Ungawanyusa kanjani amazinga e-dopamine

Uzizwa ukhathele? Kunzima ukugxila ekuxazululeni izinkinga? Ulele kabi? Umzimba wakho mhlawumbe ukhiqiza okuncane kwe-neurotransmitter dopamine, okuthiwa "i-hormone yokuzijabulisa." Kule ndatshana uzofunda ukuthi iyiphi indima edlalwa yi-dopamine emzimbeni, nokuthi ungalikhuphula kanjani izinga layo uma kwenzeka kukhona le nto.

I-Dopamine nemisebenzi yayo

I-Dopamine ihlanganiswe kubantu ku-hypothalamus, retina, midbrain, nakwezinye izitho zangaphakathi. I-substrate lapho sithola khona i-hormone yi-amino acid tyrosine. Ngaphezu kwalokho, i-dopamine iyisandulela se-adrenaline ne-norepinephrine.

I-neurotransmitter iyinto ebalulekile ekuqiniseni kwangaphakathi, njengoba inikeza "umvuzo" ebuchosheni, obangela umuzwa wenjabulo. Lesi sici sinikela ekwakhiweni kwesisusa sezinhlobo ezahlukahlukene zomsebenzi, ekugcineni ezakha uhlamvu oluthile lobuntu.

I-Dopamine yakhiwa emzimbeni wethu ngokuphendula izinhlobonhlobo zokuthinta okunamandla, okunamandla, okunamandla, okuzwisisekayo, nokubukwayo. Kubalulekile ukuthi nezinkumbulo ezimnandi zokuthola uhlobo oluthile lomvuzo nazo ziholele ekwakhekeni kwehomoni.

Ngaphezu komuzwa "wobumnandi," i-dopamine ibamba iqhaza ezinhlelweni ezibaluleke kangaka:

1. Kwakha imizwa yothando nothando (kubhangqwe ne-oxytocin). Ngakho-ke, i-dopamine ivame ukubizwa ngokuthi yi-hormone "fidelity".
2. Isiza ukuthuthukisa ukusebenza kwengqondo. Yile hormone esenza ukuthi sifunde emaphutheni ethu, okukhomba umugqa wokuziphatha komuntu ezimweni ezahlukahlukene (umthombo - iWikipedia).

Umphumela we-dopamine ezithweni zangaphakathi nawo muhle:

• kuvusa umsebenzi wenhliziyo;
• kuthuthukisa ukugeleza kwegazi le-renal;
• yakha i-gag reflex;
• yehlisa ijubane le-peristalsis yomgudu wokugaya ukudla.

Futhi umphumela obalulekile wehomoni ukwandisa ukukhuthazela ngokomzimba.

Izimpawu eziyinhloko zokushoda

I-neurotransmitter hormone dopamine inesibopho sokusebenza kwenhliziyo, ubuchopho, uhlelo lwezinzwa, kanye nesizinda se-psycho-emotional.

Uyantula kule hormone uma une:

• ukushintsha kwemizwelo njalo;
• ukukhathala ngaphandle kokuzivocavoca;
• ukungakwazi ukugxila kunoma yisiphi isenzo, isidingo sokuhlehlisa njalo (ukubeka izinto ezibalulekile);
• ukuncipha kokushayela ngocansi;
• ukungabi nathemba, ukungabi nogqozi;
• ukukhohlwa;
• izinkinga zokulala.

Kunemininingwane futhi kuyaqondakala ngokuthi uyini umnyombo wesenzo se-hormone emzimbeni womuntu:

Uma uyeka ukujabulela izinto ezilula: ukuthenga okusha, ukuphumula ngasolwandle, ukubhucungwa, noma ukulala nje kusofa ubuke i-movie yakho oyithandayo, lezi futhi ziyizimpawu zokwehla kwe-dopamine.

Ukushoda njalo kwe-dopamine kukhuthaza ukukhula kwe-mastopathy, isifo sikaParkinson, i-anhedonia (ukungakwazi ukujabulela), ukwehla okukhulu kwezinga lempilo, futhi kusongela nemiphumela engalungiseki ezinhlakeni zobuchopho.

Izimbangela zokushoda kwe-dopamine

Ukushoda kwehomoni kuholela ku:

• umsoco ongafanele;
• ukungalingani kwe-hormonal;
• ukucindezeleka isikhathi eside;
• umlutha wezidakamizwa;
• ukuphuza ngokweqile;
• ukuthatha izidakamizwa ezicindezela i-dopamine;
• ukwehluleka okukhulu kwenhliziyo nokungapheli;
• izinkinga ze-diencephalic;
• hypofunction kwezindlala adrenal;
• izifo ezizimele.

Ukukhiqizwa kwe-Dopamine kunciphisa ngeminyaka. Lokhu kuchaza ukwehla kwamakhono okuqonda kubantu asebekhulile, ukuncipha kokuphendula, nokuphazamiseka kokubheka. Ukuze uhlale usebenza futhi ubusha ebudaleni, zama ukugcina amazinga akho we-hormonal asezingeni elifanele namuhla.

Izindlela Zokukhulisa I-Dopamine Emzimbeni

I-hormone ebhekele injabulo nokugqugquzela ingalungiswa ngokudla, ukuzivocavoca umzimba, kanye nezinguquko zansuku zonke. Unesikhali samathuluzi onawo ukukhulisa amazinga omzimba wakho we-dopamine.

Ukudla okune-Tyrosine

I-alpha amino acid tyrosine ibhekele ukukhiqizwa kwe-dopamine.

Kanye emzimbeni nokudla, kuthuthelwa ngokushesha ebuchosheni, lapho ama-neurons abhekene nokukhiqizwa kwe-dopamine ayiguqula ibe yi-hormone yenjabulo.

I-Tyrosine itholakala ngokwengxenye kusuka kwenye i-amino acid, i-phenylalanine. Yidla ukudla okunothe ku-phenylalanine nge-tyrosine, okuzokhuphula amazinga akho e-dopamine.

Ithebula Lokudla LaseTyrosine nePhenylalanine:

Ungagcina futhi, uma kunesidingo, uprinte itafula ngesixhumanisi.

Itiye eliluhlaza likhuthaza ukukhiqizwa kwe-dopamine, kepha umphumela walo ungowesikhashana. Emahoreni ambalwa ngemuva kwenkomishi yetiye, ukukhiqizwa kwehomoni kuyama, futhi uma ingekho eminye imithombo yayo, umzimba uphinde ubhekane nokushoda kwe-hormone yobumnandi.

Ngaphezu kokudla okusiza ukwandisa ukukhiqizwa kwe-hormone yobumnandi, kukhona ukudla okukunciphisayo. Lokhu kufaka ama-French fries, ama-hamburger, i-pizza nokunye ukudla okusheshayo, kanye nekhofi.

Ama-antioxidants namakhambi

Qinisa ukudla kwakho ngama-apula aluhlaza (i-antioxidant kakhulu), ama-smoothies aluhlaza, izithelo nemifino ewolintshi, amantongomane nembewu yethanga.

Amakhambi akhuthaza ukukhiqizwa kwama-hormone wenjabulo:

• I-Prutnyak (vitex). Kushukumisa indlala yebhinqa ngokulawula ukukhiqizwa kwe-estrogen ne-progesterone, ama-hormone abesifazane abhekele ukuncelisa, kanye nomjikelezo ojwayelekile wokuya esikhathini.
• UMucuna. Iqukethe i-L-Dopa, into ekhulisa amazinga e-serotonin ne-norepinephrine futhi ivuselele ukukhishwa kwe-dopamine.
• I-clover ebomvu. Ukukhishwa kwalesi sitshalo kuvikela ama-dopamine neurons ekubhujisweni.
• Spirulina. Ukukhishwa kwale-alga kuvimbela ama-neurons we-hormone yobumnandi ukuthi angabhujiswa. Isetshenziselwa ukuvikela isifo sikaParkinson.
• UGinkgo. Ukukhishwa kwalesi sitshalo kuthuthukisa ukusakazwa kobuchopho, kukhuthaza ukudluliswa kwemizwa yezinzwa kukhulise ne-dopamine.
• URhodiola rosea... Kwandisa ilevodopa level ebuchosheni - isakhi, isandulela se-dopamine.

Amalungiselelo (imithi)

Imithi enikezwe udokotela wakho izosiza ukukhulisa ukukhiqizwa kwe-dopamine uma kunenkinga yayo.

Lokhu kufaka phakathi:

• Amaphilisi e-L-tyrosine;
• Uvithamini B6;
• I-Berberine - inezela nge-alkaloid yesitshalo evusa ukukhiqizwa kwamahomoni;
• I-Beta-Alanine - Izithasiselo ezine-amino acid beta-alanine.
• I-Phosphatidylserine;
• I-Citicoline nezinye izidakamizwa ze-nootropic kuleli qembu.

Izidakamizwa ezandisa i-dopamine namakhambi kunqunywe nguchwepheshe.

Ukuzitholela imithi kungaholela ekwandeni ngokweqile kwe-hormone.

Ukweqisa kuvusa isimo sokukhathazeka kwengqondo, i-manic-depress syndrome, ukukhula kwezidakamizwa (ukudlala, ukudla, utshwala nabanye), kanye ne-schizophrenia. I-Schizophrenics inokugcwala okuzinzile kwe-dopamine ezakhiweni zobuchopho (umthombo ngesiNgisi - iphephabhuku iDiscovery Medicine).

Amathiphu amaningi

Imithi nokudla akuzona ukuphela kwezindlela zokuthuthukisa inhlalakahle yakho ngokujwayela ukukhiqizwa kwe-dopamine. Izikhuthazi ezaziwayo ze-dopamine emzimbeni ziyizinjabulo ezahlukahlukene lapho abaningi bethu bezikhawulela ngokungazi noma ngokungazi.

Uhamba emoyeni ovulekile

Imizuzu eyi-10-15 emoyeni omusha izokunika imali ekhokhisayo ye-vivacity nenjabulo enhle. Ungaphuthelwa uhambo ngesikhathi sakho sekhefu sasemini. Imisebe yelanga inyusa inani lama-receptors athola i-dopamine. Aziphazamisi izinga le-hormone, kepha zithuthukisa ikhwalithi yokubona kwayo ngomzimba.

Ukuvivinya umzimba

Ngemuva kwanoma yimuphi umsebenzi womzimba, izinga le-dopamine ne-serotonin emzimbeni liyakhuphuka. Lokhu kwenzeka kungakhathalekile ukuthi ubude besikhathi sini nokuqina kokuziqeqesha, ukufudumeza umzimba noma ukuzivocavoca umzimba. Kungakho nje ngemuva koqeqesho, ngaphandle kokukhathala, sizwa ukukhuphuka kwamandla, noma ngabe besingenamandla noma isifiso sokuya kuqeqesho.

Shintsha indlela ophila ngayo

Uma uhlala phansi, zama ukufaka umsebenzi omningi enqubweni yakho. Vivinya umzimba, zindla. Noma izivivinyo ezilula zokuphefumula zingakusiza uphumule futhi uzizwe ngcono imizwa yakho.

Ithi "Ngiyabonga" kaningi!

Umuzwa wokubonga usinikeza imizwa emihle futhi uqalise ukukhiqizwa kwe-dopamine.

Kaningi kunalokho, bonga abantu obathandayo ngezinto ezincane ezahlukahlukene: itiye elilungisiwe, usizo oluncane endlini, noma yikuphi ukukhombisa ukunakwa kuwe.

Lokhu kuzosithinta ngokuqinisekile isimo sakho se-psycho-ngokomzwelo namazinga ama-hormonal.

Setha izinhloso bese uziklomelisa ngokuzifeza

Uma ngabe wake wafuna ukufunda ukuluka, ukuqoqa ideski lakho, ukudlula ekhabethe lakho, ukugcwalisa amaphepha, noma ukwenza noma yisiphi isenzo ngenxa yezizathu ezahlukahlukene ezibekiwe, kwenze. Ngemuva kokuyiqeda, ziklomelise ngenkomishi yetiye noma ushokoledi, ubuke i-movie yakho oyithandayo, uyothenga, uhamba ngezinyawo noma uhamba.

Gcina inqubo yokulala yokulala

Zama ukulala kungabi ngaphansi futhi kungabi ngaphezu kwamahora angu-7-8 ngosuku. Lesi sikhathi sanele ukuphumula okuhle, ukululama nempilo enhle. Ukuntula ukuphumula okwanele ebusuku kuthinta kabi inani lama-receptor receptors enjabulo.

Ishawa epholile

Ukugeza ekuseni okupholile kukunikeza ukuqhuma kwamandla, i-vivacity nemizwa enhle yosuku lonke. Le ndlela yokwelashwa iphinda kabili amazinga e-dopamine futhi ivuselele ukukhiqiza nomsebenzi usuku lonke.

Yenza ucansi njalo

Ukusondelana ngokomzimba kubangela ukwanda kwamahomoni kubo bobabili abalingani. Impilo ejwayelekile yobulili ithuthukisa imizwa, yenza ama-hormone ajwayelekile futhi agcine izinga le-hormone yobumnandi ezingeni elifanele.

Ukubhucungwa

Ngisho nokunyakaza okulula kwe-massage, imivimbo, ukuthinta okuncane nakho kukhuthaza ukukhiqizwa kwe-dopamine, futhi yini esingayisho ngokubhucungwa okuhle kwezemidlalo. Banga abathandekayo bakho kaningi, ubashaye, unganqabi ukubhucungwa okulula. Yonke imizuzu embalwa yokubhucungwa kusihlwa izokunikeza injabulo enkulu.

Kufakazelwe ukuthi i-dopamine iyanda ngokusha, ukulimala, ama-syndromes obuhlungu ama-etiologies ahlukahlukene, ukulahleka kwegazi, imizwa yokwesaba, ukukhathazeka kanye nengcindezi. Kuyasiza umzimba ukunqoba lezi zimo.

I-Nicotine, utshwala ne-caffeine yandisa i-dopamine, kepha lokhu kwanda kuhlala isikhathi esifushane. Ukujwayela imizwa emnandi ngemuva kokuphuza utshwala, ukubhema noma inkomishi yekhofi, umuntu uvamise ukuzithola futhi. Yile ndlela okwenziwa ngayo ukulutha, okwandisa i-dopamine isikhashana, kepha kunciphise ngokungaguquki izinga lokukhiqizwa kwayo emzimbeni ngaphandle "kwezikhuthazi" zangaphandle. Lokhu kubangela ukucasuka, ukudana, ukunganeliseki ngawe kanye nezimo zempilo (umthombo esiNgisini - umtapo wolwazi wePubMed).

Ungaxhumana nobani ngamazinga aphansi e-dopamine

Uma uzizwa ukhathele, uphazamisekile, ungakwazi ukugxila emsebenzini, ukukhohlwa noma izinkinga zokulala, bheka udokotela wezinzwa. Udokotela wakho uzokuthumela ukuthi uyohlolwa ukuze uhlole amazinga akho e-dopamine. Ngokuya ngokuhlaziywa komchamo wama-catecholamine, uchwepheshe uzonikeza ukwelashwa, ancoma indlela yokudla kanye neqoqo lokuzivocavoca umzimba.

Uma uhlangabezane nokushintshashintsha kwamazinga ama-hormone kaningana, namathela endleleni yokuphila enempilo. Khetha ukudla okunempilo nokuzivocavoca umzimba njalo.

Isiphetho

Ukunganaki, ukuphelelwa yintshisekelo empilweni, ukukhathala, ukucasuka, isithukuthezi, noma ukukhathazeka okungapheli akulona uhlu oluphelele lwezimpawu zokwehla kwamazinga e-dopamine emzimbeni. Gcina amazinga akho e-dopamine ngokuzivocavoca nangokondleka okufanele ukuze ungabanjwa ngamahomoni akho!

Bukela ividiyo: Dopamine: Youve got mail (Novemba 2024).