12 Dopamine Supplements to Boost your Mood

Zamkati

• 1. Mapuloteni
• 2. Mucuna Pruriens
• 3. Ginkgo Biloba
• 4. Curcumin
• 5. Mafuta a Oregano
• 6. Magnesium
• 7. Tiyi Wobiriwira
• 8. Vitamini D
• 9. Mafuta a Nsomba
• 10. Kafeini
• 11. Ginseng
• 12. Berberine
• Zoganizira Zapadera ndi Zotsatira zoyipa
• Mfundo Yofunika Kwambiri

Dopamine ndi mankhwala muubongo wanu omwe amathandizira pakuwongolera kuzindikira, kukumbukira, kulimbikitsa, kusilira, chidwi ndi kuphunzira.

Zimathandizanso popanga chisankho komanso malamulo ogona (,).

Nthawi zonse, kupanga dopamine kumayendetsedwa bwino ndi dongosolo lamanjenje lamthupi lanu. Komabe, pali zinthu zosiyanasiyana pamoyo wawo komanso matenda omwe angayambitse kuchuluka kwa dopamine.

Zizindikiro za kuchepa kwa dopamine zimaphatikizapo kutaya chisangalalo muzinthu zomwe kale mumaziwona zosangalatsa, kusowa chidwi komanso mphwayi ().

Nawa ma 12 akuwonjezera dopamine kuti mulimbikitse kusangalala kwanu.

1. Mapuloteni

Maantibiotiki ndi tizilombo tomwe timakhala m'mayendedwe am'mimba. Amathandizira thupi lanu kugwira ntchito moyenera.

Amadziwikanso kuti mabakiteriya abwino am'matumbo, maantibiotiki samangothandiza m'matumbo komanso amatha kupewa kapena kuchiza matenda osiyanasiyana, kuphatikiza zovuta zam'mutu ().

M'malo mwake, ngakhale mabakiteriya owopsa am'mimba awonetsedwa kuti achepetsa kupanga kwa dopamine, maantibiotiki amatha kuwonjezera, zomwe zitha kulimbikitsa mtima (,,).

Kafukufuku wowerengeka wawonetsa kuwonjezeka kwa kupanga kwa dopamine komanso kusinthasintha kwa nkhawa ndi nkhawa ndi ma probiotic supplements (,,).

Kuphatikiza apo, kafukufuku wina mwa anthu omwe ali ndi matenda opweteka m'mimba (IBS) adapeza kuti omwe adalandira ma probiotic othandizira adachepetsa zipsinjo, poyerekeza ndi omwe adalandira placebo ().

Ngakhale kafukufuku wama probiotic akusintha mwachangu, maphunziro owonjezera amafunikira kuti mumvetsetse bwino momwe maantibiotiki amakhudzira kupangika kwa malingaliro ndi dopamine.

Mutha kuwonjezera maantibiotiki pazakudya zanu mwa kudya zakudya zopangidwa ndi zofufumitsa, monga yogurt kapena kefir, kapena kumwa zakudya zina.

Chidule Maantibiobiki ndi ofunikira osati kungokhala ndi thanzi labwino komanso ntchito zambiri mthupi lanu. Awonetsedwa kuti akuwonjezera kupanga kwa dopamine ndikusintha kwamphamvu mu maphunziro a nyama ndi anthu.

2. Mucuna Pruriens

Mucuna pruriens ndi mtundu wa nyemba zachilengedwe zotentha zopezeka kumadera ena a Africa, India ndi Southern China ().

Nyemba izi nthawi zambiri zimasinthidwa kukhala ufa wouma ndikugulitsidwa ngati zowonjezera zakudya.

Gulu lofunika kwambiri lomwe likupezeka mu Mucuna pruriens ndi amino acid wotchedwa levodopa (L-dopa). L-dopa imafunikira kuti ubongo wanu upange dopamine ().

Kafukufuku wasonyeza kuti Mucuna pruriens imathandizira kukweza milingo ya dopamine mwa anthu, makamaka omwe ali ndi matenda a Parkinson, matenda amanjenje omwe amakhudza kuyenda ndipo amayamba chifukwa cha kuchepa kwa dopamine ().

M'malo mwake, kafukufuku wasonyeza izi Mucuna pruriens zowonjezera zingakhale zothandiza monga mankhwala ena a Parkinson pakuchulukitsa milingo ya dopamine (,).

Mucuna pruriens Zitha kuthandizanso pakulimbikitsa milingo ya dopamine mwa iwo omwe alibe matenda a Parkinson.

Mwachitsanzo, kafukufuku wina adapeza kuti kutenga magalamu asanu a Mucuna pruriens ufa kwa miyezi itatu wakula milingo ya dopamine mwa amuna osabereka ().

Kafukufuku wina adapeza kuti Mucuna pruriens anali ndi vuto la antidepressant mu mbewa chifukwa cha kuchuluka kwa kupanga dopamine ().

ChiduleMucuna pruriens awonetsedwa kuti ndi othandiza pakuchulukitsa milingo ya dopamine mwa anthu ndi nyama ndipo atha kukhala ndi vuto la kupsinjika.

3. Ginkgo Biloba

Ginkgo biloba ndi chomera ku China chomwe chakhala chikugwiritsidwa ntchito kwazaka zambiri ngati njira yothandizira matenda osiyanasiyana.

Ngakhale kafukufuku sagwirizana, ma ginkgo othandizira amatha kusintha magwiridwe antchito am'mutu, magwiridwe antchito aubongo ndi malingaliro mwa anthu ena.

Kafukufuku wina apeza kuti kuwonjezera ndi Ginkgo biloba m'kupita kwanthawi kumachulukitsa milingo ya dopamine mu makoswe, omwe adathandizira kukonza magwiridwe antchito, kukumbukira ndi chidwi (,,).

Kafukufuku wina wazoyesera adawonetsa izi Ginkgo biloba Kutulutsa kumawoneka kukulitsa kutulutsa kwa dopamine pochepetsa kupsinjika kwa oxidative ().

Kafukufuku woyambirira wa nyama ndi mayeso a chubu akuyembekeza. Komabe, kufufuza kwina kuli kofunika asayansi asanadziwe ngati Ginkgo biloba kumawonjezeranso milingo ya dopamine mwa anthu.

ChiduleGinkgo biloba zowonjezera zawonetsedwa kuti zimawonjezera milingo ya dopamine mu maphunziro a nyama ndi mayeso a chubu. Komabe, kafukufuku wowonjezera amafunikira kuti atsimikizire ngati ginkgo ikuchita bwino kukulitsa kuchuluka kwa anthu.

4. Curcumin

Curcumin ndiye chinthu chogwiritsidwa ntchito mu turmeric. Curcumin amabwera mu kapisozi, tiyi, mawonekedwe ndi ufa.

Amaganiziridwa kuti amakhala ndi zothetsa nkhawa, chifukwa amachulukitsa kutulutsa kwa dopamine ().

Kafukufuku wina wocheperako, wodziwikiratu adapeza kuti kutenga gramu imodzi ya curcumin kudakhala ndi zotsatira zofananira ndi Prozac pakusintha malingaliro mwa anthu omwe ali ndi vuto lalikulu lachisoni (MDD) ().

Palinso umboni kuti curcumin imakulitsa milingo ya dopamine mu mbewa (,).

Komabe, kufufuza kwina kumafunikira kuti mumvetsetse gawo la curcumin pakuchulukitsa milingo ya dopamine mwa anthu ndi momwe amagwiritsidwira ntchito pakuwongolera kukhumudwa.

Chidule Curcumin ndiye chinthu chogwiritsidwa ntchito mu turmeric. Zasonyezedwa kuti ziwonjezere milingo ya dopamine mu mbewa ndipo itha kukhala ndi zotsatira zopanikizika.

5. Mafuta a Oregano

Mafuta a Oregano ali ndi antioxidant komanso antibacterial osiyanasiyana omwe mwina amakhala chifukwa cha kaphatikizidwe kake, carvacrol ().

Kafukufuku wina adawonetsa kuti kumeza carvacrol kumalimbikitsa kupanga dopamine komanso kumapereka zotsatira za antidepressant mu mbewa monga zotsatira ().

Kafukufuku wina wama mbewa adapeza kuti oregano amachotsa zowonjezerazo amalepheretsa kuwonongeka kwa dopamine ndikupangitsa kuti akhale ndi machitidwe abwino ().

Ngakhale maphunziro a nyama awa ndi olimbikitsa, maphunziro owonjezera aanthu akuyenera kudziwa ngati mafuta a oregano amaperekanso zomwezo mwa anthu.

Chidule Zowonjezera zamafuta a Oregano zatsimikiziridwa kuti zimawonjezera kuchuluka kwa dopamine ndikupanga zovuta zakuthana ndi mbewa. Kafukufuku wofufuza zaumunthu akusowa.

6. Magnesium

Magnesium imagwira ntchito yofunika kwambiri kuti thupi ndi malingaliro anu akhale athanzi.

Magnesium ndi mawonekedwe ake opanikizika sanamvetsetsedwe, koma pali umboni kuti kuchepa kwa magnesium kumathandizira kutsika kwa milingo ya dopamine ndikuwonjezera chiwopsezo cha kukhumudwa (,).

Kuphatikiza apo, kafukufuku wina adawonetsa kuti kuphatikiza ndi magnesium kumakulitsa milingo ya dopamine ndikupanga zovuta zowononga mbewa ().

Pakadali pano, kafukufuku wokhudzana ndi kuwonjezera kwa michere ya magnesium pamlingo wa dopamine kumangokhala pamaphunziro a nyama.

Komabe, ngati mukulephera kupeza magnesium yokwanira kuchokera pazakudya zanu zokha, kutenga chowonjezera kungakhale lingaliro labwino kutsimikizira kuti mukukwaniritsa zofunikira zanu.

Chidule Kafukufuku wambiri amangokhala ndi maphunziro azinyama, koma kuchepa kwa magnesium kumatha kuchititsa kuti pakhale ma dopamine ochepa. Kutenga chowonjezera cha magnesium kumatha kuthandizira.

7. Tiyi Wobiriwira

Tiyi yobiriwira idapangidwa kale chifukwa cha antioxidant yake komanso michere.

Mulinso amino acid L-theanine, omwe amakhudza ubongo wanu ().

L-theanine amatha kuwonjezera ma neurotransmitter ena muubongo wanu, kuphatikiza dopamine.

Kafukufuku wambiri awonetsa kuti L-theanine imakulitsa kupanga kwa dopamine, motero kuyambitsa vuto la kupsinjika maganizo ndikulimbikitsa magwiridwe antchito (,, 34).

Kuphatikiza apo, kafukufuku akuwonetsa kuti kuchotsera tiyi wobiriwira komanso kumwa tiyi wobiriwira pafupipafupi ngati chakumwa kumatha kukulitsa kupanga kwa dopamine ndipo kumalumikizidwa ndi kuchepa kwa zizindikiritso zakukhumudwa (,).

Chidule Tiyi wobiriwira amakhala ndi amino acid L-theanine, yomwe yawonetsedwa kuti ikuwonjezera milingo ya dopamine.

8. Vitamini D

Vitamini D ili ndi maudindo ambiri mthupi lanu, kuphatikiza kuwongolera ma neurotransmitters ena monga dopamine ().

Kafukufuku wina adawonetsa kuchepa kwa milingo ya dopamine mu mbewa zoperewera mu vitamini-D komanso magwiridwe antchito powonjezera ndi vitamini D3 ().

Popeza kafukufuku ali ndi malire, ndizovuta kunena ngati mavitamini D owonjezera akhoza kukhala ndi vuto lililonse pamagulu a dopamine popanda kusowa kwa vitamini D komwe kulipo.

Kafukufuku woyambirira wa nyama akuwonetsa lonjezo, koma maphunziro aanthu amafunikira kuti amvetsetse ubale womwe ulipo pakati pa vitamini D ndi dopamine mwa anthu.

Chidule Ngakhale maphunziro azinyama akuwonetsa lonjezo, maphunziro aanthu amafunikira kuti awone ngati mavitamini D amathandizira kuwonjezera kuchuluka kwa dopamine mwa omwe ali ndi vuto la vitamini D.

9. Mafuta a Nsomba

Mafuta owonjezera amafuta amakhala ndi mitundu iwiri ya omega-3 fatty acids: eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA).

Kafukufuku wambiri apeza kuti zowonjezerapo mafuta a nsomba zimakhala ndi zothetsa nkhawa ndipo zimalumikizidwa ndi thanzi lamaganizidwe akamamwedwa pafupipafupi (,,).

Mapinduwa atha kupezeka chifukwa cha mafuta omwe nsomba zimakhudza malamulo a dopamine.

Mwachitsanzo, kafukufuku wina wamakoswe adawona kuti chakudya chopatsa mafuta-nsomba chimakulitsa milingo ya dopamine pakatikati paubongo wa 40% ndikuwonjezera mphamvu zomangira dopamine ().

Komabe, kafukufuku wowonjezera wokhudzana ndi anthu amafunikira kuti apange malingaliro otsimikizika.

Chidule Mafuta owonjezera a nsomba amatha kuwonjezera kuchuluka kwa dopamine muubongo ndikupewa ndikuchiza zofooka.

10. Kafeini

Kafukufuku apeza kuti caffeine imatha kulimbikitsa magwiridwe antchito, kuphatikiza pakupititsa patsogolo ma neurotransmitters, monga dopamine (,,).

Zimaganiziridwa kuti caffeine imathandizira magwiridwe antchito a ubongo powonjezera milingo ya dopamine receptor muubongo wanu ().

Komabe, thupi lanu limatha kupirira khofiine, kutanthauza kuti imaphunzira momwe mungapangire kuchuluka.

Chifukwa chake, mungafunike kumwa caffeine wambiri kuposa kale kuti mukumvanso chimodzimodzi ().

Chidule Caffeine imalumikizidwa ndi kuchuluka kwa ma dopamine polimbikitsa ma dopamine receptors muubongo wanu. Popita nthawi, mutha kukhala ndi kulolerana kwakukulu kwa caffeine ndipo mungafunikire kuwonjezera zomwe mumamwa kuti mukhale ndi zotsatirapo zomwezo.

11. Ginseng

Ginseng wakhala akugwiritsidwa ntchito ngati mankhwala achi China kuyambira kale.

Muzu wake ukhoza kudyedwa waiwisi kapena wouma, koma umapezekanso m'njira zina, monga tiyi, makapisozi kapena mapiritsi.

Kafukufuku wasonyeza kuti ginseng itha kukulitsa luso laubongo, kuphatikiza malingaliro, machitidwe ndi kukumbukira (,).

Kafukufuku wambiri wazinyama ndi mayeso a chubu akuwonetsa kuti maubwino awa atha kukhala chifukwa cha kuthekera kwa ginseng kukulitsa milingo ya dopamine (,,).

Amanenanso kuti zinthu zina mu ginseng, monga ginsenosides, ndizomwe zimayambitsa kuchuluka kwa dopamine muubongo komanso zotsatira zabwino paumoyo wamaganizidwe, kuphatikiza kuzindikira ndi chidwi ().

Kafukufuku wina wokhudzana ndi zotsatira za red ginseng yaku Korea pakuchepetsa chidwi cha matenda (ADHD) mwa ana adawona kuti kuchepa kwa dopamine kumalumikizidwa ndi zizindikilo za ADHD.

Ana omwe akuchita nawo kafukufukuyu adalandira 2,000 mg ya ginseng wofiira waku Korea tsiku lililonse kwa milungu isanu ndi itatu. Kumapeto kwa kafukufukuyu, zotsatira zake zidawonetsa kuti ginseng idasamalira ana omwe ali ndi ADHD ().

Komabe, maphunziro owonjezera amafunikira kuti tipeze mayankho otsimikizika pazomwe ginseng imathandizira pakupanga kwa dopamine ndikugwira ntchito kwa ubongo mwa anthu.

Chidule Kafukufuku wambiri wazinyama ndi mayeso awonetsa kuwonjezeka kwa milingo ya dopamine atatha kuwonjezera ndi ginseng. Ginseng itha kukulitsa milingo ya dopamine mwa anthu, makamaka omwe ali ndi ADHD, koma kafukufuku amafunika.

12. Berberine

Berberine ndi gawo logwira ntchito lomwe limapezeka ndikutenga kuchokera kuzomera zina ndi zitsamba.

Zakhala zikugwiritsidwa ntchito ngati mankhwala achikhalidwe achi China kwazaka zambiri ndipo zaposachedwa kutchuka ngati chowonjezera chachilengedwe.

Kafukufuku wambiri wazinyama akuwonetsa kuti berberine imakulitsa milingo ya dopamine ndipo imatha kuthana ndi kukhumudwa ndi nkhawa (,,,).

Pakadali pano, palibe kafukufuku wokhudza zotsatira za ma berberine othandizira pa dopamine mwa anthu. Chifukwa chake, kafukufuku amafunika asanaperekedwe upangiri.

Chidule Kafukufuku wambiri akuwonetsa kuti berberine imakulitsa milingo ya dopamine muubongo wa mbewa. Komabe, kafukufuku wowonjezera amafunikira kuti mumvetsetse bwino zomwe zimachitika chifukwa cha ma berberine ndi ma dopamine mwa anthu.

Zoganizira Zapadera ndi Zotsatira zoyipa

Ndibwino kuti mufunsane ndi omwe amakuthandizani musanawonjezere zowonjezera pazomwe mumachita tsiku lililonse.

Izi ndizowona makamaka ngati mukudwala kapena ngati mumamwa mankhwala aliwonse.

Kawirikawiri, chiopsezo chokhudzana ndi kumwa mankhwalawa ndi ochepa. Onsewo ali ndi mbiri yabwino yachitetezo komanso kuchuluka kwa poyizoni m'miyeso yotsika pang'ono.

Zotsatira zoyipa zina mwazomwe zimathandizira ndizokhudzana ndi kugaya kwam'mimba, monga mpweya, kutsegula m'mimba, mseru kapena kupweteka m'mimba.

Kupweteka kwa mutu, chizungulire komanso kugunda kwa mtima kumanenedwa ndi zowonjezera zina, kuphatikizapo ginkgo, ginseng ndi caffeine (,,).

Chidule Ndikofunika kuti mulankhule ndi dokotala musanadye zowonjezera zakudya ndikusiya kuzigwiritsa ntchito ngati zotsatira zoyipa kapena kuyanjana kwa mankhwala kumachitika.

Mfundo Yofunika Kwambiri

Dopamine ndi mankhwala ofunikira mthupi lanu omwe amakhudza ntchito zambiri zokhudzana ndi ubongo, monga momwe zimakhalira, zolimbikitsa komanso kukumbukira.

Nthawi zambiri, thupi lanu limayendetsa bwino milingo ya dopamine palokha, koma zina zamankhwala ndi zakudya ndi zosankha pamoyo wanu zimatha kutsitsa magawo anu.

Kuphatikiza pa kudya chakudya chamagulu, zowonjezera zowonjezera zitha kuthandizira kukulitsa milingo ya dopamine, kuphatikiza maantibiotiki, mafuta a nsomba, vitamini D, magnesium, ginkgo ndi ginseng.

Izi, zitha kuthandizanso kukonza magwiridwe antchito aubongo komanso thanzi lamaganizidwe.

Zowonjezera zilizonse pamndandandawu zimakhala ndi chitetezo chokwanira mukamagwiritsa ntchito moyenera. Komabe, zowonjezera zina zimatha kusokoneza mankhwala ena akuchipatala kapena owonjezera.

Nthawi zonse zimakhala bwino kulankhula ndi omwe amakuthandizani azaumoyo kapena wolemba zamankhwala omwe adalembetsedwa kuti muwone ngati zowonjezera zina ndizoyenera kwa inu.