Hypertrophic Cardiomyopathy: Cutar cututtuka, Dalili, Jiyya da Rigakafin Duba Samfura Don Faɗakarwa Cikin Gaggawa BADA Sanarwa Don Faɗakarwar Yau da kullunKawai A ciki
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Dopamine shine kwayar cutar kwakwalwa da aka samo a cikin kwakwalwa wanda ke aiki da dalilai da yawa. Yana da nasaba da ƙwaƙwalwar ajiya, kulawa, yawan aiki da ragin nauyi tare da mahimmiyar rawa wajen iyakance halayyar motsa rai da hana cutar ta Parkinson.
mafi kyawun abinci don haskaka fuska
Dangane da binciken da aka gina akan COVID-19, coronavirus na iya canza hanyoyin dopamine a cikin kwakwalwa. [1] Wani binciken kan SARS ya ce game da canjin jijiyoyi da jijiyoyin jijiya a cikin kwakwalwa suna haifar da matsaloli kamar encephalitis. [biyu] Kamar yadda aka yarda da COVID-19 yayi kama da SARS, da alama zai iya shafar aikin kwakwalwa ba daidai ba.
Inganta matakan dopamine a jikinmu ta hanyar abinci shine hanya mafi kyau don hana irin waɗannan cututtukan ƙwayoyin cuta. Lokacin da matakin dopamine yayi sama, yana shafar cibiyar jin daɗi a cikin kwakwalwa wanda ke haifar da haɓaka yanayi da motsawa. Rashin dopamine a jikinmu na iya haifar da ƙarancin sha'awa, damuwa, ƙafafun sanyi, ƙarancin jima'i, gajiyar hankali, rashin mayar da hankali da sauransu. Dubi irin abincin da ke taimakawa wajen bunkasa matakan dopamine a jikin mu.
1. Almond
Protein yana da mahimmanci don haɓaka matakan dopamine a jikin mu. Tyrosine amino acid ne wanda ke taimakawa wajen gina sunadarai, wanda kuma yake taimakawa wajen samar da kwayar dopamine. Almonds suna cike da tyrosine, wanda shine dalilin da yasa ake ɗauka mafi kyawun abun ciye-ciye don samar da ‘farin cikin hormone’ a jikin mu. [3]
2. Ayaba
'Ya'yan itãcen marmari kamar ayaba suna ɗauke da sinadarin tyrosine tare da flavonoid da ake kira quercetin. Dukansu suna taimakawa da yawa wajen samar da dopamine. Baya ga wannan, ayaba kuma tana dauke da bitamin da yawa wadanda ke taimakawa wajen kiyaye lafiyar kwakwalwa.
3. Madara
Kayan kiwo kamar madara da yoghurt suna dauke da muhimman amino acid kamar phenylalanine, tyrosine da pregnenolone. Su ne tubalin gini na dopamine har ila yau da mahimmancin hormones a jiki. Mafi kyawu shine waɗannan samfuran suna samun sauƙin kuma suna da tsada. [4]
4. Kifi
DHA ko Docosahexaenoic acid wani nau'in omega-3 ne mai yawan gaske wanda ake samu a cikin kifi kamar su kifin kifi, mackerel, sardine da herring. DHA tana taimakawa inganta matakin dopamine a cikin jiki tare da magance yanayin kiwon lafiya kamar ADHD da lalata.
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5. Kofi
Kofi yana ƙunshe da maganin kafeyin wanda aka sani yana aiki azaman mai haɓaka mai tsarin juyayi na tsakiya. Wannan saboda maganin kafeyin yana taimakawa cikin sakin dopamine a cikin kwakwalwa yana haifar da faɗakarwa da mai da hankali. Shayi, koren shayi (tare da maganin kafeyin) da kuma cakulan mai duhu suma sune mafi kyawun tushen maganin kafeyin. [5]
6. Inabi
Inabi yana dauke da wani sinadarin antioxidant wanda ake kira resveratrol wanda yake taimakawa wajen habaka matakan dopamine a kwakwalwa. Antioxidants suma suna taimakawa wajen hana mutuwar kwayar halitta ta hanyar rage gajiya a cikin jiki. [6]
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7. Shudaya
Suna da wadataccen flavonoids, anthocyanin da antioxidants waɗanda ke taimakawa adana lafiyar kwakwalwa da tsara samar da dopamine. Blueberries suna taimakawa wajen hana cututtukan Parkinson ta hanyar rage damuwa a cikin yankuna Substantia Nigra da Striatum na kwakwalwa. [7]
8. Alayyafo
Alayyafo ko sauran kayan lambu na kore an fi saninta da samar da serotonin, mai kama da kwayar cutar zuwa dopamine. Hakanan suna cike da tyrosine wanda ke taka muhimmiyar rawa wajen motsa matakan dopamine a cikin kwakwalwa. [8]
9. Namomin kaza
Uridine a cikin namomin kaza yana taimakawa dawo da matakan dopamine a cikin kwakwalwa. Yana taka muhimmiyar rawa a cikin kiran sababbin masu karɓar kwayar dopamine tare da haɓaka ƙwaƙwalwar ajiya da faɗakarwa. Namomin kaza suna taimakawa wajen magance yanayin tunani kamar ɓacin rai da canjin yanayi.
10. Hatsi
Oats suna da wadataccen ƙwayoyin carbohydrates waɗanda ke tsara samar da tryptophan, amino acid wanda ke taimakawa wajen samar da serotonin. Neurotransmitter serotonin kuma ana kiranta da 'farin ciki mai farin ciki' wanda ke taimakawa daidaita yanayi, haɗakar motsin rai, ci abinci da wasu da yawa.
Sauran Lafiyayyun Abinci
- Qwai
- Kankana
- Kwayoyi kamar gyada ko pistachios
- Tsaba kamar kabewa tsaba
- Ni kayayyaki ne
- Wine, a cikin matsakaici
- Oregano
- Ruwan 'ya'yan itace
- Man zaitun
- Broccoli
- Turmeric
Wasu Hanyoyin Lafiya Don Inganta Matakan Dopamine
- Rage wadatattun kitse kamar su man shanu da man kwakwa
- Proara maganin rigakafi
- Ku ci abinci mai gina jiki
- Motsa jiki kowace rana musamman motsa jiki
- Kula da lokaci mai kyau
- Saurare kida
- Samun isasshen bitamin D ta hasken rana
- Yi yoga ko tunani
- Samun tausa
- Contactara saduwa da dabbobi
- Yi abubuwan kirkira
- Kiyaye ƙananan lokuta
