Endorphins "homonin farin ciki" ne daga ƙungiyar mahaɗan peptide da ƙwayoyin cuta ke samarwa a cikin kwakwalwa. A shekarar 1975, masana kimiyyar kimiyya sun fara kebe halittar endorphins daga wasu cututtukan gland na mahaifa da kuma hypothalamus. Waɗannan abubuwa suna da alhakin yanayinmu, yanayin tunaninmu, rage ciwo, ba da motsin rai da abubuwan da ba za a iya mantawa da su ba, har ma da ceton rayuka a cikin yanayin gaggawa.
Menene endorphin - cikakken bayani
Endorphins yanayi ne da ke faruwa a cikin yanayin yanayin yanayin halittar opioid. Ana samar da su a cikin kwakwalwa ta halitta daga sinadarin beta-lipotrophin wanda gland din ke samarwa, kuma zuwa wani karamin yanayi a cikin sauran kwakwalwa da sauran sifofin. Sau da yawa sakin wannan hormone yana faruwa ne tare da samar da adrenaline. Misali, bayan tsawan tsawan motsa jiki, ana samar dashi don magance ciwon tsoka (tushe a Turanci - NCBI).
Endorphins tare da jini ana ba da su ga dukkan gabobi da kyallen takarda.
Da zaran irin waɗannan abubuwa sun kai ƙarshen jijiyoyin, suna hulɗa da masu karɓa. A sakamakon haka, motsin jijiyoyin ya shiga cibiyoyin "su", inda ake fahimtar tasirin kowane endorphin kuma ya bazu zuwa wasu yankuna.
Babban ayyukan endorphin a cikin jiki
Babban aikin endorphins shine kare jiki a cikin halin damuwa. Cikin ciwo, tsoro, tsananin damuwa, adadin endorphins da ƙwayoyin jijiyoyin ke samarwa yana ƙaruwa sosai. Abubuwan da aka saki endorphins suna taimaka wa jiki don fita daga damuwa ba tare da lalacewar daidaitawa ba, tare da guje wa ci gaban cututtukan da ke haifar da shi (tushe - Wikipedia).
Yana da mahimmanci cewa tare da isasshen martani na jiki ga mummunan yanayin damuwa, endorphins suna taimakawa wajen fita daga irin waɗannan yanayin ba tare da ci gaba da abubuwan da ke biyo bayan tashin hankali da cututtuka ba.
Masana kimiyya sun gano cewa ƙwayoyin ƙwayoyin halitta yayin ɓoye da wasanni. Godiya ga wannan hormone, mayaƙan da suka ji rauni sun sami damar yin watsi da ciwo na ɗan lokaci, kamar yadda 'yan wasan da ke ci gaba da fafatawa ko da sun ji rauni.
Ko da a tsohuwar Rome, sun san cewa raunin mayaƙan nasara sun fi saurin warkewa fiye da raunin mayaƙan da suka sha kashi a yaƙi.
Tare da cututtuka masu tsanani tare da ciwo mai tsawo da kuma ciwo mai tsanani, marasa lafiya suna da ƙarancin tsarin kwakwalwa wanda ke haifar da endorphins. Wani aiki na endorphins shine inganta jin daɗin rayuwa, sabunta halitta, da kiyaye matasa. Hakanan, hormone na farin ciki yana da alhakin kwanciyar hankali na yanayi mai kyau da fara'a.
Abu mai mahimmanci na neuropeptides shine sarrafawa akan ji da motsin zuciyarmu, musamman a cikin yanayin wuce gona da iri.
Godiya ga endorphins, mutane suna riƙe da hankalinsu a cikin yanayin da ba zato ba tsammani kuma suna ƙayyade yanayin ci gaba da aiki tare da saurin walƙiya. A lokacin damuwa, adrenaline ya fara aiki sosai, kuma endorphins suna rage tasirinsa akan gabobi da kyallen takarda, kamar suna hana motsawa. Saboda haka, mutum yana riƙe da kuzarin da ake buƙata, wanda zai ba shi damar "fadowa" daga rayuwa bayan masifu na motsin rai da kiyaye lafiyar jiki da ta hankali (tushe a Ingilishi - Magungunan Wasanni).
Ta yaya kuma a ina ake samar da endorphin?
Dangane da abubuwan da suke da shi da kuma kayan aikinsu, ana ɗaukar endorphins kamar abubuwa masu kama da opiate. Hippocampus (yankin ƙwallon ƙwalwa na ƙwaƙwalwa) yana da alhakin samar da waɗannan abubuwa, wanda ke ƙayyade adadin endorphins da aka samar, ya danganta da yanayin.
Baya ga kwakwalwa, wadannan suna aiki kai tsaye a samar da "sinadarin farin ciki":
- adrenal gland da pancreas;
- ciki;
- hanji;
- ɓangaren litattafan hakora;
- dandano;
- tsarin kulawa na tsakiya.
Hormon endorphin yana shafar farkon euphoria, jin daɗi da farin ciki.
Yadda za a kara matakan hormone
Endorphins suna da alhakin kyawawan halaye: farin ciki, jin daɗi, jin daɗi kuma an haɗa su cikin rukunin abubuwan da ke haifar da jin daɗi. Akwai wasu hanyoyi masu sauki don kara adadin endorphins a jikinku.
Motsa jiki
Wasan ninkaya, tsere, wasan badminton, wasan tanis, wasan kwallon raga, wasan kwallon kwando, kwallon kafa ko wasu wasanni masu motsa jiki ba wai kawai inganta walwala ba, har ma yana kara hauhawar halittar jini a cikin jini.
Rawa, zane, sassakawa, kayan kida na tsawaita sakamakon fantsamawar da aka yi.
Motsa jiki na yau da kullun, motsa jiki na yau da kullun, ko wasan motsa jiki manyan hanyoyi ne don samun haɓakar haɓakar farin ciki ta yau.
Abinci
Wasu abinci ma suna motsa samar da endorphins. Foodsara da lafiyayyun abinci a cikin abincinku wanda zai taimaka muku kada ku mallaki adadi, amma kuma koyaushe ku kasance cikin yanayi mai kyau.
Teburin abinci wanda ke ƙara matakan endorphin jini:
Nau'in samfur | Suna | Dokar |
| Kayan lambu | Dankali, beets, sabo cilantro, chilli mai zafi | Levelsara matakan hormone, sauƙaƙa damuwa, tunani mai duhu, taimakawa cikin yanayi mai wahala |
| 'Ya'yan itãcen marmari | Ayaba, avocado | Yana motsa samar da endorphins, yana hanzarta fitarwa daga damuwa |
| Berry | Strawberry | Abinci mai ɗanɗano da "mai tsokana" a cikin samar da endorphins |
| Cakulan | Koko, cakulan | Theara adadin hormone a cikin jini, amma ba a ba da shawarar yin amfani da kayan zaki ba |
| Shayi | Antioxidant na halitta wanda ke ƙara yawan kwayar dopamine da endorphin a cikin jini |
Acupuncture da sauran hanyoyin madadin
Baya ga wasanni da samfuran lafiya, akwai wasu hanyoyi da yawa waɗanda ke ƙarfafa samar da hormone endorphin ta jikinmu.
Acupuncture da tausa
Acupuncture da tausa suna shakatar da tsokoki, cika jiki da jin daɗin jin daɗi, da ƙara adadin dopamine da endorphin.
Waƙa
Sauraron kiɗan da kuka fi so yana faranta muku rai da kuma yi muku caji mai kyau, ya dawo da kyakkyawan tunani, yana mai da hankali saboda ƙimar homon da ke cikin jini. Kunna kayan kida yana bada irin wannan sakamako.
Kyakkyawan bacci
Kyakkyawan hutun awa 7-8 yana taimaka maka warkewa, jin wartsakewa da wartsakewa ta dopamine da endorphin da kwakwalwarmu ke samarwa yayin bacci.
Motsa jiki
Tafiya mai aiki, yawo a cikin tsaunuka, duk wani yawon shakatawa zuwa yanayi shine tushen sabbin abubuwanda ke birge mutum kuma shine abin farin ciki.
Ingantaccen aikin Endorphin yana motsawa ta gajeren gudu ko tsawan tsawan tsawa akan tsaunin ƙasa.
Jima'i aiki ne na ɗan gajeren lokaci. Hakanan yana motsa samar da endorphins a cikin gland.
Abin dariya da dariya
Shin kuna son zubar da damuwar damuwa bayan ranar aiki? Kammala shi da karanta barkwanci, kallon raha da raha ko bidiyo masu ban dariya.
Tunani mai kyau
Wannan hanyar likitoci da masana halayyar dan adam suna daukarta a matsayin hanya mafi kyawu don kula da matakan hormonal a matakin. Ka kewaye kanka da sadarwa mai daɗi tare da mutane masu ban sha'awa, ji daɗin ƙananan abubuwa (littafi mai kyau, abincin dare mai daɗi, nasarorin yau da kullun), ka mai da hankali kan ƙananan masifu.
Gwada lura da kyau fiye da korau.
Sabbin abubuwan kirki
Tafiya zuwa sababbin wurare, balaguro, yin ayyukan da baku taɓa yin su ba, kamar su motsa jiki, wasan kankara, shiga cikin ɗaukar hoto, zai kawo sabbin abubuwan gogewa a rayuwarku kuma ya haifar da haɓakar endorphins.
Auna
Mutanen da ke cikin ƙauna suna fuskantar saurin saurin farin ciki fiye da sauran mutane. Jin soyayyar yana haifar da jin daɗi saboda samar da ɗaukacin rukuni na ƙwayoyin cuta, wanda ya haɗa da endorphins.
Magunguna
Ana amfani da wannan hanyar ne kawai idan mai haƙuri yana da alamun likita da suka dace. Magunguna suna ba da umarni ne daga ƙwararren masani - likitan jiji ko likita.
Nau'ikan hanyoyin koyar da lafiyar jiki don kara yawan endorphin sun hada da maganin TES, gwargwadon tasirin wutar lantarki na cibiyoyin kwakwalwar da ke da alhakin samar da peptides na opioid.
Tasirin kayan aikin kayan aikin anyi amfani dasu sosai kuma ba ana nufin lalata su bane, amma a daidaita yadda wadannan abubuwa suke.
Fiye da ƙananan matakan hormone suna barazanar
Haɗin endorphins yana shafar yanayi da matsaloli daban-daban na rayuwa.
Mafi mahimmanci daga cikinsu:
- asarar masoya;
- shari’ar saki, rabuwa da yarinya / saurayi;
- matsaloli a wurin aiki, sallama ba zato;
- cututtukan ƙaunatattu da cututtukan kansu;
- damuwa saboda motsawa, barin tafiya mai nisa.
Baya ga yanayi na damuwa, yawan sha'awar kayan zaƙi, cakulan, koko, giya, da ƙwayoyi ya dushe samar da endorphins.
Alamomin rashin endorphins:
- yanayin baƙin ciki;
- gajiya;
- damuwa da bakin ciki;
- jinkirtawa, matsaloli tare da warware ayyuka;
- rashin son rai, rashin sha'awar rayuwa da sauransu;
- zalunci, nuna haushi.
Rashin ƙarancin Endorphin yana barazanar cututtukan jijiyoyin jiki, taɓarɓarewar mawuyacin hali, raunin aiki na fahimi, rage ƙarancin hankali da matakin mahimmin aiki.
Kammalawa
Matsayin endorphins cikin jiki da ƙyar ya zama mai kimantawa. Ba su ne kawai ke da alhakin yanayi ba, amma kuma suna shiga cikin tsarin aikin gabobin ciki da tsarin jikin mu. Endorphins yana da ma'ana da yawa ga tsarin garkuwar jiki: wataƙila kun lura cewa sanyi yana wucewa ta yadda ba za ku iya fahimta ba idan kuna cikin yanayi mai kyau, kuma yana da matuƙar raɗaɗi idan kun kasance "kumbura".
Kalli lafiyar zuciyarku, ku jagoranci rayuwa mai kyau. Kula da motsin zuciyar ka kafin su fara shawo kanka!
