M’moyo wathu watsiku ndi tsiku wotanganidwa, n’kwachibadwa kumva kupsinjika maganizo, kuda nkhaŵa, ngakhalenso kukhala achisoni nthaŵi ndi nthaŵi. Maganizo amenewa akhoza kuwononga thanzi lathu la maganizo, ndipo nthawi zambiri amatisiya tikuyang'ana njira zotsitsimula. Ngakhale kuti pali njira zambiri zowonjezeretsa maganizo athu, chinthu chofunika kwambiri chomwe tiyenera kuganizira ndi neurotransmitter, serotonin. Serotonin, yomwe nthawi zambiri imatchedwa "mahomoni omva bwino," imagwira ntchito yofunika kwambiri pakuwongolera malingaliro athu, malingaliro athu, komanso moyo wathu wonse.
Kotero, serotonin ndi chiyani? Serotonin, yomwe imadziwikanso kuti serotonin, ndi mankhwala omwe amagwira ntchito ngati neurotransmitter, kutanthauza kuti amagwira ntchito ngati mthenga yemwe amanyamula zizindikiro pakati pa maselo a mitsempha mu ubongo. Amapangidwa makamaka mu ubongo, koma amapezekanso m'madera ena a thupi, monga matumbo. Nthawi zambiri amatchedwa "hormone yachimwemwe" kapena "molekyu yachimwemwe" chifukwa imakhudzana ndi chimwemwe, chikhutiro, ndi moyo wabwino.
Serotonin ikapangidwa, imatulutsidwa mu synapses, kapena mipata pakati pa mitsempha ya mitsempha. Kenako imamangiriza ku ma receptor enieni pamwamba pa ma cell a mitsempha yapafupi. Kumangirira kumeneku kumathandizira kulumikizana pakati pa ma cell ndikuthandizira kutumiza ma signature.
Serotonin imagwira ntchito yofunika kwambiri pakuwongolera magwiridwe antchito osiyanasiyana m'matupi athu, kuphatikiza kugona, kufuna kudya, chimbudzi, ndi kukumbukira. Zimakhudzidwa ndi kuwongolera malingaliro athu ndipo zimathandiza kukhalabe ndi malingaliro okhazikika. Miyezo ya serotonin muubongo wathu imatha kukhudza kwambiri thanzi lathu lamalingaliro.
Serotonin sikuti imakhudza thanzi lathu lamalingaliro ndi malingaliro, komanso imathandizira kwambiri thanzi lathu lakuthupi. Serotonin imayang'anira momwe timagonera komanso kugona kwathunthu. Miyezo yokwanira ya serotonin mu ubongo imalimbikitsa kugona tulo, pamene kuchepa kwa tulo kungayambitse matenda monga kusowa tulo.
Serotonin ndi neurotransmitter mu ubongo yomwe imayang'anira kusinthasintha, kusinthasintha, ndi kugona. Nthawi zambiri amatchedwa "feel-good" mankhwala chifukwa amathandiza kubweretsa kumverera bwino. Serotonin imathandiza kwambiri kuti ubongo ukhale wabwino, ndipo kusokonezeka kulikonse mumagulu ake kungayambitse matenda osiyanasiyana a maganizo, kuphatikizapo nkhawa.
Kafukufuku wapeza kuti anthu omwe ali ndi vuto la nkhawa amakonda kukhala ndi milingo ya serotonin muubongo wawo. Miyezo yotsika ya serotonin yalumikizidwa ndi chiwopsezo chowonjezereka cha matenda oda nkhawa, popeza serotonin imathandizira kuwongolera malingaliro ndi nkhawa. Miyezo ya serotonin ikatsika, anthu amatha kukhala ndi zizindikiro monga kukwiya, kusakhazikika, komanso nkhawa yayikulu.
Selective serotonin reuptake inhibitors (SSRIs) ndi mankhwala osokoneza bongo omwe amagwiritsidwa ntchito pochiza anthu omwe ali ndi vuto la nkhawa. Mankhwalawa amagwira ntchito powonjezera kuchuluka kwa serotonin mu ubongo. Pochita izi, ma SSRI amathandizira kubwezeretsa mphamvu ya serotonin ndikuchepetsa zizindikiro za nkhawa. Komabe, nkofunika kuzindikira kuti serotonin ndi gawo limodzi lokha la njira zovuta za neural zomwe zimagwirizanitsidwa ndi matenda ovutika maganizo, ndi zinthu zina monga majini, chilengedwe ndi zochitika za moyo zimathandizanso kuti zinthu izi zitheke.
Kafukufuku akuwonetsa kuti kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kupanga serotonin muubongo. Sikuti kuchita masewera olimbitsa thupi kumalimbikitsa kutulutsidwa kwa serotonin, kumapangitsanso chidwi cha ubongo ku neurotransmitter iyi, potero kumapangitsa kukhala bwino komanso kuchepetsa nkhawa.
Kuphatikiza apo, kuchita njira zowongolera kupsinjika monga kusinkhasinkha, kuchita masewera olimbitsa thupi mozama, komanso kulingalira kungathandize kukulitsa milingo ya serotonin ndikuchepetsa nkhawa. Njirazi zimalimbikitsa kupumula ndi bata, zomwe zimapangitsa ubongo kupanga ndi kugwiritsa ntchito serotonin bwino.
1. Kutengeka maganizo ndi kukhazikika maganizo
Serotonin imadziwika kuti imatha kuwongolera malingaliro. Ndi chikhalidwe chokhazikika chomwe chimalimbikitsa kukhala ndi moyo wabwino komanso kukhutira pamene kuchepetsa nkhawa ndi nkhawa. Miyezo yokwanira ya serotonin ndiyofunikira kwambiri popewa kusokonezeka kwamalingaliro monga kupsinjika maganizo, nkhawa, ndi bipolar disorder. Powonjezera milingo ya serotonin, anthu amatha kukhala okhazikika m'maganizo, kukhala ndi thanzi labwino, komanso kukhala ndi chiyembekezo cha moyo.
2. Kupititsa patsogolo chidziwitso cha ntchito
Kuphatikiza pa zotsatira zake pamalingaliro, serotonin imathandizanso kwambiri pakuzindikira. Neurotransmitter iyi imathandizira kulumikizana pakati pa ma cell aubongo, kuthandizira kupanga kukumbukira ndi kukumbukira. Milingo yokwanira ya serotonin imalumikizidwa ndi kukhazikika kwamalingaliro, chidwi, komanso kuzindikira. Kuwonetsetsa kuti serotonin imakhala ndi thanzi labwino kungathandize kuwongolera malingaliro, kusintha kuphunzira, ndi kuchepetsa kuchepa kwa chidziwitso komwe kumakhudzana ndi ukalamba.
3. Kuwongolera chilakolako ndi kulemera
Serotonin imakhudza kwambiri ndipo imathandizira kuwongolera chilakolako chathu komanso kudya. Miyezo ya serotonin muubongo imakhudza momwe timaonera njala ndi kukhuta, zomwe zimakhudza zomwe timasankha komanso kuwongolera magawo. Kuphatikiza apo, serotonin imapangidwanso m'matumbo, ndipo kuchepa kwa serotonin kungayambitse kudya kwambiri, kulakalaka zakudya zamafuta ambiri, komanso chiwopsezo chowonjezeka cha kunenepa kwambiri. Pokhala ndi milingo yabwino kwambiri ya serotonin, titha kuyendetsa bwino chikhumbo chathu, kupanga zosankha zathanzi, kuchepetsa zilakolako, komanso kukhala ndi thupi labwino.
4. Limbikitsani kugona mokwanira
Kugona kwabwino n’kofunika kuti tikhale ndi thanzi labwino lakuthupi ndi m’maganizo. Serotonin imagwira ntchito yofunika kwambiri polimbikitsa kugona kwabwino. Zimathandizira kuwongolera kachitidwe ka kugona ndi kugona, kutilola kugona mwachangu, kugona nthawi yayitali, komanso kugona mokwanira. Kusakwanira kwa serotonin kungayambitse kusowa tulo, kusokoneza kugona, ndi kugona masana. Poonetsetsa kuti serotonin yokwanira imapangidwa, titha kuwongolera kugona kwathu ndikudzuka titatsitsimulidwa komanso amphamvu.
5. Thandizani thanzi la m'mimba
Kuphatikiza pa zotsatira zake pa ubongo, serotonin imakhudzanso dongosolo la m'mimba. Pafupifupi 90% ya serotonin imapezeka m'matumbo ndipo imayang'anira ntchito ya m'mimba. Zimathandizira kuwongolera kayendedwe ka matumbo, zimathandizira kagayidwe kachakudya, komanso zimathandizira kukhala ndi thanzi labwino m'matumbo. Kusalinganika kwa Serotonin kwalumikizidwa ndi matenda am'mimba monga irritable bowel syndrome (IBS) ndi inflammatory bowel disease (IBD). Pokhala ndi milingo yoyenera ya serotonin, titha kulimbikitsa thanzi lamatumbo ndikuchepetsa chiwopsezo chamavuto am'mimba.
Dziwani za kuperewera kwa zizindikiro:
●Kukhumudwa, kukhumudwa
●Kuvuta kugona
●Chilonda sichichira bwino
●kusakumbukira bwino
●Kuvuta m'mimba
● Zolepheretsa ziphaso
●Kusafuna kudya
Dziwani chifukwa chake:
● Kusadya bwino: makamaka kumaphatikizapo kudya kamodzi kokha, zakudya zopanda thanzi, ndiponso bulimia.
● Malabsorption: Matenda ena, monga matenda a celiac ndi matenda a m'matumbo, amatha kusokoneza mayamwidwe a zakudya m'thupi.
● Mankhwala Osokoneza Bongo: Mankhwala ena amatha kusokoneza mayamwidwe kapena kugwiritsa ntchito zakudya zinazake.
● Kusakhazikika m’maganizo: kuvutika maganizo, kuda nkhawa.
Ma SSRI amagwira ntchito pokulitsa milingo ya serotonin muubongo. Serotonin ndi neurotransmitter yomwe imagwira ntchito yofunika kwambiri pakuwongolera malingaliro, malingaliro, komanso thanzi lonse. Poletsa kubwezeretsanso kwa serotonin, SSRIs imawonetsetsa kuti imakhalabe mu synapses nthawi yayitali, motero imakulitsa zotsatira zake pakuwongolera malingaliro.
Momwe SSRIs imagwirira ntchito
SSRIs amagwira ntchito poletsa kubwezeretsanso kwa serotonin mu ubongo. Njirayi imaphatikizapo ma SSRIs kumangiriza kwa serotonin transporter, kuti asatengere serotonin kubwerera m'maselo a mitsempha. Zotsatira zake, serotonin imakhalabe mumsewu wa synaptic pakati pa maselo a mitsempha, kupititsa patsogolo kufalikira kwake ndikukulitsa zotsatira zake zosintha maganizo.
Ndikofunika kuzindikira kuti ma SSRI sawonjezera kupanga serotonin; m'malo mwake amasintha kupezeka ndi mphamvu ya serotonin yomwe ilipo. Mwa kulola serotonin kukhalabe mu synaptic cleft nthawi yayitali, SSRIs imathandizira kubweza milingo yotsika ya serotonin ndikubwezeretsanso ubongo.
Ndikoyenera kutchula kuti tianeptine hemisulfate monohydrate ndi kusankha serotonin reuptake enhancer (SSRE), kutanthauza kuti imathandizira kubwezeretsanso kwa serotonin muubongo, potero kumalimbitsa ma neuron a hippocampal Synaptic plasticity kuti apititse patsogolo malingaliro ndi malingaliro.
SSRIs ndi zotsatira zake
Ngakhale kuti ma SSRI nthawi zambiri amaonedwa kuti ndi otetezeka komanso olekerera, amatha kubwera ndi zotsatira zina. Zotsatira zodziwika bwino zingaphatikizepo nseru, chizungulire, mutu, ngakhale zotsatirazi zimatha kusiyana ndi munthu. Ndikofunika kuti odwala afotokoze nkhawa zilizonse kapena zotsatira zake kwa akatswiri awo azachipatala kuti kuyang'anitsitsa ndi kusintha koyenera kuchitidwe, ngati kuli kofunikira.
Q: Kodi pali zizolowezi zilizonse za moyo zomwe zimatha kutsitsa ma serotonin?
Yankho: Inde, kumwa mowa mopitirira muyeso, kusadya bwino, kusachita masewera olimbitsa thupi, kupsinjika maganizo kosalekeza, ndi mankhwala ena monga antidepressants akhoza kuchepetsa mlingo wa serotonin.
Q: Kodi njira yowonjezeretsa serotonin mwachilengedwe iyenera kukhala iti?
A: Njira yokhazikika iyenera kutsatiridwa kuti ikweze milingo ya serotonin mwachilengedwe. Izi zimaphatikizapo kudya zakudya zopatsa thanzi, kuchita masewera olimbitsa thupi nthawi zonse, kupeza kuwala kwadzuwa kokwanira, kuthana ndi kupsinjika maganizo, ndi kulingalira za zakudya zopatsa thanzi motsogozedwa ndi akatswiri ngati kuli kofunikira.
Chodzikanira: Nkhaniyi ndi yachidziwitso chokhacho ndipo siyenera kuwonedwa ngati upangiri wachipatala. Zina mwazolemba zamabulogu zimachokera pa intaneti ndipo sizodziwika. Webusaitiyi ili ndi udindo wokonza, kusanja ndi kusintha zolemba. Cholinga chopereka zambiri sikutanthauza kuti mukugwirizana ndi maganizo ake kapena kutsimikizira kuti zomwe zili m'nkhaniyi ndi zoona. Nthawi zonse funsani dokotala musanagwiritse ntchito zowonjezera zowonjezera kapena kusintha ndondomeko yanu yachipatala.
Nthawi yotumiza: Oct-07-2023
