Ukulungisa njani ukunqongophala kweDopamine? Ukonyusa ukukhutshwa kweDopamine

i-dopaminesisithunywa sekhemikhali esibalulekileyo esinemisebenzi emininzi engqondweni. Umvuzo unendima ekulawuleni inkuthazo, inkumbulo, ingqalelo kunye neentshukumo zomzimba.

i-dopamine Xa ikhutshwe ngobuninzi, idala imvakalelo yolonwabo kunye nomvuzo okukhuthaza ukuba uphinde ukuziphatha okuthile.

Okuphikisanayo, amanqanaba e-dopamineUkuba nesikhundla esiphantsi kunciphisa inkuthazo kunye nolangazelelo oluncinane kwizinto ezinokwenza abantu abaninzi bavuye.

Amanqanaba eDopamine Ngokuqhelekileyo ilawulwa ngaphakathi kwenkqubo ye-nervous kodwa kukho izinto ezinokwenziwa ukuze ngokwemvelo ukwandisa amanqanaba ayo.

kwinqaku "Yintoni i-dopamine, yenza ntoni", "ziziphi izinto ezandisa ukukhululwa kwe-dopamine", "indlela yokulungisa ukusilela kwe-dopamine kwingqondo", "zeziphi iziyobisi ezandisa inqanaba le-dopamine", "yintoni? kukutya okonyusa kunye nokunciphisa ukukhutshwa kwe-dopamine? Uya kufumana iimpendulo kwimibuzo yakho.

Uyonyusa njani iDopamine ngokwendalo?

yitya iprotheni

Iiprotheyini zenziwe ngeebhloko ezincinci zokwakha ezibizwa ngokuba zii-amino acids. Kukho ii-amino acid ezingama-23 ezahlukeneyo umzimba onokuthi uzidibanise kwaye kufuneka zifunyenwe ekutyeni.

Tyrosine i-amino acid, ebizwa i-dopamine idlala indima ebalulekileyo kwimveliso yayo. I-Enzymes emzimbeni inokuguqula i-tyrosine ibe yi-dopamine, ngoko ke ukuba namanqanaba aneleyo e-tyrosine ukuveliswa kwe-dopamine ibalulekile kwi

tyrosine, phenylalanine Isenokwenziwa kwenye i-amino acid ebizwa ngokuba Zombini i-tyrosine kunye ne-phenylalanine zifumaneka ngokwendalo kukutya okuneprotheyini eninzi okufana ne-turkey, inyama yenkomo, amaqanda, ubisi, isoya, kunye nemifuno.

Uphononongo lubonise ukuba ukwanda kokutya kwe-tyrosine kunye ne-phenylalanine dopamine kwingqondo ibonisa ukuba inokunyusa amanqanaba e

Ngakolunye uhlangothi, xa i-phenylalanine kunye ne-tyrosine zingathathwa ngokwaneleyo ekutyeni, amanqanaba e-dopamine inokuphelelwa.

utye amanqatha amancinci

Olunye uphando lwezilwanyana lubonisa ukuba amafutha ahluthayo atyiwa ngamanani amakhulu kakhulu. Iimpawu ze-dopamine kwingqondoWafumanisa ukuba unokuwaphula.

Ukuza kuthi ga ngoku, ezi zifundo zenziwe kuphela kwiimpuku, kodwa iziphumo ziyamangalisa. Kolunye uphononongo, iigundane ezitye i-50% yeekhalori zazo kumafutha ahluthayo zineendawo zomvuzo wobuchopho ebuchotsheni bazo xa kuthelekiswa nezilwanyana ezitye umlinganiselo ofanayo weekhalori kumafutha angaxutywanga. i-dopamine ifunyenwe ukunciphisa umqondiso.

Okubangel 'umdla kukuba, olu tshintsho lwenzekile nangaphandle kokungafani kobunzima, amafutha omzimba, amahomoni, okanye amanqanaba eswekile yegazi.

Abanye abaphandi baye bafumanisa ukuba ukutya okunamafutha amaninzi kunokunyusa ukuvuvukala emzimbeni, inkqubo ye-dopamineicebisa ukuba ingakhokelela kutshintsho kwi

Sebenzisa iiprobiotics

Kwiminyaka yakutshanje, izazinzulu ziye zafumanisa ukuba amathumbu nengqondo zinxibelelene ngokusondeleyo. Enyanisweni, ngamanye amaxesha amathumbu i-dopamine Ibizwa ngokuba "yingqondo yesibini" kuba iqulethe inani elikhulu leeseli zemithambo-luvo ezivelisa iimolekyuli ezininzi zokubonisa i-neurotransmitter, kubandakanya.

Ezinye iintlobo zebhaktiriya ezihlala emathunjini zinokuchaphazela isimo sengqondo kunye nokuziphatha. i-dopamine Kucacile ukuba inokuvelisa

Uphando kule ndawo lulinganiselwe. Nangona kunjalo, uphando oluninzi lubonise ukuba ezinye iintlobo zebhaktiriya kuzo zombini izilwanyana kunye nabantu, xa zisetyenziswe ngobuninzi ngokwaneleyo. ixhala ve ukudakumba ibonisa ukuba inokunciphisa iimpawu.

Ngaphandle kwekhonkco elicacileyo phakathi kwemood, probiotics, kunye nempilo yamathumbu, ayikaqondwa kakuhle. i-dopamine Ukuveliswa kweeprobiotics kunokwenzeka ukuba kudlale indima kwindlela iiprobiotics eziphucula ngayo isimo sengqondo, kodwa uphando oluninzi luyafuneka ukufumanisa ukuba kubaluleke kangakanani umphumo.

umthambo

Ukuzivocavoca kunconywa ukwandisa amanqanaba e-endorphin kunye nokuphucula isimo sengqondo. Ukuphuculwa kwemeko kubonakala emva kwemizuzu eyi-10 yomsebenzi we-aerobic kunye nencopho emva kwemizuzu engama-20 ubuncinane.

Ezi ziphumo ngokupheleleyo i-dopamine Nangona kungekho ngenxa yotshintsho kumanqanaba omthambo, uphando lwezilwanyana lucebisa ukuba umthambo dopamine kwingqondo ecebisa ukuba inokunyusa umgangatho we

i-treadmill kwiimpuku, Yandisa ukukhutshwa kwe-dopamine kwaye kwandisa inani le-dopamine receptors kwiindawo zomvuzo zobuchopho babo.

Nangona kunjalo, ezi ziphumo azizange zihlale zifana ebantwini. Kolunye uphononongo, iseshoni yemizuzu engama-30 ye-moderate-intensity treadmill isebenza amanqanaba e-dopamineayizange ibangele ukwanda

Nangona kunjalo, uphononongo lweenyanga ezintathu lufumanise ukuba ukwenza i-yoga usuku olunye ngeveki kwakungcono kuneyure yokusebenza. amanqanaba e-dopaminezifunyenwe zikhula kakhulu.

Uphononongo oluninzi lubonise ukuba umthambo othe rhoqo wamaxesha amaninzi ngeveki uphucula kakhulu ulawulo lweemoto kubantu abane-Parkinson's, kwaye oku. inkqubo ye-dopamine ecebisa ukuba inokuba nefuthe eliluncedo kwi

lala ngokwaneleyo

i-dopamine xa ikhutshwe engqondweni, idala iimvakalelo zokuphaphama. izifundo zezilwanyana, i-dopamineIbonisa ukuba kusasa xa ixesha lokuvuka, likhutshwa ngamanani amakhulu kwaye xa ixesha lokulala, la manqanaba awela ngokwemvelo.

Ukuphuthelwa kuphazamisa ezi zingqisho zendalo. Xa abantu benyanzelwa ukuba bahlale bephaphile ubusuku bonke, i-dopamine Ubukho be-receptors buyancipha kakhulu ngentsasa elandelayo.

Ngaphantsi i-dopamineUkuba nezinto kudla ngokukhokelela kwiziphumo ezingathandekiyo ezifana nokuncipha koxinzelelo kunye nolungelelwaniso olubi.

Ukulala rhoqo, okukumgangatho ophezulu kunokunceda ukugcina amanqanaba e-dopamine elungelelene. I-National Sleep Foundation icebisa ukufumana iiyure ezi-7-9 zokulala ubusuku ngabunye kubantu abadala.

Iipateni zokulala zingaphuculwa ngokulala nokuvuka ngexesha elifanayo yonke imihla, ukunciphisa ingxolo kwigumbi lokulala, ukuphepha i-caffeine ngokuhlwa, kunye nokusebenzisa ibhedi kuphela ukulala.

Mamela umculo

Mamela umculo, ivuselela ukukhululwa kwe-dopamine kwingqondoYindlela eyonwabisayo. Izifundo ezininzi ze-neuroimaging zibonisa ukuba ukumamela umculo, engqondweni yafumanisa ukuba yandisa umsebenzi kwiindawo zokuzonwabisa, ezivuzayo kunye ne-dopamine receptors.

umculo wakho i-dopamine Uphononongo oluncinci oluphanda iziphumo zokuphola ebantwini xa bemamele iingoma zezixhobo ezibenza bazive begodola. amanqanaba e-dopamine yengqondoifumene ukwanda kwe-9%.

Umculo, amanqanaba e-dopamineKuthiwa ukuphulaphula umculo kunceda abantu abanesifo sikaParkinson baphucule indlela yokulawula iimoto.

Ukuza kuthi ga ngoku, umculo kunye i-dopamine Zonke izifundo ezikuyo zisebenzise iingoma zomculo, ngoko ke ukonyuswa kwe-dopamine kuvela kumculo womculo.

Akwaziwa ukuba iingoma ezinamazwi zineempembelelo ezifanayo okanye zinokuba neziphumo ezinkulu.

I-Meditasyon

I-MeditasyonYindlela yokucoca ingqondo, ukugxila kuwe. Kunokwenziwa xa umile, uhleli, okanye uhamba, kwaye ukuziqhelanisa rhoqo kukhuthaza impilo ephucukileyo engqondweni nasemzimbeni.

Uphando olutsha lufumanise ukuba ezi zibonelelo zinokukhokelela ekwandeni kwamanqanaba e-dopamine engqondweni.

Uphononongo lootitshala abasibhozo abanamava bokucamngca bafumanisa ukuba emva kweyure enye yokucamngca xa kuthelekiswa nokuphumla ngokuzolileyo ukuveliswa kwe-dopamineifumene ukwanda kwama-64%.

Kucingelwa ukuba olu tshintsho lunokunceda abacamngca bagcine isimo sengqondo esifanelekileyo kwaye bakhuthazeke ukuba bahlale kwindawo yokucamngca ixesha elide.

Ngale nto, i-dopamine Akucaci ukuba iziphumo zokuqiniswa zenzeke kuphela kubacamngca abanamava okanye kubantu abaqala ukucamngca.

fumana ilanga elaneleyo

I-seasonal affective disorder (SAD) yimeko eyenza abantu bazive bedakumbile okanye badinwe kakhulu xa bengafumani kukhanya ngokwaneleyo ngexesha lasebusika.

Amaxesha asezantsi okukhanya kwelanga i-dopamine Kuyaziwa ukuba zinokukhokelela kumanqanaba anciphayo ee-neurotransmitters eziphucula isimo somoya, kubandakanya nokuvezwa lilanga, kunye nokuvezwa kukukhanya kwelanga kunokonyusa.

Kuphononongo lwabantu abadala abasempilweni abangama-68, abo babenokukhanya kwelanga kakhulu kwiintsuku ezingama-30 zangaphambili babenobunzulu obuphezulu bomvuzo kunye nemimandla yezenzo zobuchopho babo. i-dopamine ii-receptors zafunyanwa.

Nangona ukukhanya kwelanga kunokunyusa amanqanaba e-dopamine kunye nokuphucula imo, kubalulekile ukulandela izikhokelo zokhuseleko njengoko ukufumana ilanga elininzi kunokuba nemiphumo eyingozi.

Ukukhanya kwelanga kakhulu kunokubangela umonakalo wolusu kwaye kwandise umngcipheko womhlaza wolusu, ngoko kufuneka kuthathelwe ingqalelo kunye nobude bayo. 

Izongezo zezondlo ezonyusa ukukhutshwa kweDopamine

Phantsi kweemeko eziqhelekileyo, ukuveliswa kwe-dopamine Ilawulwa ngokufanelekileyo yinkqubo ye-nervous yomzimba. Ngale nto, amanqanaba e-dopamineKukho izinto ezininzi zokuphila kunye neemeko zonyango ezinokubangela ukuwa.

emzimbeni xa amanqanaba e-dopamine ehlaAwuzonwabeli iimeko ezikonwabisayo, kwaye awunamdla.

Ukufumana amandla obomi bakho nyusa amanqanaba e-dopamine kufuneka. Yale "unyango lwe-dopamine herbal" Nazi izongezo zezondlo onokuzisebenzisa ngaphakathi komda we…

iiprobiotics

iiprobioticsziintsholongwane eziphilayo ezenza inkqubo yokwetyisa. Banceda umzimba usebenze ngokufanelekileyo.

Ikwabizwa ngokuba ziibhaktheriya ezilungileyo zamathumbu, iiprobiotics zinokuthintela okanye zinyange iingxaki ezininzi zempilo, kubandakanya kungekuphela nje impilo yamathumbu kodwa kunye nokuphazamiseka kweemvakalelo.

Enyanisweni, iibhaktheriya eziyingozi zamathumbu ukuveliswa kwe-dopamine Nangona kuboniswe ukunciphisa, i-probiotics inamandla okuyandisa, okulawula isimo sengqondo.

Ukongezelela, uphononongo lwabantu abane-irritable bowel syndrome (IBS) lufumanise ukuba abo bathatha izongezelelo zeprobiotic babeneempawu zokudakumba kancinci kunabo bathatha indawo ye-placebo.

Unokwandisa ukusetyenziswa kwakho kweprobiotic ngokutya iimveliso zokutya ezivundisiweyo ezifana neyogathi okanye i-kefir, okanye ngokuthatha izongezo zesondlo.

Ginkgo Biloba

Ginkgo bilobayimifuno eyinzalelwane yase China esetyenziswe kangangamakhulu eminyaka njengeyeza leemeko zempilo ezahlukeneyo. Nangona uphando lungahambelani, izongezelelo zeginkgo zinokuphucula ukusebenza kwengqondo, ukusebenza kwengqondo, kunye nomoya kubantu abathile.

Olunye uphononongo lubonise kwiimpuku ukuba ukongezwa kwexesha elide kunye neginkgo biloba kuncede ukuphucula umsebenzi wokuqonda, inkumbulo, kunye nenkuthazo. i-dopamine zifunyenwe ukwandisa amanqanaba abo.

Kuphononongo lwetyhubhu yovavanyo, i-Ginkgo biloba isicatshulwa sehlise uxinzelelo lwe-oxidative. i-dopamine ibonakaliswe ukwandisa imfihlo.

Curcumin

I-Curcumin yinto esebenzayo kwi-turmeric. I-Curcumin ifumaneka kwi-capsule, itiye, i-extract kunye nefom ye powder. isiphumo sokudakumba ukukhutshwa kwe-dopaminengenxa yokwanda

Olunye uphando oluncinci olulawulwayo lufumene ukuba ukuthatha i-1 gram ye-curcumin ineempembelelo ezifanayo njengeProzac ekuphuculeni isimo sengqondo kubantu abaneengxaki ezinkulu zokudakumba (MDD).

Ukongeza, i-curcumin kwiigundane amanqanaba e-dopamineKukho ubungqina bokuba iyakwandisa

Ioli yeOregano

Ioyile yeOreganoInezinto ezahlukeneyo ze-antioxidant kunye ne-antibacterial ngenxa yesithako esisebenzayo, i-carvacrol. Olunye uphando lufumene ukuba i-carvacrol intake ukuveliswa kwe-dopamineKuye kwaboniswa ukuba ixhasa i-nicotine kwaye, ngenxa yoko, inika umphumo ochasayo kwiigundane.

Kwesinye isifundo kwiimpuku, izongezo ze-thyme extract, i-dopamineyafumanisa ukuba ithintele ukuthotywa kwaye yenza iziphumo zokuziphatha ezilungileyo.

wemagniziyam

wemagniziyamidlala indima ebalulekileyo ekugcineni umzimba nengqondo zisempilweni. Iimpawu ezichasayo ze-magnesium zisaqondwa kakuhle, kodwa ukusilela kwe-magnesium i-dopamine Kukho ubungqina bokuba kunokuba negalelo ekwehliseni amanqanaba egazi kunye nomngcipheko okhulayo wokudakumba.

Olunye uphononongo lwaphawula ukuba ukongeza amanqanaba e-dopamine nge-magnesium kuvelisa iziphumo zokudakumba kwiimpuku.

Iti eluhlaza

Iti eluhlazaIsiselo esineempawu eziphezulu ze-antioxidant kunye nomxholo wesondlo. Kwakhona iqulethe i-L-theanine, i-amino acid echaphazela ngokuthe ngqo ingqondo.

L-theanine, i-dopamine Inokunyusa ii-neurotransmitters ezithile kwingqondo yakho, kubandakanywa ngaphezu komsebenzi omnye,

Kuye kwaboniswa ukuba i-L-theanine yonyusa imveliso ye-dopamine, ngaloo ndlela ibangela isiphumo sokudakumba kunye nokuphucula umsebenzi wokuqonda.

Ukongeza, izifundo zibonise ukuba ukusebenzisa zombini iti eluhlaza kunye neti eluhlaza njengesiselo i-dopamine Ibonisa ukuba inokunyusa ukuveliswa kweempawu ezixinzelelekileyo kwaye ihambelana namazinga aphantsi eempawu zokudakumba.

Ivithamin D

Ivithamin D, i-dopamine Inendima ezininzi emzimbeni, kubandakanywa nokulawulwa kwee-neurotransmitters ezithile ezifana

Kolunye uphononongo, iimpuku eziswele ivithamin D amanqanaba e-dopamineI-Vitamin D3 ibonakaliswe ukuba iyancipha kwaye amanqanaba anyuka xa yongezwa nge-vitamin DXNUMX.

Ngenxa yokuba uphando lunqongophele, izongezo ze-vitamin D azikhuthazwa ngokungabikho kwe-vitamin D. i-dopamine Kunzima ukuthetha ukuba ingaba nayo nayiphi na impembelelo kumanqanaba.

Ioli yeentlanzi

Ioli yeentlanzi izongezelelo ngokuyinhloko ziqulethe iindidi ezimbini ze-omega 3 fatty acids: i-eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA).

Izifundo ezininzi zifumene ukuba izongezo zeoyile yeentlanzi zineempembelelo zokuchasa uxinzelelo kwaye zihambelana nempilo yengqondo ephuculweyo xa zithathwa rhoqo.

Ezi zibonelelo zeoli yeentlanzi i-dopamine ifuthe layo kulawulo. Umzekelo, uphononongo lweempuku lufumanise ukuba ukutya okutyetyisiweyo kweoli yentlanzi amanqanaba e-dopamineKuye kwaphawulwa ukuba yonyusa umthamo wotywala nge-40% kwaye ikwanyusa isakhono sabo sokubopha i-dopamine.

caffeine

Izifundo icaffeineKuye kwaboniswa ukuba i-ananas inokuphucula ukusebenza kwengqondo, kubandakanywa ngokunyusa ukukhululwa kwee-neurotransmitters ezifana ne-dopamine.

I-caffeine iphucula ukusebenza kwengqondo ngokunyusa amanqanaba e-dopamine receptor kwingqondo yakho.

Ginseng

GinsengIsetyenziswe kumayeza emveli aseTshayina ukususela kumaxesha amandulo. Ingcambu ingatyiwa ikrwada okanye iqhunyiswe ngomphunga kwaye ingasetyenziswa ngezinye iindlela ezifana neti, iipilisi okanye iipilisi.

Uphononongo lubonise ukuba i-ginseng inokuphucula izakhono zobuchopho, kubandakanywa isimo sengqondo, ukuziphatha, kunye nenkumbulo.

Uphononongo oluninzi lwezilwanyana kunye netyhubhu yovavanyo lubonisa ukuba ezi nzuzo ukwandisa amanqanaba e-dopamine ibonisa ukuba oko kuxhomekeke kubuchule bakhe.

Amanye amacandelo kwi-ginseng, njenge-ginsenosides ukwanda kwe-dopamine kwingqondokunye nemiphumo emihle, kuquka impilo yengqondo kunye nokusebenza kwengqondo kunye nokuqwalaselwa.

Kuphononongo malunga nefuthe le-ginseng ebomvu kwingqwalasela yokusilela kwe-hyperactivity disorder (ADHD) ebantwaneni, i-dopamineKuye kwaphawulwa ukuba amanqanaba asezantsi echiza anxulunyaniswa neempawu ze-ADHD.

Abantwana ababandakanyiweyo kwisifundo bathatha i-2000 mg ye-ginseng ebomvu imihla ngemihla kwiiveki ezisibhozo. Ekupheleni kophononongo, iziphumo zibonise ukuba i-ginseng iphucule ingqalelo kubantwana abane-ADHD.

umchebi wakho

umchebi wakhosisithako esisebenzayo esifunyenwe kwaye sitsalwe kwizityalo ezithile. Isetyenziswe kumayeza emveli aseTshayina iminyaka kwaye isanda kufumana ukuthandwa njengesongezelelo sendalo.

Ezinye izifundo zezilwanyana zibonisa ukuba i-berberine amanqanaba e-dopamineIbonisa ukuba inyusa uxinzelelo lwegazi kwaye inokunceda ukulwa nokudakumba kunye nokuxhalaba.

Iziphumo ezisecaleni zokuthatha iDopamine

Kungcono ukudibana nogqirha ngaphambi kokuba uthathe naziphi na izongezo. Oku kuyimfuneko ngakumbi ukuba unesimo sonyango okanye uthatha nawaphi na amayeza.

Lilonke, umngcipheko onxulumene nokuthatha izongezo ezingentla uphantsi. Zonke zineeprofayili zokhuseleko ezilungileyo kunye namanqanaba etyhefu asezantsi kwiidosi ezisezantsi ukuya kwimodareyitha.

Iziphumo ezinokwenzeka eziphambili zezinye zezi zongezo zinxulumene neempawu zokugaya ezifana negesi, urhudo, isicaphucaphu okanye intlungu yesisu.

Intloko ebuhlungu, isiyezi, kunye nokubetha kwentliziyo kuye kwaxelwa nezinye izongezo, kuquka iginkgo, iginseng, kunye necaffeine.

Ngenxa yoko;

i-dopamineyikhemikhali ebalulekileyo yengqondo echaphazela isimo sakho sengqondo, iimvakalelo zomvuzo kunye nenkuthazo. Ikwanceda nokulawula iintshukumo zomzimba.

Amanqanaba ahlala elawulwa kakuhle ngumzimba, kodwa kukho utshintsho oluthile lwendlela yokuphila onokuthi ulwenze ukuba uyandise ngokwemvelo.

Ukutya okunokulinganisela kunye neprotheyini eyaneleyo, iivithamini kunye neeminerali, iiprobiotics, kunye nemilinganiselo ephakathi kwamafutha ahluthayo kunokunceda umzimba uvelise i-dopamine oyifunayo.

Ukulala ngokwaneleyo, ukwenza umthambo, ukumamela umculo, ukucamngca, kunye nokuchitha ixesha elangeni amanqanaba e-dopamineinokuyandisa.