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Saense e ka Mora Dopamine: Kamoo e Amang Boko ba Hao le Boitšoaro ba Hao Kateng

Dopamine ke neurotransmitter e khahlang e bapalang karolo ea bohlokoa litsing tsa meputso le menyaka tsa boko. Hangata e bitsoa k'hemik'hale ea "maikutlo a monate", e ikarabella bakeng sa mefuta e fapaneng ea lits'ebetso tsa 'mele le tsa kelello tse susumetsang maikutlo a rona ka kakaretso, khothatso, esita le boitšoaro bo lemalloang. 

Dopamine ke eng 

Dopamine, eo hangata e bitsoang neurotransmitter ea "ikutloa hantle", e ile ea fumanoa ka lekhetlo la pele lilemong tsa bo-1950 ke rasaense oa Sweden Arvid Carlsson. E arotsoe ka sehlopha sa neurotransmitter ea monoamine, ho bolelang hore ke lenģosa la lik'hemik'hale le tsamaisang matšoao pakeng tsa lisele tsa methapo. Dopamine e hlahisoa libakeng tse 'maloa tsa boko, ho kenyeletsoa le substantia nigra, sebaka sa ventral tegmental, le hypothalamus ea boko.

Mosebetsi o ka sehloohong oa dopamine ke ho fetisa matšoao pakeng tsa li-neuron le ho susumetsa mesebetsi e fapaneng ea 'mele. Ho nahanoa hore e laola motsamao, likarabo tsa maikutlo, khothatso le maikutlo a monyaka le moputso. Dopamine e boetse e bapala karolo ea bohlokoa lits'ebetsong tse fapaneng tsa kelello tse kang ho ithuta, ho hopola le ho ela hloko.

Dopamine ke eng

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

Nakong ea monyaka le moputso, re hlahisa dopamine e ngata, 'me ha maemo a le tlase haholo, re ikutloa re sa khothatsehe ebile re se na thuso.

Ho phaella moo, tsamaiso ea meputso ea boko e amana haufi-ufi le dopamine. Karolo ea li-neurotransmitters ke ho khothalletsa maikutlo a thabo le matlafatso, ka hona ho hlahisa khothatso. Ho re sutumelletsa ho fihlela lipheo tsa rona le ho batla meputso.

E Sebetsa Joang Bokong?

Dopamine e hlahisoa libakeng tse ngata tsa boko, ho kenyeletsoa le sebaka sa substantia nigra le ventral tegmental. Libaka tsena li sebetsa e le lifektheri tsa dopamine, li hlahisa le ho lokolla neurotransmitter ena likarolong tse fapaneng tsa boko. Hang ha e lokollotsoe, dopamine e tlama ho li-receptor tse itseng (tse bitsoang li-receptor tsa dopamine) tse fumanehang holim'a sele e amohelang.

Ho na le mefuta e mehlano ea li-receptor tsa dopamine, tse ngotsoeng D1 ho isa ho D5. Mofuta o mong le o mong oa li-receptor o sebakeng se fapaneng sa boko, e leng se lumellang dopamine ho ba le litlamorao tse fapaneng. Ha dopamine e tlama ho receptor, e tsosa kapa e thibela ts'ebetso ea sele e amohelang, ho latela mofuta oa receptor eo e khomaretsoeng ho eona.

E Sebetsa Joang Bokong?

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

Ka har'a prefrontal cortex, dopamine e thusa ho laola mohopolo o sebetsang, e re lumella ho tšoara le ho laola tlhahisoleseling likelellong tsa rona. E boetse e bapala karolo lits'ebetsong tsa tlhokomelo le ho etsa liqeto. Ho se leka-lekane maemong a dopamine ka har'a prefrontal cortex ho 'nile ha amahanngoa le maemo a kang a attention deficit hyperactivity disorder (ADHD) le schizophrenia.

Ho lokolloa le ho laoloa ha dopamine ho laoloa ka thata ke boko ho boloka botsitso le ho netefatsa ts'ebetso e tloaelehileng. Tsamaiso e rarahaneng ea mekhoa ea ho fana ka maikutlo, e kenyeletsang li-neurotransmitter tse ling le libaka tsa boko, e laola maemo a dopamine.

Khaello ea Dopamine: Lisosa, Matšoao,

Mabaka a khaello ea dopamine

Dopamine ke neurotransmitter e bapalang karolo ea bohlokoa ho laoleng maikutlo a rona, khothatso, monyaka le litsamaiso tsa meputso. Khaello ea dopamine e etsahala ha boko ba rona bo haelloa ke maemo a lekaneng a dopamine. Ho na le mabaka a mangata a tlatsetsang ho sena, ho kenyeletsoa:

● Liphatsa tsa lefutso: Liphetoho tse itseng tsa lefutso li ka ama tlhahiso ea dopamine, ts'ebetso, kapa ho khutlisetsoa ha eona, e leng se etsang hore batho ba itseng ba be kotsing ea ho haelloa ke dopamine.

● Lijo tse sa lokelang: Lijo tse haellang limatlafatsi tsa bohlokoa, haholo-holo tse hlokahalang bakeng sa tlhahiso ea dopamine, li ka lebisa khaellong ea dopamine. Limatlafatsi tse kang tyrosine, phenylalanine, livithamine B6 le C lia hlokahala bakeng sa tlhahiso ea dopamine.

● Khatello ea maikutlo e sa foleng: Ho pepesehela khatello ea maikutlo nako e telele ho baka ho lokolloa ha cortisol, hormone ea khatello ea maikutlo e thibelang tlhahiso ea dopamine. Ha nako e ntse e ea, khatello ena e sa foleng e ka lebisa khaellong ea dopamine.

● Mokhoa oa bophelo oa ho se lule fatše: Ho hloka boikoetliso ba 'mele le boikoetliso ho sitisa ho lokolloa le ho tsamaisoa ha dopamine bokong, e leng se fellang ka maemo a tlaase a dopamine.

Dopamine le Bophelo ba Kelello: Ho Hlahloba Khokahano

Matšoao a khaello ea dopamine

Maikutlo a sithabetsang

mokhathala

ho hloka ho tsepamisa mohopolo

Ho hloka khothatso

Ho hlobaela le mathata a boroko

Dopamine le Bophelo ba Kelello: Ho Hlahloba Khokahano 

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

Lipatlisiso li bontša hore batho ba nang le khatello ea maikutlo ba ka 'na ba ba le maemo a tlaase a dopamine libakeng tse itseng tsa boko, e leng se lebisang ho fokotseng khothatso le thabo mesebetsing ea letsatsi le letsatsi.

Maemo a dopamine a sa leka-lekanang a ka lebisa mathateng a ho tšoenyeha. Keketseho ea ts'ebetso ea dopamine libakeng tse ling tsa boko e ka lebisa ho eketsehileng ha matšoenyeho le ho se phomole.

Ho nahanoa hore tšebetso e feteletseng ea dopamine libakeng tse itseng tsa boko e tlatsetsa matšoao a schizophrenia, joalo ka lipono tse fosahetseng le ho ithetsa.

Lithethefatsi le mekhoa ea bokhoba 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 mekhoa ea bona ho lokolla dopamine, e leng se bakang potoloho ea bokhoba.

Ho Ntlafatsa Dopamine ka Tlhaho: Maano a 5 a Atlehang

 

Lijo tse Tlatsetsang tsa Tyrosine

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

Tyrosine ke amino acid e leng motheo oa tlhahiso ea dopamine bokong. Ho ja lijo tse nang le tyrosine e ngata ho fa 'mele lintho tse tla pele ho tsona ho hlahisa dopamine ka tlhaho, ka hona ho ntlafatsa ts'ebetso ea rona ea kelello, khothatso le botsitso ba maikutlo.

Lijo tse nang le tyrosine e ngata li kenyelletsa

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

● Avocado:Li-avocado li tsebahala ka mafura a tsona a phetseng hantle 'me li boetse li fana ka tyrosine e ngata. Ho feta moo, li na le limatlafatsi tse ling tse molemo tse kang vithamine K le folate, tse thusang bophelo bo botle ba boko le taolo ea maikutlo.

● Khoho le kalakuni:Nama ea khoho e se nang mafura a mangata joalo ka khoho le kalakuni e na le tyrosine e ngata.

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

● Linate le peo:Peo e nyane joalo ka peo ea mokopu ha se feela mohloli o moholo oa tyrosine, empa hape e fana ka mohloli o ruileng oa li-antioxidants, mafura a phetseng hantle le liminerale.

● Tlhapi:Litlhapi tse mafura tse kang salmon, mackerel le sardine ha se feela mehloli e metle ea li-acid tse mafura tsa omega-3, empa li boetse li fana ka tyrosine.

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

Lijo tse Tlatsetsang tsa Tyrosine

Boroko bo Lekaneng

Boroko bo lekaneng bo bohlokoa bakeng sa ts'ebetso e nepahetseng ea boko, ho kenyeletsoa le taolo ea dopamine.

Ha re robala, boko ba rona bo feta mekhahlelong e fapaneng, ho kenyeletsoa boroko ba REM (motsamao o potlakileng oa mahlo) le boroko ba motsamao o sa potlakileng oa mahlo. Mekhahlelo ena e bohlokoa bakeng sa mekhoa e fapaneng ea 'mele, ho kenyeletsoa tsosoloso le tlatsetso ea 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 botsitso bo bonolo ba li-neurotransmitters, ho kenyeletsoa le dopamine, e leng se ka lebisang mathateng a maikutlo a kang khatello ea maikutlo le matšoenyeho.

Ka lehlakoreng le leng, ho robala ka ho lekaneng ho ka thusa ho boloka maemo a dopamine a nepahetseng. Ha re robala hantle, boko ba rona bo na le monyetla oa ho tsosolosa maemo a dopamine, e leng se lumellang taolo e ntle ea maikutlo le ts'ebetso e akaretsang ea kelello.

Qetellong, ho robala ka ho lekaneng ho bohlokoa ho boloka maemo a dopamine a nepahetseng bokong. Ka ho beha boroko ba hau pele le ho etsa bonnete ba hore o phomola ka ho lekaneng, o ka tšehetsa bophelo bo botle ba boko ka kakaretso le boiketlo.

Boikoetliso

Ho bontšitsoe hore boikoetliso bo eketsa maemo a dopamine bokong, 'me ha u ikoetlisa, bo baka ho lokolloa ha dopamine bokong, e leng se fellang ka maikutlo a thabo le khotsofalo.

Ntle le ho eketsa maemo a dopamine, boikoetliso bo ka boela ba khothalletsa tlhahiso ea lik'hemik'hale tse ling tse molemo tsa methapo ea kutlo tse kang serotonin le endorphins, tse tlatsetsang hape ho tlisong e ntle bophelong ba kelello.

Boikoetliso

Itloaetse ho Ela Hloko le ho Thuisa

Khatello ea maikutlo le matšoenyeho li fokotsa maemo a dopamine, kahoo ho bohlokoa ho hlaolela boikutlo ba khutso le khutso bophelong ba hau ba letsatsi le letsatsi. Ho ela hloko le ho thuisa ke lisebelisoa tse matla tse ka re thusang ho fihlela sena. Ho behella nako ka thoko khafetsa bakeng sa mekhoa ea ho ela hloko ho ka tlisa tlhokomelo ea rona motsotsong oa hona joale, ho fokotsa khatello ea maikutlo le ho holisa monahano o motle. Ho itloaetsa ho thuisa ho boetse ho bontšitsoe ho eketsa bongata ba li-receptor tsa dopamine bokong, e leng se ntlafatsang taolo ea maikutlo le ho eketsa maikutlo a thabo le khotsofalo.

Sebelisa Lisebelisoa tse Eketsehileng

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

● L-tyrosine

L-tyrosine ke amino acid le selelekela sa dopamine. E thusa ho kgothaletsa tlhahiso ya dopamine, e leng se ntlafatsang bokgoni ba ho nahana, se ntlafatsang mohopolo, le ho eketsa khothatso. L-tyrosine e fumaneha hangata dijong tse nang le protheine e ngata, mme ditlatsetso di ka fana ka melemo e meng ho ba batlang ho eketsa maemo a dopamine.

● Curcumin

Curcumin ke motsoako o sebetsang ka har'a turmeric 'me o na le melemo e' maloa ea bophelo bo botle. Lipatlisiso tsa morao tjena li bontša hore curcumin e ka eketsa maemo a dopamine le ho fana ka litlamorao tse sireletsang methapo ea kutlo. Ntho e 'ngoe ea bohlokoa eo ho buuoang ka eona ke horeJ-147e nkiloe ho curcumin, motsoako o sebetsang ka har'a turmeric. Ho fapana le curcumin, e tšela mokoallo oa mali le boko ka katleho haholo 'me e ka ntlafatsa maemo a matšoenyeho hamolemo. Ho ja curcumin khafetsa ka turmeric kapa li-supplement ho ka ntlafatsa bophelo bo botle ba boko ka kakaretso 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 leng se etsang hore e be limatlafatsi tsa bohlokoa bakeng sa tlhahiso ea dopamine. E tšehetsa bophelo bo botle ba boko le ts'ebetso e nepahetseng ea neurotransmitter. Ho ja lijo tse nang le vithamine B6 e ngata, joalo ka chickpeas, tlhapi le libanana, kapa ho nka tlatsetso ea vithamine B ho ka thusa ho boloka maemo a phetseng hantle a dopamine.

● Tee e tala

Tee e tala e na le amino acid e bitsoang L-theanine, e fumanoeng e eketsa maemo a dopamine bokong. Ho noa tee e tala khafetsa ha ho khatholle feela, empa ho ka boela ha khothalletsa ho phomola, ho ntlafatsa ho tsepamisa mohopolo le ho ntlafatsa ts'ebetso ea kelello ka kakaretso.

 

P: Na meriana e ka sebelisoa ho laola maemo a dopamine?
K: E, meriana e itseng, e kang li-dopamine agonists kapa li-dopamine reuptake inhibitors, li sebelisetsoa ho phekola maemo a amanang le ho se sebetse hantle ha dopamine. Meriana ena e ka thusa ho tsosolosa 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 botsitso bo botle ba dopamine joang?
K: Ho boloka mokhoa oa bophelo o phetseng hantle, ho kenyeletsoa boikoetliso ba kamehla, lijo tse nang le phepo e nepahetseng, boroko bo lekaneng le taolo ea khatello ea maikutlo, ho ka kenya letsoho taolong e ntle ea dopamine. Ho kopanela mesebetsing e monate, ho beha lipakane tse ka finyelloang, le ho itloaetsa ho ela hloko le hona ho ka thusa ho boloka botsitso bo botle ba dopamine.

Tlhokomeliso: Sengoloa sena ke sa merero ea tlhahisoleseling feela 'me ha sea lokela ho nkoa e le keletso ea bongaka. Kamehla buisana le setsebi sa tlhokomelo ea bophelo pele u sebelisa li-supplement kapa u fetola mokhoa oa hau oa tlhokomelo ea bophelo.


Nako ea poso: Loetse-15-2023