Izengezo ze-12 ze-Dopamine Zokukhuthaza Imizwa Yakho

-Delile

• 1. Ama-Probiotic
• 2. IMucuna Pruriens
• 3. UGinkgo Biloba
• 4. ICurcumin
• 5. Amafutha e-Oregano
• 6. Magnesium
• 7. Itiye Eliluhlaza
• 8. Uvithamini D
• 9. Amafutha Wenhlanzi
• 10. Ikhafeyini
• 11. IGinseng
• 12. IBerberine
• Ukucatshangelwa Okukhethekile Nemiphumela emibi
• Okusemqoka

I-Dopamine yikhemikhali ebuchosheni bakho edlala indima ekulawuleni ukuqonda, inkumbulo, ukugqugquzela, imizwa, ukunakwa nokufunda.

Iphinde isize ekuthathweni kwezinqumo nasekulawuleni ukulala (,).

Ngaphansi kwezimo ezijwayelekile, ukukhiqizwa kwe-dopamine kuphathwa ngempumelelo yisistimu yezinzwa zomzimba wakho. Kodwa-ke, kunezici ezahlukahlukene zokuphila nezimo zezokwelapha ezingadala ukuthi amazinga e-dopamine ehle.

Izimpawu zamazinga aphansi e-dopamine afaka ukulahlekelwa yinjabulo ezintweni owake wazithola zijabulisa, ukungabi nogqozi nokunganaki ().

Nazi izithako eziyi-12 zedopamine zokuthuthukisa imizwa yakho.

1. Ama-Probiotic

Ama-Probiotic angamagciwane aphilayo aqondisa umgudu wakho wokugaya ukudla. Zisiza umzimba wakho usebenze kahle.

Eyaziwa nangokuthi ama-gut gut bacteria, ama-probiotic awazuzi nje kuphela impilo yamathumbu kepha angavikela noma aphathe izinkinga ezahlukahlukene zezempilo, kufaka phakathi ukuphazamiseka kwemizwelo ().

Eqinisweni, ngenkathi ama-gut gut ayingozi ekhonjisiwe anciphisa ukukhiqizwa kwe-dopamine, ama-probiotic anamandla okukhulisa, okungakhuphula imizwa (,,).

Izifundo eziningana zamagundane zikhombisile ukukhiqizwa okukhuphukile kwe-dopamine nokuthuthuka kwemizwelo nokukhathazeka ngama-probiotic supplements (,,).

Ngokwengeziwe, isifundo esisodwa kubantu abane-irritable bowel syndrome (IBS) sathola ukuthi labo abathola izithasiselo ze-probiotic behlise izimpawu zokucindezeleka, uma kuqhathaniswa nalabo abathola i-placebo ().

Ngenkathi ucwaningo lwama-probiotic luvela ngokushesha, izifundo ezengeziwe ziyadingeka ukuqonda ngokugcwele umphumela wama-probiotic ekukhiqizeni imood kanye ne-dopamine.

Ungangeza ama-probiotic ekudleni kwakho ngokudla imikhiqizo yokudla ebilisiwe, njenge-yogurt noma i-kefir, noma ngokuthatha isengezo sokudla.

Isifinyezo Ama-Probiotic abalulekile hhayi kuphela empilweni yokugaya ukudla kepha nakwimisebenzi eminingi emzimbeni wakho. Kukhonjisiwe ukuthi kukhulisa ukukhiqizwa kwe-dopamine futhi kuthuthukise imizwa kuzo zombili izifundo zezilwane nezifundo zabantu.

2. IMucuna Pruriens

IMucuna pruriens uhlobo lukabhontshisi wasezindaweni ezishisayo odabuka ezingxenyeni ezithile ze-Afrika, i-India kanye ne-Southern China ().

Lezi zibhontshisi zivame ukucutshungulwa zibe yimpuphu eyomile futhi zithengiswe njengezithako zokudla.

Isakhi esibaluleke kunazo zonke esitholakala ku- IMucuna pruriens yi-amino acid ebizwa ngelevodopa (L-dopa). I-L-dopa iyadingeka ebuchosheni bakho ukukhiqiza i-dopamine ().

Ucwaningo lukhombisile lokho IMucuna pruriens isiza ukukhulisa amazinga e-dopamine kubantu, ikakhulukazi labo abanesifo sikaParkinson, ukuphazamiseka kwesistimu yezinzwa okuthinta ukunyakaza futhi kubangelwa ukuntuleka kwe-dopamine ().

Eqinisweni, izifundo zikhombisile lokho IMucuna pruriens izithasiselo zingasebenza njengemithi ethile kaParkinson kumazinga akhulayo e-dopamine (,).

IMucuna pruriens ingasebenza futhi ekukhuphuleni amazinga e-dopamine kulabo abangenalesi sifo sikaParkinson.

Isibonelo, isifundo esisodwa sathola ukuthi ukuthatha amagremu ama-5 we IMucuna pruriens i-powder yezinyanga ezintathu inyuse amazinga e-dopamine emadodeni angenanzalo ().

Olunye ucwaningo luthole lokho IMucuna pruriens ibe nomthelela wokulwa nokucindezelwa kumagundane ngenxa yokwanda komkhiqizo we-dopamine ().

IsifinyezoIMucuna pruriens kukhonjisiwe ukuthi kuyasebenza ekwandiseni amazinga e-dopamine kubantu nasezilwaneni futhi kungaba nomphumela wokulwa nokudangala.

3. UGinkgo Biloba

UGinkgo biloba isitshalo esidabuka eChina esisetshenziswe amakhulu eminyaka njengekhambi lezimo ezahlukahlukene zezempilo.

Yize ucwaningo lungahambelani, izithako ze-ginkgo zingathuthukisa ukusebenza kwengqondo, ukusebenza kobuchopho nemizwa kubantu abathile.

Ezinye izifundo zithole ukuthi ukwengeza nge UGinkgo biloba esikhathini eside kukhuphuke amazinga e-dopamine kumagundane, okusize ukuthuthukisa ukusebenza kwengqondo, inkumbulo nokugqugquzela (,,).

Ucwaningo olulodwa lwe-test-tube lukhombisile lokho UGinkgo biloba ukukhishwa kubonakala kukhulisa uketshezi lwe-dopamine ngokunciphisa ukucindezeleka okwenziwe nge-oxidative ().

Lezi zifundo zokuqala zezilwane kanye ne-test-tube ziyathembisa. Kodwa-ke, kudingeka olunye ucwaningo ngaphambi kokuthi ososayensi bathole ukuthi UGinkgo biloba futhi kwandisa amazinga e-dopamine kubantu.

IsifinyezoUGinkgo biloba ama-supplements akhonjisiwe ukukhuphula amazinga e-dopamine ezifundweni zezilwane kanye ne-test-tube. Kodwa-ke, kudingeka olunye ucwaningo ukuphetha ukuthi ngabe i-ginkgo iyaphumelela yini emazingeni akhulayo kubantu.

4. ICurcumin

I-Curcumin iyisithako esisebenzayo ku-turmeric. ICurcumin iza ngama-capsule, itiye, ama-extract kanye namafomu ompuphu.

Kucatshangwa ukuthi kunemiphumela yokulwa nokucindezelwa, njengoba kwandisa ukukhishwa kwe-dopamine ().

Ucwaningo olulodwa oluncane, olulawulwayo luthole ukuthi ukuthatha i-1 gram ye-curcumin kube nemiphumela efanayo naleyo yeProzac ekuthuthukiseni imizwa kubantu abanenkinga enkulu yokudangala (MDD) ().

Kukhona nobufakazi bokuthi i-curcumin inyusa amazinga e-dopamine kumagundane (,).

Kodwa-ke, kudingeka olunye ucwaningo ukuqonda indima ye-curcumin ekwandiseni amazinga e-dopamine kubantu nokusetshenziswa kwayo ekuphathweni kokudangala.

Isifinyezo I-Curcumin iyisithako esisebenzayo ku-turmeric. Kukhonjisiwe ukukhulisa amazinga e-dopamine kumagundane futhi kungaba nemiphumela yokulwa nokucindezelwa.

5. Amafutha e-Oregano

Uwoyela we-Oregano unezakhi ezahlukahlukene zokulwa ne-antioxidant kanye ne-antibacterial okungenzeka ukuthi kungenxa yesithako sayo esisebenzayo, i-carvacrol ().

Ucwaningo oluthile lukhombisile ukuthi ukufaka i-carvacrol kukhuthaze ukukhiqizwa kwe-dopamine futhi kwanikela ngemiphumela yokulwa nokucindezelwa kumagundane njengomphumela ().

Olunye ucwaningo kumagundane luthole ukuthi ama-oregano akhipha izithasiselo kuvimbele ukuwohloka kwe-dopamine futhi kwafaka imiphumela emihle yokuziphatha ().

Yize lezi zifundo zezilwane zikhuthaza, izifundo eziningi zabantu ziyafaneleka ukunquma ukuthi ngabe uwoyela we-oregano unikeza imiphumela efanayo kubantu.

Isifinyezo Izengezo zikawoyela ze-Oregano zifakazelwe ukuthi zandisa amazinga e-dopamine futhi zikhiqize imiphumela elwa nokucindezelwa kumagundane. Ucwaningo olwenziwe ngabantu luyashoda.

6. Magnesium

IMagnesium idlala indima ebalulekile ekugcineni umzimba nengqondo yakho kuphilile.

I-Magnesium nezimpawu zayo zokulwa nokucindezelwa ayikaqondakali ngokuphelele, kepha kukhona ubufakazi bokuthi ukushoda kwe-magnesium kungasiza ekwehliseni amazinga e-dopamine kanye nengozi eyengeziwe yokudangala (,).

Ngaphezu kwalokho, isifundo esisodwa sikhombise ukuthi ukulekelela ngamazinga we-magnesium kukhulise amazinga e-dopamine futhi kwaveza imiphumela ye-antidepressant kumagundane ().

Njengamanje, ucwaningo ngemiphumela yokufakwa kwe-magnesium emazingeni e-dopamine kukhawulelwe ezifundweni zezilwane.

Kodwa-ke, uma ungakwazi ukuthola i-magnesium eyanele ekudleni kwakho wedwa, ukuthatha isengezo kungaba umqondo omuhle ukuqinisekisa ukuthi uhlangabezana nezidingo zakho.

Isifinyezo Ucwaningo oluningi lukhawulelwe ezifundweni zezilwane, kepha ukushoda kwe-magnesium kungahle kube nomthelela emazingeni aphansi e-dopamine. Ukuthatha isengezo se-magnesium kungasiza.

7. Itiye Eliluhlaza

Sekuyisikhathi eside itiye eliluhlaza likhishelwa izakhiwo zalo zokulwa ne-antioxidant nokuqukethwe kwezakhi.

Futhi iqukethe i-amino acid L-theanine, ethinta ngqo ubuchopho bakho ().

I-L-theanine ingakhuphula ama-neurotransmitter athile ebuchosheni bakho, kufaka ne-dopamine.

Ucwaningo oluningi lukhombisile ukuthi i-L-theanine inyusa ukukhiqizwa kwe-dopamine, ngaleyo ndlela kubangele umphumela we-antidepressant nokwenza ngcono ukusebenza kwengqondo (,, 34).

Ngokwengeziwe, ucwaningo lukhombisa ukuthi kokubili ukukhishwa kwetiye eluhlaza nokusetshenziswa kaningi kwetiye eliluhlaza njengesiphuzo kungakhuphula ukukhiqizwa kwe-dopamine futhi kuhlotshaniswa namazinga aphansi ezimpawu zokucindezeleka (,).

Isifinyezo Itiye elihlaza liqukethe i-amino acid L-theanine, ekhonjiswe ukuthi ikhulisa amazinga e-dopamine.

8. Uvithamini D

UVitamin D unezindima eziningi emzimbeni wakho, kufaka phakathi ukulawulwa kwama-neurotransmitter athile afana ne-dopamine ().

Ucwaningo olulodwa lubonise ukwehla kwamazinga e-dopamine kumagundane ancishwe uvithamini-D namazinga athuthukisiwe lapho enezela nge-vitamin D3 ().

Njengoba ucwaningo lukhawulelwe, kunzima ukusho ukuthi izithasiselo zikavithamini D zizoba namthelela muni emazingeni e-dopamine ngaphandle kokushoda okukhona kukavithamini D.

Izifundo zokuqala zezilwane zibonisa isithembiso, kepha izifundo zabantu ziyadingeka ukuqonda kangcono ubudlelwane obuphakathi kukavithamini D ne-dopamine kubantu.

Isifinyezo Ngenkathi izifundo zezilwane zikhombisa isithembiso, izifundo zabantu ziyadingeka ukubona ukuthi izengezo zikavithamini D zikhuphula amazinga e-dopamine kulabo abanokushoda kukavithamini D.

9. Amafutha Wenhlanzi

Izengezo zamafutha ezinhlanzi ngokuyinhloko ziqukethe izinhlobo ezimbili zama-omega-3 fatty acids: i-eicosapentaenoic acid (EPA) ne-docosahexaenoic acid (DHA).

Ucwaningo oluningi luye lwathola ukuthi izengezo zikawoyela wezinhlanzi zinemiphumela yokulwa nokudangala futhi zixhumene nempilo yengqondo ethuthukisiwe lapho ithathwa njalo (,,).

Lezi zinzuzo zingabangelwa ngokwengxenye ithonya lamafutha wezinhlanzi kumthethonqubo we-dopamine.

Isibonelo, isifundo esisodwa samagundane sabona ukuthi ukudla okune-fish-oil-enice kwandise amazinga e-dopamine ku-cortex engaphambili yobuchopho ngama-40% nokukhulisa amandla okubopha i-dopamine ().

Kodwa-ke, kudingeka ucwaningo olwenziwe ngabantu oluningi ukwenza izincomo ezicacile.

Isifinyezo Izengezo zikawoyela wezinhlanzi zingakhuphula amazinga e-dopamine ebuchosheni futhi zivimbele futhi zelaphe izimpawu ezicindezelayo.

10. Ikhafeyini

Ucwaningo luthole ukuthi i-caffeine ingakhuphula izinga lokuqonda, kufaka phakathi nokwenza ngcono ukukhishwa kwama-neurotransmitters, njenge-dopamine (,,).

Kucatshangwa ukuthi i-caffeine ithuthukisa ukusebenza kobuchopho ngokwandisa amazinga e-dopamine receptor ebuchosheni bakho ().

Kodwa-ke, umzimba wakho ungakhula ukubekezelela i-caffeine, okusho ukuthi ifunda ukuthi ungacubungula kanjani amanani akhuphukile.

Ngakho-ke, kungadingeka ukuthi usebenzise i-caffeine eningi kunangaphambilini ukuze uthole imiphumela efanayo ().

Isifinyezo I-caffeine ixhunyaniswe nokukhuphuka kwamazinga e-dopamine ngokwandisa ama-dopamine receptors ebuchosheni bakho. Ngokuhamba kwesikhathi, ungahlakulela ukubekezelelana okukhulu kwe-caffeine futhi kungadinga ukwandisa ukusetshenziswa kwakho ukuze kube nemiphumela efanayo.

11. IGinseng

IGinseng ibisetshenziswa emithini yendabuko yamaShayina kusukela ezikhathini zasendulo.

Impande yawo ingadliwa ingaphekiwe noma isongwe nge-steamed, kodwa futhi iyatholakala nangezinye izindlela, ezifana netiyi, amaphilisi noma amaphilisi.

Ucwaningo lukhombisile ukuthi i-ginseng ingahle ithuthukise amakhono obuchopho, kufaka phakathi imizwa, isimilo nememori (,).

Ucwaningo oluningi lwezilwane nolwe-test-tube lubonisa ukuthi lezi zinzuzo zingabangelwa ikhono le-ginseng lokukhulisa amazinga e-dopamine (,,).

Kuphakanyisiwe futhi ukuthi izingxenye ezithile ku-ginseng, njenge-ginsenosides, zibhekene nokwanda kwe-dopamine ebuchosheni kanye nemiphumela ezuzisayo empilweni yengqondo, kufaka phakathi ukusebenza kwengqondo nokunaka ().

Ucwaningo olulodwa ngemiphumela ye-ginseng ebomvu yaseKorea ekunciphiseni ukunakekelwa kokuphazamiseka kwengqondo (ADHD) ezinganeni kwaqaphela ukuthi amazinga aphansi e-dopamine ahlotshaniswa nezimpawu ze-ADHD.

Izingane ezibandakanyekile ocwaningweni zithole i-2,000 mg ye-ginseng ebomvu yaseKorea nsuku zonke amasonto ayisishiyagalombili. Ekupheleni kwesifundo, imiphumela ikhombise ukuthi i-ginseng ithuthukise ukunakekela ezinganeni ezine-ADHD ().

Kodwa-ke, ezinye izifundo ziyadingeka ukuthola iziphetho ezithile mayelana nokuthi i-ginseng ithuthukisa kangakanani ukukhiqizwa kwe-dopamine nokusebenza kobuchopho kubantu.

Isifinyezo Izifundo eziningi zezilwane kanye ne-test-tube zikhombisile ukwanda kwamazinga e-dopamine ngemuva kokunezela nge-ginseng. IGinseng ingakhuphula amazinga e-dopamine kubantu, ikakhulukazi labo abane-ADHD, kepha kudingeka olunye ucwaningo.

12. IBerberine

I-Berberine iyinto esebenzayo ekhona futhi ekhishwe ezitshalweni ezithile namakhambi.

Isetshenziswe emithini yendabuko yamaShayina iminyaka futhi isanda kuthola ukuthandwa njengesengezo semvelo.

Izifundo eziningana zezilwane zibonisa ukuthi i-berberine inyusa amazinga e-dopamine futhi ingasiza ekulweni nokudangala nokukhathazeka (,,,).

Njengamanje, alukho ucwaningo ngemiphumela yezithako ze-berberine ku-dopamine ebantwini. Ngakho-ke, kudingeka olunye ucwaningo ngaphambi kokuba kwenziwe izincomo.

Isifinyezo Ucwaningo oluningi lukhombisa ukuthi i-berberine inyusa amazinga e-dopamine ebuchosheni bamagundane. Kodwa-ke, olunye ucwaningo luyadingeka ukuqonda ngokugcwele imiphumela yamazinga e-berberine ne-dopamine kubantu.

Ukucatshangelwa Okukhethekile Nemiphumela emibi

Kungcono ukubonisana nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokungeza noma isiphi isengezo enkambisweni yakho yansuku zonke.

Lokhu kuyiqiniso ikakhulukazi uma unesimo sezokwelapha noma uma kukhona noma yimiphi imithi.

Ngokuvamile, ubungozi obuhlobene nokuthatha izithasiselo ezingenhla buphansi kakhulu. Zonke zinamaphrofayli amahle okuphepha namazinga anobuthi aphansi kumithamo ephansi ukuya kokumaphakathi.

Imiphumela emibi engaba khona eminye yalezi zithasiselo ihlobene nezimpawu zokugaya ukudla, njengegesi, isifo sohudo, isicanucanu noma ubuhlungu besisu.

Ukuphathwa yikhanda, isiyezi nokushaya kwenhliziyo kuye kwabikwa ngezinye izithasiselo, kufaka phakathi i-ginkgo, i-ginseng ne-caffeine (,,).

Isifinyezo Kubalulekile ukukhuluma nodokotela wakho ngaphambi kokuthatha izithako zokudla bese uyeka ukuzisebenzisa uma kuba nemiphumela emibi noma ukuhlangana kwemithi.

Okusemqoka

I-Dopamine yikhemikhali elibalulekile emzimbeni wakho elinomthelela emisebenzini eminingi ehlobene nobuchopho, efana nemizwa, ukukhuthazeka nenkumbulo.

Ngokuvamile, umzimba wakho ulawula amazinga e-dopamine ngokwawo, kepha ezinye izimo zezokwelapha kanye nokudla kanye nokukhetha indlela yokuphila kunganciphisa amazinga akho.

Kanye nokudla ukudla okunomsoco, izithasiselo eziningi ezingasiza zingakhuphula amazinga e-dopamine, kufaka phakathi ama-probiotic, uwoyela wezinhlanzi, uvithamini D, i-magnesium, i-ginkgo ne-ginseng.

Lokhu, nakho, kungasiza ekuthuthukiseni ukusebenza kobuchopho nempilo yengqondo.

Isengezo ngasinye kulolu hlu sinephrofayili enhle yokuphepha lapho sisetshenziswe kahle. Kodwa-ke, ezinye izithasiselo zingaphazamisa imishanguzo ethile kadokotela noma yemithi ethengiswayo.

Kuhlala njalo kungcono ukukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo noma usolwazi wezokudla obhalisiwe ukuthola ukuthi izithasiselo ezithile zikulungele yini.