Lisebelisoa tsa 12 tsa Dopamine ho matlafatsa maikutlo a hau

Litaba

• 1. Li-probiotics
• 2. Mucuna Pruriens
• 3. Ginkgo Biloba
• 4. Curcumin
• 5. Oli ea Oregano
• 6. Magnesiamo
• 7. Tee e Tala
• 8. Vithamine D
• 9. Oli ea Litlhapi
• 10. K'hafeine
• 11. Ginseng
• 12. Berberine
• Tlhokomelo e Khethehileng le Litlamorao
• Ntlha ea Bohlokoa

Dopamine ke k'hemik'hale bokong ba hau e phethang karolo ea taolo ea ts'oaetso, mohopolo, tšusumetso, maikutlo, maikutlo le ho ithuta.

E boetse e thusa ho etsa liqeto le taolo ea boroko (,).

Tlas'a maemo a tloaelehileng, tlhahiso ea dopamine e tsamaisoa ka nepo ke sistimi ea methapo ea 'mele oa hau. Leha ho le joalo, ho na le mabaka a fapaneng a bophelo le maemo a bongaka a ka bakang maemo a dopamine ho theoha.

Matšoao a maemo a tlase a dopamine a kenyelletsa ho lahleheloa ke thabo linthong tseo u kileng oa li fumana li le monate, ho hloka tšusumetso le ho se tsotelle ().

Mona ke tse 12 tse tlatselletsang dopamine ho matlafatsa maikutlo a hau.

1. Li-probiotics

Li-probiotics ke likokoana-hloko tse phelang tse tsamaisang tšilo ea lijo. Li thusa 'mele oa hau hore o sebetse hantle.

Tse tsejoang hape e le libaktheria tse ntle tsa mala, li-probiotic ha li rue feela bophelo bo botle ba mpa empa li ka thibela kapa tsa phekola mathata a fapaneng a bophelo bo botle, ho kenyeletsoa le mathata a maikutlo ()

Ebile, leha libaktheria tse kotsi tsa mala li bontšitsoe li fokotsa tlhahiso ea dopamine, li-probiotic li na le bokhoni ba ho li eketsa, tse ka matlafatsang maikutlo (,,).

Liphuputso tse 'maloa tsa likhoto li bontšitse tlhahiso e eketsehileng ea dopamine le ho ntlafatsa maikutlo le matšoenyeho ka li-probiotic supplements (,,).

Ntle le moo, phuputso e 'ngoe ho batho ba nang le lefu la bowel syndrome le halefisang (IBS) e fumane hore ba fumaneng litlatsetso tsa probiotic ba na le phokotso ea matšoao a khatello ea maikutlo, ha ba bapisoa le ba fumaneng placebo ().

Le ha lipatlisiso tsa li-probiotic li fetoha ka potlako, ho hlokahala lithuto tse ling ho utloisisa ka botlalo phello ea li-probiotic ho hlahiseng maikutlo le tlhahiso ea dopamine.

O ka eketsa li-probiotic lijong tsa hau ka ho ja lihlahisoa tse halikiloeng, joalo ka yogurt kapa kefir, kapa ka ho noa tlatsetso ea lijo.

Kakaretso Li-probiotics ha li bohlokoa feela bakeng sa bophelo bo botle ba 'mele empa hape le tsa mesebetsi e mengata' meleng oa hau. Li bonts'itsoe ho eketsa tlhahiso ea dopamine le ho ntlafatsa maikutlo ho lithuto tsa liphoofolo le tsa batho.

2. Mucuna Pruriens

Mucuna pruriens ke mofuta oa linaoa tse chesang tse mongobo libakeng tse ling tsa Afrika, India le China Boroa ().

Linaoa tsena hangata li fetoloa phofo e omisitsoeng ebe li rekisoa e le lisebelisoa tsa phepo.

Motsoako oa bohlokoahali o fumanoang ho Mucuna pruriens ke amino acid e bitsoang levodopa (L-dopa). L-dopa ea hlokahala bakeng sa boko ba hau ho hlahisa dopamine ().

Lipatlisiso li bontšitse seo Mucuna pruriens e thusa ho matlafatsa maemo a dopamine bathong, haholo ba nang le lefu la Parkinson, ts'oaetso ea methapo e amang motsamao mme e bakoa ke khaello ea dopamine ().

Ebile, liphuputso li bontšitse seo Mucuna pruriens Lisebelisoa li ka sebetsa hantle joalo ka meriana e itseng ea Parkinson maemong a eketsehang a dopamine (,).

Mucuna pruriens e kanna ea ba ea sebetsa ho matlafatsa maemo a dopamine ho ba se nang lefu la Parkinson.

Mohlala, phuputso e 'ngoe e fumane hore ho nka ligrama tse 5 tsa Mucuna pruriens phofo bakeng sa likhoeli tse tharo e eketsehile maemo a dopamine ho banna ba sa tsoaleng ().

Phuputso e 'ngoe e fumane hore Mucuna pruriens e bile le phello ea ho imeloa kelellong ho litoeba ka lebaka la keketseho ea tlhahiso ea dopamine ().

KakaretsoMucuna pruriens e bonts'itsoe e sebetsa ho eketsa maemo a dopamine bathong le liphoofolong mme e kanna ea ba le phello ea ho imeloa kelellong.

3. Ginkgo Biloba

Ginkgo biloba ke semela se tsoaletsoeng Chaena se sebelisitsoeng lilemo tse makholo e le pheko ea maemo a fapaneng a bophelo.

Le ha lipatlisiso li sa lumellane, litlatsetso tsa ginkgo li ka ntlafatsa ts'ebetso ea kelello, ts'ebetso ea boko le maikutlo ho batho ba itseng.

Boithuto bo bong bo fumane hore tlatsetso le Ginkgo biloba ka nako e telele ho eketsehile maemo a dopamine ho likhoto, tse thusitseng ho ntlafatsa ts'ebetso ea ts'ebetso, mohopolo le tšusumetso (,,).

Phuputso e 'ngoe ea liteko e bontšitse seo Ginkgo biloba Ho hlahisa ho bonahala ho eketsa sephiri sa dopamine ka ho fokotsa khatello ea maikutlo ().

Lithuto tsena tsa pele tsa liphoofolo le li-test-tube lia ts'episa. Leha ho le joalo, lipatlisiso tse ling li hlokahala pele bo-rasaense ba ka tseba hore na Ginkgo biloba hape e eketsa maemo a dopamine bathong.

KakaretsoGinkgo biloba Lisebelisoa li bontšitsoe ho eketsa maemo a dopamine lithutong tsa liphoofolo le liteko. Leha ho le joalo, lipatlisiso tse ling li hlokahala ho fihlela qeto ea hore na ginkgo e atlehile ho eketsa maemo bathong.

4. Curcumin

Curcumin ke sesebelisoa se sebetsang ho turmeric. Curcumin e tla ka capsule, tee, mefuta e ntšitsoeng le phofshoana.

Ho nahanoa hore e na le litlamorao tsa ho imeloa kelellong, kaha e eketsa ho lokolloa ha dopamine ().

Phuputso e 'ngoe e nyane e laoloang e fumane hore ho nka grama e le' ngoe ea curcumin ho bile le litlamorao tse tšoanang le tsa Prozac ho ntlafatseng maikutlo ho batho ba nang le khatello e kholo ea maikutlo (MDD) ().

Hape ho na le bopaki ba hore curcumin e eketsa maemo a dopamine ho litoeba (,).

Leha ho le joalo, ho hlokahala lipatlisiso tse ling ho utloisisa karolo ea curcumin ho eketsa maemo a dopamine bathong le ts'ebeliso ea ona taolong ea khatello ea maikutlo.

Kakaretso Curcumin ke sesebelisoa se sebetsang ho turmeric. Ho bonts'itsoe hore e eketsa litekanyetso tsa dopamine litoeba mme e kanna ea ba le litlamorao tsa ho imeloa kelellong.

5. Oli ea Oregano

Oli ea Oregano e na le litšobotsi tse fapaneng tsa antioxidant le antibacterial tse ka bang teng ka lebaka la sesebelisoa sa eona se sebetsang, carvacrol ().

Phuputso e 'ngoe e bontšitse hore ho kenya carvacrol ho khothaletsa tlhahiso ea dopamine mme ho fane ka litlamorao tsa ho imeloa kelellong ho litoeba ka lebaka leo ().

Phuputso e 'ngoe litoeba e fumane hore li-supplement tsa oregano li ntša ho senyeha ha dopamine mme tsa baka litlamorao tse ntle tsa boits'oaro ().

Le ha lithuto tsena tsa liphoofolo li khothatsa, lithuto tse ling tsa batho li tiiselitsoe ho fumana hore na oli ea oregano e fana ka litlamorao tse tšoanang ho batho.

Kakaretso Lisebelisoa tsa oli tsa Oregano li netefalitsoe hore li eketsa maemo a dopamine mme li hlahisa litlamorao tse loantšang khatello ea litoeba. Lipatlisiso tse entsoeng ke batho lia haella.

6. Magnesiamo

Magnesium e bapala karolo ea bohlokoa ho boloka mmele le likelello tsa hau li phetse hantle.

Magnesium le litšoaneleho tsa eona tsa ho imeloa kelellong li ntse li sa utloisisoe ka botlalo, empa ho na le bopaki ba hore khaello ea magnesium e ka tlatsetsang ho fokotseheng ha maemo a dopamine le kotsi e eketsehileng ea khatello ea maikutlo (,).

Ho feta moo, phuputso e 'ngoe e bontšitse hore ho tlatselletsa ka magnesium ho matlafalitse maemo a dopamine mme ho hlahisitse litlamorao tsa ho imeloa kelellong ho litoeba ().

Hajoale, lipatlisiso mabapi le litlamorao tsa tlatsetso ea magnesium maemong a dopamine e lekanyelitsoe ho lithuto tsa liphoofolo.

Leha ho le joalo, haeba u sa khone ho fumana magnesium e lekaneng lijong tsa hau u le mong, ho nka tlatsetso e kanna ea ba mohopolo o motle ho netefatsa hore u fihlela litlhoko tsa hau.

Kakaretso Boholo ba lipatlisiso bo lekanyelitsoe lithutong tsa liphoofolo, empa khaello ea magnesium e ka tlatsetsa maemong a tlase a dopamine. Ho nka tlatsetso ea magnesium ho ka thusa.

7. Tee e Tala

Ke khale tee e tala e etselitsoe thepa ea eona ea antioxidant le limatlafatsi.

E boetse e na le amino acid L-theanine, e amang ka kotloloho boko ba hau ().

L-theanine e ka eketsa li-neurotransmitter tse ling bokong ba hau, ho kenyeletsoa le dopamine.

Liphuputso tse ngata li bonts'itse hore L-theanine e eketsa tlhahiso ea dopamine, ka hona e baka phello ea ho imeloa kelellong le ho matlafatsa ts'ebetso ea kelello (,, 34).

Ntle le moo, liphuputso li bonts'a hore ho ntša tee e tala le ho noa khafetsa tee e le seno ho ka eketsa tlhahiso ea dopamine mme ho amahanngoa le sekhahla se tlase sa matšoao a sithabetsang (,).

Kakaretso Tee e tala e na le amino acid L-theanine, e bonts'itsoeng e eketsa maemo a dopamine.

8. Vithamine D

Vithamine D e na le likarolo tse ngata 'meleng oa hau, ho kenyeletsoa le taolo ea li-neurotransmitters tse kang dopamine ().

Phuputso e 'ngoe e bontšitse ho fokotseha ha maemo a dopamine litoeba tse sa amoheloeng ke vithamine-D le maemo a ntlafetseng ha o tlatselletsa ka vithamine D3 ().

Kaha lipatlisiso li na le moeli, ho thata ho bolela hore na li-supplement tsa vithamine D li ka ba le phello efe maemong a dopamine ntle le khaello ea vithamine D. e teng.

Liphuputso tsa pele tsa liphoofolo li bontša tšepiso, empa lithuto tsa batho lia hlokahala ho utloisisa hamolemo kamano lipakeng tsa vithamine D le dopamine ho batho.

Kakaretso Le ha lithuto tsa liphoofolo li bontša tšepiso, lithuto tsa batho lia hlokahala ho bona hore na vithamine D e tlatsetsa e eketsa maemo a dopamine ho ba nang le khaello ea vithamine D.

9. Oli ea Litlhapi

Litlolo tsa oli ea tlhapi li na le mefuta e 'meli ea omega-3 fatty acids: eicosapentaenoic acid (EPA) le docosahexaenoic acid (DHA).

Liphuputso tse ngata li fumane hore li-supplement tsa oli ea tlhapi li na le litlamorao tse loantšang khatello ea maikutlo mme li hokahane le bophelo bo botle ba kelello ha bo nkuoa khafetsa (,,).

Melemo ena e ka hlahisoa ka karolo e 'ngoe ke tšusumetso ea oli ea tlhapi ho taolo ea dopamine.

Mohlala, phuputso e 'ngoe ea likhoto e hlokometse hore phepo e matlafalitsoeng ke oli ea tlhapi e ekelitse maemo a dopamine karolong e ka pele ea bokong ka 40% le ho ntlafatsa bokhoni ba ho tlama dopamine ().

Leha ho le joalo, lipatlisiso tse ling tse thehiloeng ho batho lia hlokahala ho etsa tlhahiso e hlakileng.

Kakaretso Litlatsetso tsa oli ea tlhapi li ka eketsa maemo a dopamine bokong le ho thibela le ho alafa matšoao a sithabetsang.

10. K'hafeine

Boithuto bo fumane hore caffeine e ka matlafatsa ts'ebetso ea ts'ebetso ea mohopolo, ho kenyelletsa le ho matlafatsa tokollo ea li-neurotransmitters, joalo ka dopamine (,,).

Ho nahanoa hore caffeine e ntlafatsa tšebetso ea boko ka ho eketsa maemo a ho amohela dopamine bokong ba hau ().

Leha ho le joalo, 'mele oa hau o ka hlahisa mamello ea caffeine, ho bolelang hore e ithuta ho sebetsana le bongata bo eketsehileng.

Ka hona, o kanna oa hloka ho ja k'hafeine e ngata ho feta pele ho ba le litlamorao tse tšoanang ().

Kakaretso Caffeine e hokahane le maemo a eketsehileng a dopamine ka ho matlafatsa li-receptor tsa dopamine bokong ba hau. Ha nako e ntse e ea, o ka hlahisa mamello e kholo ea caffeine mme o ka hloka ho eketsa ts'ebeliso ea hau hore e be le litlamorao tse tšoanang.

11. Ginseng

Ginseng esale e sebelisoa meriana ea setso ea China ho tloha mehleng ea khale.

Motso oa oona o ka jeoa o le tala kapa o phehiloe ka setimi, empa o fumaneha ka mefuta e meng, joalo ka tee, li-capsules kapa lipilisi.

Boithuto bo bontšitse hore ginseng e kanna ea ntlafatsa tsebo ea boko, ho kenyelletsa maikutlo, boits'oaro le mohopolo (,).

Liphuputso tse ngata tsa liphoofolo le li-test-tube li bonts'a hore melemo ena e kanna ea ba ka lebaka la bokhoni ba ginseng ba ho eketsa maemo a dopamine (,,).

Ho boetse ho fanoe ka tlhahiso ea hore likarolo tse ling tsa ginseng, joalo ka li-ginsenosides, li ikarabella bakeng sa keketseho ea dopamine bokong le litlamorao tse ntle bophelong ba kelello, ho kenyeletsoa ts'ebetso ea kelello le tlhokomelo ().

Phuputso e 'ngoe e mabapi le litlamorao tsa ginseng e khubelu ea Korea mabapi le khaello ea khatello ea maikutlo (ADHD) ho bana e hlokometse hore maemo a tlase a dopamine a amana le matšoao a ADHD.

Bana ba kentseng letsoho thutong ba amohetse 2,000 mg ea ginseng e khubelu ea Korea letsatsi le letsatsi bakeng sa libeke tse robeli. Qetellong ea thuto, liphetho li bontšitse hore ginseng e ntlafalitse tlhokomelo ho bana ba nang le ADHD ().

Leha ho le joalo, ho hlokahala lithuto tse ling ho fihlela liqeto tse hlakileng mabapi le hore na ginseng e ntlafatsa tlhahiso ea dopamine le tšebetso ea boko bathong.

Kakaretso Liphuputso tse ngata tsa liphoofolo le li-test-tube li bonts'itse keketseho ea maemo a dopamine kamora ho tlatselletsa le ginseng. Ginseng e kanna ea eketsa maemo a dopamine bathong, haholo ba nang le ADHD, empa lipatlisiso tse ling lia hlokahala.

12. Berberine

Berberine ke karolo e sebetsang e teng mme e ntšitsoeng limela le litlama tse itseng.

E 'nile ea sebelisoa meriana ea setso ea Chaena ka lilemo tse ngata' me haufinyane e fumane botumo e le tlatsetso ea tlhaho.

Liphuputso tse 'maloa tsa liphoofolo li bontša hore berberine e eketsa maemo a dopamine mme e ka thusa ho loants'a khatello ea maikutlo le matšoenyeho (,,,).

Hajoale, ha ho na lipatlisiso ka litlamorao tsa litlatsetso tsa berberine ho dopamine bathong. Ka hona, ho hlokahala lipatlisiso tse ngata pele ho etsoa likhothaletso.

Kakaretso Liphuputso tse ngata li bonts'a hore berberine e eketsa maemo a dopamine bokong ba litoeba. Leha ho le joalo, lipatlisiso tse ling li hlokahala ho utloisisa ka botlalo litlamorao tsa maemo a berberine le dopamine bathong.

Tlhokomelo e Khethehileng le Litlamorao

Ho molemo ho buisana le mofani oa tlhokomelo ea bophelo pele u eketsa tlatsetso efe kapa efe ts'ebetsong ea hau ea letsatsi le letsatsi.

Sena ke 'nete haholo-holo haeba u kula kapa u sebelisa meriana efe kapa efe.

Ka kakaretso, kotsi e amanang le ho noa li-supplements tse kaholimo e batla e le tlase. Bohle ba na le lifaele tse ntle tsa polokeho le maemo a tlase a chefo ka litekanyo tse tlase ho isa ho tse itekanetseng.

Litla-morao tsa mantlha tse ka bang teng tsa tse ling tsa litlatsetso tsena li amana le matšoao a tšilo ea lijo, joalo ka khase, letshollo, ho nyekeloa ke pelo kapa bohloko ba mpeng.

Ho opeloa ke hlooho, ho tsekela le ho opa ha pelo le tsona li tlalehiloe ka li-supplement tse ling, ho kenyelletsa ginkgo, ginseng le caffeine (,,).

Kakaretso Ho bohlokoa ho bua le ngaka ea hau pele u nka li-supplement le ho khaotsa ho li sebelisa haeba litla-morao tse mpe kapa litšebelisano tsa meriana li etsahala.

Ntlha ea Bohlokoa

Dopamine ke k'hemik'hale ea bohlokoa 'meleng oa hau e susumetsang mesebetsi e mengata e amanang le boko, joalo ka maikutlo, tšusumetso le mohopolo.

Ka kakaretso, 'mele oa hau o laola maemo a dopamine ka bo oona, empa maemo a mang a bongaka le phepo le khetho ea bophelo li ka theola maemo a hau.

Hammoho le ho ja phepo e nepahetseng, litlatsetso tse ngata tse ka bang teng li ka thusa ho matlafatsa maemo a dopamine, ho kenyeletsoa li-probiotic, oli ea tlhapi, vithamine D, magnesium, ginkgo le ginseng.

Sena le sona se ka thusa ho ntlafatsa ts'ebetso ea boko le bophelo bo botle ba kelello.

E 'ngoe le e' ngoe ea litlatsetso lenaneng lena e na le boemo bo botle ba polokeho ha e sebelisoa hantle. Leha ho le joalo, litlatsetso tse ling li ka kena-kenana le meriana e meng e tlamang kapa e rekisoang.

Kamehla ho molemo ho bua le mofani oa tlhokomelo ea bophelo kapa setsebi sa phepo e nepahetseng ho fumana hore na litlatsetso tse itseng li u loketse.