Momwe mungakulitsire milingo ya dopamine

Mukumva kutopa? Zikuvuta kulimbana ndi mavuto? Mukugona molakwika? Thupi lanu mwina limatulutsa zochepa za neurotransmitter dopamine, yotchedwa "hormone yosangalatsa." Kuchokera m'nkhaniyi, muphunzira momwe dopamine imagwirira ntchito m'thupi, komanso momwe mungakulitsire mulingo pamene chinthuchi chikusowa.

Dopamine ndi ntchito zake

Dopamine amapangidwa mwa anthu mu hypothalamus, retina, midbrain, ndi ziwalo zina zamkati. Gawo lomwe timapeza hormone ndi amino acid tyrosine. Kuphatikiza apo, dopamine ndiyomwe imayambitsa adrenaline ndi norepinephrine.

Neurotransmitter ndichinthu chofunikira pakulimbitsa mkati, popeza imapereka "mphotho" kuubongo, ndikupangitsa chisangalalo. Izi zimathandizira kukulitsa chidwi cha zochitika zosiyanasiyana, zomwe pamapeto pake zimapanga mawonekedwe ena.

Dopamine imapangidwa mthupi lathu chifukwa cha zovuta zosiyanasiyana, zopatsa chidwi, zowonera, zowonera, komanso zowonera. Ndikofunikira kuti ngakhale kukumbukira kosangalatsa kolandila mphotho ina kumayambitsanso kaphatikizidwe ka mahomoni.

Kuphatikiza pa kumverera kwa "chisangalalo," dopamine imatenga nawo gawo pazinthu zofunika izi:

1. Amapanga chikondi ndi chikondi (chophatikizidwa ndi oxytocin). Chifukwa chake, dopamine nthawi zambiri amatchedwa hormone "kukhulupirika".
2. Zimathandizira kukonza magwiridwe antchito. Ndi hormone iyi yomwe imatipangitsa kuphunzira kuchokera ku zolakwitsa zathu, zomwe zimatsimikizira mzere wa machitidwe a anthu munthawi zosiyanasiyana (gwero - Wikipedia).

Mphamvu ya dopamine m'ziwalo zamkati ndiyabwino:

• kumapangitsa ntchito ya mtima;
• bwino aimpso otaya magazi;
• amapanga gag reflex;
• imachedwetsa kupindika kwam'mimba.

Chofunikira china cha mahomoni ndikuwonjezera kupirira kwakuthupi.

Zizindikiro zazikulu zakusowa

Neurotransmitter hormone dopamine imayambitsa magwiridwe antchito amtima, ubongo, dongosolo lamanjenje, komanso magwero amisala.

Mukusowa mu hormone iyi ngati muli ndi:

• kusinthasintha pafupipafupi;
• kutopa popanda kuchita masewera olimbitsa thupi;
• kulephera kuyang'ana pazinthu zilizonse, kufunika kochedwetsa nthawi zonse (kusiya zinthu zofunika);
• kutsitsa kugonana;
• kusowa chiyembekezo, kusowa chidwi;
• kuyiwala;
• mavuto ogona.

Ndizofotokozedwa mwatsatanetsatane komanso momveka bwino pazomwe zimachitika ndi mahomoni m'thupi la munthu:

Mukasiya kusangalala ndi zinthu zosavuta: kugula kwatsopano, kupumula m'mbali mwa nyanja, kutikita minofu, kapena kungogona pakama ndikuwonera kanema omwe mumakonda, izi ndi zizindikiro zakuchepa kwa dopamine.

Kuperewera kwa dopamine kumalimbikitsa kukula kwa matenda am'mimba, matenda a Parkinson, anhedonia (kulephera kusangalala), kuchepa kwakukulu kwa moyo, komanso kuwopseza zotsatira zosasinthika pakapangidwe ka ubongo.

Zomwe zimayambitsa kusowa kwa dopamine

Kuperewera kwa mahomoni kumabweretsa:

• zakudya zosayenera;
• Kusiyanitsa kwa mahomoni;
• kupsinjika kwakanthawi;
• mankhwala osokoneza bongo;
• uchidakwa;
• kumwa mankhwala omwe amaletsa dopamine;
• pachimake ndi matenda mtima kulephera;
• mavuto a diencephalic;
• hypofunction wa adrenal tiziwalo timene timatulutsa;
• matenda amadzimadzi.

Kupanga kwa Dopamine kumachedwetsa msinkhu. Izi zikufotokozera kuchepa kwamaluso azidziwitso kwa okalamba, kuzimiririka kwa zomwe akuchita, ndikubalalitsa chidwi. Kuti mukhalebe achangu komanso achichepere muukalamba, yesetsani kukhala ndi mahomoni oyenera masiku ano.

Njira Zowonjezera Dopamine M'thupi

Zosangalatsa komanso zolimbikitsa mahomoni amatha kusintha kudzera pakudya, kuchita masewera olimbitsa thupi, komanso kusintha tsiku ndi tsiku. Muli ndi zida zankhondo zomwe muli nazo kuti mulimbikitse kuchuluka kwa thupi la dopamine.

Zakudya zolemera kwambiri za Tyrosine

Alpha amino acid tyrosine imayambitsa kupanga dopamine.

Kamodzi mthupi limodzi ndi chakudya, nthawi yomweyo amapita nazo kuubongo, komwe ma neuron omwe amachititsa kupanga dopamine amasintha kukhala mahomoni osangalatsa.

Tyrosine imapezeka kuchokera ku amino acid wina, phenylalanine. Idyani zakudya zokhala ndi phenylalanine wa tyrosine, zomwe zimawonjezera kuchuluka kwanu kwa dopamine.

Tebulo la Chakudya cha Tyrosine ndi Phenylalanine:

Mutha kusunga ndipo, ngati kuli kofunikira, sindikizani tebuloyo mwa kulumikizana.

Tiyi wobiriwira imathandizira kupanga dopamine, koma zotsatira zake ndizosakhalitsa. Patatha maola ochepa chikho cha tiyi, kutulutsa kwa mahomoni kumaima, ndipo ngati kulibe kwina konse, thupi limakhalanso ndi vuto losangalala.

Kuphatikiza pa zakudya zomwe zimathandizira kukulitsa kutulutsa kwa mahomoni osangalatsa, pali zakudya zomwe zimachepetsa. Izi ndi monga batala, ma burger, pizza ndi zakudya zina zachangu, komanso khofi.

Antioxidants ndi zitsamba

Limbikitsani zakudya zanu ndi maapulo obiriwira (antioxidant kwambiri), ma smoothies obiriwira, zipatso ndi ndiwo zamasamba, mtedza ndi nthanga za dzungu.

Zitsamba zomwe zimalimbikitsa kupanga mahomoni osangalatsa:

• Prutnyak (vitex). Zimalimbikitsa chifuwa cha pituitary poyang'anira kupanga estrogen ndi progesterone, mahomoni achikazi omwe amachititsa mkaka wa m'mawere, msambo wabwinobwino.
• Mucuna. Muli L-Dopa, chinthu chomwe chimakulitsa ma serotonin ndi norepinephrine ndipo chimalimbikitsa kutulutsa dopamine.
• Clover wofiira. Kuchokera kwa chomerachi kumateteza ma dopamine neurons ku chiwonongeko.
• Spirulina. Kutulutsa kwa alga uku kumalepheretsa mahomoni osangalatsa kuti asawonongeke. Amagwiritsidwa ntchito popewera matenda a Parkinson.
• Ginkgo. Kuchokera kwa chomerachi kumathandizira kufalikira kwa ubongo, kumathandizira kufalikira kwa zikhumbo zamitsempha ndikuwonjezera dopamine.
• Rhodiola rosea... Kuchulukitsa mulingo wa levodopa muubongo - chopatsa thanzi, choyambitsa dopamine.

Kukonzekera (mankhwala)

Mankhwala omwe dokotala akukupatsani angakuthandizeni kuwonjezera kuchuluka kwa dopamine ngati mungapeze vuto.

Izi zikuphatikiza:

• Mapiritsi a L-tyrosine;
• Vitamini B6;
• Berberine - imathandizira ndi mankhwala alkaloid omwe amathandizira kupanga mahomoni;
• Beta-Alanine - Zowonjezera ndi amino acid beta-alanine.
• Mankwala;
• Citicoline ndi mankhwala ena a nootropic mgululi.

Mankhwala omwe amachulukitsa dopamine ndi zitsamba amaperekedwa ndi katswiri.

Kudzipatsa nokha kumatha kubweretsa kuchuluka kwa mahomoni.

Kuchulukitsa kumabweretsa nkhawa, manic-depression syndrome, kukula kwa zosokoneza (kusewera, chakudya, mowa ndi ena), komanso schizophrenia. Schizophrenics imakhala ndi kuchulukitsitsa kwa dopamine m'zinthu zamaubongo (gwero mu Chingerezi - magazini yotchedwa Discovery Medicine).

Malangizo Enanso

Mankhwala ndi zakudya sizinthu zokhazo zomwe zingakuthandizeni kuti mukhale ndi thanzi labwino mukamapanga kupanga dopamine. Zomwe zimadziwika bwino za dopamine m'thupi ndizosangalatsa zosiyana zomwe ambiri a ife timadziletsa kapena mosazindikira.

Amayenda panja

Mphindi 10-15 mumlengalenga zidzakupatsani chiwongolero cha vivacity komanso chisangalalo. Musaphonye kuyenda panthawi yopuma. Dzuwa limawonjezera zolandilira zomwe zimazindikira dopamine. Sizimakhudza kuchuluka kwa mahomoni, koma zimawongolera malingaliro ake ndi thupi.

Kuchita masewera olimbitsa thupi

Pambuyo pazochita zilizonse zolimbitsa thupi, mulingo wa dopamine ndi serotonin m'thupi umakwera. Izi zimachitika mosatengera kutalika ndi kuchuluka kwa kulimbitsa thupi, kutentha kapena kuchita masewera olimbitsa thupi. Ndiye chifukwa chake titangomaliza maphunziro, ngakhale titatopa, timamva kulimba ndi mphamvu, ngakhale titakhala kuti tilibe mphamvu kapena kufunitsitsa kupita kukaphunzirako.

Sinthani moyo wanu

Ngati mukungokhala, yesetsani kuti muzichita zambiri pazomwe mumachita. Chitani masewera olimbitsa thupi, sinkhasinkhani. Ngakhale machitidwe osavuta opuma amatha kukuthandizani kupumula ndikumverera kuti mukumva bwino.

Nenani "Zikomo" pafupipafupi!

Kudzipereka kwathu kumatipatsa malingaliro abwino ndikuyambitsa kupanga dopamine.

Nthawi zambiri, zikomo okondedwa pazinthu zing'onozing'ono zosiyanasiyana: tiyi wokonzeka, thandizo lochepa panyumba, chilichonse chosonyeza kuti chimakusangalatsani.

Izi zidzakhudza thanzi lanu lam'maganizo komanso mahomoni.

Khazikitsani zolinga ndikudzipindulira chifukwa chokwaniritsa

Ngati mwakhala mukufuna kuphunzira kuluka, kukonza tebulo lanu, kudutsa zovala zanu, kulemba mapepala, kapena kuchita china chilichonse chomwe pazifukwa zosiyanasiyana zasungidwa, chitani. Mukamaliza, dzipindulitseni ndi kapu ya tiyi kapena chokoleti yokoma, kuonera kanema yemwe mumakonda, kugula, kuyenda kapena kuyenda.

Sungani chizolowezi chogona

Yesetsani kugona mochepa komanso osapitirira maola 7-8 patsiku. Nthawi ino ndiyokwanira kupumula bwino, kuchira komanso thanzi labwino. Kusakhala ndi nthawi yokwanira yopuma usiku kumakhudza kuchuluka kwa ma hormone receptors.

Madzi ozizira

Kusamba m'mawa m'mawa kumakupatsani mphamvu, nyonga komanso kusangalala tsiku lonse. Chithandizochi chimachulukitsa milingo ya dopamine ndipo chimalimbikitsa zokolola ndi zochitika tsiku lonse.

Kugonana pafupipafupi

Kukondana kwakuthupi kumayambitsa kuchuluka kwa mahomoni mwa onse awiriwo. Moyo wokhudzana ndi kugonana nthawi zonse umasinthasintha, umasinthitsa mahomoni ndikusungitsa mahomoni okondweretsa pamlingo woyenera.

Kusisita

Ngakhale kusuntha kosalala, zikwapu, kukhudza pang'ono kumathandizanso pakupanga dopamine, ndipo tinganene chiyani za kutikita minofu yabwino. Kukumbatira okondedwa anu pafupipafupi, kuwatsata, musakane kutikita minofu pang'ono. Kutikita mphindi zonse pang'ono kumakupatsani chisangalalo chachikulu.

Zatsimikiziridwa kuti dopamine imakula ndikutentha, kuvulala, ma syndromes opweteka amitundu yosiyanasiyana, kutaya magazi, mantha, nkhawa, komanso kupsinjika. Zimathandiza thupi kuthana ndi izi.

Nicotine, mowa ndi caffeine zimawonjezera dopamine, koma kuwonjezeka kumeneku sikukhalitsa. Kuzolowera kumverera kokoma mutamwa mowa, kusuta kapena kumwa khofi, munthu amayambiranso kuzikumbukiranso. Umu ndi momwe zimapangidwira zomwe zimawonjezera dopamine kwakanthawi kochepa, koma zimachepetsa momwe zimapangidwira mthupi popanda "zokopa" zakunja. Izi zimayambitsa kukwiya, kukhumudwa, kusakhutira ndi wekha komanso momwe zinthu ziliri m'moyo (gwero mu Chichewa - laibulale ya PubMed).

Yemwe mungalumikizane ndi milingo yotsika ya dopamine

Ngati mukumva otopa, opanda ntchito, osatha kuyang'ana kwambiri ntchito, kuiwala kapena kugona, pitani ku neurologist. Dokotala wanu adzakutumizani kuti mukayesedwe kuti muwone kuchuluka kwanu kwa dopamine. Malinga ndi kusanthula mkodzo kwa katekolaminesini, katswiri amapereka mankhwala, amalangiza zakudya ndi masewera olimbitsa thupi.

Ngati mwakhala mukukumana ndikusinthasintha kwamahomoni mobwerezabwereza, khalani ndi moyo wathanzi. Sankhani zakudya zopatsa thanzi ndikuchita masewera olimbitsa thupi pafupipafupi.

Mapeto

Kusasamala, kusakhala ndi chidwi ndi moyo, kutopa, kukwiya, kunyong'onyeka, kapena kuda nkhawa nthawi zonse si mndandanda wathunthu wazizindikiro zakuchepa kwa milingo ya dopamine mthupi. Sungani kuchuluka kwanu kwa dopamine ndi masewera olimbitsa thupi komanso zakudya zoyenera kuti musakodwe ndi mahomoni anu!

Onerani kanemayo: How To Get More Dopamine. PART 2. Increase Dopamine Receptors (November 2024).