Momma yensua kokoam nnuru a ɛma w'ani gye - endorphins.

So wokae saa ahotɔ ne anigye nkate a efi apɔw-mu-teɛteɛ pa, serew a wo ne w’adamfo bi serew, anaa aduan a ɛyɛ dɛ mu ba no? Ade titiriw nti a yɛte nka sɛ ‘ɛte nka sɛ yɛte nka yiye’ ne nnuru bi a ɛyɛ nwonwa a wɔyɛ wɔ yɛn nipadua mu. Ebinom frɛ eyinom “anigye hormone ahorow.” Ɛnnɛ yɛreka nnuru abɔfo a wɔn ho yɛ nwonwa yi ho asɛm, endorphins.

Sɛ yɛbɛka no tiawa a, dɛn ne endorphins?

Sɛ yɛbɛka no tiawa a, endorphins yɛ nnuru (hormone) a wo nipadua no yi fi mu bere a wote ɛyaw anaa adwennwen nka. Wɔte sɛ yɛn ankasa abɔde mu nnuru a wɔde kum ɛyaw. Wɔsan fi adi wɔ mmere a ɛyɛ anigye mu, te sɛ bere a woteɛteɛ w’apɔw mu, woreyɛ wo aduru, woredi aduan a ɛyɛ dɛ, anaa wo ne obi da. Wɔn adwuma titiriw ne sɛ wɔbɛtew ɛyaw so, wɔbɛtew adwennwen so, na wɔama yɛn ho atɔ yɛn.

Wɔyɛ saa endorphins yi wɔ yɛn amemene no afã abien a ɛho hia yiye , pituitary gland ne hypothalamus . Endorphins yɛ ntini mu nkwaadɔm bi. Ɛne sɛ, ‘ɔbɔfo’ a ɔde nkrasɛm kɔ anim ne akyi fa yɛn ntini mu. Eyinom ma saa ‘te nka sɛ wo ho ye’ nkate yi ba denam anigye ne abotɔyam mmeae (opioid agyefo) a ɛwɔ amemene no mu a ɛne no di nkitaho no so.

Asɛmfua "endorphin" nso yɛ nea ɛyɛ anigye yiye. Ɛyɛ nsɛmfua "endogenous," a ɛkyerɛ "ɛkɔ nipadua no mu," ne "morphine," a ɛkyerɛ ɛyaw ano aduru a ano yɛ den a wɔaka abom. Ɛno kyerɛ sɛ endorphins te sɛ abɔde mu morphine a nipadua no ankasa yɛ .

Nokwarem no, endorphins ahorow bɛboro 20 na ɛwɔ yɛn nipadua mu. Eyinom mu , beta-endorphins ne nea ɛboa titiriw ma wodi adwennwen ne ɛyaw so. Nea ɛyɛ nwonwa no, tumi a ɛma ɛyaw ano brɛ ase wɔ beta-endorphins yi mu no mu yɛ den mpo sen morphine.

Dɛn na ɛba yɛn nipadua so fi endorphins mu?

Fa no sɛ woapira wɔ baabi. Afei ɛyaw ho sɛnkyerɛnne no fa ntini ahorow no mu kɔ amemene no mu. Saa bere no, endorphins ba na esiw ntini mu nkwammoaa a wɔkyerɛ sɛ wonya ɛyaw ho sɛnkyerɛnne no kwan. Ɛte sɛ nea wɔato ɔpon bi mu. Afei yɛte ɛyaw nka kɛse.

Eyi ne yɛn nipadua no abɔde mu ahobammɔ. Wɔ mmere te sɛ tebea a egye ntɛmpɛ mu no, saa endorphins yi boa yɛn ma yɛyɛ adwuma ɛmfa ho ɛyaw no. Esiane sɛ yɛbɔ mmɔden fi awosu mu sɛ yebeyi ɛyaw afi hɔ nti, ɛsɔ yɛn hwɛ sɛ yɛbɛsan ayɛ biribi a ɛma yɛn ho tɔ yɛn. Ɛno nti na anigye a ɛwɔ apɔw-mu-teɛteɛ mu no ma yɛpɛ sɛ yɛsan teɛteɛ yɛn apɔw mu bio no.

Mfaso bɛn na ɛwɔ so sɛ wɔyɛ endorphins pii?

Mfaso pii wɔ hɔ a endorphins de ma yɛn. Mfaso atitiriw a nhwehwɛmu ahu no bi ni.

Dɛn na ɛsɛ sɛ yɛyɛ na ama yɛanya endorphins?

Akwan a ɛyɛ mmerɛw na eye sen biara a wobɛfa so ayi endorphins afi mu no mu biako ne sɛ wobɛteɛteɛ w’apɔw mu.. Dodow a woteɛteɛ w’apɔw mu no, dodow no ara na wo nipadua no yɛ endorphins. Ebia woate "runner's high" a mmirikatufo nya no ho asɛm. Ɛno ne anigye ne ahotɔ a efi mmirikatu mu ba no. Endorphins na ɛde eyi ba. Nanso enhia sɛ wutu mmirika ansa na woanya saa atenka yi. Akwan foforo pii wɔ hɔ a yebetumi afa so ayɛ saa.

Sɛ apɔw-mu-teɛteɛ da nkyɛn a, akwan foforo bi a wɔfa so yi endorphins fi mu ni.

• Tumi nantew
• Reboro nsuo
• Asaw a wɔsaw
• Kwantwa
• Ɔbarima ne ɔbea nna
• Acupuncture a wɔde ma
• Massage a wɔde twitwiw nipadua no
• Nnuan a ɛyɛ dɛ a wobedi - titiriw nnuan a ɛyɛ nnuhwam ne chocolate tuntum.
• Ɔserew - Sɛ wo ne wo nnamfo bɛserew a, ɛnyɛ anigyede ara kwa, ɛyɛ aduru.
• Kankyeɛ
• Adwinni a wɔbɔ
• Nnwom a wotie
• Atuhoama a Wɔde Ma

Sɛ endorphin dodow so tew a, dɛn na ɛba?

Nnipa binom ntumi nnya endorphins a ɛdɔɔso wɔ wɔn nipadua mu esiane nneɛma ahorow nti. Yɛfrɛ tebea yi endorphin a enni nipadua mu . Eyi ho sɛnkyerɛnne ahorow pii wɔ hɔ.

• Adwenemhaw: Awerɛhow ne anidaso a enni mu bere nyinaa.
• Dadwen: Ehu a ntease nnim ne ahomegye a obi nya bere nyinaa.
• Nipadua mu yaw ne ɛyaw: Nipadua mu yaw a ntease pɔtee biara nni ho.
• Ade a ɛma obi yɛ ade tra so: Su a ɛyɛ mmerɛw sɛ obi de ne ho bɛhyɛ biribi mu.
• Dae ho nsɛm: Ɔrentumi nna anaasɛ onnyane mfi nna mu.
• Nneyɛe a wɔde nkate yɛ: Ade a wɔyɛ wɔ nkate mu, a wonsusuw nea ebefi mu aba no ho.

Akwahosan ho haw ahorow a ebetumi aba esiane endorphin a enni nipadua mu nti

Sɛ endorphin a enni nipadua no mu kɔ so a, ebetumi de akwahosan ho haw foforo aba.

1. Fibromyalgia: Eyi yɛ tebea a ɛma nipadua no nyinaa te ɛyaw a enni sabea. Wɔahu sɛ endorphin dodow a ɛwɔ ayarefo yi mu no sua.

2. Wɔn ho a wopira: Nnipa binom, sɛ wontumi nnyina adwennwen ano a, wɔbɔ mmɔden sɛ wobepira wɔn ho. Eyi ma endorphins fi adi bere tiaa bi, na ɛma wonya ahotɔ fi ɛyaw no mu bere tiaa bi. Nanso, eyi yɛ nea asiane wom kɛse na ɛnyɛ papa.

3. 3. .Apɔw-mu-teɛteɛ a ɛma obi yɛ ade tra so: Nnipa binom de atenka a ɛne sɛ "runner's high" no yɛ wɔn su na wɔteɛteɛ wɔn apɔw mu nnɔnhwerew pii da biara, kosi baabi a wɔn nipadua ntumi nni ho dwuma. Eyi nso yɛ ɔkwan bi a wɔfa so yɛ ade a ɛma obi yɛ ade tra so.

Nsonsonoe a ɛda endorphins, dopamine ne serotonin ntam

Edin afoforo abien a yɛtaa te bere a yɛreka "anigye hormone" ho asɛm ne Dopamine ne Serotonin. Bere a abiɛsa no nyinaa ma yɛn ho tɔ yɛn no, ɛsono sɛnea wɔyɛ adwuma.

• Endorphins ne Dopamine: Endorphins yɛ nnuru a wɔde kum ɛyaw . Dopamine te sɛ akatua ne ade a ɛkanyan obi . Fa no sɛ, sɛ wutu mmirika a, wo nan yɛ wo yaw. Afei endorphins ba mu na ɛtew saa ɛyaw no so. Nea ɛka saa adeyɛ no ho no, dopamine fi adi, na ɛma wunya saa anigye nkate a wɔfrɛ no "mmirikatufo a ɔkorɔn." Saa dopamine no ne nea ɛma wopɛ sɛ wutu mmirika bio. Sɛ yɛbɛka no tiawa a, endorphins gyae ɛyaw no, na dopamine kanyan wo ma woyɛ ade koro no ara bio.
• Endorphins ne Serotonin: Endorphins di ɛyaw ne adwennwen ho dwuma titiriw. Nanso serotonin te sɛ ade a ɛma obi nya adwene mu yɛ den . Ɛne sɛ, serotonin boa ma yɛn adwene yɛ komm na yɛte nka yiye da mũ no nyinaa. Sɛ endorphins te sɛ ambulance a ɛba tebea a egye ntɛmpɛ mu a, serotonin te sɛ kar polisini a ɔde kar kɔ kwan so wɔ nhyehyɛe mu da mũ no nyinaa.

Bere bɛn na ɛsɛ sɛ mekɔ oduruyɛfo nkyɛn?

Sɛ wokɔ so nya endorphin a enni wo ho sɛnkyerɛnne a yɛadi kan aka ho asɛm no, titiriw sɛ wuhyia tebea horow a edidi so yi mu biara a, akyinnye biara nni ho sɛ ɛsɛ sɛ wo ne wo duruyɛfo anaa wo duruyɛfo kasa fa ho.

Bere a ɛsɛ sɛ wokɔ oduruyɛfo nkyɛn ntɛm ara:

• Sɛ wowɔ adwenemhaw ho sɛnkyerɛnne ahorow (awerɛhow a wobɛte nka bere nyinaa, biribiara ho anigye a wobɛhwere, anidaso a enni wo ho).
• Sɛ wususuw sɛ wowɔ fibromyalgia anaasɛ wɔahu sɛ wowɔ fibromyalgia a .
• Sɛ wote nka sɛ apɔw-mu-teɛteɛ ayɛ wo su (apɔw-mu-teɛteɛ nnɔnhwerew pii da biara, sɛ wopa apɔw-mu-teɛteɛ a, wo bo fuw kɛse anaasɛ wudi awerɛhow).
• Sɛ wowɔ adwene sɛ wobɛpira wo ho anaasɛ woyɛ saa a.

Endorphins yɛ nnuru a ɛho hia wɔ yɛn nipadua mu a ɛboa ma yedi ɛyaw ne adwennwen so, na ɛma yɛn adwene nso yɛ kɛse. Yebetumi ama endorphin dodow yi akɔ soro denam agumadi foforo bi a yɛbɛfa, nnuan a ɛyɛ nnuhwam a yebedi, yɛn koma a yɛbɛserew, anaa sini a ɛyɛ serew a yɛbɛhwɛ so. Nanso sɛ w’adwene mu yɛ wo naa anaasɛ ɛhaw wo wɔ wo endorphin dodow ho a, ntwentwɛn wo nan ase sɛ wobɛkɔ oduruyɛfo nkyɛn.