Yuav Ua Li Cas Ntxiv Dopamine Nrog Ntxiv

Yuav Ua Li Cas Ntxiv Dopamine Nrog Ntxiv

12 Dopamine Ntxiv los txhawb koj lub siab

Dopamine yog ib yam tshuaj nyob rau hauv koj lub hlwb uas plays lub luag hauj lwm nyob rau hauv cov kev cai ntawm kev paub, nco, kev txhawb siab, mus ob peb vas, mloog, thiab kev kawm.

Nws kuj pab rau kev txiav txim siab thiab tswj kev pw tsaug zog (1 Trusted Source, 2 Trusted Source).

Raws li ib txwm muaj, dopamine ntau lawm yog tswj hwm los ntawm koj lub cev lub paj hlwb. Txawm li cas los xij, muaj ntau yam kev ua neej nyob thiab kev kho mob uas tuaj yeem ua rau qib dopamine poob qis.

Cov tsos mob ntawm cov qib dopamine qis suav nrog kev poob siab hauv tej yam uas koj ib zaug pom muaj kev lom zem, tsis muaj kev txhawb siab, thiab tsis txaus siab (3 Trusted Source).

Nov yog 12 cov tshuaj dopamine los txhawb koj lub siab.

1. Cov neeg soj xyuas

Probiotics yog cov kab mob muaj sia nyob uas ua rau koj lub plab zom mov. Lawv pab rau koj lub cev ua haujlwm kom raug.

Kuj tseem hu ua kab mob plab zoo, probiotics tsis tsuas yog muaj txiaj ntsig zoo rau lub plab tab sis kuj tseem tuaj yeem tiv thaiv lossis kho ntau yam teeb meem kev noj qab haus huv, suav nrog kev puas siab puas ntsws (4 Trusted Source).

Qhov tseeb, thaum cov kab mob hauv plab muaj teeb meem tau pom tias yuav txo qis dopamine ntau lawm, probiotics muaj peev xwm ua kom nws nce ntxiv, uas tuaj yeem txhawb kev xav (4 Trusted Source, 5 Trusted Source, 6 Trusted Source).

Ntau cov kev tshawb fawb nas tau pom tias muaj cov dopamine ntau lawm thiab txhim kho kev xav thiab kev ntxhov siab nrog cov tshuaj probiotics (7 Trusted Source, 8 Trusted Source, 9 Trusted Source).

Tsis tas li ntawd, ib txoj kev tshawb fawb hauv cov neeg uas muaj mob plab plob tsis so tswj (IBS) pom tias cov neeg uas tau txais cov tshuaj probiotics tau txo qis cov tsos mob ntawm kev nyuaj siab, piv rau cov neeg tau txais cov placebo (10 Trusted Source).

Thaum kev tshawb fawb probiotic yog hloov zuj zus mus, cov kev tshawb fawb ntxiv yog xav tau kom nkag siab tag nrho cov txiaj ntsig ntawm probiotics ntawm kev xav thiab kev tsim dopamine.

Koj tuaj yeem ntxiv probiotics rau koj cov zaub mov los ntawm kev noj cov khoom noj fermented, xws li yogurt lossis kefir, sau a kev noj haus ntxiv.

NIAM TXIVProbiotics yog qhov tseem ceeb tsis yog rau kev noj qab haus huv nkaus xwb tab sis kuj muaj ntau yam haujlwm hauv koj lub cev. Lawv tau pom tias yuav nce dopamine ntau lawm thiab txhim kho mus ob peb vas hauv tsiaj thiab tib neeg kev tshawb fawb.

2. Mucuna Pruriens

Mucuna pruriens yog hom taum tropical taum nyob rau thaj tsam ntawm Africa, India, thiab yav qab teb Tuam Tshoj (11 Trusted Source).

Cov taum no feem ntau ua tiav rau hauv cov hmoov qhuav thiab muag raws li kev noj haus.

Qhov tseem ceeb tshaj plaws compound pom nyob rau hauv Mucuna pruriens yog ib qho cov amino acid hu ua levodopa (L-dopa). L-dopa xav tau rau koj lub hlwb los tsim dopamine (12 Trusted Source).

Kev tshawb fawb pom tau tias Mucuna pruriens pab txhawb cov qib dopamine hauv tib neeg, tshwj xeeb tshaj yog cov neeg muaj tus kab mob Parkinson, ib qho kev puas siab puas ntsws uas cuam tshuam rau kev txav mus los thiab tshwm sim los ntawm qhov tsis muaj dopamine (13 Trusted Source).

Qhov tseeb, kev tshawb fawb tau qhia tias Mucuna pruriens Cov tshuaj ntxiv yuav ua tau zoo li qee yam tshuaj Parkinson ntawm kev nce qib dopamine (14 Trusted Source, 15 Trusted Source).

Mucuna pruriens kuj tseem tuaj yeem ua tau zoo hauv kev txhawb nqa qib dopamine hauv cov uas tsis muaj tus kab mob Parkinson.

Piv txwv li, ib txoj kev tshawb nrhiav pom tias noj 5 grams ntawm Mucuna pruriens hmoov rau peb lub hlis nce qib dopamine hauv txiv neej infertile (16 Trusted Source).

Lwm qhov kev tshawb fawb pom tias Mucuna pruriens muaj cov nyhuv antidepressant hauv cov nas vim qhov nce hauv dopamine ntau lawm (17 Trusted Source).

NIAM TXIVMucuna pruriens tau pom tias muaj txiaj ntsig zoo hauv kev nce qib dopamine hauv tib neeg thiab tsiaj txhu thiab tej zaum yuav muaj cov nyhuv antidepressant.

3. Ginkgo Biloba

Ginkgo biloba yog ib tsob nroj ib txwm nyob rau Suav teb uas tau siv ntau pua xyoo los ua kev kho mob rau ntau yam mob.

Txawm tias kev tshawb fawb yog inconsistent, ginkgo Cov tshuaj ntxiv tuaj yeem txhim kho kev puas siab puas ntsws, lub hlwb ua haujlwm, thiab kev xav ntawm qee tus neeg.

Qee cov kev tshawb fawb tau pom tias ntxiv nrog Ginkgo biloba nyob rau hauv lub sij hawm ntev nce qib dopamine hauv nas, uas pab txhim kho kev txawj ntse, kev nco, thiab kev txhawb siab (18 Trusted Source, 19 Trusted Source, 20 Trusted Source).

Ib qho kev sim-tube kev tshawb fawb pom tau tias Ginkgo biloba extract tau tshwm sim kom nce dopamine secretion los ntawm kev txo oxidative kev nyuaj siab (21 Trusted Source).

Cov tsiaj ua ntej thiab kev sim-tube kev tshawb fawb no tau cog lus tseg. Txawm li cas los xij, xav tau kev tshawb fawb ntxiv ua ntej cov kws tshawb fawb tuaj yeem txiav txim siab yog tias Ginkgo biloba kuj nce qib dopamine hauv tib neeg.

NIAM TXIVGinkgo biloba Cov tshuaj ntxiv tau pom tias nce qib dopamine hauv kev tshawb fawb tsiaj thiab cov raj. Txawm li cas los xij, kev tshawb fawb ntxiv yog xav tau los txiav txim siab seb ginkgo puas muaj kev vam meej hauv kev nce qib hauv tib neeg.

4. Curcumin

Curcumin yog lub active ingredient nyob rau hauv turmeric. Curcumin tuaj nyob rau hauv tshuaj ntsiav, tshuaj yej, extract thiab hmoov cov ntaub ntawv.

Nws tau xav tias muaj cov tshuaj tiv thaiv kev ntxhov siab, vim nws ua rau kom tso tawm dopamine (22 Trusted Source).

Ib qho kev tshawb fawb me me tau pom tias kev noj 1 gram ntawm curcumin muaj qhov cuam tshuam zoo ib yam li Prozac ntawm kev txhim kho kev xav hauv cov neeg uas muaj kev nyuaj siab loj (MDD) (23 Trusted Source).

Kuj tseem muaj pov thawj tias curcumin nce qib dopamine hauv cov nas (24 Trusted Source, 25 Trusted Source).

Txawm li cas los xij, xav tau kev tshawb fawb ntxiv kom nkag siab txog curcumin lub luag haujlwm hauv kev nce qib dopamine hauv tib neeg thiab nws siv hauv kev tswj hwm kev nyuaj siab.

NIAM TXIVCurcumin yog cov khoom muaj nyob hauv turmeric. Nws tau pom tias nce qib dopamine hauv cov nas thiab tej zaum yuav muaj cov tshuaj tiv thaiv kev nyuaj siab.

5. Oregano Roj

Oregano roj muaj ntau yam antioxidant thiab antibacterial thaj chaw uas yuav yog vim nws active ingredient, carvacrol (26 Trusted Source).

Ib txoj kev tshawb fawb tau pom tias kev noj carvacrol txhawb kev tsim cov tshuaj dopamine thiab muab cov tshuaj tiv thaiv kev ntxhov siab hauv cov nas vim qhov tshwm sim (27 Trusted Source).

Lwm txoj kev tshawb fawb hauv nas pom tias cov tshuaj oregano extract inhibited qhov deterioration ntawm dopamine thiab induced zoo coj cwj pwm zoo (28 Trusted Source).

Thaum cov kev tshawb fawb tsiaj no txhawb nqa, ntau cov kev tshawb fawb tib neeg tau lees paub los txiav txim siab seb cov roj oregano puas muaj txiaj ntsig zoo sib xws rau tib neeg.

NIAM TXIVOregano roj ntxiv tau raug pov thawj los nce qib ntawm dopamine thiab tsim cov tshuaj tiv thaiv kev ntxhov siab hauv cov nas. Kev tshawb nrhiav tib neeg tsis muaj.

6. Hlau nplaum

Magnesium plays ib lub luag haujlwm tseem ceeb hauv kev ua kom koj lub cev thiab lub siab noj qab nyob zoo.

Magnesium thiab nws cov tshuaj tiv thaiv kev ntxhov siab tseem tsis tau nkag siab, tab sis muaj pov thawj tias magnesium tsis muaj peev xwm tuaj yeem ua rau txo qis dopamine thiab muaj kev pheej hmoo ntawm kev nyuaj siab (29 Trusted Source, 30 Trusted Source).

Dab tsi ntxiv, ib txoj kev tshawb fawb pom tias ntxiv nrog magnesium boosted dopamine ntau ntau thiab tsim cov tshuaj tiv thaiv kev nyuaj siab hauv nas (31 Trusted Source).

Tam sim no, kev tshawb fawb txog cov txiaj ntsig ntawm cov tshuaj magnesium ntawm dopamine tsuas yog txwv rau kev tshawb fawb tsiaj.

Txawm li cas los xij, yog tias koj tsis tuaj yeem tau txais magnesium txaus los ntawm koj cov zaub mov ib leeg, kev noj tshuaj ntxiv yuav yog ib lub tswv yim zoo los xyuas kom meej tias koj ua tau raws li koj cov kev xav tau.

NIAM TXIVCov kev tshawb fawb feem ntau tsuas yog txwv rau kev tshawb fawb tsiaj, tab sis magnesium tsis muaj peev xwm ua rau cov qib dopamine tsawg. Kev noj cov tshuaj magnesium ntxiv tuaj yeem pab tau.

7. Tshuaj yej ntsuab

Ntsuab tshuaj yej tau ntev tau touted rau nws cov khoom antioxidant thiab cov ntsiab lus zoo.

Nws kuj muaj cov amino acid L-theanine, uas cuam tshuam ncaj qha rau koj lub hlwb (32 Trusted Source).

L-theanine tuaj yeem ua rau qee yam neurotransmitters hauv koj lub hlwb, suav nrog dopamine.

Ntau cov kev tshawb fawb tau pom tias L-theanine nce dopamine ntau lawm, yog li ua rau muaj kev tiv thaiv kev nyuaj siab thiab txhim kho kev txawj ntse (32 Trusted Source, 33 Trusted Source, 34).

Tsis tas li ntawd, kev tshawb fawb qhia tias ob qho tib si ntsuab tshuaj yej Extract thiab nquag noj cov tshuaj yej ntsuab ua dej haus tuaj yeem nce dopamine ntau lawm thiab cuam tshuam nrog qis qis ntawm cov tsos mob ntawm kev nyuaj siab (35 Trusted Source, 36 Trusted Source).

NIAM TXIVNtsuab tshuaj yej muaj cov amino acid L-theanine, uas tau pom tias yuav nce dopamine.

8. Vitamin D

vitamin D muaj ntau lub luag haujlwm hauv koj lub cev, suav nrog kev tswj hwm ntawm qee yam neurotransmitters xws li dopamine (37 Trusted Source).

Ib txoj kev tshawb fawb pom tias txo qis dopamine hauv cov nas uas tsis muaj vitamin-D thiab txhim kho qib thaum ntxiv nrog vitamin D3 (38 Trusted Source).

Txij li thaum kev tshawb fawb muaj tsawg, nws nyuaj rau hais tias seb cov tshuaj vitamin D yuav muaj kev cuam tshuam rau qib dopamine yam tsis muaj qhov uas twb muaj lawm. muaj vitamin D tsis txaus.

Kev tshawb fawb tsiaj ua ntej qhia tau hais tias kev cog lus, tab sis tib neeg kev tshawb fawb yuav tsum tau nkag siab zoo dua kev sib raug zoo ntawm vitamin D thiab dopamine hauv tib neeg.

NIAM TXIVThaum cov tsiaj tshawb fawb pom tau hais tias kev cog lus, tib neeg cov kev tshawb fawb xav tau los saib seb cov tshuaj vitamin D nce qib dopamine hauv cov neeg uas tsis muaj vitamin D.

9. Ntses roj

Ntses roj pab feem ntau muaj ob hom omega-3 fatty acids: eicosapentaenoic acid (EPA) thiab docosahexaenoic acid (DHA).

Ntau cov kev tshawb fawb tau tshawb pom tias cov roj ntses ntxiv muaj cov tshuaj tiv thaiv kev ntxhov siab thiab txuas rau kev txhim kho kev puas siab puas ntsws thaum noj tsis tu ncua (39 Trusted Source, 40 Trusted Source, 41 Trusted Source).

Cov txiaj ntsig no yuav raug ntaus nqi ib feem ntawm cov roj ntses qhov cuam tshuam rau kev tswj hwm dopamine.

Piv txwv li, ib txoj kev tshawb fawb nas tau pom tias cov ntses-roj-enriched noj zaub mov tau nce qib dopamine nyob rau hauv lub frontal cortex ntawm lub hlwb los ntawm 40% thiab txhim kho dopamine binding peev xwm (42 Trusted Source).

Txawm li cas los xij, kev tshawb fawb ntawm tib neeg xav tau ntau dua los ua kom pom tseeb.

NIAM TXIVCov roj ntses ntxiv tuaj yeem nce qib dopamine hauv lub hlwb thiab tiv thaiv thiab kho cov tsos mob ntawm kev nyuaj siab.

10 Caffeine

Kev tshawb fawb pom tias caffeine tuaj yeem txhawb kev paub txog kev paub, suav nrog los ntawm kev txhim kho kev tso tawm neurotransmitters, xws li dopamine (43 Trusted Source, 44 Trusted Source, 45 Trusted Source).

Nws tau xav tias caffeine txhim kho lub hlwb ua haujlwm los ntawm kev nce qib dopamine receptor hauv koj lub hlwb (45 Trusted Source).

Txawm li cas los xij, koj lub cev tuaj yeem txhim kho kev ua siab ntev rau caffeine, txhais tau tias nws kawm paub yuav ua li cas ntxiv cov nyiaj ntxiv.

Yog li ntawd, tej zaum koj yuav xav tau haus caffeine ntau dua dua li koj tau ua ua ntej kom muaj kev cuam tshuam tib yam (46 Trusted Source).

NIAM TXIVCaffeine tau txuas rau qib dopamine nce ntxiv los ntawm kev txhim kho dopamine receptors hauv koj lub hlwb. Sij hawm dhau mus, koj tuaj yeem txhim kho kev ua siab ntev rau caffeine thiab tej zaum yuav xav tau kom koj noj kom muaj txiaj ntsig zoo ib yam.

11. ginseng

Ginseng tau siv nyob rau hauv tsoos suav tshuaj txij thaum ancient sij hawm.

Nws cov cag tuaj yeem noj nyoos los yog steamed, tab sis nws kuj muaj nyob rau hauv lwm yam ntaub ntawv, xws li tshuaj yej, tsiav tshuaj, los yog ntsiav tshuaj.

Cov kev tshawb fawb tau pom tias ginseng tuaj yeem txhim kho lub hlwb, nrog rau kev xav, kev coj cwj pwm, thiab kev nco (47 Trusted Source, 48 Trusted Source).

Ntau qhov kev tshawb fawb tsiaj thiab cov raj kuaj pom tau hais tias cov txiaj ntsig no yuav yog vim ginseng lub peev xwm nce qib dopamine (49 Trusted Source, 50 Trusted Source, 51 Trusted Source).

Nws kuj tau pom zoo tias qee yam khoom hauv ginseng, xws li ginsenosides, yog lub luag haujlwm rau kev nce dopamine hauv lub hlwb thiab rau cov txiaj ntsig zoo rau kev puas siab puas ntsws, nrog rau kev paub txog kev ua haujlwm thiab kev saib xyuas (52 Trusted Source).

Ib txoj kev tshawb fawb txog kev cuam tshuam ntawm Korean liab ginseng rau kev mloog tsis txaus siab tsis txaus ntseeg (ADHD) hauv cov menyuam yaus pom tias qis dua ntawm dopamine tau cuam tshuam nrog cov tsos mob ntawm ADHD.

Cov menyuam yaus koom nrog hauv txoj kev tshawb no tau txais 2,000 mg ntawm Korean ginseng liab txhua hnub rau yim lub lis piam. Thaum kawg ntawm txoj kev tshawb no, cov txiaj ntsig tau pom tias ginseng txhim kho kev mloog zoo rau cov menyuam yaus nrog ADHD (53 Trusted Source).

Txawm li cas los xij, kev tshawb fawb ntxiv yog xav tau los kos cov lus xaus txog qhov twg ginseng txhim kho dopamine ntau lawm thiab lub hlwb ua haujlwm hauv tib neeg.

NIAM TXIVNtau qhov kev tshawb fawb tsiaj thiab cov raj kuaj tau pom tias muaj kev nce qib hauv dopamine tom qab ntxiv nrog ginseng. Ginseng tuaj yeem nce qib dopamine hauv tib neeg, tshwj xeeb tshaj yog cov neeg muaj ADHD, tab sis xav tau kev tshawb fawb ntxiv.

12. Ib

Berberine yog ib qho active tivthaiv nyob rau hauv thiab muab rho tawm los ntawm tej yam nroj tsuag thiab tshuaj ntsuab.

Nws tau raug siv nyob rau hauv cov tshuaj suav tshuaj rau xyoo thiab tsis ntev los no tau muaj koob meej raws li ib tug natural ntxiv.

Ntau qhov kev tshawb fawb tsiaj pom tias berberine nce qib dopamine thiab tuaj yeem pab tiv thaiv kev nyuaj siab thiab kev ntxhov siab (54 Trusted Source, 55 Trusted Source, 56 Trusted Source, 57 Trusted Source).

Tam sim no, tsis muaj kev tshawb fawb txog qhov cuam tshuam ntawm cov tshuaj berberine ntawm dopamine hauv tib neeg. Yog li ntawd, xav tau kev tshawb fawb ntxiv ua ntej cov lus pom zoo tuaj yeem ua.

NIAM TXIVNtau cov kev tshawb fawb qhia tias berberine nce qib dopamine hauv lub hlwb ntawm nas. Txawm li cas los xij, kev tshawb fawb ntxiv yog xav tau kom nkag siab tag nrho cov txiaj ntsig ntawm berberine thiab dopamine qib hauv tib neeg.

Kev txiav txim siab tshwj xeeb thiab kev mob tshwm sim

Nws yog qhov zoo tshaj plaws los sab laj nrog koj tus kws kho mob ua ntej yuav ntxiv cov tshuaj ntxiv rau koj txoj haujlwm niaj hnub.

Qhov no muaj tseeb tshwj xeeb yog tias koj muaj mob lossis yog tias koj noj tshuaj.

Feem ntau, qhov kev pheej hmoo cuam tshuam nrog kev noj cov tshuaj saum toj no yog qhov tsawg. Lawv txhua tus muaj kev nyab xeeb zoo thiab cov tshuaj lom neeg tsawg hauv cov tshuaj tsawg-rau-nruab nrab.

Cov kev mob tshwm sim tseem ceeb ntawm qee yam ntawm cov tshuaj no muaj feem xyuam rau cov tsos mob plab, xws li roj, raws plab, xeev siab, los yog mob plab.

Mob taub hau, kiv taub hau, thiab plawv plawv kuj tau qhia nrog qee yam tshuaj, suav nrog ginkgo, ginseng, thiab caffeine (58 Trusted Source, 59 Trusted Source, 60 Trusted Source).

NIAM TXIVNws yog ib qho tseem ceeb uas yuav tau tham nrog koj tus kws kho mob ua ntej noj cov tshuaj noj thiab tsum tsis txhob siv yog tias muaj kev phiv tsis zoo lossis kev cuam tshuam ntawm cov tshuaj.

Cov kab hauv qab

Dopamine yog ib qho tshuaj tseem ceeb hauv koj lub cev uas cuam tshuam rau ntau lub paj hlwb, xws li kev xav, kev txhawb siab, thiab kev nco.

Feem ntau, koj lub cev tswj hwm cov qib dopamine zoo ntawm nws tus kheej, tab sis qee qhov kev kho mob thiab kev noj haus thiab kev ua neej kev xaiv tuaj yeem txo koj qib.

Nrog rau noj a xuas, ntau yam tshuaj ntxiv tuaj yeem pab tau nce qib dopamine, suav nrog probiotics, ntses roj, vitamin D, magnesium, ginkgo, thiab ginseng.

Qhov no, nyob rau hauv lem, tuaj yeem pab txhim kho lub hlwb kev ua haujlwm thiab kev puas hlwb.

Txhua yam tshuaj ntxiv rau ntawm daim ntawv teev npe no muaj qhov kev nyab xeeb zoo thaum siv kom raug. Txawm li cas los xij, qee cov tshuaj ntxiv tuaj yeem cuam tshuam nrog qee yam tshuaj los yog tshuaj tom khw.

Nws yog qhov zoo tshaj plaws los tham nrog koj tus kws kho mob lossis tus kws kho mob sau npe los txiav txim seb qee yam tshuaj twg yog qhov zoo rau koj.