Ungakulungisa Kanjani Ukuntula Kwe-Dopamine? Ukwandisa Ukukhishwa kweDopamine

i-dopamineiyisithunywa samakhemikhali esibalulekile esinemisebenzi eminingi ebuchosheni. Umvuzo uneqhaza ekulawuleni ugqozi, inkumbulo, ukunaka ngisho nokunyakaza komzimba.

i-dopamine Uma ikhishwe ngobuningi, idala umuzwa wenjabulo nomvuzo okukugqugquzela ukuthi uphinde ukuziphatha okuthile.

Ngokuphambene nalokho, amazinga e-dopamineUkuba nesikhundla esiphansi kunciphisa umdlandla kanye nomdlandla omncane ngezinto ezingajabulisa abantu abaningi.

Amazinga e-Dopamine Ngokuvamile kulawulwa ngaphakathi kwesimiso sezinzwa kodwa kunezinto ezingenziwa ukuze ngokwemvelo kwenyuswe amazinga ayo.

esihlokweni "Iyini i-dopamine, yenzani", "yiziphi izinto ezandisa ukukhululwa kwe-dopamine", "indlela yokulungisa ukuntuleka kwe-dopamine ebuchosheni", "iziphi izidakamizwa ezandisa izinga le-dopamine", "yini ukudla okwandayo nokunciphisa ukukhululwa kwe-dopamine”? Uzothola izimpendulo zemibuzo yakho.

Indlela Yokwandisa I-Dopamine Ngokwemvelo?

udle amaprotheni

Amaprotheni akhiwe ngamabhulokhi wokwakha amancane abizwa ngokuthi ama-amino acid. Kunama-amino acid angama-23 ahlukene umzimba ongawahlanganisa futhi okufanele atholakale ekudleni.

I-Tyrosine i-amino acid, ebizwa ngokuthi i-dopamine idlala indima ebalulekile ekukhiqizweni kwayo. Ama-Enzymes emzimbeni angaguqula i-tyrosine ibe yi-dopamine, ngakho-ke ukuba namazinga e-tyrosine anele ukukhiqizwa kwe-dopamine kubalulekile ngoba

i-tyrosine, phenylalanine Ingenziwa futhi ngenye i-amino acid ebizwa ngokuthi Kokubili i-tyrosine ne-phenylalanine zitholakala ngokwemvelo ekudleni okunamaprotheni amaningi njenge-turkey, inyama yenkomo, amaqanda, ubisi, isoya, kanye nemifino.

Ucwaningo luye lwabonisa ukuthi ukwandisa ukudla okudlayo kwe-tyrosine ne-phenylalanine dopamine ebuchosheni ikhombisa ukuthi ingakhuphula amazinga we

Ngakolunye uhlangothi, lapho i-phenylalanine ne-tyrosine zingathathwanga ngokwanele ekudleni, amazinga e-dopamine ingase iphele.

udle amafutha agcwele kancane

Ezinye izifundo zezilwane zibonisa ukuthi amafutha agcwele adliwa ngamanani amakhulu kakhulu. amasignali e-dopamine ebuchosheniWathola ukuthi angayihlephula.

Kuze kube manje, lezi zifundo zenziwa kuphela kumagundane, kodwa imiphumela iyathakazelisa. Kolunye ucwaningo, amagundane adle ama-kilojoule angu-50% emafutheni agcwele abenezindawo zomvuzo wobuchopho ebuchosheni bawo uma kuqhathaniswa nezilwane ezidle inani elifanayo lamakholori kumafutha angagcwele. i-dopamine kutholwe ukunciphisa isignali.

Ngokuthakazelisayo, lezi zinguquko zenzeka ngisho nangaphandle kokuhluka kwesisindo, amafutha omzimba, amahomoni, noma amazinga kashukela egazini.

Abanye abacwaningi bathole ukuthi ukudla okunamafutha amaningi kungandisa ukuvuvukala emzimbeni, uhlelo lwe-dopamineiphakamisa ukuthi kungase kuholele ekushintsheni

Sebenzisa ama-probiotics

Eminyakeni yamuva, ososayensi bathole ukuthi amathumbu nobuchopho kuxhumene kakhulu. Eqinisweni, ngezinye izikhathi amathumbu i-dopamine Ibizwa ngokuthi "ubuchopho besibili" ngoba iqukethe inqwaba yamangqamuzana ezinzwa akhiqiza ama-molecule amaningi e-neurotransmitter signaling, kuhlanganise

Ezinye izinhlobo zebhaktheriya ezihlala emathunjini nazo zingathinta imizwa nokuziphatha. i-dopamine Kuyacaca ukuthi ingakhiqiza

Ucwaningo kule ndawo lulinganiselwe. Kodwa-ke, ucwaningo oluningi luye lwabonisa ukuthi ezinye izinhlobo zamabhaktheriya ezilwaneni nakubantu, uma zidliwe ngobuningi obanele. ukukhathazeka ve ukucindezeleka kubonisa ukuthi kunganciphisa izimpawu.

Naphezu kokuhlobana okucacile phakathi kwemizwa, ama-probiotics, nempilo yamathumbu, akukaqondwa kahle. i-dopamine ukukhiqizwa kwama-probiotics cishe kuzoba nendima endleleni ama-probiotics athuthukisa ngayo isimo sengqondo, kodwa ucwaningo olwengeziwe luyadingeka ukuze kutholwe ukuthi umphumela ubaluleke kangakanani.

ukuzivocavoca

Ukuzivocavoca kunconywa ukwandisa amazinga e-endorphin futhi uthuthukise isimo sengqondo. Ukuthuthukiswa kwemizwa kubonakala ngemva kwemizuzu engu-10 yomsebenzi we-aerobic futhi kuphakama okungenani ngemva kwemizuzu engu-20.

Le miphumela iphelele i-dopamine Nakuba kungenjalo ngenxa yezinguquko emazingeni okuzivocavoca, ucwaningo lwezilwane lusikisela lokho kuvivinya umzimba dopamine ebuchosheni ephakamisa ukuthi ingase inyuse izinga le

i-treadmill emagundeni, Khulisa ukukhululwa kwe-dopamine futhi kwandisa inani lama-dopamine receptors ezindaweni zomvuzo zobuchopho babo.

Nokho, le miphumela ayizange ihlale ifana kubantu. Kolunye ucwaningo, iseshini yemizuzu engama-30 ye-treadmill emaphakathi esebenza amazinga e-dopamineayizange ibangele ukwanda

Nokho, ucwaningo lwezinyanga ezintathu lwathola ukuthi ukwenza i-yoga usuku olulodwa ngesonto kwakungcono kunehora lokusebenza. amazinga e-dopaminekutholakale ukwanda kakhulu.

Ucwaningo oluningi luye lwabonisa ukuthi ukuvivinya umzimba njalo okujulile izikhathi eziningana ngesonto kuthuthukisa kakhulu ukulawula kwezimoto kubantu abane-Parkinson, futhi lokhu uhlelo lwe-dopamine esikisela ukuthi kungase kube nomphumela onenzuzo kuwo

lala ngokwanele

i-dopamine lapho ikhishwa ebuchosheni, idala imizwa yokuphaphama. izifundo zezilwane, i-dopamineKubonisa ukuthi ekuseni uma sekuyisikhathi sokuvuka, ikhishwa ngobuningi futhi uma sekuyisikhathi sokulala, la mazinga ehla ngokwemvelo.

Ukuqwasha kuphazamisa lezi zigqi zemvelo. Lapho abantu bephoqeleka ukuthi bahlale bephapheme ubusuku bonke, i-dopamine Ukuba khona kwama-receptors kuncipha kakhulu ngakusasa ekuseni.

Ngaphansi i-dopamineUkuba khona ngokuvamile kuholela emiphumeleni engemnandi njengokuncipha kokugxilisa ingqondo nokungasebenzisani kahle.

Ukulala okuvamile, kwekhwalithi ephezulu kungasiza ukugcina amazinga e-dopamine ebhalansi. I-National Sleep Foundation incoma ukuthi abantu abadala bathole ukulala kwamahora angu-7–9 ubusuku ngabunye.

Izindlela zokulala zingathuthukiswa ngokulala nokuvuka ngesikhathi esifanayo usuku ngalunye, ukunciphisa umsindo ekamelweni, ukugwema i-caffeine kusihlwa, nokusebenzisa umbhede ukulala kuphela.

Lalela umculo

Lalela umculo, ikhuthaza ukukhululwa kwe-dopamine ebuchosheniKuyindlela ejabulisayo. Ucwaningo oluningi lwe-neuroimaging luphakamisa ukuthi ukulalela umculo, ebuchosheni ithole ukuthi yandisa umsebenzi ezindaweni zokuzijabulisa, okuwumvuzo kanye nama-dopamine receptors.

umculo wakho i-dopamine Ucwaningo oluncane oluphenya ngemiphumela yokuphola kubantu uma belalele izingoma zezinsimbi ezibenza bazizwe begodola. amazinga e-dopamine yobuchophoithole ukwenyuka ngo-9%.

Umculo, amazinga e-dopamineKuthiwa ukulalela umculo kusiza abantu abanesifo sikaParkinson bathuthukise ukulawulwa kwezimoto.

Kuze kube manje, umculo kanye i-dopamine Zonke izifundo ezikuyo zisebenzise imiculo yezinsimbi, ngakho-ke i-dopamine boost ivela emculweni we-melodic.

Akwaziwa ukuthi izingoma ezinezinhlamvu zinemiphumela efanayo noma ingaba mikhulu yini.

I-Meditasyon

I-MeditasyonKuyindlela yokusula ingqondo, ukugxila kuwena. Kungenziwa ngenkathi umile, uhlezi, noma uhamba, futhi ukuzijwayeza njalo kuthuthukisa impilo engokwengqondo nengokwenyama.

Ucwaningo olusha luthole ukuthi lezi zinzuzo zingaholela ekwandeni kwamazinga e-dopamine ebuchosheni.

Ucwaningo lothisha abanolwazi lokuzindla abayisishiyagalombili luthole ukuthi ngemva kwehora elilodwa lokuzindla uma kuqhathaniswa nokuphumula buthule ukukhiqizwa kwe-dopamineithole ukunyuka kwama-64%.

Kucatshangwa ukuthi lezi zinguquko zingasiza abazindla ukuthi balondoloze isimo sengqondo esihle futhi bagqugquzeleke ukuthi bahlale besesimweni sokuzindla isikhathi eside.

Ngalokhu, i-dopamine Akucaci ukuthi imiphumela yokuqiniswa iyenzeka kuphela kubazindla abanolwazi noma kubantu abasanda kuqala ukuzindla.

uthole ukukhanya kwelanga okwanele

I-Seasonal Affective Disorder (SAD) yisimo esenza abantu baphatheke kabi noma bakhungatheke lapho bengachayeke elangeni elanele ngesikhathi sasebusika.

Izikhathi zokuchayeka elangeni eziphansi i-dopamine Kuyaziwa ukuthi zingaholela ekwehleni kwamazinga ama-neurotransmitters athuthukisa imizwa, okuhlanganisa ukuchayeka elangeni, futhi ukuchayeka elangeni kungawandisa.

Ocwaningweni lwabantu abadala abanempilo abangama-68, labo ababechayeke kakhulu elangeni ezinsukwini ezingama-30 ezedlule babenamandla aphezulu kakhulu emvuzweni nasezifundeni zezenzo zobuchopho babo. i-dopamine ama-receptors atholakele.

Nakuba ukuchayeka elangeni kungakhuphula amazinga e-dopamine futhi kuthuthukise isimo sengqondo, kubalulekile ukulandela imihlahlandlela yokuphepha njengoba ukuthola ilanga eliningi kungaba nemiphumela elimazayo.

Ukuchayeka kakhulu elangeni kungabangela ukulimala kwesikhumba futhi kwandise ingozi yomdlavuza wesikhumba, ngakho-ke kufanele kuqashelwe kanye nobude bawo. 

Izithasiselo Zomsoco Ezikhuphula Ukukhishwa Kwe-Dopamine

Ngaphansi kwezimo ezijwayelekile, ukukhiqizwa kwe-dopamine Ilawulwa ngempumelelo isimiso sezinzwa zomzimba. Ngalokhu, amazinga e-dopamineKunezici eziningana zokuphila kanye nezimo zezokwelapha ezingabangela ukuwa.

emzimbeni lapho amazinga e-dopamine ehlaAwuzijabuleli izimo ezikujabulisayo, futhi awunawo nogqozi.

Ukuze uthole amandla empilo yakho khulisa amazinga e-dopamine kufanele. Kwalokhu "i-dopamine herbal therapy" Nazi izithasiselo zokudla okunomsoco ongazisebenzisa ngaphakathi kwe…

ama-probiotics

ama-probioticsama-microorganisms aphilayo akha isimiso sokugaya ukudla. Basiza umzimba ukuthi usebenze ngendlela efanele.

Aziwa nangokuthi ama-bacterium amathumbu amahle, ama-probiotics angavimbela noma aphathe izinkinga eziningi zempilo, okuhlanganisa hhayi impilo yamathumbu kuphela kodwa nokuphazamiseka kwemizwelo.

Eqinisweni, amagciwane ayingozi amathumbu ukukhiqizwa kwe-dopamine Nakuba kuboniswe ukunciphisa, ama-probiotics anamandla okuwandisa, okulawula isimo sengqondo.

Ukwengeza, ucwaningo kubantu abane-irritable bowel syndrome (IBS) lwathola ukuthi labo abathatha izithako ze-probiotic babenezimpawu zokucindezeleka okuncane kunalabo abathatha indawo ye-placebo.

Ungakwazi ukwandisa ukusetshenziswa kwakho kwe-probiotic ngokudla imikhiqizo yokudla evutshiwe njenge-yogurt noma i-kefir, noma ngokuthatha izithako zokudla okunomsoco.

Ginkgo Biloba

Ginkgo bilobaisitshalo esidabuka eChina esisetshenziswe amakhulu eminyaka njengekhambi lezimo zezempilo ezihlukahlukene. Nakuba ucwaningo lungahambisani, izithasiselo ze-ginkgo zingathuthukisa ukusebenza kwengqondo, ukusebenza kobuchopho, nesimo sengqondo kubantu abathile.

Ezinye izifundo zibonise kumagundane ukuthi ukwesekwa kwesikhathi eside nge-ginkgo biloba kusize ukuthuthukisa ukusebenza kwengqondo, inkumbulo, nokugqugquzela. i-dopamine kutholwe ukwandisa amazinga abo.

Ocwaningweni lweshubhu lokuhlola, ukukhishwa kwe-Ginkgo biloba kwehlise ingcindezi ye-oxidative. i-dopamine kukhonjisiwe ukwandisa uketshezi.

Curcumin

I-Curcumin iyisithako esisebenzayo ku-turmeric. I-Curcumin itholakala ku-capsule, itiye, i-extract kanye nefomu le-powder. umphumela we-antidepressant ukukhululwa kwe-dopaminengenxa yokwanda

Olunye ucwaningo oluncane olulawulwayo lwathola ukuthi ukuthatha i-1 gram ye-curcumin kwaba nemiphumela efanayo ne-Prozac ekuthuthukiseni isimo sengqondo kubantu abanenkinga enkulu yokucindezeleka (MDD).

Ngaphezu kwalokho, i-curcumin kumagundane amazinga e-dopamineKunobufakazi bokuthi kwandisa

Amafutha e-Oregano

Amafutha we-thymeInezici ezihlukahlukene ze-antioxidant kanye ne-antibacterial ngenxa yesithako sayo esisebenzayo, i-carvacrol. Olunye ucwaningo lwathola ukuthi ukuthathwa kwe-carvacrol ukukhiqizwa kwe-dopamineKuye kwaboniswa ukuthi isekela i-nicotine futhi, ngenxa yalokho, inikeza umphumela we-antidepressant kumagundane.

Kolunye ucwaningo lwamagundane, i-thyme extract supplements, i-dopaminebathola ukuthi kuvimbela ukuwohloka futhi kwadala imiphumela emihle yokuziphatha.

magnesium

magnesiumidlala indima ebalulekile ekugcineni umzimba nengqondo kunempilo. Izakhiwo ze-antidepressant ze-magnesium zisaqondwa kahle, kodwa ukuntuleka kwe-magnesium i-dopamine Kunobufakazi bokuthi kungase kube nomthelela ekwehliseni amazinga egazi kanye nengozi eyengeziwe yokucindezeleka.

Olunye ucwaningo lwaphawula ukuthi ukwengezela amazinga e-dopamine nge-magnesium kukhiqiza imiphumela ye-antidepressant kumagundane.

Itiye elihlaza

Itiye elihlazaKuyisiphuzo esinezakhiwo eziphezulu ze-antioxidant kanye nokuqukethwe okunomsoco. Futhi iqukethe i-L-theanine, i-amino acid ethinta ngokuqondile ubuchopho.

L-theanine, i-dopamine Kungakhuphula ama-neurotransmitters athile ebuchosheni bakho, okuhlanganisa imisebenzi engaphezu kowodwa,

Kukhonjisiwe ukuthi i-L-theanine inyusa ukukhiqizwa kwe-dopamine, ngaleyo ndlela ibangele umphumela we-antidepressant futhi ithuthukise ukusebenza kwengqondo.

Ukwengeza, ucwaningo luye lwabonisa ukuthi ukudla kokubili itiye eliluhlaza akhiphe kanye green tea njengesiphuzo i-dopamine Kubonisa ukuthi kungandisa ukukhiqizwa kwezimpawu zokucindezeleka futhi kuhlotshaniswa namazinga aphansi ezimpawu zokucindezeleka.

Ivithamini D

Ivithamini D, i-dopamine Inezindima eziningi emzimbeni, okuhlanganisa nokulawulwa kwama-neurotransmitters athile afana

Kolunye ucwaningo, amagundane ashoda kuvithamini D amazinga e-dopamineI-Vitamin D3 iboniswe ukuthi yehla futhi amazinga akhuphuka lapho engezwa nge-vitamin DXNUMX.

Ngenxa yokuthi ucwaningo lulinganiselwe, izithasiselo ze-vitamin D azinconyelwe ukuntula okungezona i-vitamin D. i-dopamine Kunzima ukusho ukuthi unawo yini umthelela emazingeni.

Amafutha enhlanzi

Amafutha ezinhlanzi izithako ngokuyinhloko ziqukethe izinhlobo ezimbili ze-omega 3 fatty acids: i-eicosapentaenoic acid (EPA) ne-docosahexaenoic acid (DHA).

Ucwaningo oluningi luye lwathola ukuthi izithako zamafutha ezinhlanzi zinemiphumela yokucindezeleka futhi zihlotshaniswa nempilo yengqondo ethuthukisiwe uma ithathwa njalo.

Lezi zinzuzo zamafutha ezinhlanzi i-dopamine umphumela wawo ekulawuleni. Isibonelo, ucwaningo lwamagundane lwathola ukuthi ukudla okunothiswe ngamafutha ezinhlanzi amazinga e-dopamineKuye kwaqashelwa ukuthi kwandisa inani lotshwala ngo-40% futhi kwandisa amandla abo okubopha i-dopamine.

caffeine

Izifundo i-caffeineKuye kwaboniswa ukuthi uphayinaphu ungathuthukisa ukusebenza kwengqondo, okuhlanganisa nokwandisa ukukhululwa kwama-neurotransmitters afana ne-dopamine.

I-caffeine ithuthukisa ukusebenza kobuchopho ngokwandisa amazinga e-dopamine receptor ebuchosheni bakho.

I-Ginseng

I-GinsengIsetshenziswe emithini yendabuko yamaShayina kusukela ezikhathini zasendulo. Impande ingadliwa iluhlaza noma ishunqisiwe futhi ingasetshenziswa ngezinye izinhlobo njengetiye, amaphilisi noma amaphilisi.

Ucwaningo luye lwabonisa ukuthi i-ginseng ingathuthukisa amakhono obuchopho, okuhlanganisa imizwa, ukuziphatha, kanye nenkumbulo.

Ucwaningo oluningi lwezilwane neshubhu lokuhlola lubonisa ukuthi lezi zinzuzo ukwandisa amazinga e-dopamine kubonisa ukuthi kungase kuncike emandleni akhe.

Ezinye izingxenye ku-ginseng, njenge-ginsenosides ukwanda kwe-dopamine ebuchoshenikanye nemiphumela yako enenzuzo, okuhlanganisa impilo yengqondo nokusebenza kwengqondo nokunaka.

Ocwaningweni ngomphumela we-ginseng ebomvu ekunakekelweni kwe-attention deficit hyperactivity disorder (ADHD) ezinganeni, i-dopamineKuye kwaphawulwa ukuthi amazinga aphansi esidakamizwa ahlotshaniswa nezimpawu ze-ADHD.

Izingane ezifakwe ocwaningweni zathatha i-2000 mg ye-ginseng ebomvu nsuku zonke amasonto ayisishiyagalombili. Ekupheleni kocwaningo, imiphumela yabonisa ukuthi i-ginseng ithuthukise ukunakwa kwezingane ezine-ADHD.

umgundi wakho

umgundi wakhoyisithako esisebenzayo esitholakala futhi sikhishwe ezitshalweni ezithile. Isetshenziswe emithini yendabuko yamaShayina iminyaka futhi isanda kuthola ukuthandwa njengesengezo semvelo.

Ezinye izifundo zezilwane zibonisa ukuthi i-berberine amazinga e-dopamineKubonisa ukuthi kwandisa umfutho wegazi futhi kungasiza ukulwa nokucindezeleka nokukhathazeka.

Imiphumela Emibi Yokuthatha I-Dopamine

Kungcono ukubonana nodokotela ngaphambi kokuthatha noma yiziphi izithasiselo. Lokhu kuyadingeka ikakhulukazi uma unesimo sezempilo noma uthatha noma yimiphi imithi.

Sekukonke, ingozi ehambisana nokuthatha lezi zithako ezingenhla iphansi kakhulu. Wonke anamaphrofayili okuphepha amahle kanye namazinga aphansi anobuthi ngemithamo ephansi ukuya kokumaphakathi.

Imiphumela emibi engase ibe khona yezinye zalezi zithako ihlobene nezimpawu zokugaya ezifana negesi, isifo sohudo, isicanucanu noma ubuhlungu besisu.

Ubuhlungu bekhanda, isiyezi, nokushaya kwenhliziyo kuye kwabikwa nangezinye izithako ezihlanganisa i-ginkgo, i-ginseng, ne-caffeine.

Ngenxa yalokho;

i-dopamineiyikhemikhali yobuchopho ebalulekile ethinta isimo sakho sengqondo, imizwa yomvuzo kanye nogqozi. Kuyasiza futhi ukulawula ukunyakaza komzimba.

Amazinga ngokuvamile alawulwa kahle ngumzimba, kodwa kunezinye izinguquko zendlela yokuphila ongayenza ukuze ukwandise ngokwemvelo.

Ukudla okunomsoco okunamaprotheni anele, amavithamini namaminerali, ama-probiotics, kanye namanani alinganiselwe amafutha agcwele kungasiza umzimba ukukhiqiza i-dopamine oyidingayo.

Ukulala ngokwanele, ukuzivocavoca, ukulalela umculo, ukuzindla, nokuchitha isikhathi elangeni amazinga e-dopamineingakwandisa.