Lijo tse matlafatsang tsa Dopamine tseo u lokelang ho li kenyelletsa lijong tsa hau

Mabitso A Makaletseng A Bana

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Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang

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Dopamine ke methapo ea kutlo e fumanoang bokong e sebetsang merero e mengata. E hokahane le mohopolo, tlhokomelo, tlhahiso le tahlehelo ea boima ba 'mele hammoho le karolo ea bohlokoa ho thibeleng boits'oaro bo sa tsitsang le ho thibela lefu la Parkinson.

Ho ea ka phuputso e ipapisitseng le COVID-19, coronavirus e kanna ea fetola litsela tsa dopamine bokong. [1] Phuputso e 'ngoe e mabapi le SARS e re ka phetoho ea methapo ea kutlo le methapo ea kutlo bokong e bakang mathata a kang encephalitis. [pedi] Joalokaha COVID-19 ho lumeloa hore e ts'oana le SARS, e kanna ea ama tšebetso ea boko hampe.

Ho matlafatsa maemo a dopamine 'meleng ea rona ka lijo ke tsela e molemohali ea ho thibela maloetse a joalo a vaerase. Ha boemo ba dopamine bo phahame, bo ama setsi sa boithabiso bokong se bakang ntlafatso ea maikutlo le tšusumetso. Ho haella ha dopamine 'meleng oa rona ho ka lebisa ho hlokeng cheseho, khatello ea maikutlo, maoto a batang, ho khanna thobalano e tlase, mokhathala oa kelello, ho hloka mohopolo le tse ling. Sheba lijo tse thusang ho matlafatsa maemo a dopamine 'meleng oa rona.

1. Lialmonde

Liprotheine li bohlokoa bakeng sa ho eketsa maemo a dopamine 'meleng ea rona. Tyrosine ke amino acid e thusang ho aha liprotheine, tse thusang ho hlahisa dopamine. Lialmonde li tletse tyrosine, ke kahoo e nkoang e le seneke se setle ka ho fetisisa bakeng sa tlhahiso ea 'hormone e thabisang' 'meleng oa rona. [3]

2. Banana

Litholoana tse kang banana li na le tyrosine hammoho le flavonoid e bitsoang quercetin. Ka bobeli li thusa haholo tlhahiso ea dopamine. Ntle le moo, banana e boetse e na le livithamini tse ngata tse thusang ho boloka bophelo bo botle ba boko.

3. Lebese

Lihlahisoa tsa lebese tse joalo ka lebese le yoghurt li na le li-amino acid tsa bohlokoa joalo ka phenylalanine, tyrosine le pregnancy. Ke litšiea tsa kaho ea dopamine hammoho le lihormone tsa bohlokoa 'meleng. Ntho e ntle ka ho fetisisa ke hore lihlahisoa tsena li fumaneha habonolo ebile li na le litšenyehelo tse tlase. [4]

4. Litlhapi

DHA kapa Docosahexaenoic acid ke mofuta oa omega-3 fatty acid e fumanoang haholo litlhaping tse kang saalmon, mackerel, sardine le herring. DHA e thusa ho ntlafatsa boemo ba dopamine 'meleng hammoho le ho phekola maemo a bongaka a kang ADHD le' dementia '.

5. Kofi

Kofi e na le caffeine e tsebahalang e le ntho e susumetsang methapo ea kutlo. Lebaka ke hore caffeine e thusa ho tsoa ha dopamine bokong ho baka ho hlaphoheloa le ho tsepamisa maikutlo. Tee, tee e tala (e nang le caffeine) le chokolete e lefifi le tsona ke mehloli e metle ka ho fetisisa ea caffeine. [5]

6. Morara

Morara o na le antioxidant ea bohlokoa e bitsoang resveratrol e thusang ho nyolla maemo a dopamine bokong. Li-antioxidants li boetse li thusa ho thibela lefu la sele ka ho fokotsa khatello ea mali 'meleng. [6]

7. Li-blueberries

Ba ruile flavonoids, anthocyanin le li-antioxidants tse thusang ho boloka bophelo bo botle ba boko le ho laola tlhahiso ea dopamine. Blueberries e boetse e thusa ho thibela maloetse a Parkinson ka ho fokotsa khatello ea mali ea oxidative libakeng tsa Substantia Nigra le Striatum bokong. [7]

8. Sipinake

Sipinake kapa meroho e meng e tala e tsejoa haholo ka tlhahiso ea serotonin, neurotransmitter e tšoanang le ea dopamine. Li boetse li tletse tyrosine e phethang karolo ea bohlokoa ho matlafatseng maemo a dopamine bokong. [8]

9. Li-mushroom

Uridine ka li-mushroom e thusa ho khutlisa maemo a dopamine bokong. E bapala karolo ea bohlokoa ho hlophiseng li-receptor tse ncha tsa dopamine mmoho le ho ntlafatsa mohopolo le tlhokomeliso. Li-mushroom li boetse li thusa ho sebetsana le maemo a kelello joalo ka khatello ea maikutlo le phetoho ea maikutlo.

10. Li-oats

Li-oats li na le lik'habohaedreite tse rarahaneng tse laolang tlhahiso ea tryptophan, amino acid e thusang tlhahiso ea serotonin. Serotonin ea methapo ea kutlo e boetse e tsejoa e le 'hormone e thabisang' e thusang ho laola maikutlo, khokahano ea maikutlo, takatso ea lijo le tse ling tse ngata.

Lijo tse ling tse phetseng hantle

• Mahe
• Lehapu
• Linate joaloka linate kapa li-pistachio
• Peo e kang peo ea mokopu
• Ke lihlahisoa
• Veine, ka tekano
• Oregano
• Lero la tholoana
• Oli ea mohloaare
• Broccoli
• Moferefere

Mekhoa e meng e phetseng hantle ea ho ntlafatsa maemo a Dopamine

• Fokotsa mafura a mangata joalo ka botoro le oli ea coconut
• Eketsa li-probiotic
• Ja lijo tse nang le protheine e ngata
• Ho ikoetlisa letsatsi le leng le le leng haholo-holo ho ikoetlisa
• Boloka boroko ka nako e loketseng
• Mamela 'mino
• Fumana vithamine D e lekaneng ka khanya ea letsatsi
• Etsa yoga kapa ho thuisa
• Fumana sililoa
• Eketsa ho ikopanya le liphoofolo tse ruuoang lapeng
• Etsa lintho tsa boiqapelo
• Keteka linako tse nyane

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Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang