I-10 Dopamine yokuXhasa ukutya okufuneka uyiBandakanye ekutyeni kwakho

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I-Dopamine yi-neurotransmitter efumaneka kwingqondo esebenza ngeenjongo ezininzi. Inxulunyaniswe nenkumbulo, ingqalelo, ukuvelisa kunye nokwehla kobunzima kunye nendima ebalulekileyo ekuthinteleni isimilo esingxamisekileyo kunye nokuthintela isifo sikaParkinson.

Ngokophando olusekwe kwi-COVID-19, i-coronavirus inokuthi iguqule iindlela zedopamine kwingqondo. [1] Olunye uphononongo olwenziwe kwi-SARS luthi malunga notshintsho kwii-neurons kunye neentsinga zemithambo-luvo kwingqondo ezibangela iingxaki ezifana ne-encephalitis. [Mbini] Njengoko i-COVID-19 kukholelwa ukuba iyafana ne-SARS, kunokwenzeka ukuba ichaphazele ukusebenza kwengqondo ngokungalunganga.

Ukunyusa amanqanaba e-dopamine emzimbeni wethu ngokutya yeyona ndlela yokuthintela izifo zentsholongwane. Xa inqanaba le-dopamine liphezulu, lichaphazela indawo yolonwabo kwingqondo ebangela imeko ephuculweyo kunye nenkuthazo. Ukunqongophala kwe-dopamine emzimbeni wethu kungakhokelela kukungabikho kothakazelelo, uxinzelelo, iinyawo ezibandayo, isini esisezantsi, ukudinwa kwengqondo, ukungabikho kokugxila kunye nabanye. Jonga ukutya okunceda ukukhulisa amanqanaba e-dopamine emzimbeni wethu.

1. Iiamangile

Iiproteni zibalulekile ekwandiseni amanqanaba e-dopamine emzimbeni wethu. I-Tyrosine yi-amino acid enceda ekwakheni iiproteni, ethi yona, incede kwimveliso yedopamine. Iiamangile zipakishwe nge-tyrosine, yiyo loo nto ithathwa njengeyona nto ilungileyo yokutya yokuvelisa 'i-hormone eyonwabileyo' emzimbeni wethu. [3]

2. Ibhanana

Iziqhamo ezifana nebhanana ziqukethe i-tyrosine kunye ne-flavonoid ebizwa ngokuba yi-quercetin. Zombini zinceda kakhulu kwimveliso yedopamine. Ngaphandle kwalonto, ibhanana ikwaqulathe iivithamini ezininzi ezinceda ekugcineni impilo yengqondo.

3. Ezobisi

Iimveliso zobisi ezinje ngobisi kunye neyogathi ziqulathe iiamino acid ezibalulekileyo ezinje nge phenylalanine, tyrosine kunye ne-pregnenolone. Ziibhloko zokwakha zedopamine kunye neehomoni ezifanelekileyo emzimbeni. Into elungileyo kukuba ezi mveliso ziyafumaneka ngokulula kwaye zibiza iindleko. [4]

4. Intlanzi

I-DHA okanye i-Docosahexaenoic acid luhlobo lwe-omega-3 fatty acid efumaneka kakhulu kwiintlanzi ezifana nesalmon, i-mackerel, isardadi kunye neherring. I-DHA inceda ukuphucula inqanaba le-dopamine emzimbeni kunye nokunyanga iimeko zonyango ezifana ne-ADHD kunye nesifo sengqondo esixhalabisayo.

5. Ikofu

Ikofu iqulethe icaffeine eyaziwayo ukuba isebenza njengesikhuthazi kwinkqubo yovalo. Kungenxa yokuba icaffeine iyanceda ekukhutsheni i-dopamine kwingqondo ebangela ukuphaphama kunye nokugxila. Iti, iti eluhlaza (enecaffeine) kunye neetshokholethi ezimnyama ikwangoyena ndoqo wecaffeine. [5]

6. Iidiliya

Iidiliya zine-antioxidant ebalulekileyo ebizwa ngokuba yi-resveratrol enceda ukunyusa amanqanaba e-dopamine kwingqondo. I-Antioxidants ikwanceda ekuthinteleni ukufa kweeseli ngokunciphisa uxinzelelo lwe-oxidative emzimbeni. [6]

7. Iiblueberries

Batyebile kwi-flavonoids, anthocyanin kunye nee-antioxidants ezinceda ukugcina impilo yengqondo kunye nokulawula imveliso ye-dopamine. Iiblueberries zikwanceda ukukhusela izifo zikaParkinson ngokunciphisa uxinzelelo lwe-oxidative kwi-Substantia Nigra naseStriatum kwingingqi yengqondo. [7]

8. Isipinatshi

Isipinatshi okanye enye imifuno eluhlaza yaziwa ikakhulu ngemveliso ye-serotonin, i-neurotransmitter efanayo kwi-dopamine. Ikwapakishwe nge-tyrosine edlala indima ebalulekileyo ekuvuseleleni amanqanaba e-dopamine kwingqondo. [8]

9. Amakhowa

I-Uridine kumakhowa inceda ukubuyisela amanqanaba e-dopamine kwingqondo. Idlala indima ebalulekileyo ekuhlanganiseni ii-dopamine receptors kunye nokuphucula imemori kunye nokuqapha. Amakhowa ayanceda ekunyangeni iimeko zengqondo ezinje ngoxinzelelo kunye notshintsho lwemozulu.

10. Oats

I-Oats zityebile kwii-carbohydrate ezintsonkothileyo ezilawula imveliso ye-tryptophan, i-amino acid encedisa kwimveliso ye-serotonin. I-neurotransmitter serotonin ikwabizwa ngokuba yi-'hormone yolonwabo 'enceda ukulawula imeko, unxibelelwano lweemvakalelo, ukutya kunye nezinye ezininzi.

Okunye ukutya okusempilweni

• Amaqanda
• Ujodo
• Amantongomane afana namandongomane okanye iipistachios
• Imbewu njengembewu yethanga
• Ndiyimveliso
• Iwayini, ngokumodareyitha
• Oregano
• Incindi yeziqhamo
• I-oyile ye-olivu
• Ibrokholi
• Isithsaba

Ezinye zeendlela eziphilileyo zokuphucula amanqanaba eDopamine

• Nciphisa amafutha azele njengebhotolo kunye neoyile yekhokhonathi
• Yandisa iprobiotic
• Yitya ukutya okune-protein
• Ukuzivocavoca yonke imihla ngakumbi i-aerobics
• Gcina ukulala ngexesha elifanelekileyo
• Mamela umculo
• Fumana i-vitamin D eyaneleyo ngokukhanya kwelanga
• Yenza iyoga okanye ukucamngca
• Fumana umyalezo
• Yandisa ukuqhagamshelana nesilwanyana
• Yenza izinto zokuyila
• Bhiyozela amaxesha amancinci

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