Izixhobo ze-12 zeDopamine zokunyusa iMood

Umxholo

• 1. Iiprobiotic
• 2. IMucuna Pruriens
• 3. UGinkgo Biloba
• 4. ICurcumin
• 5. Ioyile yeOregano
• 6. Magnesium
• 7. Iti eluhlaza
• 8. I-Vitamin D
• 9. I-oyile yeentlanzi
• 10. Icaffeine
• 11. IGinseng
• 12. IBerberine
• Ukuqwalaselwa okhethekileyo kunye neziphumo ebezingalindelekanga
• Umgca osezantsi

I-Dopamine yikhemikhali kwingqondo yakho edlala indima kummiselo wokuqonda, inkumbulo, inkuthazo, imo, ingqalelo kunye nokufunda.

Ikwanceda ekuthathweni kwezigqibo nakwimigaqo yokulala (,).

Kwiimeko eziqhelekileyo, ukuveliswa kwe-dopamine kulawulwa ngokufanelekileyo yinkqubo yemithambo-luvo yomzimba wakho. Nangona kunjalo, kukho izinto ezahlukeneyo zokuphila kunye neemeko zonyango ezinokubangela ukuba amanqanaba e-dopamine ehle.

Iimpawu zamanqanaba asezantsi e-dopamine aquka ukuphulukana nolonwabo kwizinto okhe wafumanisa ukuba ziyonwabisa, ukunqongophala kwenkuthazo kunye nokungakhathali ().

Nazi i-12 zedopamine ezincedisayo ukonyusa imeko yakho.

1. Iiprobiotic

Iiprobiotic zii-microorganisms eziphilayo ezihamba kumgaqo wokugaya ukutya. Banceda umzimba wakho usebenze ngokufanelekileyo.

Ikwabizwa ngokuba yi-gut gut bacteria, iprobiotic ayisixhamli kuphela kwimpilo yamathambo kodwa inokuthintela okanye inyange iingxaki ezahlukeneyo zempilo, kubandakanya nokuphazamiseka kwemood ().

Ngapha koko, ngelixa i-gut gut eyingozi ibonakalisiwe ukunciphisa imveliso ye-dopamine, iiprobiotic zinakho ukuyonyusa, ezinokunyusa imeko (,,).

Izifundo ezininzi zeerat zibonise ukwanda kwemveliso ye-dopamine kunye nokuphucula imeko kunye noxinzelelo ngezixhobo zeprobiotic (,,).

Ukongeza, olunye uphononongo kubantu abane-irritable bowel syndrome (IBS) bafumanise ukuba abo bafumana izongezo zeprobiotic bancitshisiwe kwiimpawu zokudakumba, xa kuthelekiswa nabo bafumana i-placebo ().

Ngelixa iprobiotic yophando ikhula ngokukhawuleza, ezinye izifundo ziyafuneka ukuze kuqondwe ngokupheleleyo isiphumo seprobiotic kwimood nakwiimveliso zedopamine.

Unokongeza ii-probiotic kukutya kwakho ngokutya iimveliso zokutya ezinegwele, ezifana neyogathi okanye i-kefir, okanye uthathe isongezelelo sokutya.

Isishwankathelo Iiprobiotic zibalulekile hayi kuphela kwimpilo yokwetyisa kodwa nakwimisebenzi emininzi emzimbeni wakho. Baye baboniswa ukuba bandise imveliso ye-dopamine kwaye baphucule imeko yovavanyo kwizilwanyana nakwizifundo zabantu.

2. IMucuna Pruriens

IMucuna pruriens luhlobo lweembotyi zetropiki eziyinzalelwane yaseAfrika, eIndiya naseMazantsi eChina ().

Ezi mbotyi zihlala zenziwa umgubo owomileyo kwaye zithengiswa njengezongezo zokutya.

Elona qela libalulekileyo lifunyenwe IMucuna pruriens yiamino acid ebizwa ngokuba yilevodopa (L-dopa). I-L-dopa iyafuneka kwingqondo yakho ukuvelisa i-dopamine ().

Uphando lubonakalisile oko IMucuna pruriens kunceda ukukhulisa amanqanaba e-dopamine ebantwini, ngakumbi abo banesifo sikaParkinson, ukuphazamiseka kwenkqubo yeemvakalelo echaphazela intshukumo kwaye kubangelwa kukusilela kwe-dopamine ().

Ngapha koko, izifundo zibonisile ukuba IMucuna pruriens izongezo zinokusebenza ngokuchanekileyo njengonyango oluthile lweParkinson kumanqanaba okwandisa i-dopamine (,).

IMucuna pruriens inokusebenza ngokunyusa amanqanaba e-dopamine kwabo bangenaso isifo sika-Parkinson.

Umzekelo, olunye uphononongo lufumanise ukuba ukuthatha iigrama ezi-5 ze IMucuna pruriens ipowder yeenyanga ezintathu inyuse amanqanaba e-dopamine kumadoda angazalanga ().

Olunye uphononongo lufumanise ukuba IMucuna pruriens inefuthe lokuxinezeleka kwiimpuku ngenxa yokunyuka kwemveliso yedopamine ().

IsishwankatheloIMucuna pruriens ibonakalisiwe iyasebenza ekunyuseni amanqanaba e-dopamine ebantwini nasezilwanyaneni kwaye inokuba nefuthe lokuthintela uxinzelelo.

3. UGinkgo Biloba

UGinkgo biloba sisityalo esizalelwa e-China esisetyenziswe kangangamakhulu eminyaka njengeyeza kunyango lweemeko ezahlukeneyo zempilo.

Nangona uphando lungahambelani, izongezo ze-ginkgo zinokuphucula ukusebenza kwengqondo, ukusebenza kwengqondo kunye nomoya kubantu abathile.

Olunye uphononongo lufumanise ukuba ukongeza nge UGinkgo biloba kwixesha elide lonyuse amanqanaba e-dopamine kwiigundane, ezincedileyo ukuphucula ukusebenza kwengqondo, inkumbulo kunye nenkuthazo (,,).

Olunye uvavanyo lweetyhubhu zovavanyo lubonise oko UGinkgo biloba Ukukhutshwa kubonakala kukonyusa ukugcinwa kwe-dopamine ngokunciphisa uxinzelelo lwe-oxidative ().

Olu phando lokuqala lwezilwanyana kunye netyhubhu yovavanyo luyathembisa. Nangona kunjalo, uphando oluthe kratya luyafuneka ngaphambi kokuba oososayensi babone ukuba UGinkgo biloba yonyusa amanqanaba e-dopamine ebantwini.

IsishwankatheloUGinkgo biloba izongezo zibonisiwe zonyusa amanqanaba e-dopamine kwizifundo zezilwanyana kunye novavanyo lweetyhubhu. Nangona kunjalo, uphando oluthe kratya luyafuneka ukugqiba ukuba ngaba i-ginkgo iyaphumelela kumanqanaba okwanda ebantwini.

4. ICurcumin

ICurcumin sisithako esisebenzayo kwi-turmeric. ICurcumin iza ngephilisi, iti, isicatshulwa kunye nefom.

Kucingelwa ukuba kuneempembelelo zoxinzelelo, njengoko inyusa ukukhutshwa kwe-dopamine ().

Olunye uphando oluncinci, olulawulwayo lufumanise ukuba ukuthatha i-1 gram ye-curcumin kuneempembelelo ezifanayo nezo zeProzac ekuphuculeni imeko kubantu abanexinzelelo olukhulu lokudakumba (MDD) ().

Kukho ubungqina bokuba i-curcumin inyusa amanqanaba e-dopamine kwiimpuku (,).

Nangona kunjalo, uphando oluthe kratya luyafuneka ukuqonda indima ye-curcumin ekwandiseni amanqanaba e-dopamine ebantwini kunye nokusetyenziswa kwayo kulawulo loxinzelelo.

Isishwankathelo ICurcumin sisithako esisebenzayo kwi-turmeric. Kubonakalisiwe ukunyusa amanqanaba e-dopamine kwiimpuku kwaye kunokuba neziphumo ezichasayo.

5. Ioyile yeOregano

I-oyile ye-Oregano ineempawu ezahlukeneyo ze-antioxidant kunye ne-antibacterial ezinokubakho ngenxa yesithako sayo esisebenzayo, i-carvacrol ().

Olunye uphononongo lubonise ukuba ukungenisa i-carvacrol kukhuthaze ukuveliswa kwemveliso yedopamine kwaye kwabonelela ngeempembelelo zoxinzelelo kwiimpuku njengesiphumo ().

Olunye uphononongo lweempuku lufumanise ukuba i-oregano ikhupha izongezo kuthintele ukonakala kwe-dopamine kunye nefuthe lokuziphatha okuhle ().

Ngelixa ezi zifundo zezilwanyana zikhuthaza, uninzi lwezifundo zabantu ziyaqinisekiswa ukumisela ukuba ioyile ye-oregano ibonelela ngeziphumo ezifanayo ebantwini.

Isishwankathelo Izongezo zeoyile ze-Oregano ziye zaqinisekiswa ukuba zonyusa amanqanaba e-dopamine kwaye zivelisa iimpembelelo zoxinzelelo kwiimpuku. Uphando olusekwe ebantwini luyasilela.

6. Magnesium

I-Magnesium idlala indima ebalulekileyo ekugcineni umzimba kunye nengqondo yakho isempilweni.

IMagnesium kunye neempawu zayo zokudakumba aziqondwa ngokupheleleyo, kodwa kukho ubungqina bokuba ukusilela kwe-magnesium kunokuba negalelo ekunciphiseni amanqanaba e-dopamine kunye nomngcipheko owandayo woxinzelelo (,).

Ngaphezulu, olunye uphando lubonise ukuba ukongeza ngemagnesium yonyusa amanqanaba e-dopamine kwaye yavelisa iimpembelelo zoxinzelelo kwiimpuku ().

Okwangoku, uphando ngeziphumo zezongezo zemagniziyam kwinqanaba le-dopamine lilinganiselwe kwizifundo zezilwanyana.

Nangona kunjalo, ukuba awukwazi ukufumana i-magnesium eyaneleyo ekudleni kwakho kuphela, ukuthatha isongezelelo kunokuba yinto efanelekileyo yokuqinisekisa ukuba uhlangabezana neemfuno zakho.

Isishwankathelo Uninzi lophando lilinganiselwe kwizifundo zezilwanyana, kodwa ukunqongophala kwemagniziyam kunokuba negalelo kumanqanaba asezantsi e-dopamine. Ukuthatha isongezelelo semagniziyam kunokunceda.

7. Iti eluhlaza

Iti eluhlaza sele ithathelwe ixesha elide ngenxa yeempawu zayo zokulwa ne-antioxidant kunye nomxholo wezondlo.

Inayo i-amino acid L-theanine, echaphazela ngqo ingqondo yakho ().

I-L-theanine inokunyusa ii-neurotransmitters ezithile kwingqondo yakho, kubandakanya ne-dopamine.

Izifundo ezininzi zibonise ukuba i-L-theanine inyusa imveliso ye-dopamine, yiyo loo nto ibangela isiphumo sokudakumba kunye nokwenza umsebenzi wokuqonda (,, 34).

Ukongeza, uphononongo lubonisa ukuba zombini ukukhupha iti eluhlaza kunye nokusetyenziswa rhoqo kweti eluhlaza njengesiselo kunokunyusa imveliso ye-dopamine kwaye kunxulunyaniswa namazinga asezantsi eempawu zokudakumba (,).

Isishwankathelo Iti eluhlaza ine-amino acid L-theanine, ebonakalise ukonyusa amanqanaba e-dopamine.

8. I-Vitamin D

Vitamin D ineendima ezininzi emzimbeni wakho, kubandakanya nolawulo lwee-neurotransmitters ezithile ezinjenge-dopamine ().

Olunye uphononongo lubonise ukwehla kwamanqanaba e-dopamine kwiimpuku ze-vitamin-D-ezithintelweyo kunye namanqanaba aphuculweyo xa kusongezwa ivithamin D3 ().

Kuba uphando lilinganiselwe, kunzima ukutsho ukuba ngaba izongezo ze-vitamin D zinganefuthe na kumanqanaba e-dopamine ngaphandle kokusilela kwe-vitamin D ekhoyo.

Izifundo zokuqala zezilwanyana zibonisa isithembiso, kodwa izifundo zabantu ziyafuneka ukuqonda ngcono ubudlelwane phakathi kukavithamini D kunye nedopamine ebantwini.

Isishwankathelo Ngelixa izifundo zezilwanyana zibonisa isithembiso, izifundo zabantu ziyafuneka ukubona ukuba isongezelelo se-vitamin D sonyusa amanqanaba e-dopamine kwabo banesiphene se-vitamin D.

9. I-oyile yeentlanzi

I-oyile yentlanzi yongeza ikakhulu iintlobo ezimbini ze-omega-3 fatty acids: i-eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA).

Izifundo ezininzi ziye zafumanisa ukuba izongezo zeoyile yeentlanzi zinefuthe lokuthintela uxinzelelo kwaye zinxulunyaniswa nokuphuculwa kwempilo yengqondo xa zithathwa rhoqo (,,).

Ezi zibonelelo zinokubangelwa ngokuyinxenye kwimpembelelo yeoyile yeentlanzi kulawulo lwe-dopamine.

Umzekelo, olunye uphononongo lwe-rat luqwalasele ukuba ukutya okune-oyile ecebise nge-oyile kukonyusa amanqanaba e-dopamine kwi-cortex yangaphambili yengqondo nge-40% kunye nokuphucula amandla okubopha i-dopamine ().

Nangona kunjalo, uphando olwenziwe ngabantu luyafuneka ukwenza ingcebiso eqinisekileyo.

Isishwankathelo Ukuxhaswa kweoyile yeentlanzi kunokunyusa amanqanaba e-dopamine kwingqondo kunye nokuthintela nokunyanga iimpawu zoxinzelelo.

10. Icaffeine

Izifundo ziye zafumanisa ukuba i-caffeine inokunyusa ukusebenza kwengqondo, kubandakanya ukonyusa ukukhutshwa kwee-neurotransmitters, ezinje nge-dopamine (,,).

Kucingelwa ukuba icaffeine iphucula ukusebenza kwengqondo ngokwandisa amanqanaba e-dopamine receptor kwingqondo yakho ().

Nangona kunjalo, umzimba wakho unokukhulisa ukunyamezelana ne-caffeine, okuthetha ukuba ifunda indlela yokwenza isixa esonyukayo.

Ke ngoko, unokufuna ukutya icaffeine engaphezulu kunokuba ubenzile ngaphambili ukuze ube neziphumo ezifanayo ().

Isishwankathelo I-Caffeine inxulunyaniswa nokwanda kwamanqanaba e-dopamine ngokwandisa ii-dopamine receptors kwingqondo yakho. Ixesha elingaphezulu, unokuhlakulela ukunyamezelana okukhulu kwecaffeine kwaye unokufuna ukwandisa ukusetyenziswa kwakho ukuze ube neziphumo ezifanayo.

11. IGinseng

IGinseng ibisetyenziswa kunyango lwesiTshayina ukusuka kumaxesha amandulo.

Ingcambu yayo ingatyiwa iluhlaza okanye ifunyiwe, kodwa ikwafumaneka kwezinye iifom, ezinje ngeti, iicapsule okanye iipilisi.

Izifundo zibonise ukuba i-ginseng inokuphucula izakhono zobuchopho, kubandakanya imood, indlela yokuziphatha kunye nenkumbulo (,).

Izifundo ezininzi zezilwanyana kunye novavanyo lweetyhubhu zovavanyo zibonisa ukuba ezi zibonelelo zinokuba ngenxa yesakhono se-ginseng sokwandisa amanqanaba e-dopamine (,,).

Kukwacetyisiwe ukuba izinto ezithile kwi-ginseng, ezinje ngee-ginsenosides, zinoxanduva lokunyusa i-dopamine kwingqondo kunye nefuthe eliluncedo kwimpilo yengqondo, kubandakanya nokusebenza kwengqondo kunye nokuqwalaselwa ().

Olunye uphononongo ngeziphumo ze-ginseng ebomvu yaseKorea ekuqwalaseleni ukusilela kokuphazamiseka kwengqondo (ADHD) ebantwaneni kwaqwalaselwa ukuba amanqanaba asezantsi edopamine ayanyaniswa neempawu ze-ADHD.

Abantwana ababandakanyeka kuphononongo bafumana i-2,000 mg ye-ginseng ebomvu yaseKorea mihla le kwiiveki ezisibhozo. Ukuphela kwesifundo, iziphumo zibonise ukuba i-ginseng iphucule ingqalelo kubantwana abane-ADHD ().

Nangona kunjalo, izifundo ezizezinye ziyafuneka ukufikelela kwizigqibo ezithile malunga nokuba i-ginseng inyusa njani imveliso ye-dopamine kunye nokusebenza kwengqondo ebantwini.

Isishwankathelo Izifundo ezininzi zezilwanyana kunye neetyhubhu zovavanyo zibonise ukonyuka kwamanqanaba e-dopamine emva kokuxhasa nge-ginseng. I-Ginseng inokunyusa amanqanaba e-dopamine ebantwini, ngakumbi abo bane-ADHD, kodwa uphando oluninzi luyafuneka.

12. IBerberine

IBerberine yinto esebenzayo ekhoyo kwaye ikhutshwe kwizityalo ezithile nakwimifuno.

Isetyenzisiwe kunyango lwesiTshayina iminyaka kwaye kutshanje ifumene ukuthandwa njengesongezelelo sendalo.

Izifundo ezininzi zezilwanyana zibonisa ukuba i-berberine inyusa amanqanaba e-dopamine kwaye inokunceda ukulwa uxinzelelo kunye noxinzelelo (,,,).

Okwangoku, akukho phando ngeziphumo zokuncedisa i-berberine kwi-dopamine ebantwini. Ke ngoko, uphando oluninzi luyafuneka ngaphambi kokuba kwenziwe izindululo.

Isishwankathelo Izifundo ezininzi zibonisa ukuba i-berberine inyusa amanqanaba e-dopamine kwingqondo yeempuku. Nangona kunjalo, uphando oluthe kratya luyafuneka ukuze uqonde ngokupheleleyo iziphumo zeberberine kunye nenqanaba le-dopamine ebantwini.

Ukuqwalaselwa okhethekileyo kunye neziphumo ebezingalindelekanga

Kungcono ukubonisana nomboneleli wakho wezempilo ngaphambi kokuba ungeze nayiphi na isongezelelo kwinkqubo yakho yemihla ngemihla.

Oku kuyinyani ngakumbi ukuba unempilo okanye ukuba unayo nayiphi na iyeza.

Ngokubanzi, umngcipheko onxulumene nokuthatha ezi zisongezo zingasentla uphantsi. Zonke zineeprofayili zokhuseleko ezilungileyo kunye namanqanaba asetyhefu asezantsi kwiidosi ezisezantsi ukuya kumodareyitha.

Iziphumo eziphambili ezinokubakho zezinye zezi zongezelelo zinxulumene neempawu zokugaya ukutya, ezinje ngegesi, urhudo, isicaphucaphu okanye iintlungu zesisu.

Intloko, isiyezi kunye nokubetha kwentliziyo kuye kwaxelwa kunye nezongezelelo ezithile, kubandakanya i-ginkgo, i-ginseng kunye ne-caffeine (,,).

Isishwankathelo Kubalulekile ukuba uthethe nogqirha wakho ngaphambi kokuba uthathe izongezo zokutya kwaye uyeke ukuzisebenzisa ukuba kukho iziphumo ebezingalindelekanga okanye unxibelelwano lwamayeza.

Umgca osezantsi

I-Dopamine yikhemikhali ebalulekileyo emzimbeni wakho echaphazela imisebenzi emininzi enxulumene nengqondo, enje ngemood, inkuthazo kunye nenkumbulo.

Ngokubanzi, umzimba wakho ulawula amanqanaba e-dopamine ngokwawo, kodwa ezinye iimeko zonyango kunye nokutya kunye nokukhetha indlela yokuphila kunokuwehlisa amanqanaba akho.

Kunye nokutya ukutya okunesondlo, uninzi lwezinto ezinokubakho zinokunceda ukukhulisa amanqanaba e-dopamine, kubandakanya iprobiotic, ioyile yeentlanzi, ivithamin D, i-magnesium, i-ginkgo kunye ne-ginseng

Oku kunokunceda ukuphucula ukusebenza kwengqondo kunye nempilo yengqondo.

Isongezelelo ngasinye kolu luhlu sineprofayili efanelekileyo yokhuseleko xa isetyenziswe kakuhle. Nangona kunjalo, ezinye izongezo zinokuphazamisa amayeza athile okanye amayeza e-counter.

Kuhlala kungcono ukuba uthethe nomboneleli wakho wezempilo okanye ugqirha otyetyisiweyo obhalisiweyo ukumisela ukuba ngaba izongezo ezithile zikulungele na.