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Saense ka morao ho Dopamine: Kamoo e Amang Boko le Boitšoaro ba Hao

Dopamine ke neurotransmitter e khahlang e bapalang karolo ea bohlokoa meputsong ea boko le litsing tsa menyaka. Hangata e bitsoa k'hemik'hale ea "ho ikutloa hantle", e ikarabella bakeng sa mekhoa e fapaneng ea 'mele le ea kelello e susumetsang maikutlo a rona ka kakaretso, tšusumetso, esita le boitšoaro bo hlephileng. 

Dopamine ke eng 

Dopamine, eo hangata e bitsoang "ikutloa hamonate" neurotransmitter, e qalile ho fumanoa lilemong tsa bo-1950 ke rasaense oa Sweden Arvid Carlsson. E khetholloa e le monoamine neurotransmitter, e bolelang hore ke lenģosa la lik'hemik'hale le tsamaisang melaetsa pakeng tsa lisele tsa methapo. Dopamine e hlahisoa libakeng tse 'maloa tsa boko, ho kenyelletsa le substantia nigra, ventral tegmental area, le hypothalamus ea boko.

Mosebetsi o ka sehloohong oa dopamine ke ho fetisa matšoao lipakeng tsa methapo ea kutlo le ho susumetsa mesebetsi e fapaneng ea 'mele. Ho nahanoa hore e laola motsamao, likarabo tsa maikutlo, tšusumetso, le maikutlo a thabo le moputso. Dopamine e boetse e bapala karolo ea bohlokoa lits'ebetsong tse fapaneng tsa kelello tse kang ho ithuta, mohopolo le tlhokomelo.

Dopamine ke eng

Ha dopamine e lokolloa litseleng tsa moputso oa boko, e hlahisa maikutlo a thabo kapa khotsofalo.

Nakong ea menyaka le meputso, re hlahisa palo e kholo ea dopamine, 'me ha maemo a le tlase haholo, re ikutloa re sa khothaletse ebile re se na thuso.

Ho feta moo, tsamaiso ea boko ea moputso e hokahane haufi-ufi le dopamine. Karolo ea li-neurotransmitters ke ho khothaletsa maikutlo a thabo le matlafatso, ka hona ho hlahisa khothatso. Ho re qobella ho fihlela lipheo tsa rona le ho batla meputso.

E Sebetsa Joang Bokong?

Dopamine e hlahisoa libakeng tse ngata tsa boko, ho kenyelletsa le sebaka sa substantia nigra le ventral tegmental. Libaka tsena li sebetsa joalo ka lifeme tsa dopamine, tse hlahisang le ho lokolla neurotransmitter ena likarolong tse fapaneng tsa boko. Hang ha e lokolloa, dopamine e tlama ho li-receptor tse itseng (tse bitsoang dopamine receptors) tse ka holim'a sele e amohelang.

Ho na le mefuta e mehlano ea li-receptor tsa dopamine, tse ngotsoeng D1 ho ea ho D5. Mofuta o mong le o mong oa li-receptor o sebakeng se fapaneng sa boko, ho lumella dopamine ho ba le litlamorao tse fapaneng. Ha dopamine e tlamella ho receptor, e thabisa kapa e thibela mosebetsi oa sele e amohelang, ho itšetlehile ka mofuta oa receptor eo e khomaretsoeng ho eona.

E Sebetsa Joang Bokong?

Dopamine e bapala karolo ea bohlokoa ho laola motsamao tseleng ea nigrostriatal. Tseleng ena, dopamine e thusa ho laola le ho hokahanya tšebetso ea mesifa.

Ka prefrontal cortex, dopamine e thusa ho laola mohopolo o sebetsang, o re lumellang ho tšoara le ho laola tlhahisoleseling likelellong tsa rona. E boetse e phetha karolo ea tlhokomelo le mekhoa ea ho etsa liqeto. Ho se leka-lekane ha maemo a dopamine ka har'a prefrontal cortex ho hokahane le maemo a kang attention deficit hyperactivity disorder (ADHD) le schizophrenia.

Ho lokolloa le taolo ea dopamine e laoloa ka thata ke boko ho boloka botsitso le ho netefatsa ts'ebetso e tloaelehileng. Sistimi e rarahaneng ea mekhoa ea maikutlo, e kenyelletsang li-neurotransmitters tse ling le libaka tsa boko, e laola maemo a dopamine.

Khaello ea Dopamine: Lisosa, Matšoao,

Lisosa tsa khaello ea dopamine

Dopamine ke neurotransmitter e bapalang karolo ea bohlokoa ho laola maikutlo a rona, tšusumetso, menyaka le litsamaiso tsa meputso. Ho haella ha dopamine ho etsahala ha boko ba rona bo haelloa ke maemo a lekaneng a dopamine. Ho na le mabaka a mangata a tlatsetsang ho sena, ho kenyelletsa:

● Liphatsa tsa lefutso: Liphapano tse ling tsa liphatsa tsa lefutso li ka ama tlhahiso ea dopamine, ts'ebetso, kapa ho pheta-pheta, ho etsa hore batho ba bang ba hlaseloe ke khaello ea dopamine.

● Ho se je hantle: Lijo tse haelloang ke limatlafatsi tsa bohlokoa, haholo-holo tse hlokehang bakeng sa dopamine synthesis, li ka lebisa khaellong ea dopamine. Limatlafatsi tse kang tyrosine, phenylalanine, divithamini B6 le C li bohlokoa bakeng sa tlhahiso ea dopamine.

● Khatello ea kelello e sa feleng: Ho pepesehela khatello ea kelello ka nako e telele ho etsa hore ho be le cortisol, hormone ea khatello ea kelello e thibelang tlhahiso ea dopamine. Ha nako e ntse e ea, khatello ena e sa foleng e ka baka khaello ea dopamine.

● Mokhoa oa ho phela hamonate: Khaello ea boikoetliso ba 'mele le boikoetliso bo sitisa ho lokolloa le ho tsamaisoa ha dopamine bokong, ho bakang maemo a tlase a dopamine.

Dopamine le Bophelo bo Botle ba Kelello: Ho Hlahloba Sehokelo

Matšoao a khaello ea dopamine

Boikutlo ba ho tepella maikutlo

mokgathala

ho hloka kelello

Ho hloka boikemisetso

Ho hlobaela le mathata a ho robala

Dopamine le Bophelo bo Botle ba Kelello: Ho Hlahloba Sehokelo 

Dopamine ke lenģosa la lik'hemik'hale, kapa neurotransmitter, bokong le tsamaisang melaetsa pakeng tsa lisele tsa methapo. E phetha karolo ea bohlokoa mesebetsing e fapaneng ea boko, ho kenyelletsa le ho laola motsamao, maikutlo le likarabo tsa maikutlo, e leng se etsang hore e be karolo ea bohlokoa ea bophelo bo botle ba kelello. Leha ho le joalo, ho se leka-lekane maemong a dopamine ho ka lebisa mathateng a fapaneng a bophelo bo botle ba kelello.

Patlisiso e bonts'a hore batho ba nang le khatello ea maikutlo ba kanna ba ba le maemo a tlase a dopamine libakeng tse ling tsa boko, e leng se lebisang ho fokotseng tšusumetso le thabo mesebetsing ea letsatsi le letsatsi.

Maemo a dopamine a sa leka-lekaneng a ka baka mathata a ho tšoenyeha. Keketseho ea ts'ebetso ea dopamine libakeng tse ling tsa boko e ka baka matšoenyeho a eketsehileng le ho hloka botsitso.

Ts'ebetso e feteletseng ea dopamine libakeng tse itseng tsa boko ho nahanoa hore e tlatselletsa matšoao a schizophrenia, joalo ka lipono le mehopolo.

Lithethefatsi le boitšoaro bo hlephileng hangata li eketsa maemo a dopamine bokong, e leng se bakang maikutlo a thabo le a putsang. Ha nako e ntse e ea, boko bo itšetleha ka lintho tsena kapa boits'oaro ho lokolla dopamine, ho theha potoloho ea bokhoba.

Ho matlafatsa Dopamine ka Tlhaho: Maano a 5 a Atlehang

 

Lijo tsa Tlatsetso ea Tyrosine

Ho ja lijo tsa tyrosine ho bohlokoa haholo ho batho ba nang le khaello ea dopamine

Tyrosine ke amino acid eo e leng moaho oa tlhahiso ea dopamine bokong. Ho ja lijo tse nang le tyrosine tse ngata ho fana ka 'mele ka li-precursors tseo o li hlokang ho hlahisa dopamine ka tlhaho, ka hona ho matlafatsa ts'ebetso ea rona ea kelello, tšusumetso le botsitso ba maikutlo.

Lijo tse ruileng ka tyrosine li kenyelletsa

● Lialmonde:Linate tsena tse nang le limatlafatsi tse ngata ke mohloli o babatsehang oa tyrosine hammoho le livithamine le liminerale tse ling tsa bohlokoa.

● Avocado:Li-avocado li tsejoa ka mafura a tsona a phetseng hantle hape li fana ka tekanyo e phahameng ea tyrosine. Ho feta moo, li na le limatlafatsi tse ling tse molemo tse kang vithamine K le folate, tse thusang bophelo bo botle ba kelello le taolo ea maikutlo.

● Khoho le turkey:Lijo tsa likhoho tse se nang mafura tse kang khoho le turkey li na le tyrosine e ngata.

● Banana:Ntle le ho ba sejo se monate le se bonolo, libanana li boetse li na le tyrosine e ngata. Ho feta moo, li na le serotonin, neurotransmitter e 'ngoe e sebetsang ka tumellano le dopamine ho khothaletsa maikutlo a thabo le boiketlo.

● Linate le lipeo:Peo e nyenyane joaloka peo ea mokopu hase feela mohloli o moholo oa tyrosine, empa hape e fana ka mohloli o ruileng oa li-antioxidants, mafura a phetseng hantle le liminerale.

● Litlhapi:Litlhapi tse mafura tse kang salmon, mackerel le sardine hase feela mehloli e babatsehang ea omega-3 fatty acids, empa hape li fana ka tyrosine.

Ho eketsa maemo a dopamine ka ho ja tyrosine, o hloka ho ja lijo tse leka-lekaneng tse nang le limatlafatsi tse nyane.

Lijo tsa Tlatsetso ea Tyrosine

Boroko bo Lekaneng

Ho robala ka ho lekaneng hoa hlokahala bakeng sa ts'ebetso e nepahetseng ea boko, ho kenyelletsa le taolo ea dopamine.

Ha re robetse, boko ba rona bo feta methating e fapaneng, ho kenyelletsa boroko ba REM (motsamao oa mahlo ka potlako) le boroko bo sa potlakang ba ho sisinyeha ha mahlo. Mekhahlelo ena ke ea bohlokoa bakeng sa mekhoa e fapaneng ea 'mele, ho kenyelletsa le ho tsosolosa le ho tlatsa li-neurotransmitters tse kang dopamine.

Lipatlisiso li bontša hore ho hloka boroko ho ka etsa hore maemo a dopamine a theohe bokong. Ho hloka boroko ho sitisa ho leka-lekana ha li-neurotransmitters, ho akarelletsa le dopamine, e leng se ka bakang mathata a maikutlo a kang ho tepella maikutlong le ho tšoenyeha.

Ka lehlakoreng le leng, ho robala ka ho lekaneng ho ka thusa ho boloka maemo a nepahetseng a dopamine. Ha re robala hantle, boko ba rona bo na le monyetla oa ho tsosolosa maemo a dopamine, ho lumella ho laola maikutlo a ntlafetseng le ts'ebetso ea kelello ka kakaretso.

Qetellong, ho robala ka ho lekaneng ho bohlokoa ho boloka maemo a nepahetseng a dopamine bokong. Ka ho etelletsa boroko ba hau pele le ho etsa bonnete ba hore o phomola ka ho lekaneng, o ka ts'ehetsa bophelo bo botle ba boko le bophelo bo botle.

Boikoetliso

Boikoetliso bo bontšitsoe ho eketsa maemo a dopamine bokong, 'me ha u ikoetlisa, ho baka ho lokolloa ha dopamine bokong, ho fella ka maikutlo a thabo le khotsofalo.

Ntle le ho eketseha ha maemo a dopamine, boikoetliso bo ka boela ba khothalletsa tlhahiso ea lik'hemik'hale tse ling tse molemo tsa neurochemical tse kang serotonin le endorphin, tse tlatsetsang ho ntlafatsa bophelo bo botle ba kelello.

Boikoetliso

Itloaetse ho ba le Kelello le ho Thuisa

Khatello ea maikutlo le matšoenyeho li felisa maemo a dopamine, kahoo ho bohlokoa ho hlaolela maikutlo a khutso le khutso bophelong ba hau ba letsatsi le letsatsi. Ho ba le kelello le ho thuisa ke lisebelisoa tse matla tse ka re thusang ho fihlela sena. Ho behella ka thōko nako kamehla bakeng sa mekhoa ea ho ba le kelello ho ka tlisa tlhokomelo ea rona motsotsong oa hona joale, ho fokotsa khatello ea kelello le ho matlafatsa maikutlo a nepahetseng. Ho thuisa ho boetse ho bontšitsoe ho eketsa letsoalo la dopamine receptor bokong, e leng ho ntlafatsang taolo ea maikutlo le ho eketsa maikutlo a thabo le khotsofalo.

Sebelisa Lisebelisoa

Leha ho se na li-supplement tsa dopamine, hajoale ho na le li-supplement tse ka thusang ho eketsa maemo a dopamine.

● L-tyrosine

L-tyrosine ke amino acid le selelekela sa dopamine. E thusa ho khothaletsa tlhahiso ea dopamine, e ntlafatsang bokhoni ba kelello, e ntlafatsa mohopolo, 'me e eketsa tšusumetso. L-tyrosine hangata e fumanoa lijong tse nang le protheine e ngata, 'me li-supplement li ka fana ka melemo e eketsehileng ho ba batlang ho matlafatsa maemo a dopamine.

● Curcumin

Curcumin ke motsoako o sebetsang ho turmeric mme o na le melemo e mengata ea bophelo bo botle. Lipatlisiso tsa morao-rao li fana ka maikutlo a hore curcumin e ka eketsa maemo a dopamine le ho fana ka liphello tsa neuroprotective. E 'ngoe eo re lokelang ho e bua ke eonaJ-147e tsoa ho curcumin, motsoako o sebetsang oa turmeric. Ho fapana le curcumin, e tšela mokoallo oa mali-boko ka katleho haholo 'me e ka ntlafatsa maemo a ho tšoenyeha hamolemo. Ho sebelisa curcumin khafetsa ka turmeric kapa li-supplement ho ka ntlafatsa bophelo bo botle ba boko le ho thusa ho ntlafatsa ts'ebetso ea dopamine.

● Vithamine B6

Vithamine B6 e bapala karolo ea bohlokoa phetohong ea levodopa hore e be dopamine, e etsa hore e be limatlafatsi tsa bohlokoa bakeng sa dopamine synthesis. E tšehetsa bophelo bo botle ba boko le tšebetso e nepahetseng ea li-neurotransmitter. Ho ja lijo tse nang le vithamine B6 e ngata, joalo ka lierekisi, tlhapi le libanana, kapa ho noa tlatsetso ea vithamine B ho ka thusa ho boloka maemo a dopamine a phetseng hantle.

● Tee e tala

Tee e tala e na le amino acid e bitsoang L-theanine, e fumanoeng e eketsa maemo a dopamine bokong. Tšebeliso ea kamehla ea tee e tala ha e khatholle feela, e ka boela ea khothalletsa ho phomola, ho ntlafatsa mahloriso le ho ntlafatsa ts'ebetso ea kelello ka kakaretso.

 

P: Na meriana e ka sebelisoa ho laola maemo a dopamine?
A: E, meriana e itseng, e kang dopamine agonists kapa dopamine reuptake inhibitors, e sebelisetsoa ho phekola maemo a amanang le dopamine dysregulation. Meriana ena e ka thusa ho khutlisetsa botsitso ba dopamine bokong le ho fokotsa matšoao a amanang le maemo a kang lefu la Parkinson kapa khatello ea maikutlo.

P: Motho a ka boloka teka-tekano ea dopamine e phetseng hantle joang?
A: Ho boloka bophelo bo botle, ho kenyelletsa boikoetliso ba kamehla, lijo tse matlafatsang, boroko bo lekaneng, le taolo ea khatello ea maikutlo, ho ka kenya letsoho taolong e nepahetseng ea dopamine. Ho etsa mesebetsi e monate, ho ipehela lipakane tse ka finyelloang, le ho itloaetsa ho ba le kelello ho ka boela ha thusa ho boloka botsitso ba dopamine.

Boitlhotlhollo: Sengoliloeng sena ke sa merero ea tlhahisoleseling feela mme ha sea lokela ho nkuoa e le keletso ea bongaka. Kamehla buisana le setsebi sa tlhokomelo ea bophelo pele u sebelisa li-supplement kapa ho fetola mokhoa oa hau oa tlhokomelo ea bophelo.


Nako ea poso: Sep-15-2023