Mokhoa oa ho eketsa maemo a dopamine

U ikutloa u khathetse? Ho na le bothata ba ho tsepamisa maikutlo ho rarolleng mathata? U robala hampe? 'Mele oa hau o ka hlahisa e fokolang ea neurotransmitter dopamine, e bitsoang "hormone ea monyaka." Ho tsoa sengoloeng, o tla ithuta hore na dopamine e bapala karolo efe 'meleng, le hore na o ka eketsa boemo ba eona joang haeba ho na le khaello ea ntho ena.

Dopamine le mesebetsi ea eona

Dopamine e entsoe ka batho ho hypothalamus, retina, midbrain le litho tse ling tsa ka hare. Karolo eo re fumanang hormone ho eona ke amino acid tyrosine. Ntle le moo, dopamine ke selelekela sa adrenaline le norepinephrine.

Neurotransmitter ke ntho ea bohlokoa ho matlafatseng kahare, kaha e fana ka "moputso" bokong, e susumetsang maikutlo a thabo. Karolo ena e kenya letsoho kholisong ea tšusumetso bakeng sa mefuta e fapaneng ea tšebetso, e qetellang e bopa semelo se itseng.

Dopamine e thehiloe 'meleng oa rona ho arabela mefuteng e mengata e metle ea ho ts'oara, ho itšireletsa, ho utloahala le ho susumetsa mahlo. Ho bohlokoa hore le mehopolo e monate ea ho amohela mofuta o itseng oa moputso le eona e lebisa ho tswakaneng ha hormone.

Ntle le maikutlo a "monate", dopamine e nka karolo lits'ebetsong tsa bohlokoa joalo:

1. E bopa mohopolo oa lerato le lerato (li kopane le oxytocin). Ka hona, dopamine hangata e bitsoa "botšepehi" ba "hormone".
2. E thusa ho ntlafatsa ts'ebetso ea ts'ebetso. Ke hormone ena e re etsang hore re ithute liphosong tsa rona, tse khethollang moeli oa boitšoaro ba batho maemong a fapaneng (mohloli - Wikipedia).

Phello ea dopamine ho litho tsa ka hare le eona e ntle:

• e susumetsa ts'ebetso ea pelo;
• ntlafatsa phallo ea mali renal;
• e theha gag reflex;
• e fokotsa lebelo la tšebetso ea tšilo ea lijo.

Phello e 'ngoe ea bohlokoa ea hormone ke ho eketsa mamello ea' mele.

Matšoao a mantlha a khaello

Hormone dopamine ea neurotransmitter e ikarabella bakeng sa tšebetso ea pelo, boko, sistimi ea methapo, hammoho le semelo sa maikutlo le maikutlo.

O haelloa ke hormone ena haeba u na le:

• ho fetoha ha maikutlo khafetsa;
• mokhathala ntle le ho ikoetlisa;
• ho se khone ho tsepamisa mohopolo ketsong efe kapa efe, tlhoko ea ho lieha ho lula (ho behella lintho tsa bohlokoa morao);
• ho fokotsa thobalano;
• ho hloka tšepo, ho hloka tšusumetso;
• ho lebala;
• mathata a ho robala.

E na le lintlha tse qaqileng le tse utloisisehang mabapi le hore na moelelo oa ketso ea hormone 'meleng oa motho ke eng:

Haeba u khaotsa ho natefeloa ke lintho tse bonolo: ho reka tse ncha, ho phomola pela leoatle, ho sililoa, kapa ho paqama sofeng u shebelletse filimi eo u e ratang, tsena le tsona ke matšoao a ho fokotseha ha dopamine.

Ho haella ha dopamine khafetsa ho hlohlelletsa nts'etsopele ea mastopathy, lefu la Parkinson, anhedonia (ho se khone ho natefeloa), phokotso e kholo ea boleng ba bophelo, hape e ts'osa ka litlamorao tse ke keng tsa khutlisoa bakeng sa likarolo tsa boko.

Lisosa tsa khaello ea dopamine

Ho haella ha hormone ho lebisa ho:

• phepo e sa lokang;
• ho se leka-lekane ha li-hormone;
• khatello ea maikutlo ea nako e telele;
• ho lemalla lithethefatsi;
• botahoa;
• ho nka lithethefatsi tse hatellang dopamine;
• hloleha le hlobaetsang pelo hloleha;
• mathata a diencephalic;
• hypofunction ea litšoelesa tsa adrenal;
• ho itšireletsa mafung.

Tlhahiso ea Dopamine e lieha ho feta le lilemo. Sena se hlalosa ho fokotseha ha bokhoni ba ho tseba ho batho ba tsofetseng, ho fifala ha maikutlo, le ho hasanya tlhokomelo. Bakeng sa ho lula u le mafolofolo hape u le mocha botsofaling, leka ho boloka semelo sa hau sa lihormone maemong a nepahetseng kajeno.

Mekhoa ea ho Eketsa Dopamine 'meleng

Monate le tšusumetso ea lihormone li ka fetoloa ka ho ja, ho ikoetlisa le liphetoho tsa letsatsi le letsatsi. U na le pokello ea lisebelisoa tseo u nang le tsona ho matlafatsa li-dopamine tsa 'mele oa hau.

Lijo tse nang le Tyrosine

Alpha amino acid tyrosine e ikarabella bakeng sa tlhahiso ea dopamine.

Hang ha e le 'meleng hammoho le lijo, hang-hang e isoa bokong, moo li-neurone tse ikarabellang bakeng sa tlhahiso ea dopamine li e fetolang hormone ea monyaka.

Tyrosine e tsoa ho karolo e 'ngoe ea amino acid, phenylalanine. Ja lijo tse nang le phenylalanine bakeng sa tyrosine, tse tla eketsa maemo a hau a dopamine.

Tafole ea Lijo ea Tyrosine le Phenylalanine:

O ka boloka mme, ha ho hlokahala, o printe tafole ka sehokela.

Tee e tala e susumetsa tlhahiso ea dopamine, empa phello ea eona ke ea nakoana. Lihora tse 'maloa ka mor'a kopi ea tee, tlhahiso ea lihormone ea emisa,' me haeba ho se na mehloli e meng ea eona, 'mele o boetse o ba le khaello ea hormone ea monyaka.

Ntle le lijo tse thusang ho eketsa tlhahiso ea lihormone tsa monyaka, ho na le lijo tse e fokotsang. Tsena li kenyelletsa li-fries, li-burger, pizza le lijo tse ling tse potlakileng, hammoho le kofi.

Antioxidants le litlama

Matlafatsa lijo tsa hau ka liapole tse tala (antioxidant ka ho fetisisa), smoothies tse tala, litholoana le meroho ea lamunu, linate le peo ea mokopu.

Litlama tse khothalletsang tlhahiso ea lihormone tse khahlisang:

• Prutnyak (vitex). E hlohlelletsa tšoelesa ea pituitary ka ho laola tlhahiso ea estrogen le progesterone, lihormone tsa basali tse ikarabellang bakeng sa ho hlahisa lebese, mokhoa o tloaelehileng oa ho ilela khoeli.
• Mucuna. E na le L-Dopa, ntho e eketsang maemo a serotonin le norepinephrine mme e hlohlelletsa ho lokolloa ha dopamine.
• Clover e khubelu. Ho ntšoa ha semela sena ho sireletsa methapo ea kutlo ea dopamine phelisong.
• Spirulina. Ho ntša alga ena ho thibela li-hormone tsa menyaka hore li se ke tsa senngoa. E sebelisetsoa ho thibela lefu la Parkinson.
• Ginkgo. Ho ntšoa ha semela sena ho ntlafatsa ho potoloha ha masapo, ho matlafatsa phetiso ea litšusumetso tsa methapo le ho eketsa dopamine.
• Rhodiola rosea... E eketsa boemo ba levodopa bokong - limatlafatsi, selelekela sa dopamine.

Litokisetso (meriana)

Meriana e laetsoeng ke ngaka ea hau e tla thusa ho eketsa tlhahiso ea dopamine haeba e ka haella.

Tsena li kenyelletsa:

• Matlapa a L-tyrosine;
• Vithamine B6;
• Berberine - e tlatselletsa ka alkaloid ea semela e susumetsang tlhahiso ea lihormone;
• Beta-Alanine - Lisebelisoa tse nang le amino acid beta-alanine.
• Phosphatidylserine;
• Citicoline le lithethefatsi tse ling tsa nootropic sehlopheng sena.

Lithethefatsi tse eketsang dopamine le litlama li laetsoe ke setsebi.

Ho iphekola ho ka lebisa ho tlallong ea lihormone.

Ho feteletseng ho baka ho ferekana kelellong, lefu la manic-depress, nts'etsopele ea lithethefatsi (papali, lijo, joala le tse ling), esita le schizophrenia. Schizophrenics e na le botsitso bo fetelletseng ba dopamine mehahong ea boko (mohloli oa Senyesemane - koranta ea Discovery Medicine).

Malebela a mang

Meriana le lijo ha se tsona feela litsela tsa ho ntlafatsa bophelo ba hau ka ho tloaela tlhahiso ea dopamine. Lits'usumetso tse tsebahalang tsa dopamine 'meleng ke menyaka e fapaneng, eo bongata ba rona re lekanyetsang kapa re sa tsebeng.

O tsamaea ka ntle

Metsotso e 10-15 moeeng o hloekileng e tla u fa tefiso ea vivacity le maikutlo a matle. Se ke oa fetoa ke leeto nakong ea khefu ea lijo tsa mots'eare. Mahlaseli a letsatsi a eketsa palo ea li-receptor tse fumanang dopamine. Ha li ame boemo ba hormone, empa li ntlafatsa boleng ba maikutlo a eona ke 'mele.

Ho ikoetlisa

Kamora ketsahalo efe kapa efe ea 'mele, boemo ba dopamine le serotonin' meleng boa phahama. Sena se etsahala ho sa natsoe nako le matla a ho ikoetlisa, ho futhumala kapa ho ikoetlisa. Ke kahoo hang kamora thupelo, leha re khathetse, re utloang re na le matla le matla, leha re ne re sena matla kapa takatso ea ho ea thupelong.

Fetola mokhoa oa hau oa bophelo

Haeba u lula fatše, leka ho etsa lintho tse ngata kemisong ea hau. Ikoetlise, thuisa. Le mekhoa e bonolo ea ho hema e ka u thusa ho phomola le ho utloa maikutlo a hau a ntlafala.

Ere "Kea leboha" khafetsa!

Boikutlo ba teboho bo re fa maikutlo a matle mme bo baka tlhahiso ea dopamine.

Nako le nako, leboha baratuoa ka lintho tse fapaneng tse nyane: tee e lokisitsoeng, thuso e nyane ka tlung, pontšo efe kapa efe ea tlhokomelo ho uena.

Sena se tla ama boemo ba hau ba maikutlo le maikutlo le lihormone.

Ipehele lipakane 'me u iputse ka ho li fihlela

Haeba o kile oa batla ho ithuta ho loha, ho hloekisa tafole ea hau, ho sheba liaparo tsa hao, ho tlatsa lipampiri, kapa ho etsa ketso efe kapa efe eo ka mabaka a fapaneng e bolokiloeng, e etse. Kamora ho e qeta, iputse ka senoelo se monate sa tee kapa chokolete, ho shebella filimi eo u e ratang haholo, ho ea mabenkeleng, ho tsamaea kapa ho tsamaea.

Boloka tloaelo ea ho robala

Leka ho robala ka tlase ho lihora tse 7-8 ka letsatsi. Nako ena e lekane ho phomola hantle, ho hlaphoheloa le bophelo bo botle. Ho haelloa ke phomolo e lekaneng ea bosiu ho ama hampe palo ea li-receptor tsa menyaka.

Shaoara e pholileng

Pula ea hoseng e pholileng e u fa matla, pherekano le maikutlo a matle bakeng sa letsatsi lohle. Kalafo ena e eketsa makhetlo a mabeli a dopamine mme e susumetsa tlhahiso le ts'ebetso ho pholletsa le letsatsi.

Kopanela liphate khafetsa

Kamano e haufi-ufi ea 'mele e baka ho eketseha ha lihormone ho balekane ka bobeli. Bophelo ba thobalano ba kamehla bo ntlafatsa maikutlo, bo etsa hore lihormone li be maemong a tloaelehileng ebile bo boloka boemo ba lihormone tsa boithabiso bo le maemong a nepahetseng.

Ho silila

Le metsamao e bobebe ea ho silila, lipolao, ho ama bonolo le tsona li hlohlelletsa tlhahiso ea dopamine, mme re ka reng ka ho silila lipapali tse ntle. Haka bao u ba ratang khafetsa, ba puse, u se ke ua hana ho sililoa habobebe. Metsotso eohle ea ho silila mantsiboea e tla u fa thabo e kholo.

Ho netefalitsoe hore dopamine e eketseha ka ho cha, likotsi, li-syndromes tsa bohloko tsa li-etiologies tse fapaneng, tahlehelo ea mali, maikutlo a tšabo, matšoenyeho le khatello ea maikutlo. E thusa 'mele ho hlola maemo ana.

Nicotine, joala le caffeine li eketsa dopamine, empa keketseho ena e phela nakoana. Ho tloaela maikutlo a monate kamora ho noa joala, ho tsuba kapa kopi ea kofi, motho o tloaetse ho ba le tsona hape. Ke ka moo litlhare li thehoang tse eketsang dopamine ka nako e khuts'oane, empa li lula li fokotsa sekhahla sa tlhahiso ea eona 'meleng ntle le "tse susumetsang" tsa kantle. Sena se baka ho teneha, ho sithabela maikutlo, ho se khotsofale le maemo a bophelo (mohloli oa Senyesemane - Laeborari ea PubMed).

O ka ikopanya le mang maemong a tlase a dopamine

Haeba u ikutloa u khathetse, u le sieo, u sa khone ho tsepamisa mohopolo mosebetsing, ho lebala kapa ho robala mathata, bona ngaka ea methapo. Ngaka ea hau e tla u romella ho ea hlahlojoa ho lekola maemo a hau a dopamine. Ho ea ka tlhahlobo ea moroto bakeng sa catecholamine, setsebi se tla fana ka kalafo, se khothaletsa lijo le sete ea boikoetliso.

Haeba u kile ua ba le maemo a ho fetoha ha lihormone khafetsa, khomarela mokhoa o motle oa bophelo. Khetha lijo tse phetseng hantle 'me u ikoetlise khafetsa.

Qetello

Ho se tsotelle, ho felloa ke thahasello bophelong, mokhathala, ho teneha kapele, ho teneha kapa ho tšoenyeha khafetsa ha se lenane le felletseng la matšoao a ho fokotseha ha maemo a dopamine 'meleng. Boloka maemo a hau a dopamine ka boikoetliso le phepo e nepahetseng hore o se ts'oaroe ke lihormone tsa hau!

Shebella video: How To Reset Your Mind: Dopamine Detox (E Se Eka 2025).