Masifunde yonke into malunga ne-serotonin, echaphazela ulonwabo lwakho.

Ngaba ngamanye amaxesha uziva ulusizi okanye uxhalabile? Okanye awukwazi ukulala kakuhle? Ngaba uphelelwa ngumdla wokutya? Isixhobo esincinci sekhemikhali emzimbeni wakho sisenokuba sibandakanyeka kwezi zinto. Siza kuthetha ngomnye umntu onjalo namhlanje. Loo nto yi-serotonin.

Yintoni i-serotonin?

Kulungile, masiqale sijonge ukuba yintoni i-serotonin. Ngamafutshane, i-serotonin yikhemikhali ebalulekileyo emizimbeni yethu. Ngokuchanekileyo, ibizwa ngokuba yi -neurotransmitter , engumthunywa wekhemikhali othwala imiyalezo phakathi kwemithambo-luvo. Ikwanalo nelinye igama, i-5-hydroxytryptamine okanye i-5-HT. Kwakhona, i-serotonin yinto esebenza njenge-hormone.

Cinga ngako oku, kufuneka utshintshiselane imiyalezo phakathi kweeseli zemithambo-luvo ezingaphakathi kwengqondo yakho (leyo yiNkqubo yeNervous ephakathi) kunye nomzimba wakho wonke (leyo yiNkqubo yeNervous ejikeleze i-Peripheral). Yiloo nto inceda ngayo i-serotonin. Ziimiyalezo zeekhemikhali ezixelela imizimba yethu indlela yokusebenza.

Okumangalisayo kukuba, uninzi lwe-serotonin emizimbeni yethu, malunga ne-90%, ifumaneka emathunjini ethu (inkqubo yokugaya ukutya). Ukusuka apho, ifunxwa egazini kwaye ifunxwe ziiplatelets zegazi. Yinto encinci kuphela, malunga ne-10%, eveliswa engqondweni.

Le serotonin yenziwe nge-amino acid ebalulekileyo ebizwa ngokuba yi-tryptophan . I-Essential ithetha ukuba imizimba yethu ayinakukwazi ukuyenza, kufuneka siyifumane ekutyeni esikutyayo. Uyayazi?

Yintoni eyenziwa yi-serotonin emizimbeni yethu?

Ngoku mhlawumbi uyaqonda ukuba yintoni i-serotonin. Ngoko ke makhe sijonge umsebenzi obalulekileyo owenziwa yile khemikhali incinci emizimbeni yethu. I-Serotonin ibandakanyeka kwizinto ezininzi emizimbeni yethu.

Impembelelo kwimo yengqondo

Le yeyona nto iphambili abantu abaninzi abayaziyo xa bethetha nge-serotonin. I-Serotonin inceda kakhulu ekulawuleni iimvakalelo zethu . Abanye abantu bayibiza ngokuba yi-'happy hormone' emzimbeni. Xa amanqanaba e-serotonin elungile, uziva uzolile, wonwabile, uzinzile engqondweni , kwaye ukwazi ukugxila. Nangona kunjalo, ukuba eli nqanaba le-serotonin liyehla, iingxaki zengqondo ezifana nokudakumba kunye nokuxhalaba zinokwenzeka. Ubusazi ukuba amayeza amaninzi ezifo ezifana nokudandatheka kunye nokuxhalaba asebenza ngokunyusa amanqanaba e-serotonin engqondweni?

Inceda ekugayeni ukutya

Nditshilo ngaphambili ukuba uninzi lwe-serotonin emizimbeni yethu lusemathunjini ethu. Yiyo loo nto i-serotonin inceda ekulawuleni inkqubo yokugaya ukutya nokukhusela amathumbu ethu. Khawuthelekelele, ukuba utya into embi, okanye ukuba kukho into enobuthi engene esiswini sethu, amathumbu ethu anokunyusa ukukhutshwa kwe-serotonin aze asincede ukuba sizisuse ngokukhawuleza ezo zinto emizimbeni yethu. Kwakhona, i-serotonin idlala indima encinci ekunciphiseni umnqweno wethu wokutya xa sisitya.

Inxulumene nesicaphucaphu

Ngaba wakha waziva unesicaphucaphu? I-Serotonin nayo ibandakanyeka koku. Isicaphucaphu senzeka xa i-serotonin ikhutshwa emathunjini ngokukhawuleza kunokuba inokugaywa. Xa esi sithunywa sekhemikhali sisiya engqondweni, siziva sinesicaphucaphu. Amayeza amaninzi amiselweyo ukunciphisa isicaphucaphu nokuhlanza ajolise kwii-receptor ezithile ze-serotonin engqondweni.

Impembelelo ekulaleni

Ukulala kakuhle kubalulekile ukuze ube nobomi obusempilweni. Umgangatho wokulala kwakho, oko kukuthi, ukuba ulala kakuhle kangakanani kwaye ixesha elingakanani, uphenjelelwa yi-serotonin, kunye ne-dopamine (enye i-neurotransmitter). Ayipheleli apho, kodwa ingqondo ikwafuna i-serotonin ukwenza i-melatonin, i-hormone elawula umjikelo wethu wokulala nokuvuka.

Ukuphilisa amanxeba

Xa ufumana inxeba elincinci, ukopha kuyayeka emva kwexesha elithile. Kulapho ke i-serotonin inceda khona. I-Serotonin ikhutshwa kwiiplatelets ezisegazini lethu, inceda inxeba ukuba liphole. Ikwabangela ukuba imithambo yegazi emincinci (ii-arterioles) emzimbeni inciphe, inciphise ukuhamba kwegazi kwaye incede ukujiya kwegazi. Le yinkqubo ebaluleke kakhulu ekuphilisweni kwenxeba.

Ukunceda amathambo abe sempilweni

Amanqanaba eSerotonin anokunceda ukugcina amathambo ethu eqinile. Kodwa nantsi into. Ukuba amanqanaba e-serotonin emathunjini ayanda ngokuthe ngqo , kufunyenwe ukuba inokukhokelela kumathambo abuthathaka, ukwaphuka kwamathambo, kunye neemeko ezifana ne-osteoporosis . Ngoko ke ukulinganisela kubalulekile.

Ngempilo yesondo

Umnqweno wesondo nawo uphenjelelwa yi-serotonin kunye ne-dopamine. Ezi zizinto ezintsonkothileyo kakhulu, kwaye zihlobene.

Kuthekani ukuba amanqanaba e-serotonin ayancipha?

Ngoku mhlawumbi uyaqonda ukubaluleka kwe-serotonin. Ngoko ke khawucinge ngeengxaki ezinokuvela ukuba eli nqanaba le-serotonin liyehla emzimbeni. Ukunqongophala kwe-serotonin kunokunxulunyaniswa nezifo ezininzi. Nazi imizekelo embalwa:

• Ukudakumba kunye nezinye iingxaki zeemvakalelo
• Ixhala
• Iingxaki zokulala
• Iingxaki zokugaya ukutya
• Iingcinga okanye ukuziphatha kokuzibulala
• Isifo Sokuxhalaba Okugqithisileyo (OCD)
• Ingxaki Yoxinzelelo Emva Kwengozi (PTSD)
• Iingxaki zoloyiko
I-Schizophrenia
• Iintlobo ngeentlobo ze-phobias

Kodwa into enye ekufuneka uyikhumbule kukuba izazinzulu zisafunda lukhulu nge-serotonin kunye nendlela echaphazela ngayo izifo. Ngoko ke akuqinisekwanga ngokupheleleyo ukuba konke oku kungenxa yokungabikho kwe-serotonin, kodwa kukho unxibelelwano olukhulu.

Zithini izizathu zokuba i-serotonin iphantsi?

Akukho sizathu sinye kuphela sokuba amanqanaba e-serotonin ehle. Oku kudla ngokubangelwa zizinto ezahlukeneyo. Ngokwenyani, amanqanaba e-serotonin anokwehla ngenxa yezi zinto zilandelayo:

• Umzimba wakho awuvelisi i-serotonin eyaneleyo.
• Umzimba wakho awusebenzisi i-serotonin ngokufanelekileyo. Oku kunokwenzeka ukuba awunazo ii-serotonin receptors ezaneleyo emzimbeni wakho, okanye ukuba ii-receptor onazo azisebenzi ngokufanelekileyo.

Indlela yokunyusa amanqanaba e-serotonin emzimbeni?

Kaloku, ngoku umbuzo ngulo, ukuba i-serotonin iphantsi, singenza ntoni ukuze siyinyuse? Ngethamsanqa, kukho izinto ezimbalwa esinokuzama.

Ukutya okune-tryptophan

Uyakhumbula ukuba benditshilo ngaphambili ukuba i-serotonin yenziwe nge-amino acid tryptophan? Ngoko ke, ungazama ukunyusa amanqanaba akho e-serotonin ngokutya ukutya okuninzi okuqulethe i-tryptophan. Zithini ezi zinto zokutya?

• Islamoni
• Amaqanda
• Itshizi
• Thekhi
• I-Tofu
• Ipanapula
• Amantongomane, ii-oats kunye nembewu

Kodwa nantsi into. Ukutya ukutya okune-tryptophan akunyusi ngokuzenzekelayo amanqanaba e-serotonin. Yinkqubo enzima kancinci. Imizimba yethu ifuna ii-carbohydrates ukuze ikhuphe i-insulin. I-insulin yiyo enceda ii-amino acids ukuba zifunxwe. Emva koko, nangona i-tryptophan ingena egazini, kufuneka ikhuphisane nezinye ii-amino acids ukuze ifunxwe engqondweni. Izazinzulu zisaphanda oku, kanye indlela ukutya okune-tryptophan okunyusa ngayo amanqanaba e-serotonin.

Ukukhanya kwelanga

Uyakhumbula xa imeko yakho itshintshatshintsha, ingakumbi ngeeyure ezimnyama zonyaka? Ibizwa ngokuba yiSeasonal Affective Disorder (SAD) . Ukungafumani ilanga elaneleyo kunokuba yimbangela. Zama ukufumana ubuncinane imizuzu eli-10-15 yokukhanya kwelanga ngosuku. Oku akunyusi nje kuphela i-serotonin, kodwa kwanamanqanaba e-vitamin D. Ukuba uhlala kwindawo engenalanga lininzi, ungacinga ngento efana nonyango lokukhanya.

Izongezo

Kuthiwa ezinye izongezo zokutya kunye nezongezo zemifuno zonyusa amanqanaba e-serotonin.

• Izongezo zokutya: iTryptophan, iiprobiotics, kunye neSAMe.
• Izongezo zezityalo: Izinto ezifana ne-ginseng, i-St. John's wort, i-Syrian rue, kunye ne-nutmeg.

Kodwa ngokuqinisekileyo kufuneka udibane nogqirha ngaphambi kokusebenzisa ezo zongezo, kuba azisebenzi kuwo wonke umntu kwaye zinokubangela iziphumo ebezingalindelekanga.

Ukuzilolonga kunye nokuphila kakuhle kwengqondo

Ukuzilolonga rhoqo kuye kwangqinwa ukuba kunyusa amanqanaba e-serotonin. Malunga nemizuzu engama-30, iintsuku ezintlanu ngeveki.Ukwenza umthambo we-aerobic, kunye nokuqeqesha amandla iintsuku ezimbini ngeveki, kulungile ekuphuculeni imeko yengqondo kunye nempilo yentliziyo. Kwakhona, ukunciphisa uxinzelelo kunokunceda ukulinganisela amanqanaba e-serotonin. Izinto ezifana nokucamngca kunye ne-yoga zinokunceda koku.

Amayeza okunyusa amanqanaba e-serotonin

Ngenxa yokuba i-serotonin ibandakanyeka kwizifo ezininzi, ishishini lamayeza liphuhlisa amayeza ajolise kwi-serotonin okanye ii-serotonin receptors. Nazi ezinye zezona ziyobisi ziphambili ezonyusa amanqanaba e-serotonin:

Iindidi ezahlukeneyo zemithi yokudakumba zisebenza ngokuthintela ukuphinda kuthathwe kunye nokurisayikilishwa kwe-serotonin, nto leyo eshiya i-serotonin engaphezulu engqondweni. Ezi ziintlobo zamayeza asebenza ngolu hlobo:

• IiSelective Serotonin Reuptake Inhibitors (SSRIs) (umz. iParoxetine [Paxil®])
• IiSerotonin-Norepinephrine Reuptake Inhibitors (iiSNRI) (umz., iVenlafaxine [Effexor®])
• IiTricyclic Antidepressants (TCAs) (umz. iAmitriptyline [Elavil®])

Olunye uhlobo lwe-antidepressant yi -monoamine oxidase inhibitors (ii-MAOI) (umz. iPhenelzine [iNardil®]). Ezi zisebenza ngokuthintela i-enzyme ephula i-serotonin.

Ukongeza, amanye amayeza amaninzi anyusa amanqanaba e-serotonin. Imizekelo ibandakanya ii-triptans zentloko ebuhlungu, ii-opioid painkillers, izithinteli zokukhwehlela ezine-dextromethorphan, kunye namayeza okulwa nesicaphucaphu.

Eyona nto ibalulekileyo kukuba ungaze usebenzise naliphi na kula mayeza, utshintshe umthamo, okanye uyeke ukuwasebenzisa ngaphandle kwengcebiso kagqirha. Ukwenza njalo kunokubangela iingxaki ezinkulu.

Iingxaki ezibangelwa kukwanda kwe-serotonin

Kanye njengokuba iingxaki zivela xa amanqanaba e-serotonin ehla, kunjalo nokunyuka ngokuthe ngqo kwamanqanaba e-serotonin. Oku kubizwa ngokuba yi -serotonin syndrome . Oku kwenzeka rhoqo xa umthamo weyeza elinyusa i-serotonin unyuswa, okanye xa kuthathwa elinye iyeza elinyusa i-serotonin ngaxeshanye.

Iimpawu eziphambili zoku zingaba:

• Uloyiko
• Ukubila okugqithisileyo
• Ukudideka
• Ukungazinzi
• Igazi elonyukayo
• Ukushukuma kwemisipha
• Urhudo

Ukuba isifo siyaqhubeka, iimpawu ezinzima ezifana nomkhuhlane ophezulu, ukuxhuzula, ukulahlekelwa zingqondo, kunye nokubetha kwentliziyo okungaqhelekanga kunokwenzeka.

I-Serotonin Syndrome yimeko eyingozi. Ukuba inzima kakhulu, inokuba yingozi ebomini ukuba ayiqatshelwa kwaye ayinyangwa ngokukhawuleza.Ngoko ke, kubalulekile ukuqaphela oku xa uqala iyeza elitsha, ingakumbi elichaphazela i-serotonin.

Yintoni umahluko phakathi kwe-serotonin kunye ne-dopamine?

Xa uthetha nge-serotonin, kusenokwenzeka ukuba ukhe weva nge-dopamine (ekwaziwa ngokuba yi-neurotransmitter). Zombini zii-neurotransmitters, ezizizithunywa zeekhemikhali ezithwala imiyalezo phakathi kwemithambo-luvo. Zombini zikwabizwa ngokuba 'zii-happy hormones' kuba zombini zinxulumene neemvakalelo zethu kunye nolonwabo lwethu.

• I-Serotonin inxulunyaniswa nolonwabo, ukugxila, kunye nokuzola.
• I-Dopamine inxulunyaniswa nomvuzo kunye nenkuthazo.

Zombini ezi zinto zinxulumene nezifo zengqondo ezifana nokudakumba.

Kodwa kukwakho umahluko phakathi kwezi zimbini. I-Dopamine ilawula iintshukumo zomzimba wethu kunye nokulungelelaniswa kwazo. I-Serotonin inceda ekulawuleni ukugaywa, ukusebenza kwamathumbu, kunye nomdla wokutya. Xa i-dopamine isenza sizive silambile, i-serotonin iyawunciphisa loo mvakalelo. I-Dopamine igcinwa kakhulu engqondweni, ngelixa i-serotonin igcinwa kakhulu emathunjini.

Ngamanye amaxesha ezi neurotransmitters zimbini ziyasebenzisana ukugcina ibhalansi yeekhemikhali zomzimba. Ngamanye amaxesha ukungalingani kwenye kunokukhokelela ekuveliseni kakhulu kwenye. Ukuba enye kwezi zimbini iyanda okanye iyancipha ngokuthe ngqo , iimpawu zomzimba nezengqondo zinokubakho.

Okokugqibela, khumbula

Kulungile, ngoko ke sithethe kakhulu nge-serotonin namhlanje, akunjalo? Njengoko ubona, i-serotonin yi-neurotransmitter edlala indima ebalulekileyo kwimisebenzi emininzi ebalulekileyo yomzimba, kubandakanya isimo sethu sengqondo, ukulala, ukutya, ixhala, ukugaya ukutya, ukujiya kwegazi, kunye nomnqweno wesondo .

Ukuba unesifo esichaphazela i-serotonin, okanye siyachaphazeleka, kubaluleke kakhulu ukuthetha nogqirha wakho ngaso kwaye ufunde yonke into ekufuneka uyazi malunga ne-serotonin.

Kwakhona, ukuze uphephe utshintsho kumanqanaba akho e-serotonin kunye nokunciphisa umngcipheko wokusebenzisana namayeza, musa ukuyeka ukuthatha amayeza, utshintshe idosi, okanye uqale naziphi na izongezo zokutya okanye zemifuno ngaphandle kokuthetha nogqirha wakho kuqala. Landela imiyalelo kagqirha wakho rhoqo. Emva koko unokuhlala usempilweni kwaye wonwabile!

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I- Serotonin, imeko yeemvakalelo, ukudakumba, ixhala, ukulala, ukugaya ukutya, i-tryptophan, i-neurotransmitter, i-happy hormone, i-serotonin syndrome