Ngaba nawe uziva udiniwe ngalo lonke ixesha? Uziva ungonwabanga kangako? Kusenokuba kungenxa yokunqongophala kwe-dopamine!

Ngaba ngamanye amaxesha uziva ngathi awunamdla ebomini, udiniwe nje, kwaye awufumani lonwabo kwizinto ezazikuzisela uvuyo? Okanye, awufuni ukuqala nantoni na? Esinye sezizathu zezi zinto kukuncipha kwekhemikhali ebalulekileyo engqondweni yakho ebizwa ngokuba yi-dopamine. Makhe sithethe ngale nto ngeenkcukacha ezithe vetshe namhlanje, akunjalo?

Yintoni i-dopamine? Kutheni ibalulekile?

Ngamafutshane, i-dopamine sisithunywa sekhemikhali esibaluleke kakhulu engqondweni yethu. Ifana nombhali omncinci ophethe ulwazi oluya phambili nangasemva engqondweni yethu. Kwisayensi yezonyango, oku sikubiza ngokuba yi-neurotransmitter . I-Dopamine ikwasebenza njengehomoni emzimbeni wethu.

Le dopamine yiyo enceda kwizinto ezininzi, ezinje ngenkumbulo yethu, inkuthazo, ukufunda, ulonwabo kunye nentuthuzelo (umvuzo), kunye nokulawula iintshukumo zomzimba . Cinga ngayo, ulonwabo oluvayo xa ugqiba into enzima, olukwanxulumene nedopamine.

Ngoko ke, ukunqongophala kwe-dopamine kuxa amanqanaba e-dopamine emizimbeni yethu ehla. Xa oku kuncipha, iimeko zemithambo-luvo ezifana nesifo sikaParkinson okanye iingxaki zengqondo ezifana nokudakumba zinokwenzeka. Ngamanye amaxesha, oku kunqongophala kwe-dopamine kunokukhokelela ekuthatheni umngcipheko ngokungeyomfuneko okanye ekubeni likhoboka elilula.

Kutheni i-dopamine incipha emizimbeni yethu?

Kunokubakho izizathu ezahlukeneyo zoku. Makhe sijonge ezona ziphambili.

• Ukonakala kwengqondo: I-Dopamine yikhemikhali eveliswa kwiindawo ezithile zobuchopho bethu. Ngoko ke, ukuba kukho ingozi okanye umonakalo kwiindawo apho i-dopamine iveliswa khona (umzekelo, ukwenzakala entloko), amanqanaba e-dopamine anokwehla.
• Iingxaki zokwamkela imiyalezo: Ngamanye amaxesha imizimba yethu isenokungaphenduli kakuhle kwi-dopamine. Oko kukuthi, ukuba ii-receptors kwiiseli zemithambo-luvo ezifumana imiyalezo ye-dopamine azisebenzi kakuhle, umyalezo ofunyenwe kwi-dopamine awudluli kakuhle nangona ukho.
• Ezinye iimeko zonyango: Kukho ezinye iimeko zonyango ezinxulumene ngqo nokunqongophala kwe-dopamine.
• Umzekelo, abantu abanesifo sikaParkinson balahlekelwa ziiseli zemithambo-luvo kwiindawo ezithile zobuchopho, kwaye amanqanaba e-dopamine nawo ayancipha.
• Enye into kukuba abantu abaxhomekeke kwiziyobisi ezifana ne-cocaine baye bonakalisa ii-dopamine receptors ebuchotsheni babo, nto leyo enciphisa ukuveliswa kwe-dopamine, ngoko ke bafuna iziyobisi ezininzi ukuze bafumane olo lonwabo.

Ziziphi iimpawu ze-dopamine ephantsi?

Xa amanqanaba e-dopamine ehla, unokufumana iimpawu ezahlukeneyo. Usenokuba nawe ukhe wazibona ezi. Ezi mpawu zinokwahluka ukusuka kumntu ukuya komnye, kwaye zixhomekeke kwisizathu.

Iimpawu eziqhelekileyo:

• Ukungakhathali , ukungabikho kwenkuthazo. Ngokungathi akukho "kuqhutywa".
• Ndiziva ndidiniwe nje.
• Ubunzima bokugcina ingqondo yakho igxile (awukwazi ukugxila).
• Ukuhlala uziva ungaphumli , unomsindo, okanye uxhalabile.
• Inyani yokuba awusafumani lonwabo kwizinto owawuzithanda ngaphambili.
• Ukuziva ulusizi okanye udandathekile ; ukuphelelwa lithemba ebomini.
• Umnqweno wesondo ophantsi .
• Ukungalali kakuhle okanye ukuphazamiseka kokulala.

Kukho nezinye iimpawu ezinxulumene neemeko ezithile zempilo:

• Ukungcangcazela kwamalungu omzimba afana nezandla (ingakumbi xa ume ngxi), ukulahleka kokulinganisela, ukuqina, kunye nokushukuma kwemisipha ( ezi zisenokuba ziimpawu zesifo sikaParkinson) .
• Kukho isifo esibizwa ngokuba yi -'Restless Legs Syndrome' , esibangela ukungakhululeki emilenzeni kwaye senze kube nzima ukuma ungashukumi. Sisenokubangelwa kukunqongophala kwe-dopamine.
• Iingxaki zenkumbulo yexesha elifutshane, ubunzima bokwenza imisebenzi yemihla ngemihla, kunye nokungakwazi ukusombulula iingxaki ezilula ( ezi zisenokuba zibangelwa kukutshintsha kwengqondo engqondweni ).
• Ukucaphuka rhoqo, ukungabi nantloni, ixhala, ukulibala, ukuziphatha ngokungxama, kunye nokungakwazi ukuhlela imisebenzi ( ezi zisenokuba ziimpawu zesifo esibizwa ngokuba yi-Attention Deficit Hyperactivity Disorder (ADHD) ).
• Ukuzikhupha eluntwini, ukuphelelwa ziimvakalelo, kunye nokulahlekelwa lulonwabo ( ezi zisenokuba ziimpawu ezithile ze -schizophrenia ).
• Iingxaki zamathumbu, ingakumbi ukuqhinwa okungapheliyo .

Njengoko ubona, zininzi iimpawu zokungabikho kwe-dopamine. Iimpawu onazo ziya kuxhomekeka kwisizathu esiyintloko. Yiyo loo nto kubalulekile ukubona ugqirha ukuze ufumane unobangela ochanekileyo.

Ungazi njani ngokuchanekileyo ukuba une-dopamine ephantsi?

Kukho into ebalulekileyo ekufuneka uyiqonde apha. Ukunqongophala kweDopamine akusiyonto ithethwa ngqo ngugqirha. Oko kukuthi, ugqirha akayi kukunika uxilongo kuba une-dopamine ephantsi. Enyanisweni, oogqirha abavavanye amanqanaba e-dopamine.

Uvavanyo lwegazi lodwa alunakukuxelela okuninzi malunga ne-dopamine. Umzekelo, nangona unokulinganisa amanqanaba e-dopamine egazini lakho, alunakukuxelela indlela ingqondo yakho esabela ngayo kwi-dopamine.

Kunoko, ugqirha wakho uza kwenza izinto ezifana nezi:

• Bakubuza ngembali yakho yezonyango .
• Bakubuza ngendlela ophila ngayo (njengokuba usebenzisa utywala okanye iziyobisi).
• Ndiyaziphulaphula ngenyameko iimpawu zakho.
• Uza kuhlolwa .
• Emva koko, uvavanyo olufunekayo luya kuyalelwa ngokusekelwe kwiimpawu zakho.

Esebenzisa olu lwazi kunye neziphumo zovavanyo, ugqirha uya kugqiba ukuba ngaba unemeko enxulumene nokungabikho kwe-dopamine.

Umzekelo, ukuba ugqirha wakho ukrokrela ukuba unesifo sikaParkinson, unokuyalela uvavanyo lokuhambisa idopamine. Olu luhlobo olukhethekileyo lweskeni. Ngokukodwa, luhlobo lweSingle -Photon Emission Computed Tomography (SPECT) . Oku kubandakanya ukufaka into ene-radioactive (njengedayi) egazini lakho uze uyiskenishe ukuze ubone ukuba ihamba njani iye engqondweni yakho. Ukuba unesifo sikaParkinson, iskeni iya kubonisa ipateni ethile ngenxa yeeseli zemithambo-luvo ezonakeleyo kunye nokuncipha kwedopamine kwiindawo ezithile zobuchopho bakho.

Zinyangwa njani izifo ezinxulumene nokungabikho kwe-dopamine?

Unyango lokungabikho kwe-dopamine luxhomekeke kwisizathu esiyintloko. Makhe sijonge indlela ezinye zeengxaki eziphambili ezinyangwa ngayo.

• Isifo sikaParkinson: Esi sidla ngokuphathwa ngamayeza abizwa ngokuba yi-levodopa . Kwezinye iimeko, kusetyenziswa ii-dopamine agonists , ezifana nePramipexole (Mirapex®) , Ropinirole (Requip®) , okanye iRotigotine (Neupro®) . Ezi dopamine agonists zisebenza njenge-dopamine, zibangela ukuba iiseli zemithambo-luvo ziphendule ngendlela efanayo ne-dopamine.
• I-Restless legs syndrome: Le meko ikwanyangwa ngee-dopamine agonists ezikhankanyiweyo ngaphambili iPramipexole (Mirapex®), iRopinirole (Requip®), okanye iRotigotine (Neupro®).
• Uxinzelelo: Xa kunyangwa uxinzelelo, amayeza abizwa ngokuba yi -Selective Serotonin Reuptake Inhibitors (SSRIs) , anje ngeFluoxetine (Prozac®), anokunikwa. La mayeza achaphazela zombini ii-neurotransmitters i-serotonin kunye ne-dopamine, elungisa umsebenzi wazo.
• Ingxaki Yokungakwazi Ukuqwalasela Izinto Ezininzi (ADHD): Le meko inokunyangeka ngamayeza anjengeMethylphenidate (Concerta®, Ritalin®) . La mayeza andisa umsebenzi we-dopamine.

Ngaba kunokwenzeka ukunyusa amanqanaba e-dopamine ngokwendalo, ngaphandle kwamayeza?

Ukuba ucinga ukuba amanqanaba akho e-dopamine aphantsi, into yokuqala ekufuneka uyenze kukubona ugqirha . Usenokuba nesifo esinyangekayo esinxulumene nokungabikho kwe-dopamine. Ukuba awuqinisekanga, ungazama iindlela zendalo zokunyusa amanqanaba akho e-dopamine. Kodwa khumbula ukuba kufuneka uphando oluthe kratya malunga nendlela ukutya neziselo ezichaphazela ngayo ii-neurotransmitters ezifana ne-dopamine.

Ukutya okunceda ekuveliseni i-dopamine:

• Yitya ukutya okutyebileyo kwi-magnesium kunye ne-tyrosine. Ezi zezona zithako zisisiseko ezifunekayo ukwenza i-dopamine. I-Tyrosine yi-amino acid. Ifunxwa emzimbeni ize iye engqondweni apho iguqulwa ibe yi-dopamine.
• Ukutya ekuthiwa kuyandisa i-dopamine zezi: inkukhu, ii-almond, ii-apile, ii-avokhado, iibhanana, i-beetroot, itshokholethi (itshokholethi emnyama ingcono), imifuno eluhlaza, iti eluhlaza, iimbotyi zelima, i-oatmeal, ii-orenji, imbewu ye-chia, imbewu yesesame, imbewu yethanga, iitumato, i-turmeric, i-watermelon, kunye nengqolowa.

Zibandakanye kwizinto ezikwenza wonwabe kwaye uphumle:

• Izinto ezinje zicingelwa ukuba ziyawanyusa amanqanaba e-dopamine. Imizekelo ibandakanya: ukuzilolonga, ukucamngca, ukwenza i-yoga, ukufumana i-massage, ukudlala nesilwanyana sasekhaya, ukuhambahamba kwindalo, okanye ukufunda incwadi.

"Khawucinge nje, uvuyo oluvayo xa umamele ingoma oyithandayo, okanye xa uhleka kwaye uncokola nomhlobo olungileyo? Ezo zizinto ezinceda ekwandiseni i-dopamine. Ngoko fumana ixesha lezinto ezikwenza wonwabe kwaye uzonwabele."

Ziziphi izongezo ezonyusa amanqanaba e-dopamine?

Kukwakho nezongezo ezithi zinceda ekonyuseni amanqanaba e-dopamine. Nangona kunjalo, kubaluleke kakhulu ukufuna iingcebiso zonyango ngaphambi kokuba uzisebenzise. Musa ukuzisebenzisa ngaphandle kokuthetha nogqirha.

Ezinye zezi:

• I-Tyrosine: I-Tyrosine yi-amino acid yendalo. I-Dopamine yenziwe nge-tyrosine.
• I-L-theanine: Le yenye into enceda ekuveliseni i-dopamine.
• I-Vitamin D, i-B5 kunye ne-B6: Ezi vithamini zibalulekile ekwenzeni i-dopamine.
• Ii-Omega-3 fatty acids (ii-Omega-3 fatty acids ezibalulekileyo) .
• I-Magnesium `(iMagnesium)` .

Yintoni enye ekufuneka siyazi malunga nokungabikho kwe-dopamine?

Amanqanaba aphantsi e-dopamine awanakujongwa ngendlela emnyama nemhlophe. Oko kukuthi, le yingongoma enzima kakhulu. Into ebalulekileyo kukuba amanqanaba aphantsi e-dopamine awabangeli ngqo isifo. Oko kukuthi, kukho unxibelelwano, kodwa i-dopamine ephantsi ayibangeli ngqo isifo.

Enye into eyinkimbinkimbi ngakumbi ziingcamango zesizathu kunye nokunxibelelana. Umzekelo, kufunyenwe ukuba abantu abanamanqanaba aphantsi e-dopamine banamathuba amaninzi okutyeba okanye ukutyeba kakhulu. Kwakhona kwaziwa ukuba ukutya esikutyayo kunye nomthambo esiwenzayo kuyayichaphazela indlela ingqondo yethu esebenzisa ngayo i-dopamine.

Kodwa umbuzo ngulo, ngaba kungenxa yemikhwa emibi yokutya (ukutya okungayongezi i-dopamine) kunye nokungabikho komdla wokwenza umthambo okwenza amanqanaba e-dopamine aphantsi? Okanye, ngaba kungenxa yamanqanaba aphantsi e-dopamine engqondweni ukuba "inkqubo yolonwabo" (inkqubo yomvuzo) isebenze kwaye siziva ngathi sidla ukutya okungenamsoco kwaye singazilolongi? Oku kufana nombuzo wenkukhu okanye iqanda.

Okokugqibela, akukho neurotransmitter enye esebenza yodwa. Umzekelo, iDopamine isebenza ngokusondeleyo kakhulu neSerotonin. Ngoko ke, ukuqonda ezi neurotransmitters kunzima kakhulu.

Ngoko ke, zeziphi izinto ekufuneka sizikhumbule kuzo zonke ezi zinto?

Kulungile, ndiyathemba ukuba ufumene into ethile koko sithethe ngako. Masikukhumbuze ngezinto ezibaluleke kakhulu kwakhona.

• Ukunqongophala kwe-dopamine kunokuchaphazela impilo yakho yomzimba neyengqondo. Iimeko ezininzi, eziquka isifo sikaParkinson, i-restless legs syndrome, ukudakumba, i-schizophrenia , kunye ne-ADHD, zinxulunyaniswa namanqanaba aphantsi e-dopamine.
• Kukho unyango olunokunceda ukulawula ezi meko. Kwakhona, nangona ungazama iindlela zendalo zokunyusa amanqanaba e-dopamine, kubalulekile ukuthetha nogqirha wakho ngaphambi kokuba wenze nantoni na.
• Ukuba unale mpawu, ungoyiki okanye ube neentloni ukuya kugqirha. Baza kukunceda ufumane unobangela kwaye bakuxelele kanye into omawuyenze.
• Khumbula, awuwedwa, kwaye akukaze kube kudala ukucela uncedo. Eyona nto ibalulekileyo kukunyamekela impilo-ntle yakho yengqondo neyomzimba.

I- Dopamine, ukungabikho kwe-dopamine, ingqondo, ii-neurotransmitters, isifo sikaParkinson, ukudakumba, ulonwabo, impilo yengqondo, i-ADHD