Tiyeni tiphunzire zonse zokhudza serotonin, yomwe imakhudza momwe mukumvera.

Masiku ena timamva kusangalala kwambiri, koma masiku ena timamva chisoni komanso kukwiya ngakhale pazinthu zazing'ono. Kodi munayamba mwadzifunsapo chifukwa chake izi zimachitika? Mmodzi mwa anthu akuluakulu omwe amabwera ndi kutuluka kwa malingaliro amenewa ndi mthenga wa mankhwala muubongo wathu wotchedwa 'Serotonin'. Chifukwa chake, lero tikambirana za serotonin iyi, kufunika kwake pa miyoyo yathu, komanso zomwe zimachitika ikachepa kwambiri.

Kodi Serotonin kwenikweni ndi chiyani?

Mwachidule, serotonin ndi mankhwala omwe amanyamula mauthenga pakati pa maselo amitsempha muubongo wathu. Timatcha izi kuti neurotransmitter. Tangoganizani kuti ubongo wathu ndi mzinda waukulu. Serotonin iyi imagwira ntchito ngati 'wotumiza mauthenga' amene amanyamula mauthenga kuchokera kumalo ena kupita kwina mumzinda uno.

Koma chodabwitsa n’chakuti, ngakhale kuti serotonin imapangidwa kwambiri muubongo, pafupifupi 90% ya serotonin yonse m’thupi lathu imapezeka m’magayidwe athu a m’mimba (matumbo) ndi m’magazi.

Kodi ubwino wa serotonin m'thupi lathu ndi wotani?

Serotonin imagwira ntchito zambiri m'thupi lathu. Serotonin imakhudza maselo ambiri mwa 40 miliyoni omwe ali muubongo wathu mwachindunji kapena mwanjira ina.

Makamaka, serotonin imakhudza thupi lathu:

• Maganizo: Serotonin imatithandiza kukhala osangalala komanso odekha. Ndicho chifukwa chake ena amatcha kuti 'hormone yachimwemwe.'
• Tulo: Serotonin imathandiza kusunga wotchi ya thupi yomwe imalamulira kugona kwathu ndi kudzuka kwathu.
• Kudya: Izi zikugwirizana ndi zinthu monga kumva njala komanso kukhuta mutadya.
• Chilakolako ndi ntchito yogonana: Serotonin imakhudzanso malingaliro ogonana.
• Kukumbukira ndi kuphunzira: Izi ndizofunikira pokumbukira zinthu ndikuphunzira zinthu zatsopano.

Kuphatikiza apo, serotonin imakhudzanso ntchito ya mtima wathu, minofu, ndi machitidwe ena a mahomoni m'thupi. Ofufuza apeza kuti kulephera kugwira ntchito bwino kwa serotonin kungakhudze kupanga mkaka mwa amayi oyamwitsa komanso vuto lotchedwa sudden infant death syndrome (SIDS).

Ubale pakati pa serotonin ndi kuvutika maganizo

Anthu ambiri amvapo kuti kuvutika maganizo kumachitika pamene kuchuluka kwa serotonin m'thupi kumatsika. Pali zoona zake, koma nkhaniyi ndi yovuta kwambiri kuposa pamenepo.

Ofufuza amakhulupirira kuti kusalinganika kwa serotonin muubongo kungayambitse kuvutika maganizo, nkhawa, mantha, mkwiyo waukulu, komanso matenda odziletsa. Pali zinthu zingapo zomwe zingayambitse kusalinganika kumeneku:

• Maselo a muubongo sapanga serotonin yokwanira .
• Kuchepa kwa malo olandirira omwe amatha kugwira serotonin yopangidwa.
• Serotonin silingathe kufika bwino pa ma receptor awa .
• Kusowa kwa tryptophan, chinthu chofunikira kwambiri popanga serotonin.

Mankhwala ena oletsa kuvutika maganizo, monga SSRIs (selective serotonin reuptake inhibitors) ndi SNRIs (serotonin ndi norepinephrine reuptake inhibitors), amagwira ntchito powonjezera kuchuluka kwa serotonin mu ubongo. Ngakhale kuti mankhwala awa awonetsedwa kuti amachepetsa zizindikiro, sizikudziwika bwino momwe amagwirira ntchito. Chifukwa chake, musagwiritse ntchito mankhwalawa popanda upangiri wa dokotala.

Kodi zakudya ndi masewera olimbitsa thupi zingasinthe kuchuluka kwa serotonin?

Zotsatira za chakudya ndi zakumwa

Monga momwe kudya zakudya zokhala ndi calcium kumawonjezera calcium m'magazi, palibenso chakudya chomwe chimawonjezera serotonin mwachindunji. Komabe, pali zakudya zomwe zingawonjezere amino acid tryptophan, yomwe ndi chinthu chofunikira popanga serotonin.

Zakudya zokhala ndi mapuloteni ambiri monga nyama, nsomba, nkhuku, mkaka, tchizi, ndi mtedza zimakhala ndi tryptophan yambiri. Koma zodabwitsa, mukadya chakudya chokhala ndi mapuloteni ambiri, kuchuluka kwa tryptophan ndi serotonin m'magazi mwanu kumatsika. Chifukwa chiyani zili choncho? Chifukwa chake n'chakuti mukamadya mapuloteni, ma amino acid ena ambiri amapikisana ndi tryptophan kuti alowe muubongo. Zili ngati magalimoto ambiri pamsewu. Chifukwa chake tryptophan siilowa muubongo mokwanira.

Komabe, ngati mudya chakudya chokhala ndi chakudya chochuluka monga mpunga, buledi, kapena mbatata, thupi lanu limapanga insulini. Insulin iyi imakoka ma amino acid ena onse opikisana nawo m'thupi lanu, koma imatsegula njira yoti tryptophan ilowe muubongo wanu. Izi zimawonjezera kuchuluka kwa serotonin muubongo wanu.

Komanso, kudya zakudya zokhala ndi vitamini B6 kumathandiza kuti tryptophan isinthe kukhala serotonin mwachangu.

Zotsatira za masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi ndi chimodzi mwa zinthu zabwino kwambiri zomwe mungachite kuti muwonjezere kusangalala kwanu. Kafukufuku wina wasonyeza kuti kuchita masewera olimbitsa thupi nthawi zonse ndi njira yothandiza yochiritsira kuvutika maganizo monga momwe zimakhalira ndi mankhwala kapena uphungu.Kafukufuku watsopano wapeza kuti ngakhale mphindi 40 zochitira masewera olimbitsa thupi zimatha kukhudza momwe munthu akumvera nthawi yomweyo. Komabe, sizinadziwikebe momwe masewera olimbitsa thupi amachitira izi. Ena amakhulupirira kuti zimakhudza kuchuluka kwa serotonin m'thupi.

Kodi serotonin imakhudza akazi ndi amuna mofanana?

Kafukufuku wasonyeza kuti amuna ali ndi serotonin yochuluka pang'ono m'thupi lawo kuposa akazi. Koma kusiyana kwakukulu ndi momwe amachitira zinthu pamene kuchuluka kwa serotonin kumatsika.

Pamene kuchuluka kwa serotonin kutsika, amuna amakhala opupuluma , koma samadzimva ngati akuvutika maganizo. Koma maganizo a akazi amatsika mwadzidzidzi , ndipo amakhala osamala komanso osamala kwambiri . Ichi ndi kumverera komwe kumagwirizanitsidwa ndi kupsinjika maganizo. Ichi mwina ndichifukwa chake mavuto a nkhawa ndi malingaliro amafala kwambiri pakati pa akazi, ndipo kuledzera mowa, ADHD, ndi mavuto oletsa kupupuluma ndi ofala kwambiri pakati pa amuna.

Komanso, chifukwa cha mphamvu ya mahomoni achikazi, ntchito ya serotonin imatha kusintha musanayambe kusamba, mutatha kubereka, komanso nthawi ya kusamba. Ichi ndichifukwa chake kusintha kwa malingaliro kumachitika nthawi imeneyi.

Mkhalidwe Woopsa: Kodi serotonin syndrome ndi chiyani?

Mankhwala oletsa kuvutika maganizo monga SSRI nthawi zambiri amakhala otetezeka. Komabe, pali zotsatirapo zinazake koma zoopsa kwambiri .Zotsatirapo zake ndi serotonin syndrome, yomwe imachitika pamene kuchuluka kwa serotonin muubongo kwakwera kwambiri.

Izi zimachitika nthawi zambiri ngati mankhwala awiri kapena angapo omwe amakhudza serotonin atengedwa nthawi imodzi. Mwachitsanzo, ngati mutenga SSRI chifukwa cha kuvutika maganizo ndi triptan chifukwa cha mutu waching'alang'ala, mutha kukhala ndi serotonin wochuluka kwambiri. Palinso chiopsezo chakuti izi zingachitike ndi mankhwala azitsamba monga St. John's Wort ndi SSRIs. Zingachitikenso ndi mankhwala monga Ecstasy ndi LSD.

Zizindikiro zimatha kuonekera patangopita mphindi zochepa kapena maola ochepa kuchokera pamene mwayamba kumwa mankhwala kapena kuwonjezera mlingo. Izi zikuphatikizapo:

• Kusakhazikika, kusokonezeka
• Kuona zinthu zomwe sizikuwoneka (Hallucinations)
• Kugunda kwa mtima
• Kutentha thupi kwambiri komanso thukuta kwambiri
• Kutaya thupi bwino
• Kugwedezeka kwa minofu, kuuma
• Kusanza, kutsegula m'mimba, kusanza
• Kukwera ndi kutsika mwadzidzidzi kwa kuthamanga kwa magazi