Ke hoʻomanaʻo nei ʻoe i kēlā manaʻo o ka hōʻoluʻolu a me ka hauʻoli e loaʻa mai ana mai kahi hoʻoikaika kino maikaʻi, kahi ʻakaʻaka me kahi hoaaloha, a i ʻole kahi pāʻina ʻono? ʻO ke kumu nui o kēlā manaʻo 'manaʻo-maikaʻi' he kemika kupaianaha i hana ʻia i loko o ko mākou kino. Ua kapa kekahi i kēia mau "hormones hauʻoli." I kēia lā ke kamaʻilio nei mākou e pili ana i kēia mau ʻelele kemika kupaianaha, nā endorphins.
He aha nā endorphins, ma ka ʻōlelo maʻalahi?
I ka ʻōlelo maʻalahi, ʻo nā endorphins he mau kemika (nā hormones) a kou kino e hoʻokuʻu ai ke manaʻo ʻoe i ka ʻeha a i ʻole ke kaumaha. Ua like lākou me kā mākou mau lāʻau hoʻomaha ʻeha kūlohelohe. Hoʻokuʻu ʻia lākou i nā manawa leʻaleʻa, e like me ke kau ʻana i ka hoʻoikaika kino, ka lomilomi ʻana, ka ʻai ʻana i kahi meaʻai ʻono, a i ʻole ka moe kolohe. ʻO kā lākou hana nui ka hōʻemi ʻana i ka ʻeha, ka hoʻemi ʻana i ke kaumaha, a me ka hoʻohauʻoli iā mākou.
Hoʻopuka ʻia kēia mau endorphins ma nā ʻāpana koʻikoʻi ʻelua o ko kākou lolo , ʻo ia hoʻi ka pituitary gland a me ka hypothalamus . He ʻano neurotransmitter nā Endorphins. ʻO ia hoʻi, he 'ʻelele' e lawe ana i nā leka i mua a i hope ma o kā kākou ʻōnaehana nerve. Hoʻokumu kēia i kēia manaʻo 'manaʻo maikaʻi' ma ka hoʻopili ʻana i nā kikowaena leʻaleʻa a me ka māʻona (nā mea loaʻa opioid) i loko o ka lolo.
He mea hoihoi loa nō hoʻi ka huaʻōlelo "endorphin". He hui pū ʻana ia o nā huaʻōlelo "endogenous," ʻo ia hoʻi "e hana ana i loko o ke kino," a me "morphine," ʻo ia hoʻi he lāʻau hoʻopau ʻeha ikaika. ʻO ia hoʻi, ua like nā endorphins me ka morphine kūlohelohe i hana ʻia e ke kino ponoʻī .
Aia ma mua o 20 mau ʻano endorphins i loko o ko kākou kino. ʻO kēia mau mea , ʻo nā beta-endorphins nā mea e kōkua nui ai i ka kaohi ʻana i ke kaumaha a me ka ʻeha. ʻO ka mea kupanaha, ʻoi aku ka ikaika o nā waiwai hoʻomaha ʻeha o kēia mau beta-endorphins ma mua o ka morphine.
He aha ka mea e hana ʻia i ko mākou kino mai nā endorphins?
E noʻonoʻo ua ʻeha ʻoe ma kekahi wahi. A laila hele ka hōʻailona ʻeha ma nā aʻalolo a i ka lolo. I kēlā manawa, hele mai nā endorphins a ālai i nā hunaola aʻalolo i manaʻo ʻia e loaʻa ka hōʻailona ʻeha. Ua like ia me ka pani ʻana i ka puka. A laila ʻike mākou i ka emi ʻana o ka ʻeha.
ʻO kēia ke ʻano pale kūlohelohe o ko mākou kino. I nā manawa e like me ka pilikia, kōkua kēia mau endorphins iā mākou e hana me ka ʻeha. Ma muli o ko mākou hoʻāʻo maoli ʻana e hoʻopau i ka ʻeha, hoʻowalewale ʻia mākou e hana hou i kahi mea e hoʻohauʻoli ai iā mākou. ʻO ia ke kumu e makemake ai mākou e hoʻoikaika hou i ka hoʻoikaika kino ma muli o ka leʻaleʻa o ka hoʻoikaika kino.
He aha nā pōmaikaʻi o ka hoʻopuka ʻana i nā endorphins hou aʻe?
Nui nā pono a nā endorphins e hāʻawi mai ai iā kākou. Eia kekahi o nā pono nui i loaʻa i ka noiʻi.
| Pōmaikaʻi | He wehewehe maʻalahi |
|---|---|
| Hoʻemi i nā hōʻailona o ke kaumaha | ʻO nā endorphins i hana ʻia i ka wā o ka hoʻoikaika kino e kōkua i ka hōʻemi ʻana i nā hōʻailona o ke kaumaha, e like me ke kaumaha a me ke kaumaha. ʻO ia ke kumu i ʻōlelo ʻia ai he maikaʻi ka hoʻoikaika kino no ke olakino noʻonoʻo. |
| Hoʻokele Koʻikoʻi a me ka Hopohopo | Ke piʻi aʻe nā pae endorphin, e emi ana nā pae o nā hormones e hoʻoulu ai i ke kaumaha a me ka hopohopo. Manaʻo ʻoe i kahi manaʻo nui o ka hōʻoluʻolu. |
| Ka hoʻonui ʻana i ka hilinaʻi iā ʻoe iho a me ka mahalo iā ʻoe iho | Hoʻonui kēia i ka hilinaʻi iā mākou iho a kūkulu i ka manaʻo maikaʻi iā mākou iho. |
| Kōkua i ka lilo ʻana o ke kaumaha | Ua ʻike ʻia e ka noiʻi ʻana ʻo ka hoʻokuʻu ʻia ʻana o nā endorphins e kaohi i ko mākou makemake, hiki ke kōkua i ka kaohi ʻana i ka ʻai nui ʻana. |
| Ka hōʻemi ʻana i ka ʻeha o ka hānau keiki ʻana | I ka wā hānau keiki, hoʻokuʻu kūlohelohe ke kino i nā pae kiʻekiʻe o nā endorphins, ka mea e hāʻawi i ka makuahine i ka ikaika nui e hoʻomanawanui i ka ʻeha o ka hānau keiki ʻana. |
He aha kā mākou e pono ai e hana e hana i nā endorphins?
ʻO kekahi o nā ala maʻalahi a maikaʻi loa e hoʻokuʻu i nā endorphins ʻo ka hoʻoikaika kino.ʻO ka nui o kāu hoʻoikaika kino ʻana, ʻo ka nui o nā endorphins e hana ai kou kino. Ua lohe paha ʻoe i ka "runner's high" i loaʻa i ka poʻe holo. ʻO ia ka manaʻo o ka euphoria a me ka hōʻoluʻolu e loaʻa mai ana mai ka holo ʻana. ʻO nā Endorphins ke kumu o kēia. Akā, ʻaʻole pono ʻoe e holo e ʻike i kēia manaʻo. Nui nā ala ʻē aʻe e hana ai.
Ma waho aʻe o ka hoʻoikaika kino, eia kekahi mau ala ʻē aʻe e hoʻokuʻu ai i nā endorphins.
- He hele wāwae mana
- ʻAuʻau ʻana
- Hula
- Hele wāwae
- Moe kolohe
- ʻAkipuʻu
- Lomilomi
- ʻAi ʻana i nā meaʻai ʻono - ʻoi aku hoʻi nā meaʻai ʻala a me ke kokoleka ʻeleʻele.
- ʻAkaʻaka - ʻO ka ʻakaʻaka me nā hoaaloha ʻaʻole ia he hana leʻaleʻa wale nō, he lāʻau lapaʻau ia.
- Noʻonoʻo pono
- Ke hana ʻana i nā kiʻi
- Ke hoʻolohe nei i ke mele
- Hana manawaleʻa
I ka ʻōlelo maʻalahi, ʻo kekahi hana olakino e lawe mai iā ʻoe i ka hauʻoli a me ka ʻoluʻolu e hiki ke hoʻonui i kāu mau pae endorphin.
He aha ka mea e hana ai inā e emi iho ka pae o ka endorphin?
ʻAʻole lawa ka hana ʻana o kekahi poʻe i nā endorphins i loko o ko lākou kino no nā kumu like ʻole. Kāhea mākou i kēia ʻano he hemahema endorphin . Aia kekahi mau hōʻailona o kēia.
- Kaumaha: Ke kaumaha a me ka manaʻolana ʻole i nā manawa a pau.
- Hopohopo: Ke ʻike mau nei i ka makaʻu kūpono ʻole a me ka hoʻomaha ʻole.
- ʻEhaʻeha kino: ʻEha ke kino no ke kumu ʻole.
- ʻAi ʻona: ʻO ke ʻano o ka lilo ʻana i mea maʻalahi i kahi mea.
- Nā pilikia hiamoe: Hiki ʻole ke hiamoe a ala aʻe paha mai ka hiamoe.
- Nā hana hoʻohoka koke: Hana ma muli o ka hoʻohoka koke ʻana, me ka noʻonoʻo ʻole i nā hopena.
Nā pilikia olakino e kū mai ana ma muli o ka nele o ka endorphin
Inā hoʻomau ka nele o ka endorphin, hiki iā ia ke alakaʻi i nā pilikia olakino hou aʻe.
1. Fibromyalgia: He ʻano kēia e hoʻoulu ai i ka ʻeha mau loa ma ke kino holoʻokoʻa. Ua ʻike ʻia he haʻahaʻa nā pae endorphin o kēia mau maʻi.
2. Ka hōʻeha ʻana iā ʻoe iho: Ke hoʻāʻo nei kekahi poʻe e hōʻeha iā ʻoe iho i ka wā hiki ʻole iā lākou ke hoʻomanawanui i ke kaumaha. Hoʻokuʻu kēia i nā endorphins no kekahi manawa, kahi e hāʻawi ai iā lākou i kahi manaʻo no ka manawa pōkole o ka hōʻoluʻolu mai ka ʻeha. Eia naʻe, he mea weliweli loa kēia a he mea olakino ʻole hoʻi.
3.Hoʻomaʻamaʻa kino: Lilo kekahi poʻe i mea hoʻomaʻamaʻa i ka manaʻo o ka "runner's high" a hoʻomaʻamaʻa no nā hola o ka lā, a hiki i kahi i hiki ʻole ai i ko lākou kino ke hoʻomanawanui. He ʻano hoʻomaʻamaʻa nō hoʻi kēia.
ʻO ka ʻokoʻa ma waena o nā endorphins, dopamine a me serotonin
ʻElua mau inoa ʻē aʻe a mākou e lohe pinepine ai i ka wā e kamaʻilio ai e pili ana i nā "hormones hauʻoli" ʻo Dopamine lāua ʻo Serotonin. ʻOiai ʻo nā mea ʻekolu e hoʻohauʻoli iā mākou, hana like ʻole lākou.
- ʻO Endorphins a me Dopamine: He mau lāʻau ʻeha nā Endorphins. Ua like ka Dopamine me ka uku a me ka hoʻoikaika . E noʻonoʻo, ke holo ʻoe, ʻeha kou mau wāwae. A laila hele mai nā endorphins a hōʻemi i kēlā ʻeha. Me kēlā kaʻina hana, hoʻokuʻu ʻia ka dopamine, e hāʻawi ana iā ʻoe i kēlā manaʻo hauʻoli i kapa ʻia ʻo "runner's high." ʻO kēlā dopamine ka mea e makemake ai ʻoe e holo hou. I ka ʻōlelo maʻalahi, hoʻōki nā endorphins i ka ʻeha, a hoʻoikaika ka dopamine iā ʻoe e hana hou i ka mea like.
- ʻO Endorphins a me Serotonin: Pane nui nā Endorphins i ka ʻeha a me ke kaumaha. Akā, ua like ka serotonin me ka mea hoʻopaʻa manaʻo . ʻO ia hoʻi, kōkua ka serotonin i ka mālie o ko kākou noʻonoʻo a me ke ʻano maikaʻi i ka lā a pau. Inā like nā endorphins me kahi ambulance e hele mai ana i kahi pilikia, ua like ka serotonin me kahi mākaʻi kaʻa e hoʻouna ana i nā kaʻa ma ke alanui ma ke ʻano hoʻonohonoho i ka lā a pau.
Āhea wau e ʻike ai i ke kauka?
Inā hoʻomau ʻoe i nā hōʻailona o ka hemahema endorphin i ʻōlelo ʻia ma mua, ʻoiai inā ʻike ʻoe i kekahi o nā kūlana ma lalo nei, pono ʻoe e kamaʻilio me kāu kauka a mea hoʻoponopono paha e pili ana i ia mea.
E ʻoluʻolu, mai hoʻowahāwahā i kēia mau hōʻailona. He mau hōʻailona paha kēia e hāʻawi mai ana kou kino iā ʻoe. Hiki i ka ʻimi ʻana i ke aʻo lapaʻau ke kōkua iā ʻoe e loaʻa ke kōkua kūpono āu e pono ai.
I ka manawa e pono ai ʻoe e ʻike koke i ke kauka:
- Inā loaʻa iā ʻoe nā hōʻailona o ke kaumaha (manaʻo kaumaha i nā manawa a pau, nalowale ka hoihoi i kekahi mea, manaʻo manaʻolana ʻole).
- Inā kānalua ʻoe a ua ʻike ʻia paha he fibromyalgia .
- Inā manaʻo ʻoe ua hoʻopilikia ʻia ʻoe e ka hoʻoikaika kino (ka hoʻoikaika kino ʻana no nā hola o ka lā, ka huhū nui a i ʻole ke kaumaha inā ʻaʻole ʻoe e hoʻoikaika kino).
- Inā he mau manaʻo kou e hōʻeha iā ʻoe iho a inā paha ʻoe e hana pēlā.
He mau kemika koʻikoʻi nā Endorphins i loko o ko kākou kino e kōkua ai i ka hoʻomalu ʻana i ka ʻeha a me ke kaumaha, a me ka hoʻoikaika ʻana i ko kākou ʻano. Hiki iā kākou ke hoʻonui i kēia mau pae endorphin ma ka lawe ʻana i kahi haʻuki hou, ka ʻai ʻana i ka meaʻai ʻala, ka ʻakaʻaka ʻana i ko kākou mau naʻau, a i ʻole ka nānā ʻana i kahi kiʻiʻoniʻoni ʻakaʻaka. Akā inā he kānalua a hopohopo paha kāu e pili ana i kāu mau pae endorphin, mai kānalua e ʻike i ke kauka.
Leka Lawe-Home
- ʻO nā Endorphins he mau mea ʻeha ʻeha kūlohelohe a me nā kemika 'manaʻo-maikaʻi' i hana ʻia e ko mākou kino ponoʻī.
- ʻO nā mea maʻalahi e like me ka hoʻoikaika kino, ka ʻakaʻaka, ka meaʻai maikaʻi, ke mele, a me ka noʻonoʻo ʻana hiki ke hoʻonui maoli i kāu mau pae endorphin.
- Hiki i nā pae endorphin haʻahaʻa ke alakaʻi i nā kūlana e like me ke kaumaha, ka hopohopo, a me ka ʻeha mau loa.
- Inā loaʻa iā ʻoe ka ʻeha mau loa, nā hōʻailona o ke kaumaha, a i ʻole nā manaʻo e hōʻeha iā ʻoe iho, mai hilahila a makaʻu paha e ʻike koke i kāu kauka.
- Ua pili pono kou olakino noʻonoʻo a me ke kino, a he mea nui nā endorphins no ka mālama pono ʻana i nā mea ʻelua.
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