Serotonin yana da hannu dumu-dumu cikin tsara halin mutum da ɗabi'arsa. Ba a banza aka sanya masa wani suna ba - "sinadarin farin ciki". Koyaya, a zahiri, wannan mahaɗar tana da fa'idodi da yawa akan tasirin jiki akan yanayin jiki. Hatta farkon yankewar ƙwayar jijiyar zuciya a cikin ɗan tayi yana haifar da cutar serotonin. A cikin labarin zamuyi magana game da manyan ayyukan hormone, da abubuwan da suka shafi matakinsa da ƙa'idar sa.
Menene Serotonin
Serotonin (5-hydroxytryptamine, ko 5-HT) amine ne na biogenic. Dukkanin kwayar cutar ne da kwayar halitta wacce ake kira "effector". Wannan yana nufin cewa abu ya zama dole ga jiki duka don musayar bayanai tsakanin jijiyoyin kwakwalwa, da kuma kayyade ayyukan gabobi da tsarin: zuciya da jijiyoyin jini, narkewa, numfashi da sauransu. Fiye da 90% na hormone ana samar da shi ta hanyar ƙwaƙwalwar hanji, sauran ta glandon pineal (pineal, ko pineal, gland).
A cikin jikin mutum, kwayoyin serotonin suna mai da hankali ne a cikin tsarin juyayi na tsakiya, tsokoki, gland adrenal, da platelets.
Chemical dabara na serotonin: C10H12N2Ya
Kwayar hormone tana da tsari mai sauƙi. A karkashin tasirin enzymes, an samar da mahaɗan daga tryptophan, wani muhimmin amino acid wanda jikinmu baya samar da kansa. Mutum na samun adadin tryptophan daidai ta hanya daya kawai - ta hanyar cin abincin da ke dauke da wannan amino acid din.
Tryptophan, bi da bi, yana haɗuwa da sauran amino acid, yana hulɗa da ƙarfe kuma yana shiga cikin jijiyar jiki. Don ƙetare shingen ƙwaƙwalwar jini da shiga cikin kwakwalwa, yana buƙatar insulin.
Babban mataimaki a cikin kira na serotonin daga amino acid shine hasken rana da bitamin D. Wannan yana bayanin abin da ke faruwa na damuwar yanayi, lokacin da a kaka da hunturu akwai bayyananniyar rashin wannan bitamin.
Ayyuka da inji na aikin hormone
Akwai manyan nau'ikan nau'ikan sakonnin serotonin da kuma ragi da yawa. Bugu da ƙari, suna da bambanci ƙwarai da gaske cewa wasu daga cikinsu suna da tasirin gaba ɗaya.
Wasu daga cikin masu karɓa suna da halin kunnawa, yayin da ɗayan yana da tasirin hanawa.
Misali, serotonin yana da hannu a cikin sauyawa daga bacci zuwa farkawa da kuma akasin haka. Yana da irin wannan tasirin akan jijiyoyin jini: yana fadada lokacin da sautin yayi yawa kuma yana raguwa lokacin da yake ƙasa.
Serotonin ya shafi kusan duka jiki. Ayyuka mafi mahimmanci na hormone:
- yana da alhakin ƙofar ciwo - mutanen da ke karɓar maganin serotonin suna haƙuri mafi kyau zafi;
- yana motsa motsa jiki;
- yana kara daskarewar jini, gami da samar da gudanad da jini a wurin raunuka a bude;
- yana daidaita motsin ciki da hanji;
- a cikin tsarin numfashi, yana sarrafa aikin shakatawa na bronchi;
- daidaita sautin jijiyoyin jini;
- shiga cikin haihuwa (haɗuwa tare da oxytocin);
- alhakin ƙwaƙwalwar ajiyar dogon lokaci da aikin fahimi;
- yana tallafawa libido na yau da kullun ga maza da mata, kazalika da ayyukan haihuwa;
- yana shafar lafiyar mutum da tunanin mutum;
- yana ba da hutawa sosai yayin bacci;
- yana ba da cikakkiyar fahimta game da duniyar kewaye da motsin zuciyar kirki;
- sarrafa ci (tushe - Wikipedia).
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Tasirin hormone akan motsin rai da yanayi
Murna, tsoro, fushi, jin daɗi ko haushi yanayi ne na tunani da aiwatarwa kai tsaye masu alaƙa da ilimin kimiyyar lissafi. Motsa jiki ana sarrafa shi ta hanyar hormones. Ta wannan hanyar, yayin aiwatar da juyin halitta, jikin mutum ya koyi amsawa ga kalubalen muhalli, daidaitawa, inganta hanyoyin kariya da kiyaye kai.
Serotonin yana shafar yanayi. Sanannen sanannen abu ne, wanda aka maimaita shi a cikin dubban tushe: halaye mai kyau da tunani mai kyau suna haɗuwa da manyan matakan hormone na farin ciki. Koyaya, abubuwa ba sauki. Sabanin "takwaransa" dopamine, serotonin baya kunna cibiyoyin motsin rai mai kyau.
Hannun yana da alhakin sarrafa mummunan motsin rai da kuma dakatar da ayyukansu a sassa daban-daban na kwakwalwa, hana ɓacin rai daga ci gaba.
A lokaci guda, yana kiyaye tsokoki cikin yanayi mai kyau, godiya ga abin da mutum zai iya ji a cikin yanayin "Zan iya motsa duwatsu."
Dangane da sakamakon wasu karatuttukan, masana kimiyya har ma sun ba da shawarar cewa wuri a cikin tsarin zamantakewar jama'a, ko kuma shugabanci da fifiko, ya dogara da matakin wannan ƙirar. (tushe a Turanci - Sage Journal).
Gabaɗaya, tasirin serotonin akan yanayin halayyarmu na hankali yana da yawa. Hadawa tare da sauran kwayoyin halittar, yana taimakawa jin dukkan yanayin jin dadi: daga jin dadi zuwa kammala jin dadi, ko kuma, akasin haka, furcin tashin hankali, tashin hankali, da kuma son aikata laifi. A cikin mawuyacin hali, mutumin da ke da ƙananan matakin serotonin yana fuskantar ƙarin tsananin kuma yana mai da martani da zafi. Wato, hormone yana da alhakin sarrafa kai da jin ƙarancin motsin rai.
Adadin serotonin a jiki
Babban naúrar aunawar serotonin, kamar yawancin sauran kwayoyin, shine ng / ml. Wannan manunin yana nuna yawan nanogram na wani abu a cikin mililita 1 na jini. Halin hormone ya bambanta sosai - daga 50 zuwa 220 ng / ml.
Bugu da ƙari, a cikin ɗakunan gwaje-gwaje daban-daban, waɗannan ƙididdigar na iya bambanta sosai dangane da reagents da kayan aikin da aka yi amfani da su. Sabili da haka, ƙaddamar da sakamako shine aikin gwani.
tunani... Ana buƙatar nazarin plasma jini don hormone galibi idan ba a zargin mai haƙuri da baƙin ciki, amma mummunan ƙwayoyin cuta a cikin ciki da hanji. Ana ba da binciken ne kawai bayan awanni 12 na yunwa. Ranar da ta gabace shi, an hana shan giya, hayaki, da makonni 2 kafin ya dace da dakatar da shan kowane magani.
Ta yaya abubuwan waje ke shafar matakan serotonin
Don haka, babban "albarkatun kasa" don samar da serotonin shine amino acid tryptophan. Sabili da haka, abinci mai gina jiki na ɗan adam yana taka muhimmiyar rawa wajen samar da hormone. Amfani da tryptophan da ake buƙata yau da kullun shine 3-3.5 MG da kilogiram 1 na nauyin ɗan adam. Sabili da haka, mace mai matsakaicin nauyin kilogiram 60 yakamata ta cinye kusan 200 na amino acid tare da abinci. Wani mutum mai nauyin 75 kg - 260 mg.
Yawancin amino acid ana samun su ne a cikin kayayyakin sunadarai na asalin dabbobi.
Wato, nama, kifi, kaji da cuku. Daga cikin shugabannin cikin adadin tryptophan, mun ware:
- ja, caviar baƙi;
- cakulan;
- ayaba;
- kwayoyi;
- kayayyakin madara;
- busasshen apricots.
Zazzage cikakken tebur na kayayyakin abinci tare da mai nuna alama don abubuwan tryptophan da ƙimar amfani yau da kullun anan.
Don hanzarta hada sinadarin serotonin ga mutane, musamman wadanda ke fuskantar mummunan yanayi, likitoci sun bada shawarar kara motsa jiki da kuma bata lokaci mai yawa a rana.
Yin tsere cikin tsaka-tsakin yanayi, dacewa, motsa jiki na safe, kuma, ba shakka, horon aiki ba da ƙarfin ƙarfafawa gaba ɗaya kawai ba, har ma yana motsa aikin tsarin serotonin na jiki.
Lokacin da mutum yake motsa jiki, serotonin yana samarwa sosai. Wannan yana sanya tsokoki cikin yanayi mai kyau kuma yana tabbatar da yanayin lafiyar yau da kullun, gami da motsin rai.
Yana da muhimmanci a sani! Motsa jiki mai tsananin gaske yana da akasin hakan: yana jinkirin samar da serotonin. Sabili da haka, mafi kyawun lokaci don horo a matsakaiciyar saurin shine mintuna 45-60.
Abin da ke faruwa tare da matakin ƙananan hormone
Tashin hankali, rashin jin daɗi, rashin son rai, da jinkirtawa marar iyaka sune mafi alamun alamun ƙananan matakan serotonin. An tabbatar da haɗin haɗin tsakanin ƙarancin hormone da ɓacin rai da kuma son kashe kansa a cikin karatun kimiyya (tushe a Turanci - PubMed).
Koyaya, akwai alamun bayyanar cututtuka da yawa waɗanda ba koyaushe suke haɗuwa da rashin serotonin ba, amma yana iya zama saboda wannan dalilin ne:
- Ciwon mara. Rashin isasshen maganin tryptophan galibi shine asalin cutar.
- Saurin narkewa. Rashin serotonin yana haifar da raguwar samar da alli. A cikin irin waɗannan yanayi, tsokoki na narkar da narkewar abinci suna rauni, wanda ke haifar da raguwa a cikin raƙuman peristaltic. Hakanan, rashin serotonin yana haifar da lalacewa a cikin hanyoyin ɓoyewa a cikin hanji.
- Ciwon hanji mai haɗari shine ɗayan matsalolin da aka fi fama dasu a cikin humansan adam na zamani a recentan shekarun nan. Yawancin lokaci yana tare da raɗaɗin raɗaɗi da cututtukan hanji na yau da kullun.
- Yunkurin rigakafi. Ana bayyana ta ta ARVI na yau da kullun, ciwo mai gajiya na yau da kullun, rashin son yin komai, da rage sautin tsoka.
- Ofarfafa bayyanarwar rashin jin daɗi da alamun cutar PMS a cikin mata.
- Rashin bacci. (ga cikakken bayanin abin da yakamata ayi idan kun sha wahala daga rashin bacci bayan motsa jiki).
- Natsuwa da matsalolin ƙwaƙwalwa.
- Matsalar fata, musamman a yara.
- Yaduwar cutar sankara a cikin mata masu juna biyu.
- Fitowar sha'awar shaye-shaye, ƙwayoyi.
Tare da ƙananan raunin serotonin, likitoci sun ba da shawarar farawa tare da canje-canje na abinci da motsa jiki na yau da kullun. Wani lokaci kari yana magance matsalar. A cikin mawuyacin hali, an tsara magungunan antidepressants. Kodayake aikin su sau da yawa ana nufin ba don haɓaka matakin kwayar cutar farin ciki ba, amma don ingantaccen rarrabawa tsakanin ƙwayoyin halitta. Yin jiyya tare da magungunan da ake kira serotonin reuptake inhibitors (sertraline, paroxetine, fluoxetine) shine kanana.
Lura! Idan mutum na fama da matsalar damuwa, to koda mafi yawan abincin da ake samu a tryptophan ba zai taimaka masa ba.
Bacin rai cuta ce mai rikitarwa da ke haifar da rikicewar rayuwa. A sakamakon haka, tryptophan baya nutsuwa sosai a jikin mutum kuma baya canzawa zuwa serotonin. Sabili da haka, ƙwararren likita ne ya ba da izinin maganin, yayin da abinci mai gina jiki ya zama hanyar taimako kawai don dawowa.
Bayyanannun matakan serotonin masu ɗaukaka
Excessara yawan serotonin lamari ne wanda ba a cika samun sa ba kuma baƙon abu. Wannan yanayin haɗarin lafiyar yana haifar da dalilai masu zuwa:
- yawan shan kwayoyi masu cike da kwayoyi ko kwayoyi masu dauke da sinadarin narcotic;
- cututtukan cututtuka;
- toshewar hanji.
A cikin harka ta farko, kaɗan tsalle a cikin hormone, ko ciwo na serotonin, yana haifar da sauyawa daga wani magani zuwa wani ko kuma sashi na kuskure. Koyaya, mafi yawan lokuta yakan faru ne sakamakon shan magani kai tsaye da zaɓin magani mara kyau.
Ciwon yana bayyana kansa a cikin awanni na farko, amma wani lokacin (musamman, a cikin tsofaffi) alamun farko suna bayyana yayin rana. Yanayin yana da haɗari da haɗari.
Emotionaramar motsa rai ta bayyana, dariya galibi tana maye gurbin hawaye. Mutumin ya koka da hare-haren tsoro da damuwa wanda ba shi da alaƙa da ainihin dalilan. A cikin mawuyacin hali, daidaituwa da motsawa ya lalace, mara hankali, mafarki yana farawa, kuma, azaman matsanancin bayyani, cututtukan farfadiya.
Tare da mummunar hanya ta kai hari, ana samun ƙaruwar hauhawar jini zuwa lambobi masu yawa, tachycardia, rikicewar rikicewar rayuwa, wanda ke haifar da hauhawar jini, zub da jini, da ci gaban damuwa.
A irin wannan yanayi, ana buƙatar gaggawa na likita. An soke marasa lafiya da kwayoyi waɗanda ke motsa samar da serotonin, daidaita yanayin (matsin lamba, zazzabi, bugun zuciya). Wani lokacin kuma ana wanke ciki dan rage maye.
Kammalawa
Matakan Serotonin da kyakkyawan yanayi, wanda bai isa ba, suna da tasirin daidaita juna. Sabili da haka, halin kirki game da rayuwa, raha, ikon jin daɗin ƙananan abubuwa yana taimaka wajan kula da haɓakar da ake so. Yi dariya, ci abinci daidai, ƙara tafiya cikin yanayin rana, motsa jiki a cikin iska mai tsabta. Sannan masu karɓar maganin serotonin ɗinku zasuyi aiki mai amfani, zasu taimaka muku rayuwa da matsawa zuwa kowane buri da halayyar da ta dace!
