Dopamineke lenģosa la bohlokoa la lik'hemik'hale le nang le mesebetsi e mengata bokong. Moputso o na le karolo ea ho laola tšusumetso, mohopolo, tlhokomelo esita le ho sisinyeha ha 'mele.
Dopamine Ha e lokolloa ka bongata, e hlahisa maikutlo a thabo le moputso o u susumelletsang ho pheta-pheta boitšoaro bo itseng.
Ho fapana le moo, maemo a dopamineHo ba le maemo a tlase ho fokotsa tšusumetso le cheseho e fokolang ea lintho tse ka thabisang batho ba bangata.
Boemo ba dopamine Ka tloaelo e laoloa ka har'a tsamaiso ea methapo empa ho na le lintho tse ka etsoang ho eketsa maemo a eona ka tlhaho.
sehloohong "Dopamine ke eng, e etsa eng", "ke lintho life tse eketsang ho lokolloa ha dopamine", "ho lokisa bothata ba dopamine bokong", "ke lithethefatsi life tse eketsang boemo ba dopamine", "ke eng? ke lijo tse eketsang le ho fokotsa ho lokolloa ha dopamine? U tla fumana likarabo tsa lipotso tsa hau.
Joang ho Eketsa Dopamine ka Tlhaho?
ja protheine
Liprotheine li entsoe ka li-amino acid tse nyane. Ho na le li-amino acid tse 23 tse fapaneng tseo 'mele o ka li kopanyang' me li tlameha ho fumanoa lijong.
Tyrosine amino acid, e bitsoang dopamine e bapala karolo ea bohlokoa tlhahisong ea eona. Li-enzyme 'meleng li ka fetola tyrosine ho dopamine, kahoo ho ba le maemo a lekaneng a tyrosine. tlhahiso ea dopamine e bohlokoa bakeng sa
tyrosine, phenylalanine E ka boela ea etsoa ka amino acid e 'ngoe e bitsoang Bobeli tyrosine le phenylalanine li fumaneha ka tlhaho lijong tse nang le protheine tse ngata joalo ka turkey, nama ea khomo, mahe, lebese, soya le linaoa.
Liphuputso li bontšitse hore ho eketseha ha lijo tsa tyrosine le phenylalanine dopamine bokong e bontša hore e ka eketsa maemo a
Ka lehlakoreng le leng, ha phenylalanine le tyrosine li sa nkuoe ka ho lekaneng lijong, maemo a dopamine e ka fela.
ja mafura a fokolang haholo
Liphuputso tse ling tsa liphoofolo li bontša hore mafura a mafura a jeoa ka bongata haholo. matšoao a dopamine bokongO ile a fumana hore a ka e senya.
Ho fihlela joale, liphuputso tsena li entsoe feela ka likhoto, empa liphello lia hlolla. Phuputsong e 'ngoe, likhoto tse neng li ja 50% ea lik'hilojule tsa tsona ho tloha mafura a mangata li ne li e-na le libaka tsa moputso oa boko bokong ba tsona ha li bapisoa le liphoofolo tse jang lik'hilojule tse lekanang le mafura a sa tsitsang. dopamine e fumanoeng ho fokotsa lets'oao.
Hoa thahasellisa hore ebe liphetoho tsena li etsahetse le ho se na phapang ea boima ba ’mele, mafura a ’mele, lihomone, kapa maemo a tsoekere maling.
Bafuputsi ba bang ba fumane hore lijo tse nang le mafura a mangata li ka eketsa ho ruruha 'meleng, tsamaiso ea dopaminee fana ka maikutlo a hore e ka lebisa liphetohong
Sebelisa li-probiotics
Lilemong tsa morao tjena, bo-rasaense ba fumane hore mala le boko li amana haufi-ufi. Ha e le hantle, mala ka linako tse ling dopamine E bitsoa "boko ba bobeli" hobane e na le lisele tse ngata tsa methapo tse hlahisang limolek'hule tse ngata tsa neurotransmitter, ho kenyelletsa le
Mefuta e meng ea baktheria e phelang ka maleng le eona e ka ama maikutlo le boitšoaro. dopamine Ho hlakile hore e ka hlahisa
Lipatlisiso sebakeng sena li na le moeli. Leha ho le joalo, liphuputso tse ngata li bontšitse hore mefuta e meng ea libaktheria liphoofolong le bathong, ha e jeoa ka bongata bo lekaneng. matšoenyeho ve ho tepella maikutlo e bontša hore e ka fokotsa matšoao.
Leha ho na le kamano e hlakileng lipakeng tsa maikutlo, li-probiotics le bophelo bo botle ba mala, ha e e-so utloisisoe hantle. Dopamine tlhahiso ea li-probiotics e ka 'na ea phetha karolo ea hore na li-probiotics li ntlafatsa maikutlo joang, empa ho hlokahala lipatlisiso tse eketsehileng ho fumana hore na phello e bohlokoa hakae.
boikoetliso
Boikoetliso bo khothaletsoa ho eketsa maemo a endorphin le ho ntlafatsa maikutlo. Ntlafatso ea maikutlo e bonahala kamora metsotso e 10 ea boikoetliso ba aerobic mme e fihla sehlohlolong kamora bonyane metsotso e 20.
Liphello tsena li feletse dopamine Le hoja e se ka lebaka la ho fetoha ha maemo a boikoetliso, lipatlisiso tsa liphoofolo li fana ka maikutlo a hore boikoetliso boo dopamine bokong ho fana ka maikutlo a hore e ka eketsa boemo ba
treadmill ka likhoto, E eketsa tlhahiso ea dopamine mme e eketsa palo ea li-receptor tsa dopamine libakeng tsa moputso oa boko ba bona.
Leha ho le joalo, liphetho tsena ha lia ka tsa tšoana kamehla ho batho. Phuputsong e 'ngoe, lenaneo la metsotso e 30 la treadmill e itekanetseng e sebetsa maemo a dopamineha ea ka ea baka keketseho ea
Leha ho le joalo, boithuto ba likhoeli tse tharo bo fumane hore ho etsa yoga letsatsi le le leng ka beke ho ne ho le betere ho feta hora ea ts'ebetso. maemo a dopaminee fumanoa e eketseha haholo.
Liphuputso tse ngata li bontšitse hore boikoetliso bo matla ba kamehla makhetlo a 'maloa ka beke bo ntlafatsa haholo taolo ea likoloi ho batho ba nang le Parkinson,' me sena tsamaiso ea dopamine e fana ka maikutlo a hore e ka ba le phello e molemo ho
robala ka ho lekaneng
Dopamine ha e lokolloa bokong, e baka maikutlo a ho falimeha. lithuto tsa liphoofolo, dopamineE bontša hore hoseng ha e le nako ea ho tsoha, e lokolloa ka bongata 'me ha e le nako ea ho robala, ka tlhaho maemo ana a theoha.
Ho hlobaela ho sitisa morethetho ona oa tlhaho. Ha batho ba tlameha ho lula ba falimehile bosiu bohle, dopamine Boteng ba li-receptor bo fokotsehile haholo hoseng ho hlahlamang.
Nyane dopamineHo ba le thepa hangata ho baka litlamorao tse sa thabiseng joalo ka ho fokotseha ha mohopolo le ho se sebetse hantle.
Ho robala ka linako tsohle, tsa boleng bo holimo ho ka thusa ho boloka maemo a dopamine a ntse a leka-lekana. National Sleep Foundation e khothaletsa ho robala lihora tse 7-9 bosiu bo bong le bo bong bakeng sa batho ba baholo.
Mokhoa oa ho robala o ka ntlafatsoa ka ho robala le ho tsoha ka nako e le 'ngoe letsatsi le leng le le leng, ho fokotsa lerata ka kamoreng, ho qoba k'hafeine mantsiboea, le ho sebelisa bethe bakeng sa ho robala feela.
mamela 'mino
Mamela 'mino, ho susumetsa ho lokolloa ha dopamine bokongKe tsela e monate. Liphuputso tse 'maloa tsa neuroimaging li fana ka maikutlo a hore ho mamela' mino, bokong e fumane hore e ekelitse ts'ebetso libakeng tsa menyaka, e leng moputso le li-receptor tsa dopamine.
mmino wa hao dopamine Boithuto bo bonyenyane bo etsang lipatlisiso ka litlamorao tsa ho hatsela ho batho ha ba mametse lipina tsa liletsa tse etsang hore ba ikutloe ba hatsetse. maemo a dopamine bokonge fumane keketseho ea 9% ho
Mmino, maemo a dopamineHo boleloa hore ho mamela ’mino ho thusa batho ba tšoeroeng ke lefu la Parkinson hore ba ntlafatse matla a ho laola ’mele.
Ho fihlela joale, 'mino le dopamine Lithuto tsohle tse ho eona li sebelisitse meloli ea liletsa, kahoo matlafatso ea dopamine e tsoa 'mino oa melodic.
Ha ho tsejoe hore na lipina tse nang le mantsoe li na le litlamorao tse tšoanang kapa li na le litlamorao tse kholo.
ho thuisa
ho thuisaKe mokhoa oa ho hlakola kelello, ho tsepamisa maikutlo ho uena. E ka etsoa ha u ntse u eme, u lutse, kapa esita le ho tsamaea, ’me ho ikoetlisa kamehla ho khothalletsa bophelo bo botle ba kelello le ba ’mele bo ntlafetseng.
Lipatlisiso tse ncha li fumane hore melemo ena e ka lebisa ho eketseha ha maemo a dopamine bokong.
Phuputso ea matichere a robeli a nang le phihlelo ea ho thuisa e fumane hore ka mor'a hora e le 'ngoe ea ho thuisa ha e bapisoa le ho phomola ka khutso tlhahiso ea dopaminee fumane keketseho ea 64%.
Ho nahanoa hore liphetoho tsena li ka thusa batho ba thuisang hore ba lule ba e-na le boikutlo bo botle ’me ba susumelletsehe ho lula ba le boemong ba ho thuisa ka nako e telele.
Ka sena, dopamine Ha ho hlake hore na liphello tsa ho matlafatsa li etsahala feela ho ba thuisang ba nang le phihlelo kapa ho batho ba qalang ho thuisa.
Fumana khanya ea letsatsi e lekaneng
Seasonal affective disorder (SAD) ke boemo bo etsang hore batho ba ikutloe ba hloname kapa ba tsielehile ha ba sa hlaheloe ke khanya ea letsatsi e lekaneng nakong ea mariha.
Nako e tlase ea khanya ea letsatsi dopamine Hoa tsebahala hore e ka lebisa ho fokotseng maemo a li-neurotransmitters tse matlafatsang maikutlo, ho kenyelletsa le ho pepesehela letsatsi, 'me ho pepesehela khanya ea letsatsi ho ka li eketsa.
Phuputsong ea batho ba baholo ba phetseng hantle ba 68, ba neng ba e-na le khanya e ngata ea letsatsi matsatsing a 30 a fetileng ba ne ba e-na le matla a phahameng ka ho fetisisa meputsong le likarolong tsa liketso tsa boko ba bona. dopamine li-receptors li ile tsa fumanoa.
Le hoja ho pepesehela letsatsi ho ka eketsa maemo a dopamine le ho ntlafatsa maikutlo, ho bohlokoa ho latela litataiso tsa polokeho kaha ho ba le letsatsi le lengata ho ka ba le litlamorao tse kotsi.
Ho ba letsatsing haholo ho ka baka tšenyo ea letlalo le ho eketsa kotsi ea kankere ea letlalo, kahoo tlhokomelo e lokela ho nkoa ka nako ea eona.
Litlatsetso tsa phepo e nepahetseng tse eketsang Phallo ea Dopamine
Tlas'a maemo a tloaelehileng, tlhahiso ea dopamine E laoloa ka katleho ke tsamaiso ea methapo ea 'mele. Ka sena, maemo a dopamineHo na le mabaka a 'maloa a bophelo le maemo a bongaka a ka bakang ho oa.
mmeleng ha maemo a dopamine a theohaHa u thabele maemo a monate ho uena, 'me ha u na tšusumetso.
Ho fumana matla a bophelo ba hau phahamisa maemo a dopamine tlameha. Molemong oa sena "Dopamine herbal therapy" Mona ke li-supplement tsa phepo eo u ka e sebelisang sebakeng sa…
li-probiotics
li-probioticske likokoana-hloko tse phelang tse etsang tsamaiso ea tšilo ea lijo. Li thusa 'mele hore o sebetse hantle.
E boetse e tsejoa e le libaktheria tse ntle tsa mala, li-probiotics li ka thibela kapa tsa phekola mathata a fapaneng a bophelo bo botle, ho kenyelletsa eseng feela bophelo bo botle ba mala empa le mathata a maikutlo.
Ha e le hantle, libaktheria tse kotsi tsa mala tlhahiso ea dopamine Le hoja ho bontšitsoe ho e fokotsa, li-probiotics li na le bokhoni ba ho e eketsa, e leng ho laola maikutlo.
Ho phaella moo, phuputso e entsoeng ho batho ba nang le lefu la pelo e halefisang (IBS) e fumane hore ba neng ba nka li-supplement tsa probiotic ba ne ba e-na le matšoao a fokolang ho feta ba ileng ba nka sebaka sa placebo.
U ka eketsa tšebeliso ea hau ea li-probiotic ka ho ja lihlahisoa tsa lijo tse lomositsoeng joalo ka yoghurt kapa kefir, kapa ka ho nka li-supplement tsa phepo e nepahetseng.
Ginkgo Biloba
Ginkgo bilobake setlama se tsoaletsoeng Chaena se 'nileng sa sebelisoa ka makholo a lilemo e le pheko bakeng sa maemo a fapaneng a bophelo bo botle. Leha lipatlisiso li sa tsitsane, li-supplement tsa ginkgo li ka ntlafatsa ts'ebetso ea kelello, ts'ebetso ea boko le maikutlo ho batho ba itseng.
Liphuputso tse ling li bontšitse ka likhoto hore tlatsetso ea nako e telele le ginkgo biloba e thusitse ho ntlafatsa ts'ebetso ea kelello, mohopolo le khothatso. dopamine e fumaneha ho eketsa maemo a bona.
Phuputsong ea tube ea liteko, ginkgo biloba e ntšitsoeng e fokolitse khatello ea oxidative. dopamine e bontšitsoe ho eketsa secretion.
Curcumin
Curcumin ke motsoako o sebetsang oa turmeric. Curcumin e fumaneha ka capsule, tee, extract le phofo. antidepressant phello ho lokolloa ha dopamineka lebaka la ho eketseha
Phuputso e 'ngoe e nyenyane e laoloang e fumane hore ho nka 1 gram ea curcumin ho na le liphello tse tšoanang le tsa Prozac ho ntlafatsa maikutlo a batho ba nang le bothata bo boholo ba ho tepella maikutlo (MDD).
Ho phaella moo, curcumin ka litoeba maemo a dopamineHo na le bopaki ba hore e eketsa
Oli ea Oregano
Oregano oliE na le lintho tse fapaneng tsa antioxidant le antibacterial ka lebaka la motsoako oa eona o sebetsang, carvacrol. Phuputso e 'ngoe e fumane hore ho kenngoa ha carvacrol tlhahiso ea dopamineHo bontšitsoe hore e tšehetsa nicotine 'me, ka lebaka leo, e fana ka phello e thibelang ho imeloa kelellong ho litoeba.
Phuputsong e 'ngoe ea likhoto, li-supplement tsa thyme, dopaminee fumane hore e thibela ho senyeha le ho baka liphello tse ntle tsa boitšoaro.
magnesium
magnesiume phetha karolo ea bohlokoa ho boloka 'mele le kelello li phetse hantle. Thepa ea antidepressant ea magnesium e ntse e sa utloisisoe hantle, empa khaello ea magnesium dopamine Ho na le bopaki ba hore e ka tlatsetsa ho theola maemo a mali le kotsi e eketsehileng ea ho tepella maikutlong.
Phuputso e 'ngoe e hlokometse hore ho tlatselletsa maemo a dopamine ka magnesium ho hlahisitse litlamorao tsa khatello ea maikutlo ho litoeba.
Tee e tala
Tee e talaKe seno se nang le thepa e phahameng ea antioxidant le litaba tsa phepo. E boetse e na le L-theanine, amino acid e amang boko ka ho toba.
L-theanine, dopamine E ka eketsa li-neurotransmitters tse itseng bokong ba hau, ho kenyelletsa mesebetsi e fetang e le 'ngoe,
Ho bonts'itsoe hore L-theanine e eketsa tlhahiso ea dopamine, ka hona e baka phello ea antidepressant le ho ntlafatsa ts'ebetso ea kelello.
Ho phaella moo, liphuputso li bontšitse hore ho ja ka bobeli tee e tala ntsa le tee e tala e le seno dopamine E bontša hore e ka eketsa tlhahiso ea matšoao a tepeletseng maikutlo 'me e amahanngoa le litekanyetso tse tlaase tsa matšoao a tepeletseng maikutlo.
Vithamine D
Vithamine D, dopamine E na le likarolo tse ngata 'meleng, ho kenyelletsa le taolo ea li-neurotransmitters tse itseng joalo ka
Phuputsong e 'ngoe, litoeba li haelloa ke vithamine D maemo a dopamineVithamine D3 e bontšitsoe ho fokotseha mme maemo a eketseha ha a eketsoa ka vithamine DXNUMX.
Hobane lipatlisiso li lekanyelitsoe, li-supplement tsa vithamine D ha li khothalletsoe bakeng sa khaello e se nang vithamine D. dopamine Ho thata ho bolela hore na e na le phello efe ho maemo.
Oli ea litlhapi li-supplement li na le mefuta e 'meli ea omega 3 fatty acids: eicosapentaenoic acid (EPA) le docosahexaenoic acid (DHA).
Liphuputso tse ngata li fumane hore li-supplement tsa oli ea tlhapi li na le liphello tse thibelang ho imeloa kelellong 'me li amahanngoa le bophelo bo botle ba kelello bo ntlafetseng ha bo nkoa kamehla.
Melemo ena ea oli ea tlhapi dopamine phello ea eona taolong. Ka mohlala, phuputso ea likhoto e fumane hore lijo tsa tlhapi tse nang le oli e ngata maemo a dopamineHo hlokometsoe hore e eketsa bongata ba joala ka 40% hape e eketsa bokhoni ba bona ba ho tlama dopamine.
caffeine
Lithuto caffeineHo bontšitsoe hore phaenapole e ka ntlafatsa ts'ebetso ea kelello, ho kenyelletsa le ho eketsa ho lokolloa ha li-neurotransmitters tse kang dopamine.
Caffeine e ntlafatsa ts'ebetso ea boko ka ho eketsa maemo a dopamine receptor bokong ba hau.
Ginseng
GinsengE 'nile ea sebelisoa meriana ea setso ea Sechaena ho tloha mehleng ea khale. Motso o ka jeoa o le tala kapa o phehiloe ka mouoane 'me o ka sebelisoa ka mefuta e meng e kang tee, capsules kapa lipilisi.
Liphuputso li bontšitse hore ginseng e ka ntlafatsa tsebo ea boko, ho kenyelletsa maikutlo, boitšoaro le mohopolo.
Lithuto tse ngata tsa liphoofolo le li-test-tube li bontša hore melemo ena ho eketsa maemo a dopamine e bontša hore e ka itšetleha ka bokhoni ba hae.
Likarolo tse ling tsa ginseng, joalo ka ginsenosides ho eketseha ha dopamine bokongle liphello tsa eona tse molemo, ho kenyeletsa bophelo bo botle ba kelello le ts'ebetso ea kelello le tlhokomelo.
Phuputsong e mabapi le phello ea ginseng e khubelu mabapi le bothata ba ho se tsotelle (ADHD) ho bana, dopamineHo hlokometsoe hore maemo a tlaase a lithethefatsi a amahanngoa le matšoao a ADHD.
Bana ba kenyellelitsoeng thutong ba ile ba nka 2000 mg ea ginseng e khubelu letsatsi le leng le le leng ka libeke tse robeli. Qetellong ea thuto, liphetho li bontšitse hore ginseng e ntlafalitse tlhokomelo ho bana ba nang le ADHD.
mokuti oa hao
mokuti oa haoke motsoako o sebetsang o fumanoang le ho ntšoa dimeleng tse itseng. E 'nile ea sebelisoa meriana ea setso ea Sechaena ka lilemo tse ngata' me e sa tsoa fumana botumo e le tlatsetso ea tlhaho.
Lithuto tse ling tsa liphoofolo li bontša hore berberine maemo a dopamineE bontša hore e eketsa khatello ea mali 'me e ka thusa ho loantša khatello ea maikutlo le matšoenyeho.
Litlamorao tsa ho nka Dopamine
Ho molemo ho buisana le ngaka pele u nka li-supplement leha e le life. Sena se hlokahala haholo-holo haeba u e-na le boemo ba bongaka kapa u noa meriana leha e le efe.
Ka kakaretso, kotsi e amanang le ho noa li-supplement tse ka holimo e batla e le tlaase. Bohle ba na le lintlha tse ntle tsa polokeho le maemo a chefo e tlase maemong a tlase ho isa ho a itekanetseng.
Litla-morao tse ka sehloohong tsa tse ling tsa lisebelisoa tsena li amana le matšoao a tšilo ea lijo a kang khase, letšollo, ho nyekeloa ke pelo kapa bohloko ba ka mpeng.
Ho opeloa ke hlooho, ho tsekela le ho otla ha pelo ho boetse ho tlalehoa ka litlatsetso tse ling, ho kenyelletsa ginkgo, ginseng, le caffeine.
Ka hoo;
Dopamineke k'hemik'hale ea bohlokoa ea boko e amang maikutlo a hau, maikutlo a moputso le tšusumetso. E boetse e thusa ho laola metsamao ea 'mele.
Hangata maemo a laoloa hantle ke 'mele, empa ho na le liphetoho tse ling tsa bophelo tseo u ka li etsang ho e eketsa ka tlhaho.
Lijo tse leka-lekaneng tse nang le liprotheine tse lekaneng, livithamine le liminerale, li-probiotics, le tekanyo e itekanetseng ea mafura a mangata li ka thusa 'mele ho hlahisa dopamine eo o e hlokang.
Ho robala ka ho lekaneng, ho ikoetlisa, ho mamela 'mino, ho thuisa le ho qeta nako u le letsatsing maemo a dopaminee ka e eketsa.
