Indlela Yokwandisa I-Dopamine Ngezithasiselo
Indlela Yokwandisa I-Dopamine Ngezithasiselo
Izithasiselo eziyi-12 zeDopamine zokuthuthukisa iMood Yakho
I-Dopamine iyikhemikhali ebuchosheni bakho edlala indima ekulawuleni ukuqonda, inkumbulo, ugqozi, imizwa, ukunaka, nokufunda.
Kuyasiza futhi ekuthatheni izinqumo nasekulawuleni ukulala (1Umthombo Othenjwayo, 2Umthombo Othenjwayo).
Ngaphansi kwezimo ezijwayelekile, ukukhiqizwa kwe-dopamine kulawulwa ngempumelelo isimiso sezinzwa somzimba wakho. Kodwa-ke, kunezici ezihlukahlukene zokuphila kanye nezimo zezokwelapha ezingabangela amazinga e-dopamine ehle.
Izimpawu zamazinga aphansi e-dopamine zifaka phakathi ukulahlekelwa injabulo ezintweni owake wazithola zijabulisa, ukuntuleka kogqozi, nokunganaki (3Umthombo Othenjwayo).
Nazi izithasiselo ze-dopamine eziyi-12 zokuthuthukisa isimo sakho sengqondo.
1. Ama-Probiotic
Ama-probiotics ama-microorganisms aphilayo ahambisana nomgudu wakho wokugaya. Bona siza umzimba wakho ukusebenza kahle.
Aziwa nangokuthi ama-bacterium amathumbu amahle, ama-probiotics awazuzi nje kuphela impilo yamathumbu kodwa angavimbela noma elapha izinkinga zempilo ezahlukahlukene, okuhlanganisa ukuphazamiseka kwemizwelo.4Umthombo Othenjwayo).
Eqinisweni, ngenkathi amabhaktheriya ayingozi e-gut ekhonjisiwe ehlisa ukukhiqizwa kwe-dopamine, ama-probiotics anamandla okuwandisa, angase akhulise isimo sengqondo (4Umthombo Othenjwayo, 5Umthombo Othenjwayo, 6Umthombo Othenjwayo).
Ucwaningo oluningi lwamagundane lubonise ukwanda kokukhiqizwa kwe-dopamine kanye nesimo sengqondo esithuthukisiwe nokukhathazeka ngezithako ze-probiotic (7Umthombo Othenjwayo, 8Umthombo Othenjwayo, 9Umthombo Othenjwayo).
Ukwengeza, ucwaningo olulodwa kubantu abane-irritable bowel syndrome (IBS) lwathola ukuthi labo abathola izithako ze-probiotic babe nokuncipha kwezimpawu zokucindezeleka, uma kuqhathaniswa nalabo abathola i-placebo.10Umthombo Othenjwayo).
Nakuba ucwaningo lwama-probiotic luvela ngokushesha, izifundo ezengeziwe ziyadingeka ukuze uqonde ngokugcwele umphumela wama-probiotics ekukhiqizeni kwemizwa nokukhiqizwa kwe-dopamine.
Ungangeza ama-probiotics ekudleni kwakho ngokudla imikhiqizo yokudla evutshiwe, njenge-yogurt noma kefir, noma ukuthatha a ukwesekwa kokudla.
ISIFINYEZOAma-probiotics awabalulekile nje kuphela empilweni yokugaya ukudla kodwa futhi nemisebenzi eminingi emzimbeni wakho. Ziye zaboniswa ukwandisa ukukhiqizwa kwe-dopamine futhi zithuthukisa isimo sengqondo kuzo zombili izifundo zezilwane nezabantu.
2. Mucuna Pruriens
I-Mucuna pruriens wuhlobo lukabhontshisi odabuka ezindaweni ezishisayo zase-Afrika, eNdiya, naseNingizimu yeChina (11Umthombo Othenjwayo).
Lezi bhontshisi zivame ukugaywa zibe impushana eyomisiwe futhi zidayiswe njengezithako zokudla.
Inhlanganisela ebaluleke kakhulu etholakala ku I-Mucuna pruriens kuyinto i-amino acid ebizwa ngokuthi i-levodopa (L-dopa). I-L-dopa iyadingeka ukuze ubuchopho bakho bukhiqize i-dopamine (12Umthombo Othenjwayo).
Ucwaningo luye lwabonisa lokho I-Mucuna pruriens isiza ekukhuphuleni amazinga e-dopamine kubantu, ikakhulukazi labo abanesifo sikaParkinson, ukuphazamiseka kwesimiso sezinzwa esithinta ukunyakaza futhi kubangelwa ukushoda kwe-dopamine (13Umthombo Othenjwayo).
Eqinisweni, ucwaningo luye lwabonisa lokho I-Mucuna pruriens izithasiselo zingase zisebenze njengemithi ethile kaParkinson ekukhuliseni amazinga e-dopamine (14Umthombo Othenjwayo, 15Umthombo Othenjwayo).
I-Mucuna pruriens ingase futhi iphumelele ekukhuphuleni amazinga e-dopamine kulabo abangenaso isifo sika-Parkinson.
Isibonelo, ucwaningo olulodwa lwathola ukuthi ukuthatha amagremu angu-5 we I-Mucuna pruriens I-powder izinyanga ezintathu yenyusa amazinga e-dopamine ku amadoda ayinyumba (16Umthombo Othenjwayo).
Olunye ucwaningo lwathola lokho I-Mucuna pruriens ibe nomthelela wokulwa nokucindezeleka kumagundane ngenxa yokwanda kokukhiqizwa kwe-dopamine (17Umthombo Othenjwayo).
ISIFINYEZOI-Mucuna pruriens kukhonjiswe ukuthi iyasebenza ekwandiseni amazinga e-dopamine kubantu nasezilwaneni futhi ingaba nomphumela wokudambisa ukucindezeleka.
3. Ginkgo Biloba
Ginkgo biloba isitshalo esidabuka eChina esisetshenziswe amakhulu eminyaka njengekhambi lezimo ezihlukahlukene zempilo.
Nakuba ucwaningo akuhambisani, ginkgo izithasiselo zingase zithuthukise ukusebenza kwengqondo, ukusebenza kobuchopho, nesimo sengqondo kubantu abathile.
Ezinye izifundo zithole ukuthi ukwengeza nge Ginkgo biloba ngokuhamba kwesikhathi anda amazinga e-dopamine kumagundane, asize ukuthuthukisa ukusebenza kwengqondo, inkumbulo, kanye nogqozi (18Umthombo Othenjwayo, 19Umthombo Othenjwayo, 20Umthombo Othenjwayo).
Ucwaningo olulodwa lwe-test-tube lwabonisa lokho Ginkgo biloba ukukhishwa kubonakale kukhulisa ukukhiqizwa kwe-dopamine ngokunciphisa ingcindezi ye-oxidative (21Umthombo Othenjwayo).
Lezi zifundo zokuqala zezilwane neshubhu lokuhlola ziyathembisa. Nokho, ucwaningo olwengeziwe luyadingeka ngaphambi kokuba ososayensi banqume ukuthi Ginkgo biloba futhi kwandisa amazinga e-dopamine kubantu.
ISIFINYEZOGinkgo biloba izithasiselo zikhonjisiwe ukwandisa amazinga e-dopamine ezifundweni zezilwane neshubhu lokuhlola. Kodwa-ke, ucwaningo olwengeziwe luyadingeka ukuphetha ngokuthi i-ginkgo iyaphumelela yini ekwandiseni amazinga kubantu.
4. I-Curcumin
Curcumin isithako esisebenzayo ku turmeric. I-Curcumin iza nge-capsule, itiye, i-extract kanye namafomu ayimpuphu.
Kucatshangwa ukuthi kunemiphumela eqeda ukucindezeleka, njengoba kwandisa ukukhululwa kwe-dopamine (22Umthombo Othenjwayo).
Ucwaningo olulodwa oluncane, olulawulwayo lwathola ukuthi ukuthatha i-1 gram ye-curcumin kwaba nemiphumela efanayo naleyo ye-Prozac ekuthuthukiseni isimo sengqondo kubantu abanenkinga enkulu yokucindezeleka (MDD) (23Umthombo Othenjwayo).
Kukhona nobufakazi bokuthi i-curcumin inyusa amazinga e-dopamine kumagundane (24Umthombo Othenjwayo, 25Umthombo Othenjwayo).
Nokho, ucwaningo olwengeziwe luyadingeka ukuze kuqondwe indima ka-curcumin ekwandiseni amazinga e-dopamine kubantu kanye nokusetshenziswa kwayo ekulawuleni ukudangala.
ISIFINYEZOI-Curcumin iyisithako esisebenzayo ku-turmeric. Kuye kwaboniswa ukwandisa amazinga e-dopamine kumagundane futhi kungase kube nemiphumela eqeda ukucindezeleka.
5. Amafutha e-Oregano
Amafutha e-Oregano inezindawo ezihlukahlukene ze-antioxidant kanye ne-antibacterial okungenzeka ngenxa yesithako sayo esisebenzayo, i-carvacrol (26Umthombo Othenjwayo).
Ucwaningo olulodwa lubonise ukuthi ukufaka i-carvacrol kukhuthaze ukukhiqizwa kwe-dopamine futhi kunikeze imiphumela yokucindezeleka kumagundane ngenxa yalokho (27Umthombo Othenjwayo).
Olunye ucwaningo kumagundane lwathola ukuthi izithako ze-oregano ezikhishwe zivimbela ukuwohloka kwe-dopamine kanye nemiphumela emihle yokuziphatha (28Umthombo Othenjwayo).
Nakuba lezi zifundo zezilwane zikhuthaza, izifundo eziningi zabantu ziqinisekisiwe ukuze zinqume ukuthi uwoyela we-oregano unikeza imiphumela efanayo kubantu.
ISIFINYEZOIzithako zikawoyela we-Oregano ziye zafakazelwa ukuthi zandisa amazinga e-dopamine futhi zikhiqiza imiphumela yokucindezeleka kumagundane. Ucwaningo olusekelwe kubantu alukho.
6. Magnesium
I-Magnesium idlala a indima ebalulekile ekugcineni umzimba nengqondo yakho iphilile.
I-Magnesium kanye nezimfanelo zayo zokuqeda ukucindezeleka azikaqondwa ngokugcwele, kodwa kunobufakazi bokuthi i-magnesium ukulahlekelwa kungaba nomthelela ekwehleni kwamazinga e-dopamine kanye nengozi eyengeziwe yokudangala (29Umthombo Othenjwayo, 30Umthombo Othenjwayo).
Ngaphezu kwalokho, ucwaningo olulodwa lwabonisa ukuthi ukugcwalisa nge magnesium kukhuphule amazinga e-dopamine futhi kwakhiqiza imiphumela elwa nokucindezeleka kumagundane (31Umthombo Othenjwayo).
Njengamanje, ucwaningo ngemiphumela yezithako ze-magnesium emazingeni e-dopamine lukhawulelwe ezifundweni zezilwane.
Kodwa-ke, uma ungakwazi ukuthola i-magnesium eyanele ekudleni kwakho kuphela, ukuthatha isengezo kungase kube umqondo omuhle wokuqinisekisa ukuthi uhlangabezana nezidingo zakho.
ISIFINYEZOUcwaningo oluningi lukhawulelwe ezifundweni zezilwane, kepha ukushoda kwe-magnesium kungaba nomthelela emazingeni aphansi e-dopamine. Ukuthatha isithako se-magnesium kungasiza.
7. Tea Luhlaza
Itiye elihlaza Sekuyisikhathi eside kuthiwa ngenxa yezakhiwo zayo ze-antioxidant kanye nokuqukethwe kwezakhi.
Futhi iqukethe i-amino acid L-theanine, ethinta ngqo ubuchopho bakho (32Umthombo Othenjwayo).
I-L-theanine ingakhuphula ama-neurotransmitters athile ebuchosheni bakho, okuhlanganisa i-dopamine.
Ucwaningo oluningi luye lwabonisa ukuthi i-L-theanine inyusa ukukhiqizwa kwe-dopamine, ngaleyo ndlela ibangele umphumela wokudambisa futhi ithuthukise ukusebenza kwengqondo.32Umthombo Othenjwayo, 33Umthombo Othenjwayo, 34).
Ukwengeza, izifundo ziphakamisa ukuthi kokubili ukukhipha itiye eliluhlaza okotshani futhi ukusetshenziswa njalo kwetiye eliluhlaza njengesiphuzo kungakhuphula ukukhiqizwa kwe-dopamine futhi kuhlotshaniswa namazinga aphansi ezimpawu zokucindezeleka (35Umthombo Othenjwayo, 36Umthombo Othenjwayo).
ISIFINYEZOItiye elihlaza liqukethe i-amino acid L-theanine, ekhonjiswe ukuthi yandisa amazinga e-dopamine.
8. Uvithamini D
Vitamin D inezindima eziningi emzimbeni wakho, okuhlanganisa ukulawula ama-neurotransmitters athile njenge-dopamine (37Umthombo Othenjwayo).
Olunye ucwaningo lubonise ukwehla kwamazinga e-dopamine kumagundane ancishwe i-vitamin-D kanye namazinga athuthukisiwe lapho kuhlanganisa ne-vitamin D3 (38Umthombo Othenjwayo).
Njengoba ucwaningo lulinganiselwe, kunzima ukusho ukuthi izithasiselo zikavithamini D zingaba nomthelela emazingeni e-dopamine ngaphandle kokukhona okukhona. ukushoda kukavithamini D.
Izifundo zezilwane zokuqala zibonisa isithembiso, kodwa izifundo zabantu ziyadingeka ukuze uqonde kangcono ubudlelwano phakathi kwevithamini D ne-dopamine kubantu.
ISIFINYEZONakuba izifundo zezilwane zibonisa isithembiso, izifundo zabantu ziyadingeka ukuze kubonakale ukuthi izithasiselo ze-vitamin D ziyawandisa yini amazinga e-dopamine kulabo abanokuntuleka kwe-vitamin D.
9. Amafutha Ezinhlanzi
Izithako zamafutha ezinhlanzi ngokuyinhloko aqukethe izinhlobo ezimbili ze Ama-acids ama-omega-3I-eicosapentaenoic acid (EPA) ne-docosahexaenoic acid (DHA).
Ucwaningo oluningi luye lwathola ukuthi izithako zikawoyela wezinhlanzi zinemiphumela eqeda ukucindezeleka futhi zixhunyaniswa nempilo yengqondo ethuthukisiwe uma zithathwa njalo (39Umthombo Othenjwayo, 40Umthombo Othenjwayo, 41Umthombo Othenjwayo).
Lezi zinzuzo zingabalelwa ngokwengxenye umthelela wamafutha ezinhlanzi ekulawuleni i-dopamine.
Isibonelo, ucwaningo olulodwa lwamagundane lwaqaphela ukuthi ukudla okunothiswe ngamafutha ezinhlanzi kwandisa amazinga e-dopamine ku-cortex yangaphambili yobuchopho ngama-40% kanye namandla okubopha i-dopamine athuthukisiwe (42Umthombo Othenjwayo).
Kodwa-ke, ucwaningo olwengeziwe olusekelwe kubantu luyadingeka ukwenza isincomo esiqinisekile.
ISIFINYEZOIzithako zikawoyela wezinhlanzi zinganyusa amazinga e-dopamine ebuchosheni futhi zivimbele futhi zelaphe izimpawu zokucindezeleka.
I-10. I-caffeine
Ucwaningo lukutholile lokho caffeine ingathuthukisa ukusebenza kwengqondo, okuhlanganisa nokuthuthukisa ukukhululwa kwama-neurotransmitters, njenge-dopamine (43Umthombo Othenjwayo, 44Umthombo Othenjwayo, 45Umthombo Othenjwayo).
Kucatshangwa ukuthi i-caffeine ithuthukisa ukusebenza kobuchopho ngokwandisa amazinga e-dopamine receptor ebuchosheni bakho (45Umthombo Othenjwayo).
Kodwa-ke, umzimba wakho ungathuthukisa ukubekezelela i-caffeine, okusho ukuthi ufunda ukucubungula amanani anyukile.
Ngakho-ke, kungase kudingeke sebenzisa i-caffeine eningi kunangaphambili ukuze uthole imiphumela efanayo (46Umthombo Othenjwayo).
ISIFINYEZOI-caffeine ixhunyaniswe namazinga e-dopamine engeziwe ngokuthuthukisa ama-dopamine receptors ebuchosheni bakho. Ngokuhamba kwesikhathi, ungase uhlakulele ukubekezelela i-caffeine futhi kungase kudingeke ukhulise ukusebenzisa kwakho ukuze ube nemiphumela efanayo.
11. ginseng
I-Ginseng ibisetshenziswa emithini yendabuko yamaShayina kusukela ezikhathini zasendulo.
Izimpande zawo zingadliwa ziluhlaza noma zishisiwe, kodwa zitholakala nangezinye izinhlobo, njengetiye, amaphilisi, noma amaphilisi.
Ucwaningo luye lwabonisa ukuthi i-ginseng ingase ithuthukise amakhono obuchopho, kuhlanganise nemizwa, ukuziphatha, kanye nenkumbulo (47Umthombo Othenjwayo, 48Umthombo Othenjwayo).
Ucwaningo oluningi lwezilwane neshubhu lokuhlola lubonisa ukuthi lezi zinzuzo zingabangelwa ikhono le-ginseng lokukhulisa amazinga e-dopamine (49Umthombo Othenjwayo, 50Umthombo Othenjwayo, 51Umthombo Othenjwayo).
Kuphinde kwaphakanyiswa ukuthi izingxenye ezithile ku-ginseng, njenge-ginsenosides, zinesibopho sokwanda kwe-dopamine ebuchosheni kanye nemiphumela enenzuzo empilweni yengqondo, okuhlanganisa ukusebenza kwengqondo nokunaka.52Umthombo Othenjwayo).
Olunye ucwaningo ngemiphumela ye-ginseng ebomvu yaseKorea ekunakekelweni kwe-attention deficit hyperactivity disorder (ADHD) ezinganeni zaphawula ukuthi amazinga aphansi e-dopamine ahlotshaniswa nezimpawu ze-ADHD.
Izingane ezihilelekile ocwaningweni zithole i-2,000 mg ye-ginseng ebomvu yaseKorea nsuku zonke amasonto ayisishiyagalombili. Ekupheleni kocwaningo, imiphumela yabonisa ukuthi i-ginseng ithuthukise ukunakwa kwezingane ezine-ADHD (53Umthombo Othenjwayo).
Kodwa-ke, ucwaningo olwengeziwe luyadingeka ukuze kufinyelelwe iziphetho eziqondile mayelana nezinga i-ginseng ekhulisa ngalo ukukhiqizwa kwe-dopamine nokusebenza kobuchopho kubantu.
ISIFINYEZOIzifundo eziningi zezilwane neshubhu lokuhlola zibonise ukwenyuka kwamazinga e-dopamine ngemva kokwengeza nge-ginseng. I-Ginseng ingase ikhulise amazinga e-dopamine kubantu, ikakhulukazi labo abane-ADHD, kodwa ucwaningo olwengeziwe luyadingeka.
12. I-Berberine
Berberine isakhi esisebenzayo esikhona futhi esikhishwe ezitshalweni namakhambi athile.
Isetshenziswe emithini yendabuko yamaShayina iminyaka futhi isanda kuthola ukuthandwa njengesengezo semvelo.
Ucwaningo lwezilwane oluningana lukhombisa ukuthi i-berberine inyusa amazinga e-dopamine futhi ingasiza ukulwa nokudangala nokukhathazeka (54Umthombo Othenjwayo, 55Umthombo Othenjwayo, 56Umthombo Othenjwayo, 57Umthombo Othenjwayo).
Njengamanje, alukho ucwaningo ngemiphumela yezithako ze-berberine ku-dopamine kubantu. Ngakho-ke, ucwaningo olwengeziwe luyadingeka ngaphambi kokuthi kwenziwe izincomo.
ISIFINYEZOUcwaningo oluningi lukhombisa ukuthi i-berberine inyusa amazinga e-dopamine ebuchosheni bamagundane. Kodwa-ke, ucwaningo olwengeziwe luyadingeka ukuze uqonde ngokugcwele imiphumela yamazinga e-berberine ne-dopamine kubantu.
Ukucatshangelwa Okukhethekile kanye Nemiphumela Emibi
Kungcono ukubonisana nomhlinzeki wakho wokunakekelwa kwezempilo ngaphambi kokwengeza noma yisiphi isithasiselo ohlelweni lwakho lwansuku zonke.
Lokhu kuyiqiniso ikakhulukazi uma unesimo sezempilo noma uma usebenzisa noma yimiphi imithi.
Ngokuvamile, ubungozi obuhlobene nokuthatha izithasiselo ezingenhla buphansi uma kuqhathaniswa. Wonke anamaphrofayili okuphepha amahle kanye namazinga obuthi aphansi kumithamo ephansi ukuya kokumaphakathi.
Imiphumela emibi engaba khona yezinye zalezi zithako ihlobene nezimpawu zokugaya ukudla, njengegesi, isifo sohudo, isicanucanu, noma ubuhlungu besisu.
Ubuhlungu bekhanda, isiyezi, nokushaya kwenhliziyo kuye kwabikwa ngezithako ezithile, okuhlanganisa i-ginkgo, i-ginseng, ne-caffeine.58Umthombo Othenjwayo, 59Umthombo Othenjwayo, 60Umthombo Othenjwayo).
ISIFINYEZOKubalulekile ukukhuluma nodokotela wakho ngaphambi kokuthatha izithasiselo zokudla futhi uyeke ukuzisebenzisa uma imiphumela engemihle noma ukusebenzisana kwemithi kwenzeka.
Iphuzu Eliyinhloko
I-Dopamine iyikhemikhali ebalulekile emzimbeni wakho ethonya imisebenzi eminingi ehlobene nobuchopho, njengemizwa, ugqozi, nenkumbulo.
Ngokuvamile, umzimba wakho ulawula amazinga e-dopamine kahle ngokwawo, kodwa ezinye izimo zezokwelapha nokudla kanye nokukhetha kwendlela yokuphila kunganciphisa amazinga akho.
Kanye nokudla a Ukudla okunazo zonke, izithasiselo eziningi ezingenzeka zingasiza thuthukisa amazinga e-dopamine, okuhlanganisa ama-probiotics, amafutha ezinhlanzi, i-vitamin D, i-magnesium, i-ginkgo, ne-ginseng.
Lokhu, kungasiza ukuthuthukisa ukusebenza kobuchopho nempilo yengqondo.
Isengezo ngasinye kulolu hlu sinephrofayili yokuphepha enhle uma sisetshenziswa kahle. Kodwa-ke, ezinye izithasiselo zingaphazamisa imithi ethile kadokotela noma etholakala ngaphandle kwekhawunta.
Kungcono ngaso sonke isikhathi ukukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo noma uchwepheshe wezokudla obhalisiwe ukuze uthole ukuthi izithasiselo ezithile zikulungele yini.
