Endorphin - mesebetsi le litsela tsa ho eketsa "lihormone tsa thabo"

Li-endorphin ke "li-hormone tsa thabo" tse tsoang sehlopheng sa metsoako ea peptide e hlahisoang ke methapo ea kutlo bokong. Ka 1975, li-endorphin li ile tsa aroloa ka lekhetlo la pele ke bo-rasaense ho tsoa litsong tsa pituitary gland le hypothalamus. Lintho tsena li ikarabella bakeng sa maikutlo a rona, semelo sa maikutlo, ho fokotsa bohloko, ho fana ka maikutlo a hlakileng le maikutlo a sa lebaleheng, esita le ho boloka bophelo maemong a tšohanyetso.

Endorphin ke eng - tlhaiso-leseling e akaretsang

Li-endorphin ka tlhaho li etsahala ka li-neuropeptides tsa mofuta oa opioid. Li hlahisoa bokong ka tlholeho ho tsoa ho ntho beta-lipotrophin e hlahisoang ke tšoelesa ea pituitary, le ho isa tekanyong e nyane bokong bo bong le mehahong e meng. Hangata ho lokolloa ha hormone ena ho etsahala hammoho le tlhahiso ea adrenaline. Mohlala, kamora ho ikoetlisa ka nako e telele, e hlahisoa ho kokobetsa bohloko ba mesifa (mohloli ka Senyesemane - NCBI).

Li-endorphin tse nang le mali li fuoa litho tsohle le lisele.

Hang ha lintho tse joalo li fihla pheletsong ea methapo, li sebelisana le li-receptor. Ka lebaka leo, litšusumetso tsa methapo li kena litsing tsa "tsona", moo litlamorao tsa endorphin ka 'ngoe li elelloang ebe li namela libakeng tse ling.

Mesebetsi e ka sehloohong ea li-endorphin 'meleng

Mosebetsi o ka sehloohong oa li-endorphin ke ho sireletsa 'mele maemong a sithabetsang. Ka lefu la bohloko, tšabo, khatello ea maikutlo, bongata ba li-endorphin tse hlahisoang ke methapo ea kutlo ea boko bo eketseha haholo. Li-endorphin tse lokollotsoeng li thusa 'mele ho tsoa khatello ea maikutlo ntle le ho senyeha ha maemo, hape le ho qoba nts'etsopele ea mafu a hlohlellelitsoeng ke ona (mohloli - Wikipedia).

Ho bohlokoa hore ka karabelo e lekaneng ea 'mele maemong a hlobaetsang haholo, li-endorphin li thusa ho tsoa maemong a joalo ntle le nts'etsopele ea maemo le mafu a latelang a sithabetsang.

Bo-rasaense ba fumane hore lihormone tsa thabo li patoa ka mafolofolo ke lisele tsa boko nakong ea ntoa le lipapali. Ka lebaka la hormone ena, bahlabani ba lemetseng ba khona ho iphapanyetsa bohloko ka nakoana, joalo ka baatlelete ba tsoelang pele ho qothisana lehlokoa le ha ba lemetse.

Le Roma ea khale, ba ne ba tseba hore maqeba a bahlabani ba hlotseng a fola kapele ho feta maqeba a bahlabani ba hlotsoeng ntoeng.

Ka mafu a tebileng a nang le bohloko ba nako e telele le bo bohloko, bakuli ba na le ho senyeha ha sistimi ea boko e hlahisang li-endorphin. Mosebetsi o mong oa li-endorphin ke ho ntlafatsa bophelo bo botle, ho nchafatsa lisele le ho boloka bocha. Hape, hormone ea thabo e ikarabella bakeng sa botsitso ba maikutlo a matle le nyakallo.

Thepa ea bohlokoa ea li-neuropeptides ke taolo ea maikutlo le maikutlo, haholoholo maemong a ho tlola.

Ka lebaka la li-endorphin, batho ba boloka kutloisiso ea bona maemong a sa lebelloang mme ba tseba hore na liketso tse ling li tla etsahala ka lebelo la lehalima. Nakong ea khatello ea maikutlo, adrenaline e qalile ka botlalo, 'me li-endorphin li bebofatsa litlamorao tsa eona ho litho le lisele, joalo ka ha eka li thibela ho tsoha. Ka hona, motho o boloka matla a hlokahalang, a mo lumellang hore a se ke a "oa" bophelong kamora likoluoa ​​tsa maikutlo le ho boloka bophelo bo botle ba 'mele le kelello (mohloli ka Senyesemane - Sports Medicine).

Endorphin e hlahisoa joang hona kae?

Mabapi le sebopeho sa bona le thepa e sebetsang, li-endorphin li nkuoa e le lintho tse kang li-opiate. Hippocampus (sebaka sa limbic sa boko) se ikarabella bakeng sa tlhahiso ea lintho tsena, tse khethollang palo ea li-endorphin tse hlahisitsoeng, ho latela maemo.

Ntle le boko, tse latelang li amehile ka kotloloho ho hlahiseng "hormone ea thabo":

• litšoelesa tsa adrenal le manyeme;
• mala;
• mala;
• makhasi a meno;
• li-buds tsa tatso;
• tsamaiso ea methapo e bohareng.

Hormone endorphin e ama qaleho ea nyakallo, maikutlo a thabo le nyakallo.

Mokhoa oa ho eketsa maemo a lihormone

Li-endorphin li ikarabella bakeng sa maikutlo a matle: thabo, monyaka, thabo le ho kenyelletsoa sehlopheng sa lintho tse bakang nyakallo. Ho na le mekhoa e meng e bonolo ea ho eketsa palo ea li-endorphin 'meleng oa hau.

Ho ikoetlisa

Ho sesa, ho matha, badminton, tenese, ho bapala volleyball, basketball, bolo ea maoto kapa lipapali tse ling tse mahlahahlaha ha li ntlafatse bophelo bo botle feela, empa li boetse li hlohlelletsa ho hlaha ha li-endorphin maling.

Ho tantša, ho taka, ho betla litšoantšo, ho bapala liletsa tsa 'mino ho lelefatsa phello ea molumo o hlahang.

Ho ikoetlisa letsatsi le leng le le leng, ho ikoetlisa kamehla hoseng, kapa ho matha ke litsela tse ntle tsa ho matlafatsa hormone ea thabo bakeng sa letsatsi.

Lijo

Lijo tse ling li boetse li susumetsa tlhahiso ea li-endorphin. Kenyelletsa lijo tse phetseng hantle lijong tsa hau tse tla u thusa ho se laole sebopeho sa hau, empa hape le ho lula u le maemong a matle.

Tafole ea lijo tse eketsang maemo a endorphin ea mali:

Acupuncture le mekhoa e meng e meng

Ntle le lipapali le lihlahisoa tse phetseng hantle, ho na le mekhoa e meng e mengata e susumetsang tlhahiso ea hormone ea endorphin ke 'mele ea rona.

Ho hlaba ka linalete le ho silila

Ho hlaba ka linalete le ho silila ho khatholla mesifa, ho tlatsa 'mele ka maikutlo a mofuthu a mofuthu, le ho eketsa palo ea dopamine le endorphin.

'Mino

Ho mamela 'mino oo u o ratang haholo hoa u thabisa' me ho u qosa ka 'mino o monate, ho khutlisa mehopolo e monate, ho tsosa mohopolo ka lebaka la boemo bo eketsehang ba lihormone maling. Ho bapala liletsa tsa 'mino ho fana ka phello e ts'oanang.

Boroko ba molumo oa boleng

Phomolo e ntle ea hora ea 7-8 e u thusa hore u hlaphoheloe, u ikutloe u khatholohile ebile u khatholohile ka lebaka la dopamine le endorphin boko ba rona bo e hlahisang nakong ea boroko.

Ho ikoetlisa

Ho tsamaea ka mafolofolo, ho hloa lithaba, ho nyoloha ho ea tlhaho ke mohloli oa maikutlo a macha le hormone ea thabo.

Tlhahiso ea Endorphin e khothaletsoa ke ho matha ha nakoana kapa ho hloa ka matla letsoapong le tlase.

Thobalano ke tšebetso ea nako e khuts'oane ea mmele. E boetse e susumetsa tlhahiso ea li-endorphin ka har'a tšoelesa ea pituitary.

Metlae le litšeho

Na u batla ho lahla moroalo oa matšoenyeho kamora letsatsi la ho sebetsa? E qete ka ho bala lipale tsa lipale, ho shebella mananeo a qabolang, kapa livideo tse qabolang.

Ho nahana ka lintho tse ntle

Mokhoa ona o nkuoa ke lingaka le litsebi tsa kelello e le tsela e molemohali ea ho boloka li-hormone li le boemong bo itseng. Ikakhele ka setotsoana ka puisano e monate le batho ba khahlisang, natefeloa ke lintho tse nyane (buka e monate, lijo tsa mantsiboea tse hlabosang, katleho ea letsatsi le letsatsi), u se ke oa tsotella litsietsi tse nyane.

Leka ho hlokomela tse ntle ho feta tse mpe ho potoloha.

Maikutlo a macha a matle

Ho ea libakeng tse ncha, maeto a ho etela, ho etsa lintho tseo u neng u sa li etsa pele, joalo ka paragliding, ho thelelisa leqhoeng, ho nka karolo ho thunngweng foto, ho tla tlisa liphihlelo tse ncha bophelong ba hau le ho baka moferefere oa li-endorphin.

Lerato

Batho ba ratanang ba ba le maqhubu a lihormone tsa thabo khafetsa ho feta batho ba bang. Boikutlo ba ho oela leratong bo baka nyakallo ka lebaka la tlhahiso ea sehlopha sohle sa methapo ea kutlo, e kenyeletsang li-endorphin.

Meriana

Mokhoa ona o sebelisoa ha feela mokuli a na le matšoao a nepahetseng a bongaka. Lithethefatsi li laeloa ke setsebi - ngaka ea methapo kapa ngaka ea mafu a kelello.

Sehlopha sa mekhoa ea physiotherapeutic ea ho eketsa endorphin e kenyelletsa kalafo ea TES, e ipapisitse le ts'usumetso ea motlakase ea litsi tsa boko tse ikarabellang bakeng sa tlhahiso ea li-peptide tsa opioid tse sa feleng.

Phello ea li-Hardware e thehiloe ka thata ebile ha e reretsoe ho ts'oenyeha haholo, empa ke ho tiisa boemo ba lintho tsena.

Ho feta maemo a tlase a li-hormone a sokela

Tlhahiso ea li-endorphin e susumetsoa ke maemo a fapaneng a bophelo le mathata.

Tse bohloko ka ho fetisisa ho tsona:

• ho hlokahalloa ke baratuoa;
• linyeoe tsa tlhalo, karohano le ngoanana / mohlankana;
• mathata mosebetsing, ho lelekoa mosebetsing ho sa lebelloa;
• maloetse a baratuoa le maloetse a bona;
• khatello ea maikutlo ka lebaka la ho tsamaea, ho siea leeto le lelelele la khoebo.

Ntle le maemo a sithabetsang, tlhahiso ea li-endorphin e fokotsoa ke takatso ea lipompong, chokolete, cocoa, joala le lithethefatsi.

Matšoao a ho haella ha li-endorphin:

• ho sithabela maikutlo;
• mokhathala;
• ho tepella maikutlo le ho hlonama;
• ho lieha, mathata a ho rarolla mesebetsi;
• ho se tsotelle, ho felloa ke thahasello bophelong le ba bang;
• ho ba mabifi, ho teneha kapele.

Khaello ea Endorphin e sokela mafu a methapo, ho mpefala ha mmuso o sithabetsang, ho senyeha ha ts'ebetso ea ts'ebetso ea kelello, ho fokotsa ho tsepamisa mohopolo le boemo ba ts'ebetso ea bohlokoa.

Qetello

Karolo ea li-endorphin 'meleng e ke ke ea fetoloa. Ha ba ikarabelle feela maikutlong, empa hape ba nka karolo ho laoleng mosebetsi oa litho tsa kahare le litsamaiso tsa 'mele ea rona. Li-endorphin li bolela haholo masole a 'mele: mohlomong u hlokometse hore sefuba se feta ka mokhoa o sa hlokomeleheng haeba u thabile,' me se bohloko haholo haeba u "hlotsa".

Shebella bophelo ba hau ba maikutlo, phela bophelo bo botle. Laola maikutlo pele a qala ho u laola!

Shebella video: Endorphin (June 2025).