Mabhanana ane serotonin, asi kuvadya kunoita kuti ufare?
Kana mamwe mawebhusayithi ehutano achifanira kutendwa, mabhanana haasi kungova nyore kudya: Ndiwo mushonga unoshamisa wemamiriro mazhinji. Chimwe chezvi ndechekuora mwoyo , zvichienderana nekuti mabhanana ane serotonin . Iwe hauna mubvunzo wakanzwa nezvechikemikisi ichi, hutachiona hunokonzerwa nehutachiona hunotakura zviratidzo pamwe chete nemitsipa. Basa rinokosha reuropi serotonin nderokudzikamisa mafungiro uye kuita kuti huve hupenyu hwakanaka uye mufaro, ndicho chikonzero vazhinji vanodzvinyirirwa vakagadzirirwa kuwedzera mazinga e serotonin muuropi.
Bhanana yemufaro: Iko pfungwa inofadza, asi inoita here?
Bhanana uye Serotonin
Hapana mubvunzo wemabhanana ane serotonin, asi kubata imwe yezvokudya kana kuwedzera kune yako smoothie hakuzosimudziri iwe paunenge uri pasi nokuti serotonin mubhanana haipindi muropa-uropi. Mune mamwe mazwi, inyama haigone kupinda muuropi kuwedzera serotonin iyo inowanzobudiswa.
Bhanana inogona kuita basa risina kukanganisa mukukanganisa mafungiro, zvisinei, nekuderedza huwandu hwa serotonin uropi hunokwanisa kuita. Ichi ndechokuti ivo vane pfuma yakawanda ye vitamini B6, iyo inofanirwa kubatsira muviri kuti uite sarotonin yayo. Kana iwe ukaitika kuti uwane chiduku chiduku chevhitamini iyi mukudya kwako, kudya zvakawanda zvingabatsira kusimbisa sarotonin yako yekugadzira.
Kunyange zvakadaro, bhanana nezuva haazochengetedzi blues kure. Yakapiwa Daily Allowance (RDA) ye vitamini B6 yevarume vakuru nevarume vakuru vane makore 19 kusvika ku50 i 1.3 milligrams (mg).
Imwe mubhanana webhanana ine 0,4 mg ye vitamini B6, inenge 20 kubva muzana ye RDA, saka iwe unofanirwa kudya boka rose razvo, mabhanana mashanu, pazuva kana dai iwe chete uripo unobva mavitamini B6.
Chinhu chakanaka, zvino, kuti kune dzimwe nzira dzakawanda dzekuwana chiyero chinoridzirwa che vitamini B6. Zvimwe zvezvimwe zvekudya zvakapfuma mumuviri uyu.
Semuenzaniso, kapu yemakwenzi ane makedheni ine 1.1 mg ye vitamini B6. Ivitamini inewo yakawanda mumapurotini akaita sechiropa chekudya, yellowfin tuna, sockeye salmon, uye chifu chekuku. Mbeu inowanzosimbiswa ne vitamini B6 uye kunyange mbatatari inogona kukwikwidzana: mukombe wemafuta anopisa ane vitamini B6 yakawanda sebhanji riri pakati. (Dhipatimendi reUnited States Rekurima (USDA) rinotsanangura bhanana rechipembenene seive pakati pe-7 inches uye 7 7/8 inches long.)
Go Bananas Pasinei
Kungofanana nemabhanana haisi yezvishamiso-hupenyu hunofadza ivo vakave vakashandura kuva hazvireve kuti ivo vane chikafu chisina maturo. Maererano neDADA, bhanana imwe chete inowedzera mufiber, somuenzaniso: Imwe michero yepakati inenge inenge 3.1 magiramu e-fiber-12 muzana yekurudziro yezuva nezuva. Mabhanana akadzika mumakori (105) uye haana mafuta. Panguva imwecheteyo, ivo vane pfuma yakawanda ye potassium, an electrolyte inotsigira masero mumatope pamwe nemwoyo nemamwe misi. Zvishoma zvishoma potassium zvinogona kuita kuti kuwedzerwa kweropa (hypertension). Iwe uchawanawo mukana wakakwana we vitamine C kubva kubhanana-17 muzana yehuwandu hwezuva nezuva hwemuviri wekudya.
> Sources:
> National Institutes of Health. Office of Dietary Supplements. "Dietary Supplement Sheet Fact: Vitamin B6."
> Young, Simon N. "Nzira Yokuwedzera Serotonin muBurin Without Without Drugs." Journal of Psychiatry neNeurosci. Nov 2007.
> Dhipatimendi reU.S. Agriculture. National Nutrient Database yeChete Reference. "Basic Report: 09040, Bananas, Raw." May 2016.