Ake sifunde konke mayelana ne-serotonin, ethinta injabulo yakho.

Ingabe ngezinye izikhathi uzizwa udangele noma ukhathazekile? Noma awukwazi ukulala kahle? Ingabe uphelelwa yisifiso sokudla? Isithunywa esincane samakhemikhali emzimbeni wakho singase sihileleke kulezi zinto. Sizokhuluma ngomuntu oyedwa onjalo namuhla. Lowo yi-serotonin.

Iyini i-serotonin?

Kulungile, ake siqale sibheke ukuthi iyini i-serotonin. Kalula nje, i-serotonin iyikhemikhali ebalulekile emizimbeni yethu. Ukuze kube sobala, ibizwa ngokuthi i -neurotransmitter , okuyi-chemical messenger ethwala imiyalezo phakathi kwezinzwa. Iphinde ibe nelinye igama, i-5-hydroxytryptamine noma i-5-HT. Futhi, i-serotonin yinto esebenza njenge-hormone.

Cabanga ngakho, udinga ukushintshana imiyalezo phakathi kwamangqamuzana ezinzwa angaphakathi kobuchopho bakho (leyo yi-Central Nervous System) kanye nomzimba wakho wonke (leyo yi-Peripheral Nervous System). Yilokho i-serotonin esiza ngakho. Yile miyalezo yamakhemikhali etshela imizimba yethu ukuthi isebenze kanjani.

Ngokumangalisayo, iningi le-serotonin emizimbeni yethu, cishe u-90%, litholakala emathunjini ethu (uhlelo lokugaya ukudla). Ukusuka lapho, limuncwa egazini bese limuncwa ama-platelet egazi. Inani elincane kuphela, cishe u-10%, likhiqizwa ebuchosheni.

Le serotonin yenziwe nge-amino acid ebalulekile ebizwa ngokuthi i-tryptophan . Okubalulekile kusho ukuthi imizimba yethu ayikwazi ukuyenza, kufanele siyithole ekudleni esikudlayo. Uyakwazi?

Yini eyenziwa yi-serotonin emizimbeni yethu?

Manje cishe usuyaqonda ukuthi iyini i-serotonin. Ngakho ake sibheke umsebenzi obalulekile owenziwa yilesi sithunywa samakhemikhali esincane ngaphakathi emizimbeni yethu. I-Serotonin ihilelekile ezintweni eziningi emizimbeni yethu.

Umphumela esimweni sengqondo

Lena yinto eyinhloko abantu abaningi abayaziyo uma bekhuluma nge-serotonin. I-Serotonin isiza kakhulu ekulawuleni imizwa yethu . Abanye abantu bayibiza nangokuthi 'i-hormone yenjabulo' emzimbeni. Uma amazinga e-serotonin elungile, uzizwa uzolile, ujabule, uzinzile engqondweni , futhi ukwazi ukugxila. Kodwa-ke, uma leli zinga le-serotonin lehla, izinkinga zengqondo ezifana nokucindezeleka nokukhathazeka zingavela. Ubuwazi ukuthi imithi eminingi yezifo ezifana nokucindezeleka nokukhathazeka isebenza ngokwandisa amazinga e-serotonin ebuchosheni?

Kusiza ekugayeni ukudla

Ngishilo ngaphambili ukuthi iningi le-serotonin emizimbeni yethu lisemathunjini ethu. Yingakho i-serotonin isiza ekulawuleni inqubo yokugaya ukudla nokuvikela amathumbu ethu. Cabanga nje, uma udla into embi, noma uma into enobuthi ingena esiswini sethu, amathumbu ethu angakhuphula ukukhishwa kwe-serotonin futhi asisize sisuse lezo zinto ngokushesha emizimbeni yethu. Futhi, i-serotonin idlala indima encane ekunciphiseni isifiso sethu sokudla lapho sidla.

Okuhlobene nesicanucanu

Wake wazizwa unesicanucanu? I-Serotonin nayo ihilelekile kulokhu. Isicanucanu senzeka lapho i-serotonin ikhishwa emathunjini ngokushesha kunokuba ingagaywa. Lapho lesi sithunywa samakhemikhali siya ebuchosheni, sizizwa sinesicanucanu. Imithi eminingi enikezwayo yokunciphisa isicanucanu nokuhlanza ihlose ama-receptor athile e-serotonin ebuchosheni.

Umthelela ekulaleni

Ukulala kahle kubalulekile empilweni enempilo. Ikhwalithi yokulala kwakho, okungukuthi, ukuthi ulala kahle kangakanani nokuthi ulala isikhathi esingakanani, ithonywa yi-serotonin, kanye ne-dopamine (esinye i-neurotransmitter). Akukhona lokho kuphela, kodwa nobuchopho budinga ne-serotonin ukuze benze i-melatonin, i-hormone elawula umjikelezo wethu wokulala nokuvuka.

Ukwelapha amanxeba

Uma uthola isilonda esincane, ukuphuma kwegazi kuyaphela ngemva kwesikhashana. Yilapho i-serotonin isiza khona. I-Serotonin ikhishwa kuma-platelet egazini lethu, isiza inxeba ukuthi liphole. Iphinde ibangele ukuthi imithambo yegazi emincane (ama-arterioles) emzimbeni inciphe, inciphise ukugeleza kwegazi futhi isize ukujiya kwegazi. Lena inqubo ebaluleke kakhulu ekwelapheni inxeba.

Ukuze amathambo abe nempilo enhle

Amazinga e-serotonin angasiza ekugcineni amathambo ethu eqinile. Kodwa nansi into. Uma amazinga e-serotonin emathunjini enyuka ngqo , kutholakale ukuthi angaholela emathanjeni abuthakathaka, ekuqhekekeni, nasezimweni ezifana ne-osteoporosis . Ngakho-ke ibhalansi ibalulekile.

Ngempilo yocansi

Isifiso socansi sithonywa yi-serotonin kanye ne-dopamine. Lezi yizinto eziyinkimbinkimbi kakhulu, futhi zihlobene.

Kwenzekani uma amazinga e-serotonin ehla?

Manje cishe usuyaqonda ukuthi i-serotonin ibaluleke kangakanani. Ngakho cabanga ukuthi yiziphi izinkinga ezingavela uma leli zinga le-serotonin lehla emzimbeni. Ukuntuleka kwe-serotonin kungahlotshaniswa nezifo eziningi. Nazi izibonelo ezimbalwa:

• Ukucindezeleka kanye nezinye izinkinga zemizwa
• Ukukhathazeka
• Izinkinga zokulala
• Izinkinga zokugaya ukudla
• Imicabango noma ukuziphatha kokuzibulala
• Isifo Sokucindezeleka Okungapheli (OCD)
• Isifo Sokucindezeleka Ngemva Kokuhlukumezeka (PTSD)
• Izinkinga zokwesaba
I-Schizophrenia
• Ukwesaba Okuhlukahlukene

Kodwa into eyodwa okufanele uyikhumbule ukuthi ososayensi basafunda okuningi nge-serotonin nokuthi ithinta kanjani izifo. Ngakho-ke akuqiniseki ngokuphelele ukuthi konke lokhu kungenxa yokuntuleka kwe-serotonin, kodwa kukhona ukuxhumana okukhulu.

Yiziphi izimbangela ze-serotonin ephansi?

Akukhona nje isizathu esisodwa sokuthi amazinga e-serotonin ehle. Ngokuvamile kubangelwa yinhlanganisela yezici. Ngobuchwepheshe, amazinga e-serotonin angehla ngenxa yalokhu:

• Umzimba wakho awukhiqizi i-serotonin eyanele.
• Umzimba wakho awusebenzisi i-serotonin ngendlela efanele. Lokhu kungenzeka uma ungenawo ama-serotonin receptors anele emzimbeni wakho, noma uma ama-receptor onawo engasebenzi kahle.

Indlela yokwandisa amazinga e-serotonin?

Nokho, manje umbuzo uwukuthi, uma i-serotonin iphansi, yini esingayenza ukuze siyikhulise? Ngenhlanhla, kunezinto ezimbalwa esingazizama.

Ukudla okuqukethe i-tryptophan

Uyakhumbula ukuthi ngasho kanjani ngaphambilini ukuthi i-serotonin yenziwa nge-amino acid tryptophan? Ngakho-ke, ungazama ukwandisa amazinga akho e-serotonin ngokudla ukudla okwengeziwe okuqukethe i-tryptophan. Kuyini lokhu kudla?

• Uhlobo lwenhlanzi
• Amaqanda
• Ushizi
• igalikuni
• I-Tofu
• Uphayinaphu
• Amantongomane, ama-oats kanye nembewu

Kodwa nansi into. Ukudla ukudla okuqukethe i-tryptophan akukhulisi amazinga e-serotonin ngokuzenzakalelayo. Kuyinqubo eyinkimbinkimbi kancane. Imizimba yethu idinga ama-carbohydrate ukuze ikhiphe i-insulin. I-insulin yiyo esiza ama-amino acid ukuthi amunceke. Ngemuva kwalokho, noma i-tryptophan ingena egazini, kufanele incintisane namanye ama-amino acid ukuze imunceke ebuchosheni. Ososayensi basacwaninga ngalokhu, ukuthi ukudla okuqukethe i-tryptophan kukhulisa kanjani amazinga e-serotonin.

Ukukhanya kwelanga

Uyakhumbula ukuthi isimo sakho sengqondo sivele siphazamiseke nini, ikakhulukazi ngezikhathi zobumnyama kakhulu zonyaka? Kubizwa ngokuthi i-Seasonal Affective Disorder (SAD) . Ukungatholi ilanga elanele kungaba yimbangela. Zama ukuthola okungenani imizuzu eyi-10-15 yokukhanya kwelanga ngosuku. Lokhu akugcini nje ngokukhulisa i-serotonin, kodwa futhi namazinga e-vitamin D. Uma uhlala endaweni engenakukhanya kwelanga okuningi, ungase ucabangele okuthile okufana nokwelashwa kokukhanya.

Izithasiselo

Ezinye izithasiselo zokudla kanye nezithasiselo zamakhambi kuthiwa zandisa amazinga e-serotonin.

• Izithako zokudla: i-Tryptophan, ama-probiotic, kanye ne-SAMe.
• Izithasiselo zemithi: Izinto ezifana ne-ginseng, i-St. John's wort, i-Syrian rue, kanye ne-nutmeg.

Kodwa kufanele nakanjani uthintane nodokotela ngaphambi kokusebenzisa izithasiselo ezinjalo, ngoba azisebenzi kuwo wonke umuntu futhi zingadala imiphumela emibi.

Ukuzivocavoca kanye nenhlalakahle yengqondo

Ukuzivocavoca njalo kuye kwafakazelwa ukuthi kwandisa amazinga e-serotonin. Cishe imizuzu engama-30, izinsuku ezinhlanu ngesonto.Ukwenza ukuzivocavoca nge-aerobic, kanye nokuqeqesha amandla izinsuku ezimbili ngesonto, kuhle kakhulu ekuthuthukiseni isimo sengqondo kanye nempilo yenhliziyo. Futhi, ukunciphisa ukucindezeleka kungasiza ekulinganiseni amazinga e-serotonin. Izinto ezifana nokuzindla kanye ne-yoga zingasiza ngalokhu.

Imithi ekhulisa amazinga e-serotonin

Ngenxa yokuthi i-serotonin ihilelekile ezifweni eziningi, imboni yezemithi ithuthukisa imithi ehlose ama-receptor e-serotonin noma e-serotonin. Nazi ezinye zezidakamizwa eziyinhloko ezandisa amazinga e-serotonin:

Izinhlobo ezahlukene zemithi yokucindezeleka zisebenza ngokuvimbela ukuthathwa kabusha kanye nokusetshenziswa kabusha kwe-serotonin, okushiya i-serotonin eningi ebuchosheni. Lezi yizinhlobo zemithi esebenza ngale ndlela:

• Ama-Selective Serotonin Reuptake Inhibitors (SSRIs) (isib. i-Paroxetine [Paxil®])
• Ama-Serotonin-Norepinephrine Reuptake Inhibitors (ama-SNRI) (isib., i-Venlafaxine [Effexor®])
• Ama-Tricyclic Antidepressants (TCAs) (isib. i-Amitriptyline [Elavil®])

Olunye uhlobo lwe-antidepressant yi -monoamine oxidase inhibitors (MAOIs) (isb. i-Phenelzine [Nardil®]). Lokhu kusebenza ngokuvimbela i-enzyme ephula i-serotonin.

Ngaphezu kwalokho, eminye imithi eminingi inyusa amazinga e-serotonin. Izibonelo zifaka phakathi ama-triptan ekhanda, ama-opioid painkillers, ama-cough suppressants aqukethe i-dextromethorphan, kanye nemithi yokulwa nesicanucanu.

Into ebaluleke kakhulu ukuthi akufanele neze usebenzise noma yimuphi wale mithi, ushintshe umthamo, noma uyeke ukuyithatha ngaphandle kweseluleko sikadokotela. Ukwenza kanjalo kungabangela izinkinga ezinkulu.

Izinkinga ezibangelwa ukwanda kwe-serotonin

Njengoba nje izinkinga ziphakama lapho amazinga e-serotonin ehla, nokwenyuka okuqondile kwamazinga e-serotonin kwenzeka. Lokhu kubizwa ngokuthi i-serotonin syndrome . Lokhu kuvame ukwenzeka lapho umthamo womuthi okhulisa i-serotonin ukhushulwa, noma lapho kuthathwa omunye umuthi okhulisa i-serotonin ngesikhathi esifanayo.

Izimpawu eziyinhloko zalokhu kungaba:

• Ukuthuthumela
• Ukujuluka ngokweqile
• Ukudideka
• Ukungahlaliseki
• Umfutho wegazi ophakeme
• Ukuqhaqhazela kwemisipha
• Uhudo

Uma lesi sifo siqhubeka, izimpawu ezinzima ezifana nomkhuhlane ophakeme, ukuxhuzula, ukulahlekelwa ukwazi, kanye nokushaya kwenhliziyo okungavamile kungavela.

I-Serotonin Syndrome iyisimo esiyingozi. Uma sibi kakhulu, singaba yingozi empilweni uma singabonwa futhi singelashwa ngokushesha.Ngakho-ke, kubalulekile ukuqaphela lokhu lapho uqala umuthi omusha, ikakhulukazi othinta i-serotonin.

Uyini umehluko phakathi kwe-serotonin ne-dopamine?

Uma ukhuluma nge-serotonin, kungenzeka ukuthi wake wezwa nge-dopamine (eyaziwa nangokuthi i-neurotransmitter). Zombili ziyi-neurotransmitter, eziyizithunywa zamakhemikhali ezithwala imiyalezo phakathi kwezinzwa. Zombili zibizwa nangokuthi 'ama-hormone enjabulo' ngoba zombili zihlobene nesimo sethu sengqondo kanye nenjabulo.

• I-Serotonin ihlotshaniswa nenjabulo, ukugxila, kanye nokuzola.
• I-Dopamine ihlotshaniswa nomvuzo kanye nesisusa.

Zombili lezi zihlobene nezifo zengqondo ezifana nokucindezeleka.

Kodwa kukhona nomehluko phakathi kwalokhu okubili. I-Dopamine ilawula ukunyakaza kwemizimba yethu kanye nokuxhumana. I-Serotonin isiza ekulawuleni ukugaya ukudla, ukusebenza kwamathumbu, kanye nesifiso sokudla. Lapho i-dopamine isenza sizizwe silambile, i-serotonin iyawunciphisa lowo muzwa. I-Dopamine igcinwa kakhulu ebuchosheni, kuyilapho i-serotonin igcinwa kakhulu emathunjini.

Ngezinye izikhathi lawa ma-neurotransmitter amabili asebenza ndawonye ukuze alondoloze ibhalansi yamakhemikhali emzimbeni. Ngezinye izikhathi ukungalingani kwenye kungaholela ekukhiqizweni ngokweqile kwenye. Uma noma yikuphi kwalokhu kukhuphuka noma kwehla ngokuqondile , izimpawu zomzimba nezengqondo zingavela.

Ekugcineni, khumbula

Kulungile, ngakho-ke sesikhulume kakhulu nge-serotonin namuhla, akunjalo? Njengoba ubona, i-serotonin iyi-neurotransmitter edlala indima ebalulekile emisebenzini eminingi ebalulekile yomzimba, okuhlanganisa isimo sethu sengqondo, ubuthongo, isifiso sokudla, ukukhathazeka, ukugaya ukudla, ukuqina kwegazi, kanye nesifiso socansi .

Uma unesifo esithinta i-serotonin, noma esithintayo, kubaluleke kakhulu ukukhuluma nodokotela wakho ngaso futhi ufunde konke okudingeka ukwazi nge-serotonin.

Futhi, ukuze ugweme izinguquko emazingeni akho e-serotonin nokunciphisa ingozi yokusebenzisana kwezidakamizwa, ungayeki ukuthatha noma yimiphi imithi, ushintshe umthamo, noma uqale noma yiziphi izithasiselo zokudla noma zezitshalo ezintsha ngaphandle kokukhuluma nodokotela wakho kuqala. Landela njalo imiyalelo kadokotela wakho. Khona-ke ungahlala uphilile futhi ujabule!

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