Jin kasala? Matsalar maida hankali kan warware matsaloli? Shin kuna barci mara kyau? Jikin ka mai yiwuwa ya samar da kwayar kwayar cutar neurotransmitter dopamine, abinda ake kira "hormone mai daɗi." Daga labarin, zaku koyi irin rawar da dopamine ke takawa a cikin jiki, da kuma yadda za a ƙara girmanta idan akwai rashin wannan sinadarin.
Dopamine da ayyukanta
Dopamine an hada ta cikin mutane a cikin hypothalamus, retina, tsakiyar kwakwalwa, da wasu gabobin ciki. Tushen da muke samun hormone shine amino acid tyrosine. Bugu da kari, dopamine shine gaba ga adrenaline da norepinephrine.
Neurotransmitter muhimmin abu ne a cikin lada na ciki, saboda yana samar da "lada" ga kwakwalwa, yana haifar da jin daɗi. Wannan fasalin yana ba da gudummawa ga haɓaka motsawa don nau'ikan ayyuka daban-daban, wanda ƙarshe ke haifar da wani halin ɗabi'a.
Dopamine an kafa ta a cikin jikin mu ta hanyar mayar da martani ga nau'ikan abubuwa masu fa'ida, gustatory, olfactory, auditory, and visual stimuli. Yana da mahimmanci cewa har ma da abubuwan tunawa masu kyau na karɓar wasu lada suma suna haifar da haɗin hormone.
Baya ga jin “nishaɗi,” dopamine yana cikin waɗannan mahimman matakai:
- Ya haifar da jin daɗin soyayya da soyayya (haɗe shi da oxytocin). Saboda haka, ana kiran dopamine a matsayin hormone "aminci".
- Yana taimaka inganta haɓakar haɓaka. Wannan hormone ne yake sanya mu koya daga kuskurenmu, wanda daga baya ke tantance layin ɗabi'ar ɗan adam a yanayi daban-daban (tushe - Wikipedia).
Sakamakon dopamine akan gabobin ciki shima mai girma ne:
- yana motsa aikin zuciya;
- inganta yaduwar jini na koda;
- Forms a gag reflex;
- yana rage saurin lalacewar hanyar narkewar abinci.
Hakanan mahimmin tasiri na hormone shine ƙara ƙarfin jiki.
Babban alamun rashi
Kwayar kwayar cutar neurotransmitter dopamine ita ce ke da alhakin aiki na zuciya, kwakwalwa, tsarin juyayi, har ma da yanayin tunanin-tunani.
Kuna da ƙarancin wannan hormone idan kuna da:
- yawan sauya yanayi;
- gajiya ba tare da motsa jiki ba;
- rashin iya mayar da hankali kan kowane aiki, buƙatar jinkirtawa koyaushe (kawar da mahimman abubuwa);
- rage sha'awar jima'i;
- rashin bege, rashin dalili;
- mantuwa;
- matsalolin bacci.
Yana da cikakkun bayanai kuma fahimta game da asalin aikin hormone a jikin mutum:
Idan ka daina jin daɗin abubuwa masu sauƙi: sabbin sayayya, shakatawa a bakin teku, yin tausa, ko kawai kwance akan gado kana kallon fim ɗin da kafi so, waɗannan ma alamun rage dopamine.
Rashin karancin dopamine na motsa ci gaban mastopathy, cututtukan Parkinson, anhedonia (rashin jin daɗi), raguwar darajar rayuwa, da kuma yin barazanar sakamakon da ba za a iya sauyawa ga tsarin kwakwalwa ba.
Abubuwan da ke haifar da karancin dopamine
Rashin raunin hormone yana haifar da:
- abinci mara kyau;
- rashin daidaituwa na hormonal;
- dogon damuwa;
- shan kwaya;
- shaye-shaye;
- shan kwayoyi wadanda ke danne dopamine;
- m da rashin ci gaba na zuciya;
- rikice-rikicen diencephalic;
- hypofunction na adrenal gland;
- cututtukan cututtuka na autoimmune.
Tsarin kwayar halitta yana raguwa tare da shekaru. Wannan yana bayanin raguwar ƙwarewar fahimi a cikin tsofaffi, dull of reactions, and distraction of attention. Don zama mai aiki da samartaka a lokacin tsufa, yi ƙoƙari ku kula da matakan ku na hormonal a matakin da ya dace a yau.
Hanyoyi don kara dopamine a jiki
Ana iya daidaita hormone mai alhakin jin daɗi da motsawa ta hanyar abinci, motsa jiki, da canje-canje na yau da kullun. Kuna da tarin kayan aiki a hannunka don bunkasa matakan dopamine na jikinka.
Abincin mai yawan Tyrosine
Alpha amino acid tyrosine shine ke da alhakin samar da dopamine.
Sau ɗaya cikin jiki tare da abinci, ana kai shi kai tsaye zuwa cikin kwakwalwa, inda ƙananan ƙwayoyin da ke da alhakin samar da kwayar dopamine suka mai da shi wani sinadarin farin ciki.
Ana samun Tyrosine a wani sashi daga wani amino acid, phenylalanine. Ku ci abinci mai arziki a cikin phenylalanine don tyrosine, wanda hakan zai kara muku matakan dopamine.
Tyrosine da Phenylalanine Abincin Abinci:
| Kayayyaki | Ya ƙunshi tyrosine | Ya ƙunshi phenylalanine |
| Kayan madara | Cuku mai wuya, cuku na gida, mai kefir mai kyau | Hard cuku |
| Nama | Kaza, rago, naman sa | Kaza, jan nama |
| Kifi | Mackerel, kifin kifi | Herring, mackerel |
| Hatsi | Oatmeal, 'ya'yan sunflower, hatsi cikakke, burodin hatsi | Kwayar hatsi |
| Kayan lambu | Green sabo da wake, beets, ganye, Brussels sprouts | Koren wake, waken soya, farin kabeji |
| Berries, 'ya'yan itãcen marmari | Tuffa, kankana, lemu | Ayaba, strawberries |
| Kwayoyi | Gyada, gyada |
Zaka iya yin ajiya kuma, idan ya cancanta, buga tebur ta mahaɗin.
Ganyen shayi yana kara samar da kwayoyin dopamine, amma tasirinsa na dan lokaci ne. Bayan 'yan sa'o'i kadan bayan kopin shayi, samar da sinadarin ya tsaya, kuma idan babu wasu hanyoyin daban daban, jiki ya sake fuskantar rashin sinadarin nishadi.
Baya ga abincin da ke taimakawa haɓaka haɓakar hormone mai daɗi, akwai abinci da ke rage shi. Wadannan sun hada da soya, burgers, pizza da sauran abinci mai sauri, da kuma kofi.
Antioxidants da ganye
Yourarfafa abincinku tare da koren apples (mafi yawan antioxidant), kore mai laushi, fruitsa orangean itacen lemu da kayan lambu, kwayoyi da 'ya'yan kabewa.
Ganye waɗanda ke inganta haɓakar hormone mai daɗi:
- Prutnyak (vitex). Yana motsa glandon pituitary ta hanyar sarrafa kwayar halittar estrogen da progesterone, homonin mata masu alhakin lactation, al'adar al'ada.
- Mucuna. Ya ƙunshi L-Dopa, wani abu wanda ke haɓaka serotonin da norepinephrine kuma yana motsa fitowar dopamine.
- Red albasa Cire wannan tsire yana kare ƙwayoyin dopamine daga halaka.
- Spirulina. Cire wannan alga din yana hana jijiyoyin jin daɗi daga lalacewa. Ana amfani dashi don rigakafin cutar Parkinson.
- Ginkgo. Cire wannan tsire yana inganta yaduwar jijiyoyi, yana motsa yaduwar jijiyoyin jiki kuma yana kara dopamine.
- Rhodiola rosea... Increara matakin levodopa a cikin kwakwalwa - mai gina jiki, ƙaddarar dopamine.
Shirye-shirye (magunguna)
Magungunan da likitanku ya tsara zasu taimaka don haɓaka samar da kwayar dopamine idan akwai rashi.
Wadannan sun hada da:
- L-tyrosine Allunan;
- Vitamin B6;
- Berberine - kari tare da alkaloid na tsire-tsire wanda ke haifar da samar da hormone;
- Beta-Alanine - kari tare da amino acid beta-alanine.
- Phosphatidylserine;
- Citicoline da sauran magungunan ƙwayoyi a cikin wannan rukuni.
Magunguna waɗanda ke ƙara dopamine da ganye an ba da umarnin ƙwararren masani.
Magungunan kai na iya haifar da obalodi mai yawa.
Wuce haddi yana haifar da tashin hankali, rashin tabin hankali, ci gaban shaye-shaye (wasa, abinci, giya da sauran su), har ma da cutar rashin hankali. A cikin ilimin sihiri, akwai wadataccen ƙarancin kwayar dopamine a cikin sifofin kwakwalwa (tushe a Turanci - mujallar Discovery Medicine).
Tipsarin Tukwici
Magunguna da abinci ba sune hanyoyi kawai don inganta lafiyar ku ba ta hanyar daidaita aikin samar da kwayar dopamine. Sanannun abubuwan kara kuzari na dopamine a cikin jiki abubuwa ne na jin daɗi wanda yawancinmu da kanmu muke sani ko a sume.
Tafiya a cikin sararin sama
Mintuna 10-15 a cikin iska mai tsafta zasu ba ku cajin rai da yanayi mai kyau. Kada a rasa tafiya a lokacin hutun cin abincin rana. Hasken rana yana kara yawan masu karba da ke gano kwayar dopamine. Ba su shafar matakin homon, amma suna inganta ingancin fahimtarsa ta jiki.
Motsa jiki
Bayan kowane aiki na motsa jiki, matakin dopamine da serotonin a cikin jiki yana tashi. Wannan yana faruwa ba tare da la'akari da tsawon lokaci da ƙarfin horo ba, ɗumi ko motsa jiki. Wannan shine dalilin da ya sa daidai bayan horon, duk da gajiya, muna jin ƙarfin ƙarfi da kuzari, koda kuwa bamu da ƙarfi ko sha'awar zuwa horon.
Canza salonka
Idan kun kasance masu zaman kansu, yi ƙoƙari ku sami ƙarin aiki cikin al'amuranku. Motsa jiki, yi tunani. Koda mafi sauƙin motsa jiki na numfashi na iya taimaka maka nutsuwa da jin motsin ka ya inganta.
Faɗi "Na gode" sau da yawa!
Jin dadin godiya yana ba mu motsin rai mai kyau kuma yana haifar da samar da dopamine.
Mafi sau da yawa fiye da ba, godiya ga ƙaunatattu don ƙananan abubuwa kaɗan: shayi da aka shirya, ƙaramin taimako a cikin gida, duk wani nuna kulawa a gare ku.
Wannan zai iya shafar halinku na tunani da matakan hormonal.
Kafa manufofi ka sakawa kanka domin cimma su
Idan ka taba son koyon saka, ka gyara teburin ka, sai ka bi ta cikin kayan aikin ka, ka gama rubuta takardu, ko kuma ka yi duk wani aikin da ya sanya wasu dalilai daban, yi shi. Bayan kammala shi, saka wa kanka da kyakkyawan shayi na shayi ko cakulan, kallon fim ɗin da ka fi so, sayayya, tafiya ko tafiya.
Kula da ayyukan bacci-farkawa na yau da kullun
Yi ƙoƙarin yin bacci ba ƙasa ba kuma bai wuce awanni 7-8 a rana ba. Wannan lokacin ya isa kyakkyawan hutawa, murmurewa da lafiya mai kyau. Rashin isasshen hutu na dare yana shafar yawan masu karɓar homon na nishaɗi.
Ruwan sanyi
Ruwan sanyi na safe yana ba ku ƙarfi, kuzari da kyakkyawan yanayi na tsawon yini. Wannan magani ya ninka matakan dopamine kuma yana motsa yawan aiki da aiki cikin yini.
Yi jima'i a kai a kai
Abota ta jiki tana haifar da hauhawar abubuwa masu girma a cikin abokan haɗin. Rayuwar jima'i na yau da kullun na haɓaka yanayi, daidaita al'ada da kiyaye ƙimar jin daɗin jin daɗi a matakin da ya dace.
Tausa
Hatta motsi na tausa, shanyewar jiki, taɓawa mai taushi kuma yana motsa samar da dopamine, kuma menene zamu iya cewa game da tausa mai kyau na wasanni. Rungume ƙaunatattunku sau da yawa, yi musu laushi, kar ku ƙi tausa mai haske. Duk 'yan mintoci kaɗan na tausa a maraice zai ba ku babban farin ciki.
An tabbatar da cewa dopamine yana ƙaruwa tare da ƙonewa, raunin da ya faru, cututtukan ciwo na abubuwa daban-daban, zubar jini, jin tsoro, damuwa, da damuwa. Yana taimaka wa jiki don shawo kan waɗannan yanayi.
Nicotine, barasa da maganin kafeyin suna ƙara dopamine, amma wannan ƙaruwar ba ta daɗe. Samun amfani da abubuwan jin daɗi bayan shan giya, shan sigari ko kopin kofi, mutum yakan sake fuskantar su. Wannan shine yadda ake kirkirar kayan maye wanda ke kara kwayar cutar ta dopamine a takaice, amma a koyaushe yana rage matakin samarwa a jiki ba tare da "kara kuzari" na waje ba. Wannan ya zama dalilin tashin hankali, damuwa, rashin gamsuwa da kai da kuma yanayin rayuwa (tushe a cikin Turanci - PubMed library).
Wanene za a tuntuɓi tare da ƙananan matakan dopamine
Idan kun ji gajiya, mai hankali, ba ku iya mai da hankali kan aiki, mantuwa ko matsalolin bacci, ga likitan jijiyoyi. Likitanku zai aiko ku don yin gwaji don bincika matakan dopamine. Dangane da binciken fitsari ga catecholamines, gwani zai ba da umarnin magani, bayar da shawarar abinci da kuma tsarin motsa jiki.
Idan kun taɓa fuskantar matakan hormone mai saurin canzawa, to kuyi rayuwa mai kyau. Zabi lafiyayyun abinci kuma motsa jiki akai-akai.
Kammalawa
Rashin son rai, rashin sha'awar rayuwa, gajiya, yawan jin haushi, rashin nishadi, ko tashin hankali a ko da yaushe ba cikakken jerin alamun alamun raguwar matakan dopamine ne a cikin jiki ba. Kula da matakan dopamine tare da motsa jiki da abinci mai kyau don kar ku shiga cikin abubuwan da kuka dace!
