M'malo mwake, mlingo wa dopamineKukhala ndi udindo wochepa kumachepetsa chidwi komanso kusakonda zinthu zomwe zingasangalatse anthu ambiri.
Miyezo ya dopamine Nthawi zambiri imayendetsedwa mkati mwa dongosolo lamanjenje koma pali zinthu zomwe zingatheke kuti ziwonjezeke mwachilengedwe.
m'nkhani "Kodi dopamine ndi chiyani, imachita chiyani", "ndizinthu ziti zomwe zimawonjezera kutulutsidwa kwa dopamine", "momwe mungakonzere kusowa kwa dopamine muubongo", "ndi mankhwala ati omwe amawonjezera kuchuluka kwa dopamine", "ndi chiyani? ndi zakudya zomwe zimachulukitsa ndikuchepetsa kutulutsidwa kwa dopamine”? Mudzapeza mayankho a mafunso anu.
Momwe Mungakulitsire Dopamine Mwachibadwa?
kudya mapuloteni
Mapuloteni amapangidwa ndi tinthu tating'onoting'ono tomanga totchedwa amino acid. Pali ma amino acid 23 osiyanasiyana omwe thupi limatha kupanga ndipo liyenera kupezeka kuchokera ku chakudya.
tyrosine amino acid, wotchedwa dopamine imagwira ntchito yofunika kwambiri popanga. Ma enzymes m'thupi amatha kusintha tyrosine kukhala dopamine, motero kukhala ndi milingo yokwanira ya tyrosine. kupanga dopamine ndikofunikira kwa
tyrosine, phenylalanine Itha kupangidwanso kuchokera ku amino acid ina yotchedwa Zonse ziwiri za tyrosine ndi phenylalanine zimapezeka muzakudya zokhala ndi mapuloteni ambiri monga Turkey, ng'ombe, mazira, mkaka, soya, ndi nyemba.
Kafukufuku wasonyeza kuti kuwonjezeka kwa zakudya za tyrosine ndi phenylalanine dopamine mu ubongo kusonyeza kuti akhoza kuonjezera mlingo wa
Mosiyana ndi zimenezi, pamene phenylalanine ndi tyrosine sizinatengedwe mokwanira m'zakudya, mlingo wa dopamine akhoza kutha.
kudya mafuta ochepa
Kafukufuku wina wa nyama akuwonetsa kuti mafuta okhuta amadyedwa mochuluka kwambiri. zizindikiro za dopamine mu ubongoAnapeza kuti akhoza kuswa.
Pakadali pano, maphunzirowa adangochitika ndi makoswe, koma zotsatira zake ndi zochititsa chidwi. Mu kafukufuku wina, makoswe omwe amadya 50% ya zopatsa mphamvu zawo kuchokera ku mafuta odzaza anali ndi malo opindulitsa muubongo muubongo wawo poyerekeza ndi nyama zomwe zimadya kuchuluka kwa ma calories kuchokera ku mafuta osakwanira. dopamine anapeza kuchepetsa chizindikiro.
Chochititsa chidwi n'chakuti, kusintha kumeneku kunachitika ngakhale popanda kusiyana kwa kulemera kwa thupi, mafuta a thupi, mahomoni, kapena shuga.
Ofufuza ena apeza kuti zakudya zokhala ndi mafuta ambiri zimatha kuwonjezera kutupa m'thupi, dopamine systemzikutanthauza kuti akhoza kusintha kusintha
Mitundu ina ya mabakiteriya omwe amakhala m'matumbo amathanso kusokoneza malingaliro ndi machitidwe. dopamine N'zoonekeratu kuti akhoza kubala
Kafukufuku m'derali ndi ochepa. Komabe, kafukufuku wambiri wasonyeza kuti mitundu ina ya mabakiteriya mu nyama ndi anthu, ikadyedwa mochuluka mokwanira. nkhawa ve kukhumudwa amasonyeza kuti akhoza kuchepetsa zizindikiro.
Ngakhale pali kulumikizana komveka bwino pakati pa malingaliro, ma probiotics, ndi thanzi lamatumbo, sizikumveka bwino. dopamine kupanga ma probiotics ndizotheka kumathandizira momwe ma probiotics amasinthira malingaliro, koma kafukufuku wochulukirapo akufunika kuti adziwe momwe zotsatira zake zilili.
treadmill mu makoswe, Imawonjezera kutulutsidwa kwa dopamine ndikuwonjezera kuchuluka kwa ma dopamine receptors m'malo a mphotho muubongo wawo.
Komabe, zotsatira zake sizinali zofanana nthawi zonse mwa anthu. Mu kafukufuku wina, gawo la mphindi 30 la treadmill yolimba kwambiri ikuyenda mlingo wa dopaminesikungowonjezera kuchuluka
Komabe, kafukufuku wa miyezi itatu adapeza kuti kuchita yoga tsiku limodzi pa sabata kunali bwino kuposa ola lakuchita. mlingo wa dopaminekuwoneka kuti ukuwonjezeka kwambiri.
Kafukufuku wambiri wasonyeza kuti kuchita masewera olimbitsa thupi pafupipafupi kangapo pa sabata kumathandizira kwambiri kuyendetsa bwino magalimoto kwa anthu omwe ali ndi Parkinson, ndipo izi dopamine system kutanthauza kuti ikhoza kukhala ndi phindu pa
Kusagona tulo kumasokoneza machitidwe achilengedwe awa. Pamene anthu amakakamizidwa kukhala maso usiku wonse, dopamine Kukhalapo kwa ma receptor kumachepetsedwa kwambiri m'mawa wotsatira.
Zochepa dopamineKukhala ndi zinthu kumabweretsa zotsatira zosasangalatsa, monga kuchepa kwa chidwi komanso kusagwirizana bwino.
Kugona nthawi zonse, kwapamwamba kungathandize kuti ma dopamine azikhala bwino. National Sleep Foundation imalimbikitsa kugona kwa maola 7-9 usiku uliwonse kwa akuluakulu.
Kugona kungawongoleredwe mwa kugona ndi kudzuka nthawi imodzi tsiku lililonse, kuchepetsa phokoso m'chipinda chogona, kupewa caffeine madzulo, ndi kugwiritsa ntchito bedi pogona pokha.
mverani nyimbo
Mverani nyimbo, kulimbikitsa kutulutsidwa kwa dopamine mu ubongoNdi njira yosangalatsa. Kafukufuku wambiri wa neuroimaging akuwonetsa kuti kumvetsera nyimbo, mu ubongo adapeza kuti idachulukitsa zochitika m'malo osangalatsa, omwe ndi mphotho ndi ma dopamine receptors.
nyimbo zanu dopamine Kafukufuku wochepa wofufuza zotsatira za kuzizira pa anthu akamamvetsera nyimbo za zida zomwe zimawapangitsa kumva kuzizira. dopamine mu ubongoadapeza kuwonjezeka kwa 9%.
Nyimbo, mlingo wa dopamineAkuti kumvetsera nyimbo kumathandiza anthu omwe ali ndi matenda a Parkinson kuti azitha kuyendetsa bwino galimoto.
Mpaka pano, nyimbo ndi dopamine Maphunziro onse omwe ali pamenepo adagwiritsa ntchito nyimbo zoimbira, kotero kukweza kwa dopamine kumachokera ku nyimbo zanyimbo.
Sizikudziwika ngati nyimbo zokhala ndi mawu zimakhala ndi zotsatira zofanana kapena zingakhale zazikulu.
Kafukufuku wa aphunzitsi asanu ndi atatu odziwa kusinkhasinkha adapeza kuti pambuyo pa ola limodzi losinkhasinkha poyerekeza ndi kupumula mwakachetechete kupanga dopamineadapeza chiwonjezeko cha 64%.
Zimaganiziridwa kuti kusintha kumeneku kungathandize osinkhasinkha kukhalabe ndi maganizo abwino ndi kulimbikitsidwa kuti akhalebe osinkhasinkha kwa nthawi yaitali.
Ndi izi, dopamine Sizikudziwika ngati zotsatira za kulimbikitsana zimachitika mwa osinkhasinkha odziwa zambiri kapena mwa anthu omwe akuyamba kusinkhasinkha.
Nthawi yocheperako yadzuwa dopamine Zimadziwika kuti zimatha kupangitsa kuchepa kwa ma neurotransmitters omwe amathandizira kuti azitha kumva bwino, kuphatikiza kukhala padzuwa, komanso kukhudzidwa ndi kuwala kwa dzuwa kumatha kuwawonjezera.
Pakufufuza kwa akuluakulu athanzi a 68, omwe anali ndi dzuwa kwambiri m'masiku a 30 apitawa anali ndi mphamvu zambiri pamalipiro ndi machitidwe a ubongo wawo. dopamine ma receptor adapezeka.
Ngakhale kutenthedwa ndi dzuwa kumatha kukulitsa milingo ya dopamine ndikuwongolera malingaliro, ndikofunikira kutsatira malangizo achitetezo chifukwa kukhala ndi dzuwa lambiri kumatha kukhala ndi zotsatira zoyipa.
Kutentha kwambiri ndi dzuwa kungayambitse kuwonongeka kwa khungu ndikuwonjezera chiopsezo cha khansa yapakhungu, choncho chisamaliro chiyenera kutengedwa ndi nthawi yake.
Zowonjezera Zakudya Zomwe Zimawonjezera Kutulutsidwa kwa Dopamine
Nthawi zonse, kupanga dopamine Imayendetsedwa bwino ndi dongosolo lamanjenje la thupi. Ndi izi, mlingo wa dopaminePali zifukwa zingapo za moyo ndi matenda omwe angayambitse kugwa.
m'thupi pamene milingo ya dopamine imatsikaSimusangalala ndi zochitika zomwe zimakusangalatsani, ndipo mulibe zolimbikitsa.
Kuti mupeze mphamvu za moyo wanu onjezerani milingo ya dopamine ayenera. Za ichi "Dopamine Herbal Therapy" Nawa zakudya zopatsa thanzi zomwe mungagwiritse ntchito mkati mwa…
M'malo mwake, mabakiteriya owopsa a m'matumbo kupanga dopamine Ngakhale kuti zasonyezedwa kuti zichepetse, ma probiotics ali ndi mphamvu zowonjezera, zomwe zimayendetsa maganizo.
Kuonjezera apo, kafukufuku wa anthu omwe ali ndi matenda opweteka a m'mimba (IBS) adapeza kuti omwe adamwa ma probiotic supplements anali ndi zizindikiro zochepa zowawa kuposa omwe adatenga placebo.
Mutha kuwonjezera kumwa kwanu kwa probiotic mwa kudya zakudya zofufumitsa monga yogati kapena kefir, kapena kumwa zopatsa thanzi.
Ginkgo Biloba
Ginkgo bilobandi therere lobadwira ku China lomwe lakhala likugwiritsidwa ntchito kwa zaka mazana ambiri ngati mankhwala ochizira matenda osiyanasiyana. Ngakhale kuti kafukufuku ndi wosagwirizana, mankhwala a ginkgo amatha kusintha maganizo, kugwira ntchito kwa ubongo, ndi maganizo mwa anthu ena.
Kafukufuku wina wasonyeza kuti kuonjezera kwa nthawi yaitali ndi ginkgo biloba kunathandiza kupititsa patsogolo chidziwitso, kukumbukira, ndi kulimbikitsa makoswe. dopamine adapezeka kuti akuwonjezera milingo yawo.
Mu kafukufuku wa test tube, Ginkgo biloba extract inachepetsa kupsinjika kwa okosijeni. dopamine zawonetsedwa kuti zikuwonjezera katulutsidwe.
Curcumin
Curcumin ndiye chogwiritsidwa ntchito mu turmeric. Curcumin imapezeka mu capsule, tiyi, kuchotsa ndi mawonekedwe a ufa. antidepressant kwenikweni kutulutsidwa kwa dopaminechifukwa cha kuchuluka
Kafukufuku wina wochepa wolamulidwa adapeza kuti kutenga 1 gramu ya curcumin kunali ndi zotsatira zofanana ndi Prozac pakusintha maganizo kwa anthu omwe ali ndi vuto lalikulu lachisokonezo (MDD).
Komanso, curcumin mu mbewa mlingo wa dopaminePali umboni wosonyeza kuti amawonjezera
Mafuta a Oregano
Mafuta a OreganoIli ndi zinthu zosiyanasiyana za antioxidant komanso antibacterial chifukwa chogwira ntchito, carvacrol. Kafukufuku wina adapeza kuti kudya kwa carvacrol kupanga dopamineZasonyezedwa kuti zimathandizira chikonga ndipo, chifukwa chake, zimapereka mphamvu ya antidepressant mu mbewa.
Mu kafukufuku wina wa makoswe, zowonjezera zowonjezera za thyme, dopamineadapeza kuti zimalepheretsa kudzitsitsa ndikupangitsa zotsatira zabwino zamakhalidwe.
mankhwala enaake a
mankhwala enaake azimathandiza kwambiri kuti thupi ndi maganizo zikhale bwino. Ma antidepressants a magnesium akadali osadziwika bwino, koma kusowa kwa magnesium dopamine Pali umboni wosonyeza kuti zingathandize kuchepetsa kuchuluka kwa magazi komanso kuwonjezereka kwa kuvutika maganizo.
Kafukufuku wina adawonetsa kuti kuwonjezera milingo ya dopamine ndi magnesium kumabweretsa zosokoneza mu mbewa.
Tiyi wobiriwira
Tiyi wobiriwiraNdi chakumwa chokhala ndi antioxidant katundu komanso zopatsa thanzi. Lilinso ndi L-theanine, amino acid yomwe imakhudza mwachindunji ubongo.
Kuonjezera apo, kafukufuku wasonyeza kuti kudya tiyi wobiriwira Tingafinye ndi wobiriwira tiyi monga chakumwa dopamine Zimasonyeza kuti zikhoza kuonjezera kupanga zizindikiro zachisoni ndipo zimagwirizana ndi kuchepa kwa zizindikiro zachisokonezo.
Vitamini D
Vitamini D, dopamine Lili ndi maudindo ambiri m'thupi, kuphatikiza kuwongolera ma neurotransmitters ena monga
Mu kafukufuku wina, mbewa zomwe zilibe vitamini D mlingo wa dopamineVitamini D3 yasonyezedwa kuti ikucheperachepera ndipo milingo imawonjezeka ikaphatikizidwa ndi vitamini DXNUMX.
Chifukwa kafukufuku ndi wochepa, zowonjezera za vitamini D sizikulimbikitsidwa chifukwa cha kusowa kwa vitamini D. dopamine Ndizovuta kunena ngati zili ndi zotsatira pamilingo.
Mafuta a nsomba Zowonjezera zimakhala ndi mitundu iwiri ya omega 3 fatty acids: eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA).
Kafukufuku wambiri wapeza kuti mafuta owonjezera a nsomba ali ndi zotsatira zochepetsera nkhawa ndipo amalumikizidwa ndi thanzi labwino lamalingaliro akamatengedwa pafupipafupi.
Ubwino wa nsomba mafuta dopamine zotsatira zake pamalamulo. Mwachitsanzo, kafukufuku wa makoswe adapeza kuti zakudya zowonjezera mafuta a nsomba mlingo wa dopamineZawonedwa kuti zimawonjezera kuchuluka kwa mowa ndi 40% komanso kumawonjezera mphamvu yawo yomangirira dopamine.
Kafeini
Maphunziro tiyi kapena khofiZasonyezedwa kuti chinanazi chikhoza kupititsa patsogolo luso lachidziwitso, kuphatikizapo kuonjezera kutulutsidwa kwa ma neurotransmitters monga dopamine.
GinsengLakhala likugwiritsidwa ntchito mu mankhwala achi China kuyambira nthawi zakale. Muzu ukhoza kudyedwa wosaphika kapena wotenthedwa ndipo ukhoza kugwiritsidwa ntchito mumitundu ina monga tiyi, makapisozi kapena mapiritsi.
Kafukufuku wasonyeza kuti ginseng ikhoza kupititsa patsogolo luso la ubongo, kuphatikizapo kusinthasintha, khalidwe, ndi kukumbukira.
Kafukufuku wambiri wa nyama ndi mayeso akuwonetsa kuti izi zimapindulitsa kuchuluka kwa dopamine zimasonyeza kuti zingadalire luso lake.
Zomwe zili mu ginseng, monga ginsenosides kuchuluka kwa dopamine mu ubongondi zotsatira zake zopindulitsa, kuphatikizapo thanzi labwino ndi chidziwitso ndi chisamaliro.
Mu kafukufuku wokhudza zotsatira za ginseng yofiira pa chidwi cha kuchepa kwa matenda (ADHD) mwa ana, dopamineZawonedwa kuti kuchepa kwa mankhwalawa kumalumikizidwa ndi zizindikiro za ADHD.
Ana omwe adaphatikizidwa mu phunziroli adatenga 2000 mg ya ginseng yofiira tsiku lililonse kwa masabata asanu ndi atatu. Pamapeto pa phunzirolo, zotsatira zake zidawonetsa kuti ginseng imakulitsa chidwi mwa ana omwe ali ndi ADHD.
wometa wanu
wometa wanundi chinthu chogwira ntchito chomwe chimapezeka ndi kuchotsedwa ku zomera zina. Zakhala zikugwiritsidwa ntchito mumankhwala achi China kwazaka zambiri ndipo posachedwapa zatchuka ngati zowonjezera zachilengedwe.
Kafukufuku wina wa zinyama amasonyeza kuti berberine mlingo wa dopamineZimasonyeza kuti zimawonjezera kuthamanga kwa magazi ndipo zingathandize kuthana ndi kuvutika maganizo ndi nkhawa.
Zotsatira za Kutenga Dopamine
Ndi bwino kukaonana ndi dokotala musanamwe mankhwala aliwonse. Izi ndizofunikira makamaka ngati muli ndi matenda kapena mukumwa mankhwala aliwonse.
Ponseponse, chiopsezo chokhudzana ndi kumwa mankhwala owonjezera omwe ali pamwambawa ndi ochepa. Onse ali ndi mbiri yabwino yachitetezo komanso kuchuluka kwa kawopsedwe kochepa pamilingo yotsika mpaka yocheperako.
Zotsatira zazikulu zomwe zingakhalepo za zina mwazowonjezerazi zimakhudzana ndi zizindikiro za m'mimba monga mpweya, kutsegula m'mimba, nseru kapena kupweteka kwa m'mimba.
Kupweteka kwa mutu, chizungulire, ndi kugunda kwa mtima zanenedwanso ndi zina zowonjezera, kuphatikizapo ginkgo, ginseng, ndi caffeine.
Chifukwa;
dopaminendi mankhwala ofunikira muubongo omwe amakhudza momwe mumamvera, malingaliro a mphotho ndi zolimbikitsa. Zimathandizanso kuwongolera kayendedwe ka thupi.
Milingo nthawi zambiri imayendetsedwa bwino ndi thupi, koma pali zosintha zina zomwe mungasinthe kuti muwonjezere mwachilengedwe.
Zakudya zopatsa thanzi zokhala ndi mapuloteni okwanira, mavitamini ndi mchere, ma probiotics, ndi mafuta ochulukirapo atha kuthandiza thupi kupanga dopamine yomwe ikufunika.
Kugona mokwanira, kuchita masewera olimbitsa thupi, kumvetsera nyimbo, kusinkhasinkha, ndi kuthera nthawi padzuwa mlingo wa dopamineakhoza kuchiwonjezera.
