Endorphins ndi "mahomoni achimwemwe" ochokera pagulu la ma peptide opangidwa ndi ma neuron muubongo. Mu 1975, ma endorphin adasiyanitsidwa koyamba ndi asayansi kuchokera kuzinthu za mammalian pituitary gland ndi hypothalamus. Zinthu izi ndizomwe zimatipangitsa kukhala osangalala, momwe timakhudzidwira, zimachepetsa ululu, zimapereka zowoneka bwino komanso zotengeka, komanso zimapulumutsa miyoyo mwadzidzidzi.
Kodi endorphin ndi chiyani - zambiri
Endorphins amapezeka mwachilengedwe ma neuropeptides amtundu wa opioid. Amapangidwa mwachilengedwe muubongo kuchokera ku beta-lipotrophin, chinthu chomwe chimapangidwa ndimatumbo a pituitary, komanso pang'ono pamitundu ina yaubongo ndi zina. Nthawi zambiri kutulutsa kwa hormone iyi kumachitika molumikizana ndi kupanga adrenaline. Mwachitsanzo, munthu atachita masewera olimbitsa thupi kwakanthawi, amapangidwa kuti athetse kupweteka kwa minofu (gwero mu Chingerezi - NCBI).
Endorphins okhala ndi magazi amaperekedwa m'ziwalo zonse ndi minofu.
Zinthu zoterezi zikafika kumapeto kwa mitsempha, zimagwirizana ndi zolandilira. Zotsatira zake, zikhumbo zamitsempha zimalowa m'malo mwa "awo", momwe zotsatira za endorphin iliyonse zimakwaniritsidwa ndikufalikira kumadera ena.
Ntchito zazikuluzikulu za endorphin mthupi
Ntchito yayikulu ya endorphins ndikuteteza thupi munyengo yovuta. Ndi matenda opweteka, mantha, kupsinjika kwakukulu, kuchuluka kwa ma endorphin opangidwa ndi ma neuron aubongo kumawonjezeka kwambiri. Ma endorphin omwe atulutsidwa amathandizira thupi kutuluka kupsinjika popanda kuwonongeka, komanso kupewa kukula kwa matenda omwe amayambitsidwa nawo (gwero - Wikipedia).
Ndikofunikira kuti poyankha mokwanira mthupi povutikira kwambiri, ma endorphin amathandizira kutuluka m'malo otere popanda kukula kwa zoopsa zomwe zidachitika pambuyo pake.
Asayansi apeza kuti mahomoni achimwemwe amatulutsidwa mwachangu ndimaselo aubongo nthawi yankhondo komanso masewera. Chifukwa cha hormone iyi, omenyera ovulala amatha kunyalanyaza zopweteka kwakanthawi, monganso othamanga omwe akupitilizabe kupikisana ngakhale atavulala.
Ngakhale ku Roma wakale, ankadziwa kuti mabala a ankhondo opambana amachira mwachangu kuposa mabala a omwe adagonja pankhondo.
Ndi matenda akulu omwe amakhala ndi ululu wautali komanso wopweteka kwambiri, odwala amakhala ndi kuchepa kwa ubongo komwe kumatulutsa ma endorphin. Ntchito ina yama endorphins ndikuthandizira kukhala ndi moyo wathanzi, kusinthika kwa minofu, ndi kuteteza unyamata. Komanso, mahomoni achisangalalo ndi omwe amachititsa kuti anthu azikhala osangalala komanso osangalala.
Chofunika kwambiri cha ma neuropeptides ndikuwongolera momwe akumvera komanso momwe akumvera, makamaka pakakhala kudya mopitirira muyeso.
Chifukwa cha ma endorphin, anthu amasunga luntha lawo munthawi zosayembekezereka ndipo amadziwa zomwe angachite ndi liwiro la mphezi. Pakapanikizika, adrenaline imayamba bwino, ndipo ma endorphin amachepetsa zomwe zimakhudza ziwalo ndi ziwalo, ngati kuti imaletsa kukondweretsedwa. Chifukwa chake, munthu amakhalabe ndi mphamvu zofunikira, zomwe zimamupangitsa kuti "asagwe" m'moyo pambuyo pamavuto am'maganizo ndikukhalabe wathanzi komanso thanzi (gwero mu Chingerezi - Sports Medicine).
Kodi endorphin amapangidwa kuti komanso kuti?
Potengera kapangidwe kake ndi magwiridwe antchito, ma endorphin amawerengedwa kuti ndi opiate. Mvuu ya hippocampus (dera lamankhwala am'mimba mwa ubongo) imathandizira kupanga zinthu izi, zomwe zimatsimikizira kuchuluka kwa ma endorphin opangidwa, kutengera momwe zinthu ziliri.
Kuphatikiza paubongo, zotsatirazi zikugwira nawo ntchito yopanga "hormone ya chisangalalo":
- adrenal gland ndi kapamba;
- m'mimba;
- matumbo;
- zamkati mwa mano;
- masamba okoma;
- chapakati mantha dongosolo.
Mahomoni endorphin amakhudza kuyambika kwa chisangalalo, kumverera kwachisangalalo ndi chisangalalo.
Momwe mungakulitsire kuchuluka kwamahomoni
Endorphins ali ndi udindo wamaganizidwe abwino: chisangalalo, chisangalalo, chisangalalo ndipo amaphatikizidwa mgulu lazinthu zomwe zimayambitsa chisangalalo. Pali njira zina zosavuta kuwonjezera kuchuluka kwa ma endorphin mthupi lanu.
Kuchita masewera olimbitsa thupi
Kusambira, kuthamanga, badminton, tenisi, kusewera volleyball, basketball, mpira kapena masewera aliwonse okangalika sikuti kumangokhala ndi moyo wabwino, komanso kumawonjezera kuchuluka kwa ma endorphin m'magazi.
Kuvina, kujambula, kusema ziboliboli, kusewera zida zoimbira kutalikitsa zotsatira za zomwe zidawonekera.
Kuchita masewera olimbitsa thupi tsiku lililonse, kuchita masewera olimbitsa thupi m'mawa, kapena kuthamanga ndi njira zabwino zopezera mphamvu yakusangalalira tsikulo.
Chakudya
Zakudya zina zimathandizanso kupanga ma endorphin. Phatikizaninso zakudya zabwino m'zakudya zanu zomwe zingakuthandizeni kuti musawongolere mawonekedwe anu, komanso kuti mukhale okhazikika nthawi zonse.
Mndandanda wazakudya zomwe zimawonjezera kuchuluka kwa magazi endorphin:
Mtundu mankhwala | Dzina | Chitani |
| Masamba | Mbatata, beets, cilantro watsopano, tsabola wotentha | Lonjezerani kuchuluka kwa mahomoni, kuchepetsa nkhawa, malingaliro amdima, kuthandizira m'malo opanikizika |
| Zipatso | Nthochi, peyala | Zimalimbikitsa kupanga ma endorphins, kumathandizira kutulutsa nkhawa |
| Zipatso | sitiroberi | Zokoma zokoma komanso "wotsutsa" pakupanga ma endorphins |
| Chokoleti | Koko, chokoleti | Lonjezerani kuchuluka kwa mahomoni m'magazi, koma sikulimbikitsidwa kuti muzizunza maswiti |
| Tiyi | Natural antioxidant yomwe imakulitsa ma dopamine ndi ma endorphin m'magazi |
Kutema mphini ndi njira zina
Kuphatikiza pa masewera ndi zinthu zathanzi, pali njira zambiri zomwe zimathandizira kupanga mahomoni endorphin ndi thupi lathu.
Kutema mphini ndi kutikita minofu
Kutema mphini ndi kutikita minofu kumatsitsimula minofu, kudzaza thupi ndi chisangalalo chosangalatsa, ndikuwonjezera kuchuluka kwa dopamine ndi endorphin.
Nyimbo
Kumvera nyimbo zomwe mumakonda kumakusangalatsani ndipo kumakupatsirani zabwino, kumabweretsa kukumbukira kosangalatsa, kumalimbikitsa malingaliro chifukwa cha kuchuluka kwamahomoni m'magazi. Kuimba zida zoimbira kumathandizanso chimodzimodzi.
Kugona kwabwino
Kupumula kwabwino kwa ola la 7-8 kumakuthandizani kuchira, kumva kutsitsimutsidwa ndikutsitsimutsidwa chifukwa cha dopamine ndi endorphin yomwe ubongo wathu umatulutsa tikamagona.
Kuchita masewera olimbitsa thupi
Kuyenda mwachangu, kukwera mapiri, kukwera kulikonse kwachilengedwe ndi gwero lazowoneka zatsopano komanso mahomoni achisangalalo.
Kupanga kwa Endorphin kumalimbikitsidwa ndi kuthamanga kwachidule kapena kukwera mwamphamvu pamtunda wotsika kwambiri.
Kugonana ndimasewera akanthawi kochepa. Zimalimbikitsanso kupanga ma endorphin m'matumbo a pituitary.
Nthabwala ndi kuseka
Kodi mukufuna kutaya nkhawa zanu tsiku logwira ntchito? Malizitse powerenga nthano, kuwonera ziwonetsero zoseketsa, kapena makanema oseketsa.
Maganizo abwino
Njirayi imalingaliridwa ndi madotolo ndi akatswiri amisala kuti ndiyo njira yabwino yosungitsira mahomoni anu pamlingo. Dzizungulirani ndi kulumikizana kosangalatsa ndi anthu osangalatsa, sangalalani ndi zinthu zazing'ono (buku labwino, chakudya chamadzulo chokoma, kupambana tsiku lililonse), osamalabadira zovuta zazing'ono.
Yesetsani kuzindikira zabwino kuposa zoyipa mozungulira.
Zatsopano zatsopano
Kuyenda malo atsopano, maulendo, kuchita zinthu zomwe simunachite kale, monga paragliding, kutsetsereka pa ayezi, kutenga nawo mbali pazithunzi, kudzabweretsa zokumana nazo zatsopano m'moyo wanu ndikukwiyitsa kuchuluka kwa ma endorphins.
Chikondi
Anthu omwe ali mchikondi amakumana ndi mahomoni achimwemwe nthawi zambiri kuposa anthu ena. Kumverera kwa kukondana kumadzetsa chisangalalo chifukwa chopanga gulu lonse la ma neurotransmitters, omwe amaphatikizapo ma endorphins.
Mankhwala
Njirayi imagwiritsidwa ntchito pokhapokha ngati wodwalayo ali ndi zisonyezo zoyenera zamankhwala. Mankhwalawa amaperekedwa ndi katswiri - katswiri wamaubongo kapena wamisala.
Gawo la njira za physiotherapeutic zokulitsa endorphin limaphatikizapo mankhwala a TES, kutengera mphamvu zamagetsi zamagetsi zomwe zimayambitsa kupanga ma peptide opioid amkati.
Zida za Hardware zimasungidwa mosamalitsa ndipo sizimangokakamira, koma pakukhazikika kwa zinthuzi.
Kuposa kuchepa kwa mahomoni kumawopseza
Kupanga kwa endorphins kumakhudzidwa ndimikhalidwe ndi mavuto osiyanasiyana.
Ovuta kwambiri mwa iwo:
- kutaya okondedwa;
- Kusudzulana, kupatukana ndi mtsikana / chibwenzi;
- mavuto kuntchito, kuchotsedwa mosayembekezereka;
- matenda a okondedwa ndi matenda awo;
- kupanikizika chifukwa chakusuntha, kusiya ulendo wamalonda wautali.
Kuphatikiza pa zovuta, kupanga ma endorphin kumachepetsa chidwi cha maswiti, chokoleti, koko, mowa, ndi mankhwala osokoneza bongo.
Zizindikiro zakusowa kwa endorphins:
- kukhumudwa;
- kutopa;
- kukhumudwa ndi kukhumudwa;
- kuzengereza, zovuta ndi ntchito zothetsa;
- mphwayi, kutaya chidwi m'moyo ndi ena;
- ndewu, kukwiya.
Kuperewera kwa Endorphin kumawopseza matenda amitsempha, kukulitsa kwachisoni, kusokonezeka kwa magwiridwe antchito, kuchepa kwa chidwi ndi gawo lantchito yofunikira.
Mapeto
Udindo wa ma endorphins mthupi sangawoneke mopambanitsa. Sangokhala ndi vuto lokhalitsa pamtima, komanso amatenga nawo gawo pazochita za ziwalo zamkati ndi machitidwe amthupi lathu. Endorphins amatanthawuza kwambiri chitetezo cha mthupi: mwina mwawona kuti chimfine chimadutsa mosazindikira ngati muli osangalala, ndipo chimapweteka kwambiri ngati muli "wopunduka".
Onetsetsani thanzi lanu lam'mutu, khalani ndi moyo wathanzi. Lamulirani malingaliro anu asanayambe kukulamulirani!
