātou:
- Te wairua: Mā te serotonin tātou e āwhina kia harikoa, kia marino hoki. Koia te take e kiia ai e ētahi ko te 'hormone harikoa'.
- Moe: Ka āwhina te Serotonin ki te pupuri i te karaka tinana e whakahaere ana i tā tātou moe me te ara ake.
- Hiakai: E pā ana tēnei ki ngā mea pēnei i te hiakai me te māhorahora i muri i te kai.
- Te hiahia me te mahi a te moepuku: He pānga anō tō te serotonin ki ngā kare ā-ira tangata.
- Te mahara me te ako: He mea nui tēnei mō te maumahara me te ako i ngā mea hou.
Hei tāpiritanga, ka pāngia hoki te mahi a te serotonin e te ngākau, ngā uaua, me ētahi atu pūnaha homoni o te tinana. Kua kitea e ngā kairangahau ka pāngia pea te whakaputanga waiū o ngā whaea e whāngai ana i te u, me te mate e kiia nei ko te shut infant death syndrome (SIDS).
Te whanaungatanga i waenga i te serotonin me te pouri
He tokomaha kua rongo kua puta te pouri ina heke te taumata o te serotonin. He pono tēnei, engari he uaua ake te kōrero i tērā.
E whakapono ana ngā kairangahau ko te kore taurite o ngā taumata serotonin i roto i te roro ka arahi pea ki te pouri, te manukanuka, ngā whakaekenga mataku, te riri nui, me te mate obsessive-compulsive. He maha ngā mea ka puta ai tēnei kore taurite:
- Kāore e nui te serotonin e whakaputaina ana e ngā pūtau roro.
- Kua heke ngā pae kaiwhakawhiwhi e taea ai te hopu i te serotonin i hangaia.
- Kāore e taea e te Serotonin te tae tika ki ēnei kaiwhakawhiwhi .
- Te korenga o te tryptophan, te matū taketake e hiahiatia ana hei hanga serotonin.
Ko te mea nui, kāore anō kia kitea he hangarau hei ine i ngā taumata serotonin i roto i te roro o te tangata ora. Nō reira, kāore anō kia tino whakamātauhia ko te iti o te serotonin te take o te pouri. Tērā pea ka puta te pouri nā te iti o te serotonin, tērā pea ka heke ngā taumata serotonin ina puta te pouri.
Ko ētahi rongoā ārai pouri, pērā i ngā SSRI (selective serotonin reuptake inhibitors) me ngā SNRI (serotonin and norepinephrine reuptake inhibitors), ka mahi mā te whakanui ake i ngā taumata serotonin i roto i te roro. Ahakoa kua whakaatuhia e ēnei rongoā ka whakaiti i ngā tohu, kāore i te tino mārama te āhua o tā rātou mahi. Nō reira, kaua rawa e whakamahi i ēnei rongoā me te kore he tohutohu a tō tākuta.
Ka taea e te kai me te whakakori tinana te whakarerekē i ngā taumata serotonin?
Te pānga o te kai me te inu
Pērā i te kai i ngā kai momona i te konupūmā e whakapiki tika ana i ngā taumata konupūmā i roto i te toto, kāore he kai e whakapiki tika ana i te serotonin. Heoi anō, kei reira ētahi kai ka taea te whakanui ake i te waikawa amino tryptophan, he wāhanga e hiahiatia ana hei hanga serotonin.
He nui te tryptophan i roto i ngā kai whai pūmua pērā i te mīti, te ika, te heihei, te miraka, te tiihi, me ngā nati. Engari he mea miharo, i muri i tō kai i tētahi kai whai pūmua, ka heke te taumata o te tryptophan me te serotonin i roto i tō toto. He aha ai? Ko te take, ina kai koe i te pūmua, he maha atu ngā waikawa amino e whakataetae ana ki te tryptophan kia uru ki te roro. He rite ki te waka taumaha i runga i te rori. Nō reira, he iti ake te wāhi e uru ai te tryptophan ki te roro.
Heoi, ki te kai koe i tētahi kai nui te warowaihā pērā i te raihi, te taro, te rīwai rānei, ka whakaputahia e tō tinana te insulin. Ka kukumea e tēnei insulin aua waikawa amino whakataetae katoa ki roto i tō tinana, engari ka whakawātea i te ara mō te tryptophan ki te tomo ki roto i tō roro. Ka whakanuia e tēnei ngā taumata serotonin i roto i tō roro.
Hei tāpiri, mā te kai i ngā kai whai kiko i te huaora B6 ka tere ake te hurihanga o te tryptophan hei serotonin.
Te pānga o te whakakori tinana
Ko te whakakori tinana tētahi o ngā mea pai rawa atu ka taea e koe te mahi hei whakarei ake i tō wairua. Kua whakaatuhia e ētahi rangahau he rite te whai huatanga o te whakakori tinana auau ki te rongoā, ki te tohutohu rānei, hei rongoā mō te pouri.Kua kitea e ngā rangahau hou, ahakoa te 40 meneti o te whakakori tinana, ka pā tonu pea tēnei ki te wairua. Heoi, kāore anō kia mārama me pēhea te mahi a te whakakori tinana i tēnei. E whakapono ana ētahi ka pā ki ngā taumata o te serotonin.
He rite tonu te pānga o te serotonin ki ngā wāhine me ngā tāne?
Kua whakaatuhia e ngā rangahau he nui ake te serotonin i roto i te tinana o ngā tāne i ngā wāhine. Engari ko te rerekētanga nui ko te āhua o tā rātou urupare ina heke te taumata o te serotonin.
Ina heke te taumata o te serotonin, ka huri te tāne hei tangata hihiri , engari kāore e tino pouri. Engari ka heke whakarere te wairua o ngā wāhine, ā, ka tūpato, ka tūpato hoki . He kare ā-roto tēnei e pā ana ki te pouri. Koinei pea te take e nui ake ai te manukanuka me ngā raruraru wairua i roto i ngā wāhine, ā, he nui ake te waranga ki te waipiro, te ADHD, me ngā raruraru whakahaere hihiri i roto i ngā tāne.
| Pānga | Ngā Tāne | Wahine |
|---|---|---|
| Te urupare ina iti te serotonin | Te noho pukumahi | Ngā panonitanga o te wairua, kia tūpato (Kia tūpato) |
| Ngā raruraru noa | Te waranga ki te waipiro, te ADHD, ngā raruraru whakahaere hihiri | Te manukanuka, ngā raruraru wairua (pērā i te pouri) |
Nā te awe o ngā homoni wahine, ka taea e te mahi serotonin te huri i mua i te paheketanga, i muri i te whānautanga, me te wā menopause. Koinei te take e kitea ai ngā huringa kare ā-roto i ēnei wā.
Āhua mōrearea: He aha te mate serotonin?
He haumaru te nuinga o ngā rongoā ārai pouri pēnei i ngā SSRI. Heoi, he onge engari he tino morearea ngā pānga taha.Ko tētahi pānga taha ko te mate serotonin, ka puta ina nui rawa ngā taumata serotonin i roto i te roro.
He maha ngā wā ka puta tēnei ina tangohia ngā rongoā e rua, neke atu rānei, e pā ana ki te serotonin i te wā kotahi. Hei tauira, ki te tango koe i te SSRI mō te pouri me te triptan mō te migraines, ka pāngia koe e te nui rawa o te serotonin. He tūponotanga anō hoki tēnei ka puta me ngā hua otaota pērā i te St. John's Wort me ngā SSRI. Ka taea hoki te tupu me ngā raau taero pērā i te Ecstasy me te LSD.
Ka puta pea ngā tohu i roto i ngā meneti ki ngā hāora o te tīmatanga o te rongoā, o te whakanui rānei i te horopeta. Kei roto i ēnei:
- Te kore okiokinga, te ohooho
- Te kite i ngā mea kāore e kitea (Whakaaroaro)
- Ngā tere o te ngakau
- Te pikinga o te pāmahana tinana me te werawera nui
- Te ngaronga o te taurite o te tinana
- Te wiri o te uaua, te pakari
- Whakapairuaki, ruaki, korere
- Te pikinga me te hekenga ohorere o te toto toto
He āhuatanga tino morearea tēnei, ā, e kiia ana he āhuatanga ohorere hauora . Mēnā ka pāngia koe, tētahi atu rānei o ēnei tohu i muri i te tango i te rongoā, haere tonu ki te rūma ohorere o te hōhipera tata (ETU).
Karere Tangohia ki te Kāinga
- He matū tino nui te Serotonin i roto i te roro e whakahaere ana i tō wairua, tō moe, me tō hiahia kai.
- Ahakoa e whakaponohia ana he hononga te iti o te serotonin ki te pouri, kāore anō kia whakamātauhia koinei anake te take.
- Mā te kai taurite (ina koa ko te kai he warowaihā) me te whakakori tinana auau ka āwhina i a koe kia noho pai tō wairua.
- Kaua rawa e whakaranua, e whakamahia rānei ngā rongoā, inā koa ko ērā e pā ana ki te serotonin, me te kore he tohutohu a tō tākuta.
- Ki te puta mai ngā tohu pēnei i te koretake o te manawa, te kirika nui, me te pōhēhē i muri i te tīmatanga o tētahi rongoā hou, he mate kino pea tēnei e kiia nei ko te serotonin syndrome. Haere tonu ki te rūma ohorere o te hōhipera (ETU).
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