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Sayenzi Kuseri kweDopamine: Iyo Inokanganisa Huropi Hwako uye Maitiro

Dopamine inonakidza neurotransmitter inoita basa rakakosha mumubairo wehuropi nenzvimbo dzekunakidzwa. Kazhinji inonzi "kunzwa-kunaka" kemikari, ine chekuita neakasiyana ehupenyu uye hwepfungwa maitiro anokanganisa mafungiro edu ese, kukurudzira, uye kunyange kupindwa muropa maitiro. 

Chii chinonzi Dopamine 

Dopamine, inowanzonzi "kunzwa zvakanaka" neurotransmitter, yakatanga kuwanikwa muma1950 nemusayendisiti wekuSweden Arvid Carlsson. Inotsanangurwa se monoamine neurotransmitter, zvinoreva kuti ikemikari messenger inotakura zviratidzo pakati pemasero etsinga. Dopamine inogadzirwa munzvimbo dzinoverengeka dzehuropi, kusanganisira iyo substantia nigra, ventral tegmental nzvimbo, uye hypothalamus yehuropi.

Basa guru re dopamine ndere kufambisa masaini pakati peeuroni uye kupesvedzera akasiyana mabasa emuviri. Inofungidzirwa kudzora kufamba, mhinduro dzemanzwiro, kukurudzira, uye manzwiro ekunakidzwa nemubairo. Dopamine inoitawo basa rakakosha mumatanho akasiyana ekuziva akadai sekudzidza, ndangariro, uye kutarisisa.

Chii chinonzi Dopamine

Kana dopamine ichiburitswa muuropi nzira yemubairo, inoburitsa manzwiro ekunakidzwa kana kugutsikana.

Munguva dzemafaro uye mubairo, tinoburitsa yakawanda ye dopamine, uye kana mazinga akanyanya kuderera, tinonzwa tisina kukurudzirwa uye tisingabatsiri.

Pamusoro pezvo, hurongwa hwemubairo wehuropi hwakasungirirwa zvakanyanya kune dopamine. Basa remaurotransmitters nderekusimudzira manzwiro ekunakidzwa nekusimbisa, nekudaro zvichiunza kukurudzira. Kutisundidzira kuzadzisa zvinangwa zvedu uye kutsvaga mibairo.

Inoshanda Sei Muuropi?

Dopamine inogadzirwa munzvimbo dzakawanda dzehuropi, kusanganisira iyo substantia nigra uye ventral tegmental nzvimbo. Idzi nzvimbo dzinoita se dopamine mafekitori, kugadzira uye kuburitsa iyi neurotransmitter muzvikamu zvakasiyana zvehuropi. Kana yangoburitswa, dopamine inosunga kune chaiyo receptors (inonzi dopamine receptors) iri pamusoro pesero rinogamuchira.

Kune marudzi mashanu e dopamine receptors, akanyorwa kuti D1 kune D5. Mhando yega yega yekugamuchira inowanikwa mune imwe nzvimbo yehuropi, ichibvumira dopamine kuva nemhedzisiro yakasiyana. Apo dopamine inosunga kune receptor, inofadza kana kuvharidzira basa rekugamuchira sero, zvichienderana nemhando yekugamuchira iyo yakabatanidzwa.

Inoshanda Sei Muuropi?

Dopamine inoita basa rakakosha mukudzora kufamba munzira ye nigrostriatal. Munzira iyi, dopamine inobatsira kudzora uye kurongedza kuita kwemhasuru.

Mune prefrontal cortex, dopamine inobatsira kudzora ndangariro yekushanda, ichitibvumira kubata uye kushandura ruzivo mupfungwa dzedu. Inoitawo basa mukutarisisa uye kuita sarudzo. Kusaenzana mumazinga e dopamine mu prefrontal cortex kwakabatanidzwa kune mamiriro akadai sekutarisisa deficit hyperactivity disorder (ADHD) uye schizophrenia.

Kuburitswa uye kudzorwa kwe dopamine kwakanyatso kudzorwa nehuropi kuchengetedza chiyero uye kuve nechokwadi chenguva dzose basa. Iyo yakaoma sisitimu yemhinduro nzira, inosanganisira mamwe neurotransmitters uye uropi nzvimbo, inogadzirisa dopamine mazinga.

Dopamine Kushaya: Zvinokonzera, Zviratidzo,

Zvikonzero zvekushaya dopamine

Dopamine inonzi neurotransmitter inoita basa rakakosha mukudzora manzwiro edu, kukurudzira, mafaro, uye mibairo masisitimu. Kushaikwa kweDopamine kunoitika kana huropi hwedu husina mazinga akakwana edopamine. Pane zvakawanda zvinokonzeresa izvi, zvinosanganisira:

● Genetics: Kumwe kusiyanisa kwemajini kunogona kukanganisa kugadzirwa kwe dopamine, basa, kana kutorazve, zvichiita kuti vamwe vanhu vanyanye kubatwa nekushaya dopamine.

● Kusadya zvakanaka: Chikafu chinoshaya chikafu chakakosha, kunyanya icho chinodiwa kune dopamine synthesis, chinogona kutungamirira kukushaya dopamine. Zvokudya zvakadai se tyrosine, phenylalanine, mavitamini B6 uye C zvakakosha pakugadzirwa kwe dopamine.

● Kushungurudzika kwenguva refu: Kutarisana kwenguva refu kwekunetseka kunokonzera kusunungurwa kwe cortisol, hormone inoshungurudza inodzivisa kugadzirwa kwe dopamine. Nokufamba kwenguva, kushushikana kusingaperi uku kunogona kutungamirira kukushaya dopamine.

● Mararamiro okungogara: Kushaikwa kwekuita basa remuviri uye kurovedza muviri kunokanganisa kuburitswa uye kutakura kwe dopamine muuropi, zvichikonzera kuderera kwe dopamine mazinga.

Dopamine uye Utano Hwepfungwa: Kuongorora Iyo Link

Zviratidzo zvekushaya dopamine

●Kuora mwoyo

●kuneta

●kushaya pfungwa

●Kushaikwa kwekukurudzira

●Kusarara uye kutadza kurara

Dopamine uye Utano Hwepfungwa: Kuongorora Iyo Link 

Dopamine ikemikari messenger, kana neurotransmitter, muuropi inotakura zviratidzo pakati pemasero etsinga. Inobata basa rinokosha mumabasa akasiyana-siyana ehuropi, kusanganisira kudzora kufamba, mafungiro, uye mhinduro dzemanzwiro, zvichiita kuti ive chikamu chakakosha chehutano hwedu hwepfungwa. Nekudaro, kusaenzana mumazinga e dopamine kunogona kutungamira kune dzakasiyana siyana hutano hwepfungwa.

●Tsvagiridzo inoratidza kuti vanhu vane kuora mwoyo vanogona kunge vaine yakaderera dopamine mazinga mune dzimwe nzvimbo dzehuropi, zvichikonzera kuderedzwa kukurudzira uye kunakidzwa mumabasa ezuva nezuva.

●Imbalanced dopamine mazinga anogona kukonzera kusagadzikana kusagadzikana. Kuwedzera dopamine chiitiko mune dzimwe nzvimbo dzehuropi kunogona kukonzera kuwedzera kunetseka uye kusagadzikana.

●Yakawandisa dopamine chiitiko munzvimbo dzakati dzehuropi inofungidzirwa kuti inobatsira kune zviratidzo zveschizophrenia, zvakadai sekufungidzira uye kunyengera.

●Zvinodhaka uye maitiro ekupindwa muropa anowanzo kuwedzera dopamine mazinga muuropi, zvichikonzera euphoric uye manzwiro anogutsa. Nokufamba kwenguva, uropi hunova hunoenderana nezvinhu izvi kana maitiro ekusunungura dopamine, zvichiita kutenderera kwekupindwa muropa.

Kuwedzera Dopamine Zvakasikwa: 5 Anoshanda Strategies

 

Supplementary Tyrosine Chikafu

Kudya tyrosine chikafu kwakakosha kune vanhu vane dopamine kushomeka

Tyrosine is amino acid inova chivakwa chekugadzira dopamine muuropi. Kudya tyrosine-rich chikafu chinopa muviri kune precursors yaunoda kuti ibudise dopamine, nekudaro ichisimudzira yedu yekuziva basa, kukurudzira, uye kugadzikana mupfungwa.

Zvokudya zvakapfuma mu tyrosine zvinosanganisira

● Maamanda:Aya ma nuts-dense nuts akanakisa sosi ye tyrosine pamwe nemamwe mavhitamini akakosha nemamineral.

● Avocado:Avocados anozivikanwa nemafuta awo ane hutano uye anopawo huwandu hwakawanda hwetyrosine. Pamusoro pezvo, ane zvimwe zvinovaka muviri zvinobatsira sevhitamini K uye folate, iyo inobatsira hutano hwehuropi uye kudzora manzwiro.

● Huku neTurkey:Nyama yehuku isina kuonda sehuku neTurkey ine tyrosine yakawanda.

● Banana:Mukuwedzera pakuva chikafu chinonaka uye chiri nyore, mabhanana anewo akapfuma mu tyrosine. Pamusoro pezvo, iwo ane serotonin, imwe neurotransmitter inoshanda synergistically ne dopamine kukurudzira manzwiro ekufara uye kugara zvakanaka.

● Nzungu nemhodzi:Mbeu diki dzakaita semhodzi dzenhanga hadzisi chete sosi yakakura yetyrosine, asi inopawo hupfumi hwema antioxidants, mafuta ane hutano uye zvicherwa.

● Hove:Hove dzine mafuta dzakadai sesaumoni, mackerel, uye sardines hazvisi chete zvitubu zvakanakisisa zve omega-3 fatty acids, asi dzinopawo tyrosine.

Kuti uwedzere dopamine mazinga kuburikidza nekudya kwe tyrosine, unofanirwa kudya kudya kwakakwana kwakapfuma mu micronutrients.

Supplementary Tyrosine Chikafu

Zvakakwana Kurara

Kurara kwakakwana kwakakosha kuti huropi hushande zvakanaka, kusanganisira kudzora dopamine.

Patinorara, pfungwa dzedu dzinopinda mumatanho akasiyana, kusanganisira REM (kukurumidza kwekufamba kwemaziso) kurara uye kurara kwekufamba kwemaziso kusiri kukurumidza. Aya matanho akakosha kune akasiyana maitiro emuviri, kusanganisira kudzoreredza uye kuzadzazve neurotransmitters senge dopamine.

Tsvagiridzo inoratidza kuti kunyimwa kurara kunogona kukonzera dopamine mazinga kudonha muuropi. Kushaikwa kwehope kunovhiringa kudzikama kwevanonzi neurotransmitters, kusanganisira dopamine, izvo zvinogona kutungamirira kukusagadzikana kwemafungiro akadai sekuora mwoyo uye kuzvidya mwoyo.

Kune rimwe divi, kurara zvakakwana kunogona kubatsira kuchengetedza yakakwana dopamine mazinga. Patinorara zvakanaka, huropi hwedu hune mukana wekudzorera dopamine mazinga, zvichiita kuti zvive nani kugadzirisa mafungiro uye basa rose rekuziva.

Mukupedzisa, kurara kwakakwana kwakakosha kuchengetedza yakakwana dopamine mazinga muuropi. Nekuisa pamberi pekurara kwako uye kuve nechokwadi chekuti uri kuwana kuzorora kwakakwana, unogona kutsigira hutano hwehuropi hwese uye kugara zvakanaka.

Exercise

Kudzidzira muviri kwakaratidzwa kuwedzera dopamine mazinga muuropi, uye paunoshandisa muviri, inokonzera kusunungurwa kwe dopamine muuropi, zvichiita kuti manzwiro euphoria uye kugutsikana.

Pamusoro pekuwedzera mazinga e dopamine, kurovedza muviri kunogonawo kukurudzira kugadzirwa kwemamwe anobatsira neurochemicals akadai se serotonin uye endorphins, izvo zvinowedzera kubatsira pakuita zvakanaka pahutano hwepfungwa.

Exercise

Dzidzira Kufunga uye Kufungisisa

Kushushikana uye kusagadzikana zvinopedza dopamine mazinga, saka zvakakosha kukudziridza pfungwa yekudzikama uye runyararo muhupenyu hwako hwezuva nezuva. Kufunga uye kufungisisa zvishandiso zvine simba zvinogona kutibatsira kuita izvi. Kuisa parutivi nguva nguva dzose yemaitiro ekurangarira kunogona kuunza tarisiro yedu kunguva ino, kuderedza kushushikana uye kukurudzira mafungiro akanaka. Kudzidzira kufungisisa kwakaratidzwawo kuwedzera dopamine receptor density muuropi, iyo inovandudza mafungiro ekugadzirisa uye inowedzera manzwiro emufaro uye kugutsikana.

Shandisa Zviwedzerwa

Nepo pasina dopamine supplements, pane parizvino zvimwe zvinowedzera zvinogona kubatsira kuwedzera dopamine mazinga.

● L-tyrosine

L-tyrosine is amino acid uye inotangira dopamine. Inobatsira kukurudzira synthesis ye dopamine, iyo inowedzera kugona kwekuziva, inovandudza ndangariro, uye inowedzera kukurudzira. L-tyrosine inowanzowanikwa mune mapuroteni-akapfuma chikafu, uye zvinowedzera zvinogona kupa mamwe mabhenefiti kune avo vari kutsvaga kuwedzera dopamine mazinga.

● Curcumin

Curcumin ndiyo inoshandiswa mu turmeric uye ine hutano huzhinji hunobatsira. Ongororo ichangoburwa inoratidza kuti curcumin inogona kuwedzera dopamine mazinga uye inopa neuroprotective mhedzisiro. Imwe yakakodzera kutaurwa ndeyekutiJ-147inotorwa kubva ku curcumin, iyo inoshandiswa mu turmeric. Kusiyana necurcumin, inoyambuka ropa-brain barriers zvakabudirira uye inogona kuvandudza mazinga ekushushikana. Kushandisa curcumin nguva dzose kuburikidza neturmeric kana zvinowedzera zvinogona kuwedzera hutano hwehuropi uye kubatsira kukwidziridza dopamine basa.

● Vitamin B6

Vitamin B6 inoita basa rakakosha mukushandurwa kwelevodopa kuita dopamine, ichiita kuti ive chikafu chakakosha che dopamine synthesis. Inotsigira hutano hwehuropi uye yakakodzera neurotransmitter basa. Kudya zvikafu zvakapfuma muvhitamini B6, senge chickpeas, hove, uye mabhanana, kana kutora B vitamin supplement inogona kubatsira kuchengetedza hutano dopamine mazinga.

● Green tea

Green tea ine amino acid inonzi L-theanine, iyo yakawanikwa kuwedzera dopamine mazinga muuropi. Kugara kunwiwa kwegirinhi tii hakusi kungozorodza chete, kunogona zvakare kukurudzira kuzorora, kunatsiridza kutarisisa, uye kunatsiridza kugona kwese kwekuita basa.

 

Mubvunzo: Mishonga inogona kushandiswa kugadzirisa dopamine mazinga?
A: Hongu, mimwe mishonga, yakadai se dopamine agonists kana dopamine reuptake inhibitors, inoshandiswa kurapa mamiriro ane chokuita ne dopamine dysregulation. Iyi mishonga inogona kubatsira kudzoreredza dopamine muuropi uye kuderedza zviratidzo zvine chekuita nemamiriro akaita sechirwere cheParkinson kana kushushikana.

Mubvunzo: Munhu angachengetedza sei hutano hwe dopamine?
A: Kuchengeta mararamiro ane hutano, kusanganisira kurovedza muviri nguva dzose, kudya kunovaka muviri, kurara kwakakwana, uye kugadzirisa kunetseka, zvinogona kuita kuti zvive zvakakwana dopamine regulation. Kuita zvinhu zvinonakidza, kuisa zvinangwa zvinogoneka, uye kudzidzira kufunga kunogona kubatsirawo kuchengetedza hutano hwakanaka hwe dopamine.

Disclaimer: Ichi chinyorwa ndechezvinangwa zveruzivo chete uye hachifanirwe kutorwa sezano rekurapa. Nguva dzose bvunza nyanzvi yezvehutano usati washandisa chero chekuwedzera kana kushandura hutano hwehutano hwako.

Nguva yekutumira: Sep-15-2023