I-10 Dopamine Ukukhuthaza Ukudla Okufanele Kukufake Ekudleni Kwakho

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I-Dopamine iyi-neurotransmitter etholakala ebuchosheni esebenza izinhloso eziningi. Kuxhunyaniswe nenkumbulo, ukunakwa, ukukhiqiza kanye nokwehlisa isisindo kanye nendima ebalulekile ekunqandeni isimilo esingacabangi nokuvikela isifo sikaParkinson.

Ngokuya ngocwaningo olususelwe ku-COVID-19, i-coronavirus kungenzeka iguqule izindlela ze-dopamine ebuchosheni. [1] Olunye ucwaningo olwenziwe kwaSARS luthi ngokushintsha kwama-neuron nemicu yezinzwa ebuchosheni okudala izinkinga ezifana ne-encephalitis. [okubili] Njengoba i-COVID-19 kukholakala ukuthi ifana ne-SARS, kungenzeka iphazamise ukusebenza kobuchopho kabi.

Ukukhulisa amazinga e-dopamine emzimbeni wethu ngokudla kuyindlela engcono yokuvimbela izifo ezinjengegciwane. Lapho izinga le-dopamine liphezulu, lithinta isikhungo senjabulo ebuchosheni esidala ukuthuthuka kwemizwelo nogqozi. Ukuntuleka kwe-dopamine emzimbeni wethu kungaholela ekuntulekeni komdlandla, ukudangala, izinyawo ezibandayo, ukushayela ucansi okuphansi, ukukhathala kwengqondo, ukungagxili kwabanye. Bheka ukudla okusiza ukukhulisa amazinga e-dopamine emzimbeni wethu.

1. Ama-alimondi

Amaprotheni abalulekile ekwandiseni amazinga e-dopamine emzimbeni wethu. I-Tyrosine iyi-amino acid esiza ekwakheni amaprotheni, nawo, asiza ekukhiqizeni i-dopamine. Ama-alimondi agcwele i-tyrosine, yingakho kuthathwa njengokudla okulula kakhulu ekukhiqizeni 'i-hormone ejabulayo' emzimbeni wethu. [3]

2. Ubhanana

Izithelo ezifana nebhanana ziqukethe i-tyrosine kanye ne-flavonoid ebizwa nge-quercetin. Zombili zisiza ngokweqile ekukhiqizeni i-dopamine. Ngaphandle kwalokho, ubhanana uqukethe namavithamini amaningi asiza ekugcineni impilo enhle yobuchopho.

3. Ubisi

Imikhiqizo yobisi efana nobisi neyogathi iqukethe ama-amino acid abalulekile afana ne-phenylalanine, i-tyrosine ne-pregnenolone. Yizakhi zokwakhiwa kwe-dopamine kanye namahomoni abalulekile emzimbeni. Into enhle ukuthi le mikhiqizo itholakala kalula futhi iyonga eqolo. [4]

4. Inhlanzi

I-DHA noma iDocosahexaenoic acid wuhlobo lwe-omega-3 fatty acid etholakala kakhulu ezinhlanzini ezifana ne-salmon, i-mackerel, i-sardine ne-herring. I-DHA isiza ukuthuthukisa izinga le-dopamine emzimbeni kanye nokwelapha izimo zezokwelapha ezifana ne-ADHD nokuwohloka komqondo.

5. Ikhofi

Ikhofi iqukethe i-caffeine eyaziwa ukuthi isebenza njengesikhuthazi sesistimu yezinzwa emaphakathi. Lokhu kungenxa yokuthi i-caffeine isiza ekukhishweni kwe-dopamine ebuchosheni ebangela ukuqapha nokugxila. Itiye, itiye eliluhlaza (eline-caffeine) namashokolethi amnyama nakho kuyimithombo engcono kakhulu ye-caffeine. [5]

6. Amagilebhisi

Amagilebhisi aqukethe i-antioxidant ebalulekile ebizwa nge-resveratrol esiza ukukhuphula amazinga e-dopamine ebuchosheni. Ama-antioxidants nawo asiza ekuvimbeleni ukufa kwamaseli ngokunciphisa ukucindezeleka okwenziwa yi-oxidative emzimbeni. [6]

7. Amajikijolo

Bacebile ngama-flavonoids, anthocyanin nama-antioxidants asiza ukugcina impilo yobuchopho nokulawula ukukhiqizwa kwe-dopamine. AmaBlueberries nawo asiza ukuvikela izifo zikaParkinson ngokunciphisa ukucindezeleka okwenziwa yi-oxidative ezindaweni zeSubstantia Nigra naseStriatum zobuchopho. [7]

8. Isipinashi

Isipinashi noma eminye imifino eluhlaza yaziwa kakhulu ngokukhiqizwa kwe-serotonin, i-neurotransmitter efanayo ne-dopamine. Futhi zigcwele i-tyrosine edlala indima ebalulekile ekuvuseleleni amazinga e-dopamine ebuchosheni. [8]

9. Amakhowe

I-uridine kumakhowe isiza ukubuyisa amazinga e-dopamine ebuchosheni. Idlala indima ebonakalayo ekuhlanganisweni kwama-dopamine receptors amasha nokwenza ngcono inkumbulo nokuqapha. Amakhowe nawo asiza ekwelapheni izimo zengqondo njengokucindezeleka nokushintsha kwemizwelo.

10. Oats

Ama-oats acebile ngama-carbohydrate ayinkimbinkimbi alawula ukukhiqizwa kwe-tryptophan, i-amino acid esiza ekukhiqizeni i-serotonin. I-neurotransmitter serotonin yaziwa nangokuthi 'i-hormone ejabulisayo' esiza ukulawula imizwa, ukuxhumana ngokomzwelo, isifiso sokudla nabanye abaningi.

Okunye Ukudla Okunempilo

• Amaqanda
• Ikhabe
• Amantongomane afana namantongomane noma ama-pistachio
• Imbewu injengembewu yethanga
• Ngiyimikhiqizo
• Iwayini, ngokulinganisela
• Oregano
• Isiphuzo sezithelo
• Amafutha e-Olive
• I-broccoli
• Isiphepho

Ezinye Izindlela Ezinempilo Zokuthuthukisa Amazinga E-Dopamine

• Nciphisa amafutha agcwele njengebhotela namafutha kakhukhunathi
• Khulisa ama-probiotic
• Yidla ukudla okunothe ngamaprotheni
• Ukuzivocavoca nsuku zonke ikakhulukazi i-aerobics
• Gcina ukulala ngesikhathi esifanele
• Lalela umculo
• Thola uvithamini D owanele ngokukhanya kwelanga
• Yenza i-yoga noma ukuzindla
• Thola ukubhucungwa
• Khulisa oxhumana naye wesilwane
• Yenza izinto zokudala
• Gubha izikhathi ezincane

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