Doarin Dopamine na toara don Yourwayar ku

Wadatacce

• 1. Kwayoyin cuta
• 2. Mucuna Pruriens
• 3. Ginkgo Biloba
• 4. Curcumin
• 5. Man Oregano
• 6. Magnesium
• 7. Koren Shayi
• 8. Vitamin D
• 9. Man Kifi
• 10. maganin kafeyin
• 11. Ginseng
• 12. Berberine
• Lura na Musamman da Illolin
• Layin .asa

Dopamine wani sinadari ne a cikin kwakwalwar ku wanda ke taka rawa a cikin tsarin cognition, ƙwaƙwalwar ajiya, himma, yanayi, hankali da kuma koyo.

Hakanan yana taimakawa wajen yanke shawara da tsarin bacci (,).

A karkashin yanayi na yau da kullun, ana gudanar da kwayar dopamine yadda ya kamata ta tsarin jikinku. Koyaya, akwai abubuwa daban-daban na rayuwa da yanayin kiwon lafiya wanda zai iya haifar da matakan dopamine ya faɗi.

Kwayar cututtukan ƙananan dopamine sun haɗa da rashin jin daɗi a cikin abubuwan da kuka taɓa jin daɗi, rashin motsawa da rashin son rai ().

Anan akwai karin 12 na dopamine don haɓaka yanayin ku.

1. Kwayoyin cuta

Magungunan rigakafi sune ƙananan ƙwayoyin cuta waɗanda ke layin hanyar narkewar abincinku. Suna taimaka wa jikinka aiki yadda ya kamata.

Har ila yau, an san shi da ƙwayoyin cuta mai kyau, maganin rigakafi ba kawai yana amfani da lafiyar hanji ba amma yana iya hana ko magance matsalolin lafiya daban-daban, gami da rikicewar yanayi ().

A zahiri, yayin da ake nuna ƙwayoyin cuta masu illa don rage yawan kwayar dopamine, probiotics suna da ikon haɓaka shi, wanda zai iya haɓaka yanayi (,,).

Yawancin karatun bera sun nuna karuwar kwayar dopamine da ingantaccen yanayi da damuwa tare da kari na kwayoyi (,,).

Bugu da ƙari, ɗayan binciken da aka yi a cikin mutanen da ke fama da cututtukan hanji (IBS) ya gano cewa waɗanda suka karɓi maganin probiotic suna da raguwa a cikin alamun rashin ƙarfi, idan aka kwatanta da waɗanda suka karɓi placebo ()

Duk da yake binciken kwayar cutar yana saurin canzawa, ana buƙatar ci gaba da karatu don fahimtar tasirin maganin rigakafi akan yanayi da samarwar dopamine.

Kuna iya ƙara maganin rigakafi a cikin abincinku ta hanyar cin abinci mai ƙanshi, irin su yogurt ko kefir, ko shan ƙarin abinci.

Takaitawa Magungunan rigakafi suna da mahimmanci ba kawai don lafiyar narkewa ba har ma don ayyuka da yawa a jikin ku. An nuna su don haɓaka haɓakar dopamine da haɓaka yanayi a cikin dabbobin da nazarin ɗan adam.

2. Mucuna Pruriens

Mucuna pruriens shine nau'in wake na yankuna masu zafi na yankuna na Afirka, Indiya da Kudancin China ().

Wadannan wake ana sarrafa su sau da yawa a cikin busasshen foda kuma ana siyar dasu azaman kayan abincin abincin.

Mafi mahimmancin fili wanda aka samu a Mucuna pruriens amino acid ne da ake kira levodopa (L-dopa). Ana buƙatar L-dopa don kwakwalwar ku don samar da dopamine ().

Bincike ya nuna cewa Mucuna pruriens yana taimakawa haɓaka matakan dopamine a cikin mutane, musamman waɗanda ke fama da cutar Parkinson, wata cuta mai rikitarwa wanda ke shafar motsi kuma ana haifar da ƙarancin dopamine ().

A zahiri, karatu ya nuna hakan Mucuna pruriens kari na iya zama da tasiri kamar yadda wasu magungunan Parkinson ke ƙara matakan dopamine (,).

Mucuna pruriens na iya kuma zama mai tasiri wajen haɓaka matakan dopamine a cikin waɗanda ba su da cutar ta Parkinson.

Misali, wani bincike ya gano cewa shan gram 5 na Mucuna pruriens foda na watanni uku ya haɓaka matakan dopamine a cikin maza marasa haihuwa ().

Wani binciken ya gano cewa Mucuna pruriens yana da tasirin maganin antidepressant a cikin beraye saboda karuwar samarwar dopamine ().

TakaitawaMucuna pruriens an nuna yana da tasiri wajen haɓaka matakan dopamine a cikin mutane da dabbobi kuma yana iya samun tasirin maganin antidepressant.

3. Ginkgo Biloba

Ginkgo biloba tsire-tsire ne na asalin ƙasar Sin wanda aka yi amfani da shi shekaru ɗarurruka don magani don yanayin kiwon lafiya daban-daban.

Kodayake bincike bai dace ba, karin ginkgo na iya inganta aikin tunani, aikin kwakwalwa da yanayi a cikin wasu mutane.

Wasu nazarin sun gano cewa ƙarin tare da Ginkgo biloba a cikin dogon lokaci ya kara matakan dopamine a beraye, wanda ya taimaka inganta aikin fahimta, ƙwaƙwalwa da motsawa (,,).

Aya daga cikin binciken-bututun gwajin ya nuna hakan Ginkgo biloba cirewa ya bayyana don haɓaka ɓarkewar dopamine ta hanyar rage stressarfin ƙwayoyin cuta ().

Wadannan karatun farko na dabba da bututun gwajin suna da alkawura. Koyaya, ana buƙatar ƙarin bincike kafin masana kimiyya su tantance ko Ginkgo biloba Hakanan yana kara yawan kwayar dopamine a cikin mutane.

TakaitawaGinkgo biloba kari an nuna don ƙara matakan dopamine a cikin nazarin dabba da gwajin-tube. Koyaya, ana buƙatar ci gaba da bincike don yanke hukunci ko ginkgo yayi nasara cikin ƙaruwar matakan cikin mutane.

4. Curcumin

Curcumin shine sinadarin aiki a cikin turmeric. Curcumin ya zo a cikin kwantena, shayi, cirewa da siffofin foda.

Ana tsammanin yana da tasirin maganin antidepressant, saboda yana ƙara sakin dopamine ().

Smallaya daga cikin ƙananan binciken, mai sarrafawa ya gano cewa shan gram 1 na curcumin yana da sakamako iri ɗaya kamar na Prozac kan inganta yanayi a cikin mutanen da ke da babbar cuta ta ɓacin rai (MDD) ().

Har ila yau, akwai shaidar cewa curcumin yana ƙaruwa matakan dopamine a cikin ƙananan yara (,).

Koyaya, ana buƙatar ƙarin bincike don fahimtar rawar da curcumin ke takawa wajen haɓaka matakan dopamine a cikin mutane da kuma amfani da shi a cikin kulawar ɓacin rai.

Takaitawa Curcumin shine sinadarin aiki a cikin turmeric. An nuna shi don ƙara matakan dopamine a cikin ƙananan yara kuma yana iya samun tasirin antidepressant.

5. Man Oregano

Man na Oregano yana da abubuwa masu guba da yawa da ke rage kwayar cuta wadanda suke iya yiwuwa saboda sinadarin da yake aiki, carvacrol ().

Studyaya daga cikin binciken ya nuna cewa ingesing carvacrol ya haɓaka samar da kwayar dopamine kuma ya ba da sakamako na antidepressant a cikin ƙananan yara a sakamakon ().

Wani binciken da aka yi a cikin beraye ya gano cewa abubuwan da ake cirewa na oregano sun hana lalacewar dopamine kuma sun haifar da kyawawan halaye ().

Duk da yake waɗannan karatun dabbobin suna ƙarfafawa, ƙarin nazarin ɗan adam yana da garantin don sanin ko man oregano yana ba da irin wannan tasirin a cikin mutane.

Takaitawa An tabbatar da ƙarin kayan mai na Oregano don ƙara matakan dopamine da kuma samar da tasirin antidepressant a cikin beraye. Binciken mutum ya rasa.

6. Magnesium

Magnesium yana taka muhimmiyar rawa wajen kiyaye lafiyar jikinka da tunaninka.

Magnesium da halayen ta na antidepressant har yanzu basu gama fahimta ba, amma akwai shaidar rashin magnesium na iya taimakawa wajen rage matakan dopamine da ƙara haɗarin baƙin ciki (,).

Abin da ya fi haka, binciken daya ya nuna cewa karawa da magnesium ya bunkasa matakan dopamine kuma ya haifar da tasirin antidepressant a cikin beraye ().

A halin yanzu, bincike akan tasirin magnesium akan matakan dopamine an iyakance shi ne ga karatun dabbobi.

Koyaya, idan baza ku iya samun isasshen magnesium daga abincinku kadai ba, shan ƙarin zai iya zama kyakkyawan ra'ayi don tabbatar kun cika buƙatunku.

Takaitawa Yawancin bincike suna iyakance ne ga karatun dabba, amma rashi na magnesium na iya taimakawa zuwa ƙananan matakan dopamine. Shan ƙarin magnesium na iya taimakawa.

7. Koren Shayi

Green tea an daɗe ana amfani dashi don abubuwan da yake dashi na antioxidant da kuma abubuwan gina jiki.

Hakanan yana dauke da amino acid L-theanine, wanda yake shafar kwakwalwar ka kai tsaye ().

L-theanine na iya kara wasu kwayoyi a cikin kwakwalwar ku, gami da dopamine.

Karatuttuka da yawa sun nuna cewa L-theanine yana ƙaruwa da kwayar dopamine, saboda haka yana haifar da tasirin maganin antidepressant da haɓaka aikin fahimi (,, 34).

Bugu da ƙari, nazarin yana ba da shawarar cewa duka koren shayi da kuma yawan shan koren shayi a matsayin abin sha na iya haɓaka haɓakar dopamine kuma suna da alaƙa da ƙananan ƙananan alamun cututtuka (,).

Takaitawa Green shayi ya ƙunshi amino acid L-theanine, wanda aka nuna yana ƙara matakan dopamine.

8. Vitamin D

Vitamin D yana da matsayi da yawa a jikin ku, gami da tsara wasu ƙwayoyin cuta kamar su dopamine ().

Studyaya daga cikin binciken ya nuna rage matakan dopamine a cikin ƙwayoyin berayen da aka hana bitamin-D da ingantattun matakan lokacin da ake haɓakawa da bitamin D3 ().

Tunda bincike ya iyakance, yana da wahala a ce ko karin bitamin D zai iya yin tasiri a matakan dopamine ba tare da rashi bitamin D da ke akwai ba.

Nazarin dabba na farko ya nuna alƙawari, amma ana buƙatar nazarin ɗan adam don ƙarin fahimtar alaƙar da ke tsakanin bitamin D da dopamine a cikin mutane.

Takaitawa Yayinda karatun dabba ke nuna alƙawari, ana buƙatar nazarin ɗan adam don ganin idan abubuwan bitamin D suna ƙaruwa matakan dopamine a cikin waɗanda ke da rashi bitamin D.

9. Man Kifi

Kayan mai na kifi da farko sun ƙunshi nau'ikan mai biyu na omega-3: eicosapentaenoic acid (EPA) da docosahexaenoic acid (DHA).

Yawancin karatu sun gano cewa kayan mai na kifin suna da tasirin maganin antidepressant kuma suna da alaƙa da ingantaccen lafiyar ƙwaƙwalwa idan aka ɗauka a kai a kai (,,).

Wadannan fa'idodin na iya kasancewa a cikin wani ɓangare zuwa tasirin man kifi akan tsarin dopamine.

Misali, binciken bera daya ya lura cewa abinci mai wadataccen mai mai ya kara matakan dopamine a gaban kwakwalwa na kwakwalwa da kashi 40% da kuma bunkasa karfin daurewar kwayar halitta ().

Koyaya, ana buƙatar ƙarin bincike na ɗan adam don yin tabbataccen shawarwari.

Takaitawa Oilarin mai na kifin na iya ƙara matakan dopamine a cikin kwakwalwa kuma ya hana da kuma magance alamomin ɓacin rai.

10. maganin kafeyin

Nazarin ya gano cewa maganin kafeyin na iya haɓaka aikin haɓaka, gami da haɓaka haɓakar sakin ƙwayoyin cuta, kamar su dopamine (,,).

Ana tunanin cewa maganin kafeyin yana inganta aikin kwakwalwa ta hanyar kara matakan karbawar kwayar dopamine a kwakwalwarka ().

Koyaya, jikinku na iya haɓaka haƙuri da maganin kafeyin, ma'ana yana koyon yadda ake sarrafa ƙima mai yawa.

Saboda haka, kuna iya buƙatar shan karin maganin kafeyin fiye da yadda kuka yi a baya don fuskantar irin wannan tasirin ().

Takaitawa Ana danganta maganin kafeyin da ƙara matakan dopamine ta haɓaka masu karɓar kwayar dopamine a cikin kwakwalwarka. Yawancin lokaci, ƙila ku haɓaka haƙuri mafi yawa don maganin kafeyin kuma ƙila ku buƙaci ƙara yawan amfanin ku don samun sakamako iri ɗaya.

11. Ginseng

Ginseng an yi amfani da shi a magungunan gargajiya na Sinawa tun zamanin da.

Ana iya cin tushenta danye ko tururi, amma kuma ana iya samun ta wasu nau'ikan, kamar shayi, capsules ko kwayoyi.

Nazarin ya nuna cewa ginseng na iya haɓaka ƙwarewar kwakwalwa, gami da yanayi, ɗabi'a da ƙwaƙwalwa (,).

Yawancin nazarin dabba da gwajin-tube suna nuna cewa waɗannan fa'idodin na iya zama saboda ƙarfin ginseng na ƙara matakan dopamine (,,).

An kuma ba da shawarar cewa wasu abubuwan da ke cikin ginseng, kamar su ginsenosides, suna da alhakin karuwar kwayar dopamine a cikin kwakwalwa da kuma fa'idodi masu amfani ga lafiyar kwakwalwa, gami da aiki da hankali da kulawa ().

Studyaya daga cikin binciken kan tasirin jan ginseng na Koriya kan cutar rashin kulawa da hankali (ADHD) a cikin yara ya lura cewa ƙananan matakan dopamine suna da alaƙa da alamun ADHD.

Yaran da ke cikin binciken sun karbi MG 2,000 na jan ginseng na Koriya kowace mako tsawon makonni takwas. A ƙarshen binciken, sakamakon ya nuna cewa ginseng ya inganta kulawa da yara tare da ADHD ().

Koyaya, ana buƙatar ƙarin karatu don zana tabbataccen ƙarshe game da yadda ginseng ke haɓaka haɓakar dopamine da aikin kwakwalwa a cikin mutane.

Takaitawa Yawancin karatun dabbobi da gwajin-tube sun nuna ƙaruwa a matakan dopamine bayan an cika su da ginseng. Ginseng na iya ƙara matakan dopamine a cikin mutane, musamman waɗanda ke da ADHD, amma ana buƙatar ƙarin bincike.

12. Berberine

Berberine wani yanki ne mai aiki wanda aka gabatar dashi kuma aka samo shi daga wasu tsire-tsire da ganye.

An yi amfani da shi a cikin maganin gargajiya na ƙasar Sin tsawon shekaru kuma kwanan nan ya sami karbuwa a matsayin ƙarin na halitta.

Yawancin karatun dabba sun nuna cewa berberine yana ƙaruwa matakan dopamine kuma yana iya taimakawa yaƙi da baƙin ciki da damuwa (,,,).

A halin yanzu, babu bincike game da tasirin abubuwan kari na berberine akan dopamine a cikin mutane. Saboda haka, ana buƙatar ƙarin bincike kafin a ba da shawarwari.

Takaitawa Yawancin karatu suna nuna cewa berberine yana ƙaruwa matakan dopamine a cikin kwakwalwar ƙuda. Koyaya, ana buƙatar ci gaba da bincike don cikakken fahimtar tasirin berberine da matakan dopamine a cikin mutane.

Lura na Musamman da Illolin

Zai fi kyau ka tuntuɓi mai ba ka kiwon lafiya kafin ƙara kowane ƙarin zuwa aikinka na yau da kullun.

Wannan gaskiya ne idan kuna da yanayin lafiya ko kuma idan kuna kan kowane magunguna.

Gabaɗaya, haɗarin dake tattare da shan abubuwan da ke sama basu da ƙarancin ƙarfi. Dukkanansu suna da bayanan martaba masu kyau da ƙananan matakan guba a cikin ƙananan matakan-matsakaici.

Illolin farko masu illa na wasu daga waɗannan ƙarin suna da alaƙa da alamun narkewar narkewa, kamar su gas, gudawa, tashin zuciya ko ciwon ciki.

Hakanan an bayar da rahoton ciwon kai, jiri da bugun zuciya tare da wasu ƙarin, ginkgo, ginseng da maganin kafeyin (,,).

Takaitawa Yana da mahimmanci a yi magana da likitanka kafin shan kayan abinci da dakatar da amfani da su idan mummunan sakamako ko hulɗar shan magani ya faru.

Layin .asa

Dopamine wani muhimmin sinadari ne a cikin jikinka wanda yake tasiri da ayyuka da yawa da suka shafi kwakwalwa, kamar yanayi, motsawa da ƙwaƙwalwa.

Gabaɗaya, jikinka yana daidaita matakan dopamine da kyau a karan kansa, amma wasu yanayin kiwon lafiya da abinci da zaɓin rayuwa zasu iya rage matakan ka.

Tare da cin abinci mai daidaitaccen abinci, yawancin kari zai iya taimakawa haɓaka matakan dopamine, gami da maganin rigakafi, man kifi, bitamin D, magnesium, ginkgo da ginseng.

Wannan, bi da bi, na iya taimakawa inganta aikin kwakwalwa da lafiyar hankali.

Kowane ɗayan abubuwan kari akan wannan jeri yana da kyakkyawan bayanan tsaro lokacin amfani dashi da kyau. Koyaya, wasu kari na iya tsoma baki tare da wasu takaddun magani ko magunguna masu cin magani.

Yana da kyau koyaushe kayi magana da mai baka kiwon lafiya ko likitan abinci mai rijista don sanin ko wasu abubuwan kari sun dace maka.