Nivo hormona serotonina odavno je povezan sa osećajem sreće, a kada dobijete odgovarajući nivo istog, osjećaćete se smirenije, usredsređenije i manje nervozno.
Crijeva u našem tijelu proizvode 90 odsto serostonina, pa ne čudi što hrana koju jedemo utiče na način na koji se osjećamo. Nizak nivo serotonina povezan je sa depresijom, remeti san i apetit.
Jedan od načina koji vam može pomoći da povećate nivo ovog hormona u tijelu je unošenje aminokiseline tripofana, koji doprinosi njegovoj proizvodnji. Ovaj sastojak se često nalazi u hrani bogatoj bjelančevinama.
Prema nekim istraživanjima, oni koji pate od depresije i ansioznosti često imaju nizak nivo triprofana. A, jedan od načina da se to riješi može biti konzumiranje sledećih namirnica:
1. Ćuretina
Meso ima visok nivo proteina i dobar je izbor i za triptofan. Međutim, ćuretina je nekada bila na lošem glasu jer je navodno uspavljivala ljude. Ljude zapravo ne uspavljuje meso, već količina obroka. U manjim obrocima, ćuretina je dobar izbor kada se jede meso, jer ima manje masti.
2. Jaja
Jaja su bogata triptofanom. Takođe sadrže značajne količine vitamina A, B12 i selena. Žumanca su takođe dobar izvor kolina, važnog nutrijenta koji može biti posebno važan u trudnoći, što su pokazale studije koje je objavila Nacionalna medicinska knjižnica.
3. Losos
Osim što je izvor triptofana, losos je izvrstan izvor masnih kiselina, omega 3 i vitamina D.
4. Sjemenke
Sjemenke su posebno relevantan izvor triptofana za vegetarijance i vegane koji ne jedu neku drugu hranu sa ove liste. Semenke bundeve, lana i čie lako se mogu dodati u salate, jogurte i žitarice, a pružaju antioksidanse, vlakna i vitamine.
5. Orašasti plodovi
Orašasti plodovi takođe će vam pomoći da povećate nivo serotonina jer sadrže triptofan. Važan su izvor monozasićenih masti, belančevina i određenih minerala i vitamina važnih za pravilno funkcionisanju tijela.
6. Proizvodi na bazi soje
Druga bitna hrana za vegetarijance i vegane su proizvodi na bazi soje. Tofu, sojino mlijeko ili soja sos odlični su izvori triptofana.
7. Mlečni proizvodi
Mleko i mlečni proizvodi takođe mogu da sadrže triptofan. Isto tako, dobar su izbor kalcijuma, vitamina A, D i E.
Izvor: Telegraf
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Foods that raise the level of happiness hormones: They are rich in vitamins and give a feeling of satiety
The level of the hormone serotonin has long been associated with the feeling of happiness, and when you get the appropriate level of the same, you will feel calmer, more focused and less nervous.
The intestines in our body produce 90 percent of serostonin, so it’s no surprise that the food we eat affects the way we feel. Low serotonin levels are associated with depression, sleep disorders and appetite.
One of the ways that can help you increase the level of this hormone in the body is the intake of the amino acid trypophane, which contributes to its production. This ingredient is often found in protein-rich foods.
According to some research, those who suffer from depression and anxiety often have low levels of tryprophane. And one of the ways to solve that can be consuming the following foods:
- Turkey
Meat has a high level of protein and is a good choice for tryptophan as well. However, turkey used to have a bad reputation because it allegedly put people to sleep. People are not actually put to sleep by meat, but by the amount of meals. In smaller meals, turkey is a good choice when eating meat, because it has less fat.
2. Eggs
Eggs are rich in tryptophan. They also contain significant amounts of vitamins A, B12 and selenium. Egg yolks are also a good source of choline, an important nutrient that can be especially important in pregnancy, according to studies published by the National Medical Library.
3. Salmon
In addition to being a source of tryptophan, salmon is an excellent source of fatty acids, omega 3 and vitamin D.
4. Seeds
The seeds are a particularly relevant source of tryptophan for vegetarians and vegans who do not eat any other food from this list. Pumpkin, flax and chia seeds can be easily added to salads, yogurts and cereals, and provide antioxidants, fiber and vitamins.
5. Nuts
Nuts will also help you increase serotonin levels because they contain tryptophan. They are an important source of monounsaturated fats, proteins and certain minerals and vitamins important for the proper functioning of the body.
6. Soy-based products
Another important food for vegetarians and vegans are soy-based products. Tofu, soy milk or soy sauce are great sources of tryptophan.
7. Dairy products
Milk and dairy products may also contain tryptophan. They are also a good choice for calcium, vitamins A, D and E.
Source: Telegraf